PDN New Jump Swing (developed in 1977) is my way of taking some of the core ideas from the “Weapons of Jeet Kune Do” section in The Tao of Jeet Kune Do by Bruce Lee and adapting them into a broader mind-body system that goes beyond fighting technique. Building on that foundation, PDN New Jump Swing is structured as a mind-body system for healthy aging, where the same principles of efficiency, elimination of the unnecessary, and direct application are used to support longevity, mobility, cognitive clarity, and overall physical strength and resilience. Instead of treating training, nutrition, and lifestyle as separate categories, it integrates them into one adaptive system designed to maintain functioning and vitality for a lifetime.

New Jump Swing Athletic Nutrition Program
Plant-Based Performance, Recovery, and Healthy Aging for Athletes and Active Adults

Course promise

This course teaches how to use whole-food plant-based nutrition, targeted supplementation, and practical performance strategies to improve energy, endurance, recovery, strength, and long-term vitality. It is designed for vegetarian and vegan athletes, older adults, and anyone who wants a disciplined nutrition system that supports both performance and healthy aging. The curriculum reflects evidence that well-planned plant-based diets can support training and that older adults benefit from adequate protein plus resistance exercise for muscle preservation and function.

Course text book-New Jump Swing Healthy Aging and Athletic Nutrition program

Most recent Blood chemistry report (optional for beginners)

Course format

• 8 core modules.
• 2 bonus modules.
• Worksheets, meal templates, and checklists.
• Beginner, intermediate, and advanced application tracks.
• Athlete and aging-adult versions of key lessons.

Module 1: Program foundationLesson 1.1 — What New Jump Swing is

• Definition of the program.
• Performance, recovery, and longevity as one system.
• Why plant-based nutrition works when planned correctly.

Lesson 1.2 — The philosophy of PDN Vegetarianism

• Food as fuel, medicine, and long-term support.
• Whole foods first.
• Supplements as strategic tools, not the foundation.

Lesson 1.3 — How to use the course

• Choosing the right level.
• Setting goals.
• Tracking progress and results.

Module 2: The performance plateLesson 2.1 — Building every meal

• Carbohydrates for training energy.
• Protein for repair and adaptation.
• Fats for hormones and recovery.
• Fiber and digestion.

Lesson 2.2 — Food timing

• Pre-workout meals.
• Post-workout recovery meals.
• Daily meal spacing for energy balance.

Lesson 2.3 — Plant-based food categories

• Legumes.
• Soy foods.
• Whole grains.
• Fruits.
• Vegetables.
• Nuts and seeds.

Lesson 2.4 — Practical meal construction

• Breakfast, lunch, dinner, and snacks.
• Training-day versus rest-day meals.

Module 3: Protein strategyLesson 3.1 — How much protein do athletes need

• General athlete needs.
• Higher needs for strength and older adults.

Lesson 3.2 — Best plant protein sources

• Beans, lentils, tofu, tempeh, edamame, soy milk, seitan, quinoa, nuts, and seeds.

Lesson 3.3 — Protein distribution

• Why spreading protein across meals matters.
• Practical protein targets per meal.

Lesson 3.4 — Protein for aging athletes

• Preserving lean mass.
• Supporting recovery.
• Combining protein with resistance exercise.

Module 4: Critical micronutrientsLesson 4.1 — Vitamin B12

• Why B12 matters.
• Why vegans need reliable intake.
• How to use fortified foods or supplements.

Lesson 4.2 — Vitamin D

• Sunlight, labs, and supplementation.
• Seasonal and lifestyle considerations.

Lesson 4.3 — Iron, zinc, and iodine

• Why these matter in plant-based diets.
• Food sources.
• When to monitor status.

Lesson 4.4 — Calcium and bone support

• Bone health for aging athletes.
• Food choices and total intake.

Lesson 4.5 — Omega-3 status

• ALA foods.
• Algae DHA/EPA.
• Why long-chain omega-3s matter for some users.

Module 5: Performance supplementsLesson 5.1 — Creatine

• What it does.
• Why vegetarians may respond well.
• How to use it safely and consistently.

Lesson 5.2 — Beetroot and nitrates

• Endurance support.
• Timing before training or competition.
• Who may benefit most.

Lesson 5.3 — Electrolytes and hydration

• Heat, sweating, and training duration.
• Practical fluid replacement.

Lesson 5.4 — Optional advanced supports

• Algae omega-3.
• Taurine.
• Selected botanical supports.

Module 6: Recovery nutritionLesson 6.1 — The recovery window

• What to eat after training.
• How to restore glycogen and support repair.

Lesson 6.2 — Sleep and recovery nutrition

• Evening meals.
• Caffeine timing.
• Recovery habits that support sleep.

Lesson 6.3 — Anti-inflammatory plant foods

• Tart cherry.
• Ginger.
• Turmeric.
• Berry and polyphenol-rich foods.

Lesson 6.4 — Overtraining prevention

• Signs of under-fueling.
• Recovery markers.
• When to adjust intake.

Module 7: Training-specific nutritionLesson 7.1 — Endurance athlete nutrition

• Fuel for long sessions.
• Carbohydrate loading basics.
• Race-day strategy.

Lesson 7.2 — Strength and power nutrition

• Protein and creatine use.
• Pre- and post-lifting meals.
• Support for lean mass and force production.

Lesson 7.3 — Mixed training and jump rope athletes

• Fast energy.
• Recovery meals.
• Practical food portability.

Lesson 7.4 — Older adult fitness nutrition

• Muscle retention.
• Appetite management.
• Joint and mobility support.

Module 8: Lifestyle and implementationLesson 8.1 — Shopping and food selection

• Budget-friendly strategies.
• Label reading.
• Choosing minimally processed foods.

Lesson 8.2 — Organic and clean sourcing

• When organic matters.
• Pesticide awareness.
• Practical food quality choices.

Lesson 8.3 — Supplement quality control

• Vegetarian capsules.
• Third-party testing.
• Avoiding hidden non-vegetarian ingredients.

Lesson 8.4 — Tracking results

• Energy.
• Performance.
• Recovery.
• Lab markers.
• Body composition.

Bonus module 1: Meal plans and templates

• 7-day starter menu.
• Training-day meal plan.
• Rest-day meal plan.
• Travel meal plan.
• Pre-competition menu.
• High-protein plant-based menu.

Bonus module 2: Longevity athlete system

• Nutrition for healthy aging.
• Muscle preservation.
• Bone support.
• Cardiovascular support.
• Maintaining function, mobility, and vitality over time.

Course levels

LevelAudienceOutcomeLevel 1BeginnersLearn the basics and clean up the dietLevel 2Active adultsImprove energy and recoveryLevel 3AthletesOptimize performance and adaptationLevel 4Aging athletesPreserve muscle, function, and longevity

Assessment and certificationAssignments

• Food log review.
• Protein planning worksheet.
• Supplement audit.
• Weekly performance journal.
• Final personal nutrition plan.

Graduation requirement

• Create a complete plant-based performance plan for one week.
• Explain protein, B12, and recovery strategy.
• Choose supplements only when justified by need or goal.

Course outcomes

By the end of the course, students should be able to:

• Build a plant-based performance diet.
• Support training with proper meal timing.
• Use supplements intelligently.
• Protect key nutrient status.
• Apply the system to athletic performance and healthy aging.

PDN New Jump Swing is a long-term (53-year) tested hypothesis in applied gerontology.