Deficient Vegans

Pigs can solve mirror puzzles, hold grudges, and comfort a friend who's having a bad day. So why do we call them dumb?Last week we covered what factory farming does to the water and the air. This week we cover what it does to the pig. In this episode:• Where "dirty, dumb, eats anything" came from and why every one of those is something we did to them, not something they are• Seven of eight pigs found food they could only see in a mirror, in an average of 23 seconds• A pig can live 10-15 years, sometimes 20. On a factory farm it lives about six months• A 280-pound pig gets roughly eight square feetNew News• Faunalytics surveyed 801 Indian Gen Z adults on plant-based eating• Researchers at Empa Switzerland built a virtual mouse to reduce and eventually replace animal testing • An Argentine court recognized two goldfish from a sushi-restaurant display as sentient beings with rights Sources• EFSA Panel on Animal Health and Welfare, "Welfare of pigs on farm," 2022 • Broom, Sena & Moynihan, "Pigs learn what a mirror image represents and use it to obtain information," Animal Behaviour, 2009 • Marino & Colvin, "Thinking Pigs: A Comparative Review of Cognition, Emotion, and Personality in Sus domesticus," 2015• Knauer et al., "A descriptive survey of lesions from cull sows harvested at two Midwestern U.S. facilities" Iowa State University, 2007• Jonathan Safran Foer, "Eating Animals"Chapters0:00 News and Pig Perspective8:55 Virtual Mice Breakthrough10:14 Goldfish Get Rights11:33 Pigs Behind Factory Walls14:40 Pig Intelligence Revealed22:51 Why Pigs Seem Greedy25:32 Pig Emotions and Personality29:26 What Pigs Need Most33:01 Factory Farm Suffering35:41 Crates, Floors, and Crowding42:15 Air and Disease Risks47:25 Lameness and Mortality50:12 Mother Pigs and Piglets54:46 Wrapping Up and ResourcesRelated from us• The free Vegan Protein Guide: 110 pages, 40 high-protein recipes, meal plans and a grocery listHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Why are pig factory farm waste lagoons bright pink and why should you care even if you're not vegan?We get into how America stores millions of gallons of untreated pig waste in open-air lagoons, and the fallout for neighbors, rivers, and the workers nearby. In this episode:• Why the lagoons turn bright pink and why the waste is not treated like human sewage• The toll on nearby communities: asthma, odor plumes, contaminated wells, and "blue baby syndrome"• A 25-million-gallon spill that dwarfed Exxon Valdez, plus the invisible H2S gas that can kill farm workers in secondsNew News• Misfits Protein Bars add a new non-vegan line (now whey & bovine collagen), plus fully-vegan bars to switch to• A biorefinery study says leaf protein from red clover and alfalfa could meet global protein needs in under two years • Food-tech Savor lands $32M for carbon-captured fats that replace butter and palm oilBite-Sized Coaching• Coaching Q&A (from a Reddit AMA): how to hit your protein without cooking all the time or living on peanut butter: silken-tofu smoothies, TVP in oats, dry-roasted edamame, and easy swapsSilken-tofu smoothieRed lentil pasta with silken-tofu sauceEdamame "crispy treats"Chapters0:00 Intro & what's in this episode0:06 Misfits Betrayal Sparks Debate2:24 Vegan Protein Bar Alternatives10:39 Carbon Fat and Biorefineries12:31 Pink Pools of Pig Waste23:27 Health Impacts on Nearby Communities26:17 Water Pollution and Fish Kills33:58 Manure Gas Worker Dangers46:41 Safety Rules for Factory Farms49:21 Easy High-Protein Vegan Meals52:21 Community Updates and Book ClubHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Episode 57 revisits why honey is not vegan and replays a previous discussion. We also discuss some new news and have a bite-sized coaching segment about working out with minimal equipment.New News75% of British shoppers think farmed chickens aren't cagedBeyond Mycelium steak store launchPlant-based milk vs dairy milk growthGood Food Institute reportChapters0:06 Podcast News and Honey Teaser0:40 UK Farmed Chicken Misconceptions2:51 Beyond Meat Steak Debut4:26 Plant Milks Gain Ground18:52 Honey Isn’t Vegan27:17 Beekeeping Exploits Bees31:05 Honey Hurts Native Pollinators35:00 Honey Alternatives and Bee Help37:20 Home Workouts With Minimal Gear44:10 Book Club and FarewellHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

The episode covers the difficulties and benefits of finding a vegan community. Whether it's online or in-person, a community is helpful to answer questions, provide guidance, and help you feel supported.New NewsProVeg reportTofu salesLeaps by Bayer studyReferences from EpisodeFaunalytics 2014 study of current and former vegetarians and vegansFaunalytics 2023 study on bringing back former vegetarians and vegansFaunalytics 2015 Qualitativate FindingsChapters0:02 Opening News and Community3:12 Tofu Sales Are Rising4:31 Cultivated Meat and Public Views8:24 Why Vegan Life Feels Lonely21:32 Former Vegans and Community Gaps31:20 What Brings People Back36:05 Community Means Different ThingsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we are talking about something that is often unappreciated, which is gym and lifting safety. We also discuss why honey isn't vegan.New NewsNetherlands reduces their national meat recommendations by 40%Morningstar Farms voluntarily recalled two products due to possible plastic pieces in the foodThe U.S. cattle herd is at a 75-year lowChapters0:02 Podcast Intro and News4:22 Gym Safety Basics8:01 Pain or Progress14:31 Fixing Form Mistakes21:38 Warm Up Smart25:10 Solo Lifting Risks30:27 Bench and Squat Safety35:55 Kids, Pets, and Gear44:03 Gym Safety Basics49:07 Clean Gear Matters51:55 Spotting Etiquette54:01 Rest and Recovery57:06 Equipment and Emergencies59:47 Honey Isn’t Vegan1:15:54 Vegan Honey Alternatives1:18:06 Muscle Confusion Myth1:22:07 Mean Comments Roundup1:25:09 Book Club UpdatesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we talk about mono-cropping, and why the Internet thinks that all the negative consequences of it are because of vegans. We also dive into cold plunging and have a new bite sized coaching segment.Referenced in EpisodeNew News:Sweet potato milk / Rootsii & App State announcementPCRM carnivore/masculinity pollUniversity of Exeter meat studySources:Land UseGlobal Land for AgricultureCold plunges and muscle growthChapters0:08 New News and Nonsense4:09 Carnivore Masculinity Myths5:46 When Kids Question Meat9:12 Defining Monocropping10:39 Vegans and Monocrop Blame14:50 Monocrop Problems Explored19:43 Why Vegans Get Blamed21:36 Corn, Soy, and Land Use32:27 Vegan World Land Use35:47 Smarter Farming Methods40:08 Vertical Farms at Home45:15 Cold Plunge Claims49:12 Women and Cold Exposure54:51 Ab Training Tips58:02 Meanest Comment Readings59:22 Book Club AnnouncementsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

The episode distinguishes veganism as an ethical philosophy from plant-based as a diet, and notes overlap between vegan and LGBTQ+ communities.Chapters0:06 Plant-Based Versus Vegan1:08 Foie Gras Ban Update2:17 Protein From Air4:09 Beer Waste Protein9:19 Main Topic Begins15:22 Two Movements, Different Roots20:41 Why Labels Get Mixed25:13 Veganism Gets Lost34:12 Animals Disappear from View41:17 Plant-Based vs Vegan1:04:20 Pride and Vegan Community1:15:06 Mean Tweets and AnnouncementsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

We talk about how many of our traditions and memories growing up are tied to food, and how that usually means animal products specifically. Then, we offer up some ideas for how to keep the same traditions and bonding opportunities with vegan swaps.We also cover our myth of the week this week, which is that vegans can't get enough Omega-3 fats.Chapters0:02 Podcast Intro and News3:56 Oatly’s Pee Fertilizer Project9:47 Veganizing Sports Traditions25:17 Hunting, Hiking, and Nature37:06 Plant-Based Date Nights45:17 Thanksgiving Food Traditions49:41 Christmas and Family Meals58:07 Cookouts and Childhood Classics1:05:21 Pizza, Parties, and Birthdays1:10:15 Travel and Vegan Finds1:15:05 Work Potlucks and School Treats1:21:52 Omega-3s Without Fish1:25:27 Book Club and UpdatesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

The episode discusses whether vegan food is “processed junk,” and addresses the myth that carbs at night cause weight gain.Chapters0:02 Podcast Kickoff and News3:39 Processed Food Myth6:03 Veganism Through the Years12:36 Vegan Foods Go Mainstream18:52 Ancient Plant-Based Staples24:39 Seitan to Tempeh27:36 TVP and Burger History34:25 Vegan Cheese Evolution39:06 Why Vegans Seem Processed42:36 Why Vegan Foods Seem Processed55:44 Making Milk at Home59:40 What Counts as Processed?1:02:42 Vegan Junk Food Reality1:12:25 Why People Resist Veganism1:15:04 Myth: Carbs at Night1:20:44 Book Club and UpdatesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Save a cow, ride a soy boy. We get into the weird history of gendered food marketing, what 40+ studies say about soy and testosterone, and why vegan men keep having to justify their existence. Plus New News and a Myth of the Week on complete proteins.References:Real Men Don't Eat (Vegetable) Quiche: Masculinity andthe Justification of Meat ConsumptionChapters0:08 Veganism and Masculinity0:44 In the News5:56 Masculinity Marketing Origins15:22 Soy Myths Debunked20:47 Vegan Athletes Shine23:55 Meat, Manhood, and History26:31 Who Profits From Alpha Culture36:24 Healthier Than the Myth40:22 Who Becomes Vegan43:33 Hunting and Gender Norms46:29 Ancient Diets Debunked48:38 Toys, Femininity, and Boys51:15 Throw Like a Girl55:13 Tofu as a Litmus Test58:21 Men, Meat, and Hierarchy1:07:56 Complete Protein MythHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we break down protein density. We walk through why "protein per 100 grams" falls apart for anything with water or fat in it (looking at you peanut butter). Our Myth of the Week tackles the "I only eat humanely farmed meat" claim, including the data on how widespread factory farming actually is, what labels like free-range, cage-free, and grass-fed do (and don't) meanChapters0:02 Welcome to the Podcast0:37 Billie Eilish Controversy5:48 Celebrity Reactions10:25 Beyond Meat's Struggles10:46 Protein Density Explained19:52 Examples of Protein Sources26:20 Misleading Comparisons31:20 Closing Thoughts on Protein32:24 Online Arguments33:39 Marketing Tricks36:18 Protein Math40:07 Recipe Red Flags50:23 Label Confusion53:41 Ethical Considerations1:01:44 Myth of Humane Meat1:03:20 Book Club AnnouncementReferencesUS Factory Farming EstimatesHow many animals are factory farmed?How to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Is veganism actually a privilege? We dig into the five most common versions of that argument (cost, access, time, culture, and nutrition) and check each one against the data. Spoiler: the cheapest thousand calories you can buy in almost every country on Earth are plant-based. Plus our myth of the week: do microwaves kill nutrients?Chapters0:05 Welcome to Deficient Vegans0:31 Billie Eilish's Hot Take4:00 Is Veganism Privileged?10:08 Cost of a Vegan Diet18:43 Access to Vegan Food30:44 Time and Labor Constraints46:28 Vegan Resources and Community Support57:28 Cultural and Family Considerations1:03:07 Historical Context of Plant-Based Diets1:11:10 Addressing Nutritional Concerns1:17:43 Debunking Microwave Myths1:24:49 Closing Thoughts and Listener EngagementSourcesKahleova et al. JAMA Netw Open 2023Kahleova et al. JAMA New Open 2024Goldman & Nagra 2026 global cost reviewBLS CPI, meat/poultry/fish/eggsUSDA Food Access Research AtlasSNAP supermarket study, Health Affairs 2020Notre Dame SNAP/DGA study 2023SNAP eligible itemsDouble Up Food BucksPew Research, India vegetarianismIndigenous American cropsUSDA NAL Three SistersFactory farming historyLivestock production trends, Royal SocietyHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we break down why even regular gym sessions don't fully cancel out a sedentary workday, and share the practical tricks we've actually tried (and which ones stuck) to add 3,000-5,000 steps without restructuring your life. We also discuss our myth of the week which is that animal-based leather is more environmentally friendly than vegan leather.Meta-analysis discussed in the episodeChapters0:06 Welcome to the Podcast0:40 New News2:20 Walmart's Legal Trouble4:59 Ann Esselstyn's Record7:25 The Active Couch Potato Effect11:05 The Myth of 10,000 Steps13:33 Practical Tips for More Steps16:01 Walking During Daily Activities19:25 Short Walks and Daily Tasks22:57 Setting Up for Success28:01 Bartering with Neighborhood Crows34:59 Myth of the Week: Leather vs Vegan Leather46:37 Conclusion and Call to ActionHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we talk about pre-workout carbs, and when they make sense to prioritize. Our myth of the week covers soy-free vegan options.Chapters0:02 Welcome to the Deficient Vegans Podcast0:16 Forks Over Knives Closure2:17 Animal Rights Activism4:47 Plant vs. Animal Protein7:05 Pre-Workout Nutrition21:10 Carbs During Workouts24:28 Myth of the Week: Soy AllergyHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week, we talk about how to improve your sleep quality by adjusting and controlling the environment that you sleep in. Some of the topics that we touch on are light, noise, temperature, and air quality. Chronic lack of sleep is associated with a long list of negative outcomes, so these tips can help keep you on the right track.Chapters0:02 Welcome to Deficient Vegans Podcast1:44 Swiss Court Ruling on Plant-Based Milk4:09 Impossible Foods Lawsuit6:39 Importance of Sleep10:00 Napping and Recovery11:35 Sleep and Exercise14:29 Controlling Sleep Environment16:56 Temperature and Sleep19:28 Air Quality and Sleep21:35 Noise and Sleep27:37 Caffeine and Sleep28:40 Supplements for Sleep33:38 Myth of High Reps and ToningHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we go over some of the supplements that we like and discuss which ones might be useful, and some others that probably aren't worth thinking about. We also cover plant anti-nutrients in our myth of the week.Chapters0:07 Introduction to Supplements0:22 Chomp Chocolate Update1:50 New Vegan Cheese Alert4:21 Solar Foods Protein Shake5:05 Supplements Overview7:42 Protein Powder Insights9:36 Exploring Creatine11:54 Understanding Citrulline17:00 The Power of Ashwagandha19:36 The Truth About Magnesium26:06 Sleep Aids: Melatonin vs. L-Theanine27:50 Mushroom Extracts Discussion30:13 Multivitamins for Vegans32:48 Calcium Considerations35:10 Vitamin A and Iron Insights45:43 Debunking the Phytic Acid Myth52:08 Closing RemarksHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we talk about why you shouldn't "eat back" your calories from workouts or other exercise activities. We also tackle our myth of the week which is about serving sizes on U.S. nutrition labels.Chapters0:02 Welcome to the Deficient Vegans Podcast0:23 New News2:44 Vegan Restaurant Closures7:04 Support Your Favorites9:48 Fitness Tracker Misleading34:15 Myth of the Week44:59 Closing RemarksHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we talk about the limitations that can come up during your exercise program, and how best to deal with them. We also discuss our myth this week that building muscle is the best way to burn fat.Chapters0:07 The Answer to Life, the Universe, and Everything0:44 Overcoming Weightlifting Obstacles1:05 New News in Veganism4:12 Innovations in Vegan Cheese6:36 Addressing Weightlifting Limitations16:04 Exploring Grip Issues24:56 Equipment Limitations in Workouts28:18 Pain and Discomfort in Exercise33:08 Understanding Muscle Imbalances35:27 Muscle Imbalances and Unilateral Training35:27 Psychological Barriers in Weightlifting37:46 Safety First: Failing Gracefully41:46 Overcoming Fear of Heavy Weights43:31 Building Confidence for Beginners45:24 Gym Intimidation and Women's Perspectives47:18 Finding a Comfortable Gym Environment52:05 Challenging Societal Expectations in Fitness52:15 Recognizing Limits in Your Training57:55 The Myth of Muscle and Fat Loss1:05:09 Updates in Protein-Deficient Vegan LandHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we talk about how you should decide what to use for a protein target, or if you should have a protein target at all, based on your personal goals, interests, and other lifestyle factors.Chapters0:02 Welcome to the Podcast0:16 Exciting News in Veganism1:18 Vegan Egg White Powder Update4:50 Protein Goals Explained18:45 Tracking Your Protein Intake34:32 Myth of the Week: Veganism and Politics39:06 Updates from Protein Deficient Vegan LandHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we dive into understanding nutrition labels, as well as how to better estimate protein in restaurant meals and recipes without macros listed. Our myth of the week covers restrictive diets for weight loss.Chapters0:04 Introduction to Nutrition Labels0:21 New News in Vegan Products3:01 Unique Animal Welfare Legislation5:24 Understanding Nutrition Labels36:57 Debunking Diet Myths45:17 Giveaway Excitement and UpdatesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we discuss one of our favorite vegan protein sources: tofu! We'll cover some of the most common types, what you can do with them, and share some of our favorite tofu recipes.Chapters0:07 Welcome to the Deficient Vegans Podcast0:30 New Vegan Products on the Market6:29 Tofu: The Main Attraction7:52 Benefits of Tofu9:15 Personal Tofu Experiences12:16 Types of Tofu13:15 Pressing Tofu Explained16:07 Creative Tofu Preparation Techniques21:12 Flavoring Tofu27:06 Silken Tofu Insights31:44 Tofu Firmness and Types32:59 Creative Uses for Silken Tofu33:32 Silken Tofu in Desserts34:44 Non-Soy Tofu Alternatives35:32 Soy and Health Myths37:39 Debunking Calorie Deficit Myths49:23 Updates from Protein-Deficient Vegan LandHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

⭐️ Deficient Vegans Discord ⭐️Protein Deficient Vegan WebsiteMuscle Deficient Vegan WebsiteFollow us on social media:Muscle Deficient Vegan - Fitness & NutritionInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesInstagramYouTubeTikTok

This week we are talking about how to build your lifting routine. Whether you are just getting started or have been doing this for a while and want a refresher, you will learn something from our discussion on programming concepts like volume, body part splits, and more.Chapters0:05 Welcome to Deficient Vegans Podcast0:26 New News on Plant-Based Labels1:32 Cocoa-Free Chocolate Innovation3:19 Super Bowl Vegan Options4:23 Building Your Lifting Program16:57 Understanding Sport-Specific Training17:18 The Importance of Movement Patterns31:10 Exploring Muscle Groups and Movements33:37 Exercise Substitutions34:37 Choosing Exercises for Muscle Groups38:28 Unique Bicep Techniques39:33 Tricep Favorites39:59 Best Back Exercises41:11 Lower Body Essentials42:45 Glute Activation Tips44:15 Forearm Training45:46 Effective Ab Exercises46:42 Structuring a Full-Body Program52:06 Personalizing Your Workout55:30 Debunking Myths of Humane Meat1:00:11 Updates on Vegan Protein Treats1:05:53 Joining Our CommunityHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this week's episode, we go over the basics of how to manage food and calories to reach your health and/or fitness goal. Topics include calorie tracking, calorie targets, protein targets, and an example plan for an example person.Links discussed in the episode:Fitness Jump Start E-BookTDEE CalculatorChapters0:02 Welcome to Deficient Vegans Podcast0:29 MrBeast and Lab-Grown Chicken1:36 Arizona's Controversial Bill2:45 Vegan Options Demand Study6:02 Getting Healthier: Setting Goals9:57 Recommendations for Weight Loss11:51 Gaining Muscle: Surplus Strategies13:03 Macronutrients: Balancing Your Diet17:06 Fiber Recommendations22:51 Meal Prep Tips and Tricks26:13 Quick and Easy Meal Ideas33:53 Strategies for Meeting Macronutrient Goals41:15 Tracking Progress and Adjustments45:56 Debunking the Crop Death Myth47:55 Updates from the Protein-Deficient Vegan50:58 Wrap-Up and Listener EngagementHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

We wrap up the last week of Veganuary in this episode by giving you a crash course on switching to a vegan diet and some tips for going vegan in general. We're covering food swaps, social settings, finding restaurants, and more.Links mentioned in the episode:PDV Protein DatabaseMDV Fitness Jump Start BookChapters0:02 Welcome to the Deficient Vegans Podcast0:30 Vegan News Updates1:23 Innovative Products in Veganism3:19 Plant-Based vs. Vegan Defined5:38 The Vegan Diet Breakdown8:37 Cheese Alternatives Explored16:03 Condiments and Their Vegan Options19:01 Meat Substitutes: Finding the Right Fit24:43 Snack Alternatives for Vegans27:16 Vegan Sweets and Treats29:43 Dining Out as a Vegan36:24 Cooking and Recipe Tips43:21 Tofu and Seitan Tips for Cooking48:49 Tips for Cooking with TVP52:31 Kitchen Tools for Vegan Cooking57:42 Essential Spices for Beginners1:05:07 Where to Find Vegan Protein1:11:03 Soy-Free Protein Alternatives1:16:26 Creative Uses for Beans1:19:59 Exploring Vegan Documentaries1:22:43 Recommended Vegan Books1:27:26 Building a Vegan Community1:29:46 How to Go Vegan: Key Takeaways1:30:00 Myth of the Week: Lifting Heavy1:34:48 Wrapping Up January with UpdatesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we continue our Veganuary theme of highlighting vegan causes and general information about veganism. We watched a lot of vegan documentaries in the last few weeks, and we want to share our take on them! We also let you know which documentaries to share with which type of people in your life if you think they might want to learn more about topics related to veganism.For our myth of the week this week, we talk about whether or not performance supplements are really necessary to make progress in the gym.Chapters00:00:02 Welcome to the Deficient Vegans Podcast00:00:43 Myth of the Week00:01:03 New News00:03:47 Company Updates00:05:01 Gut Health Book00:06:40 Documentaries Discussion00:11:05 Punk Rock Vegan Movie00:12:32 Cowspiracy Overview00:15:16 Forks Over Knives00:17:40 The Game Changers00:19:51 What the Health00:22:12 Seaspiracy Insights00:27:48 I Could Never Go Vegan00:30:25 The Invisible Vegan00:32:27 Food Inc. Analysis00:37:29 Eating Animals00:46:35 Vegucated00:52:04 Plant Pure Nation01:02:10 Supplements Myth Debunked01:04:05 Community UpdatesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode of Deficient Vegans, we sit down with Stu Giddens from Veganuary to discuss "The Veganuary Effect" and how a simple “try vegan for January” challenge became a global movement. We talk about the real-world impact (from millions of participants to thousands of media stories), how Veganuary partners with brands to make plant-based options easier to find, and what happens after January ends. Learn why many people keep going vegan or at least keep reducing animal products. Plus, Stu shares the behind-the-scenes realities of staying vegan on the road.Links mentioned in the episodeCheck out the Veganuary websiteRead the new Dietary Guidelines for AmericansSee the list of Top Vegan Restaurants by HappyCowFun bonus: Check out Stu's band!Chapters00:06 Welcome to Deficient Vegans Podcast00:13 New News: PETA's Company of the Year01:48 Global Vegan Restaurant Rankings02:22 Veganism Around the World Report04:18 Meet Our Guest: Stu Giddens07:11 Stu's Vegan Journey10:22 Challenges on the Road13:15 Favorite Vegan Dishes15:30 Veganuary Overview19:04 The Veganuary Effect22:17 Impact Statistics from Veganuary36:49 Vegan Activism Insights40:57 Resources from Veganuary44:00 Supporting Veganuary45:39 Nutrition and Fitness as a Vegan52:57 Closing Thoughts53:07 Myth of the Week: Food Pyramid59:10 Updates from Protein Deficient VeganHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we switch it up a bit. We're gonna start off this year and Veganuary by sharing a little bit about ourselves and our journey to veganism. We'll talk about how we became vegan, some of the struggles we had around that change, how our mindsets have shifted since becoming vegan, and what advice we might have for new vegans.Giveaway Instagram PostGiveaway Reddit PostChapters0:04 Welcome to Deficient Vegans Podcast0:37 Veganuary Kickoff1:33 Octopus Bloom2:37 3D Printed Snacks3:44 Our Vegan Journeys6:26 Transitioning to Veganism8:12 Early Experiences with Veganism10:49 Family and Friends Reactions11:10 Changing Perspectives on Veganism14:39 Redefining Activism17:56 Misconceptions about Veganism21:18 Discovering Vegan Protein Sources26:51 The Evolving Vegan Perspective31:12 Protein Worries and Kitchen Creativity32:43 Discovering Vegan Dining Options33:56 Advice for New Vegans36:50 Finding Community in Veganism40:05 Navigating Social Situations as a Vegan41:11 Understanding Your "Why"46:11 Mental Tricks for Vegan Success53:23 Setting Realistic Fitness Goals57:54 Updates on Vegan Resources and OpportunitiesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we talk about how to prioritize and balance time between cardio and resistance training. We also discuss the benefits of each and how they help with various goals. Chapters0:06 Welcome to Deficient Vegans0:13 Exciting Chocolate News2:23 Ikea's Plant-Based Venture4:01 YeastUP's Protein Innovation5:36 Cardio vs. Weight Lifting9:42 Combining Cardio and Lifting12:43 The Weight Loss Dilemma18:33 Muscle Building Goals21:42 Myth of the Week: B12 Sources28:06 Protein Deficient Vegan Updates31:39 Feedback and Closing RemarksHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we have a guest! We speak with Lucy Whitney from Switch4Good about the ways they educate, lead, and support students, athletes, and others that are looking to ditch dairy for plant-based alternatives.Links Mentioned in the EpisodeAdam Schiff's PROTEIN Act and the Congress tracker linkChapters0:03 Welcome to Deficient Vegans Podcast5:06 Introducing Lucy Whitney from Switch4Good17:26 The FISCAL Act and School Lunch Reform19:36 Plant-Based Athletes Program Overview24:17 Getting Involved with Switch4Good25:09 Myth of the Week: Spot Fat Reduction31:17 Holiday Recipes and CelebrationsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode we go through some things to avoid, along with some recommendations, for vegans getting or buying gifts for the holidays. We focus mostly on kitchen and gym equipment that helps support a healthy lifestyle, but we do discuss other categories briefly as well.PDV Video on Best Vegan Protein SourcesChapters0:04 Holiday Gifts for Vegans3:05 Vegan News and Innovations3:16 Navigating Gifting as a New Vegan4:57 Tips for Shopping for Vegans18:58 Recommended Gifts for Vegans19:09 Kitchen Essentials for Vegan Cooking25:19 Specialty Kitchen Tools and Gadgets28:14 High-End Kitchen Items Worth Considering30:55 Fun with Kitchen Gadgets31:07 Growing Food at Home31:48 Herb Garden Dilemmas32:33 Unique Kitchen Appliances34:53 Transitioning to Gym Equipment38:02 Gaming for Fitness39:07 Post-Workout Recovery Tools41:28 Holiday Gift Ideas46:40 Creative Vegan Gift Options48:38 Navigating Vegan Gift Requests50:16 Debunking Exercise Myths54:07 Recipe Updates and ResourcesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Send this this one to the parents you know with a kid who's decided to go vegan or vegetarian. We discuss everything from mindset to practical tips and advice on how to help support a new vegan in your family or in your life.Best Vegan Protein Sources DatabaseChapters00:02 Introduction01:45 Vegan Bodybuilding News02:54 Restaurant Closures04:05 Supporting Your Vegan Child08:01 Concerns of Parents10:11 Addressing Health Concerns12:18 Social Aspects of Veganism13:47 Cooking Challenges15:23 Cost of Vegan Food16:49 Is It Just a Phase?18:17 Picky Eaters vs. Veganism19:15 Family Dynamics22:45 Judgement from Others25:30 Age and Decision-Making27:40 Actionable Takeaways30:05 Tofu Trials and Errors31:10 Vegan Alternatives for Kids32:29 Essential Nutrients for Vegans33:49 Tracking Nutrients and Calories35:04 Cooking for Everyone35:46 Taco Night Ideas40:37 Supporting Kids' Vegan Choices42:18 Budget-Friendly Vegan Eating44:45 Dining Out with Vegans47:42 How to Support a Vegan Friend49:13 Potluck Planning for Vegans51:19 Understanding Vegan Dietary Needs52:56 Trying Vegan Foods Yourself54:29 Fostering Curiosity about Veganism59:21 Upcoming Vegan Resources59:53 Join Our Community!How to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

This week we dive into the discussion around protein and fiber. Information online pits these two nutrients against each other, but do you really need to choose between them? We don't think so! We also talk about the differences between vegan and plant-based in our myth of the week.Chapters0:04 Welcome to Deficient Vegans0:38 New Season of Stranger Things1:44 Protecting Endangered Dolphins3:23 Social Media and AI Trolls5:34 Protein Versus Fiber Debate9:48 The Importance of Fiber12:36 Understanding Protein's Role16:09 Benefits of Dietary Fiber18:17 Recommended Daily Intake23:07 Under-Eating Protein and Fiber29:12 Finding Balance in Diet29:27 Debunking Protein Myths34:17 Fiber's Role in Health38:25 Tracking Protein and Fiber41:52 Vegan Versus Plant-Based47:25 Clarifying Terms in Veganism50:04 Holiday Recipes to ImpressHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode, we talk about how to find restaurants with reliable vegan protein options. Whether that is fast food, road trips, or trying to find sit-down restaurants near you with protein options, we've got you covered with our time-tested tips and tricks. The same ideas will also work for just finding more general vegan options, even if you aren't specifically seeking out protein.Chapters0:02 Welcome to Deficient Vegans Podcast0:18 News Updates3:26 Thoughts on Wicked4:12 Main Topic: Finding Vegan Protein10:38 Sneaky Non-Vegan Ingredients15:40 Tips for Chain Restaurants21:33 International Vegan Options27:02 Vegan Protein Database UpdateHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

The holidays are here, which means travel, family gatherings, work potlucks, awkward conversations, and the annual tradition of someone proudly offering you a dish that’s “definitely vegan” (it’s not).In this episode of Deficient Vegans, we’re breaking down how to survive the holiday season as a vegan with your sanity, nutrition, and boundaries intact.YouTube - High Protein Pizza Dough and Fresh Vegan MozzarellaChapters0:02 Introduction to Holiday Survival0:25 New News Update2:43 Navigating Holiday Stress as a Vegan4:38 Setting Boundaries with Family8:20 Common Misconceptions about Veganism10:16 Family Cooking Challenges16:12 Holiday Food Ideas for Gatherings18:29 Dessert Options for the Holidays21:26 Handling Awkward Conversations24:13 Traveling as a Vegan29:29 Deciding Whether to Attend Gatherings32:35 Myth of the Week: Protein Density41:15 Conclusion and ResourcesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode, we talk about hitting your protein goals on a budget as money is tight with the holidays coming up. We introduce a new interactive protein database that features over 200 vegan protein sources, sortable by cost, protein content, and other criteria. We also discuss the latest news, including Miyoko's Creamery's potential comeback and a new sunflower-based meat substitute from Brazil. Finally, we break down some of the cheapest and most expensive protein sources and bust the myth of needing to eat only complete protein sources.Links mentioned in episode:Blog post for Best Vegan Protein SourcesHigh Protein Pumpkin Spice Donut Holes YouTube VideoSunflower Meat articleChapters0:07 Welcome to Deficient Vegans Podcast0:51 New News Updates3:20 Protein Database Overview4:28 Sorting Protein Data10:54 Navigating Protein Sources14:13 Cheapest Protein Sources21:04 Most Expensive Protein Sources30:39 Myth of the Week32:57 Recipe of the Week33:36 Closing RemarksHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode, we talk about timing for meals, protein, supplements, and macros. Which ones matter and which ones don't? We also tackle our myth of the week!Pumpkin Spice Rice Krispie Treats VideoChapters0:03 Welcome to the Podcast0:14 Meal and Protein Timing4:16 Protein Timing Myths10:16 Macro and Supplement Timing17:21 Timing vs. Overall Intake18:13 Myth of the Week22:11 The Soy Stigma25:12 Upcoming Episode TeaserHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode, we embark on an essential discussion about stocking a high-protein vegan pantry and fridge. There is a focus on underscoring the importance of having accessible and diverse sources of protein at home to streamline meal prep and achieve nutrition goals.TVP Apple Cinnamon Muffins on YouTubeChapters00:02 Welcome to the Deficient Vegans Podcast01:14 Stocking Your Vegan Pantry09:58 Exploring TVP Options15:08 High-Protein Vegan Snacks16:48 Protein Sources in the Pantry22:16 Fridge Essentials for Protein27:09 Freezer-Friendly Vegan Proteins29:29 Eating Out for Protein34:36 Halloween Candy ChoicesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode, we dive into the essentials of building a home gym and what workout equipment can optimize at-home fitness routines. The conversation begins with a reminder that fitness is a personal journey, and the equipment you need largely depends on your individual goals and fitness level.High Protein Pumpkin Spice Seitan YouTube VideoChapters00:05 Home Workout Essentials00:16 Equipment for Beginners02:25 Intermediate Gear Upgrades04:23 Advanced Strength Training07:11 Cardio Equipment Options09:56 Importance of Consistency12:39 Creative Workout Solutions14:33 Pros and Cons of Home Workouts18:24 Upgrading Your Home Gym24:19 Myth of the Week: Muscle Burn26:59 Recipe Ideas and Podcast Topics27:33 Nail Polish RecommendationHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In episode 21 of the Deficient Vegans podcast, we discuss various methods for tracking fitness and nutrition progress. We explore the utility of tracking apps, tips for maintaining motivation, and avoiding burnout from over-tracking. The episode highlights specific apps for different activities, such as Strong and Hevy for lifting, and fitness wearables like Fitbit. Nutrition tracking and the importance of monitoring macros and micronutrients, especially for vegans, are covered. We caution against misinformation around high-calorie vegan protein sources and emphasize the use of efficient protein options like tofu and TVP. Additionally, we mention the release of a new long-form cooking video for vegan recipes on the Protein Deficient Vegan YouTube channel.New Protein Deficient Vegan video - Protein Pumpkin TVP CookiesChapters00:00 Welcome to the Deficient Vegans Podcast00:08 The Importance of Tracking Progress03:26 Fitness Tracking Tools and Tips06:36 Exploring Smart Devices for Fitness13:46 Nutrition Tracking Essentials23:26 Understanding Serving Sizes and Tracking24:31 The Importance of Weighing Your Food25:32 Tracking Food and Nutrition27:03 Tracking Body Composition and Weight34:37 Using Apps and Tools for Tracking36:43 Myth of the Week: Vegan Protein42:36 New Long Form YouTube Video44:40 Wrapping Up and Final ThoughtsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode of the revamped Deficient Vegans Podcast, formerly known as the VeGAINS Fitness and Nutrition Podcast, we discuss our journey to offering vegan fitness and recipe content. We also debunk common fitness myths and respond to a listener Q&A on protein powder recommendations.EarthChimp 10% Discount CodeChapters00:00 Welcome to the Deficient Vegans Podcast00:27 The Evolution of Our Brand01:00 From Recipes to Fitness: Our Journey01:58 The Emergence of Protein Deficient Vegan04:13 Combating Vegan Myths and Misconceptions07:36 Introducing the Deficient Vegans Podcast08:31 Busting Fitness Myths11:53 Debunking Vegan Diet Myths13:42 Training Frequency for Muscle Building17:33 Listener Q&A: Protein Powder Recommendations20:35 Exploring New Recipes with Vital Wheat Gluten22:15 Podcast Wrap-Up and Social Media PlugsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Just a brief update about the future of the podcast. The name will be changing to "Deficient Vegans" on Monday, October 6th. We just wanted to give some info and a heads up so you all aren't surprised when you see the change in your podcast app!For YouTube listeners, the new channel for the podcast will be at: https://www.youtube.com/@DeficientVegansHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode of the Deficient Vegans Podcast, we give a comprehensive introduction to resistance training. We explain what resistance training is and how you can start with simple exercises using body weight or small weights. We discuss the key benefits, including muscle growth, bone density improvement, and enhanced mobility. The episode covers various training tools like resistance bands, dumbbells, barbells, and machines, and emphasizes the importance of having a program and sticking to it. We also talk about essential concepts such as sets, reps, progressive overload, and goal-setting. Lastly, we offer some practical tips on staying consistent, proper form, and avoiding common pitfalls. Tune in to learn how to get started on your resistance training journey even if you're a complete beginner!Recommended Beginner ProgramsStarting StrengthStrongLiftsP90XExercise Tracking AppsStrongHevyChapters00:00 Introduction to VeGAINS Podcast00:08 What is Resistance Training?00:39 Benefits of Resistance Training03:41 Types of Resistance Training Equipment12:58 Understanding Sets, Reps, and Muscle Groups14:54 Progressive Overload Explained18:17 Setting Goals for Resistance Training19:55 Setting Fitness Goals20:10 Understanding Failure and Intensity21:11 Safety and Form in Exercises23:55 Warm-Up and Injury Prevention31:46 Importance of Consistency and Tracking36:11 Recommended Beginner Programs41:43 Realistic Expectations and Long-Term Commitment43:01 Conclusion and Contact InformationHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode, we discuss different forms of exercise suitable for those new to fitness. We cover flexibility, mobility, strength training, and cardio, providing valuable insights and practical tips. They also highlight yoga, Pilates, P90X, and even exercise video games as effective ways to get started. The episode concludes with recent vegan fitness news and a discussion on homemade vegan recipes including pizza sauce and cashew mozzarella.Chapters00:00 Introduction to VeGAINS Fitness and Nutrition Podcast00:22 Exploring Flexibility Exercises04:56 Understanding Mobility and Foam Rolling07:59 Diving into Resistance and Strength Training12:17 Exploring Fun Cardio Alternatives14:33 The Benefits of Circuit Training16:25 Building a Beginner Fitness Program18:42 Vegan Fitness News and Delicious RecipesHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

What if simply strolling around your neighborhood could drastically improve your health? In this invigorating episode of the Deficient Vegans Podcast, we explore why mid-year is the perfect time to reboot your fitness goals just in time for summer. Learn about the benefits of daily walking, including "cozy cardio," a delightful and enjoyable way to get your steps in. We underscore the importance of daily movement for heart health, cardio endurance, and bone strength, while also tackling the hidden dangers of excessive sitting.Excessive sitting may be silently sabotaging your muscle recovery, even if you're a regular gym-goer. Discover eye-opening research revealing that prolonged sitting impedes leg muscles’ ability to absorb amino acids, affecting muscle repair. We unearth the true health benefits behind the 10,000 steps a day goal, initially a marketing gimmick but now backed by science. You'll also find practical tips on tracking your steps, from pedometers to smartphone apps.Staying active doesn’t have to be complicated, even with a sedentary job. This episode is packed with advice on how to seamlessly integrate more movement into your daily life, whether it's biking to work, taking the stairs, or using an under-desk treadmill. We introduce “exercise snacks”—short bursts of activity that add up to significant health benefits. And for our vegan listeners, we dive into protein-packed recipes and answer your burning questions about maintaining a high-protein vegan diet, even without soy. Tune in and get ready to transform your fitness and nutrition habits all year round!Fitness Tracker Affiliate LinksFitbit Inspire 3Wyze BandOura RingChapters00:00 Introduction to VeGAINS Podcast00:11 Shifting Focus to Fitness00:31 Renewing Fitness Goals00:51 Getting Started with Basic Activity01:47 The Cozy Cardio Trend02:49 Benefits of Walking and Standing04:05 Risks of Excessive Sitting10:37 Tracking Your Steps12:23 Pedometers and Fitness Trackers17:22 High-End Fitness Trackers17:37 Ring-Based Fitness Trackers17:56 Whoop Fitness Tracker Insights18:53 General Tips for Increasing Daily Steps23:11 Exercise Snacks: A New Approach25:50 Vegan News and Product Reviews27:52 Addressing Common Vegan Concerns33:47 Connecting with the Vegan Community34:48 Conclusion and FarewellHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

Can a vegan diet truly provide all the protein you need for optimal health and fitness? Join us on this enlightening episode of the Deficient Vegans Podcast, where we uncover the remarkable benefits of protein for vegans. Promising insights into how protein functions as a fundamental building block for bones, muscles, organs, and even hair, we emphasize its crucial role in muscle growth, recovery, and overall wellness. You'll learn how protein helps curb cravings, supports weight loss, and maintains bone health, particularly vital for women aiming to prevent osteoporosis. Discover why protein is an indispensable part of a balanced diet and how it stands up against carbs and fat with a higher thermic effect.Links mentioned in episodeProtein Deficient Vegan Free E-BookWhat I Eat in a Day ReelChapters00:00 Introduction and Importance of Protein00:37 Benefits of Protein for Fitness and Health08:01 Vegan Protein Sources and Completeness15:18 Exploring Plant-Based Protein Sources16:37 Daily Protein Requirements and Tips22:40 Vegan Protein Recipes and TipsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode of the Deficient Vegans Podcast, we unpack the intricacies of dietary fats, comparing their caloric density to proteins and carbohydrates and stressing the importance of mindful consumption to manage your calorie intake effectively. We dive deep into the necessity of accurate portion measurements for high-fat foods like peanut butter and the critical role of essential fatty acids.We also break down the various types of fats, identifying polyunsaturated fats as the champions for health.Switching gears, we share our most recent culinary escapades in Chicago, including a quirky chat about the outrageously entertaining shark movie "Under Paris." Imagine mutant sharks wreaking havoc at a triathlon event! We also spotlight a surprising vegan hit from the Republican National Convention: vegan jackfruit brisket. Despite our personal struggles with jackfruit, we can't ignore its BBQ potential. From Voodoo Donuts to Chicago Diner, we highlight our favorite vegan eateries in downtown Chicago. We even have a special shoutout to Pie Pie My Darling for their exceptional vegan bakery delights. And for those planning their next vegan food adventure, stay tuned as we prepare to explore Milwaukee's vegan scene, with an open call for your recommendations!Chapters00:00 Introduction and Episode Overview00:11 Understanding Dietary Fats00:27 Caloric Density of Fats01:55 Essential vs. Non-Essential Fatty Acids02:34 Omega-3 and Omega-6 Fatty Acids04:47 Types of Fats: Mono, Poly, Saturated, and Trans06:56 Saturated Fats and Health Implications09:15 Trans Fats: The Hidden Danger10:09 Do Fats Make You Fat?11:00 Benefits of Dietary Fats11:51 Conclusion on Dietary Fats12:11 Vegan Athletes in the Olympics12:30 Sustainability Efforts at the Olympics13:56 Vegan Jackfruit Brisket at the RNC15:11 Exploring Vegan Food in Chicago18:52 Upcoming Vegan Adventures19:08 Closing RemarksHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In episode 13 of the Deficient Vegans Podcast, we dive deep into the role of carbohydrates in the diet. We discuss the difference between simple and complex carbohydrates and the body's ability to generate glucose The episode also covers glycogen storage and its importance for athletes, recommendations for carbohydrate intake, and tips for replenishing glycogen during intense workouts. We end the episode with vegan news items including Walmart's new vegan line, lab-grown meat for pets in Britain, and highlight a few interesting recipes they've tried.Chapters00:00 Introduction and Episode Overview00:13 Deep Dive into Carbohydrates02:24 Types of Carbohydrates03:40 Glucose and Glycogen Explained06:04 Carbohydrates for Athletes09:09 Intra-Workout Nutrition11:10 Carb Loading and Super Compensation12:30 Vegan News and Updates17:53 Product Reviews and Recipes21:48 Conclusion and FarewellHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

In this episode of the Deficient Vegans Podcast, the hosts delve into the topic of fiber, discussing its role in overall health and its classification as a carbohydrate that does not count towards calorie intake. They examine the health benefits of fiber, including its impact on reducing all-cause mortality and lowering the risk of colon cancer, as supported by meta-analyses and studies. The hosts also highlight different types of fiber—soluble and insoluble—and their respective health benefits, such as lowering LDL cholesterol and aiding digestion. The episode concludes with recommendations for daily fiber intake, practical tips for incorporating fiber into a vegan diet, and mentions of other vegan-related topics and resources.00:00 Introduction and Episode Overview00:10 What is Fiber?01:28 Health Benefits of Fiber09:16 Types of Fiber12:28 Fiber in Your Diet14:44 Upcoming Recipes and Projects17:42 Spotlight on Vegan Brands20:11 Book Recommendations and Final ThoughtsHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok

What if you could completely transform your vegan fitness and nutrition game with easy, high-protein recipes? Join us in this episode as we unveil our newly split websites, ProteinDeficientVegan.com and MuscleDeficientVegan.com, designed to cater to all your vegan protein and fitness needs. We'll redefine what it means for food to be "high protein" by emphasizing the importance of scrutinizing nutritional labels and avoiding misleading marketing tactics. Learn to evaluate recipes effectively, ensuring they meet a sufficient protein content without solely relying on MyFitnessPal. Our commitment to transparency in labeling will empower you to make informed choices, and you'll walk away with practical tips and inspiring ideas to hit your protein goals.Referenced in show:Blog article discussing protein targetsTVP RecipesEdamame Puff RecipesSilken Tofu RecipesNutritional Yeast RecipesTofu RecipesSoy Flour RecipesSoy Milk RecipesVital Wheat Gluten RecipesRed Lentil RecipesChapters00:00 Introduction and Podcast Updates00:56 Understanding High Protein Foods02:06 Misleading High Protein Labels02:53 Evaluating Recipes for Protein Content06:55 Protein Powders and Shakes09:29 Alternative High Protein Ingredients14:06 Silken Tofu: The Secret Ingredient15:09 High Protein Cheese and Sour Cream Alternatives15:30 Silken Tofu: The Versatile Protein Source16:24 Nutritional Yeast: The Cheesy Protein Booster17:50 Tofu: The Quintessential Vegan Protein19:46 Soy Flour: The Baking Protein Hack20:47 Soy Milk: The Creamy Protein Alternative21:49 Vital Wheat Gluten: The Seitan Revolution24:04 Red Lentils: The Pasta Protein Hack25:08 Wrapping Up: Protein Without Protein PowderHow to Get In Touch⭐️ Deficient Vegans Discord ⭐️Deficient VegansWebsiteInstagramYouTubeMuscle Deficient Vegan - Fitness & NutritionOnline CoachingBlogInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesRecipe BlogInstagramYouTubeTikTok