PlantStrongCo Podcast

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.

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Leah @plantstrong_dietitian Caitlin @plant.forged

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Leah @plantstrong_dietitian

Marz @lilmzz

Caitlin @plantforgedphysique

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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.

Chapters00:00 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 Collagen

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Leah @plantstrong_dietitian Caitlin @plantforgedphysique

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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.

Chapters00:00 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 Conclusion

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Leah @plantstrong_dietitian Caitlin @plantforgedphysique

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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.

Chapters00:00 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 Building

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Leah @plantstrong_dietitian Caitlin @plantforgedphysique

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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/

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 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

Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com

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

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