PlantStrongCo Podcast

Summary In this episode, the hosts discuss the supplement creatine monohydrate in the context of a plant-based diet. They address the confusion and misinformation surrounding its usage, safety, and efficacy. They highlight the benefits of creatine supplementation, including increased power, strength, sprint performance, recovery times, muscle mass, and hydration status. The hosts also provide guidance on how to take creatine, debunk myths and misconceptions, and emphasize the safety of creatine monohydrate. Overall, they recommend creatine supplementation for athletes and gym-goers, especially those on a plant-based diet. Chapters 00:00 Introduction to Creatine Monohydrate 02:57 Benefits and Usage of Creatine 07:41 Creatine Supplementation for Performance Optimization 10:02 Maximizing Muscle Creatine Stores 16:00 Creatine and Plant-Based Athletes 25:02 The Safety of Creatine Monohydrate Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com

SummaryIn this episode, Leah and Caitlin discuss calcium on a plant-based diet. They cover the importance of calcium for bone health and how the body maintains calcium levels. The recommended daily intake of calcium varies depending on age and gender, but it is achievable through food alone on a plant-based diet. They provide a list of sources of calcium on a plant-based diet, including calcium-fortified milks, calcium-set tofu, and other fortified products. They also discuss the considerations for calcium supplementation, including timing and potential interactions with other supplements. Additionally, they touch on other dietary considerations for bone health, such as vitamin D and vitamin K, and the importance of weight-bearing exercise. Chapters 00:00 Introduction to Calcium on a Plant-Based Diet 00:32 Importance of Calcium for Bone Health 01:22 Calcium Intake and Blood Calcium Levels 03:21 Challenges of Getting Calcium on a Plant-Based Diet 04:21 Sources of Calcium on a Plant-Based Diet: Calcium-Fortified Milks 05:22 Sources of Calcium on a Plant-Based Diet: Calcium-Set Tofu 06:44 Sources of Calcium on a Plant-Based Diet: Other Fortified Products 08:35 Sources of Calcium on a Plant-Based Diet: Dark Green Veggies, Nuts, and Seeds 10:13 Considerations for Calcium Supplementation 11:40 Timing and Considerations for Calcium Supplementation 15:37 Other Dietary Considerations for Bone Health: Vitamin D and Vitamin K 18:17 Summary and Wrap-Up Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com

SummaryIn this episode, Leah and Caitlin discuss the intersection of veganism and perfectionism. Leah shares her personal journey from being an insufferable vegan to adopting a more nuanced approach. They emphasize the importance of supporting individuals along the plant-based spectrum and recognizing that everyone's capacity to adhere to a strict vegan lifestyle may vary. The hosts highlight the need for a flexible and sustainable approach to veganism that focuses on harm reduction rather than rigid adherence to a set of rules. They conclude by encouraging listeners to be true to themselves and their values. Chapters 00:00 Introduction and Background 03:06 The Perfectionism of Veganism 10:09 The Spectrum of Plant-Based Diets 15:17 Navigating Ethics and Clinical Practice 25:26 The Importance of a Nuanced Approach 28:01 Personal Choice and Individual Values 29:23 Conclusion Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com

Summary In this episode, Leah and Caitlin discuss the impact of low energy availability in sports, specifically in bodybuilding. They share personal experiences with hypothalamic amenorrhea and explore strategies for risk reduction in bodybuilders. The conversation also touches on the difference between recovery dieting and reverse dieting, as well as the reluctance to gain weight in the bodybuilding community. They emphasize the importance of focusing on performance and lifestyle gains during the off-season and discuss the challenges of navigating hormonal contraception and maintaining health. In this episode, Caitlin Arnold and Leah discuss various aspects of bodybuilding, including the impact of contraceptives on muscle building, tracking hormonal health post-show, managing gut issues during and after prep, the importance of regaining body fat post-show, and the role of a coach in bodybuilding. They emphasize the need for individualized approaches and the importance of working with a knowledgeable coach or dietitian. Chapters 00:00 Introduction and Audio Balancing 00:49 Part 2: Exploring the Impact of Low Energy Availability in Sports 07:17 Risk Reduction Strategies for Bodybuilders 09:27 Recovery Diet vs Reverse Dieting 12:42 Reluctance to Gain Weight in the Bodybuilding Community 14:28 Navigating Weight Gain with Clients 22:01 Navigating Hormonal Contraception and Health 22:14 Impact of Contraceptives on Bodybuilding 23:24 Tracking Hormonal Health Post-Show 26:13 Managing Gut Issues During and After Prep 37:02 Importance of Regaining Body Fat Post-Show 40:05 The Role of a Coach in Bodybuilding 41:03 Closing Remarks and Bookings Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com

SummaryIn this episode, Leah and Caitlin discuss hypothalamic amenorrhea (HA) and its impact on athletes. HA is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability. The hosts explain the diagnosis process and the importance of addressing HA, including the risks of infertility, illness, reduced recovery, and bone health. They provide strategies for addressing HA, such as reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress. The episode concludes with a preview of part two, which will focus on HA in the context of bodybuilding. Takeaways

• Hypothalamic amenorrhea (HA) is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability.
• HA can lead to infertility, increased illness frequency, reduced recovery, and decreased bone mineral density.
• Strategies for addressing HA include reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress.
• Part two of the episode will focus on HA in the context of bodybuilding.

Chapters 00:00 Introduction 01:05 Understanding Hypothalamic Amenorrhea (HA) 09:48 Why HA Matters 13:15 Causes of HA 22:41 Addressing HA: Increase Calorie Intake 26:54 Addressing HA: Eat Frequently and Adequately 29:30 Addressing HA: Gain Body Fat 32:24 Addressing HA: Reduce Overall Stress 35:02 Conclusion Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com

Summary In this episode, the hosts discuss eight ways to increase protein intake on a vegan diet. They emphasize the importance of focusing on efficient protein sources, such as tofu and textured vegetable protein, which have at least 12 grams of protein per 100 calories. They also recommend ensuring an adequate amount of protein in main meals and using higher protein grain products. Additionally, they suggest considering protein powders or protein products as tools to meet protein goals. Other tips include boosting meals with legumes, nuts, seeds, and nutritional yeast, choosing higher protein plant-based milk, having a repertoire of high protein snacks, and planning ahead to stock a protein toolbox. Takeaways

• Focus on efficient protein sources that have at least 12 grams of protein per 100 calories.
• Ensure an adequate amount of protein in main meals, aiming for 0.4 to 0.6 grams of protein per kilo of body weight per meal.
• Use higher protein grain products, such as whole grain bread and wheat noodles.
• Consider protein powders or protein products as tools to meet protein goals.
• Boost meals with legumes, nuts, seeds, and nutritional yeast as secondary sources of protein.
• Choose higher protein plant-based milk, such as soy milk.
• Have a repertoire of high protein snacks, including protein bars, roasted edamame, and soy crisps.
• Plan ahead and stock your protein toolbox with a variety of efficient protein sources and snacks.

Chapters 00:00 Introduction and Milestone 01:24 Topic Introduction: Increasing Protein Intake on a Vegan Diet 04:38 Chapter 2: Ensure Adequate Protein in Main Meals 06:34 Chapter 3: Use Higher Protein Grain Products 09:10 Chapter 4: Consider Protein Powders or Protein Products 10:07 Chapter 5: Boost Meals with Legumes, Nuts, Seeds, and Nutritional Yeast 20:07 Chapter 7: Have a Repertoire of High Protein Snacks 22:19 Chapter 8: Plan Ahead and Stock Your Protein Toolbox 25:56 Conclusion

Instagram: Leah @plantstrong_dietitian Caitlin @plantforgedphysique

Nutrition Coaching Services https://www.plantstrongco.com/

Vegan Supplements & Protein Powder https://plantforgedphysique.com/ Use code PLANTSTRONG

Summary

In this episode, Leah and Caitlin discuss the myths and misconceptions surrounding soy consumption. They advocate for soy as a great source of protein for plant-based athletes and debunk the belief that soy has feminizing effects in men. They explore the positive effects of soy on cancer risk, menopause symptoms, and bone health. They also address considerations for thyroid function and fertility when consuming soy. Overall, the research supports the safety and benefits of moderate soy intake for both men and women.

Chapters

00:00 Introduction 01:02 Advocacy for Soy Consumption 04:42 Mechanistic Understanding of Soy 05:41 Phytoestrogens and Estrogen 06:11 Effects of Phytoestrogens on Different Tissues 07:19 Positive Effects of Soy on Cancer Risk 08:20 Importance of Outcomes over Mechanisms 08:59 Feminizing Effects in Men 09:46 Case Study and Anecdotal Evidence 10:43 Soy and Breast Cancer 12:07 Soy and Menopause 13:26 Soy and Bone Health 14:14 Considerations for Thyroid Function 15:04 Positive Effects of Soy on Fertility 28:17 Effects of Soy on Fertility 35:31 Summary and Conclusion All relevant research mentioned is linked within this blog post - https://www.idealnutrition.com.au/soy/

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

Summary In this episode, Leah & Caitlin discuss nutrition around training, including pre and post-workout nutrition, as well as nutrition during training. They emphasize the importance of fueling the body properly to optimize performance and recovery. The hosts provide guidelines for pre-training nutrition, including the consumption of carbohydrates and protein. They also discuss the benefits of intra-training nutrition, particularly for endurance athletes. Finally, they highlight the importance of post-training nutrition for refueling, repairing muscles, and rehydrating. Takeaways

• Pre-training nutrition should include a high carbohydrate meal/snack before the session, with a focus on low to moderate fat and fiber content.
• Intra-training nutrition can be beneficial for longer sessions or high-intensity activities, with options such as sports drinks, lollies, gels, or dried fruits.
• Post-training nutrition should focus on refueling glycogen stores, repairing muscles, and rehydrating the body.
• Individual needs and preferences play a significant role in nutrition around training, so experimentation and listening to the body are key.

Chapters 00:00 Introduction to Nutrition around Training 00:40 Pre-Training Nutrition 03:30 Pre-Training Primer 06:23 Pre-Training Nutrition for Morning Sessions 09:23 Intra-Training Nutrition 12:43 Intra-Training Nutrition for Bodybuilders 16:49 Intra-Training Nutrition for Endurance Athletes 17:29 Post-Training Nutrition 23:33 Summary and Takeaways

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

Summary In this episode, Leah and Caitlin discuss the importance of iron on a plant-based diet, including the types of iron and recommended daily intake. They explore the sources of iron in plant-based foods and the factors that affect iron absorption. The hosts also provide insights into treating iron deficiency, including high-dose iron supplements, iron infusions, and dietary strategies. Takeaways

• Iron is an essential nutrient that plays a vital role in the human body, and individuals following a vegan or vegetarian diet may be at a higher risk of iron deficiency.
• Heme iron, found in animal products, is more bioavailable than non-heme iron, which is predominantly found in plant-based foods.
• Plant-based sources of iron include legumes, leafy greens, whole grains, nuts and seeds, dried fruits, soy foods, and fortified foods.
• Factors that can enhance iron absorption include consuming vitamin C-rich foods with iron-rich foods, while inhibitors include phytic acid, polyphenols, and certain minerals.
• Treating iron deficiency may involve high-dose iron supplements, iron infusions, or dietary strategies to optimize iron absorption.

Chapters 00:00 Introduction and Importance of Iron on a Plant-Based Diet 02:00 Types of Iron and Recommended Daily Intake 04:15 Sources of Iron on a Plant-Based Diet 15:20 Factors Affecting Iron Absorption 23:02 Treating Iron Deficiency 35:24 Conclusion

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

Guide to iron on a plant-based diet (with product recommendations): https://www.idealnutrition.com.au/iron_plant_based/

SummaryIn this episode, the hosts discuss what to look for in a plant-based milk from a nutrition perspective. They cover topics such as protein content, calorie content, calcium content, added sugar and oil, and fortification. The hosts emphasize that the choice of plant-based milk depends on individual goals and preferences, and they encourage listeners to consider their overall diet when making a decision. They also highlight the importance of enjoying your food and not overthinking the choice of plant-based milk. Time Stamps 00:00 Introduction and Co-host Introduction 01:20 Overview of Plant-Based Milk Options 03:19 Protein Content in Plant-Based Milks 06:20 Calorie Content of Plant-Based Milks 09:45 Calcium Content in Plant-Based Milks 15:46 Added Sugar and Oil in Plant-Based Milks 21:27 Fortification of Plant-Based Milks 23:29 Summary and Conclusion

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/