Client: 70 year old male. 4-week programme
Clinical History
Obese (BMI 29.7). Borderline high cholesterol (~213 mg/dL). High blood pressure (taking statins and medication for water retention).
Diet History
- Atkin’s
- Calorie restriction
Client’s Aims
- Lose weight
- Reduce blood pressure
Results
Clinical results (from initial and final blood tests – some results were not available).
This client achieved his two main aims:
- Weight dropped from 96 to 90 kg
- Blood pressure dropped from ~170/80 to ~120/65 mmHg
Also
- Total cholesterol dropped from 213 to 163 mg/dL
- LDL dropped from 157 to 107 mg/dL
- HDL dropped from 59 to 45 mg/dL
- Blood sugar dropped from 123 to 109 mg/dL
- Triglycerides dropped from 101 to 80 mg/dL
- Pulse dropped from ~60 to ~45 bpm
- Sleep patterns improved (reported to have starting “sleeping like a brick“)
This client made the decision to continue the diet in a partial manner. This is always the choice of the individual. I would have been happier to see him stick to a WFPB diet indefinitely – given that the dramatic improvements he made would have increased with subsequent months. Indeed, he would have been able to get off all his medications. When asked why he would not continue with a 100% WFPB diet, he was quite clear that he felt he could not live without his favourite German ‘treats’. For me, this once again indicates the addictive nature of our modern diets – with their high levels of salt, oil and sugar – arguably equally or more addictive than tobacco, alcohol and other drugs. Once a person has become addicted to the ‘dopamine hit’ that highly processed foods provide, it’s really difficult to live without them. But the long-term damage of this form of addiction is hard to over-estimate. At least he has tangible proof of the efficacy of a WFPB diet for future reference.
Client’s Testimonial
(In client’s own words.)
“Mr. Bath, a nutrition expert in the UK is author of a blog for healthy nutrition. He is a follower of the so called WFPB diet (WFPB stands for Whole Food Plant-Based), which is characterised by the absence of all meat, eggs and dairy products, industrially processed foods, added salt, oils and sugar.
I agreed with his proposal to go through a 4 week experiment in which I would follow the WFPB diet and he would support me with recipes, advice and assistance when needed. I am a 70 years old man, slightly obese (96 kg with 1.74 cm height and high blood pressure which is controlled by medicine). I had to undergo a blood test in order to find out the crucial blood values like sugar in the blood, cholesterol, triglycerides etc. The values before and after the diet are shown at the end of this report.
I started the experiment on 21st of February 2018. Since I was already consuming only a small amount of meat, eggs and milk products before, it was not so hard for me to forgo these products. To drop oil was a greater problem. Everybody who knows the wonderful smell of fried onions in oil or butter knows what I am talking about. Instead, I produced my own, salt-free broth with many vegetables and spices and sautéed the onions in the broth. It was not as appetizing as when fried in oil, but it was ok. I had more problems with dropping salt. A meal with raw rice and vegetables with absolutely no salt is almost inedible. I thought, I would get used to this during the experiment, but I did not really. But, I got used to less salt, I noticed, when I tried some food which I made for my wife, that it was too salty for me after 3 weeks. Even my sweat and my tears were tasting neutral. The experiment was finished on 21st of March.
During the whole experiment I noted my food intake precisely in the software program which analyses all nutritional facts from the food we eat, vitamins, cholesterol, sugar and lots more. Mr. Bath supported me during the whole experiment with lots of help and advice. I got answers on my emails within a few hours or we chatted with each other on Skype. He has an immense knowledge about the nutritional facts of our food, so there was never any question left unanswered.
My breakfast was always a fruit platter with seasonal fruits and lots of berries (strawberries, raspberries and blueberries), full grain oats, walnuts, sunflower seeds, pumpkin seeds and ground linseed. For lunch I ate mostly the leftovers from the day before. I baked my own full grain bread with rye and spelt flour. I fixed sometimes a guacamole from avocados with pepper, lemon juice, finely chopped cherry tomatoes, , some garlic and pepper (from my own Sri Lankan plantation). Dinner was mostly lots of vegetables of the season, cabbage of all types, carrots, peppers, kohlrabi, celery and celeriac, kale, but also spinach, eggplant, zucchini and many more. Additionally I accompanied the vegetables with either full grain pasta or full grain rice, boiled potatoes or sweet potatoes. I refrained totally from alcohol and sweets. I drank only coffee, tea and tap water (which is delicious here, in my home town Seligenstadt in Germany).
I noticed during the experiment some changes in my physical state, I lost weight, 6 kg during four weeks, I felt lighter and better. And my sleep was becoming deep and long. I always had problems with sleeplessness, this is gone, since I started this diet. Also helpful was the abstinence of alcohol. From the observable tendency I believe, that the blood pressure has also decreased.
As a result of the experiment I come to the conclusion that I will in future not 100 % follow the WFPB diet but 90%. I will reduce alcohol consumption, eat only very few eggs during the month and also little or no meat, fish, milk products. I will not forego oil and salt 100% but reduce it.”
Client: 32 year old female. 3-month programme
Clinical History
History of gallstones. Cholecystitis 12 months earlier. Regularly monitored by her doctor who, coincidentally, also follows a WFPBD.
Diet History
Flexitarian – occasional animal foods, but mainly vegetarian. Had tried fasting after cholecystitis episode.
Client’s Aims
• Improve gallbladder health
• Increase energy levels
• Optimise health
• Improve cognitive functioning
• Improve sleep patterns
Results
Clinical Results (from initial and final examinations and blood tests) are shown below. (Red is outside range. Blue is within normal range).
This client was already very careful about diet and had been engaged in a rigorous regime of daily exercise for many years. Satiety was never an issue – indeed, I had to encourage her to consume more food in light of the exercise and already low BMI – thus, weight reduction was not one of the goals.
Her average daily caloric intake was 1467 kcal and calories burned 3237 kcal. Macronutrients profile as % of average daily intake: Protein 14%. Fat 14%. 72%. This is in line with what is to be expected from a WFPBD. At end of programme: BMR 1347/BMI 19.6.
There were no reported negative physiological/psychological results from the 3-month programme. There were no significant changes in the above depression and anxiety markers HADS & Beck’s Anxiety and Depression questionnaires).
Within her testimonial she reported that the above aims had been achieved. In addition, she noted that she had reduced body fat/weight/waist size, clearer skin, and better digestion. The reported improvement in digestion was also linked to a reduction in symptoms associated with her long-standing gall bladder problems.
Client’s Testimonial
(In client’s own words.) “I grew up in Italy and I have always been used to add extra virgin oil and salt to my main meals. I have always been a healthy athlete and I could eat whatever I wanted without having any health of weight issues. In late May 2016 I had an episode of cholecystitis and I realised I had to make a lifestyle change.
I have tried multiple diets, but nothing compared to the WFPB diet.
I have recently completed a 3-month programme under the supervision of Mr Joe Bath. I have successfully improved my health by switching to a whole food plant-based diet. During this period, I have:
• Increased energy
• Increased strength and endurance
• Increased mental focus
• Reduced 10% of body fat and 3 kg
• My waist went from 90 to 72 cm
• Clearer skin
• Better digestion
• Better quality sleep
• I have learned how to cook meals with vegetables, legumes, whole grains and fruit without adding oils and salt
• My blood pressure normalised and my cholesterol numbers got into a very heathy range
I highly recommend Mr Joe Bath as your therapist as he is always supportive and helpful. For me, WFPB diet will continue to be 100% my long-term dietary choice.”
Client: 66 year old female
Clinical History
Overweight
High blood pressure (Systolic pressure as 210 mmHg 5 years ago (no data on diastolic during this period). Around 130-150 mmHg just before 8-week WFPBD trial. This client gradually reduced animal and processed food intake a week before the start of the trial. Hence why her blood pressure readings had already dropped to around 125/85 at the start of daily food/biometric recordings.)
High cholesterol (>300 mg/dL for over 5 years. 374 mg/dL at start of trial.)
Varicose veins in thighs
Cancer (Non-Hodgkin’s Lymphoma second stage (B) – left kidney. Diagnosed 5 years ago. Treated with chemotherapy. Checked every 6 months.)
Osteoporosis (early onset in back)
Diet History
Vegetarian for over 2 years.
Client’s Aims
Reduce inflammatory marks that might cause cancer to return (initial readings are from blood tests around 4 months before start of trial)
- Reduce weight
- Reduce blood pressure
- Reduce cholesterol level
- Feel healthier
Clinical Results
Tumour Markers (serum) – Beta 2 microglobulin
- Start of Trial
- 1.8 mg/L
- End of Trial
- 1.6 mg/L
LDH (lactate dehydrogenase)
- Start of Trial
- 481 U/L
- End of Trial
- 351 U/L
Weight
- Start of Trial
- 62.5 kg
- End of Trial
- 60 kg
Waist Size
- Start of Trial
- 89 cm
- End of Trial
- 80 cm
Blood Pressure (Systolic/Diastolic/Pulse)
- Start of Trial
- 125/85
- End of Trial
- 104/77
Triglycerides
- Start of Trial
- 231
- End of Trial
- 134
Total Cholesterol
- Start of Trial
- 374
- End of Trial
- 239
HDL
- Start of Trial
- 84
- End of Trial
- 62
LDL
- Start of Trial
- 255
- End of Trial
- 150
Glucose (Serum/Plasma)
- Start of Trial
- 108 mg/dL
- End of Trial
- 95 mg/dL
Charts
Testimonial
(In client’s own words)
“Since changing a few things to a healthier regime these are a few observations.
Have had no cravings for alcohol or butter of cheese. Did want more sweet tasting foods so ate more fruits. Sometimes I cooked pears or apples and had them with a bit of porridge, which reminded me of rice pudding for some reason, with nuts and cinnamon.
Added exercising gradually to the walking. Exercise is a time issue but I have to made time for myself and not always put other people first.
Intend to continue with this way of eating. It is also cheaper than my previous shopping habits. Alcohol has been replaced with more fruit and nuts (and toilet paper !!!) Not eating out so much as want to maintain this healthier option, so that reduces expense more. Have more friends round to my home for teas and food which is a nice change when you live alone so I entertain more now.
Sleep has also improved and I don´t wake up in the middle of the night wanting water or the toilet. Sleeping 6 to 7 hours most nights.
Skin has improved. Not so bloated and bumpy on the face. Waist has shrunk and my clothes fit comfortably now. No bulges here and there. Feel and look great.
Hair doesn’t get greasy. Hardly needs washing. Is shiny and seems thicker. I used to comb my hair and hairs would come out. Found hairs on the pillow most morning and after combing, but not any more.
Breath and other body parts have no odours. Was always having a chewing gum before going to work or meeting people to make sure that my breath was fresh and now don´t need that. Don´t need deodorant either. Don´t sweat and don´t smell (not that I did smell before but have definitely noticed a difference).
Joe asked me to be honest with my diary and I have been. When I go for an Indian I put down [in the daily food/biometrics diary] if I have a poppadom and what was in the curry. Also ask the chef to prepare it with no salt and no ghee, which he does. I can tell the difference but it is healthier.
Also Sunday lunch I put down the custard (made with water). In the first week I had half a pizza which Joe was not happy about because of the cheese, so that has not been repeated or missed.
I have on a few occasions had a Snicker bar or a Mars bar, which are both on the “food” list but not a regular thing as I know they contain “rubbish”. Also an apple and cinnaman muffins sometimes.
The results speak for themselves. I cannot argue with what benefits the small changes I have made to my eating habits have brought me. I thank the Universe for allowing my path to cross with Joe and all his knowledge, help and caring. I knew I needed to change some things and I asked the Universe to stop me drinking alcohol and improve my health every day and it delivered. Popped up on the computer one morning whilst reading my mail, after the lost cats and stray dogs and in between the washing machine for sale and the wanted food mixer there was Joe´s advert. The rest is for the rest of my life. Thank you Joe.”