What Supplements Do Vegans Need?

Vegetables on shelf in supermarket

It’s a compelling story, and an easy one to buy into: that with a diet so rich in micronutrients as a whole food, plant-based one is, we don’t need to supplement much.

That all we need is Vitamin B12, and the power of plants will take care of the rest.

Well, I’ll give you that this diet is pretty incredible … every month, new research backs this up. But at the same time, the research is shedding more and more light on what might be missing from even the most well-rounded plant-based diets.

In this episode of NMA Radio, I sit down with my friend Matt Tullman — a big thinker whose “30 by 30” goal is to help the plant-based diet reach 30% of the population by the year 2030 — to talk in-depth about which nutrients vegans really need to think about, perhaps even consider supplementing with, to maximize long-term health.

Matt and I agree that the best advertisement for the vegan movement is millions of strong, thriving vegans, and I hope listening to this interview will help you become (or remain!) one of them.

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The State of the Vegan Movement (And What We Can Do Better)

vegan word on wood background and vegetable - food

The state of the vegan movement is …

As we recorded today’s episode, how I completed that sentence began to vary.

In my opinion, there’s little doubt that veganism is becoming more mainstream and going plant-based gets easier by the day. But does that mean the movement is strong?

In today’s episode, Matt and I depart from our typical health and nutrition banter to discuss where veganism is right now as a movement. We’re not approaching this topic from a place of authority — neither of us can claim to be anywhere near authorities on the subject — but instead as two dudes in the middle of it.

We rave about all the new vegan options and foods, but also attempt to challenge each other on how we can do better as a community.

Oh, and I make a terrible analogy using kale, so there’s that too.

Here’s what we talk about in this episode:

  • The state of the vegan movement is …
  • Is veganism more popular, or are diets in general more widely accepted?
  • How to talk to someone on the Paleo diet
  • The pros and cons of meat-like meat alternatives
  • What we can do better as a movement

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The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness

Stretching after workout.

To run — as defined by our friends at Google — is to, “move at a speed faster than a walk.”

Wouldn’t it be beautiful if training was that simple?

The thing is, no matter if you’re training for a 5K or 50K ultramarathon, successful runners do a lot more than just run … something I haven’t always been willing to accept.

I’m the kind of guy that loves to run — weekend-long trial runs are a highlight each week, and daily runs fill me with energy and excitement. But as I progressed in distance and worked towards goals, it became clear I’d need to do more than just move at a speed faster than a walk to be successful.

If I could take care of my mind, legs, and nutrition, I’d speed recovery, and stay focused and injury-free.

The only problem? Nothing got me as excited as the act of running.

So I had to make a shift that would change everything. That shift?

To consider each run not as just the time on the road or trail, but the entire workout experience.

And it’s that viewpoint — which I share with you below — that helps me finish 100-mile ultramarathons and helps my coaching clients meet their goals.

Why Runs Don’t Stop When Your Watch Does

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How Not to Be the Punchline of the Vegan-at-a-Dinner-Party Joke (Rewind)

Leadership. Male Professor Shouting Though Megaphone Against Cha

We’ve all been there …

“Welcome to the BBQ, enjoy your carrots!” 

That moment at a restaurant, party, or dinner when all of a sudden people realize you’re vegan or vegetarian, and don’t know how to react. Before you can even say a word, someone gets defensive or pokes fun of your diet.

So what do you do? Usually, we react in one of two ways. Either:

  1. You use it as an opportunity to make a point, defend your diet choice, and maybe even convince a few people, or
  2. You brush it off and keep the mood light, in an attempt to make veganism appear as normal as possible.

I’m not saying either of these better than the other; I respect both choices. But I know the one that I choose, almost every single time.

In today’s episode, Matt and I bring back one of our most popular episodes ever, were we discuss those two approaches to handling uncomfortable situations at parties, with family, and while out to dinner. And we also discuss how sometimes it’s the simplest approach that has the biggest impact.

Here’s what we talk about in this episode:

  • Why your diet makes others uncomfortable
  • Matching a joke with a joke to defuse an uncomfortable situation
  • Is eating cheese worse than wasting cheese?
  • Why Doug ate a non-vegan dish at a family breakfast … and why he thinks this was the right choice

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7 Foods Worth Eating Every Single Day (and How to Make Sure You Actually Do It)

I know, nobody needs another “25 Can’t-Miss Superfoods” slideshow that makes you click “Next” 24 times.

Because as far as actually helping us to eat better, lists like these are pretty worthless.

The problem? None of them helps you to eat these foods habitually. We see the list, we make a mental note to eat more X, Y, and Z, and then we forget we ever read it as soon as someone sends us a cat video.

With that in mind, I present my version of the ubiquitous list — with a twist.

Although the foods here are the ones I actually do try to eat every single day, more importantly, I explain how I make sure to eat each one. And by making these foods a regular part of certain daily meals — salad, smoothie, etc. — you can make it an automatic habit that each and every day, the diet you eat is built around not just a random assortment of whole, plant-based foods, but the healthiest ones you can possibly eat.

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Rethinking Morning Routines

Notebook on wooden table

There’s no shortage of morning routine advice on the internet … including an older episode of No Meat Athlete Radio.

It typically goes something like this:

Do what I do and you’ll be more productive, creative, and cool.

But that’s not how self improvement works. There’s no one-size-fits-all approach to habits, nor is there one for what to do when you get your butt out of bed in the morning.

Today Matt and I share our new take on the morning routine, and the habits and structures we think work (and why other approaches might not).

Here’s what we talk about in this episode:

  • Doug calls you out
  • Does other morning routine advice get it wrong?
  • Why the simplest habits are often the hardest to keep
  • How we structure our mornings
  • A morning routine formula

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Make Time for Yourself (And Make Yourself Happy)

Game of chess

Matt is a wanna-be chess nerd.

That’s right, when Matt isn’t working on No Meat Athlete, hanging with his family, cooking, or going to the gym, he’s geeking out on chess.com tutorials.

And that’s probably exactly what he should be doing.

It’s easy to get so caught up in work, family, and other obligations that you never make time for yourself, and when you don’t make time to do things that bring you joy, it’s hard to bring joy into the other things you do.

In today’s episode, Matt and I discuss the importance of hobbies, what makes for a good hobby, and why we think they’re so important.

Here’s what we talk about in this episode:

  • The most important habit
  • What makes for a good hobby?
  • Thinking outside the box
  • Why coffee kept Matt from meditating
  • The deal with disc golf

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Our 12 Favorite Quick and Simple Plant-Based Meals

hot mexican burritoFor a long time, I thought eating healthy meant following strict, labor intensive recipes. Maybe because while growing up, quick meals were processed, oily, and generally included at least one box.

But over the years — as I started cooking plant-based food on my own — simple, fast, healthy meals became a weekday staple in my diet.

I now only use cookbooks when I have the extra time to cook something special, and I find that the best meals often feature only a few ingredients and take just 20 minutes to prepare.

Matt, with two kids and a busy schedule, has a similar story.

In today’s episode, we share our go-to quick and easy plant-based meals. The meals that we rely on week after week.

And the best part? Most of them are completely adaptable to the ingredients you have on hand.

Here’s what we talk about in this episode:

  • Plant-based pizza as a health food
  • Why we flock towards southwestern flavors
  • The humble potato
  • Can a salad be your dinner?

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