Deficient Vegans

This week we go over some of the supplements that we like and discuss which ones might be useful, and some others that probably aren't worth thinking about. We also cover plant anti-nutrients in our myth of the week.Chapters0:07 Introduction to Supplements0:22 Chomp Chocolate Update1:50 New Vegan Cheese Alert4:21 Solar Foods Protein Shake5:05 Supplements Overview7:42 Protein Powder Insights9:36 Exploring Creatine11:54 Understanding Citrulline17:00 The Power of Ashwagandha19:36 The Truth About Magnesium26:06 Sleep Aids: Melatonin vs. L-Theanine27:50 Mushroom Extracts Discussion30:13 Multivitamins for Vegans32:48 Calcium Considerations35:10 Vitamin A and Iron Insights45:43 Debunking the Phytic Acid Myth52:08 Closing RemarksSend us Fan Mail⭐️ Deficient Vegans Discord ⭐️Protein Deficient Vegan WebsiteMuscle Deficient Vegan WebsiteFollow us on social media:Muscle Deficient Vegan - Fitness & NutritionInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesInstagramYouTubeTikTok

This week we talk about why you shouldn't "eat back" your calories from workouts or other exercise activities. We also tackle our myth of the week which is about serving sizes on U.S. nutrition labels.Chapters0:02 Welcome to the Deficient Vegans Podcast0:23 New News2:44 Vegan Restaurant Closures7:04 Support Your Favorites9:48 Fitness Tracker Misleading34:15 Myth of the Week44:59 Closing RemarksSend us Fan Mail⭐️ Deficient Vegans Discord ⭐️Protein Deficient Vegan WebsiteMuscle Deficient Vegan WebsiteFollow us on social media:Muscle Deficient Vegan - Fitness & NutritionInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesInstagramYouTubeTikTok

Practical fixes for lifting limitations, from grip hacks and equipment swaps to unilateral work for imbalances. Clear guidance on distinguishing pain from normal discomfort and training around injuries. Tips for overcoming fear, practicing safe failure, and building confidence with progressive exposure. Discussion of gym intimidation, supportive environments, and why muscle growth is helpful but not a magic fat-loss solution.

Discussion of new vegan innovations like upcycled broccoli stem ingredients and a vegan egg white powder. News on USDA slaughterhouse policy changes and Beyond Meat's rebrand. Clear breakdown of how to choose a personal protein target, four protein target levels, and when tracking protein is unnecessary. Myth segment on how veganism intersects with politics.

Clear breakdown of nutrition label basics like serving sizes, calories, macros and percent daily values. Why label math can mismatch due to rounding and digestibility. A simple protein‑per‑calorie rule to spot real high‑protein bars. Tips for estimating protein in restaurants and recipes and how sauces, breading and oils dilute protein density. Discussion of restrictive diets versus sustainable, high‑fiber strategies.

A deep dive into tofu types, from silken to super firm, and when to press or freeze for different textures. Practical prep techniques like shredding, crumbling, slicing, and blending into ricotta are covered. Non-soy alternatives and common soy health myths get clear discussion. Plus suggestions for where to try tofu and a handful of favorite tofu recipe ideas.

Send a text⭐️ Deficient Vegans Discord ⭐️ Protein Deficient Vegan WebsiteMuscle Deficient Vegan WebsiteFollow us on social media:Muscle Deficient Vegan - Fitness & NutritionInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesInstagramYouTubeTikTok

Clear guidance on building a lifting routine, from full-body templates to three-day splits. Practical tips on choosing exercises, swapping movements, and covering key patterns like hinge, squat, press, and pull. Talk of volume, rep ranges, training to failure, and when to prioritize strength, hypertrophy, or sport-specific power. Advice for beginners on frequency and scaling programs as you progress.

In this week's episode, we go over the basics of how to manage food and calories to reach your health and/or fitness goal. Topics include calorie tracking, calorie targets, protein targets, and an example plan for an example person.Links discussed in the episode:Fitness Jump Start E-BookTDEE CalculatorChapters0:02 Welcome to Deficient Vegans Podcast0:29 MrBeast and Lab-Grown Chicken1:36 Arizona's Controversial Bill2:45 Vegan Options Demand Study6:02 Getting Healthier: Setting Goals9:57 Recommendations for Weight Loss11:51 Gaining Muscle: Surplus Strategies13:03 Macronutrients: Balancing Your Diet17:06 Fiber Recommendations22:51 Meal Prep Tips and Tricks26:13 Quick and Easy Meal Ideas33:53 Strategies for Meeting Macronutrient Goals41:15 Tracking Progress and Adjustments45:56 Debunking the Crop Death Myth47:55 Updates from the Protein-Deficient Vegan50:58 Wrap-Up and Listener EngagementSend a text⭐️ Deficient Vegans Discord ⭐️ Protein Deficient Vegan WebsiteMuscle Deficient Vegan WebsiteFollow us on social media:Muscle Deficient Vegan - Fitness & NutritionInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesInstagramYouTubeTikTok

We wrap up the last week of Veganuary in this episode by giving you a crash course on switching to a vegan diet and some tips for going vegan in general. We're covering food swaps, social settings, finding restaurants, and more.Links mentioned in the episode:PDV Protein DatabaseMDV Fitness Jump Start BookChapters0:02 Welcome to the Deficient Vegans Podcast0:30 Vegan News Updates1:23 Innovative Products in Veganism3:19 Plant-Based vs. Vegan Defined5:38 The Vegan Diet Breakdown8:37 Cheese Alternatives Explored16:03 Condiments and Their Vegan Options19:01 Meat Substitutes: Finding the Right Fit24:43 Snack Alternatives for Vegans27:16 Vegan Sweets and Treats29:43 Dining Out as a Vegan36:24 Cooking and Recipe Tips43:21 Tofu and Seitan Tips for Cooking48:49 Tips for Cooking with TVP52:31 Kitchen Tools for Vegan Cooking57:42 Essential Spices for Beginners1:05:07 Where to Find Vegan Protein1:11:03 Soy-Free Protein Alternatives1:16:26 Creative Uses for Beans1:19:59 Exploring Vegan Documentaries1:22:43 Recommended Vegan Books1:27:26 Building a Vegan Community1:29:46 How to Go Vegan: Key Takeaways1:30:00 Myth of the Week: Lifting Heavy1:34:48 Wrapping Up January with UpdatesSend a text⭐️ Deficient Vegans Discord ⭐️ Protein Deficient Vegan WebsiteMuscle Deficient Vegan WebsiteFollow us on social media:Muscle Deficient Vegan - Fitness & NutritionInstagramYouTubeTikTokProtein Deficient Vegan - Food & RecipesInstagramYouTubeTikTok