We’re going to try something a little different today. This is our first monthly health and life check-in.

Our plan is to do these once a month as a way to reflect on what has been going well, what has been challenging, what we’re learning, and what we’re grateful for.

And honestly, even if no one else listens, I think we’ll get a lot out of doing these. It’s a good opportunity for us to reflect and have intentional conversations about real life, health, marriage, fitness, and everything in between.

We’ll both run through a few main categories:

• Quick life updates
• Top wins and challenges from the past month
• Lessons and breakthroughs from the past month
• Notes of appreciation and gratitude

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In this episode of The Vegan Gym Podcast, Janine sits down with physician and women’s health expert Dr. Daphne Bascom for an in-depth conversation about menopause, aging, and how women can protect their long-term health with confidence.

Together, they unpack the hormonal changes that occur during menopause and why this transition can feel so challenging. From body composition and bone density to cardiovascular health, brain health, sleep, energy, and strength, Dr. Daphne explains what is actually happening inside the body and how women can take a proactive approach instead of feeling blindsided by the changes that often come with midlife.

They also tackle some of the most common questions and misconceptions surrounding hormone therapy, osteoporosis, weight gain, gut health, libido, muscle loss, GLP-1 medications, and healthy aging. Throughout the conversation, Dr. Daphne emphasizes the importance of evidence-based information, personalized care, and building a strong foundation through nutrition, exercise, recovery, and education.

In this episode, we cover:

▸ What actually changes during menopause and why it impacts your entire body

▸ The biggest misconceptions women have about hormones and aging

▸ How menopause affects brain health, heart health, bone density, and body composition

▸ The truth about hormone replacement therapy and the lasting impact of the Women's Health Initiative study

▸ Why muscle loss and osteoporosis are not inevitable parts of aging

▸ The LEAP framework for building stronger muscles and bones after 50

▸ How protein, resistance training, and movement support healthy aging

▸ The connection between menopause, gut health, and the microbiome

▸ What women should know about GLP-1 medications and preserving muscle mass

▸ How to think about libido, relationships, and sexual health during menopause

▸ The importance of becoming an informed advocate for your own health

▸ Trusted resources women can use to find evidence-based menopause information

If you're a woman approaching menopause, currently navigating menopause, or simply want to age with more strength, vitality, and confidence, this episode will give you practical tools and evidence-based insights to help you take control of your health for decades to come.

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✅ Take Dr. Daphne's MenoScore Assessment 

👉 Apply for a free month of 1-on-1 health and fitness coaching 

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If you're new to my channel, my name is Leif Arnesen. I’m an engineer-turned-nutrition-nerd and the founder of The Vegan Gym.

In 2014, a rare cancer diagnosis forced me to completely rethink my life. I adopted a whole-food, plant-based diet, and a few months later, after watching Earthlings, I went vegan overnight — not just for my health, but for the animals.

At first, I struggled to lose fat and get fit as a vegan. But after diving deep into the science, I built a system that transformed my body and my life. That journey led me to start a blog in 2017, which eventually became The Vegan Gym.

Music Credit:

MB01VBQWSONPOBJ

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In this episode of The Vegan Gym Podcast, Erin sits down with physician and women’s health expert Dr. Daphne Bascom to break down how to navigate perimenopause and menopause with confidence, clarity, and a proactive approach to your health.

They dive into what is actually happening in your body during this transition and why so many women feel caught off guard by changes in energy, mood, sleep, and body composition. As Dr. Daphne explains, these shifts can begin earlier than most women expect, often starting in the late 30s.

Instead of taking a reactive approach, this conversation focuses on how to set yourself up for a smoother, more optimal experience by focusing on the key foundations that truly matter.

In this episode, we cover:
▸ The biggest early signs your hormones are starting to shift and what most women miss
▸ How to actually reduce menopause symptoms instead of just managing them
▸ What to do in your 30s and 40s to set yourself up for an easier transition
▸ The truth about fertility, timing, and what most women are not told
▸ How to train and build muscle to support your hormones and metabolism
▸ Simple ways to track your health and understand what is normal for you
▸ The most important nutrition strategies, including protein, fiber, and key foods like soy
▸ Why sleep and recovery have a bigger impact than most people realize

✅ Take Dr. Daphne's MenoScore Assessment

👉 Apply for a free month of 1-on-1 health and fitness coaching

Support the show

In this episode of The Vegan Gym Podcast, Erin and I break down exactly how we are designing our diets to maximize healthspan, longevity, and performance without obsessing over food or making life miserable.

My goal is simple. Live to a healthy 120. Not just longer, but stronger, sharper, independent, and fully alive. We talk about the difference between lifespan and healthspan, why “healthy enough” is not the same as optimized, and how we are building a nutrition strategy that supports our future selves.

We walk through the core principles guiding our current approach, including simplicity, protein prioritization, longevity focused foods like broccoli sprouts and berries, reducing decision fatigue, and building health systems that run on autopilot. We also talk honestly about what it looks like to align your habits as a couple, and how to encourage healthier choices without creating tension or resentment.

If you want to build a diet that supports your 85 year old self while still enjoying your life right now, this episode will give you a practical blueprint.

In this episode, we cover:

▹ The difference between lifespan and healthspan

▹ How to design a longevity focused diet

▹ The power plate framework and protein priorities

▹ Why simplicity reduces food waste and decision fatigue

▹ The foods we eat daily for long term health

▹ How to build health systems that run on autopilot

▹ How small daily habits compound over decades

👉 Apply for a free month of 1-on-1 health and fitness coaching: https://www.vegansuperheroacademy.com/free-month?utm_source=podcast&utm_medium=organic%2C-description%2C-podcast&utm_campaign=14-mar-2026-audio&utm_content=tvg-podcast-episode-4

✅ Check out my full day of eating video: https://www.youtube.com/watch?v=eDxcn7Oa_cY

✅ Try our free vegan nutrition calculator: https://calculator.thevegangym.com/?utm_source=podcast&utm_medium=organic%2C-description%2C-podcast&utm_campaign=14-mar-2026-audio&utm_content=tvg-podcast-episode-4

✅ Check out our Complete Vegan Nutrition Guide: https://www.youtube.com/watch?v=LJV_ZY6rXo8

✅ check out our fruit ranking video: https://www.youtube.com/watch?v=K5ggMT2xjHc

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If you're new to my channel, my name is Leif Arnesen. I’m an engineer turned nutrition nerd and the founder of The Vegan Gym.

In 2014, a rare cancer diagnosis forced me to completely rethink my life. I adopted a whole-food, plant-based diet, and a few months later, after watching Earthlings, I went vegan overnight — not just for my health, but for the animals.

At first, I struggled to lose fat and get fit as a vegan. But after diving deep into the science, I built a system that transformed my body and my life. That journey led me to start a blog in 2017, which eventually became The Vegan Gym.

Now, our team is on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread.

Let’s work together to inspire change, spread compassion, and thrive on plants! 💪🌱

Follow me on Instagram: https://www.instagram.com/thevegangym

Follow me on Facebook: https://www.facebook.com/thevegangympage

DISCLOSURE

The information shared here

Support the show

Why do healthy habits feel so hard to stick to, even when you really want to change?

In this episode of The Vegan Gym Podcast, we break down why willpower and motivation are the wrong tools for long-term health, and why most people fall off track despite their best intentions.

You’ll learn how human nature, delayed rewards, and daily friction quietly sabotage consistency, and how to replace “trying harder” with a simple framework that makes healthy habits feel easier, more enjoyable, and sustainable in real life.

If you’ve ever felt disciplined one week and completely off track the next, this episode will change how you think about nutrition, health, and habit-building.

👉 Apply for a free month of 1-on-1 health and fitness coaching: https://www.vegansuperheroacademy.com/free-month?utm_source=podcast&utm_medium=organic%2C-description%2C-podcast&utm_campaign=06-feb-2026-audio&utm_content=tvg-podcast-episode-3

In this episode, we cover:

▹ Why willpower is not the real problem
▹ How human nature works against healthy habits
▹ What food noise and decision fatigue are really doing to you
▹ How to build win win habits that feel good now and later
▹ How to make healthy choices easier with simple systems

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If you're new to my channel, my name is Leif Arnesen. I’m an engineer turned nutrition nerd and the founder of The Vegan Gym.

In 2014, a rare cancer diagnosis forced me to completely rethink my life. I adopted a whole-food, plant-based diet, and a few months later, after watching Earthlings, I went vegan overnight — not just for my health, but for the animals.

At first, I struggled to lose fat and get fit as a vegan. But after diving deep into the science, I built a system that transformed my body and my life. That journey led me to start a blog in 2017, which eventually became The Vegan Gym.

Now, our team is on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread.

Let’s work together to inspire change, spread compassion, and thrive on plants! 💪🌱

Follow me on Instagram: https://www.instagram.com/thevegangym

Follow me on Facebook: https://www.facebook.com/thevegangympage

DISCLOSURE

The information shared here is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or lifestyle.

Music Credit:
MB01VBQWSONPOBJ

Support the show

In this episode, we dive deep into why your health must become your top priority — not someday, but today. I share the story of my cancer diagnosis at age 21, the mental and emotional toll it took, and how it completely reshaped the way I live my life. Erin and I talk honestly about the difference between being “healthy enough” and truly optimizing your health, and why waiting for a wake-up call is the worst strategy.

We also discuss how to build sustainable health systems without obsessing, how small daily habits compound into massive long-term results, and what your 85-year-old self will thank you for. If you’ve been putting your health on the back burner, this is your invitation to shift your mindset — and your future.

👉 Apply for a free month of coaching:

https://vegangym.co/free-month-podcast-2

In this episode, we cover:

▹ What cancer taught me about living with urgency
▹ Why most people wait too long to care about their health
▹ The difference between discipline and obsession
▹ How to build simple health systems into your life
▹ What your future self will regret if you don’t act now

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If you're new to my channel, my name is Leif Arnesen. I’m an engineer turned nutrition nerd and the founder of The Vegan Gym.

In 2014, a rare cancer diagnosis forced me to completely rethink my life. I adopted a whole-food, plant-based diet, and a few months later, after watching Earthlings, I went vegan overnight — not just for my health, but for the animals.

At first, I struggled to lose fat and get fit as a vegan. But after diving deep into the science, I built a system that transformed my body and my life. That journey led me to start a blog in 2017, which eventually became The Vegan Gym.

Now, our team is on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread.

Let’s work together to inspire change, spread compassion, and thrive on plants! 💪🌱

Follow me on Instagram: https://www.instagram.com/thevegangym

Follow me on Facebook: https://www.facebook.com/thevegangympage

DISCLOSURE

The information shared here is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or lifestyle.

Music Credit:
MB01VBQWSONPOBJ

Support the show

After a long break, The Vegan Gym Podcast is officially back. And instead of jumping straight into training and nutrition, I wanted to share a life and health update.

In this relaunch episode, I talk about getting married, rebuilding consistency after falling off with my health and fitness routine, and introducing my new podcast co-host, my wife, Erin. We share how we met through The Vegan Gym community, how our relationship developed, what it was like planning a fully vegan wedding, and why restarting the podcast now feels right.

We also talk honestly about what it looks like to lose momentum with your fitness, how I rebuilt a daily movement habit, and why consistency matters more than perfection. This episode sets the stage for the next chapter of the podcast and what you can expect moving forward.

If you have followed The Vegan Gym for a while, this episode will give you more context behind the scenes. And if you are new here, welcome. We are glad you are here. 😊

Watch this episode on YouTube: https://youtu.be/fdBp5PL3VUI

Listen to more podcast episodes: https://thevegangym.com/podcast

Listen to Dr. Daphne's Thrive on Plants podcast: https://thriveonplants.buzzsprout.com/

Check out Dr. Daphne's YouTube channel: https://www.youtube.com/@drdaphnebascom/videos

Topics covered in this episode include:
▹ A personal life update and podcast relaunch
▹ How Erin went vegan and found The Vegan Gym
▹ How we met, dated long distance, and got engaged
▹ Planning and hosting a fully vegan wedding
▹ Falling off track with fitness and rebuilding consistency
▹ The future direction of The Vegan Gym Podcast

Subscribe to The Vegan Gym Podcast:

Website: https://thevegangym.com/podcast

Apple Podcasts: https://podcasts.apple.com/us/podcast/the-vegan-gym-podcast/id1358557895?mt=2

Spotify: https://open.spotify.com/show/5BXJKchXPkdatgfS0W1Xkn

Support the show

In this episode of The Vegan Gym Podcast, Leif and Daphne dive into the Plant-Powered Blueprint, a holistic framework designed to help you optimize your health and thrive on a plant-based lifestyle. Leif breaks down the seven key elements of the blueprint. Discover how this framework simplifies health and fitness, making it both sustainable and achievable. Tune in to learn how you can apply these strategies to look, feel, and perform at your best.

Daphne also interviews Leif about an exciting project he has been developing for years, a free vegan nutrition course called The Plant-Powered Body. This comprehensive resource is designed to help you master the essentials of plant-based nutrition and take control of your health. Whether you're new to plant-based nutrition or looking to refine your approach, The Plant-Powered Body course offers the tools and knowledge you need to thrive.

CONNECT WITH THE VEGAN GYM:
Website
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Facebook
YouTube

NEW TO THE VEGAN GYM?
We're on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread. Let’s work together to inspire change, spread compassion, and challenge the status quo.

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Olympic weightlifting legend and long-time vegan, Kendrick Farris, shares his extraordinary journey from the Olympic stage to embracing a plant-based lifestyle. He discusses his competitive mindset, camaraderie in the weightlifting community, and the transition to veganism.

Kendrick opens up about the challenges he faced when he made the switch in 2014, revealing how he fueled his body, overcame criticism, and stayed mentally strong. With captivating insights on performance, mindset, and plant-based living, Kendrick shares how he's continued to thrive as an athlete, husband and father, while staying true to his values. Tune in for a compelling discussion on vegan power, resilience, and personal growth.

CONNECT WITH THE VEGAN GYM:
Website
Instagram
Facebook
YouTube

NEW TO THE VEGAN GYM?
We're on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread. Let’s work together to inspire change, spread compassion, and challenge the status quo.

Support the show

In this inspiring episode of The Vegan Gym Podcast, recorded at the 2024 Vegan Superhero Academy Retreat, Leif sits down with Coach Marc and his client Elyssa to discuss her transformative weight loss journey. Elyssa shares how, before joining VSA, she struggled to find a sustainable approach that worked for her long-term. It wasn’t until she teamed up with Marc that she began to shift her mindset and develop a healthy relationship with food and exercise.

Marc and Elyssa dive into the process of creating a personalized weight loss plan that fits into Elyssa’s life and focuses on building habits that would last. Their conversation highlights the power of mindset, consistency, and learning to love the process, factors that have helped Elyssa achieve lasting fat loss and intuitive eating.

CONNECT WITH THE VEGAN GYM:
Website
Instagram
Facebook
YouTube

NEW TO THE VEGAN GYM?
We're on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread. Let’s work together to inspire change, spread compassion, and challenge the status quo.

Support the show