Just started eating vegan today. Had green beans, rice n brown beans for dinner with nice herbs and some soysauce. I already always ate oatmeal fruits n soymilk for breakfast and for lunch im gonna do salads, sandwiches with peanutbutter n banans and things like that. Im actually excited to do this. Ive tried to eat vegan before but i quit because of the gym but now i also use supplements for b12 and vegan protein powder. I only need to work on my sleep and on getting a different job haha. But its nice to be busy with this again.
Hell yeah! Unlike many people your diet sounds very well planned. For muscle I recommend soy-free tofu because it’s so high in protein & extremely low in carbs & fat. But regular tofu is cool too. Cronometer helps me track my macros so you might find that useful as well. I’m excited for you! Been vegan 4 years & I feel better now in my 30’s than I did in my 20’s. 💪
@@bravodefense Thanks so much. I dont know soy free tofu btw...i try to eat cleaner a more WFPB diet...i also want to lower my grain intake.. and eat more vegetables instead. I really want to do it with unprocessed foods. Just got back from the gym. I really hope this diet is giving me enough energy to train harder haha
THe third point you make about eating clean is so important. People confuse the goals. If you are trying to get your dream body, then although eating clean is important for your health, it doesn't necessarily contribute to your strength and fitness. @10:36 "clean eating is not the solution to building the body of your dreams. However, eating most of your calories from healthy, nutritious foods is important for your health." Well said, @leif
Good stuff guys! The answer to why many people don't seem to have any oxalate issues with dark greens, may be due to having a healthy gut microbiome. We know the microbiome changes when our diet changes. Eating more oxalates (and fiber) increases oxalate consuming bacteria and conversely consuming less fiber results in less oxalate digesting bacteria. Study: "Reducing the concentration of oxalate in the medium reduced the numbers of Oxalobacter formigenes bacteria." With a hi fiber diet feeding (prebiotic) O. formigenes, their metabolization of oxalates may make oxalates a non-issue for nutrient absorption in those consuming a whole food, plant-exclusive diet. Eating animal foods lowers O. formigenes, both from reduced fiber intake and from increasing competitive pathogenic bacteria, creating dysbiosis. Oxalate research shows that: 1. Where does it come from? Oxalic acid is mostly produced endogenously by human metabolism and less than half comes from our diet. 2. From study below: “O. formigenes degraded up to 98% of available oxalate in vitro and also promotes endogenous oxalate secretion” 3. Introducing human oxalate-consuming bacteria reversed oxalate risk: "Remarkably, colonization…resulted in a normalization of the hyperoxaluria and hyperoxalemia exhibited in non-colonized counterparts." 4. "...Oxalobacter (oxalate-eating bacteria) colonization led to reductions in urinary excretion." 5. That the use of anti-biotics can wipe out these good oxalate-eating bacteria: "The therapeutic use of antibiotics and other drugs may contribute to the loss of Oxalobacter formigenes." 6. A high fiber diet increases Oxalobacter and a diet of animal protein and fat increases pathogenic Bacteroides, which decreases Oxalobacter. 7. Replacing the good bacteria in our gut, cancels any negative effects - in just ONE DOSE of Oxalobacter! Study: "A single oral ingestion of O. formigenes by adult volunteers was, for the first time, shown to result in (i) reduced urinary oxalate excretion following administration of an oxalate load..." 8. That oxalate uptake from our gut into the bloodstream is regulated by human cells communicating to oxalate-consuming microbiota: "However, the precise signaling molecules and pathways involved in this physiological bacteria-host interaction have yet to be elucidated." Study: "Gut microbiota and oxalate homeostasis" Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC5300851/ Study: “Oxalobacter formigenes may reduce the risk of calcium oxalate kidney stones” “…only 17% of 247 stone subjects were colonized with O. formigenes…” Link: pubmed.ncbi.nlm.nih.gov/18322162/ Study: "Oxalobacter formigenes and Its Potential Role in Human Health" Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC124017/ Study: “The Use of Antibiotics and Risk of Kidney Stones" "Recent evidence suggests a possible, causal role of antibiotics in the development of kidney stones. A possible explanation for this finding includes alterations in the microbiome, especially in oxalate-degrading bacteria like O. formigenes." Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC6662656/ Study: "Antibiotic Use and Risk of Incident Kidney Stones in Female Nurses" "Results: Cumulative use of antibiotics for a total of 2 or more months during the age range of 40 to 49 years (NHS II) and 40 to 59 years (NHS II) was associated with significantly higher risk for developing incident stones compared with no use (pooled HR, 1.48; 95% CI, 1.12-1.96)." Link: pubmed.ncbi.nlm.nih.gov/31543288/ Study: “Oxalate-degrading bacteria of the human gut as probiotics in the management of kidney stone disease.” Link: pubmed.ncbi.nlm.nih.gov/20602988/
I’am new with starting my journey on vegan! I used to eat eggs everyday for years! Plus I did keto! It had me afraid of carbs! I’ loved eating burgers! Pizza! I had a pizza over the weekend ! I felt like crap eating it! I only had 2 slices! I have now clogged arteries! Plus had 2 A/fib! I’m on blood thinners’ thyroid plus migraines meds! I’ve been enjoying oatmeal again! I hope whole grain cereal is safe on vegan?? I make fruit 🍎 fruit 🍌 smoothies! But when my wife and I go out to restaurants the only thing I’ve been pretty much ordering salads so far. Yes with chicken! I’m still struggling with my dinner!! I needed this vedio! Thank you 🙏 for you’re support! And help
I love it. It's a very informative video. I've been vegan for seven years; however, I've always been overeating my calories. You have provided me with a very helpful guide. I will start with small changes until I can make it into a healthy habit, than you! 🙂🙌
Really like this quote from the first guest in your video, here's one: "I wouldn’t recommend somebody eat 100% whole foods all the time in a lot of cases because for one thing you’re going to feel like you’re denying yourself a lot of the comforts of living in a modern society with a lot of delicious things to try out and experience " Copied in my Notion :) In my case I took blood analysis 2 months ago which showed 7.2 chol. lvl, so high. My parents and I all life ate meat and dairy and also we have chicken which means I ate lots of eggs. So, there's a thing that I feel much better now on a vegan diet, although my parents not that strong that I am, they still eat animal products even though I urged them to look at veganism. Still trying to put scientific evidences to think forward vegan. Just gave you context to know! I am on this video, cuz last few weeks I struggled with an extremely fatigue day to day life and this quote is really good to stick like 80/20% Rule. Don't know what I'm going to eat on this 20%s, but obviously that's going to be delicious as my best recipe for kidney beans + mushrooms & onions, volia! Thank you for this video, it makes so much sence for vegans and society !
Thanks for sharing your story and how you've been navigating your diet! It's great to hear that you're finding a balance that works for you, and it sounds like you're exploring some delicious options. The 80/20 rule can definitely help make a vegan lifestyle more enjoyable without feeling too restricted. Keep experimenting with those tasty recipes, and I'm glad the video resonated with you!
Thank you for this Informative video.. I've been plant based for 1 month now, I don't eat any dairy nor animal produce.. so finding what I can do for protein since I do workout.. I found myself feeling low energy and sleepy.. so I will increase protein and eat more lol
Can you please share what you eat ? I’m new starting with my journey on plant based! I’ve been basically eating oatmeal with fruit smoothies! When I go out to a restaurant with my wife! I’ve been basically ordering salad with chicken! I’m struggling
@@geno5169long time vegan here. I’m a chef and owned a vegan restaurant. I lift weights 5 hours a week. I get protein from oats, various beans, lentils, grains like quinoa, tofu, soy beans, protein bars, protein powder.. there’s a lot of ways to add protein to plant based foods. I also eat PBfit. It’s a peanut butter but it’s powder and not “butter”, has more protein and less fat and sugar than traditional peanut butter. I mix it into curry dishes, oats, smoothies etc
Fantastic question! Assuming you are being efficient with your training time and not spending 5 minutes on your phone in between sets, you can use the total duration of your workout. If you are taking long breaks, then try to account for that time by subtracting it from your training time. 💪🌱
@@TheVeganGym Where did you get your guidelines for protein intake based on hours of exercise per week? The 1 g/lb comes from the bodybuilding community who want to compete (trying to leave no stone unturned). There's no need to get this much protein for the average gym-goer looking to build or maintain muscle. It's difficult to get this amount a protein without using protein powder, even for meat-eaters. No need to go over 0.73 g/lb. Gains can even be made at 0.5 g/lb. Training is the most import factor, plus a caloric surplus. The extra protein is just converted to glucose. Also, most bodybuilders know from experience that more carbs are better with more gym-time. It's common to consume dextrose pre-workout to load your glycogen stores so as not to fatigue during a long workout. Use carbs for energy and protein for repairing muscle. 70% of the amino acids from muscle breakdown are re-used to build muscle.
I live in Pennsylvania! We get a lot of crappy weather. If i can’t wear my tank top! It’s not warm enough! Like yesterday! I actually got to wear my tank top!
Just started eating vegan today. Had green beans, rice n brown beans for dinner with nice herbs and some soysauce. I already always ate oatmeal fruits n soymilk for breakfast and for lunch im gonna do salads, sandwiches with peanutbutter n banans and things like that. Im actually excited to do this. Ive tried to eat vegan before but i quit because of the gym but now i also use supplements for b12 and vegan protein powder. I only need to work on my sleep and on getting a different job haha. But its nice to be busy with this again.
Hell yeah! Unlike many people your diet sounds very well planned. For muscle I recommend soy-free tofu because it’s so high in protein & extremely low in carbs & fat. But regular tofu is cool too. Cronometer helps me track my macros so you might find that useful as well. I’m excited for you! Been vegan 4 years & I feel better now in my 30’s than I did in my 20’s. 💪
@@bravodefense Thanks so much. I dont know soy free tofu btw...i try to eat cleaner a more WFPB diet...i also want to lower my grain intake.. and eat more vegetables instead. I really want to do it with unprocessed foods. Just got back from the gym. I really hope this diet is giving me enough energy to train harder haha
THe third point you make about eating clean is so important. People confuse the goals. If you are trying to get your dream body, then although eating clean is important for your health, it doesn't necessarily contribute to your strength and fitness. @10:36 "clean eating is not the solution to building the body of your dreams. However, eating most of your calories from healthy, nutritious foods is important for your health." Well said, @leif
Yes! Thank you, Vinnie!
I put flax seeds I pretty much everything! Smoothie! Oatmeal! Salads!
Good stuff guys!
The answer to why many people don't seem to have any oxalate issues with dark greens, may be due to having a healthy gut microbiome. We know the microbiome changes when our diet changes. Eating more oxalates (and fiber) increases oxalate consuming bacteria and conversely consuming less fiber results in less oxalate digesting bacteria. Study: "Reducing the concentration of oxalate in the medium reduced the numbers of Oxalobacter formigenes bacteria."
With a hi fiber diet feeding (prebiotic) O. formigenes, their metabolization of oxalates may make oxalates a non-issue for nutrient absorption in those consuming a whole food, plant-exclusive diet. Eating animal foods lowers O. formigenes, both from reduced fiber intake and from increasing competitive pathogenic bacteria, creating dysbiosis.
Oxalate research shows that:
1. Where does it come from? Oxalic acid is mostly produced endogenously by human metabolism and less than half comes from our diet.
2. From study below: “O. formigenes degraded up to 98% of available oxalate in vitro and also promotes endogenous oxalate secretion”
3. Introducing human oxalate-consuming bacteria reversed oxalate risk: "Remarkably, colonization…resulted in a normalization of the hyperoxaluria and hyperoxalemia exhibited in non-colonized counterparts."
4. "...Oxalobacter (oxalate-eating bacteria) colonization led to reductions in urinary excretion."
5. That the use of anti-biotics can wipe out these good oxalate-eating bacteria: "The therapeutic use of antibiotics and other drugs may contribute to the loss of Oxalobacter formigenes."
6. A high fiber diet increases Oxalobacter and a diet of animal protein and fat increases pathogenic Bacteroides, which decreases Oxalobacter.
7. Replacing the good bacteria in our gut, cancels any negative effects - in just ONE DOSE of Oxalobacter! Study: "A single oral ingestion of O. formigenes by adult volunteers was, for the first time, shown to result in (i) reduced urinary oxalate excretion following administration of an oxalate load..."
8. That oxalate uptake from our gut into the bloodstream is regulated by human cells communicating to oxalate-consuming microbiota: "However, the precise signaling molecules and pathways involved in this physiological bacteria-host interaction have yet to be elucidated."
Study: "Gut microbiota and oxalate homeostasis"
Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC5300851/
Study: “Oxalobacter formigenes may reduce the risk of calcium oxalate kidney stones”
“…only 17% of 247 stone subjects were colonized with O. formigenes…”
Link: pubmed.ncbi.nlm.nih.gov/18322162/
Study: "Oxalobacter formigenes and Its Potential Role in Human Health"
Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC124017/
Study: “The Use of Antibiotics and Risk of Kidney Stones"
"Recent evidence suggests a possible, causal role of antibiotics in the development of kidney stones. A possible explanation for this finding includes alterations in the microbiome, especially in oxalate-degrading bacteria like O. formigenes."
Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC6662656/
Study: "Antibiotic Use and Risk of Incident Kidney Stones in Female Nurses"
"Results: Cumulative use of antibiotics for a total of 2 or more months during the age range of 40 to 49 years (NHS II) and 40 to 59 years (NHS II) was associated with significantly higher risk for developing incident stones compared with no use (pooled HR, 1.48; 95% CI, 1.12-1.96)." Link: pubmed.ncbi.nlm.nih.gov/31543288/
Study: “Oxalate-degrading bacteria of the human gut as probiotics in the management of kidney stone disease.”
Link: pubmed.ncbi.nlm.nih.gov/20602988/
Thanks Geoff!! 🤙
I’am new with starting my journey on vegan! I used to eat eggs everyday for years! Plus I did keto! It had me afraid of carbs! I’ loved eating burgers! Pizza! I had a pizza over the weekend ! I felt like crap eating it! I only had 2 slices! I have now clogged arteries! Plus had 2 A/fib! I’m on blood thinners’ thyroid plus migraines meds! I’ve been enjoying oatmeal again! I hope whole grain cereal is safe on vegan?? I make fruit 🍎 fruit 🍌 smoothies! But when my wife and I go out to restaurants the only thing I’ve been pretty much ordering salads so far. Yes with chicken! I’m still struggling with my dinner!! I needed this vedio! Thank you 🙏 for you’re support! And help
The text contains 13 exclamation marks, a bit excessive don't you think? haha : )
Your videos are very well researched and put together. Bravo.
Thank you very much! 🙂
Such a great summary of vegan nutrition.
Glad it was helpful!
Your videos are top-notch!!! Thank you so much!
Thank you so much! 😄
Excellent information and very educational for me to reach my goals with VSA!
Let's go!! So glad to hear it! 🙂
what would you suggest as the best source of protein from vegetable foods?
You may be interested in our video where we ranked the different vegetables!! th-cam.com/video/qA1_cYDw8Tg/w-d-xo.htmlsi=11BE2CqJfRW1CkGb
great video, thanks!🙏🏻
Glad you liked it! Thanks, Petra!
I love it. It's a very informative video. I've been vegan for seven years; however, I've always been overeating my calories. You have provided me with a very helpful guide. I will start with small changes until I can make it into a healthy habit, than you! 🙂🙌
You're welcome!! I'm so glad you found it to be informative! 🙌
Really like this quote from the first guest in your video, here's one: "I wouldn’t recommend somebody eat 100% whole foods all the time in a lot of cases because for one thing you’re going to feel like you’re denying yourself a lot of the comforts of living in a modern society with a lot of delicious things to try out and experience "
Copied in my Notion :)
In my case I took blood analysis 2 months ago which showed 7.2 chol. lvl, so high. My parents and I all life ate meat and dairy and also we have chicken which means I ate lots of eggs. So, there's a thing that I feel much better now on a vegan diet, although my parents not that strong that I am, they still eat animal products even though I urged them to look at veganism. Still trying to put scientific evidences to think forward vegan.
Just gave you context to know!
I am on this video, cuz last few weeks I struggled with an extremely fatigue day to day life and this quote is really good to stick like 80/20% Rule. Don't know what I'm going to eat on this 20%s, but obviously that's going to be delicious as my best recipe for kidney beans + mushrooms & onions, volia!
Thank you for this video, it makes so much sence for vegans and society !
Thanks for sharing your story and how you've been navigating your diet! It's great to hear that you're finding a balance that works for you, and it sounds like you're exploring some delicious options. The 80/20 rule can definitely help make a vegan lifestyle more enjoyable without feeling too restricted. Keep experimenting with those tasty recipes, and I'm glad the video resonated with you!
@@TheVeganGym Thank you for your reply!
Thank you for this Informative video..
I've been plant based for 1 month now, I don't eat any dairy nor animal produce.. so finding what I can do for protein since I do workout.. I found myself feeling low energy and sleepy.. so I will increase protein and eat more lol
Thank you for your comment! Getting in vegan sources of protein are vital for maintaining energy levels & satiety. 🙂
Can you please share what you eat ? I’m new starting with my journey on plant based! I’ve been basically eating oatmeal with fruit smoothies! When I go out to a restaurant with my wife! I’ve been basically ordering salad with chicken! I’m struggling
@@geno5169long time vegan here. I’m a chef and owned a vegan restaurant. I lift weights 5 hours a week. I get protein from oats, various beans, lentils, grains like quinoa, tofu, soy beans, protein bars, protein powder.. there’s a lot of ways to add protein to plant based foods. I also eat PBfit. It’s a peanut butter but it’s powder and not “butter”, has more protein and less fat and sugar than traditional peanut butter. I mix it into curry dishes, oats, smoothies etc
Is the rest time between reps a work out time or you should not add it up to the work out time for protein levels ?
Fantastic question! Assuming you are being efficient with your training time and not spending 5 minutes on your phone in between sets, you can use the total duration of your workout. If you are taking long breaks, then try to account for that time by subtracting it from your training time. 💪🌱
I started lifting in January. Everyday! Doing push-ups! I bought those morning star veggie burgers!
@@TheVeganGym Where did you get your guidelines for protein intake based on hours of exercise per week? The 1 g/lb comes from the bodybuilding community who want to compete (trying to leave no stone unturned). There's no need to get this much protein for the average gym-goer looking to build or maintain muscle. It's difficult to get this amount a protein without using protein powder, even for meat-eaters. No need to go over 0.73 g/lb. Gains can even be made at 0.5 g/lb. Training is the most import factor, plus a caloric surplus. The extra protein is just converted to glucose.
Also, most bodybuilders know from experience that more carbs are better with more gym-time. It's common to consume dextrose pre-workout to load your glycogen stores so as not to fatigue during a long workout. Use carbs for energy and protein for repairing muscle. 70% of the amino acids from muscle breakdown are re-used to build muscle.
I’ve been taking multivitamins! Plus extra vitamin D!
Great video thank you 🎉
Thanks for watching! 🙂
All I want is to be healthy with getting lean! I’m 55 now! I want to be in the best shape now that I’m 55!
I did buy organic plant based protein powder!
Losing weight is a struggle…
Good video!
Thank you, Gustavo!
So I can gain weight with too much fruit? I sometimes make a fruit smoothie for my breakfast ! Maybe for lunch I’ll make a hummus bread
I am ready to go all vegan
I live in Pennsylvania! We get a lot of crappy weather. If i can’t wear my tank top! It’s not warm enough! Like yesterday! I actually got to wear my tank top!
I don’t have anything to measure my body fat! So that means I’ve never got to ! I wish I knew!
Dont like the taste of seaweed
I have a hard time gaining weight. When i do gain weight it goes to my stomach. 🥲
Unfortunately, we can't control where we gain weight! 😞
I’m the same! When I gain weight ! It’s straight to my stomach!