Since 2013, I have followed a whole-food, plant-based diet. After more than a decade, I believe it is an appropriate time to reflect—especially since my overall health was once a major concern. What I can say with certainty is that my health has improved significantly compared to how it used to be.
In my early thirties, I was diagnosed with multiple gastrointestinal conditions. I had both stomach and duodenal ulcers, suffered from chronic constipation, and endured severe hemorrhoids. As you can imagine, I was in constant discomfort.
My mental health was equally poor. I had low self-esteem, virtually no self-confidence, and often felt as though I were clinging to life like a shipwreck survivor grasping at debris, hoping not to be swallowed by the sharks.
At the time, I was also a chain smoker and consumed large amounts of caffeinated drinks and coffee daily. I was 31 years old, but I felt like I had the body of an 80-year-old.
My energy levels were minimal. I slept excessively, my skin was often inflamed with pimples—especially on my chest and sometimes on my face—and I felt lethargic. I had no motivation, no drive, and no vision for the future.
Everything began to change the day a doctor diagnosed me with a stomach ulcer. He strongly advised me to stop drinking coffee and to quit smoking immediately, warning that both were highly detrimental—especially to the stomach lining.
I remember telling him, like an addict negotiating his fix, “I can give you the coffee, but I can’t quit smoking.” At the time, I was enslaved to nicotine—a toxic substance used as a pesticide and widely recognized as a major contributor to environmental harm, including the decline of bee populations.
So, I stopped drinking coffee but continued smoking. I followed the doctor’s diet and took the prescribed medication. After several months, the ulcer improved. The stabbing pain when eating gradually faded.
While the ulcer subsided, my hemorrhoids and chronic constipation remained—sometimes so severe I dreaded using the toilet. The pain was excruciating.
Four years passed. I was still smoking, but then came an epiphany—one so strong it shook me to my core. I realized that if I didn’t quit smoking, I would likely be dead by the age of fifty.
So, I quit.
I used the willpower method, which I now believe is not the ideal way to stop smoking. Had I known a better approach, I could have avoided much of the psychological withdrawal I experienced. Nevertheless, I succeeded. In 2018, I celebrated nine years smoke-free. I had left my addiction behind. I can say with confidence: I will never touch another cigarette.
But quitting smoking brought another problem. I substituted the hand-to-mouth habit with food. I ate compulsively whenever I had the urge to smoke. I gained 22 pounds—on top of the excess weight I was already carrying. I became 44 pounds overweight.
My blood test results were alarming. My cholesterol and triglyceride levels were dangerously high. When I looked in the mirror, I didn’t recognize myself: an overweight, sickly man who looked at least 15 years older than he was.
That was my breaking point.
I laced up my running shoes and headed to the local high school track. In April 2010, I walked three laps—and that marked the beginning of a new life.
Eight years later, I was still running. I had participated in numerous 5Ks, 10Ks, half-marathons, and marathons.
Initially, I ran for superficial reasons. I wanted to look better. I am not ashamed to admit that. Recognizing your motives is the first step toward evolving beyond them. As I learned more—mainly through reading—I came to appreciate the profound benefits of exercise on both body and mind. My mindset shifted from vanity to vitality.
To improve my performance, I began exploring dietary strategies. I discovered that a vegetarian, and eventually vegan, diet provided greater health and endurance benefits than an omnivorous one. In 2013, I transitioned to a strict plant-based lifestyle—and I’ve followed it faithfully ever since.
My recovery times improved. I ran faster and farther. Remarkably, I haven’t had a single case of the flu since 2013. My lungs healed. The tar and toxins I once inhaled as a smoker were, I believe, largely purged.
Medical tests confirmed that my stomach and duodenum were healed. I no longer suffer from constipation. My hemorrhoids are 90% cured. All of this—without pills, without surgery—was achieved through lifestyle and diet alone.
I eliminated the true culprits: dairy, eggs, processed foods, seafood, and all fiberless foods. Fiber, coupled with proper hydration (water being the only liquid our bodies truly need), keeps the colon clean and helps remove toxins.
Human beings evolved eating about 100 grams of fiber per day. Our livers and kidneys detoxify our systems constantly, and they rely on fiber in the colon to remove waste. Without fiber, toxins are reabsorbed into the bloodstream, leading to skin conditions, fatigue, and headaches.
If you’re not ready to eliminate animal products, then start by adding more plants. If you don’t eat fruits or vegetables, begin with one serving a day. If you already do, increase the volume. Hydrate well. Drink water. It won’t kill you.
Within weeks, you may notice clearer skin, better mood, increased energy, and lighter digestion. Hemorrhoids and constipation may improve. Over time, this becomes not a diet, but a new way of life.
Failing to adopt such habits may mean illness, suffering, and pouring money into pharmaceuticals when the real investment should be in fresh produce, legumes, whole grains, and nuts.
Weight loss was another transformation I experienced. I lost 44 pounds safely and gradually—and I’ve never regained them. Why? Because a plant-based diet supports satiety without excess calories.
The body signals fullness when the stomach is about 50% full, but it takes 20 minutes for that signal to reach the brain. If you eat too quickly, you’ll likely overeat before the message arrives.
That’s why it’s essential to eat slowly and chew thoroughly. Every meal should last at least 20 minutes. Doing so prevents overeating and makes calorie control effortless.
Moreover, plant-based foods are less calorie-dense. For example:
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400 grams of fried chicken = ~1,000 calories
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400 grams of boiled potatoes = ~350 calories
Both will leave you full—but only one supports healthy weight loss.
Finally, if you’re trying to quit smoking, drink natural juices. Vitamin C-rich fruits acidify urine, prompting your body to flush nicotine faster. This helps reduce withdrawal duration—provided you don’t reintroduce nicotine through cigarettes, patches, or vaping.
You have nothing to lose and everything to gain.
Please explore more of my writing to better understand who I am and what I advocate. I also encourage you to visit NutritionFacts.org, run by Dr. Michael Greger. His work is life-changing. If you can, read his book How Not to Die. You’ll be nutritionally ahead of the curve.
Discover my full story in Thirsty for Health, where I share the grit behind quitting smoking, adopting running, and embracing a plant-based life.
Disclaimer: This article shares personal opinions and experiences. It is not medical advice. Always consult a qualified healthcare professional before making any health-related decisions. Use this information at your own risk.
