PlantStrongCo Podcast (PlantStrongCo)

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	Date	Titre	Durée
	06 Dec 2024	E42 - Ways To Make Fat Loss Easier	00:22:09
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
	15 Apr 2024	E11 - Underfueling, losing your period & how to get it back	00:33:50
Summary In this episode, Leah and Caitlin discuss hypothalamic amenorrhea (HA) and its impact on athletes. HA is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability. The hosts explain the diagnosis process and the importance of addressing HA, including the risks of infertility, illness, reduced recovery, and bone health. They provide strategies for addressing HA, such as reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress. The episode concludes with a preview of part two, which will focus on HA in the context of bodybuilding. Takeaways Hypothalamic amenorrhea (HA) is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability. HA can lead to infertility, increased illness frequency, reduced recovery, and decreased bone mineral density. Strategies for addressing HA include reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress. Part two of the episode will focus on HA in the context of bodybuilding. Chapters 00:00 Introduction 01:05 Understanding Hypothalamic Amenorrhea (HA) 09:48 Why HA Matters 13:15 Causes of HA 22:41 Addressing HA: Increase Calorie Intake 26:54 Addressing HA: Eat Frequently and Adequately 29:30 Addressing HA: Gain Body Fat 32:24 Addressing HA: Reduce Overall Stress 35:02 Conclusion Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	21 Sep 2024	E33 - Reverse Dieting: Exploring Different Approaches In a Post-Dieting Phase	00:19:27
In this episode, Caitlin and Leah discuss the differences between reverse dieting and recovery dieting in the bodybuilding world. They explain that reverse dieting involves gradually increasing calorie intake after a contest prep, while recovery dieting involves a larger jump in calories to bring the body back to a higher maintenance level. They discuss the pros and cons of each approach and emphasize the importance of being patient with oneself during the post-dieting phase. Chapters 00:00 Introduction 00:47 Explaining Reverse Dieting and Recovery Dieting 02:36 The Proposed Benefits of Reverse Dieting 05:52 Psychological Reasons for Choosing Reverse Dieting 08:10 The Benefits of Jumping Straight to Maintenance or Surplus 11:47 Why Reverse Dieting May Not Be Ideal 15:43 Practical Approaches to Post-Dieting Phases 18:36 Being Patient with Yourself During the Post-Dieting Phase 20:23 Conclusion Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plantforgedphysique plantstrongco.com plantforgedphysique.com
	26 Feb 2025	E50 - Nutrition For Plant Based Strength Athletes	00:19:37
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	27 Jul 2024	E23 - Exploring Vegan Diet Trends (Raw vegan, Fruitarian, WFPB, HCLF, Keto)	00:27:54
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
	06 Jan 2025	E45 - Tips For Going Plant Based (Veganuary Edition)	00:25:37
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	09 Apr 2025	E54 - Plant Based Fat Loss: Exactly What We Would Do In Under 10 Minutes!	00:09:59
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	08 Apr 2024	E10 - 8 Ways To Increase Your Protein Intake On A Vegan Diet	00:25:53
Summary In this episode, the hosts discuss eight ways to increase protein intake on a vegan diet. They emphasize the importance of focusing on efficient protein sources, such as tofu and textured vegetable protein, which have at least 12 grams of protein per 100 calories. They also recommend ensuring an adequate amount of protein in main meals and using higher protein grain products. Additionally, they suggest considering protein powders or protein products as tools to meet protein goals. Other tips include boosting meals with legumes, nuts, seeds, and nutritional yeast, choosing higher protein plant-based milk, having a repertoire of high protein snacks, and planning ahead to stock a protein toolbox. Takeaways Focus on efficient protein sources that have at least 12 grams of protein per 100 calories. Ensure an adequate amount of protein in main meals, aiming for 0.4 to 0.6 grams of protein per kilo of body weight per meal. Use higher protein grain products, such as whole grain bread and wheat noodles. Consider protein powders or protein products as tools to meet protein goals. Boost meals with legumes, nuts, seeds, and nutritional yeast as secondary sources of protein. Choose higher protein plant-based milk, such as soy milk. Have a repertoire of high protein snacks, including protein bars, roasted edamame, and soy crisps. Plan ahead and stock your protein toolbox with a variety of efficient protein sources and snacks. Chapters 00:00 Introduction and Milestone 01:24 Topic Introduction: Increasing Protein Intake on a Vegan Diet 04:38 Chapter 2: Ensure Adequate Protein in Main Meals 06:34 Chapter 3: Use Higher Protein Grain Products 09:10 Chapter 4: Consider Protein Powders or Protein Products 10:07 Chapter 5: Boost Meals with Legumes, Nuts, Seeds, and Nutritional Yeast 20:07 Chapter 7: Have a Repertoire of High Protein Snacks 22:19 Chapter 8: Plan Ahead and Stock Your Protein Toolbox 25:56 Conclusion Instagram: Leah @plantstrong_dietitian Caitlin @plantforgedphysique Nutrition Coaching Services https://www.plantstrongco.com/ Vegan Supplements & Protein Powder https://plantforgedphysique.com/ Use code PLANTSTRONG
	18 Jul 2024	E22 - Strategies for Meeting Protein Needs in a Calorie Deficit (Plant-based / Vegan edition)	00:25:34
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
	21 Oct 2024	E36 - Is A Plant Based / Vegan Diet Worse For Muscle Building?	00:22:19
In this episode, Caitlin and Leah discuss if a plant based diet is actually worse for muscle building. They cover the theory, current evidence & scientific research & provide a practical conclusion so that you are getting the most out of your training! Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	23 Dec 2024	E44 - Top 10 Sports Supplements (Evidence Based!)	00:37:11
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	31 Oct 2024	E37 - Do You Need To Change Your Nutrition Around The Menstrual Cycle?	00:22:44
In this episode, Caitlin and Leah cover the topic of the menstrual cycle in the context of athletes - they discuss how performance can change across the cycle, potential nutrition changes that can be made in different phases of your cycle & other things to consider. Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	10 Mar 2024	E6 - How To Choose A Plant Based Milk	00:23:44
Summary In this episode, the hosts discuss what to look for in a plant-based milk from a nutrition perspective. They cover topics such as protein content, calorie content, calcium content, added sugar and oil, and fortification. The hosts emphasize that the choice of plant-based milk depends on individual goals and preferences, and they encourage listeners to consider their overall diet when making a decision. They also highlight the importance of enjoying your food and not overthinking the choice of plant-based milk. Time Stamps 00:00 Introduction and Co-host Introduction 01:20 Overview of Plant-Based Milk Options 03:19 Protein Content in Plant-Based Milks 06:20 Calorie Content of Plant-Based Milks 09:45 Calcium Content in Plant-Based Milks 15:46 Added Sugar and Oil in Plant-Based Milks 21:27 Fortification of Plant-Based Milks 23:29 Summary and Conclusion Instagram: @plantstrong_dietitian @plantforgedphysique https://www.plantstrongco.com/
	05 Nov 2024	E38 - How To Eat High Protein Vegan On A Budget	00:18:28
In this episode, Caitlin and Leah discuss their top tips for having a high protein vegan / plant-based diet while on a budget. Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
	29 Jul 2024	E24 - How To Choose A Protein Powder (Plant Based Edition)	00:14:22
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
	01 Sep 2024	E29 - Optimising Bone Health On A Plant Based / Vegan Diet	00:20:16
In this episode, Leah and Caitlin discuss bone health and plant-based diets. They highlight the importance of supporting good bone health for longevity and healthy aging, as well as for active individuals to avoid fractures and injuries. They focus on key nutrients that are essential for bone health, including calcium, vitamin D, vitamin K, magnesium, zinc, and protein. They provide recommendations for getting enough of these nutrients through diet and discuss the possibility of supplementation. Overall, they emphasize the need for an individualized approach to ensure optimal bone health. 00:00 Introduction and Importance of Bone Health 05:04 Getting Enough Calcium on a Plant-Based Diet 08:19 Vitamin K and its Role in Maintaining Bone Integrity 11:27 The Link Between Magnesium and Bone Mineral Density 16:04 Protein and its Impact on Bone Health 20:07 Supplementation: When and How to Consider It Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at www.plantstrongco.com https://plantforgedphysique.com/
	06 Oct 2024	E34 - ADHD, Plant Based Eating, Pro-wrestling & Body Image, with Lil Marz	00:29:46
Find us on Instagram! Leah @plantstrong_dietitian Marz @lilmzz Caitlin @plantforgedphysique plantstrongco.com plantforgedphysique.com
	06 May 2024	E14 - Calcium On A Plant Based Diet	00:19:18
Summary In this episode, Leah and Caitlin discuss calcium on a plant-based diet. They cover the importance of calcium for bone health and how the body maintains calcium levels. The recommended daily intake of calcium varies depending on age and gender, but it is achievable through food alone on a plant-based diet. They provide a list of sources of calcium on a plant-based diet, including calcium-fortified milks, calcium-set tofu, and other fortified products. They also discuss the considerations for calcium supplementation, including timing and potential interactions with other supplements. Additionally, they touch on other dietary considerations for bone health, such as vitamin D and vitamin K, and the importance of weight-bearing exercise. Chapters 00:00 Introduction to Calcium on a Plant-Based Diet 00:32 Importance of Calcium for Bone Health 01:22 Calcium Intake and Blood Calcium Levels 03:21 Challenges of Getting Calcium on a Plant-Based Diet 04:21 Sources of Calcium on a Plant-Based Diet: Calcium-Fortified Milks 05:22 Sources of Calcium on a Plant-Based Diet: Calcium-Set Tofu 06:44 Sources of Calcium on a Plant-Based Diet: Other Fortified Products 08:35 Sources of Calcium on a Plant-Based Diet: Dark Green Veggies, Nuts, and Seeds 10:13 Considerations for Calcium Supplementation 11:40 Timing and Considerations for Calcium Supplementation 15:37 Other Dietary Considerations for Bone Health: Vitamin D and Vitamin K 18:17 Summary and Wrap-Up Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	03 Jun 2024	E17 - Leucine On A Vegan Diet	00:20:30
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
	08 Sep 2024	E30 - Nutrition For Muscle Building (on a plant based/vegan diet)	00:33:41
In this episode, Caitlin and Leah discuss optimizing nutrition for muscle building. They emphasize the importance of being in a caloric surplus, but not excessively so, and tracking body weight to adjust calorie intake. They also discuss the ideal macronutrient ratios, with a focus on protein and fat intake. The hosts stress the importance of sleep and recovery for muscle building, as well as the need for progressive overload in training. They also touch on the role of supplements, including creatine, protein powder, caffeine, vitamin D, and omega-3. Chapters 00:00 Introduction 05:34 The Importance of Caloric Surplus and Macronutrient Ratios 16:03 Sleep and Recovery for Muscle Building 19:09 Progressive Overload and Training Intensity 25:32 Training Hard for Muscle Growth 30:55 Cardio and Supplements for Muscle Building 34:39 The Slow and Steady Process of Muscle Building Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plantforgedphysique plantstrongco.com plantforgedphysique.com
	25 Mar 2024	E8 - How To Time Nutrition Around Training	00:22:46
Summary In this episode, Leah & Caitlin discuss nutrition around training, including pre and post-workout nutrition, as well as nutrition during training. They emphasize the importance of fueling the body properly to optimize performance and recovery. The hosts provide guidelines for pre-training nutrition, including the consumption of carbohydrates and protein. They also discuss the benefits of intra-training nutrition, particularly for endurance athletes. Finally, they highlight the importance of post-training nutrition for refueling, repairing muscles, and rehydrating. Takeaways Pre-training nutrition should include a high carbohydrate meal/snack before the session, with a focus on low to moderate fat and fiber content. Intra-training nutrition can be beneficial for longer sessions or high-intensity activities, with options such as sports drinks, lollies, gels, or dried fruits. Post-training nutrition should focus on refueling glycogen stores, repairing muscles, and rehydrating the body. Individual needs and preferences play a significant role in nutrition around training, so experimentation and listening to the body are key. Chapters 00:00 Introduction to Nutrition around Training 00:40 Pre-Training Nutrition 03:30 Pre-Training Primer 06:23 Pre-Training Nutrition for Morning Sessions 09:23 Intra-Training Nutrition 12:43 Intra-Training Nutrition for Bodybuilders 16:49 Intra-Training Nutrition for Endurance Athletes 17:29 Post-Training Nutrition 23:33 Summary and Takeaways Instagram: @plantstrong_dietitian @plantforgedphysique https://www.plantstrongco.com/
	19 Feb 2024	E3 - Are Mock Meats Healthy?	00:16:27
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/
	29 Apr 2024	E13 - Veganism & Perfectionism	00:29:19
Summary In this episode, Leah and Caitlin discuss the intersection of veganism and perfectionism. Leah shares her personal journey from being an insufferable vegan to adopting a more nuanced approach. They emphasize the importance of supporting individuals along the plant-based spectrum and recognizing that everyone's capacity to adhere to a strict vegan lifestyle may vary. The hosts highlight the need for a flexible and sustainable approach to veganism that focuses on harm reduction rather than rigid adherence to a set of rules. They conclude by encouraging listeners to be true to themselves and their values. Chapters 00:00 Introduction and Background 03:06 The Perfectionism of Veganism 10:09 The Spectrum of Plant-Based Diets 15:17 Navigating Ethics and Clinical Practice 25:26 The Importance of a Nuanced Approach 28:01 Personal Choice and Individual Values 29:23 Conclusion Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	05 Feb 2024	E1 - Get To Know Us	00:28:46
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/
	20 Dec 2024	E43 - Vegan Strongman & Ph.D Researcher Dr. Bradie S. Crandall (Vegan Hercules)	00:32:04
In this episode of the PlantstrongCo Podcast, Leah & Caitllin chat with Ph.D. Chemical & Biomolecular Engineering & @plantbuilt Strongman Captain, Dr. Bradie S. Crandall They discuss his achievements in powerlifting & strongman as a plant based athlete & his fascinating research around producing protein from CO2! You can find Bradie over on Instagram - https://www.instagram.com/veganhercules/
	03 Mar 2025	E49 - What To Do If You Overeat In A Calorie Deficit	00:07:15
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	08 Jul 2024	E21 - 6 Most Common Mistakes in Plant Based & Vegan Athletes	00:26:33
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
	17 Sep 2024	E31 - Embracing The Soy Boy Label & Fighting Stigma With Elite Vegan Powerlifter, Ryan Stills	00:48:45
Ryan Stills, a vegan powerlifter and five-time IPF masters world champion, shares his journey to veganism and how it has impacted his performance in powerlifting. He discusses the challenges he faced when first going vegan and the misconceptions surrounding plant-based diets in the powerlifting community. Ryan also talks about his upcoming goals and the importance of pushing boundaries and challenging the status quo. Ryan discusses the misconceptions and stereotypes surrounding veganism in the powerlifting community. He addresses the idea that veganism is emasculating and explains that it is possible to maintain strength and performance on a plant-based diet. Stills emphasizes the importance of having a plan and being prepared when it comes to nutrition, especially for vegan powerlifters. He also highlights the shift in powerlifting culture towards a focus on health and longevity. Chapters 00:00 Introduction to Ryan Stills 03:09 Experimenting with Different Diets 06:01 Finding the Right Nutrition and Supplementation 08:17 Balancing Macronutrients as a Vegan Powerlifter 10:24 Nutrition Strategies for Competition 13:37 Challenges of Traveling and Weight Cutting 16:38 Competing in a Lower Weight Class 19:59 Reactions from the Powerlifting Community 23:19 The Rise of Veganism in Powerlifting 34:48 The Importance of Preparation for Vegan Powerlifters 45:27 Shifting Powerlifting Culture: Health and Longevity Find Ryan On Instagram at @ryanstills_powerlifter & @plantbuilt
	12 Feb 2024	E2 - Plant Based Protein 101	00:27:44
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/
	01 Jul 2024	E20- Tests You Should Get If You Are Vegan / Plant-based	00:17:45
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
	27 May 2024	E16 - Is Processed Food Bad? What You Should Be Thinking About	00:17:50
Summary This episode discusses processed foods and the misconceptions surrounding them. The hosts explain that processed foods encompass a wide range of foods that have undergone some level of processing, including heating, canning, drying, and chemical processing. They emphasize that not all processed foods are the same and that there is a spectrum of processing, with some foods being more nutrient-dense and health-promoting than others. Leah & Caitlin discuss the pros and cons of processing and highlight the importance of individual assessment and a balanced approach to including processed foods in a healthy diet. Chapters 00:00 Introduction and Definition of Processed Foods 02:19 Understanding the Spectrum of Processed Foods 04:17 Cons of Processing 07:02 Pros of Processing 09:19 Assessing Health-Promoting Processed Foods 15:20 Balancing Processed Foods in a Healthy Diet Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	20 May 2024	E15 - Creatine & Plant Based Athletes	00:26:21
Summary In this episode, the hosts discuss the supplement creatine monohydrate in the context of a plant-based diet. They address the confusion and misinformation surrounding its usage, safety, and efficacy. They highlight the benefits of creatine supplementation, including increased power, strength, sprint performance, recovery times, muscle mass, and hydration status. The hosts also provide guidance on how to take creatine, debunk myths and misconceptions, and emphasize the safety of creatine monohydrate. Overall, they recommend creatine supplementation for athletes and gym-goers, especially those on a plant-based diet. Chapters 00:00 Introduction to Creatine Monohydrate 02:57 Benefits and Usage of Creatine 07:41 Creatine Supplementation for Performance Optimization 10:02 Maximizing Muscle Creatine Stores 16:00 Creatine and Plant-Based Athletes 25:02 The Safety of Creatine Monohydrate Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	19 Mar 2025	E52 - Do You Need BCAAs On A Plant Based/Vegan Diet?	00:11:14
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	14 Aug 2024	E26 - Maximizing Performance Through Plant Foods With Crossfit Games Athlete, James Newbury	00:27:25
James Newbury, a plant-based Crossfit athlete, shares his journey and experiences in the world of fitness and nutrition. He discusses how he initially became interested in plant-based nutrition and the misconceptions he faced. James emphasizes the importance of diversity in plant foods and the benefits he has experienced, including improved performance and overall well-being. He also highlights the significance of planning and preparation when it comes to maintaining a plant-based diet while traveling. James provides advice for athletes considering a plant-based diet, encouraging them to start with small changes and focus on the benefits of incorporating more plants into their nutrition. Chapters 00:00 Introduction and James Newbury's Impressive Career 02:22 The Beginning of James' Plant-Based Journey 06:43 Challenges and Mistakes in the Early Days of Going Plant-Based 10:16 Working with a Sports Dietitian and the Impact on Performance 19:26 Recommended Supplements for Plant-Based Athletes 22:17 Advice for Athletes Considering a Plant-Based Diet
	21 Aug 2024	E27 - Top 10 Tips For Plant Based & Vegan Athletes	00:14:34
In this episode, Leah and Caitlin discuss 10 nutrition tips for plant-based athletes. They cover topics such as protein intake, legumes as a protein source, the importance of including soy foods, taking a B12 supplement, checking iron, B12, and vitamin D levels, taking an algae-based omega-3 supplement, the benefits of creatine for plant-based athletes, ensuring adequate calorie intake, focusing on iron and zinc intake, and finding a protein powder you enjoy. They provide recommendations and resources for each tip. Chapters 00:00 Introduction 03:13 Including Soy Foods 05:36 Monitoring Micronutrient Levels 07:58 The Benefits of Creatine 10:47 The Importance of Iron and Zinc 12:57 Finding a Protein Powder Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	28 Aug 2024	E28 - Vegan Bodybuilding with Leah Marie, Figure Pro	00:46:05
Leah Marie, a natural vegan figure pro bodybuilder and president of the World Natural Bodybuilding Federation in Australia, shares her journey to adopting a plant-based lifestyle and her experience in the world of bodybuilding. They also discuss the intersection of veganism and bodybuilding, highlighting the benefits and challenges of being a vegan athlete. Leah shares her journey from activism to focusing on personal impact through health and fitness. Chapters 00:00 Leah Marie's Journey to Veganism 11:13 Overcoming Injuries and Fear: Leah Marie's Path to Bodybuilding 12:24 The Importance of Variety in a Plant-Based Diet 13:58 Coaching and Guidance for New Vegans and Vegan Bodybuilders 21:22 Leah Marie's Road to Recovery and Future Plans 24:16 Overcoming Pain and Misalignment 26:35 The Challenges of Being a Vegan Athlete 29:36 Finding Balance: Tracking Macros vs. Intuitive Eating 38:56 Veganism as Activism: Living by Example Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	19 Feb 2025	E48 - Strength Training & The Menstrual Cycle (with Brooke from Lady Luck Lifting)	00:21:55
Find us on Instagram! Leah @plantstrong_dietitian Brooke @ladylucklifting https://www.ladylucklifting.com.au/ www.plantstrongco.com
	01 Apr 2024	E9 - Is Soy Healthy? A Complete Rundown On Soy Research	00:35:19
Summary In this episode, Leah and Caitlin discuss the myths and misconceptions surrounding soy consumption. They advocate for soy as a great source of protein for plant-based athletes and debunk the belief that soy has feminizing effects in men. They explore the positive effects of soy on cancer risk, menopause symptoms, and bone health. They also address considerations for thyroid function and fertility when consuming soy. Overall, the research supports the safety and benefits of moderate soy intake for both men and women. Chapters 00:00 Introduction 01:02 Advocacy for Soy Consumption 04:42 Mechanistic Understanding of Soy 05:41 Phytoestrogens and Estrogen 06:11 Effects of Phytoestrogens on Different Tissues 07:19 Positive Effects of Soy on Cancer Risk 08:20 Importance of Outcomes over Mechanisms 08:59 Feminizing Effects in Men 09:46 Case Study and Anecdotal Evidence 10:43 Soy and Breast Cancer 12:07 Soy and Menopause 13:26 Soy and Bone Health 14:14 Considerations for Thyroid Function 15:04 Positive Effects of Soy on Fertility 28:17 Effects of Soy on Fertility 35:31 Summary and Conclusion All relevant research mentioned is linked within this blog post - https://www.idealnutrition.com.au/soy/ Instagram: @plantstrong_dietitian @plantforgedphysique https://www.plantstrongco.com/
	24 Mar 2025	E53 - Plant Based Muscle Building: Exactly What We Would Do In Under 10 Minutes	00:07:34
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	27 Nov 2024	E41 - Do We Recommend Cheat Meals?	00:16:33
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
	13 Mar 2025	E51 - Protein Combining: Do You Need To On A Plant-Based Diet?	00:09:48
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	14 Oct 2024	E35 - Calorie Deficits: How Big Should Your Deficit Be?	00:20:49
In this episode, Caitlin and Leah discuss how to manage a fat loss phase, specifically in regards to the size of calorie deficits and rate of weight loss. Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged plantstrongco.com plantforgedphysique.com
	05 Aug 2024	E25 - Plant Based Nutrition Daily Checklist (in just 10 minutes!)	00:10:17
In this episode, Leah and Caitlin provide a quick vegan diet checklist to ensure that you are meeting your overall micronutrient needs. They discuss the importance of consuming fruits and vegetables, getting enough protein, incorporating calcium-rich foods, ensuring iodine intake, including nuts and seeds, supplementing with Omega-3, and taking B12 supplements. Following these guidelines can help maintain good nutrition on a plant-based diet. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	20 Jun 2024	E19 - What Supplements Should You Take On A Vegan Diet?	00:23:05
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
	04 Mar 2024	E5 - Bloating On A Plant Based (Vegan) Diet	00:22:33
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/
	23 Apr 2024	E12 - Bodybuilding Risk Management For Women, Gut Issues & HA	00:40:01
Summary In this episode, Leah and Caitlin discuss the impact of low energy availability in sports, specifically in bodybuilding. They share personal experiences with hypothalamic amenorrhea and explore strategies for risk reduction in bodybuilders. The conversation also touches on the difference between recovery dieting and reverse dieting, as well as the reluctance to gain weight in the bodybuilding community. They emphasize the importance of focusing on performance and lifestyle gains during the off-season and discuss the challenges of navigating hormonal contraception and maintaining health. In this episode, Caitlin Arnold and Leah discuss various aspects of bodybuilding, including the impact of contraceptives on muscle building, tracking hormonal health post-show, managing gut issues during and after prep, the importance of regaining body fat post-show, and the role of a coach in bodybuilding. They emphasize the need for individualized approaches and the importance of working with a knowledgeable coach or dietitian. Chapters 00:00 Introduction and Audio Balancing 00:49 Part 2: Exploring the Impact of Low Energy Availability in Sports 07:17 Risk Reduction Strategies for Bodybuilders 09:27 Recovery Diet vs Reverse Dieting 12:42 Reluctance to Gain Weight in the Bodybuilding Community 14:28 Navigating Weight Gain with Clients 22:01 Navigating Hormonal Contraception and Health 22:14 Impact of Contraceptives on Bodybuilding 23:24 Tracking Hormonal Health Post-Show 26:13 Managing Gut Issues During and After Prep 37:02 Importance of Regaining Body Fat Post-Show 40:05 The Role of a Coach in Bodybuilding 41:03 Closing Remarks and Bookings Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
	22 Sep 2024	E32 - Thoughts On Vegan Collagen Supplements	00:14:06
In this episode, Leah and Caitlin discuss collagen supplementation in the context of a vegan diet. They explore the effectiveness of collagen supplementation for soft tissue injury management and the limited research available on its other potential benefits. They also touch on the challenges of studying collagen's impact on injury recovery in humans. While there is no vegan collagen option available, they discuss alternatives that may support collagen synthesis. They recommend a specific vegan collagen product and provide guidelines for its usage. Chapters 00:00 Introduction and Olympics Recap 02:09 Effectiveness of Collagen Supplementation 05:31 Study on Collagen Synthesis and Effectiveness 07:56 Recommendation and Use in Practice 11:08 Alternatives to Collagen for Supporting Collagen Synthesis 13:38 Recommendation: BSC Vegan Collagen Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plantforgedphysique plantstrongco.com plantforgedphysique.com
	05 Feb 2025	E47 - Optimising Your Training For Different Goals w/ Coach Brooke	00:30:25
Find us on Instagram! Leah @plantstrong_dietitian Brooke @ladylucklifting https://www.ladylucklifting.com.au/ www.plantstrongco.com
	26 Feb 2024	E4 - Do We Recommend A Whole Food Plant Based Diet (WFPB)?	00:30:50
Summary In 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/
	19 Jan 2025	E46 - Nutrition For Constipation	00:15:35
Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
	17 Nov 2024	E40 - B12 On A Plant Based & Vegan Diet	00:17:16
In this episode, Caitlin and Leah go through everything B12 on a plant based diet including dietary sources, supplementation, deficiency & more! Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
	11 Jun 2024	E18 - Q&A (sweeteners & IBS, low calorie snacks, being consistent & more)	00:29:09
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
	15 Nov 2024	E39 - How To Improve Your Gut Health (Evidence Based Advice!)	00:25:44
In this episode, Caitlin and Leah discuss their top, evidence based tips for improving your gut health! Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
	17 Mar 2024	E7 - Iron On A Plant Based Diet (+ How To Fix Deficiency)	00:32:27
Summary In this episode, Leah and Caitlin discuss the importance of iron on a plant-based diet, including the types of iron and recommended daily intake. They explore the sources of iron in plant-based foods and the factors that affect iron absorption. The hosts also provide insights into treating iron deficiency, including high-dose iron supplements, iron infusions, and dietary strategies. Takeaways Iron is an essential nutrient that plays a vital role in the human body, and individuals following a vegan or vegetarian diet may be at a higher risk of iron deficiency. Heme iron, found in animal products, is more bioavailable than non-heme iron, which is predominantly found in plant-based foods. Plant-based sources of iron include legumes, leafy greens, whole grains, nuts and seeds, dried fruits, soy foods, and fortified foods. Factors that can enhance iron absorption include consuming vitamin C-rich foods with iron-rich foods, while inhibitors include phytic acid, polyphenols, and certain minerals. Treating iron deficiency may involve high-dose iron supplements, iron infusions, or dietary strategies to optimize iron absorption. Chapters 00:00 Introduction and Importance of Iron on a Plant-Based Diet 02:00 Types of Iron and Recommended Daily Intake 04:15 Sources of Iron on a Plant-Based Diet 15:20 Factors Affecting Iron Absorption 23:02 Treating Iron Deficiency 35:24 Conclusion Instagram: @plantstrong_dietitian @plantforgedphysique https://www.plantstrongco.com/ Guide to iron on a plant-based diet (with product recommendations): https://www.idealnutrition.com.au/iron_plant_based/

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