Vegetarian Health and Longevity

Ever struggled with workouts in the morning? Yep, me too!

It's a common issue to hear that people find it difficult to exercise in the morning, let alone eat. But eating properly beforehand might be just the thing you need, allowing you to feel good during your exercise and recover better, too.

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

We all know exercise is good for us. But why is it so hard to stick to?

In this episode, I talk through the difficulties surrounding staying on track with your exercise plan, and how you can set up your routine for success.

By the end, you'll know the common pitfalls to avoid and how to create a plan that will leave you fulfilled, enjoying your exercise and mostly importantly, staying consistent over time.

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

What's the fuss with these high glycaemic index foods?

In this episode, I go through the scary world of high GI foods. Insulin resistance, diabetes, obesity; all things that are associated with them.

But is it true? How much evidence is there to support this claim?

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

With so many diets out there claiming to be the answer for weight loss, it can feel overwhelming to sift through the noise. You might hear about friends, family, or influencers swearing by a particular diet—and you can often even find research to back up their results.

But is there truly one best diet for everyone? Today, we’re gonna jump into the question of what diet you should follow for lasting weight loss, pulling together research and years of practical experience working with clients who’ve managed to reach their goals. 

We’ll talk about balancing health, consistency, and some of the common hurdles that can pop up when choosing a diet.

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

Managing your diet can be tough! Whether it's for weight loss or just staying healthy and active, it can be hard to know how much to eat.

So is calorie counting the perfect tool to manage your diet? Or does it have drawbacks which means you should avoid it?

In this episode, I go through the pros and cons of calorie counting, so that by the end of it you'll know if it's something you should do.

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

Many of us change the way we eat while we're on holiday. 

We eat in restaurants more frequently, eat more rich foods and desserts, and drink more alcohol.

Returning to healthier, regular patterns afterwards can be challenging, leading you down a path you don't want to go down.

So how do you stop it?

In this episode, I share six powerful tips for getting things back on track after a holiday.

The best part? These apply even if you're struggling with your daily diet, and not just after holiday!

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

Feeling battered and bruised after your workout? I know the feeling!

In this episode, I talk about how changing your eating after exercise can significantly affect how well you recover.

Proper nutrition can speed up your recovery and prepare you for your next session.

I go through the simple recovery framework which you can use, which is what I use with my clients, 

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

In this episode, host James LeBaigue sits down with Lizzy Palmer, founder of the innovative fitness app Sync In, to discuss how women can tailor their exercise routines around their menstrual cycle for maximum comfort and performance. 

Lizzy shares her journey in developing Sync In, an app designed to help women better understand how their hormonal fluctuations impact their energy levels, mood, and physical performance. Throughout the episode, she explains how these hormonal shifts affect the body’s feeling and response to exercise. 

The conversation dives into practical tips on how to adjust workouts based on where a woman is in her cycle. James and Lizzy discuss how women can listen to their bodies and adjust their routines accordingly, preventing burnout and promoting overall well-being. 

With a combination of expert insights and actionable advice, this episode is an essential guide for any woman looking to enhance her workout routine by understanding and respecting her body’s natural rhythms. 

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

Dr. Tovar is one of the only clinical psychologists who is also a registered dietitian and a certified fitness expert. 

She teaches clients how to use research-based techniques in behavioral psychology, nutritional science, and exercise kinesiology to reduce stress, stay focused, and overcome complex challenges. 

She harnesses the different disciplines of her unique background to show her clients how small modifications to daily habits can transform mindsets, enhance personal relationships, and accelerate professional trajectories. 

Dr. Tovar has helped clients navigate through trauma, eating disorders, depression, anxiety, and grief.

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!

Soya. It’s a food that has created a lot of controversy over the years, with advocates on both sides of the argument.

Some suggest it’s a fantastic food to eat with many health benefits, while others suggest it’s dangerous, that it can increase the risk of certain cancers and disrupt your hormones.

Thankfully, there is a clearer answer to the whole is soya good or bad debate, and we’ll explore it in this episode.

I’m going to cover the concerns around breast cancer, thyroid disruption, muscle building, menopause and more so that by the end of it, you know the ins and outs of consuming soya and whether it’s something you should be including in your diet.


How to Include Soya in Your Diet:

Let’s look at some practical ways to include soya in your daily diet, and a couple of my favourite recipes. Links to these recipes are in the shownotes so that you can check them out:

• Breakfast: Try using soya milk with your cereal instead of cow’s milk or a smoothie like our Vegan Blackberry Smoothie. This is a great way to get lots of protein in your breakfast because soya milk is naturally high in protein. This is a biggie by the way, because other alternative milks like almond and oat milk don’t contain much protein.
• Lunch: Consider using tofu or tempeh as a protein source in your salads or wraps, like we do in our Crunchy Asian Tofu Salad
• Dinner: Add tofu to a curry to bump up the protein content of any evening meal, like our Marvellous Mango Curry. I love this recipe, and we make it regularly in bulk and freeze it for a speedy meal at a later date.
• Snacks: Edamame beans are a brilliant little snack that can be super transportable and handy, especially if you’re travelling. We have a Smashed Cucumber and Edamame recipe that is sooo good. It’s a simple little snack to prepare but is full of flavor, protein, and fibre, and it’s definitely worth trying.
• Dessert: Soya yogurt can be a great alternative to dairy-based options. For extra sweetness, you could top it with fresh fruit and honey or maple syrup.
  
  Studies used in this podcast:
• Neither soyfoods nor isoflavones warrant classification as endocrine disruptors
• Neither soy nor isoflavone intake affects male reproductive hormones
• No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise
• Daily supplementation with whey, soy, or whey-soy blended protein for 6 months maintained lean muscle mass and physical performance in older adults with low lean mass
• High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations
• Soy products in the management of breast cancer

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Want to try a free, high protein vegetarian meal plan that comes with an automatic grocery list?

👉 Check it out here: https://hurrythefoodup.com/try to see how amazing, filling and rewarding the vegetarian diet can be!