Save Our Bones Bulletin: Vegan Protein vs Animal Protein For Muscle Mass; Healthy Plant-Based Eaters Live Longer; The Link Between Gut Health And Exercise Duration - Save Our Bones

This month’s bulletin brings us back to the basics of building a bone-healthy life: diet and exercise. If you’re wondering what more there could possibly be to learn about these fundamental parts of healthy living– read on.

First we’ll learn about a study that compared animal-protein diets to plant-protein diets. The vegan participants got their protein from a surprising source!

Next is a study on the benefits of eating a healthy plant-based diet.

Finally, we’ll look at new research on the ability of regular exercise to improve the gut’s microbiome. You’ll find out how much exercise it took, and why it matters.

Vegan Protein Equal To Animal Protein At Building Muscle

A study published in The Journal Of Nutrition found that a high protein vegan diet was just as effective at producing new muscle as a high protein omnivorous diet.

The researchers measured the muscle volume, strength, and function of two groups of participants: one consuming a high protein vegan diet, and the other consuming a high-protein diet that included protein from animal sources.

The study was performed in two phases: the first was a 3-day intervention that included leg exercises and measurements of participants' metabolism levels; the second was a 10-week progressive resistance training program. In both phases, the vegan groups' plant protein was primarily mycoprotein– a type of protein derived from fungi.

Relevant Excerpt

“There was no significant difference in muscle gains and strength between the two groups. In other words, the mycoprotein-rich vegan diet produced similar muscle-building results during resistance training as people who get their protein from meat.

People eating a high-protein omnivorous diet showed a 5.7-pound increase in muscle mass. The vegan group, in contrast, gained 6.83 pounds in mass. Both groups showed an 8.3-percent size increase in their thigh muscles during the experiment.”1

Since animal products are acidifying, the Osteoporosis Reversal Program recommends limiting them as a source of protein. This study re-establishes and expands on a known fact: you can build just as much muscle from plant protein as from animal protein.

For Savers, getting adequate protein is essential, because building stronger muscles allows us to build stronger bones.


A study in The Journal Of Nutrition found that high-protein vegan diets were just as effective as high protein omnivorous diets at building muscle mass. This once again proves that acidifying meat products are not necessary for building strong muscles– which help build strong bones.

Study Finds Plant-Based Diet Extends Lifespan

A study out of Northern Ireland builds nicely on the previous study’s findings about the power of a healthy plant-based diet free of sugary drinks, snacks and desserts, refined grains, potatoes and fruit juices. This study found that a diet rich in fruits, veggies, and whole grains significantly reduces the risk of a premature death.

The study, which tracked 126,394 adult participants in the UK for 10 to 12 years, found that overall mortality rates dropped by 16 percent among those who ate a healthy a plant-based diet.

Relevant Excerpt

“Deaths from cardiovascular disease and cancer dropped by eight and seven percent, respectively. Healthy, plant-based diets also reduced strokes and heart attacks by 16 and 14 percent, respectively.

“Greater adherence to a healthful plant-based diet was associated with a lower risk of mortality, cancer and particularly cardiovascular disease,” writes corresponding author Dr. Tilman Kuhn of Queen’s University Belfast and the team in the journal JAMA Network Open.”2

30 Minutes Of Exercise Daily Improves Gut Microbiome

Researchers at the University of Calgary have discovered a link between the health of gut microbiomes and regular exercise.

The study examined the relationship between gut bacteria and exercise habits, including type of exercise, duration, and intensity. The participants were a group of middle-aged adults.

Relevant Excerpt

“When exercise intensity was examined, results showed that how long a person exercised was more important than how hard they exercised during each workout in improving microbes in the gut. Reasons for this are not known and are a topic of future work in the laboratory.

The study also showed that changes in the microbiome were not the same between different groups of individuals. The most beneficial changes were seen in those individuals of normal weight compared to those who were overweight.”3

A healthy gut microbiome promotes a healthy digestive system. Not only is the health of the digestive system important for avoiding digestive ailments and discomfort, but it’s essential for healthy bones. That’s because our digestive system is responsible for absorbing the nutrients required to build and maintain bones.


A Canadian study found a link between gut microbiome and regular exercise. In a group of middle aged adults, the study found a higher exercise durations correlated to a greater abundance of healthy microbes in the gut. A healthy gut and digestive system supports healthy bones.

What This Means To You

Diet and exercise remain the most powerful tools at a Saver’s disposal. Wield them wisely to attain better health, stronger bones, and a long and independent life.

The Osteoporosis Reversal Program is a guide for doing exactly that. It provides a drug-free, all-natural approach to building stronger bones, preventing or reversing osteoporosis, and regaining the power to improve your health.

From a diet rich in bone-building foods, to exercises targeted for building stronger and healthier bones, the ORP and the Save Institute are here to help you accomplish your goals safely and fully.





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Comments on this article are closed.

  1. Sandra Freese

    I enjoy reading all the articles on bone information. I recently changed my email address and haven’t been receiving the mails a really miss them. I have changed my email address so can’t wait to start receiving them again. Thank you

  2. Mich Valentine Celli

    Dear Vivian,

    It is at all possible to stimulate, reverse and/or regenerate cartilage growth in the human body Naturally?

    Thank you,

  3. Karen

    Beginning to follow Vivian’s advice years ago has rewarded me with unexpected surprise. A picky eater most of my life, I rejected many foods because of taste. But now my eating habits are not only healthy, I’ll eat anything that fits this diet. To my delight my palate has been rejuvenated; everything I eat is delectable!

    • Vivian Goldschmidt, MA

      That’s excellent, Karen! Enjoy!

  4. Diane

    When you mentioned fungi being the main source of protein in the plant based diet are you talking about mushrooms?

    • Vivian Goldschmidt, MA

      The study used mycoprotein, which is made from Fusarium venenatum, a naturally occurring fungus.

      • Diane

        Then not something we can incorporate into our diet.

  5. Sherri Miller

    What about Taurine? I have read that we can only get it from meat. When they started to make dry cat food they didn’t include taurine and cats were going blind and getting macular degeneration. Our government made it mandatory to include taurine in cat food. They said cats are Carnivours and need meat. In fact, the National Geographic had entire issue only about cats and they said cats only have enzymes in their stomach to digest meat. So if humans only eat vegetables and fruits how do they get the vital nutrient Taurine? My mother saw her father kill a chicken when she was a young child and couldn’t eat anything that lived ever since. Mom passed on at age 55 full of stomach cancer. Then, I read that more vegetarians get stomach cancer because there is an acid in meat that helps to prevent stomach cancer. Mom was sick most of her life especially from pain in her back from nerves. Her 3 sisters and her father all lived into their 90’s…and they all ate meat. We are of Lebanese descent and our people would eat raw lamb made into a dish called kibbee. Lamb has less acid in than beef. My ancestors lived into their 100’s. You will never convince me of giving up meat in my diet. Thank you

    • Save Institute Customer Support

      Dear Sherri,

      At the Save Institute, we don’t recommend eliminating animal protein from the diet. However, since it’s acidifying, it has to be consumed in moderation and balanced with alkalizing foods.

      We’re happy to answer your questions, so please check your email inbox within the next 24-48 hours.

      Yours in good health,
      Customer Support

  6. joyce

    Upon reading the article Synopsis, I think there is a typo..

    “A study in The Journal Of Nutrition found that high-protein vegan diets were just as effective as high protein omnivorous diets at building muscle mass. This once again proves that acidifying meat products are necessary for building strong muscles– which help build strong bones.” (Shouldn’t this say instead, acidifying meat products are NOT necessary?)

    • Save Institute Customer Support

      Thanks for bringing this to our attention, Joyce! We fixed the typo 🙂

  7. Dympna

    Very informative – how can you get type 3 collagen from plant based along with type 1. Or should one substitute with protein powder. I am pescatarian/vegetarian?

    • Vivian Goldschmidt, MA

      I’m glad you find our latest bulletin informative, Dympna! Since you’re a pescatarian, you can get collagen Type 1 and 3 from fish, especially if you eat the skin.

  8. Ita

    Thank you, Ita.

    • Vivian Goldschmidt, MA

      You’re very welcome, Ita!

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