Beyond the ethical reasons that first drew me in, the science behind plant-based eating has given me a whole new appreciation for what happens when we let go of animal products.
Five years ago, I made a decision that started with my conscience and ended up transforming my body in ways I never anticipated.
I went vegan at 35 after reading about factory farming, expecting to feel morally lighter. What I didn't expect was to feel physically lighter too, to watch my energy stabilize, my inflammation quiet down, and my relationship with food shift from something transactional to something nourishing.
But here's the thing: personal anecdotes only go so far. When friends ask me about going vegan, they want more than my story.
They want to know if the science backs it up. So let's look at what the research actually says about plant-based eating and our health, because the evidence is more compelling than I realized when I first made the switch.
What happens to your heart when you drop animal products
During my years in finance, I watched colleagues pop statins like candy. Heart disease was almost expected, a badge of the high-stress lifestyle we'd chosen. When I started researching veganism, the cardiovascular data stopped me cold.
A comprehensive review published in the Journal of the American Heart Association found that plant-based diets are associated with a significantly lower risk of cardiovascular disease and coronary heart disease.
The mechanisms make sense: plant foods tend to be lower in saturated fat and cholesterol while being rich in fiber, antioxidants, and compounds that support healthy blood vessels.
What strikes me most is how quickly some of these changes can occur. I remember getting bloodwork done about four months after going vegan and watching my doctor's eyebrows rise at my cholesterol numbers. Have you ever wondered what your body might do if you gave it different fuel?
The inflammation connection
As a trail runner logging 20 to 30 miles a week, I'm intimately familiar with inflammation. The ache after a long run, the stiffness that used to linger for days. What surprised me post-transition was how much faster I seemed to recover.
Chronic inflammation is linked to nearly every major disease, from diabetes to cancer to Alzheimer's. Plant-based diets appear to reduce inflammatory markers in the body, likely due to the abundance of phytonutrients and the absence of compounds found in processed and red meats that can trigger inflammatory responses.
I'm not saying veganism is a magic cure. But I do think there's something profound about eating foods that calm your system rather than constantly asking it to fight. My body feels less like a battleground these days and more like a home.
Blood sugar and metabolic health
Here's where the research gets particularly interesting for anyone concerned about diabetes. A meta-analysis in JAMA Internal Medicine found that vegetarian diets, and vegan diets especially, are associated with better glycemic control and improved insulin sensitivity.
The fiber in whole plant foods slows down glucose absorption, preventing those spikes and crashes that leave you reaching for another coffee at 3 PM. I used to live on that blood sugar roller coaster during my finance days, never connecting my afternoon slumps to what I'd eaten for lunch.
Now my energy feels more like a steady river than a series of rapids. It's not dramatic or exciting, but it's sustainable. And after burning out at 36, sustainable is exactly what I was looking for.
Weight management without the obsession
I want to be careful here because I spent too many years in a culture that equated thinness with worth. But I'd be leaving out important research if I didn't mention that plant-based diets are consistently associated with lower body mass index and reduced obesity rates.
The reason isn't deprivation. Plant foods tend to be less calorie-dense while being more nutrient-dense, meaning you can eat satisfying portions without overdoing it. I eat more volume now than I did as an omnivore, yet my weight stabilized naturally without counting a single calorie.
What feels different is the relationship. Food stopped being an adversary I needed to control and became an ally supporting my runs, my meditation practice, my life with Marcus. Have you ever considered what it might feel like to eat abundantly and still feel good in your body?
Gut health and the microbiome
The science of the gut microbiome is still emerging, but what we know so far points strongly toward plants. Fiber feeds beneficial gut bacteria, and vegans tend to consume significantly more fiber than the average person.
Research from the National Institutes of Health suggests that plant-based diets promote a more diverse and health-supporting gut microbiome.
This matters because gut health influences everything from immunity to mood. I can't prove that my daily meditation practice is easier because of my gut bacteria, but I can say that the mental fog I used to experience has largely lifted.
The gut-brain connection is real, and what we feed our microbiome shapes how we feel.
Final thoughts
When I left my finance career, I was searching for a life that felt more aligned with my values. Going vegan was part of that search, initially for ethical reasons. But the health benefits have been an unexpected gift, one that keeps revealing itself the longer I stay on this path.
The research is clear: plant-based eating supports heart health, reduces inflammation, stabilizes blood sugar, and nurtures our gut. These aren't fringe claims. They're findings from major medical journals and health organizations.
But beyond the studies, there's something that numbers can't capture. It's the feeling of eating in a way that honors both your body and your values. That alignment, that coherence, might be the biggest benefit of all. What would it mean for you to feel that kind of wholeness?
