Send us a Text Message. In episode 13 of the VeGAINS Fitness and Nutrition 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 carbo…

Send us a Text Message. In this episode of the VeGAINS Fitness and Nutrition 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 …

Send us a Text Message. 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 f…

Send us a Text Message. Ever wondered if vegans really just live on a diet of "rabbit food"? This week, we're plucking apart the misconceptions surrounding veganism. We'll also squash the protein deficiency scare, reassuring you that with a dash of insight and a sprinkle of planning, building muscle on a plant-based diet isn't just possible, it's b…

Send us a Text Message. Unlock the secrets to thriving on a plant-based diet as we traverse the landscape of micronutrients essential for vegans. We'll explore the mighty kale's calcium offerings and dive into the ocean of algae oil for that omega-3 goodness. Come along for an inspiring journey into the world of vegan nutrition, where knowledge mee…

Send us a Text Message. In this episode, we discuss the concept of 'Veganuary', where people try a plant-based diet for the month of January. We give advice on how to transition to being vegan. We suggest various tips and tricks. We also suggest plant-based alternatives for condiments, meats, and cheeses. Additionally, we recommend vegan-friendly s…

Send us a Text Message. Unlock the secrets of macronutrients with us and the superb protein-deficient vegan on this latest VeGAINS Fitness and Nutrition Podcast! We're getting down to the nitty-gritty of your diet’s building blocks - protein, carbs, and fats - and how they fuel everything from your morning jog to your weightlifting session. Say goo…

Send us a Text Message. Ever wondered how your body actually uses and burns calories? Today, we pull back the curtain on this fascinating process, revealing the four main factors contributing to your total daily energy expenditure. With our practical tips on calculating your daily needs, you'll be well-equipped to manage your weight effectively. We…

Send us a Text Message. In this episode, we touch upon the crucial role of tracking calories for effective weight management, advocating the use of popular apps like MyFitnessPal and Cronometer to log food intake accurately. We also stress the importance of owning a kitchen scale for precise measurement of food portions. Emphasis is placed on track…

Send us a Text Message. Is maintaining a healthy lifestyle while traveling an impossible task? We thought so until we figured out some tips and tricks to stay on the wellness track, even when we're on the move. This episode is a survival guide for staying fit, hydrated, and well-rested on your journeys. Check out the blog post this episode is based…

Send us a Text Message. Ever wondered how some people manage to stay fit and still indulge in mouth-watering holiday feasts? As your hosts, we promise to guide you through the complexities of maintaining a fitness-focused vegan lifestyle, especially during the festive season. We unravel the mystery of protein sourcing for vegans and how we handle t…

Send us a Text Message. Ever thought you could enjoy a hearty Thanksgiving feast without breaking your fitness goals? Brace yourself as we unravel the secrets to maintaining a fitness-oriented lifestyle while keeping a keen eye on your fitness throughout the Thanksgiving season. From smart strategies like calorie-saving before the holiday, loading …

Send us a Text Message. Welcome to our inaugural episode! Ready to step up your vegan fitness game? We're taking a deep dive into the world of plant-based fitness and nutrition, sharing some mouth-watering recipes, and, best of all, showing you how to pack in the protein without relying on supplements. Whether you're a seasoned vegan athlete or a n…

Ever wondered why bodybuilders train differently than powerlifters? Wouldn't training that gets you super strong, also make you super jacked? Or are they seperate goals entirely? Back as our first three-peat guest, Dr. Eric Helms breaks down the difference between training for strength and training for muscle growth. If you have seen any of Eric's …

Why do some claim that they couldn't be healthy eating just plants? While others seem to thrive? I'm chatting all things dietary balance with Accredited Practicing Dietitian Melissa D'Elia. We Cover: What does it mean to be healthy? Why do people claim they weren't healthy on a plant-only diet? What are the signs of an unbalanced diet? Key componen…

Ohhh it's a big one today friends… The Plant Strong Dietitian, Leah Higl, is back to grace your ears once again with her deep knowledge of all things vegan nutrition. And today, it's all about fat loss. Specifially we cover: Is fat loss positive or negative? The most important aspect of goal setting. Fat loss methods vs. principles. How to create a…

Everything you thought you knew about back pain, posture and technique is wrong. (Or at least maybe a little misguided). Like any industry, there are great physios, and there are poor physios. I wanted to bring Andrew on to provide some insight, some perspective, and some practical take homes so you feel better equipped at knowing who to trust. We …

On today’s show, we’re answering the question… what does the future of our protein look like? I am sure you are well aware of the current state of our climate and the huge obstacles we face as a species if we want to continue to call this place home. Where we source our protein is an incredibly important component of this issue, and in recent years…

Social media is a tricky space to navigate, especially in the fitness industry. For the budding fitness enthusiast or novice trainee, looking for content on social platforms around what to do in the gym and how to eat for results, will more often than not lead them to a plethora of influencers with large followings. However this doesn't always mean…

On today’s show… what’s up with soy? You’ve likely all heard someone claim that soy is bad for health, causes breast cancer, lowers testosterone and makes men grow boobs. But where did this all come from? And what does the evidence have to say about it. I dive into it that with Dr. Nagra to provide all you soy boys and girls with an easy to digest …

On today’s show… we hit you with the most common nutrition errors in plant based nutrition. Specifially we cover: - What it means to be a science-based, vegan dietitian. - How Leah changed her relationship with food. - The problem with “Clean Eating” and strictly whole food approaches. - Common nutrition errors: Protein. - Common nutrition errors: …

On today’s show… It’s finally time to talk about Creatine. Should you bother with it? Is it safe? And what about hair loss and weight gain? I have the Creatine Godfather himself, Darren Candow PhD, to rip into this one and provide clear, evidence based information on what creatine is, how it works and how to supplement with it. Plus, we touch on an…

Is just getting enough protein the best recommendation for optimising your results on a plant based diet? Or do we need to dive a little deeper and make our food selections based on specific amino acids? On today's episode I've got the brilliant mind of Dr. Eric Trexler joining me to break down the latest research on plant protein vs. animal protei…

I cannot believe another year has just gone! But I am also immensely proud of the content from the the 2021 season. I hope you gain as much from listening to these episodes as I do recording them. This year, I couldn't possibly include a piece from every guest in this summary episode, so instead, I have taken a short clip from sections I think you …

Alice is a personal trainer, weightlifting competitor and lifelong vegetarian turned vegan. We cover: Finding lifting, why ladies struggle with gyms and how to own your spot in the gym. Growing up as a vegetarian, bringing weird food to school and transitioning to Veganism. Sex differences in training outcomes: Are men actually stronger? Do ladies …

Ever wondered what athletes do differently? What are the key exercises you need to include in your program? What about training the core? What does that actually mean and how should you do it? Whether you are new to training, or been at this game a long time, this episode if full of wisdom and practical take homes from Tony's years in the trenches.…

A big episode today friends! I take the plunge and dive into the murky waters of understanding the menstrual cycle, how it effects training and performance, and what to do about it. In reality, as you will see, it's not so murky after all, and you will come away with some clear, evidence based conclusions on exactly how you should approach that tim…

Modern shoes are messing with our feet… And when our feet are the foundation for the way the rest of our body moves and functions, we need understand how footwear affects that function. Andy is a natural podiatrist based in Melbourne and on this episode we dive into: How natural podiatry differs from what is taught in mainstream academia Why fee ta…

"Love your body" "You are worth more than just your looks" You've likely seen statements like these thrown around, and maybe you have said them yourself. But the question we are all left wondering is, how? Can I still improve my body through diet and training AND have a positive body image? What does a positive body image even mean? And how do I kn…

Today I am joined by world renowned running coach, blogger and podcaster Jason Fitzgerald. As myself and many of our VBC community begin to dabble in longer distance ruining, I thought it was timely to bring in the man himself, Jason Fitzgerald, to break down the common misconceptions and help to empower you to go out there and succeed in whatever …

It was my absolute pleasure to host Alan Flanagan (@thenutritional_advocate) for a deep dive into the science on animal products and human health outcomes. Generally, and understandably, people have a hard time separating the moral and ethical implications of meat consumption from the objective assessment of the evidence on human health effects. Wh…

Concurrent Training Effects on Muscle and Strength I wanted to bring Eric on for round two, to discuss just how much effect activities like football, hiking, running, or other high intensity activities such as circuit training or crossfit have on our potential to grow muscle and build strength. Specifically we dive deep into: What the interference …

Reality is we are humans, and we don’t get it right all of the time. Sometimes nailing your daily nutrition to ensure adequate nutrient intake is just one more thing that you have to make time for. Having a safety net to ensure you are able to continue your plant based or plant exclusive lifestyle without running into potential deficiencies is a si…

Unfortunately Crossfit has become one of those terms that provokes a couple of polarising responses. Many love it and are completely engrossed in the Crossfit scene, and for good reason, as we discuss in this episode. On the other hand, the rumours, misconceptions and stigma that surround Crossfit have lead to many being turned away without ever tr…

Wow team, this one is essential listening for all vegans and non-vegans alike. If you want to learn how to communicate more effectively about the things that matter to you most, this is for you. If you are sick of heated vegan debates that lead nowhere, this is for you. If you have a friend of family member who is not vegan, and still doesn't get i…

If endurance training is your thing, or you dabble in a run every now and then, this episode with Daniel Weiss is for you. We cover: What’s involved in OCR based training Main components of a diet for endurance How fibre can be a detriment How important is protein? Common problems with endurance athletes Setting your own calorie and carb targets Pr…

Can women gain muscle? How much? And why do many ladies shy away from it? Check out Hawys instagram @that_vegan_bodybuilder We cover: Hawys eating disorder Finding strength training Overcoming the fear of weight and muscle gain Muscle mass expectations Training around the menstrual cycle If you enjoy this episode please share it with someone you th…

Todays episode is one I have looked forward to for a while. Over the past few years, you may have heard the terms ‘anti-diet’, ‘intuitive eating’ ‘Health At Every Size’ and ‘weight neutral’. In an industry that is predicated on helping humans lose weight in order to improve their lives, the above terms have caused quite a stir. Can we really be hea…

Recently I had the pleasure of attending an innovative exercise class at Westward Cycle, here in Auckland - termed 'rhythm cycling'. I had a blast, and since the instructor was a vegan, we had to sit down for a yarn all about her journey. In this packed episode with Nicky we touch on: What rhythm cycling is What it takes to create a positive class …

To appropriately see out the last season of the podcast, I've put together a 2-part series of some of the best moments from the podcast in 2020. For long time listeners, I hope you enjoy going back over these excerpts, For new listeners, use this as an opportunity to see what is hiding in the archives, and perhaps head back and listen to a full epi…

Here we are, almost exactly one year since the release of the first VBC episode. It's been an absolute pleasure to share these exchanges with you, And to share a few of my own learnings along the way. Please consider subscribing to the podcast to ensure you never miss and episode, And a quick review on iTunes Podcast app always does wonders. You ca…

Recently I was fortunate enough to participate in a scientific study on rates of weight gain at AUT in Auckland, New Zealand. Over the 8 week study I trained 3 days per week in the lab, and in the process discovered a man steeped in practical training knowledge, quality banter and an impressive selection of anime t-shirts. I sit down with Colby Sou…

Lauren Coleman is a vegan personal trainer and nutritionist in Auckland, New Zealand. Her recommendations around plant based eating and health in general are a look into how nuanced coaching should be. We cover: Black & white thinking - how it’s ruining our relationship with food Working with the general population: Recommendations for a healthy di…

A fun, insightful and at times deep, question and answer episode with repeat guest Chris Tan @shredded.tofu We cover: 05:18 Why the name change? 07:36 Covid-19 lockdown - dieting, training & mental health 22:20 The value of diet breaks 29:19 Jax’s next cutting experiment 35:05 Q1 - What is your weirdest food hack when shredding? 42:22 Q2 - Will you…

A relaxed and conversational episode with my Welsh brother - Vegan Muscle Coach. In this episode we cover: Morgans experiences with bodybuilding and how it shaped his current life and profession What happens when you transition to plants Muscle gain, genetics and training as a tall, skinny guy Bodybuilding, body fat and the negative realities of di…

Anastasia (@sciencestrength on Instagram) is an international level powerlifter, bodybuilder and badass scientist with a PhD in biochemistry from the University of Cambridge, researcher in the field of sports nutrition and exercise science, passionate coach and creator of the TLV protein bakery. On this episode we dive into: Anastasia's back ground…

Danny Lennon is one of the most rational and measured humans I have met, and it was an honour to have him on to discuss his most recent podcast series 'Ethics of Veganism & Omnivorism' Find Danny on Instagram Ethics of Veganism & Omnivorism Series (Part 1) – Andrew Chignell, PhD (Part 2) – Prof. Paul Thompson (Part 3) - Alex O' Connor (highly recom…

Julia Grace is an accomplished powerlifter USPA/IPL 52kg Powerlifter, handstand enthusiast and animal flow coach. Her adventures have also included cycling, running, triathlon and open-water swimming. I really enjoyed hearing Julia's journey to Veganism and the ensuing discussion around transitions, what a healthy diet actually looks alike and why …

Well guys, here it is - the protein episode. And who better to have laying down the facts on protein for strength, muscle and health than Eric Helms himself. On this episode we jump into the science of: Why should we care about protein? How much protein do we need? Do recommendations need to be altered for a plant predominant diet? Tips for protein…

Nat is the owner of Prep and on this episode we dive into her journey from truck driver to award winning business owner creating positive change for the people of Aotearoa. Along with our discussion on entrepreneurship, chasing passion and setbacks that come with it, we cover some tips on cooking simple and effective vegan meals that your friends a…