PlantStrongCo Podcast

Summary In this episode, Leah and Caitlin discuss bloating on a plant-based diet. They explore the main reasons for bloating, including high fiber intake and FODMAPs. They provide tips for reducing fiber intake and making low FODMAP substitutions. The hosts also emphasize the importance of chewing food well, practicing mindful eating, and maintaining good hydration. They suggest addressing constipation and avoiding large meals to reduce bloating. Additionally, they recommend using peppermint oil and heat therapy to relieve discomfort. The episode concludes with a reminder to seek individualized help if needed. Takeaways

• High fiber intake on a plant-based diet can contribute to bloating, but reducing fiber intake to a more normal level may help alleviate symptoms.
• FODMAPs, fermentable carbohydrates found in plant-based foods, can also cause bloating in some individuals. Reducing high FODMAP foods and making low FODMAP substitutions can be beneficial.
• Chewing food well, practicing mindful eating, and maintaining good hydration are simple strategies to reduce bloating.
• Addressing constipation, avoiding large meals, and using peppermint oil or heat therapy can also help relieve bloating discomfort.

Chapters 00:00Introduction and Congratulations 01:21Bloating on a Plant-Based Diet 02:09Fiber Intake 04:00High Fiber Intake 04:32Reducing Fiber Intake 08:31FODMAPs 09:54Reducing FODMAPs 14:15Chewing Food and Mindful Eating 17:28Hydration 18:15Addressing Constipation 18:55Avoiding Large Meals 20:19Peppermint Oil 22:35Heat and Movement 23:43Conclusion

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

SummaryIn this episode, Leah and Caitlin discuss the pros and cons of a whole food plant-based diet. They explore the research on the topic, including a study called the BROAD study, which showed significant weight loss and health improvements in participants following a whole food plant-based diet. The hosts highlight the potential benefits of this dietary approach, such as weight loss, improved health markers, and reduced consumption of processed foods. However, they also discuss the drawbacks, including the potential for excessive volume of food, digestive issues, restrictive eating patterns, and nutrient deficiencies. They conclude by recommending a more moderate approach that includes whole foods alongside health-promoting processed foods.

Takeaways

• A whole food plant-based diet can lead to significant weight loss and improvements in health markers.
• The diet is high in nutrient-dense foods and low in processed foods, which can be beneficial for overall health.
• However, the diet can be restrictive and may not be suitable for everyone, especially athletes or those with specific dietary needs.
• It's important to find a balance between whole foods and health-promoting processed foods to ensure adequate nutrient intake.

Chapters

00:00 Introduction 01:11 Discussion on Whole Food Plant Based Diet 06:13 Research on Whole Food Plant Based Diet 10:59 Pros of Whole Food Plant Based Diet 17:14 Cons of Whole Food Plant Based Diet 32:16 Summary and Conclusion

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

Summary In this episode, the hosts discuss the health aspects of mock meats compared to real meat. They explore the calorie and macronutrient content, micronutrient profile, cancer risk, and what to look for in mock meats. The conversation emphasizes the importance of comparing similar products and considering individual preferences and dietary needs.

Takeaways

• Mock meats can be a healthy alternative to real meat, depending on the specific product and its nutritional profile.
• When comparing mock meats and real meats, it is important to consider the calorie and macronutrient content, as well as the micronutrient profile.
• Some mock meats are fortified with essential vitamins and minerals, while others may be more processed and less nutritious.
• Red and processed meats are consistently linked to an increased risk of cancer, particularly colorectal cancer.
• When choosing mock meats, look for products with a good protein-to-calorie ratio, low saturated fat content, and consider fortification for added nutrients.

Chapters 00:00 Introduction and Personal Experiences 02:59 Comparison of Calorie and Macronutrient Content 06:42 Micronutrient Content 12:16 Cancer Risk of Red and Processed Meats 15:28 What to Look for in Mock Meats 18:49 Wrap-up and Conclusion

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

In this episode, Leah & Caitlin discuss protein on a plant-based diet, including its importance for muscle growth and repair. The conversation covers topics such as protein efficiency, quantity, quality, distribution, leucine, and timing. The hosts emphasize the need for a variety of protein sources and the inclusion of soy-based foods. They also provide recommendations for protein intake based on individual goals and discuss the benefits of protein combining. Overall, the episode aims to show that plant-based athletes can achieve similar outcomes to those on an omnivorous diet.

Takeaways

• Protein is essential for muscle growth and repair on a plant-based diet.
• Efficient protein sources, such as soy-based foods, can help meet protein needs more easily.
• Protein quantity recommendations for active individuals range from 1.6 to 2.2 grams per kilogram of body weight per day.
• Protein quality can be improved through protein combining and the inclusion of soy-based foods.
• Protein distribution throughout the day and leucine intake are important for optimizing muscle protein synthesis.
• Protein timing around workouts can enhance muscle growth and recovery.

Chapters 00:00 Introduction and Background 03:22 Protein Efficiency and Plant-Based Proteins 07:23 Protein Quantity and Quality 13:46 Protein Recommendations 17:26 Protein Quality and Combining 19:49 Protein Distribution 21:46 Leucine and Muscle Protein Synthesis 25:45 Protein Timing 28:15 Conclusion

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/

In this episode, Leah & Caitlin chat about

• How they go into the industry & their career journeys
• How, why & when they transitioned to a plant based/vegan lifestyle
• Their hopes for this podcast & what you can expect

The PlantStrongCo Podcast is a weekly podcast delving into plant-based nutrition, hosted by two industry-leading experts.

Leah Higl is a plant-based competitive powerlifter & sports dietitian with years of experience working with plant based & vegan athletes across all levels from recreational to elite.

Caitlin Arnold is a plant based, natural bodybuilder & sports nutritionist. She also founded Plant Forged Physique & developed Australia's first vegan lifting belt!

Follow along for evidence-based nutrition advice from the lense of two highly qualified, plant-based athletes.

Instagram: @plantstrong_dietitian @plantforgedphysique

https://www.plantstrongco.com/