How to Lose Fat & Gain Muscle on a Plant-Based Diet | Coach Fritz Horstmann

The Proof with Simon Hill

Simon Hill

Nutrition, Education, Self-improvement, Health & Fitness

4.9 • 3.1K Ratings

🗓️ 20 December 2022

⏱️ 200 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #239. Looking for simple, practical ways to improve your exercise regime and eat for better health? Coach Fritz Horstmann understands the difficulties of balancing health with a busy life, and joins me today to offer guidance on how you can do just that. We discuss: Intro (0:00) Fritz’s Vegan Fitness Transformation (12:48) Combining Intuitive & Educated Eating (30:52) Fritz’s Coaching with Calorie Counting (42:04) Plant-Based Protein Sources (46:55) Bloating (55:32) Results in Fritz’s Program (57:43) Getting your steps in (1:09:08) Develop Habits for Success (1:11:01) How to get Motivated (1:19:18) Fritz’s Training Structure (1:24:38) Principles for Progress (1:30:04) Is Your Gym Program Working? (1:35:48) Protein Powder (1:38:03) Heart Disease & Animal Protein (1:52:30) IGF1 & Lactate Testing (1:58:21) Fritz’s Vegan Hat (2:07:50) Nutrient Supplements (2:11:44) Is Juicing Good for You? (2:17:37) Manage Cravings (2:21:46) Meal Prep vs Eating Out (2:30:59) Overrated / Underrated Claims (2:52:05) Outro (3:13:41) To connect with Fritz Horstmann, join his community on Instagram. You can also visit his website to learn more about his coaching, and listen to his podcast, Plant Based Fitness Secrets. Discover supporting studies and more insights in the full show notes. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book

Transcript

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0:00.0	Let me share with you the results of a new study published in the Journal of Senses,
0:08.4	comparing the accuracy of six different fitness trackers worn by healthy adults, including
0:13.0	Woop, Garmin, Aura, Polar and Apple.
0:17.2	The study was specifically interested in looking at the validity of measurements for sleep,
0:22.1	heart rate and heart rate variability, a marker of recovery.
0:25.7	Importantly, this was an independent study by a group of researchers in Australia, with
0:30.7	no funding or input from the fitness tracker companies.
0:34.9	So what's validity?
0:36.4	Well, compared to gold standard testing, which can be expensive, inaccessible and time-consuming,
0:42.3	such as an ECG for heart rate and heart rate variability, and polysomnography for sleep,
0:47.8	how accurately do these fitness trackers measure the things they claim to?
0:52.5	Not adding the fitness trackers against these gold standard tests is exactly what this study
0:56.9	set out to do.
0:58.9	So what did they find?
1:00.3	For measuring heart rate and heart rate variability, Woop performed best of all six trackers, with
1:05.5	99% accuracy for heart rate and 99.7% accuracy for heart rate variability.
1:11.7	And along with Aura and Somfit, Woop performed the best for accurately measuring the different
1:15.8	stages of sleep overnight, light, deep and REM sleep.
1:20.8	While you really cannot go wrong with any of these devices, haven't been wearing Woop
1:24.4	for three plus years now, it's nice to know that the data it's providing is valid.
1:28.8	That is, the Woop fitness tracker is actually measuring what it says it is, and thus the
1:33.1	changes I'm making to my lifestyle are therefore hopefully more effective in improving my health
	...

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