Adopting a plant-based diet filled with whole, unprocessed foods has long been celebrated for its role in reducing the risk of heart disease and improving overall health. By emphasizing vegetables, fruits, legumes, whole grains, nuts, and seeds, this approach provides heart-healthy fats, dietary fiber, and a wealth of vitamins, minerals, antioxidants, and phytochemicals. Together, these nutrients strengthen the body’s defenses against numerous chronic conditions.

Research consistently shows that vegan diets are linked to lower risks of heart disease, lower blood pressure, and reduced LDL cholesterol levels compared to those following meat-heavy diets. Structured vegan eating plans also help manage blood sugar and inflammation. But how does a vegan diet stack up against a more traditional omnivorous one? To answer this, adventurers Hugo and Ross Turner decided to put it to the test.

Testing the Limits: The Turner Twins’ Diet Experiment

The Turner twins, known for bold adventures like climbing Mt. Elbrus and retracing historical expeditions, embarked on a 12-week dietary experiment. Hugo committed to a vegan diet, while Ross continued with his omnivorous habits. Their goal? To explore how each diet influenced their health, fitness, and overall well-being.

The Vegan Transformation

Hugo’s switch to a vegan diet brought noticeable changes. He reported feeling more energized during workouts and enjoying sharper mental focus, largely due to healthier snacking habits. Instead of chips and cookies, Hugo turned to nutrient-packed fruits and nuts, benefiting from their natural energy-boosting properties.

The dietary shift also positively affected his body composition. Hugo began the trial at 185 pounds with 13% body fat and ended it weighing 181 pounds with a reduced body fat percentage of 12%. His cholesterol levels also dropped, reflecting improved cardiovascular health. However, Hugo did experience a downside—his libido noticeably decreased during the experiment.

One of the most fascinating changes was in Hugo’s gut microbiome. Analysis by Atlas Biomed revealed shifts that could increase his resistance to chronic diseases like type 2 diabetes and obesity. However, both twins noted a reduction in their gut microbial diversity, a factor often linked to decreased resilience against illness.

The Omnivorous Approach

Ross, who started the trial slightly heavier than Hugo, maintained his omnivorous diet and focused on muscle building. Over the course of the experiment, Ross gained 10 pounds of muscle but also increased his body fat to 15%. Interestingly, his cholesterol levels remained stable throughout the study.

Unlike Hugo, Ross didn’t experience significant gut microbiome changes, but his diet supported his fitness goals effectively. The distinct differences in their physical and metabolic outcomes showcased the unique impacts of each dietary approach.

Lessons from the Experiment

Both brothers acknowledged that the 12-week duration provided only a glimpse into the potential long-term effects of their diets. They agreed that a six-month or year-long study would yield more comprehensive results. Still, the experiment offered valuable insights, leading both twins to incorporate more plant-based foods into their regular diets.

Their conclusion? The optimal diet is likely a balanced mix of plant- and animal-based foods. While veganism offers notable benefits like improved cardiovascular health and weight management, an omnivorous diet can better support muscle-building goals.

For those curious about trying veganism, Hugo and Ross recommend starting small—perhaps swapping processed snacks for vegan alternatives. Gradual changes make it easier to explore the benefits of a plant-forward diet without feeling overwhelmed.

The Broader Implications of a Balanced Diet

The Turner twins’ dietary journey highlights a broader truth: balance is key. Around the world, dietary patterns like the Mediterranean diet and the primarily plant-based eating habits of Okinawans in Japan demonstrate the power of fruits and vegetables in promoting longevity and good health. These diets show that you don’t need to completely eliminate animal products to achieve a healthier lifestyle.

Ultimately, a diet rich in vegetables, fruits, and minimally processed foods—whether vegan, vegetarian, or omnivorous—can significantly reduce the risks of heart disease and early mortality. The Turner twins’ experiment serves as a reminder that even small shifts toward plant-based eating can have a profound impact on health and well-being.