Shows
PlantStrongCo PodcastNutrition For Muscle CrampsFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-08-0815 min
PlantStrongCo PodcastNutrition For MenopauseFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-08-0414 min
PlantStrongCo PodcastThoughts On The Carnivore DietFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-07-2332 min
PlantStrongCo PodcastManaging The Munchies (with a stoner dietitian)Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-07-1622 min
PlantStrongCo PodcastIs L-Carnitine Good For Fat Loss?Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-07-0810 min
PlantStrongCo PodcastOzempic & GLP-1 Weight Loss Medications: Considerations on a Plant-Based DietFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-06-2623 min
TranzmissionPlant Strong Trans NutritionHost: Ez (he/him) and Rae (they/them)
This week Ez (he/him) and Rae (they/them) are in studio filling you in on the week in community news and events, including 'The Largest Trans Survey Ever.' There's also an interview with Leah Higl from PlantStrongCo. Together Ez and Leah (she/they) discuss nutrition and diet for trans people, as well as how to access a nutritionist, social stigma around trans bodies in the fitness industry. Ez also asked Leah questions about general health for trans and gender diverse people looking for some advice.
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2025-06-1731 min
PlantStrongCo PodcastMCAS: A Complete Guide To Diagnosis & Management (with a specialist dietitian)In this episode, Leah delves into Mast Activation Syndrome (MCAS), exploring its symptoms, diagnosis, and management strategies. She emphasizes the complexity of the condition, which often goes undiagnosed and can significantly impact quality of life. The discussion covers the relationship between MCAS and other conditions like POTS and EDS, as well as the importance of understanding triggers and genetic factors. Leah also highlights the significance of pharmacological and nutritional management in improving the lives of those affected by MCAS. This conversation delves into the complexities of managing Mast Cell Activation Syndrome (MCAS), focusing on the...
2025-06-091h 10
PlantStrongCo PodcastCan Your Diet Make You Less Stressed?Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-06-0627 min
PlantStrongCo PodcastHow To Manage POTS (with a dietitian!)Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-05-1424 min
PlantStrongCo PodcastWhat Happens Inside Your Body When You Diet?Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-05-0823 min
PlantStrongCo Podcast10 Tips To Prevent ADHD OvereatingFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-04-2634 min
PlantStrongCo PodcastPlant Based Fat Loss: Exactly What We Would Do In Under 10 Minutes!Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-04-0909 min
PlantStrongCo PodcastPlant Based Muscle Building: Exactly What We Would Do In Under 10 MinutesFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-03-2407 min
PlantStrongCo PodcastE52 - Do You Need BCAAs On A Plant Based/Vegan Diet?Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-03-1911 min
PlantStrongCo PodcastProtein Combining: Do You Need To On A Plant-Based Diet?Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-03-1309 min
PlantStrongCo PodcastWhat To Do If You Overeat In A Calorie DeficitFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-03-0307 min
PlantStrongCo PodcastNutrition For Plant Based Strength AthletesFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-02-2619 min
PlantStrongCo PodcastStrength Training & The Menstrual Cycle (with Brooke from Lady Luck Lifting)Find us on Instagram! Leah @plantstrong_dietitian Brooke @ladylucklifting https://www.ladylucklifting.com.au/ www.plantstrongco.com
2025-02-1921 min
PlantStrongCo PodcastOptimising Your Training For Different Goals w/ Coach BrookeFind us on Instagram! Leah @plantstrong_dietitian Brooke @ladylucklifting https://www.ladylucklifting.com.au/ www.plantstrongco.com
2025-02-0530 min
PlantStrongCo PodcastNutrition For ConstipationFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-01-1915 min
PlantStrongCo PodcastTips For Going Plant Based (Veganuary Edition)Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2025-01-0625 min
PlantStrongCo PodcastTop 10 Sports Supplements (Evidence Based!)Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2024-12-2337 min
PlantStrongCo PodcastVegan Strongman & Ph.D Researcher Dr. Bradie S. Crandall (Vegan Hercules)In this episode of the PlantstrongCo Podcast, Leah & Caitllin chat with Ph.D. Chemical & Biomolecular Engineering & @plantbuilt Strongman Captain, Dr. Bradie S. Crandall They discuss his achievements in powerlifting & strongman as a plant based athlete & his fascinating research around producing protein from CO2! You can find Bradie over on Instagram - https://www.instagram.com/veganhercules/
2024-12-2032 min
PlantStrongCo PodcastWays To Make Fat Loss EasierFind us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
2024-12-0622 min
PlantStrongCo PodcastDo We Recommend Cheat Meals?Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
2024-11-2716 min
PlantStrongCo PodcastB12 On A Plant Based & Vegan DietIn this episode, Caitlin and Leah go through everything B12 on a plant based diet including dietary sources, supplementation, deficiency & more! Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
2024-11-1717 min
PlantStrongCo PodcastHow To Improve Your Gut Health (Evidence Based Advice!)In this episode, Caitlin and Leah discuss their top, evidence based tips for improving your gut health! Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
2024-11-1525 min
PlantStrongCo PodcastHow To Eat High Protein Vegan On A BudgetIn this episode, Caitlin and Leah discuss their top tips for having a high protein vegan / plant-based diet while on a budget. Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged Services www.plantstrongco.com
2024-11-0518 min
PlantStrongCo PodcastDo You Need To Change Your Nutrition Around The Menstrual Cycle?In this episode, Caitlin and Leah cover the topic of the menstrual cycle in the context of athletes - they discuss how performance can change across the cycle, potential nutrition changes that can be made in different phases of your cycle & other things to consider. Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2024-10-3122 min
PlantStrongCo PodcastIs A Plant Based / Vegan Diet Worse For Muscle Building?In this episode, Caitlin and Leah discuss if a plant based diet is actually worse for muscle building. They cover the theory, current evidence & scientific research & provide a practical conclusion so that you are getting the most out of your training! Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged www.plantstrongco.com
2024-10-2122 min
PlantStrongCo PodcastCalorie Deficits: How Big Should Your Deficit Be?In this episode, Caitlin and Leah discuss how to manage a fat loss phase, specifically in regards to the size of calorie deficits and rate of weight loss. Find us on Instagram! Leah @plantstrong_dietitian Caitlin @plant.forged plantstrongco.com plantforgedphysique.com
2024-10-1420 min
PlantStrongCo PodcastADHD, Plant Based Eating, Pro-wrestling & Body Image, with Lil MarzFind us on Instagram! Leah @plantstrong_dietitian Marz @lilmzz Caitlin @plantforgedphysique plantstrongco.com plantforgedphysique.com
2024-10-0629 min
PlantStrongCo PodcastThoughts On Vegan Collagen SupplementsIn this episode, Leah and Caitlin discuss collagen supplementation in the context of a vegan diet. They explore the effectiveness of collagen supplementation for soft tissue injury management and the limited research available on its other potential benefits. They also touch on the challenges of studying collagen's impact on injury recovery in humans. While there is no vegan collagen option available, they discuss alternatives that may support collagen synthesis. They recommend a specific vegan collagen product and provide guidelines for its usage. Chapters00:00 Introduction and Olympics Recap 02:09 Effectiveness of Collagen Supplementation 05:31 Study on Collagen S...
2024-09-2214 min
PlantStrongCo PodcastReverse Dieting: Exploring Different Approaches In a Post-Dieting PhaseIn this episode, Caitlin and Leah discuss the differences between reverse dieting and recovery dieting in the bodybuilding world. They explain that reverse dieting involves gradually increasing calorie intake after a contest prep, while recovery dieting involves a larger jump in calories to bring the body back to a higher maintenance level. They discuss the pros and cons of each approach and emphasize the importance of being patient with oneself during the post-dieting phase. Chapters00:00 Introduction 00:47 Explaining Reverse Dieting and Recovery Dieting 02:36 The Proposed Benefits of Reverse Dieting 05:52 Psychological Reasons for Choosing Reverse...
2024-09-2119 min
PlantStrongCo PodcastEmbracing The Soy Boy Label & Fighting Stigma With Elite Vegan Powerlifter, Ryan StillsRyan Stills, a vegan powerlifter and five-time IPF masters world champion, shares his journey to veganism and how it has impacted his performance in powerlifting. He discusses the challenges he faced when first going vegan and the misconceptions surrounding plant-based diets in the powerlifting community. Ryan also talks about his upcoming goals and the importance of pushing boundaries and challenging the status quo. Ryan discusses the misconceptions and stereotypes surrounding veganism in the powerlifting community. He addresses the idea that veganism is emasculating and explains that it is possible to maintain strength and performance on a plant-based...
2024-09-1748 min
PlantStrongCo PodcastNutrition For Muscle Building (on a plant based/vegan diet)In this episode, Caitlin and Leah discuss optimizing nutrition for muscle building. They emphasize the importance of being in a caloric surplus, but not excessively so, and tracking body weight to adjust calorie intake. They also discuss the ideal macronutrient ratios, with a focus on protein and fat intake. The hosts stress the importance of sleep and recovery for muscle building, as well as the need for progressive overload in training. They also touch on the role of supplements, including creatine, protein powder, caffeine, vitamin D, and omega-3. Chapters00:00 Introduction 05:34 The Importance of Caloric Surplus...
2024-09-0833 min
PlantStrongCo PodcastE29 - Optimising Bone Health On A Plant Based / Vegan Diet In this episode, Leah and Caitlin discuss bone health and plant-based diets. They highlight the importance of supporting good bone health for longevity and healthy aging, as well as for active individuals to avoid fractures and injuries. They focus on key nutrients that are essential for bone health, including calcium, vitamin D, vitamin K, magnesium, zinc, and protein. They provide recommendations for getting enough of these nutrients through diet and discuss the possibility of supplementation. Overall, they emphasize the need for an individualized approach to ensure optimal bone health. 00:00 Introduction and Importance of Bone Health 05:04 Getting Enough Calcium on a P...
2024-09-0120 min
PlantStrongCo PodcastVegan Bodybuilding with Leah Marie, Figure Pro Leah Marie, a natural vegan figure pro bodybuilder and president of the World Natural Bodybuilding Federation in Australia, shares her journey to adopting a plant-based lifestyle and her experience in the world of bodybuilding. They also discuss the intersection of veganism and bodybuilding, highlighting the benefits and challenges of being a vegan athlete. Leah shares her journey from activism to focusing on personal impact through health and fitness. Chapters 00:00 Leah Marie's Journey to Veganism 11:13 Overcoming Injuries and Fear: Leah Marie's Path to Bodybuilding 12:24 The Importance of Variety in a Plant-Based Diet 13:58 Coaching and Guidance f...
2024-08-2846 min
PlantStrongCo PodcastTop 10 Tips For Plant Based & Vegan Athletes In this episode, Leah and Caitlin discuss 10 nutrition tips for plant-based athletes. They cover topics such as protein intake, legumes as a protein source, the importance of including soy foods, taking a B12 supplement, checking iron, B12, and vitamin D levels, taking an algae-based omega-3 supplement, the benefits of creatine for plant-based athletes, ensuring adequate calorie intake, focusing on iron and zinc intake, and finding a protein powder you enjoy. They provide recommendations and resources for each tip. Chapters 00:00 Introduction 03:13 Including Soy Foods 05:36 Monitoring Micronutrient Levels 07:58 The Benefits of Creatine 10:47 The Importance of Iron and Zinc 12:57 Finding a Protein Powder In...
2024-08-2114 min
PlantStrongCo PodcastMaximizing Performance Through Plant Foods With Crossfit Games Athlete, James Newbury James Newbury, a plant-based Crossfit athlete, shares his journey and experiences in the world of fitness and nutrition. He discusses how he initially became interested in plant-based nutrition and the misconceptions he faced. James emphasizes the importance of diversity in plant foods and the benefits he has experienced, including improved performance and overall well-being. He also highlights the significance of planning and preparation when it comes to maintaining a plant-based diet while traveling. James provides advice for athletes considering a plant-based diet, encouraging them to start with small changes and focus on the benefits of incorporating more plants into their...
2024-08-1427 min
PlantStrongCo PodcastPlant Based Nutrition Daily Checklist (in just 10 minutes!)In this episode, Leah and Caitlin provide a quick vegan diet checklist to ensure that you are meeting your overall micronutrient needs. They discuss the importance of consuming fruits and vegetables, getting enough protein, incorporating calcium-rich foods, ensuring iodine intake, including nuts and seeds, supplementing with Omega-3, and taking B12 supplements. Following these guidelines can help maintain good nutrition on a plant-based diet. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
2024-08-0510 min
PlantStrongCo PodcastHow To Choose A Protein Powder (Plant Based Edition) In this episode, Caitlin and Leah discuss how to choose a plant-based protein powder. They cover topics such as protein quantity, amino acid profile, top picks, fortification, IBS-related gut issues, sweeteners, and batch testing for athletes. The main takeaways are to look for a protein powder with adequate protein content, check the amino acid profile, consider personal preferences and budget, and be mindful of additional considerations like fortification and sweeteners. They also emphasize the importance of batch testing for athletes and pregnant/breastfeeding individuals. 00:00 Introduction and Overview 03:14 Chapter 2: Amino Acid Profile 06:48 Chapter 3: Top Picks 08:37 Chapter 4: Additional Considerations 12:46 Chapter 5: Batch Testing 15:58 C...
2024-07-2914 min
PlantStrongCo PodcastE23 - Exploring Vegan Diet Trends (Raw vegan, Fruitarian, WFPB, HCLF, Keto) In this episode, Leah and Caitlin discuss various vegan diet trends, including whole food plant-based, raw till four, fruitarian, high carb low fat, junk food vegan, and vegan keto. They explore the pros and cons of each trend and emphasize the importance of a balanced and flexible approach to veganism. They also highlight the potential drawbacks and nutritional inadequacies of extreme diets and the importance of meeting nutrient needs for overall health and performance. Chapters 00:00 Introduction to Vegan Diet Trends 02:25 Whole Food Plant-Based Diet 06:24 Raw Till Four and Raw Vegan 08:19 Fruitarian Diet 16:13 High Carb Low Fat Vegan Diet 23:33 Junk Food V...
2024-07-2727 min
PlantStrongCo PodcastE22 - Strategies for Meeting Protein Needs in a Calorie Deficit (Plant-based / Vegan edition) Summary In this episode, Caitlin and Leah discuss the challenges of getting enough protein while in a calorie deficit on a plant-based diet. They provide tips and strategies for meeting protein requirements in a deficit, emphasizing the importance of efficient protein sources, meal planning, and being mindful of energy-dense foods. The conversation also covers the use of protein powder and the preparation of high-protein, low-calorie meals. Chapters 00:00 Introduction to Protein Requirements in a Calorie Deficit 03:2 2The Importance of Efficient Protein Sources and Meal Planning 15:05 Utilizing Protein Powder and Preparing High-Protein, Low-Calorie Meals Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Serv...
2024-07-1825 min
PlantStrongCo Podcast6 Most Common Mistakes in Plant Based & Vegan Athletes The conversation covers six common mistakes in plant-based athletes and how to fix them. It delves into topics such as inadequate protein intake, under-fueling, excessive focus on whole foods, and the importance of supplementation. It also addresses the misconception of aesthetics and scale weight in relation to performance outcomes. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
2024-07-0826 min
PlantStrongCo PodcastTests You Should Get If You Are Vegan / Plant-based Summary In this episode, Leah and Caitlin discuss the tests that are important for vegans and plant-based eaters to regularly get to ensure they are meeting their nutritional needs. They cover tests for iron, B12, homocysteine and MMA, vitamin D, iodine, and omega-3 fatty acids. They explain why these tests are important, how to interpret the results, and provide recommendations for supplementation if necessary. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
2024-07-0117 min
PlantStrongCo PodcastWhat Supplements Should You Take On A Vegan Diet? Summary In this podcast, the Leah & Caitlin dive into a discussion about supplements for a vegan or plant-based diet. They cover the importance of B12, vitamin D, omega-3, calcium, iron, zinc, and the use of multivitamins. They provide recommendations for supplementation and discuss the potential risks and benefits of each nutrient. Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique Service options Find out more at plantstrongco.com
2024-06-2023 min
PlantStrongCo PodcastE18 - Q&A (sweeteners & IBS, low calorie snacks, being consistent & more)In this Q&A episode, Caitlin and Leah answer six questions related to nutrition and health. They discuss the impact of sugar-free products on IBS, provide healthy vegan low-calorie snack ideas, offer tips for fat loss and IBS management, share strategies for being consistent with nutrition, explain the importance of B12 supplementation even if nutritional yeast is consumed daily, and provide advice on transitioning away from macro and calorie tracking. Chapters 00:00 Introduction and Q&A Format 04:11 Healthy Vegan Low-Calorie Snack Ideas 10:41 Tips for Fat Loss and IBS Management 13:26 Strategies for Consistency with Nutrition 29:25 Transitioning Away from Macro and Calorie Tracking Ins...
2024-06-1129 min
PlantStrongCo PodcastLeucine On A Vegan DietIn this episode, Caitlin & Leah discuss the importance of leucine in optimizing muscle protein synthesis for individuals following a vegan or plant-based diet. It explains that leucine is an essential amino acid that plays a key role in triggering muscle protein synthesis. The conversation explores different ways to ensure adequate leucine intake, including incorporating soy-based foods, optimizing protein doses throughout the day, and considering leucine supplementation. It also touches on the use of branch chain amino acid (BCAA) and essential amino acid (EAA) supplements. The main takeaway is that while hitting the leucine threshold is important, total protein intake remains t...
2024-06-0320 min
PlantStrongCo PodcastIs Processed Food Bad? What You Should Be Thinking About Summary This episode discusses processed foods and the misconceptions surrounding them. The hosts explain that processed foods encompass a wide range of foods that have undergone some level of processing, including heating, canning, drying, and chemical processing. They emphasize that not all processed foods are the same and that there is a spectrum of processing, with some foods being more nutrient-dense and health-promoting than others. Leah & Caitlin discuss the pros and cons of processing and highlight the importance of individual assessment and a balanced approach to including processed foods in a healthy diet. Chapters 00:00 Introduction and Definition of Processed Foods 02:19 Un...
2024-05-2717 min
PlantStrongCo PodcastCreatine & Plant Based Athletes Summary In this episode, the hosts discuss the supplement creatine monohydrate in the context of a plant-based diet. They address the confusion and misinformation surrounding its usage, safety, and efficacy. They highlight the benefits of creatine supplementation, including increased power, strength, sprint performance, recovery times, muscle mass, and hydration status. The hosts also provide guidance on how to take creatine, debunk myths and misconceptions, and emphasize the safety of creatine monohydrate. Overall, they recommend creatine supplementation for athletes and gym-goers, especially those on a plant-based diet. Chapters 00:00 Introduction to Creatine Monohydrate 02:57 Benefits and Usage of Creatine 07:41 Creatine Supplementation for Performance O...
2024-05-2026 min
PlantStrongCo PodcastE14 - Calcium On A Plant Based Diet SummaryIn this episode, Leah and Caitlin discuss calcium on a plant-based diet. They cover the importance of calcium for bone health and how the body maintains calcium levels. The recommended daily intake of calcium varies depending on age and gender, but it is achievable through food alone on a plant-based diet. They provide a list of sources of calcium on a plant-based diet, including calcium-fortified milks, calcium-set tofu, and other fortified products. They also discuss the considerations for calcium supplementation, including timing and potential interactions with other supplements. Additionally, they touch on other dietary considerations for bone health...
2024-05-0619 min
PlantStrongCo PodcastVeganism & Perfectionism SummaryIn this episode, Leah and Caitlin discuss the intersection of veganism and perfectionism. Leah shares her personal journey from being an insufferable vegan to adopting a more nuanced approach. They emphasize the importance of supporting individuals along the plant-based spectrum and recognizing that everyone's capacity to adhere to a strict vegan lifestyle may vary. The hosts highlight the need for a flexible and sustainable approach to veganism that focuses on harm reduction rather than rigid adherence to a set of rules. They conclude by encouraging listeners to be true to themselves and their values. Chapters 00:00 Introduction and Background 03:06 T...
2024-04-2929 min
PlantStrongCo PodcastBodybuilding Risk Management For Women, Gut Issues & HA Summary In this episode, Leah and Caitlin discuss the impact of low energy availability in sports, specifically in bodybuilding. They share personal experiences with hypothalamic amenorrhea and explore strategies for risk reduction in bodybuilders. The conversation also touches on the difference between recovery dieting and reverse dieting, as well as the reluctance to gain weight in the bodybuilding community. They emphasize the importance of focusing on performance and lifestyle gains during the off-season and discuss the challenges of navigating hormonal contraception and maintaining health. In this episode, Caitlin Arnold and Leah discuss various aspects of bodybuilding, including the impact of...
2024-04-2340 min
PlantStrongCo PodcastUnderfueling, losing your period & how to get it back SummaryIn this episode, Leah and Caitlin discuss hypothalamic amenorrhea (HA) and its impact on athletes. HA is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability. The hosts explain the diagnosis process and the importance of addressing HA, including the risks of infertility, illness, reduced recovery, and bone health. They provide strategies for addressing HA, such as reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress. The episode concludes with a preview of part two, which will focus on HA in the context of bodybuilding. Takeaways Hy...
2024-04-1533 min
PlantStrongCo Podcast8 Ways To Increase Your Protein Intake On A Vegan Diet Summary In this episode, the hosts discuss eight ways to increase protein intake on a vegan diet. They emphasize the importance of focusing on efficient protein sources, such as tofu and textured vegetable protein, which have at least 12 grams of protein per 100 calories. They also recommend ensuring an adequate amount of protein in main meals and using higher protein grain products. Additionally, they suggest considering protein powders or protein products as tools to meet protein goals. Other tips include boosting meals with legumes, nuts, seeds, and nutritional yeast, choosing higher protein plant-based milk, having a repertoire of high protein snacks...
2024-04-0825 min
PlantStrongCo PodcastIs Soy Healthy? A Complete Rundown On Soy ResearchSummary In this episode, Leah and Caitlin discuss the myths and misconceptions surrounding soy consumption. They advocate for soy as a great source of protein for plant-based athletes and debunk the belief that soy has feminizing effects in men. They explore the positive effects of soy on cancer risk, menopause symptoms, and bone health. They also address considerations for thyroid function and fertility when consuming soy. Overall, the research supports the safety and benefits of moderate soy intake for both men and women. Chapters 00:00 Introduction 01:02 Advocacy for Soy Consumption 04:42 Mechanistic Understanding of Soy 05:41 Phytoestrogens...
2024-04-0135 min
PlantStrongCo PodcastE8 - How To Time Nutrition Around Training Summary In this episode, Leah & Caitlin discuss nutrition around training, including pre and post-workout nutrition, as well as nutrition during training. They emphasize the importance of fueling the body properly to optimize performance and recovery. The hosts provide guidelines for pre-training nutrition, including the consumption of carbohydrates and protein. They also discuss the benefits of intra-training nutrition, particularly for endurance athletes. Finally, they highlight the importance of post-training nutrition for refueling, repairing muscles, and rehydrating. Takeaways Pre-training nutrition should include a high carbohydrate meal/snack before the session, with a focus on low to moderate fat and fiber content. Intra-training n...
2024-03-2522 min
PlantStrongCo PodcastIron On A Plant Based Diet (+ How To Fix Deficiency) Summary In this episode, Leah and Caitlin discuss the importance of iron on a plant-based diet, including the types of iron and recommended daily intake. They explore the sources of iron in plant-based foods and the factors that affect iron absorption. The hosts also provide insights into treating iron deficiency, including high-dose iron supplements, iron infusions, and dietary strategies. Takeaways Iron is an essential nutrient that plays a vital role in the human body, and individuals following a vegan or vegetarian diet may be at a higher risk of iron deficiency. Heme iron, found in animal products, is more bioavailable th...
2024-03-1732 min
PlantStrongCo PodcastHow To Choose A Plant Based Milk SummaryIn this episode, the hosts discuss what to look for in a plant-based milk from a nutrition perspective. They cover topics such as protein content, calorie content, calcium content, added sugar and oil, and fortification. The hosts emphasize that the choice of plant-based milk depends on individual goals and preferences, and they encourage listeners to consider their overall diet when making a decision. They also highlight the importance of enjoying your food and not overthinking the choice of plant-based milk. Time Stamps 00:00 Introduction and Co-host Introduction 01:20 Overview of Plant-Based Milk Options 03:19 Protein Content in Plant-Based Milks 06:20 Calorie Content of...
2024-03-1023 min
PlantStrongCo PodcastE5 - Bloating On A Plant Based (Vegan) Diet Summary In this episode, Leah and Caitlin discuss bloating on a plant-based diet. They explore the main reasons for bloating, including high fiber intake and FODMAPs. They provide tips for reducing fiber intake and making low FODMAP substitutions. The hosts also emphasize the importance of chewing food well, practicing mindful eating, and maintaining good hydration. They suggest addressing constipation and avoiding large meals to reduce bloating. Additionally, they recommend using peppermint oil and heat therapy to relieve discomfort. The episode concludes with a reminder to seek individualized help if needed. Takeaways High fiber intake on a plant-based diet can contribute t...
2024-03-0422 min
PlantStrongCo PodcastE4 - Do We Recommend A Whole Food Plant Based Diet (WFPB)?SummaryIn this episode, Leah and Caitlin discuss the pros and cons of a whole food plant-based diet. They explore the research on the topic, including a study called the BROAD study, which showed significant weight loss and health improvements in participants following a whole food plant-based diet. The hosts highlight the potential benefits of this dietary approach, such as weight loss, improved health markers, and reduced consumption of processed foods. However, they also discuss the drawbacks, including the potential for excessive volume of food, digestive issues, restrictive eating patterns, and nutrient deficiencies. They conclude by recommending a...
2024-02-2630 min
PlantStrongCo PodcastAre Mock Meats Healthy? Summary In this episode, the hosts discuss the health aspects of mock meats compared to real meat. They explore the calorie and macronutrient content, micronutrient profile, cancer risk, and what to look for in mock meats. The conversation emphasizes the importance of comparing similar products and considering individual preferences and dietary needs. Takeaways Mock meats can be a healthy alternative to real meat, depending on the specific product and its nutritional profile. When comparing mock meats and real meats, it is important to consider the calorie and macronutrient content, as well as the micronutrient profile. Some mock...
2024-02-1916 min
PlantStrongCo PodcastPlant Based Protein 101In this episode, Leah & Caitlin discuss protein on a plant-based diet, including its importance for muscle growth and repair. The conversation covers topics such as protein efficiency, quantity, quality, distribution, leucine, and timing. The hosts emphasize the need for a variety of protein sources and the inclusion of soy-based foods. They also provide recommendations for protein intake based on individual goals and discuss the benefits of protein combining. Overall, the episode aims to show that plant-based athletes can achieve similar outcomes to those on an omnivorous diet. Takeaways Protein is essential for muscle growth and repair on a...
2024-02-1227 min
PlantStrongCo PodcastE1 - Get To Know UsIn this episode, Leah & Caitlin chat about How they go into the industry & their career journeys How, why & when they transitioned to a plant based/vegan lifestyle Their hopes for this podcast & what you can expect The PlantStrongCo Podcast is a weekly podcast delving into plant-based nutrition, hosted by two industry-leading experts. Leah Higl is a plant-based competitive powerlifter & sports dietitian with years of experience working with plant based & vegan athletes across all levels from recreational to elite. Caitlin Arnold is a plant based, natural bodybuilder & sports nutritionist. She also founded Plant Forged Phys...
2024-02-0528 min