5 Things Every Plant-Based Athlete Should Address


How to get all your Nutrients on the Cheap || Plant-Based Diet

Video taken from the channel: PlantbasedAthlete


3 Reasons WHY you should follow a PLANT BASED diet

Video taken from the channel: CALISTHENICS FAMILY


What I Eat in a Day (Plant-Based Athlete)

Video taken from the channel: Running Wild


Two Things Athletes MUST do if Going Plant-Based

Video taken from the channel: Running Wild


5 Reasons for Potential Weight Gain on a HEALTHY Plant Based Diet

Video taken from the channel: The Vegan Solution


Plant Based Nutrition: Julieanna Hever at TEDxConejo 2012

Video taken from the channel: TEDx Talks


What Game Changers Athletes Eat

Video taken from the channel: Vegains

5 Things Athletes need to Consider with Vegan and Plant-Based Diets Plant Nutrient Thieves: Phytates and Oxalates Plants contain active components called Phytates and Oxalates which bond to minerals in the gastrointestinal track and pull them through and out of the waste management system. 9 Essential Cookbooks for the Plant-Based Athlete. How to Go Plant Based (When Your Partner Won’t) 10 Things I Wish I Knew Before I Went Vegan. Meeting Your Nutritional Needs.

Vegan Meal Plan. Vitamin B12 and the Case For (and Against) A Plant-Based Diet. Protein: A Primer for Vegetarians. The Vegetarian Athlete Diet. What Every Vegetarian. How Can Athletes Get Started with Plant-Based Eating?

Think substitution rather than elimination. Substitute meat with tofu, tempeh, beans and lentils. Substitute dairy-based milk, cheese and yogurt with fortified plant-based versions of these foods.

A vegetarian athlete’s diet should rely on foods that are high in mono and polyunsaturated fats, such as flax seeds (flax meal),chia seeds, nuts and nut butters, seeds, tahini, olives, and avocados. According to research and nutritionists, athletes can actually get all the necessary nutrients through a plant-based diet and at the same time, avoid high amounts of cholesterol and saturated fats. We will discuss ten renowned athletes who can prove that a vegan and.

Whether you’re a seasoned plant based athlete already or just getting into it, the Forks Meal Planner is a great way to take the stress out of figuring out what food to buy and meals to cook. They are experts in plant-based meal planning, so if you’re looking to make 2019 your healthiest year yet, then the Forks Meal Planner is a great. Sweet potatoes, raisins, dates, oats, and banana are all good options. Easier to digest sources of amino acids and protein include chia, hemp, pumpkin seeds, and quinoa.

Stamina during your. These will serve athletes going to and from workouts, while traveling, and at indoor or outdoor competitions. Coaches may encourage their athletes to purchase identical shoes to look more professional at competitions. 9. Warm-Up Jacket. Like a good pair of shoes, a warm-up jacket should be a staple of every athlete’s closet.

The Bare Essentials: Three Things Every Athlete Needs to Succeed by John O’Sullivan / Thursday, 06 February 2014 / Published in Coaching, Motivation, Sports Parenting Elite performance is determined by a number of factors, amongst them innate talent and genetics, hours of. Another plant-based protein, nuts are rich in fiber and antioxidants like vitamin E. The anti-inflammatory nutrients found in nuts makes them great for bone health, which is needed by every athlete. They also lower the bad cholesterol, which is good for heart health.

Milk (Even Chocolate Milk!).

List of related literature:

It identified a hierarchy of personal traits that successful athletes were admonished to cultivate, including such niceties as poise, self-control, alertness, enthusiasm, honesty, loyalty, confidence, sincerity, team spirit, friendship, integrity, etc.

“Tennis: Winning the Mental Match” by Allen Fox
from Tennis: Winning the Mental Match
by Allen Fox
Allen Fox, 2010

6 To provide athletes with information about their movement, coaches should develop effective observing and analysing strategies.

“The Coaching Process: A Practical Guide to Becoming an Effective Sports Coach” by Lynn Kidman, Stephanie J. Hanrahan
from The Coaching Process: A Practical Guide to Becoming an Effective Sports Coach
by Lynn Kidman, Stephanie J. Hanrahan
Taylor & Francis, 2010

In order to excel, athletes should learn and master the building blocks of sport-specific movement.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Communicating messages appropriately that meet the athlete’s needs, goals, and lifestyle will help the athlete be successful in making dietary changes.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Research using the PMCSQ-2 has found perceptions of the coach-created motivational climate to be significantly shared or interdependent among team members (e.g., Duda, Newton, & Yin, 1999; Gano-Overway, Guivernau, Magyar, Waldron, & Ewing, 2005).

“Social Psychology in Sport” by Sophia Jowett, David Lavallee
from Social Psychology in Sport
by Sophia Jowett, David Lavallee
Human Kinetics, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Was vegan for 16 years and switched to WFPB, no oil, no sugar, 3 years ago. Cronometer says I get over 100 grams of protein every day. It seems that whole plants are loaded with protein. Agree that my taste buds completely changed also. Now enjoy lemons, limes and cranberries with no added sweetener.

  • Iron, B-Complex + B-12 (B-12 is defective if you do not have the rest of the B-Complex vitamins. Told to me by a chemistry professor who has over 40 patents in Russia & USA), glutathione once you are older (40+)

  • I’ve never questioned protein in plant based diets but at such a high athletic level, I’d be much more worried about B12 and Vit. D which are imperative to repairing muscle and collagen (vit D for calcium absorption and immune system health). I know that nutritional yeast has B12 in it but I also know many vegans who sustain this lifestyle, at an athletic level, for years and do not realize the deficiencies until muscle and collagen are so badly injured that they cannot perform any longer. B-12 shots become a “must” and dissolvable B-12 tablets, infinitely. So, no, you cannot get everything you need from a plant based diet without supplements and at this athletic level, just be aware that many are forced into at least eating fish, as B-12 is only absorbed from animal sources. Dr. DPP

  • Awesome video! I’ve realized that my training is really suffering because of my poor diet. Thank you so much for making this! I hope you do more like this in the future:)

  • I can show you the world
    Shining, shimmering splendid
    Tell me, princess, now when did
    You last let your diet decide!
    I can open your eyes
    Take you bean by tofu
    Over sideways and under
    On a magic vegan ride
    A whole new world
    A new fantastic point of view
    No one to eat dead meat
    Just some beets
    Or say we’re only dreaming

  • Beautiful. I have been vegan for 1.5 years and also a age group triathlete. Love to see other vegan athletes ideas on daily food intake.

  • i agree with your overall spective on increasing veg being being vegetarian or vegan, but eating less processed food in general can be a bit of the solution (meat fruits and veges). companies can manipulate consumers saying something is natural when its not considering it passes the requirement to be considered natural. i’m exaggerating but if half of the world was vegan/vegetarian it would have an overall impact positive or negative. BUT YES WE SHOULD EAT MORE VEGES OR PLANT BASED FOODS

  • I think everyone even non athletes should just eat a well rounded balanced diet. eat your grains, dairy, eggs meat fruit veggies. stay away from the processed junk and don’t over eat. if weight loss is your goal then calorie deficit and will power. if you have a lactose or dietary problem then yes you have to avoid certain foods but most people don’t.

  • Great video and information. How many calories do you get during a day training season? I can get my protein in but as I am increasing my mileage and other efforts I find I am am barely getting enough calories. Not wanting to loose weight or not have enough fuel to work and recover.

  • I really liked your video.   Great eating!  Chocolate oats are so good.  That Santa Cruz pb is my fav.  Have you tried Navitas cacao powder?  I like it better and I think it has more flavanols than cocoa powder processed with alkali.  What brand of nibs do you like?  I’ve tried them before and love the rich flavor, but I seem to get crunchy shell bits in them.

  • Pretty sure the sad fact is that this is well known, but not pushed as there isn’t the organic whole food plants out there to feed 7 billion people. Also, side note, you said your “magic elixir” was free, when in fact eating this way is obscenely pricy.

  • Vegan for eight years. Doing great. Less animal deaths, and minimal harm to Earth. Vegan is the future, but lab grown meat will be the immediate solution. Give the mob what they want.

  • I have a few cookbooks from when I first tried a plantbased diet. I had problem with the complexity of recipes and the exotic components drove me nuts. Wal-Mart in my exotic grocery store. I live in a rural area. I had to learn to enjoy what I eat. Not eat what I enjoy. I now think of cabbage as a sweet. Plain roasted barley tastes salty. Most of my greens are weeds from the garden. Purslain, lambs quarter, mallow, amarith grow great when trying to grow onions. Radish, turnip, beets all make great greens.For breakfast I’ll take a little onion, garlic, a bit of vegetable, and two of three mushrooms and bring to boil with just a small amount of water, then add my collection of greens. Add some strange, berries or raisins, nuts, an odd spice or so. It is simple food.

  • Can you just clarify what you say at 02:01 that the recommended amount of B12 is 2,500 Micrograms per week, most government sources (not US) state 2.5 Micrograms per day as the nutrient reference value, can you confirm you didn’t mean a lower value per week or did you mean 2.5 per day?

  • Those plateau shoes look so ridiculous. Why try making yourself taller in a Ted talk recording? Ok, vibrams are even more laughable, but still.

  • I’m a 69yr old vegan runner. Just a note on “eating enough”. Assuming you have a diet balanced to suit your particular athletic goals, the easiest way to ensure that you are eating enough is simply to jump on the scales.

  • I can’t take her seriously she just sounds comical and cartoonish and I thought she was kidding.Moving on to another video but I did get a good chuckle!

  • https://bookerystore.com/downloads/the-vegan-cookbook-for-athletes-45-high-protein-delicious-recipes-for-a-plant-based-diet-plan-and-healthy-muscle-in-bodybuilding-fitness-and-sports/

  • Thanks for all the great comments so far! I just want to clarify that the second part of the video is geared towards athletes who already feel healthy and content with their body weight and/or are training a lot. When making this video I had some of my athletes in mind who successfully transitioned into a plant-based diet while training for a race. Right now, since I’m not running a ton, I’m not too concerned about getting enough calories. I feel fully satisfied eating veggies, fruits, whole grains like rice and oats (not a lot of bread right now), beans and then some nuts and seeds. If I was in the thick of training for a race, I’d have to eat more food and/or add in more calorie-dense foods, which I’d probably crave anyway since I’d be burning more calories. The trap I see people fall into is that they eat more plants and get full-on fiber before they meet their caloric needs and/or still want to eat the same volume of food they did while eating more animal products. For instance, a bowl of mac and cheese has a lot more calories than a plant-based burrito bowl of the same size, so people who are already lean and/or training a ton need to take this into account. Hope this helps to clarify things a little better! (If you are trying to lose weight on a plant-based diet these are good resources: 1) https://nutritionfacts.org/video/eating-more-to-weigh-less/ 2 ) https://nutritionfacts.org/video/nutrient-dense-approach-to-weight-management/ )

    B12 Update from NutritionFacts.org: “Note: my vitamin B12 recommendations have changed to reflect the latest science and labeling changes. If you’re relying on getting all your B12 from fortified foods, make sure you get at least one serving at each meal containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020-the target is 4.5 mcg three times a day). Probably easier to just follow my supplement recommendations instead, which have also changed: at least 50 micrograms of cyanocobalamin once a day or 2000 micrograms of cyanocobalamin once a week.
    https://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/” Basically for me, who just finds it easier to keep track of my b12 intake by taking a supplement that tastes like candy, I only need to take 1-2 supplements per week depending on the dosage of my b12 supplement. However, this is something I still plan to check with a blood test every now and then.

  • Great info. Been vegan for 2 years now. Feeling great. Once we start considering things beyond our own immediate personal benefit ( like taste) we start seeing that eating animals only lead to bad things in the long term, for health, environment and the animals. I’m glad that more and more people are starting to be more compassionate and careful about the consequences of their actions.

  • You can even cut the cost by NOT going to whole foods as the awfully dear. I’m spending less living on whole foods then ever did on meat. (Breaks my heart thinking I ever ate meat or drank milk) thanks to wonderful people educating me.
    Appreciate you video ��

  • I made a savory oatmeal for breakfast because I don’t like sweet in the morning.

    Garlic, onions, mushrooms sauteed, 2 cups almond milk, 1 cup of oats, nutritional yeast, and some smart butter. Delicious, filling, and nutritious.

  • Ty for being “real” with the volume of food you eat in a day. I tell people I eat like a truck driver. �� Nice to know I’m not the only one who puts greens in her oatmeal. I’ve preferred savory oats for a long time. And SAME on the salads. I rarely dress mine. I typically used lemon pepper seasoning only. Balsamic is a splurge. I like to taste my food. Keep up the good work! I just subscribed based off this video. ✌��������‍♀️

  • According to the science behind intermittent fasting, the brain can regenerate as new brain neurons grow during the fasting periods.

  • Organic dried beans are so cheap. We use our instant pot daily to cook and it’s like 30-40 minutes for most dried beans. Sweet potatoes and black beans are amazing together and so cheap.

  • I want you and all the plant based docs on a daily show. On NBC ABC or CBS. I’m tired of the chew. In tired if the Drs. It’s about time we have a show that has all of the best and brightest in the nutritional world. On daytime television. Dr Gregger. Dr McDougall Dr barnard Dr Goldhammar Dr Furman Dr Essylston. T collin campbell Yourself Chef Aj.. all of you. I need more recipes..lol. and rotate the guests and COOK RECIPES. By the way.. who the heck put thumbs down on this.. that’s just silly.

  • Watching you and sage cook has gotten me to change my diet to at least 40% veggies and fruit and I just started doing oatmeal most mornings. Cheers to both of you.
    Also, I’m 6’6″ and even when I was 300 lbs I could never eat such a huge breakfast and I was like more than two of you put together.

  • Totally agree! I’m 42 now, and have been plant based for the last 2 years. This year I have just got a new PR in my half marathon (1hr 16min 20sec) 20 years after my last PR. I’m now only training 6-8 hrs a week compared to 15-18 hrs when I was in my 20’s. You can follow my journey on a plant based journey on Instagram @everfitcoach.

  • Best plant based diet includes cooking vegetables full of insects. That way you can get some high density animal protein without cheating.


  • Hi Sandy wow are you enrolled in the Cornell Certificate Program? Do you have a sponsor or underwriter? I’m wildly interested, but I cannot put forward the cash to pay for the program on my own.

  • Am I mistaken, but:

    Starbucks, chia seeds, blueberries, premade guacamole (or avocado), premade salsa, brazil nuts, walnuts, japanese sweet potato,

    Are all pretty expensive, at least in my country. Even if you don’t use much of it every day, you’d need to have everything stocked, which is hard if you’re on a really tight budget.

  • Wow love her intro �������������� barley seeing this in 2018 but yes you can tell how passionate she is. I became passionate too when I opened my eyes & realized that what I decide to put on my plate 3 times a day really does have many effects on the planet, our health, etc.

  • Do you take any iron supplements, or you get everything you need from your diet? I think I’m low-iron since transitioning to a more plant-based diet and my runs and workouts have suffered.

  • The way she talks about eating with intention is the way I eat. And she’s 100% right that it’s a pro-active way of eating. I never used to pay attention. I always had complaints about how I felt after eating. Now I love food in a totally different way. I thoroughly enjoy cooking. I look forward to creating something new. I don’t feel poorly after eating anymore either.

  • Coming from a calorie counting background when I lost a lot of weight successfully, transitioning to plant based and eating enough has been my biggest struggle. When I’m training I feel like I need to eat a TON of food (high carb low fat), but if I don’t my energy crashes in the coming days. I’m not really trying to restrict, I always think I’m eating enough, I’m just almost always wrong��

  • nobody would listen and nothing ever changes but i hear you and appreciate you for trying to reach a bunch of mentally ill people fucked up on dope

  • you are never going to meet your objective of a plant-based eating agenda as long as you keep talking about animal suffering….I love animals…PERIOD….i also know how this planet works….PERIOD….every animal on this planet knows what the cycle of life is except for staggering amounts of uneducated emotion based thinking humans…somehow the facts of life eludes them….there are animals on this planet that eat other animals…PERIOD…homo sapiens are one of them…PERIOD….your agenda is to stop the killing and consuming animals because you are an emotional cripple. isn’t the reason to do anything…PERIOD…..if you choose to talk about the dietary impact of eating too much fatty meat with our modern calorie and fat requirements, now you are on the path of reason….get the big fish to stop eating the little fish then I’m on board……I assure you if you stop eating junk food, energy drinks, sugar, gluten, processed meat products, smoking and drinking in excess and stick to a vegetable based lean meat diet you will be in great health….grow up learn and reason…….FREE….THINKERS….QUESTION….EVERYTHING.

  • I weighted 54 kg when I was anorexic, when I became vegan, I was scared yet for eating in abundance, and I had constipation during a few months. One year later I gained 20 kilos, but I felt amazing. Now I’m starting to drop the weight again. Thanks and regars from Spain!!!

  • great advices but eating fats doesn’t make u fat hun, actually fat keeps u satisfied more hence less calories.. and especially for us women we need fats for our hair, nails and skin.. please check the video from gojiman also check healthy crazy cool, apples and amandas, thisgirlaudra.. not everyone feels satisfied on a wclf diet like me when I was eating that way I was never satisfied and always wanted to eat but once I increased my fat intake I’m satisfied and lost weight!!!!

  • Actually soya milk has B12,so it isn’t true that “B12 is the ONLY nutrient that’s essential to human health that can not be gotten from plants or sunlight”.

  • She is awesome, she radiates happiness, veganism is fantastic, I wish all women were this happy. She’s spot on as well, good on her!!!

  • Why did your sweet potato have so may calories? I googled 1 medium sized sweet potato and the calorie count is 103. I’m curious. Thank you.

  • Thank you:) you’ve eliminated one of the reasons my mother won’t go vegan. She is so frugal that she only spends $70/month on groceries, and she claims that its impossible to do without buying animal products.

  • Vermont Prison overfeeding study is a good example, on 10,000 kcals of SAD foods most of the participants couldn’t reach 25% beyond their starting weight, their metabolisms sped up too much. The CICO diet-theory forgets the fact that calories out will greatly increase when we go over or reduce when we go below our necessary set point.

  • Right on! Plant based and whole food diet will heal us and the planet! I love your passion and message that I also love spreading across the world. We can be healthy and filled with joy and it’s easier than we think!

  • Hi Brittany, thank you very much for sharing your knowledge. I dropped a lot of weight because of stomach cancer. I think I am over that one (the cancer), never took any pill or chemo or anything. Our bodies are perfectly able to heal themselves if we let them. Having said this, I am underweight now and I hope that by reversing your tips to drop weight, I will gain some. Thanks again.

  • you inspire me daily!!! loads of love from a vegan savage in India:-) mother nature has given so many plant-based food in abundance, in south-east asia <3

  • I’m so glad that my favorite youtuber cares not only about himself but also about environment. I’m little chemist so I can tell you that it is probably the fiber in plants that improved your digestion. On the other hand there is (at least) one thing vitamim B12 that is only in meat, milk and eggs. You may hear your body can make it by ownself but it is about 5% you need. So keep it in mind, dont avoid animal products totally and don’t risk any problems.

  • As someone who has been Vegan for over 20 years I would say that @Running Wild is spreading misinformation with this video. B12 is just a general problem for some people and nothing to do with going plant based. The only people with B12 deficiencies I have ever met have been heavy meat eaters. No body needs anymore than a tiny amount of B12 and would be easily covered by using fortified plant milk on your cereals.
    Don’t waste money on vitamins unless a qualified person advices you after doing a blood test.

  • thanks a lot! keep it up! we (the amateur athletes) are very grateful to you and Sage for making these fantastic training and lifestyle videos and for sharing your knowledge with us:)

  • My breakfast is similar to yours. One cup of organic steel cut oats, one tablespoon of flax seed, one tablespoon of chia seed, one tablespoon of nutritional yeast, one tablespoon hemp hearts and some frozen chopped cherries or blueberries or chopped peaches, mulberries or pureed apricots or pureed pears.

  • Eating enough? I’m already gaining weight on a vegan diet ��

    I also noticed these are the two most important things, but can vegan athletes get away with iron deficiency?

  • Not only is this good for me, but it’s a great packaged work I can share with all the friends who ask what to eat! I can’t tell you how many times I’m asked “how do I start”. This is huge for me, and anyone asking me. Thank you! Not sure how I missed this before.

  • Can you do a video on protein? (If you already have, sorry for not realizing it). I’ve heard mixed messages about trying to eat “complete proteins” and then hearing that “complete protein” isn’t really a thing because protein is protein. ��‍♀️

    I’m stuck and confused, and I’m not sure how to respond to a lot of my strength training peers when they try to push meat/complete protein for optimal running performance.

  • Your prey animals are so biased & simply refuse to let yourselves see the REAL science proving the humans are
    specifically designed as Carnivores, not even omnivores, just tolerant of plant toxins to an extent.
    Carnivorous human is so astronomically proven that we have to ask the question, is veganism an eating disorder,
    a mental illness or even a religious cult. How do you justify choosing to believe something totally disproven?

  • Love her energy!
    She doesn’t just preach this, she has embraced and is living it with all she is.
    More people like this would make the world a better place!

  • And that’s why you need some meat. Everything in moderation. Homo sapiens needs meat. As a marathoner I’ve done much better with meat.

  • I prefer this over daily vlogs. I used to watch the vlogs for weeks every single day and then it was just too much to keep up with and I lost track. This vid feels like it has a red thread and I think people generally can adapt their life better from this than your vlogs, which are cool this one simply is more professional. I wish you can/ will produce more vids like this more often in the future. Love ��

  • I’ve having trouble losing weight on a vegan diet. When I was vegetarian, I was relatively light for my height and after going vegan my carb intake is so high it takes me forever to lose weight:/

  • why go vegan when you need animal fat?? balanced diet is best. little carbs here, little animal fat there… and then mostly chocolate..

  • It’s so easy…every meal doesn’t have to be an orgasmic event! A little cooking imagination, and thought and your thinner, healthier, and your 60s and 70s aren’t consumed by doctors visits, and prescriptions.

  • Been vegan for 1.5+ years (and vegetarian before that for 2 additional years). Love the message. Love to find a great calisthenics channel that’s also looking into the benefits of a plant based/vegan lifestyle:)

  • 🙂 Do you believe a calorie is a calorie? I know the nutrients are different with a junk food meal of 500 cals vs wholefoods 500 cal meal but how would you explain the difference in calories (if there is one) in terms of eating too many calories causes weight gain.

  • Julieanna is certainly passionate and believes what she is saying. Unfortunately, there is plenty of evidence that an exclusive plant-based diet doesn’t work for everyone.

  • Great video…. but you need to add some “fat” to your lunch. Nuts/seeds/avocado/olives etc will help you to absorb the fat soluble nutrients in the rest of your food. Check out Michael Greger video if you want the science etc etc.

  • I still eat fish and dairy products, but I’m trying to slowly move away from that. Videos like these are really helpful, so thank you!

  • I eat similar but I have 1/4 avo for lunch and 1/4 avo for dinner and I can’t lose weight. Is it because you’re a runner? I do crossfit for 3 yrs:(

  • not gonna lie this was probably one of your best videos! so much positivity while sharing your plant based life is inspirational keep it up

  • Avocados are not good for the environment, or humanity, for that matter.  I don’t know why you are doing vegan stuff, but please rethink this decision.

  • The 30-60 day advice to cleansing ones palette is phenomenal advice. It’s amazing how good some vegan food tastes a few years in versus how bland it could taste week 2. ��

  • Clams are very high in B12. They are very low in the food chain so less risky of heavy metal toxicity. Not exactly vegan, but far more sustainable (Clam farming was traditional among native North Americans) than just about anything else. A simple test for low B12 is eat 6 clams and go run. Youll feel it.

  • Excellent vid. Allready knew this stuff but there are so many people that think vegan foods is expensive.

    Stuff that is expensive are:

    foods labeled as “vegan”
    mock meats
    Super fruits at least when their sold in tiny packets at the store. You can buy that stuff way cheaper in big packs online
    Exotic fruits
    Anything that is ready made, and neatly packeged for easy consumption.

  • It is a lot cheaper being Vegan, but as long as you eat whole, unprocessed, non-labelled, non-manufactured food. I mean beans give me quicker and longer lasting Energy than meat ever did.:D

  • I watched this a month or so ago and somethings in here just stuck with me. I pulled it up again today to show to my wife and we decided to make the dinner you had. It was delicious; we loved it. Even my skeptical kids liked it.

    Thanks for sharing these tips / view into how you fuel.

  • I wish I could do this, but with my skin condition a vegan lifestyle made it worse. Good job explaining and showing chronometer example.

  • I never would have thought in a million thought in a million yrs that I’d be eating rntire cans of beans at once, and yet here I am!

    Somehow it just doesn’t feel right if there isn’t at least a cup of them on my plate

  • FINALLY found time to watch this video. Was so excited! And it definitely didn’t disappoint me!
    So fabulous edit and shots!

    And those face expressions in the gym XD I could not stop myself from laughing! Love that you included that!

  • truth re vegan athletes-they get 35-40% of calories from fat. Only other way to get the calories is to stuff urself to the gills 24/7. Is increasing “volume” of food “really” a sound recommendation for an athlete or anybody else?

  • Add broccoli, bell pepper, chick peas, green peas, eggplant, coco milk and you will live a hundred years and never see a doctor again, oh and don’t forget olive oil and garlic!

  • Recently a popular fitness instructor criticized my vegan diet for being expensive and unrealistic. I made a video about this. I’d love to hear your thoughts.

  • Love it… thanks for sharing!! Sandi, you’re looking super fit! Any races coming up this late spring / summer??? I hope to see you and Sage at Pikes Peak.

  • awesome video! this is a great breakdown of how to simply eat a vegan plant based diet. sooo many people think it is so insanely difficult!

  • The great part of plant based is that you don’t have to waste time in 80% of the grocery store. Meat, dairy, fish, egg sections are avoided. it’s kind of a weird benefit but makes me happy I don’t have to pay $ 15 for a steak or $ 10 for a tiny bit of artisans cheese ever again. I am as fit as I’ve ever been, tons of energy and my food bill is at least in half. I recommend but don’t preach to my friends to at least try this for a few months.

  • Now I feel better about how apparently large my oatmeal bowl is in the morning. When ever i stay over somewhere new people always comment about how much of the stuff I eat……

  • Great insight to what you eat in a day. Lots of familiar foods. Still can’t believe the whole can of beans though haha. Good to see Sage make an appearance too!

  • You don’t talk as much about the nutrition profile of your foods any more!! I miss that! Great video! Also, love seeing your training:)!!

    I’m here to testify about what DR. Ozula did for me. I have been suffering from (HERPES) disease for the past 5 years and had constant pain,especially in my knees. During the first year,I had faith in God that i would be healed someday.This disease started circulating all over my body and i have been taking treatment from my doctor, few weeks ago i came across a testimony of one lady on the internet testifying about a Man called DR. Ozula on how he cured her from herpes disease. And she also gave the email address of this man and advise anybody to contact him for help for any kind of sickness that he would be of help, so I emailed him telling him about my (HERPES) he told me not to worry that i was going to be cured!! Well i never believed it,, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as DR. Ozula assured me that i will be cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE,the test came out negative. So friends my advise is if you have such sickness or any other at all you can contact DR. Ozula for help via email} [email protected] gmail.com or WhatsApp+2347050891914.

  • I have problems with my Bladder. I’m going pee every hour in the day. I’ve seen doctors and still am. But is there foods I should start eating that could help heal me?

  • I,m all for eating plant based diet, but there is a big issue which I sometime feel I am all alone in fighting my campaign and that is stopping pesticides herbicides insecticides fungicides, I would advise you all to go organic you will feel so much better I use to suffer with stomach problem which was put down to poor old gluten but once I started eating organic bread I had no problems, it’s not rocket science if you are vegans then you by nature going to eat more plant food than meat eaters so you will be exposed to much more poison, I just wish people who make these videos would tackle pesticides or at least give them a mention

  • Hi Sandy, can you do a video on different things to do while having a running injury. Today I did an hour of spin as my ankle has been sore instead of my long run. Just different cardio to stop gaining while healing.

  • I like to use my thicker base stainless steel pan. I sit it on a low heat after adding the water and let my oats soak up and soften, meanwhile I have my frozen blueberries and few cherries sit out for this time. The oats always soak and soften before the berries thaw so I use the heat in the pan’s base as well as the hot oats to finish the thaw and also cool the oats down. I’m gonna sound like a know it all now, but I like to think this gives a more gentle and even thawing to those precious blueberries. I also often just pour the bowl of berries into the pan as it’s easier to mix then in the pan when the porridge goes soft

  • If this works for you awesome, but not “everyone” should do this. I know a bunch of zealots will jump on here saying I did not do it right, but imagine this everyone is different. I read all the books and watched all the guru videos for 7 years wondering why my health was declining. For me keto has been a no brainer. I feel good, I have no issues and my health has increased. If keto is not for you, do what does work, but ffs stop the virtue signaling. I raise my own eggs and chickens. My neighbors produce my dairy, pork and beef. So go off about how we are destroying rain forests. Vegans are the ones eating frankenfood trying to convince me my diet is unhealthy? Ok

  • Being vegan myself close to 20 years and love it!! Thank you for your message!! And yes there is a way to reverse lots of chronic Diseases DIABETES CHOLESTEROL AND CANCER TOO ALL PLANT BASED NUTRITION NO MORE MEAT AND NO MORE DAIRY TOO

  • I am glad I found your channel Thank You I am just beginning my journey in plant based eating so _ will be watching videos again.

  • Going whole foods plant based has helped to eliminate my absorption issues.  B12 levels are good without remembering to supplement regularly.

  • Great video, this is what the fitness industry needs ���� I personally don’t eat a lot of meat but this made me think about eating even less meat

  • Great information can you do a video with lots of great foods for calisthenics training, for staying lean and maintaining muscle, be good to see a big list of foods

  • Sorry hoor maar ik mag niet op een plant gebaseerde dieet volgen ik heb namelijk een B12-tekort en mijn lichaam neemt het moeilijk op, dus heb ik ook b12 injecties nodig. Ook al heb je geen B12-tekort je hebt als mens dierlijke producten nodig anders ontstaat er een b12 tekort, mooi dat plant gebaseerde dieet goed voor een maand niet voor altijd’ goed om droog te worden voor een wedstrijd ofzo. Ps teveel vlees is ook niet goed, dus pak de midden weg.

  • Where did you put that salad? I am 63, post heart attack, now on a plant-based whole food diet and contemplating a return to running. Watching how you guys do it. Thanks.

  • I’ve been vegetarian for 4 years and I don’t spend a lot on groceries but I also don’t tend to eat a lot either. My boyfriend went vegan in November and he spends a ungodly amount on groceries. And he doesn’t buy any faux foods, bread, sweets, nothing unhealthy. It’s crazy.

  • im trying to be as vegan as possible while still hitting my calories to grow. I have a fast metabolism and need a lot of them but i wouldnt be able to eat four potatoes. Got any tips?

  • Another tip, cook in a pressure cooker to reduce the so called anti nutrients present in the grains and nuts. You don’t have to cook everything, but i would recommend roughly 60%, particularly some like the grains really need to be cooked. Some prefer to do a lot of soaking, but to me that is way too much planning, work and time. I will never do that. Pressure cooking not only greatly reduces the anti nutrients, but breaks down the food better for better digestion and absorption by the body.

    “Antinutrients are natural or synthetic compounds found in a variety of foods — especially grains, beans, legumes and nuts — that interfere with the absorption of vitamins, minerals and other nutrients. They can even get in the way of the digestive enzymes, which are key for proper absorption.”

  • Lots of ripped guys/gals that are vegan, carnivore, keto, paleo, etc… everyone’s bodies are different and no diet works for everyone. Personally I try and stick to Whole Foods and as little processed stuff as I can. Keep it simple, it’s not rocket science. Lots of small farms that treat animals right. Buy local

  • There is no one cure-all for anything. Are you aware of the long term effects on the ecosystem if everyone became a vegetarian? Do you know the symbiotic relationship be tween plants and grazing animals. Do you know what happens when the grazers are removed from a large area for a decade and what happens when they are returned with proper management? Obviously  you don’t or you never would have made that speech.

  • How do you determine your macros for living the plant-based lifestyle? My protein is usually a lot more than you even calculated for yourself, and way less carbs. Is there a specific way you figured out your macros?

  • Get tested FIRST..Been a vegetarian for 45 years. Only eat cheese sometimes, no flesh. My B-12 has always been within the normal range without supplementation.
    Every one is different. A yearly test is not expensive and you do not need a Doctors visit but ask your Doctor to include it with your physical and He/She will do it for you…Good luck..

  • What are some fridge and pantry staples. I see you have what you eat in a day, but what do you have in your fridge? How often do you grocery shop?

  • lot of wisdom here…but i still have problems w/grains….even oats and rice… do well w/almond butter….and fruits…sweet potatoes….my only question is R U really getting the minerals from the foods…..but if not having leg cramps…or heart issues…organic is more likely to have the nutrients….w/starch..i think you still have to do the juice fasting occasionally….thnx for sharing…!

  • Everything you say here is written down in Indian vedic scriptures thousands of years ago!! Of course, you westerners called these Indian ideas as superstitious nonsense!!!! Glad, west is learning slowly what the great Indian sages and seers knew thousands of years ago!!!!

  • please.. remake the video with better light and sound.. looks very interesting.. but i couldnt watch it:(.. with 75K subscription? get a better camera and mic:)

  • I love it! I was just eating my plant-based dinner while I watch this. It is good to see others pursuing good health this way. Thank you for taking the time to do this.

  • Ugh, so much bad information you’re promoting here. Lost a lot of respect for you. Please find research from sources without a vegan agenda.

  • This fellow is On Point… The only puzzlement I have is the 90 thumbs down entires? You have an honest guy transmitting what he believes is important (as do I). He spends the time to create the clip in an informative manner. Why would anyone seek to disparage him…

  • I just found this video. It’s perfect. Not in your face, not over the top, not ramming it down your throat; just simple, common sense fact-based items laid out in a very easy, caring manner. Way to go.

  • Wow,another propaganda video about how great veganism is. LOL You people who buy into this are chumps, sorry. Notice how the elites are reeeeeeally pushing this vegan is better mantra? Just remember all thru out history, the priests and kings ate meat and fed the slaves grain. That’s all this vegan thing is. They want you living in big cities crammed in like sardines eating your vegan GMO food while they enjoy the country and eat organic food-and that includes MEAT.

    But hey-if you think eating pesticides and grains will get you thru, go for it-MORE MEAT FOR ME.

  • I went vegan 2 months ago and feel great (at 67 yrs old). All she says is true: better health is yours, animal cruelty can be eliminated, and the environment can be helped tremendously. Such a small change by each of us can add up to a better tomorrow.

  • Eat fruits and vegetables. Drink only water and move yr body daily. No meat or dairy. Sleep sufficiently and never ever smoke, drink alcohol or do drugs. THATS IT!!! All the names and numbers and facts are too much info. Its not what you know that matters…its what you DO! I dont need experts or know it alls telling me what COMMON SENSE already has. Follow NATURE.
    We all have brains…USE THEM!

  • Love this calisthenics family always learning so much thank you.
    I finally just had the courage to start my own youtube channel from your inspiration and story I am so grateful, thank you.

  • But just because you have integrated all food groups into your breakfast doesn’t mean that you have all the nutrients covered, does it? ��

  • I used to hate oatmeal, but now I eat it salty (as a congee substitute) or sweet (nuts, berries and bananas turned sweet when cooked). I used to hate salads, but I realized I just hated the prepackaged salad dressings and now make my own. Still a frequent carnivore though.

  • I’ve recently switched to a vegan diet and I feel good. But it always makes me nervous when I hear advocates talk about vegans who’ve lost all kinds of weight and lowered their blood pressure because I’m already skinny and have low blood pressure, I’m much more inclined to achieve the opposite. I’ve been trying to eat a lot of almonds and tofu but if I start losing weight that’s bad news for my new diet choice.

  • Starbucks Matcha Tea latte lists sugar first in the ingredients making it possibly 50% or more in processed sugar? I am surprised that you would drink it.

  • I was vegan for a year and I didn’t know anything about diets so I just ate cars and carbs which led me to gain weight most prominent in my face what sod I do

  • Saw the thumbnail and thought ‘another IG model pushing vegan diet’. then realized it’s sandi. Lol
    My problem with plant based diets is that they are difficult to get right. Most people (esp kids)don’t put the effort into doing it right. Eat a granola bar and yogurt for breakfast and call it a day. Then don’t sleep wonder why they broke their foot or overtrained and are now slower.
    Glad you stated that you have to eat way more to get what you need with plant based. That being said, it’s not just the volume. It ends up being more calories to get the same grams of protein and other nutrients. Watched game changers and then the joe rogan rebuttal.
    Keep up the good work

  • are all organics good, give us some breakfast lunch and dinner examples, i will check more of your videos maybe you already have complete cooking videos, i saw the one abt the bananas ice cream

  • Wait, what, brain, kidney, and heart cells do not regenerate? So, are you saying that if damaged they are unable to repair themselves, or these cells never replace themselves throughout one’s life? WTF��

  • Please wear a helmet, the traffic is insame and always renember in Germany you are not allowed to ride a scooter without a helment

  • nice summary. you laid it out very clearly and documented well. thanks for reaffirming my own vegan path that I have taken since watching “What the Health” documentary June 2017. I’m committing myself vegan for life! BTW, I love baked sweet potatoes and russet potatoes I bake in my table top toaster oven set for 450-degrees for 30-40 minutes. So easy!! Makes great thick french fries:) And organic jasmine rice from whole foods is sooooo easy. just 1.5 cup water to 1 cup rice and a pinch of salt in a covered pot for 20 minutes. JUST 20 minutes for absolutely delicious rice with perfect texture. So easy. No excuses. Of course the rest of the food is abundant greens like Organic Girl 16 oz. (1 lb.) triple washed Super Greens from Whole Foods, or broccoli, and black beans (legumes), sometimes pinto beans, and nuts (walnuts, almonds) and seeds (flax coarse or fine ground) etc. Veganism is easy easy easy. +B12 and DHEA supplement for me. I think that’s it. We’ve got 60 billion farmed animals on this planet and only 7 billion people. WTF, humans are so careless at letting this happen. the 60 billion cows and pigs and chickens etc are giving off so much methane into our atmosphere which is 3.5x or 35x more damaging than CO2 as a contributor to our global warming. Fuck it’s hot outside right now.