NMA Radio: All About Supplements!

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It seems to me that when it comes to supplements, most vegans fall into one of two camps:

  1. The “Eh, I’m probably getting everything I need from my food” camp, or
  2. The “Ahh! I need supplements and lots of them!” camp.

Until recently I was completely devoted to Camp 1 — supplements were the last thing on my mind. And as much as he might not like to admit it, I think Matt started out in Camp 2.

Over time, and after blood tests, we’ve both shifted our views to reflect a more moderate approach to supplements for plant-based athletes. We both take a few, find them to be useful in some situations, perhaps even necessary in others.

In today’s episode, it’s all about the supplements. What we take, which we recommend, and which can be avoided through a whole foods diet.

Here’s what we talk about in this episode:

  • Do vegan athletes need to supplement their protein?
  • Getting to the bottom of B12
  • Why vitamin D is such an issue
  • The problem with over-supplementation

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NMA Radio: Staple Foods in the Vegan Athlete’s Pantry

glass jars with spices

Today it’s all about the staples: for a new vegan, it’s easy to find cookbooks and recipes that guide you through dinners, but what about a simple bowl of cereal, toast, or cup of tea?

With an increasingly large number of vegan substitutes available, it can feel like an overwhelming task to choose the healthiest ones. Not to mention making sure your favorite bread or pasta is actually 100% plant-based.

Inspired by a listener question, co-host Doug and I dig deep into our pantries and refrigerators to discuss the most common staples you’ll find in our vegan kitchens.

Here’s what we talk about in this episode:

  • Milk substitutes — what are the differences?
  • Eliminating the need for butter
  • Cooking with different oils (or none at all)
  • The spice dilemma
  • The nuts, seeds, and flours we keep in stock

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NMA Radio: The Most Important Daily Habits

Young female meditate in nature.Close-up image.

The easiest things to do are also the easiest things to not do.  — Jim Rohn

When most of us wake up each morning, we’re immediately faced with the perpetual list of to-dos. The whirlwind. Those urgent activities that demand your time: take the kids to school, answer emails, make phone calls, drive to work …

The problem is that often, we get so caught up in the urgent that we neglect the important.

What’s the difference? While the urgent activities need to be handled now, the important activities aren’t screaming to be done this minute. Nothing blows up if you don’t do them.

But the important hold tremendous power to shape our days positively. These are the habits that lead to physical and mental health. Happiness. Gratitude. Energy.

The crazy part? Most important habits take just a few minutes to complete, but still get brushed aside. Easy to do, but so easy to not do.

In today’s episode, Doug and I discuss our most important daily habits, why we fight so hard to keep them, and how you can establish beneficial habits of your own to start honoring the important.

Here’s what we talk about in this episode:

  • Why the morning is the best time for most habits
  • The one habit Matt values the most
  • Daily writing and brain dumps
  • Gentle movements as a way to fight aging
  • The power of visualization
  • Urgent versus important
  • How to establish your own important habits

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NMA Radio: What We Eat on a Typical Day

Note from Matt: If you’re keeping score at home, then you probably noticed we published two podcast posts in a row this week. Don’t worry, this week’s second blog post is still coming, just in a little different order due to travel schedules. We’ll back on track next week!

Over the past 95 episodes, we’ve talked a lot about the ideal diet, and ways Matt and I try to find it. Between the two of us, we’ve experimented with fruitarian, nutritarian, raw, juicing, oil-free, and minimal processed foods.

But while experimenting and talking about an ideal way of eating is fun and inspiring, it isn’t always practical. So today Matt and I get real — we share exactly what we eat throughout a typical day (i.e. not a day when we’re trying a crazy food experiment).

We don’t pretend that the way we eat is perfect, but we hope to provide a framework and give you some confidence in creating your own meal plan. And, hopefully, to demonstrate that a whole foods plant-based diet isn’t all kale and shots of wheatgrass.

Here’s what we talk about in this episode:

  • Typical breakfasts, lunches, and dinners
  • Should you snack throughout the day?
  • Why Doug doesn’t eat before a typical run, but Matt does
  • Eating healthy at the office

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NMA Radio: How to Save Money While Eating Healthy and Vegan

Lettuce

It’s no secret that local, organic, healthy food can get expensive. Add in all the fake meats and fancy spices or oils, and suddenly the choice to eat plant-based becomes the choice to spend more than ever on groceries.

But it doesn’t have to be this way. Even if you insist on shopping at the hippest of grocery stores, you can find ways to save money — without sacrificing your family’s health.

In today’s episode, we discuss our strategies for saving money on food, which foods are worth it no matter how much they cost, and which foods we avoid because of their hefty price tags.

Here’s what we talk about in this episode:

  • Simple meals to save money without cutting corners
  • Farmers market strategies to save you money
  • Cheap but nutrient-rich foods
  • Matt’s grocery store struggles
  • Should you avoid tempeh and tofu?

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14 Things We Wish We Knew Before We Went Vegan

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A few years ago Matt wrote a post called 10 Things I Wish I Knew Before I Went Vegan.

It was a reflection on his first two years as a vegan, and all the things he wished someone had told him before he made that change. Now that I’m inching towards my two year anniversary, we revisit that topic together and compare lists.

In today’s episode, we discuss those lessons, how they’ve impacted our experience so far, and why some of Matt’s have changed since his original post.

Here’s what we talk about in this episode:

  • This is the joke that never ends
  • Pizza … is it ruined forever?
  • How our cooking has adapted
  • Why it’s more than just a change in diet
  • The community is bigger than we thought

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How to GAIN Weight on a Plant-Based Diet

Seems like everywhere you turn, somebody’s got a new solution to help you lose weight. But what if your problem is the opposite: instead of wanting to lose weight, what if you want to put it on?

If you’re sick of being the stereotypical “skinny vegan,” and want to look as strong as you feel, then what do you do?

Even before I was vegetarian or vegan, I had trouble gaining weight. But with enough focus, I eventually figured out how to do so, through a combination of nutrition (hint: lots of peanut butter sandwiches!) and lifting weights. And a few years later, having lost the weight as a vegan and ultrarunner, I set out to gain weight once again — and I succeeded in putting on 17 pounds in six weeks.

In today’s episode, co-host Doug and I discuss why someone might want to gain weight, whether or not it’s healthy in the long run, and exactly how to do it on a vegan diet.

Here’s what we talk about in this episode:

  • The not-so-complicated calorie formula for gaining weight
  • A vegan “fat shake” — the recipe
  • Why you should stop running to bulk up
  • Supplements I’ve used to build muscle
  • Are there health benefits to putting on weight?

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Where Do You Get Your Protein?

tris di legumi in ciotola su fondo legno

For 91 episodes of No Meat Athlete Radio, we refrained from talking about protein. It’s almost as if we wanted to prove a point.

I wish this had been intentional. But maybe the fact that it wasn’t makes the point even more strongly: protein really just never came up when we brainstormed ideas for topics.

But although longtime vegans and vegetarians know that protein just isn’t the issue most people make it out to be, that doesn’t mean we shouldn’t have the conversation. If the protein hang-up prevents most people from giving a plant-based lifestyle a chance, then it’s worth talking about.

So here it is: the protein episode.

Here’s what we talk about in this episode:

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