New Jump Swing Healthy Aging & Athletic Nutrition Program

New Jump Swing: Healthy Aging and Athletic Nutrition Program is the plant-based longevity and athletic nutrition blueprint developed by Donald “Spiderman” Thomas through decades of athletic performance, rehabilitation, healthy aging practice, and Guinness World.

Designed for aging athletes, active adults, executives, and individuals rebuilding strength and endurance, this program teaches practical strategies for improving energy production, recovery, connective tissue resilience, cardiovascular endurance, and long-term movement capability through disciplined plant-based nutrition.

No Dietary Dogma — Nutrition Built Around the Individual

In PDN Vegetarianism, individuals are never required to consume foods they are philosophically or physiologically averse to.

This means:

• If you avoid dairy, you are not required to consume dairy.
• If you avoid eggs, eggs are optional.
• If you do not tolerate soy, alternative protein strategies are used.
• If you struggle with beans or legumes, adjustments can be made.
• If you prefer a fully vegan approach, the system accommodates that.
• If you incorporate selected lacto-ovo vegetarian foods, that can also be supported.

The goal is not rigid dietary ideology.

The goal is ensuring that all essential nutrients are still properly obtained, regardless of which foods a person chooses to include or avoid.

PDN Vegetarianism focuses on helping individuals build nutritionally complete, realistic, and sustainable eating systems that support:

• Healthy aging
• Athletic performance
• Recovery and endurance
• Strength maintenance
• Cognitive clarity
• Cardiovascular health
• Long-term mobility and vitality

A Flexible Approach to Plant-Based Nutrition

Rather than promoting one single vegetarian model, PDN Vegetarianism recognizes multiple plant-based approaches.

These may include:

Plant-Based and Vegan Nutrition

Whole-food plant-based meals emphasizing vegetables, legumes, fruits, tubers, sprouted grains, nuts, seeds, and minimally processed foods.

Lacto-Ovo Vegetarian Nutrition

For individuals who choose to include dairy products or eggs as part of their nutrition strategy.

Soy Nutrition (Optional)

For those who tolerate soy and choose to include it, options may include:

• Soy milk
• Miso
• Natto
• Tempeh
• Tofu
• Soy sprouts
• Soy lecithin

However, soy is optional—not required.

Individuals who prefer soy-free nutrition can build successful programs through alternative plant protein strategies.

Flower Pollen and Apiarian Nutrition (Optional)

Some individuals choose to incorporate:

• Bee pollen
• Royal jelly
• Propolis
• Honey
• Standardized flower pollen extracts such as Graminex®

Others may choose to avoid all bee-related products.

Both approaches are respected within the PDN framework.

Sproutarian and Whole-Food Nutrition

Emphasis on:

• Sprouted grains
• Sprouted legumes
• Sprouted seeds
• Root vegetables and tubers
• Seasonal fruits and vegetables

Mycology and Herbal Nutrition

PDN Vegetarianism also explores:

• Nutritional mushrooms
• Medicinal mushrooms
• Therapeutic herbs
• Plant compounds that may support vitality, recovery, and healthy aging

Aqua Veganism

Plant foods from the sea, including:

• Sea vegetables
• Macro algae
• Micro algae
• Red, green, brown, and blue algae

Nutrition for Healthy Aging and Athletic Performance

PDN Vegetarianism was developed not simply for wellness—but for movement, endurance, recovery, and athletic capability throughout life.

Historically, endurance nutrition research emphasized higher carbohydrate intake to support oxygen delivery, stamina, and performance. While nutrition science continues to evolve, modern evidence still supports the importance of:

• Adequate carbohydrates for endurance and recovery
• Sufficient protein for muscle maintenance and healthy aging
• Healthy fats for hormones, cognition, recovery, and cardiovascular function

Nutrition Is Individualized

There is no one-size-fits-all calorie or macronutrient prescription.

Protein, carbohydrates, fats, calories, and meal timing are individualized according to:

• Age
• Sex
• Activity level
• Athletic goals
• Recovery demands
• Metabolic needs
• Health status

For example:

A sedentary older adult will require a different nutritional structure than someone training for a marathon, triathlon, tennis competition, golf performance, martial arts event, or endurance sport.

Some athletes may require significantly higher caloric intake during periods of heavy training, while others may benefit from lower-calorie strategies that support healthy aging and body composition.

The focus is always on adequate nourishment, sustainable energy, recovery, and long-term vitality.

Foundational Nutritional Priorities

PDN Vegetarianism commonly emphasizes:

• Complex carbohydrates from tubers, root vegetables, legumes, sprouted grains, vegetables, fruits, berries, and melons
• Adequate plant protein to support muscle preservation and recovery
• Healthy fats from nuts, seeds, cold-pressed oils, and algae-based omega nutrition
• Gut support through prebiotics, probiotics, and digestive support practices
• Functional herbs and plant compounds that may support circulation, recovery, cognition, endurance, and healthy aging

The PDN Philosophy

PDN Vegetarianism, created in 1977, is not about dietary extremism or forcing individuals into a rigid nutritional ideology.

Instead, it is designed to help people build flexible, individualized, and nutritionally complete plant-based systems that support:

healthy aging, athletic performance, endurance, recovery, movement longevity, vitality, and lifelong physical capability.

Developed through more than half a century of plant-based living, athletic practice, rehabilitation, and nutritional experimentation, PDN Vegetarianism recognizes that people differ in philosophy, physiology, digestion, culture, and performance goals. For this reason, no single dietary pattern is imposed.

The system is also inspired in part by principles discussed in Bruce Lee’s philosophy of nutrition and conditioning within The Tao of Jeet Kune Do—particularly concepts involving build-up and breakdown, muscular development, recovery, adaptability, and nutrition that supports movement efficiency and athletic capability.

Within PDN Vegetarianism, these ideas are interpreted through a plant-based healthy aging and athletic nutrition framework, emphasizing the balance between nourishment, performance, recovery, and long-term vitality.

Whether an individual prefers vegan nutrition, lacto-ovo vegetarianism, soy-free eating, bean-free strategies, selected apiarian foods, or other plant-based approaches, the emphasis remains the same:

Choose the foods that work for your body, respect your beliefs, support your goals, and still provide complete nutrition for long-term health, movement, and performance.