By day, Meat Is for Pussies author John Joseph bikes, runs, and swims, training for the grueling Ironman triathlons that he started competing in four years ago, at the age of 49. By night, he performs equally grueling high-energy live sets with his legendary hard-core punk band, the Cro-Mags.

How does this 53-year-old modern-day Renaissance man—author, athlete, musician, and mentor (more on that in a minute)—find the energy and stamina needed for such physically demanding feats? Simple: plant-based foods and a PMA (positive mental attitude). As he explains in his book, John’s been eating vegan for more than three decades.

Although the title of his book might raise some eyebrows (his target audience is “dudes who want to get fit, kick ass, and take names”), it’s the information inside that should really make readers stop and think. As John reminds us, while politicians talk about getting “tough on terror,” “food is killing more people than terrorists.” Meat Is for Pussies points out that meat, eggs, and dairy foods, which have been linked to heart disease, diabetes, cancer, and many other health conditions, are the real weapons of mass destruction.

John suggests three steps toward optimal health. The first is eliminating meat and other animal-based foods. “You’d be surprised by how easy it is to replace that disgusting, poisonous meat with delicious combinations of fruits, veggies, whole grains, beans, nuts, seeds, and endless other options,” he writes. For readers who need help getting started, the book includes an ample array of recipes by authors and former athletes Brendan Brazier and Rip Esselstyn and by author and celebrity chef Tal Ronnen.

Step number two is to cut out the rest of the junk—processed foods with hydrogenated oils, artificial flavors, added sugars, and other questionable ingredients. And the third step is to exercise. Walking and doing basic yoga is “a great, simple way to start,” John writes. But those who want more will find it in the chapter “30 Days to Rock Solid.”

John also tackles every vegan’s favorite question, “Where do you get your protein?” (Short answer: from food). “[Y]ou don’t need to eat a cow to be as strong as a bull,” he notes, proving it by spotlighting several plant-powered, elite athletes, such as Mac Danzig, Jake Shields, and Rich Roll.

As a teenager, John spent time homeless on the streets of New York and locked up in juvenile prisons, and he credits his decision to go vegan with helping to turn his life around. So now, in addition to all his other activities, he also mentors teens who are incarcerated at the Ella McQueen Reception Center for Boys and Girls, a correctional facility in New York City, talking to them about the benefits of eating healthy foods and keeping a PMA.

“The best thing about the future,” John says, “is that it comes one day at a time, so implement changes little by little. Examine your diet and keep track of the toxins you ingest and the stressful situations you encounter. … The bottom line is that life is better when you’re healthy. So seize the day and seize control of your life.”

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