Habits and Hustle
Episode 402: Liron Kayvan: The Truth about Plant-Based Diets + Is Creatine Crucial for Aging?
Fri, 29 Nov 2024
Are plant-based diets less than optimal for health and fitness? In this Fitness Friday episode, Liron Kayvan and I dive into the pros and cons of creatine supplementation and explore whether plant-based diets can fully support optimal health, especially for women. We also discuss why muscle mass is critical for longevity and how animal protein makes it much easier to build and maintain lean muscle as you age. Listen now for our candid take on why going completely meatless may mean compromising your well-being - no matter what supplements you take. Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years. What we discuss: Creatine: most scientifically studied supplement, safe and natural Benefits of creatine for muscle mass, brain health, and pregnancy Plant-based vs. animal protein diets Importance of animal protein, especially red meat, for building muscle Recommended creatine dosage Creatine supplementation is less necessary if regularly eating red meat Thank you to our sponsors: Therasage: Head over to therasage.com and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www.magicmind.com/jen and use code Jen at checkout. BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohenand use promo code JC10 at checkout to save 10% off your purchase. Timeline Nutrition: Get 10% off your first order at timeline.com/cohen Air Doctor: Go to airdoctorpro.com and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagements Find more about Liron Kayvan: Website: https://www.beyondfitnessla.com/ Instagram: @beyondfitnessla
Chapter 1: What are the benefits of creatine?
There's a pro and con. The pro is I think creatine is the most scientifically studied supplement ever. Genuinely, I think. You can fact check me on this, but I'm pretty sure. It is.
I'm going to say that again. Creatine is the most science-backed, most studied supplement, I think, on the market right now.
By far. I think... of all time and it's not just studied by companies trying to sell it to the masses. This is very deep medical practice. If a woman needs to get the birth weight of their baby up, if they're dangerously low birth weight, they'll take creatine. I know people take it for all sorts of brain
This is what I want to talk about. So let's just back it up a second, okay? Because creatine scares me. I'm a woman. I'm scared of creatine, even though I know that it's the most studied supplement. I know that it helps build muscle. I know that there's amazing research that proves it's great for your cognitive abilities, your brain health. However...
I'm not alone when I feel, and I don't know if it's just like the psychological thing, that creatine will make me gain weight. I feel like that to me, because I've seen in my life. Well, listen, I've seen in my life, because it's been predominantly used by men. And up until very recently, it's really been like a man supplement.
Every guy I know would take a scoop of creatine and put it in his shake to get super mass and get jacked.
Protein used to be like that, but now we realize protein is for everyone and everyone needs more protein, essentially.
True, true. But how do women get over the psychological hump that creatine will make them fat?
So a couple of things. As I was saying before, it's the most scientifically studied supplement ever. And it was studied not for like aesthetic, muscular fitness goals. It was studied for medical things. So this is safe and they wouldn't give it to women if it made you unhealthy. So that's the first thing you need to say about it.
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Chapter 2: Is creatine safe for women?
It's a little bit woke though, isn't it? You might get cancelled. It's part of the whole woke thing.
No, like you'll literally offend somebody if you say you have to eat meat. Like right when you said, oh my God, we've evolved to be somebody who eats red meat, whatever. Literally in my head while you were saying it, I was like, oh my God, he's going to get in trouble. Yeah. To me, that is so effed up.
It's politicized. It's socialized.
But it shouldn't be. It should be like, this is your opinion. That's what you think. By the way, I'm a person that needs to have animal protein as well, or else I feel starving. I have a friend, actually, Darren Olean, who's one of my best friends. who is plant-based.
I have best friends who are plant-based.
Okay, vegan. And it works for him. Like, he looks amazing.
Does he take supplements?
Maybe a couple. He takes like truniogen NAD. He takes, I'm sure he takes a bunch of other things I don't know about. But the reason why I'm bringing him up is like, he has a lot of lean muscle mass. He looks good. But he's probably one of the only people I know who are vegan, who look that good, and who feel to me like that he's super healthy. I could be totally wrong.
He is probably really, really healthy, really dedicated and has all his ducks in a row and would probably be 5% or 10% better if he had me.
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