Whole Foods. Plant Based Lifestyle
CarlosHarch
Posts: 8 Member
Hello everyone.
So. As a student of nutrition and the science behind exercise and health I’ve read dozens of books and seen plenty of documentaries. Everything from blogs to medical journals and Netflix to lectures.
I’ve tried paleo in the past and had great results. I did Keto for a while and it didn’t really suit me.
I’ve recently read a lot on Whole Foods plant based diets. I’m extremely active. Endurance stuff mostly but I enjoy HIIT and regular weight training as well.
I just had a few questions maybe y’all could help with:
1) how long before you felt any changes?
2) how long before you saw and changes?
3) any foods that don’t help? Like any foods that seem like they’re part of the diet but aren’t?
4) and foods that you really enjoyed more that others?
5) intermittent fasting and WFPBD? How did it work for you?
6) and endurance athletes out there that can recommend during activity nutrition?
Thanks in advance for your help.
So. As a student of nutrition and the science behind exercise and health I’ve read dozens of books and seen plenty of documentaries. Everything from blogs to medical journals and Netflix to lectures.
I’ve tried paleo in the past and had great results. I did Keto for a while and it didn’t really suit me.
I’ve recently read a lot on Whole Foods plant based diets. I’m extremely active. Endurance stuff mostly but I enjoy HIIT and regular weight training as well.
I just had a few questions maybe y’all could help with:
1) how long before you felt any changes?
2) how long before you saw and changes?
3) any foods that don’t help? Like any foods that seem like they’re part of the diet but aren’t?
4) and foods that you really enjoyed more that others?
5) intermittent fasting and WFPBD? How did it work for you?
6) and endurance athletes out there that can recommend during activity nutrition?
Thanks in advance for your help.
6
Replies
-
If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
6 -
amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
8 -
The thing is you should not choose something by committee. The other thing is it is an eating plan not a marriage. If it speaks to you then give it a try for a couple of weeks.
The real help I can offer is that you should make your own rules. If you want to incorporate some things from other diets that is up to you but the best plan is one that has been customized by you to fit your needs and wants. I suggest instead of studying diets that you study yourself.7 -
janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.8 -
What changes are you expecting to feel or see?3
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OP, what are your goals? What "changes" are you looking to see? Are you counting calories?2
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amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
One serving a day of each of those foods isn't going to provide sufficient protein for everyone. It may be enough for some people, but those who are losing weight or very active may want to ensure they're getting sufficient protein -- it's easy enough to track for a period of time to see where one is coming in and make adjustments if necessary.
You won't get a lot of protein on every manifestation of a WFPB diet, especially one with a goal of a calorie deficit. This isn't an attack on WFPB diets, there are plenty of diets where one can't automatically assume nutritional needs are being met. It will be easy for those on WFPB diets to make adjustments to get sufficient protein, but first they have to be aware that it could be a potential issue. If we're telling people it's impossible for them to do anything but get plenty of protein on a WFPB diet, you're depriving them to notice a potential problem and make a change to ensure success.
My goal is to set up embarking on plant-based diets up for success. This requires realism. If you're advising people to limit their consumption of beans, nuts, seeds, and grains (which you did do), it's also important to let them know they'll want to do this in the context of ensuring they get sufficient protein. Doing otherwise is just creating more people who will be saying in the future "Well, I tried to go plant-based but I never got enough protein so I had to quit."10 -
janejellyroll wrote: »amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
One serving a day of each of those foods isn't going to provide sufficient protein for everyone. It may be enough for some people, but those who are losing weight or very active may want to ensure they're getting sufficient protein -- it's easy enough to track for a period of time to see where one is coming in and make adjustments if necessary.
You won't get a lot of protein on every manifestation of a WFPB diet, especially one with a goal of a calorie deficit. This isn't an attack on WFPB diets, there are plenty of diets where one can't automatically assume nutritional needs are being met. It will be easy for those on WFPB diets to make adjustments to get sufficient protein, but first they have to be aware that it could be a potential issue. If we're telling people it's impossible for them to do anything but get plenty of protein on a WFPB diet, you're depriving them to notice a potential problem and make a change to ensure success.
My goal is to set up embarking on plant-based diets up for success. This requires realism. If you're advising people to limit their consumption of beans, nuts, seeds, and grains (which you did do), it's also important to let them know they'll want to do this in the context of ensuring they get sufficient protein. Doing otherwise is just creating more people who will be saying in the future "Well, I tried to go plant-based but I never got enough protein so I had to quit."
I see you’re trying to pick a fight. I will not “right” fight with you.
I’ve been following this diet for years and it works. The OP states he is studying the literature on this so I’m sure he’ll be able to create an eating plan that works for him. I just past on a bit of info to be aware of.12 -
amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
One serving a day of each of those foods isn't going to provide sufficient protein for everyone. It may be enough for some people, but those who are losing weight or very active may want to ensure they're getting sufficient protein -- it's easy enough to track for a period of time to see where one is coming in and make adjustments if necessary.
You won't get a lot of protein on every manifestation of a WFPB diet, especially one with a goal of a calorie deficit. This isn't an attack on WFPB diets, there are plenty of diets where one can't automatically assume nutritional needs are being met. It will be easy for those on WFPB diets to make adjustments to get sufficient protein, but first they have to be aware that it could be a potential issue. If we're telling people it's impossible for them to do anything but get plenty of protein on a WFPB diet, you're depriving them to notice a potential problem and make a change to ensure success.
My goal is to set up embarking on plant-based diets up for success. This requires realism. If you're advising people to limit their consumption of beans, nuts, seeds, and grains (which you did do), it's also important to let them know they'll want to do this in the context of ensuring they get sufficient protein. Doing otherwise is just creating more people who will be saying in the future "Well, I tried to go plant-based but I never got enough protein so I had to quit."
I see you’re trying to pick a fight. I will not “right” fight with you.
I’ve been following this diet for years and it works. The OP states he is studying the literature on this so I’m sure he’ll be able to create an eating plan that works for him. I just past on a bit of info to be aware of.
The OP cited Netflix as a research tool.7 -
amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
What do you consider lots of protein? Like how many grams.
I can guarantee you that I wouldn't be hitting 120-140 grams of protein with a bunch of vegetables and nuts.
Telling people to limit legumes on a plant based diet seem rather silly. Pretty much every vegan I know eats legumes and lentils as a staple of their diet.
Too many calories stops weight loss...not legumes and grains.9 -
So. As a student of nutrition and the science behind exercise and health I’ve read dozens of books and seen plenty of documentaries. Everything from blogs to medical journals and Netflix to lectures.
His post3 -
cwolfman13 wrote: »amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
What do you consider lots of protein? Like how many grams.
I can guarantee you that I wouldn't be hitting 120-140 grams of protein with a bunch of vegetables and nuts.
Telling people to limit legumes on a plant based diet seem rather silly. Pretty much every vegan I know eats legumes and lentils as a staple of their diet.
Too many calories stops weight loss...not legumes and grains.
That isn’t what I wrote. I wrote about not over doing it.7 -
amberellen12 wrote: »cwolfman13 wrote: »amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
What do you consider lots of protein? Like how many grams.
I can guarantee you that I wouldn't be hitting 120-140 grams of protein with a bunch of vegetables and nuts.
Telling people to limit legumes on a plant based diet seem rather silly. Pretty much every vegan I know eats legumes and lentils as a staple of their diet.
Too many calories stops weight loss...not legumes and grains.
That isn’t what I wrote. I wrote about not over doing it.
Then why single out grains and legumes? You over do anything and overeat calories, you're going to stop weight loss. If anything, it would be easier to over do it calorie wise with things like nuts and seeds and avocados and the like.
A cup of cooked legumes is like 200 calories and is a pretty good serving. A tiny little, not even palm full size of nuts is like 160 and it's a better source of fat than protein...the legumes would be double the grams of protein from the nuts.6 -
Because that’s what trips up a lot of people. Not fruits and vegetables.
6 -
amberellen12 wrote: »Because that’s what trips up a lot of people. Not fruits and vegetables.
If someone is calorie counting, nothing should really trip them up.5 -
I give up!3
-
I am having trouble relating to your post as my training and reading led me in a different direction.
I pay attention that I get enough protein and I plate according to the diabetic plan (old habits die hard). I do a lot of scratch cooking but I make no effort to stick to whole foods.
1) how long before you felt any changes?
At three months and first ten pounds gone.
2) how long before you saw and changes?
A few months later I’d dropped a dress size. About the same time I had gained enough mobility to recover from a slip.
3) any foods that don’t help? Like any foods that seem like they’re part of the diet but aren’t?
No. Measure the peanut butter.
4) and foods that you really enjoyed more that others?
Highly personal and it kept changing. At different times I’ve gushed over parsnip, sparkling water, Greek Yogurt, chocolate, chocolate, and watermelon.
5) intermittent fasting and WFPBD? How did it work for you?
Never restricted my diet that way.
6) and endurance athletes out there that can recommend during activity nutrition?
My endurance never got past 5K but my running buddies said not a lot is required; if running more than a half marathon, pack a few gummy bears.
If you are shooting for a WFPBD, try these:
https://www.google.ca/amp/s/www.epicurious.com/recipes/food/views/maple-syrup-candies/amp
Or these:
https://www.prnewswire.com/news-releases/new-research-shows-california-raisins-positively-impact-diabetic-nutrition-300122072.html0 -
I'm not vegan completely but I do think my diet qualifies as mostly WFPB. We eat meat twice a week (not two days, just twice) -- mostly just chicken and fish. The rest of the week, I'm pretty much vegan (no dairy or gluten either).
I don't know if I'd qualify as an "endurance athlete" by your definition, but I'm a pretty competitive indoor rower. I row around 60K meters a week or more. I also lift too (mostly heavy KB work and pushups/military presses). I do protein drinks or vegan meals around my workouts, especially if it's a heavier workout. I also practice IF.
Here's my general "rules". If I'm doing easier cardio (long slow days), I'll usually fast until after I workout at lunch. You don't need a ton of carbs around easier long steady work. You don't. No matter what anyone says.
You DO need to eat around lifting and HIIT type work. I usually will eat some carbs like plain oatmeal or fruit an hour before I lift (I combine HIIT with lifting) and then make sure I eat a bigger meal with protein (legumes, quinoa, grains with vegetables) after a harder workout. I also supplement with SunWarrior (I use the Warrior Blend one). Now some would argue, depending on how strict their definition of WFPB is, that Vegan protein powder, even if it's "clean" isn't WFPB. That's valid if that's what you believe but I use the protein powder in limited fashion. Mostly it's the Vegan meal I made the night before left over. Tonight is Strawberry Salad with Field Greens, Walnuts, Mango, Tofu Bacon and a homemade dressing (very typical of how we eat dinners). That will be what I eat tomorrow after my workout as well. I usually replace at least 2/3 of the calories that I burn around my workouts, especially on my "hard" days.
4 -
amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »janejellyroll wrote: »amberellen12 wrote: »If you haven’t already Look up Rich Roll. Ultra athlete. He has some good stuff.
When I follow WFPB completely my weight drops effortlessly and I feel terrific! BP goes down and my lab work is great.
Watch how much starch and grains you eat. Beans, nuts and seeds too. Too much can stop weight lose.
I eat two meals a days so I IF over 16 hours each day.
Don’t worry about getting enough protein. You’ll get enough from the vegetables, beans, nuts and seeds.
Learning and following a WFPB diet was the best thing I ever did.
Someone who is restricting beans, nuts, seeds, and grains in order to be in a calorie deficit may not automatically be getting enough protein from the vegetables, beans, nuts, and seeds they are eating. I would recommend that anyone transitioning to a WFPB diet with the goal of a calorie deficit also pay attention, at least for a bit, to how much protein they're getting. It is possible to get sub-optimal levels of protein on a WFPB diet, especially if one is very active (as OP seems to be).
I referring to eating a large amount of them. You should always have a serving of them each day. How much depends on your size and what you are wanting to accomplish. Lose, maintenance or gain.
B12 is what you have to make sure you get enough of. You’ll get lots of protein if you eat WFPB. So not a worry.
One serving a day of each of those foods isn't going to provide sufficient protein for everyone. It may be enough for some people, but those who are losing weight or very active may want to ensure they're getting sufficient protein -- it's easy enough to track for a period of time to see where one is coming in and make adjustments if necessary.
You won't get a lot of protein on every manifestation of a WFPB diet, especially one with a goal of a calorie deficit. This isn't an attack on WFPB diets, there are plenty of diets where one can't automatically assume nutritional needs are being met. It will be easy for those on WFPB diets to make adjustments to get sufficient protein, but first they have to be aware that it could be a potential issue. If we're telling people it's impossible for them to do anything but get plenty of protein on a WFPB diet, you're depriving them to notice a potential problem and make a change to ensure success.
My goal is to set up embarking on plant-based diets up for success. This requires realism. If you're advising people to limit their consumption of beans, nuts, seeds, and grains (which you did do), it's also important to let them know they'll want to do this in the context of ensuring they get sufficient protein. Doing otherwise is just creating more people who will be saying in the future "Well, I tried to go plant-based but I never got enough protein so I had to quit."
I see you’re trying to pick a fight. I will not “right” fight with you.
I’ve been following this diet for years and it works. The OP states he is studying the literature on this so I’m sure he’ll be able to create an eating plan that works for him. I just past on a bit of info to be aware of.
I'm trying to get accurate information to the OP. It's not personal.5 -
how long before you felt any changes?
Almost immediately. After 5 weeks my triglycerides dropped 194 to 87. After 4 months I am down 35 pounds. I do not calorie count anymore, but I do track for nutritionhere to be sure I am getting enough fiber, and not too much sugar or fat. I have cut out oils so that is not a big problem, but I do "cheat" with real salad dressing sometimes, and sometimes too many nuts/avocado etc. But those are "good fats." But not so good if you are trying to lose weight. I have them, but in moderation. Most days, without trying, I am under calories because the amazing fiber of oats, beans, and the bulk of fresh fruit and veggies keep me full.
2) how long before you saw and changes? a few weeks.
3) any foods that don’t help? Like any foods that seem like they’re part of the diet but aren’t? Well, I avoid processed food, there is a lot of junk vegan out there that gives you an easy option of grab and eat, but you are better off preparing things yourself and freezing. I also keep my fruit to one or two servings a day, which is a recommended amount.
4) and foods that you really enjoyed more that others? Potatos! I can have potatos again! They are healthy, the stuff you put on top is what isn't (sourcream etc). But just plain roasted with seasoning and no oil are delicious and filling! I also LOVE carrot dogs on whole wheat buns for an occassional treat. 100% whole wheat. Still processed but hey, sometimes you just want a dog.
5) intermittent fasting and WFPBD? How did it work for you? I don't fast, I try to stick to 3 meals a day, no snacking to give my digestion rests.
6) and endurance athletes out there that can recommend during activity nutrition? Not endurance athlete, but started couch to 5k. I take vitamin b12. Very important.
2
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