Episodes

  • E24 - How To Choose A Protein Powder (Plant Based Edition)

    E24 - How To Choose A Protein Powder (Plant Based Edition)
    Jul 29 2024
    In this episode, Caitlin and Leah discuss how to choose a plant-based protein powder. They cover topics such as protein quantity, amino acid profile, top picks, fortification, IBS-related gut issues, sweeteners, and batch testing for athletes. The main takeaways are to look for a protein powder with adequate protein content, check the amino acid profile, consider personal preferences and budget, and be mindful of additional considerations like fortification and sweeteners. They also emphasize the importance of batch testing for athletes and pregnant/breastfeeding individuals. 00:00 Introduction and Overview 03:14 Chapter 2: Amino Acid Profile 06:48 Chapter 3: Top Picks 08:37 Chapter 4: Additional Considerations 12:46 Chapter 5: Batch Testing 15:58 Conclusion Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    14 mins
  • E23 - Exploring Vegan Diet Trends (Raw vegan, Fruitarian, WFPB, HCLF, Keto)

    E23 - Exploring Vegan Diet Trends (Raw vegan, Fruitarian, WFPB, HCLF, Keto)
    Jul 27 2024
    In this episode, Leah and Caitlin discuss various vegan diet trends, including whole food plant-based, raw till four, fruitarian, high carb low fat, junk food vegan, and vegan keto. They explore the pros and cons of each trend and emphasize the importance of a balanced and flexible approach to veganism. They also highlight the potential drawbacks and nutritional inadequacies of extreme diets and the importance of meeting nutrient needs for overall health and performance. Chapters 00:00 Introduction to Vegan Diet Trends 02:25 Whole Food Plant-Based Diet 06:24 Raw Till Four and Raw Vegan 08:19 Fruitarian Diet 16:13 High Carb Low Fat Vegan Diet 23:33 Junk Food Veganism 26:43 Balanced Approach to Veganism Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    28 mins
  • E22 - Strategies for Meeting Protein Needs in a Calorie Deficit (Plant-based / Vegan edition)

    E22 - Strategies for Meeting Protein Needs in a Calorie Deficit (Plant-based / Vegan edition)
    Jul 18 2024
    Summary In this episode, Caitlin and Leah discuss the challenges of getting enough protein while in a calorie deficit on a plant-based diet. They provide tips and strategies for meeting protein requirements in a deficit, emphasizing the importance of efficient protein sources, meal planning, and being mindful of energy-dense foods. The conversation also covers the use of protein powder and the preparation of high-protein, low-calorie meals. Chapters 00:00 Introduction to Protein Requirements in a Calorie Deficit 03:2 2The Importance of Efficient Protein Sources and Meal Planning 15:05 Utilizing Protein Powder and Preparing High-Protein, Low-Calorie Meals Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    26 mins
  • E21 - 6 Most Common Mistakes in Plant Based & Vegan Athletes

    E21 - 6 Most Common Mistakes in Plant Based & Vegan Athletes
    Jul 8 2024
    The conversation covers six common mistakes in plant-based athletes and how to fix them. It delves into topics such as inadequate protein intake, under-fueling, excessive focus on whole foods, and the importance of supplementation. It also addresses the misconception of aesthetics and scale weight in relation to performance outcomes. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    27 mins
  • E20- Tests You Should Get If You Are Vegan / Plant-based

    E20- Tests You Should Get If You Are Vegan / Plant-based
    Jul 1 2024
    Summary In this episode, Leah and Caitlin discuss the tests that are important for vegans and plant-based eaters to regularly get to ensure they are meeting their nutritional needs. They cover tests for iron, B12, homocysteine and MMA, vitamin D, iodine, and omega-3 fatty acids. They explain why these tests are important, how to interpret the results, and provide recommendations for supplementation if necessary. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    18 mins
  • E19 - What Supplements Should You Take On A Vegan Diet?

    E19 - What Supplements Should You Take On A Vegan Diet?
    Jun 20 2024
    Summary In this podcast, the Leah & Caitlin dive into a discussion about supplements for a vegan or plant-based diet. They cover the importance of B12, vitamin D, omega-3, calcium, iron, zinc, and the use of multivitamins. They provide recommendations for supplementation and discuss the potential risks and benefits of each nutrient. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    23 mins
  • E18 - Q&A (sweeteners & IBS, low calorie snacks, being consistent & more)

    E18 - Q&A (sweeteners & IBS, low calorie snacks, being consistent & more)
    Jun 11 2024
    In this Q&A episode, Caitlin and Leah answer six questions related to nutrition and health. They discuss the impact of sugar-free products on IBS, provide healthy vegan low-calorie snack ideas, offer tips for fat loss and IBS management, share strategies for being consistent with nutrition, explain the importance of B12 supplementation even if nutritional yeast is consumed daily, and provide advice on transitioning away from macro and calorie tracking. Chapters 00:00 Introduction and Q&A Format 04:11 Healthy Vegan Low-Calorie Snack Ideas 10:41 Tips for Fat Loss and IBS Management 13:26 Strategies for Consistency with Nutrition 29:25 Transitioning Away from Macro and Calorie Tracking Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    29 mins
  • E17 - Leucine On A Vegan Diet

    E17 - Leucine On A Vegan Diet
    Jun 3 2024
    In this episode, Caitlin & Leah discuss the importance of leucine in optimizing muscle protein synthesis for individuals following a vegan or plant-based diet. It explains that leucine is an essential amino acid that plays a key role in triggering muscle protein synthesis. The conversation explores different ways to ensure adequate leucine intake, including incorporating soy-based foods, optimizing protein doses throughout the day, and considering leucine supplementation. It also touches on the use of branch chain amino acid (BCAA) and essential amino acid (EAA) supplements. The main takeaway is that while hitting the leucine threshold is important, total protein intake remains the most crucial factor for muscle growth. Chapters 00:00 Introduction to the Leucine Dilemma 01:17 Understanding Leucine and Muscle Protein Synthesis 06:02 Optimizing Leucine Intake through Protein Doses 08:08 Considering Leucine Supplementation Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
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    21 mins