Vegetarian Health and Longevity

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. 

----
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.

----
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

----
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!

Protein shakes and building muscle go hand-in-hand. Not just Arnold Schwarzenegger levels, but the stuff we need for everyday use, too.

But are they required? Do vegetarians really need protein shakes in order to pack on muscle, or use them to keep hold of their gains?

In this episode, I dive into these questions and give you everything you need to know to understand whether vegetarians need protein shakes to help build muscle!

----
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!

There's a common issue I see with clients that I work with on a 1:1 basis, and I've seen it inside our community of The Vegetarian Protein Fix too. 

So many people focus on the end result, which is either adhering to a diet or, in a lot of cases, weight loss. If things go well, food might be seen in a positive light.

If they don't go well then food is almost always seen as "bad" and something that's hindering your goals.

This is a huge mistake and by focussing on your relationship with food you can dramatically change how you approach food and your long-term consistency with your diet.

----
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!

There are so many "hacks" to lose weight but most of them are fads or dietary strategies that are not sustainable. They leave people in vicious circles where they are stuck yo-yo dieting and never consistently following a diet or losing weight.

But there is something that has been consistently shown to aid with weight loss because of its link to hormonal regulation and the satiety mechanism. 

In this episode I'll talk you through the power of protein spacing and how it could be the tool you need to help you lose weight sucessfully.

----
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!

Stuck for inspiration for vegetarian recipes? Not sure where to start?

Sarah Bond, from Live Eat Learn, is a food blogger who has made it her mission to create recipes that are healthy, easy and vegetarian—not to mention delicious.

We spoke about her creation process, how she approaches new recipes and refines them, as well as how she balances the difficulties of making recipes healthy but also decadent.

Check out Sarah's page and her new cookbook, Eat, at:
https://www.liveeatlearn.com/

----
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!

Creatine is one of the most researched supplements in the world... But is it something that vegetarians should take?

Does it have benefits that could help you to live longer in better health?

In this episode I'll dive into this and give you actionable, practical tips so that by the end of it you can decide whether creatine is something that you want to take.

----
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!

Intermittent fasting, or time-restricted eating, has a lot of attention right now when it comes to losing weight.

Is it as good as people suggest?

There was a new study out that investigated this exact question and compared it to a usual eating pattern.

The answers might surprise you, and in this episode I'll dig into the results and how you can use them to your own advantage.

https://pubmed.ncbi.nlm.nih.gov/38639542/

----
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!

Losing weight isn't easy - losing 125 lbs is even harder.

That's what Cindy Newland had to do to get to where she wanted to be. She lost weight over a 4 year period and has successfully kept it off and now helps others to do the same.

In this episode, I get to speak to her about her weight loss journey and how she managed to lose so much weight consistently over time. We dive into her motivation strategies, mindset tips and how she sees exercise.

You can find out more about Cindy below:
https://intentionallyeat.com/

----
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!