A plant-based diet rich in whole, unprocessed foods is known for reducing heart disease risks and boosting overall health. Packed with vegetables, fruits, legumes, whole grains, nuts, and seeds, such a diet is low in saturated fats while providing heart-healthy fats and dietary fiber. These foods are abundant in vitamins, minerals, antioxidants, and phytochemicals that strengthen the body’s defenses against numerous diseases.
Research shows that vegan diets are associated with lower risks of heart disease. Those following vegan or vegetarian diets generally have lower blood pressure and LDL (bad) cholesterol levels compared to non-vegetarians. Studies also suggest that structured vegan diets can help manage blood sugar and even reduce body inflammation.
The Turner twins, Hugo and Ross, decided to put the vegan versus omnivorous diet to the test. The brothers have a reputation for taking on adventurous challenges, from climbing Mt. Elbrus to retracing historical expeditions. For this experiment, one twin went vegan while the other maintained a typical omnivorous diet, and the results were both surprising and informative.
The Vegan Experience
Hugo adopted the vegan diet and noticed substantial changes in his energy and mental focus. He reported feeling more energized during workouts and experienced clearer mental focus, which he attributed to healthier snacking choices. He replaced processed snacks like chips and biscuits with fruits and nuts, benefiting from vegan-friendly options.
One of the most noticeable impacts of Hugo’s vegan diet was his body composition. Starting the experiment at about 185 pounds with 13% body fat, Hugo ended the trial weighing 181 pounds and reducing his body fat to 12%. He also saw a drop in his cholesterol levels, indicating positive cardiovascular changes. However, Hugo did experience a downside—his libido took a noticeable dip during his time on the vegan diet.
Another interesting shift for Hugo was in his gut microbiome. According to an analysis by Atlas Biomed, Hugo’s microbiome changed in ways that potentially boosted his resistance to chronic diseases like obesity and type 2 diabetes. Despite this, both twins observed a decrease in microbial diversity in their gut, a factor often linked to reduced resilience against certain illnesses.
The Omnivorous Approach
Ross, who started the experiment slightly larger than Hugo, followed an omnivorous diet. Over the course of the study, he gained 10 pounds of muscle but also experienced an increase in body fat, bringing him to 15% body fat. Ross’s cholesterol levels, however, stayed consistent throughout the experiment.
While Ross didn’t experience the same gut microbiome changes as his brother, he found that the omnivorous diet supported his muscle-building goals. The differences in their diets highlighted distinct physical and metabolic changes in both twins, showcasing the unique effects of each approach.
Reflections on the Experiment
After the 12-week trial, both brothers acknowledged that a longer period would have provided more comprehensive results. They agreed that a 6-month to year-long study would yield more precise data. Despite the short timeframe, the experiment was enlightening, and the brothers plan to incorporate more plant-based foods into their diets in the future.
They concluded that the optimal diet is likely a blend of both plant- and animal-based foods. While each diet has its benefits, neither proved superior overall. For those curious about vegan options, Hugo and Ross recommend starting small—such as replacing snacks with vegan alternatives—to gradually incorporate more plant-based foods into the diet.
The Bigger Picture: A Balanced Diet for Health
The Turner twins’ dietary experiment is just one of many unique journeys they’ve undertaken. From their expeditions to testing their dietary resilience, the brothers inspire others to explore their potential. Their findings show that while going fully vegan isn’t necessary to reap health benefits, incorporating more plant-based foods and reducing processed foods can lead to improved health outcomes and reduce heart disease risks.
Numerous dietary patterns around the world, from the Mediterranean diet to the primarily plant-based diets of Okinawans in Japan, emphasize a reliance on fruits and vegetables. These diets, known for supporting longevity and good health, suggest that balance, rather than exclusivity, is key.
Ultimately, a diet rich in vegetables and fruits—whether or not it includes meat or dairy—is associated with reduced risks of heart disease and early mortality. By drawing inspiration from these balanced, plant-focused dietary patterns, individuals can make positive changes without fully committing to veganism. The Turner twins hope that by sharing their experience, they encourage others to broaden their dietary perspectives and consider the benefits of a plant-forward diet.
