PlantStrongCo Podcast – Details, episodes & analysis

Leah Marie, a natural vegan figure pro bodybuilder and president of the World Natural Bodybuilding Federation in Australia, shares her journey to adopting a plant-based lifestyle and her experience in the world of bodybuilding. They also discuss the intersection of veganism and bodybuilding, highlighting the benefits and challenges of being a vegan athlete. Leah shares her journey from activism to focusing on personal impact through health and fitness.  

Chapters

00:00 Leah Marie's Journey to Veganism
11:13 Overcoming Injuries and Fear: Leah Marie's Path to Bodybuilding
12:24 The Importance of Variety in a Plant-Based Diet
13:58 Coaching and Guidance for New Vegans and Vegan Bodybuilders
21:22 Leah Marie's Road to Recovery and Future Plans
24:16 Overcoming Pain and Misalignment
26:35 The Challenges of Being a Vegan Athlete
29:36 Finding Balance: Tracking Macros vs. Intuitive Eating
38:56 Veganism as Activism: Living by Example

  Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

In this episode, Leah and Caitlin discuss 10 nutrition tips for plant-based athletes. They cover topics such as protein intake, legumes as a protein source, the importance of including soy foods, taking a B12 supplement, checking iron, B12, and vitamin D levels, taking an algae-based omega-3 supplement, the benefits of creatine for plant-based athletes, ensuring adequate calorie intake, focusing on iron and zinc intake, and finding a protein powder you enjoy. They provide recommendations and resources for each tip.   Chapters 00:00 Introduction 03:13 Including Soy Foods 05:36 Monitoring Micronutrient Levels 07:58 The Benefits of Creatine 10:47 The Importance of Iron and Zinc 12:57 Finding a Protein Powder   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

In this Q&A episode, Caitlin and Leah answer six questions related to nutrition and health. They discuss the impact of sugar-free products on IBS, provide healthy vegan low-calorie snack ideas, offer tips for fat loss and IBS management, share strategies for being consistent with nutrition, explain the importance of B12 supplementation even if nutritional yeast is consumed daily, and provide advice on transitioning away from macro and calorie tracking.    Chapters 00:00 Introduction and Q&A Format 04:11 Healthy Vegan Low-Calorie Snack Ideas 10:41 Tips for Fat Loss and IBS Management 13:26 Strategies for Consistency with Nutrition 29:25 Transitioning Away from Macro and Calorie Tracking   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

In this episode, Caitlin & Leah discuss the importance of leucine in optimizing muscle protein synthesis for individuals following a vegan or plant-based diet. It explains that leucine is an essential amino acid that plays a key role in triggering muscle protein synthesis.   The conversation explores different ways to ensure adequate leucine intake, including incorporating soy-based foods, optimizing protein doses throughout the day, and considering leucine supplementation. It also touches on the use of branch chain amino acid (BCAA) and essential amino acid (EAA) supplements. The main takeaway is that while hitting the leucine threshold is important, total protein intake remains the most crucial factor for muscle growth.   Chapters 00:00 Introduction to the Leucine Dilemma 01:17 Understanding Leucine and Muscle Protein Synthesis 06:02 Optimizing Leucine Intake through Protein Doses 08:08 Considering Leucine Supplementation   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

Summary This episode discusses processed foods and the misconceptions surrounding them. The hosts explain that processed foods encompass a wide range of foods that have undergone some level of processing, including heating, canning, drying, and chemical processing. They emphasize that not all processed foods are the same and that there is a spectrum of processing, with some foods being more nutrient-dense and health-promoting than others.   Leah & Caitlin discuss the pros and cons of processing and highlight the importance of individual assessment and a balanced approach to including processed foods in a healthy diet.   Chapters 00:00 Introduction and Definition of Processed Foods 02:19 Understanding the Spectrum of Processed Foods 04:17 Cons of Processing 07:02 Pros of Processing 09:19 Assessing Health-Promoting Processed Foods 15:20 Balancing Processed Foods in a Healthy Diet   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

Summary In this episode, the hosts discuss the supplement creatine monohydrate in the context of a plant-based diet. They address the confusion and misinformation surrounding its usage, safety, and efficacy. They highlight the benefits of creatine supplementation, including increased power, strength, sprint performance, recovery times, muscle mass, and hydration status. The hosts also provide guidance on how to take creatine, debunk myths and misconceptions, and emphasize the safety of creatine monohydrate. Overall, they recommend creatine supplementation for athletes and gym-goers, especially those on a plant-based diet.   Chapters 00:00 Introduction to Creatine Monohydrate 02:57 Benefits and Usage of Creatine 07:41 Creatine Supplementation for Performance Optimization 10:02 Maximizing Muscle Creatine Stores 16:00 Creatine and Plant-Based Athletes 25:02 The Safety of Creatine Monohydrate   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

Summary
In this episode, Leah and Caitlin discuss calcium on a plant-based diet. They cover the importance of calcium for bone health and how the body maintains calcium levels. The recommended daily intake of calcium varies depending on age and gender, but it is achievable through food alone on a plant-based diet. They provide a list of sources of calcium on a plant-based diet, including calcium-fortified milks, calcium-set tofu, and other fortified products. They also discuss the considerations for calcium supplementation, including timing and potential interactions with other supplements. Additionally, they touch on other dietary considerations for bone health, such as vitamin D and vitamin K, and the importance of weight-bearing exercise.   Chapters 00:00 Introduction to Calcium on a Plant-Based Diet 00:32 Importance of Calcium for Bone Health 01:22 Calcium Intake and Blood Calcium Levels 03:21 Challenges of Getting Calcium on a Plant-Based Diet 04:21 Sources of Calcium on a Plant-Based Diet: Calcium-Fortified Milks 05:22 Sources of Calcium on a Plant-Based Diet: Calcium-Set Tofu 06:44 Sources of Calcium on a Plant-Based Diet: Other Fortified Products 08:35 Sources of Calcium on a Plant-Based Diet: Dark Green Veggies, Nuts, and Seeds 10:13 Considerations for Calcium Supplementation 11:40 Timing and Considerations for Calcium Supplementation 15:37 Other Dietary Considerations for Bone Health: Vitamin D and Vitamin K 18:17 Summary and Wrap-Up   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

Summary
In this episode, Leah and Caitlin discuss the intersection of veganism and perfectionism. Leah shares her personal journey from being an insufferable vegan to adopting a more nuanced approach. They emphasize the importance of supporting individuals along the plant-based spectrum and recognizing that everyone's capacity to adhere to a strict vegan lifestyle may vary. The hosts highlight the need for a flexible and sustainable approach to veganism that focuses on harm reduction rather than rigid adherence to a set of rules. They conclude by encouraging listeners to be true to themselves and their values.   Chapters 00:00 Introduction and Background 03:06 The Perfectionism of Veganism 10:09 The Spectrum of Plant-Based Diets 15:17 Navigating Ethics and Clinical Practice 25:26 The Importance of a Nuanced Approach 28:01 Personal Choice and Individual Values 29:23 Conclusion    Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

Summary In this episode, Leah and Caitlin discuss the impact of low energy availability in sports, specifically in bodybuilding. They share personal experiences with hypothalamic amenorrhea and explore strategies for risk reduction in bodybuilders. The conversation also touches on the difference between recovery dieting and reverse dieting, as well as the reluctance to gain weight in the bodybuilding community. They emphasize the importance of focusing on performance and lifestyle gains during the off-season and discuss the challenges of navigating hormonal contraception and maintaining health. In this episode, Caitlin Arnold and Leah discuss various aspects of bodybuilding, including the impact of contraceptives on muscle building, tracking hormonal health post-show, managing gut issues during and after prep, the importance of regaining body fat post-show, and the role of a coach in bodybuilding. They emphasize the need for individualized approaches and the importance of working with a knowledgeable coach or dietitian.    Chapters 00:00 Introduction and Audio Balancing 00:49 Part 2: Exploring the Impact of Low Energy Availability in Sports 07:17 Risk Reduction Strategies for Bodybuilders 09:27 Recovery Diet vs Reverse Dieting 12:42 Reluctance to Gain Weight in the Bodybuilding Community 14:28 Navigating Weight Gain with Clients 22:01 Navigating Hormonal Contraception and Health 22:14 Impact of Contraceptives on Bodybuilding 23:24 Tracking Hormonal Health Post-Show 26:13 Managing Gut Issues During and After Prep 37:02 Importance of Regaining Body Fat Post-Show 40:05 The Role of a Coach in Bodybuilding 41:03 Closing Remarks and Bookings   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com

Summary
In this episode, Leah and Caitlin discuss hypothalamic amenorrhea (HA) and its impact on athletes. HA is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability. The hosts explain the diagnosis process and the importance of addressing HA, including the risks of infertility, illness, reduced recovery, and bone health.   They provide strategies for addressing HA, such as reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress. The episode concludes with a preview of part two, which will focus on HA in the context of bodybuilding.   Takeaways

• Hypothalamic amenorrhea (HA) is the absence of a menstrual cycle caused by chronic under-fueling and low energy availability.
• HA can lead to infertility, increased illness frequency, reduced recovery, and decreased bone mineral density.
• Strategies for addressing HA include reducing exercise, increasing calorie intake, eating frequently and adequately, gaining body fat, and reducing overall stress.
• Part two of the episode will focus on HA in the context of bodybuilding.

 

Chapters 00:00 Introduction 01:05 Understanding Hypothalamic Amenorrhea (HA) 09:48 Why HA Matters 13:15 Causes of HA 22:41 Addressing HA: Increase Calorie Intake 26:54 Addressing HA: Eat Frequently and Adequately 29:30 Addressing HA: Gain Body Fat 32:24 Addressing HA: Reduce Overall Stress 35:02 Conclusion   Instagram Leah - @plantstrong_dietitian Caitlin - @plantforgedphysique    Service options Find out more at plantstrongco.com