Add years to your life AND win prizes? 🤔
November is World Vegan Month, which means Portland is about to become even more Portland for 30 days. Before you roll your eyes, the science on plant-based eating is actually pretty compelling—especially if you're interested in not dying early from cardiovascular disease.
Which, presumably, most people are.
The Cardiovascular Research You Haven't Heard About
A massive umbrella review published in 2024 analyzed 49 previously published papers covering two decades of research. The findings: vegetarian and vegan diets are significantly associated with better cardiovascular health markers—lower blood pressure, better blood sugar management, healthier body weight, and reduced inflammation.
More importantly, these diets were linked to reduced risk of ischemic heart disease, gastrointestinal and prostate cancer, and death from cardiovascular disease.
Another 2024 study reviewing 21 systematic reviews found that people following vegetarian and vegan dietary patterns saw a 15% reduction in cardiovascular disease incidence. Not 15% better cholesterol numbers—15% less likely to actually develop heart disease.
Research from Stanford studying identical twins (which controls for genetics) found that participants on a vegan diet showed approximately 20% drops in fasting insulin, lost an average of 4.2 pounds more than omnivore participants, and showed improved cardiovascular markers—all in just 8 weeks.
Your cardiovascular system, it turns out, really appreciates when you stop clogging it with saturated fat and cholesterol.
But What About Gains, Bro?
Here's where it gets interesting for anyone who lifts. The prevailing gym wisdom has always been that you need animal protein to build muscle. Whey protein, chicken breasts, egg whites—the bodybuilding diet playbook.
A 2024 systematic review and meta-analysis examining plant-based diets and athletic performance found that these diets benefit aerobic performance and—here's the important part—do not compromise strength or power performance.
Read that again: plant-based diets don't hurt your strength gains.
Another 2025 study specifically looking at muscular strength found no detrimental effects of plant-based diets on muscle strength when compared to omnivorous diets.
Recent research from the University of Illinois, published in Medicine & Science in Sports & Exercise, found that vegan and omnivore diets produced comparable muscle protein synthesis when participants consumed adequate protein (1.2 grams per kilogram of body weight—which is actually what most Americans eat anyway).
The key phrase: "when consuming adequate protein." Plant-based protein works just fine for building muscle, you just need to eat enough of it. Which shouldn't be surprising—protein is protein. Your muscles don't care if it came from a cow or came from what the cow was eating.
The Practical Reality Nobody Mentions
Plant-based diets are typically higher in fiber, antioxidants, and phytochemicals while being lower in saturated fats and cholesterol. This combination explains why studies show lower risks of cardiovascular disease mortality and all-cause mortality in people following plant-based eating patterns.
But let's be honest about the challenges: getting enough protein from plants requires eating more volume. A chicken breast has about 31 grams of protein in 165 calories. Getting 31 grams of protein from lentils requires eating about 1.7 cups and consuming around 400 calories. The math works, but the plate looks different.
This is where meal planning matters. Combining legumes, whole grains, nuts, seeds, and vegetables throughout the day provides all the essential amino acids your body needs. You don't even need to do it in one meal—your body figures it out over the course of the day.
World Vegan Month in Portland: Eat for a Cause
Veganizer's annual World Vegan Month project runs all November. Participating businesses around Portland are offering vegan specials, with proceeds supporting humanitarian, cultural, environmental, animal welfare, equity, and justice organizations.
Veganizer specifically will be donating to the Palestinian Children's Relief Fund and Portland Immigrant Rights Coalition.
Here's how it works:
Pick up stamp cards from participating locations (find the map at www.veganizerpdx.com/world-vegan-month)
Order vegan specials to collect stamps
Complete your card and enter to win prizes
Prizes include:
One grand prize winner gets a $25 gift card to every participating business
Three runners-up get $50 gift cards to businesses of their choice
Winners drawn and announced in December 2025
Every special you purchase equals one stamp. Some businesses have multiple specials available. If a location sells out of their special for the day, an equal-value purchase still qualifies for a stamp.
This isn't just "try vegan food for a month." It's supporting local businesses while they raise money for causes that actually matter.
What This Means for Your Training
The research is clear: plant-based eating doesn't compromise performance or muscle building when done properly. The cardiovascular benefits are significant and well-documented. The environmental impact is substantially lower (though that's outside the scope of a gym newsletter).
Does this mean you need to go vegan? No. The Academy of Nutrition and Dietetics position statement from 2025 notes that "appropriately planned vegetarian and vegan dietary patterns can be nutritionally adequate and can offer long-term health benefits."
The operative words: "appropriately planned."
If you're already paying attention to what you eat, incorporating more plant-based meals—or even going fully plant-based with proper planning—can provide measurable health benefits without sacrificing your training goals.
The Bottom Line
Your heart disease risk drops with more plant-based eating. Your cancer risk potentially drops. Your inflammatory markers improve. Your cardiovascular markers improve. And contrary to decades of gym folklore, your muscles don't shrivel up and disappear.
World Vegan Month is an excuse to try something different while supporting local businesses and legitimate causes. Whether you complete a stamp card, try a few specials, or just acknowledge that plants don't actually destroy gains, November's a good time to reassess assumptions that might not hold up under scrutiny.
The science says your cardiovascular system will thank you. Your training performance won't suffer. And you might find some surprisingly good food in the process.
Find participating locations and download your stamp card: www.veganizerpdx.com/world-vegan-month
Live long and prosper đź––,
Your West Coast Fitness Family
PS: You know who's good at meal planning to make sure you hit your macros? Our personal trainers. Just sayin.
