Vegetarian Health and Longevity (James LeBaigue)

In this episode, I explore the critical role of protein in maintaining health and vitality throughout the aging process. With a focus on evidence-based information and practical advice, the episode breaks down the science behind protein's functions in the body, such as muscle maintenance, immune response, and hormone production. I address how aging affects protein synthesis and the body's increased need for protein to maintain muscle mass and overall health, including strategies to prevent sarcopenia, age-related muscle loss.

Special attention is given to the unique challenges vegetarians face in meeting their protein requirements, debunking myths about protein sources and providing innovative meal ideas to ensure adequate intake. The episode also covers common obstacles for aging vegetarians, like decreased appetite and altered taste preferences, offering solutions to overcome these challenges.

Beyond muscle mass, we connect protein intake with other aspects of health, such as bone density, metabolic health, and longevity, emphasizing the importance of a balanced diet.

Link to the podcast episode below, with a transcript available for a reader friendly option:
https://hurrythefoodup.com/how-protein-needs-change/

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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 titled, we take a journey to demystify carbohydrates and their pivotal role in supporting exercise and overall health. Shedding light on the complexities surrounding carbs, we tackle the widespread myths and provide a clear, evidence-based perspective on how carbohydrates function as a primary energy source for the body.

The episode begins with an exploration of the science behind carbohydrates and energy production, explaining how the body processes carbs into glucose and glycogen for immediate and future energy needs. We delve into the significance of carbohydrates during high-intensity exercise, where they become crucial for peak performance due to their efficiency as an energy source.

We also differentiate between simple and complex carbohydrates, discussing their impacts on energy levels and exercise performance. I give practical advice on the optimal timing and quality of carbohydrate intake to maximise energy and recovery, tailored for both immediate and sustained energy needs.

I highlight the best sources of both simple and complex carbohydrates within a vegetarian diet for vegetarian athletes, as well as give tips for meal planning and preparation.

I tackle some common myths about carbohydrates, such as the misconception that carbs inherently lead to weight gain, and the suitability of low-carb diets for athletes. By debunking these myths, the episode aims to foster a healthier relationship with food and a better understanding of nutrition.

Link to the podcast episode below, with a transcript available for a reader friendly option:
https://hurrythefoodup.com/carbs-in-exercise/

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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!

I take a look at the pivotal role of resistance training in enhancing health and extending life.  This episode challenges common misconceptions and highlights the importance of strength training for individuals of all ages, emphasizing its role beyond just muscle building to include benefits for overall health and wellness.

We begin by defining resistance training in its broadest sense, covering activities ranging from yoga to heavy lifting, and emphasizing its applicability to various lifestyles, including those of vegetarians. The conversation then moves to the concrete health benefits associated with resistance training.

First, we examine its effectiveness in combating sarcopenia, the natural decline in muscle mass with age. I go through some research to discuss how resistance training can safely improve strength, muscle performance, and lean body mass in older adults. This segment also touches on how increasing muscle mass can enhance metabolic rate, aiding in weight management and reducing the risk of obesity-related diseases.

Next, we talk about whether resistance training impacts bone health, including its effect on bone density and the risk of osteoporosis. We also explore the mental health benefits and the link between regular strength training with reductions in symptoms of anxiety, depression, and an improvement in cognitive function.

Finally, I discuss how resistance training can benefit heart health by lowering blood pressure, improving blood circulation, and impacting cholesterol levels positively. 

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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, we discuss a key but often neglected component of our diet: fibre.

Despite its proven benefits for health and longevity, many of us fall short of the daily recommended intake. Through research-backed insights and practical advice, I aim to demystify fibre's role in our diet, addressing common challenges and misconceptions that prevent people from reaching their fibre goals.

We kick off the discussion with a real-life scenario highlighting a common issue: a significant gap in fibre intake despite an otherwise healthy lifestyle. This story sets the stage for exploring the multifaceted benefits of fibre, from reducing disease risks to aiding in weight management, and underscores the necessity of this nutrient for overall well-being.

Fibre's contribution to health is vast, impacting everything from heart disease risk to blood sugar levels and digestive health. The episode breaks down the science into two main types of fibre, soluble and insoluble, each with unique benefits for our body's functioning. Yet, despite its importance, the average intake remains alarmingly low, with most people consuming just about half of the recommended amount.

Addressing this gap, I offer straightforward strategies for incorporating more fibre into your diet, emphasizing the transition to whole grains and the significance of fruits and vegetables. We also tackle the common issue of digestive discomfort associated with increased fibre intake, providing tips for gradually adapting your diet to minimize potential side effects.

Lastly, I delve into fibre's role in weight management, illustrating how high-fibre foods can enhance satiety and reduce overall calorie intake.

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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!

Struggling to keep up with your exercise routine?

This is an issue I hear so frequently and it's usually caused by the same root problem...  This episode addresses this common challenge head-on. I explore the real reasons behind the difficulty of maintaining a consistent exercise regimen and reveal one significant change that can make all the difference.

Hear the story of someone who went from zero to hero in their fitness journey, only to hit a wall of burnout. This story explains why enthusiasm for exercise often wanes and will show you how to prevent this from happening.

Instead of pushing through with sheer willpower or adhering rigidly to the most demanding workouts, I suggest a different approach. Join me as we discuss how to balance different types of exercise, manage intensity, and keep the joy in your fitness journey. I also offer practical advice for those days when motivation is low, ensuring you have strategies to maintain your routine without burning out.

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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, I dive into the controversial world of junk food, challenging the common perception that it's inherently bad. Despite its reputation for leading to obesity and health issues, there's much more to the story. 

We'll explore how context and overall dietary habits matter more than simply labelling foods as "good" or "bad." From real-life examples of significant weight loss on unconventional diets to a deeper understanding of our relationship with food, this episode offers a fresh perspective on how we perceive and consume junk food. 

Listen to discover why a little indulgence might not be as detrimental as you think and learn practical strategies for incorporating all types of food into a balanced lifestyle.

Whether you're struggling with dieting or just curious about food science, this episode will equip you with insights to rethink how you eat. Join me as we debunk myths and establish a healthier, guilt-free approach to enjoying food.

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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, I unpack the world of weight loss diets, combining robust scientific evidence with real-world experiences to guide you towards the most effective and enjoyable way to lose weight.

We'll dive into the pros and cons of popular diets like Keto, Mediterranean, and intermittent fasting, and discuss common diet myths. Discover the pivotal roles that protein and fibre play in feeling satiated and how psychological factors influence our eating habits. 

This episode is a must-listen for anyone looking to understand not just how to lose weight, but how to maintain a healthy lifestyle without succumbing to the attraction of quick fixes. Join me as we cut through the noise to find clarity and practical insights in the science of weight loss.

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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, I discuss the art of goal setting, particularly focusing on goals that enhance our longevity like improving diet, increasing exercise, or giving up smoking. I explore the psychological aspects of setting realistic short-term and long-term goals, and how they align to make meaningful changes in our lives. 

Drawing from personal experiences and client interactions, I delve into common pitfalls and practical strategies for overcoming them, highlighting the role of structured goal-setting systems like SMART and OKRs. 

I also introduce the concept of 'stretch goals', pushing the boundaries of what we think is possible, while maintaining an emphasis on sustainable, healthy practices.

We'll also tackle the biggest challenges that might be holding you back and how to navigate them effectively.

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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 people love the idea of going vegetarian. But is it really as simple as just cutting out meat? 

The reality is often far more difficult. In today’s episode I sit down with Dave Bell, one of the co-founders of Hurry The Food Up, and talk to him about his journey into vegetarianism, practical tips for beginners transitioning to a vegetarian diet, as well as some of the misconceptions surrounding the health benefits of it.

He’s got some incredibly insightful perspectives on vegetarianism, as well as practical experience having lost weight and gained muscle after cutting out meat. 

He also tried to go vegetarian once in his younger years which didn't go well, and he's got some helpful advice on avoiding some of the pitfalls when trying the vegetarian 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!

Your diet and the food that you eat is incredibly important when it comes to weight loss, and without being in the right calorie deficit you won't lose weight.

But numbers and calorie deficits aren't the only thing that are important. Weight loss should be seen as a journey, with twists and turns, bumps and bruises. It's very rare that weight loss goes 100% to plan.

Underestimating factors like realistic timeframes, missing non-weight successes and failing to prepare for stress periods can completely derail your attempts at weight loss.

In this episode, I walk you through 10 mindset tips which have the potentially to transform your weight loss journey and your life. 

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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!

There are lots of methods and diets that people claim as the best for weight loss.

Most of it, unfortunately, is not true and doesn't have a good scientific basis. However, there is one nutrient which is incredibly helpful for weight loss and has a huge evidence base to support it.

If you're trying to lose weight then this nutrient is absolutely vital, and it could be the critical factor in you doing it successfully.

That nutrient is protein, and this this episode I talk you through the science behind protein, why it works for you and link it to practical tips for you to include more protein in your diet. 

There is evidence to support protein's impact on hunger signalling, as well as preserve more muscle mass which can increase your resting calorie expenditure. Not only that, but it's also been shown to reduce the risk of weight regain after hitting your goal.

Studies that I mention:

https://pubmed.ncbi.nlm.nih.gov/14710168/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9208033/
https://pubmed.ncbi.nlm.nih.gov/15788122/
https://pubmed.ncbi.nlm.nih.gov/18175733/
https://pubmed.ncbi.nlm.nih.gov/19158228/

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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!

Protein shakes - good or bad?

The protein supplement industry is huge, and it's only expected to grow further. Protein shakes are a core part of that industry and so many people use them!

But are they actually worth using? Could they be causing more harm than good? In this episode, I demystify protein shakes and the nutritional information surrounding them.

I'll go through the potential benefits of using protein shakes, as well as the potential negatives - because there definitely are some! 

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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!

Frustrating, upsetting and overwhelming. Some of the words I would use to describe a weight loss plateau. They can completely derail your weight loss efforts and seem to appear out of nowhere.

So why do weight loss plateaus happen, and how can you break through them? In this episode I'll dive into some of the most common causes of weight loss plateaus, including ones that I've personally seen with clients that I've worked with.

By the end of the episode you'll have learnt how can analyse your own diet and lifestyle to understand what's causing your weight loss to plateau, and by knowing this, how you can take steps to break through it.

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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!

Are any diets out there best for weight loss? Are there risks with diets such as the Ketogenic Diet or others that enable you to lose weight rapidly? And how can someone navigate their weight loss journey when social media is rife with these promises of fast weight loss?

In this episode, I speak with Registered Dietitian Holly Soto, who specialises in helping women to lose weight as well as having an interest in gut health and sports nutrition. Having been through a weight loss transformation herself, Holly is able to combine her personal and academic experience to provide expert advice to women who want to lose weight.

We talk about the risks of fad dieting, how to sustainably lose weight, motivation and other key strategies to help lose weight for good. You'll find this episode packed with expert insight into a challenging topic and learn how to approach weight loss from a healthy, sustainable perspective.

You can find more out about Holly by visiting:

https://renewalfitcoach.com/

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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!

A new study in February 2024 caused a bit of controversy online because the results suggested that plant protein might be better than animal or dairy protein in helping someone to grow older in better health.

As with most things, the results weren't quite as simple and clearcut as this. In this podcast episode, I give you the real truth behind this study, whether its results are something that you can believe and what you need to be aware of before you start telling your best friend over coffee to start eating more plants.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10884611/

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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!

Sometimes, despite best efforts, weight loss attempts and diets can go wrong. You can be doing fantastically... And then - BAM! Life throws a curve ball.

It can feel so frustrating, demotivating and unfair, and it can be difficult to manage. If you're unlucky, it can spell the start of a spiral into following old dietary habits which got you to where you didn't ever think you would be.

In this episode, I talk through the ways that I help 1:1 clients manage their diets and  how they can bring things back if things don't work out quite as they planned. 

And once they have got things back under control, how do they keep it there and prevent it from happening again in the future?

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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!

Amy Roskelley has an incredibly inspiring story, and in this episode she shares it with me. She was overweight in her younger years but decided to finally change this in her 40s - and become a bikini competitor!

In our conversation we talk through the struggles she faced, how she used calorie counting to lose weight successfully, how she manages motivation and how strength training made a genuine difference to her life.

It was amazing to hear her story and how she changed her life and there are so many pearls of wisdom in this episode - I hope you enjoy it as much as I did.

Visit Amy's website here (there's so much good stuff on it!):
https://healthbeet.org/

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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!

There's a new diet which has become popular across the globe: the 30-30-30 diet.

There are loads of positive weight loss stories as well as suggested health benefits... But what does the science say? 

Is the 30-30-30 diet actually healthy? Should it be used by anyone, especially vegetarians - or is it another fad diet that you should ignore?

In this episode I go through some of the science behind the 30-30-30 diet and whether it's something that you should follow.

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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!

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/

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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!

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.

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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!

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/

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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!

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/

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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!

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.

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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!

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.

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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!

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!

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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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

Is it possible to build muscle while losing weight, specifically fat?

Most people want it and try to achieve it, but how realistic is it?

In this episode, I dive into this and shed some light on it. The truth might not be what you expect!

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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!

If you want to live longer in better health, there are certain things that you should do to maximise this likelihood. While there are plenty of so called "hacks" out there, there are some which are evidence based and truly make a difference.

In this episode, we go over one of those science-backed practices that will help you age feeling stronger, have more energy and better able to enjoy your life.

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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!

I love reading research that challenges my beliefs. 

I recently read some that changed the way I think about eating protein in the morning, and I realised that is something that so many people might struggle with — especially vegetarians.

In this episode, I go through the nuances of how much protein you should consume and breakfast and, if you're not eating much, whether this has repercussions on muscle strength and muscle mass.

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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!

Ever wondered whether low or high carb diets are best for building muscle strength and size?

New evidence suggests that one of these might be superior, and this episode I dive into it.

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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!