Avsnitt
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Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedServices
www.plantstrongco.com
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Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedServices
www.plantstrongco.com
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Saknas det avsnitt?
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In this episode, Caitlin and Leah go through everything B12 on a plant based diet including dietary sources, supplementation, deficiency & more!
Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedServices
www.plantstrongco.com
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In this episode, Caitlin and Leah discuss their top, evidence based tips for improving your gut health!
Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedServices
www.plantstrongco.com
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In this episode, Caitlin and Leah discuss their top tips for having a high protein vegan / plant-based diet while on a budget.
Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedServices
www.plantstrongco.com
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In this episode, Caitlin and Leah cover the topic of the menstrual cycle in the context of athletes - they discuss how performance can change across the cycle, potential nutrition changes that can be made in different phases of your cycle & other things to consider.
Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedwww.plantstrongco.com
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In this episode, Caitlin and Leah discuss if a plant based diet is actually worse for muscle building. They cover the theory, current evidence & scientific research & provide a practical conclusion so that you are getting the most out of your training!
Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedwww.plantstrongco.com
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In this episode, Caitlin and Leah discuss how to manage a fat loss phase, specifically in regards to the size of calorie deficits and rate of weight loss.
Find us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plant.forgedplantstrongco.com
plantforgedphysique.com -
Find us on Instagram!
Leah @plantstrong_dietitian
Marz @lilmzz
Caitlin @plantforgedphysique
plantstrongco.com
plantforgedphysique.com -
In this episode, Leah and Caitlin discuss collagen supplementation in the context of a vegan diet. They explore the effectiveness of collagen supplementation for soft tissue injury management and the limited research available on its other potential benefits. They also touch on the challenges of studying collagen's impact on injury recovery in humans. While there is no vegan collagen option available, they discuss alternatives that may support collagen synthesis. They recommend a specific vegan collagen product and provide guidelines for its usage.
Chapters
00:00 Introduction and Olympics Recap
02:09 Effectiveness of Collagen Supplementation
05:31 Study on Collagen Synthesis and Effectiveness
07:56 Recommendation and Use in Practice
11:08 Alternatives to Collagen for Supporting Collagen Synthesis
13:38 Recommendation: BSC Vegan CollagenFind us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plantforgedphysiqueplantstrongco.com
plantforgedphysique.com -
In this episode, Caitlin and Leah discuss the differences between reverse dieting and recovery dieting in the bodybuilding world. They explain that reverse dieting involves gradually increasing calorie intake after a contest prep, while recovery dieting involves a larger jump in calories to bring the body back to a higher maintenance level. They discuss the pros and cons of each approach and emphasize the importance of being patient with oneself during the post-dieting phase.
Chapters
00:00 Introduction
00:47 Explaining Reverse Dieting and Recovery Dieting
02:36 The Proposed Benefits of Reverse Dieting
05:52 Psychological Reasons for Choosing Reverse Dieting
08:10 The Benefits of Jumping Straight to Maintenance or Surplus
11:47 Why Reverse Dieting May Not Be Ideal
15:43 Practical Approaches to Post-Dieting Phases
18:36 Being Patient with Yourself During the Post-Dieting Phase
20:23 ConclusionFind us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plantforgedphysiqueplantstrongco.com
plantforgedphysique.com -
Ryan Stills, a vegan powerlifter and five-time IPF masters world champion, shares his journey to veganism and how it has impacted his performance in powerlifting. He discusses the challenges he faced when first going vegan and the misconceptions surrounding plant-based diets in the powerlifting community.
Ryan also talks about his upcoming goals and the importance of pushing boundaries and challenging the status quo. Ryan discusses the misconceptions and stereotypes surrounding veganism in the powerlifting community. He addresses the idea that veganism is emasculating and explains that it is possible to maintain strength and performance on a plant-based diet.
Stills emphasizes the importance of having a plan and being prepared when it comes to nutrition, especially for vegan powerlifters. He also highlights the shift in powerlifting culture towards a focus on health and longevity.
Chapters
00:00 Introduction to Ryan Stills
03:09 Experimenting with Different Diets
06:01 Finding the Right Nutrition and Supplementation
08:17 Balancing Macronutrients as a Vegan Powerlifter
10:24 Nutrition Strategies for Competition
13:37 Challenges of Traveling and Weight Cutting
16:38 Competing in a Lower Weight Class
19:59 Reactions from the Powerlifting Community
23:19 The Rise of Veganism in Powerlifting
34:48 The Importance of Preparation for Vegan Powerlifters
45:27 Shifting Powerlifting Culture: Health and Longevity
Find Ryan On Instagram at
@ryanstills_powerlifter & @plantbuilt -
In this episode, Caitlin and Leah discuss optimizing nutrition for muscle building. They emphasize the importance of being in a caloric surplus, but not excessively so, and tracking body weight to adjust calorie intake. They also discuss the ideal macronutrient ratios, with a focus on protein and fat intake. The hosts stress the importance of sleep and recovery for muscle building, as well as the need for progressive overload in training. They also touch on the role of supplements, including creatine, protein powder, caffeine, vitamin D, and omega-3.
Chapters
00:00 Introduction
05:34 The Importance of Caloric Surplus and Macronutrient Ratios
16:03 Sleep and Recovery for Muscle Building
19:09 Progressive Overload and Training Intensity
25:32 Training Hard for Muscle Growth
30:55 Cardio and Supplements for Muscle Building
34:39 The Slow and Steady Process of Muscle BuildingFind us on Instagram!
Leah @plantstrong_dietitian
Caitlin @plantforgedphysiqueplantstrongco.com
plantforgedphysique.com -
In this episode, Leah and Caitlin discuss bone health and plant-based diets. They highlight the importance of supporting good bone health for longevity and healthy aging, as well as for active individuals to avoid fractures and injuries. They focus on key nutrients that are essential for bone health, including calcium, vitamin D, vitamin K, magnesium, zinc, and protein. They provide recommendations for getting enough of these nutrients through diet and discuss the possibility of supplementation. Overall, they emphasize the need for an individualized approach to ensure optimal bone health. 00:00 Introduction and Importance of Bone Health 05:04 Getting Enough Calcium on a Plant-Based Diet 08:19 Vitamin K and its Role in Maintaining Bone Integrity 11:27 The Link Between Magnesium and Bone Mineral Density 16:04 Protein and its Impact on Bone Health 20:07 Supplementation: When and How to Consider It Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at www.plantstrongco.com https://plantforgedphysique.com/
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Leah Marie, a natural vegan figure pro bodybuilder and president of the World Natural Bodybuilding Federation in Australia, shares her journey to adopting a plant-based lifestyle and her experience in the world of bodybuilding. They also discuss the intersection of veganism and bodybuilding, highlighting the benefits and challenges of being a vegan athlete. Leah shares her journey from activism to focusing on personal impact through health and fitness.
Chapters
00:00 Leah Marie's Journey to Veganism
Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
11:13 Overcoming Injuries and Fear: Leah Marie's Path to Bodybuilding
12:24 The Importance of Variety in a Plant-Based Diet
13:58 Coaching and Guidance for New Vegans and Vegan Bodybuilders
21:22 Leah Marie's Road to Recovery and Future Plans
24:16 Overcoming Pain and Misalignment
26:35 The Challenges of Being a Vegan Athlete
29:36 Finding Balance: Tracking Macros vs. Intuitive Eating
38:56 Veganism as Activism: Living by Example -
In this episode, Leah and Caitlin discuss 10 nutrition tips for plant-based athletes. They cover topics such as protein intake, legumes as a protein source, the importance of including soy foods, taking a B12 supplement, checking iron, B12, and vitamin D levels, taking an algae-based omega-3 supplement, the benefits of creatine for plant-based athletes, ensuring adequate calorie intake, focusing on iron and zinc intake, and finding a protein powder you enjoy. They provide recommendations and resources for each tip. Chapters 00:00 Introduction 03:13 Including Soy Foods 05:36 Monitoring Micronutrient Levels 07:58 The Benefits of Creatine 10:47 The Importance of Iron and Zinc 12:57 Finding a Protein Powder Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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James Newbury, a plant-based Crossfit athlete, shares his journey and experiences in the world of fitness and nutrition. He discusses how he initially became interested in plant-based nutrition and the misconceptions he faced. James emphasizes the importance of diversity in plant foods and the benefits he has experienced, including improved performance and overall well-being. He also highlights the significance of planning and preparation when it comes to maintaining a plant-based diet while traveling. James provides advice for athletes considering a plant-based diet, encouraging them to start with small changes and focus on the benefits of incorporating more plants into their nutrition. Chapters 00:00 Introduction and James Newbury's Impressive Career 02:22 The Beginning of James' Plant-Based Journey 06:43 Challenges and Mistakes in the Early Days of Going Plant-Based 10:16 Working with a Sports Dietitian and the Impact on Performance 19:26 Recommended Supplements for Plant-Based Athletes 22:17 Advice for Athletes Considering a Plant-Based Diet
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In this episode, Leah and Caitlin provide a quick vegan diet checklist to ensure that you are meeting your overall micronutrient needs. They discuss the importance of consuming fruits and vegetables, getting enough protein, incorporating calcium-rich foods, ensuring iodine intake, including nuts and seeds, supplementing with Omega-3, and taking B12 supplements. Following these guidelines can help maintain good nutrition on a plant-based diet. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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In this episode, Caitlin and Leah discuss how to choose a plant-based protein powder. They cover topics such as protein quantity, amino acid profile, top picks, fortification, IBS-related gut issues, sweeteners, and batch testing for athletes. The main takeaways are to look for a protein powder with adequate protein content, check the amino acid profile, consider personal preferences and budget, and be mindful of additional considerations like fortification and sweeteners. They also emphasize the importance of batch testing for athletes and pregnant/breastfeeding individuals. 00:00 Introduction and Overview 03:14 Chapter 2: Amino Acid Profile 06:48 Chapter 3: Top Picks 08:37 Chapter 4: Additional Considerations 12:46 Chapter 5: Batch Testing 15:58 Conclusion Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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In this episode, Leah and Caitlin discuss various vegan diet trends, including whole food plant-based, raw till four, fruitarian, high carb low fat, junk food vegan, and vegan keto. They explore the pros and cons of each trend and emphasize the importance of a balanced and flexible approach to veganism. They also highlight the potential drawbacks and nutritional inadequacies of extreme diets and the importance of meeting nutrient needs for overall health and performance. Chapters 00:00 Introduction to Vegan Diet Trends 02:25 Whole Food Plant-Based Diet 06:24 Raw Till Four and Raw Vegan 08:19 Fruitarian Diet 16:13 High Carb Low Fat Vegan Diet 23:33 Junk Food Veganism 26:43 Balanced Approach to Veganism Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
- Visa fler
