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Navigating Healthcare as a Vegan: How to Advocate for Your Lifestyle and Find Providers

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As more people embrace a vegan lifestyle for ethical, environmental, and health reasons, many are encountering challenges when it comes to healthcare. Finding a healthcare provider who understands and supports your plant-based choices can be difficult, especially when many doctors are not trained in nutrition from a vegan perspective.

In this episode of The Vegan Gym Podcast, Dr. Daphne Bascom shares expert advice on how vegans can confidently navigate the healthcare system, advocate for themselves and their families, and ensure they are receiving care that aligns with their values.

The Challenge of Finding Vegan-Friendly Healthcare

Many vegans face pressure to question their lifestyle, especially when healthcare providers express skepticism or have limited knowledge about plant-based nutrition. It’s common to feel defensive or unsure when discussing veganism with your doctor, particularly if you experience pushback or are given advice that conflicts with your values. However, Dr. Bascom emphasizes that vegans can—and should—feel empowered to speak up, educate their healthcare team, and ensure their needs are met.

Tips for Navigating Healthcare as a Vegan

  1. Know Your Rights as a Patient

    You are the center of your care team. It’s important to remember that you have the right to be part of the decision-making process. Don’t hesitate to share your dietary preferences and ethical values with your doctor. Healthcare should be a shared conversation, not a one-sided directive.

  2. Find a Vegan-Friendly Provider

    Seek out healthcare professionals who already understand plant-based nutrition. You can use directories such as the Plantrician Providers Directory, ACLM Find a Provider Directory, or PCRM's Find a Physician Tool to locate doctors who support vegan patients. By starting with a provider who is aligned with your lifestyle, you can avoid unnecessary conflicts and feel more supported from the start.

  3. Speak Up and Advocate for Yourself

    Many healthcare providers don’t ask about dietary preferences or veganism on intake forms. If you’re vegan, bring it up in your conversation with your doctor. Let them know that your diet is non-negotiable and that any recommendations should consider your ethical and dietary choices. Dr. Bascom encourages vegans to feel confident in sharing this information without fear of judgment or shame.

  4. Bring Resources to Educate Your Doctor

    If your healthcare provider isn’t familiar with veganism, bring credible resources to your appointments. Websites like the Physicians Committee for Responsible Medicine (PCRM) offer valuable information on plant-based nutrition, which you can share with your healthcare team. By providing them with reliable sources, you can help bridge the knowledge gap and ensure they’re offering the best possible care for you.

  5. Build a Support System

    Don’t be afraid to bring a partner, friend, or family member to your appointments—especially if they’re someone who can help advocate for you. Having someone in your corner can make difficult conversations with healthcare professionals more manageable and provide additional support if you feel hesitant to speak up.

Health Screenings and Blood Tests Vegans Should Request

Staying on top of regular health checkups is crucial, especially for vegans who may need to monitor certain nutritional markers. Dr. Bascom recommends the following blood tests and screenings for vegans:

  • Vitamin B12 levels: Vegans should monitor B12 levels regularly, as deficiencies can occur without animal products in the diet.

  • Vitamin D levels: Ensure you’re getting enough vitamin D, particularly if you live in a region with limited sunlight.

  • A1C test: This is a standard test for monitoring blood sugar levels, essential for preventing diabetes.

  • Magnesium levels: While not always part of a routine exam, magnesium levels are important for overall health.

  • Omega-3 levels: Consider adding this test if you’re concerned about omega-3 intake from plant-based sources.

For a comprehensive panel, you can request the Vegan and Vegetarian Deficiency Panel from labs like Quest Diagnostics.

Raising Vegan Children: Pediatric Healthcare Advice

Dr. Bascom also discusses how vegan parents can navigate healthcare for their children. Many pediatricians may not be familiar with plant-based nutrition, but there are excellent resources to guide these conversations.

Find a Plant-Based Pediatrician

Use resources like the American College of Lifestyle Medicine (ACLM) or Plant-Based Juniors to find a pediatrician who supports vegan families.

Bring Educational Materials To Appointments

Books like Nourish by Brenda Davis and The Plant-Based Baby and Toddler can provide helpful information to share with your child’s doctor.

Prepare For Conversations About Vegan Nutrition

Educate yourself and your pediatrician on the safety and benefits of raising vegan children. Websites like Dr. Yami's offer valuable resources for parents.

Empowering Vegans in the Healthcare System

Navigating the healthcare system as a vegan can be challenging, but it’s important to remember that your health and your values matter. By advocating for yourself, finding supportive healthcare providers, and staying informed, you can receive the care you deserve without compromising your beliefs. Take the time to educate your doctor, seek out plant-based professionals, and stay proactive in maintaining your health.

For more tips and insights, be sure to listen to the full episode of The Vegan Gym Podcast with Dr. Daphne Bascom, where we dive deeper into these topics.

 
 

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The Science and Truth Behind Consuming Soy

Soy has been a dietary staple in many cultures for centuries. Yet, it often finds itself at the center of debates and myths about its health impacts. Concerns range from hormone disruption to its role in cancer prevention. The truth about soy is often hidden by misinformation. However, recent research reveals the many health benefits of soy. It debunks common myths and shows its potential to improve our diets.

Let’s explore the science behind soy. I’ll dispel the common myths and highlight its many impressive health benefits.

Let us know what you think! Leave your comments on YouTube.

Debunking Common Soy Myths

Soy and Hormones Myths

A common myth is that soy disrupts hormones, especially in men. This idea comes from the phytoestrogens in soy. These compounds mimic estrogen. But, phytoestrogens are much weaker than human estrogen—about 1,000 times weaker. A 2016 study showed that phytoestrogens should not be equated with estrogen.

However, real estrogen from animal products, like dairy, has a larger impact on human hormones. A German study found that milk products make up 60-70% of the estrogen we eat.

Many studies, like this 2010 meta-analysis, show that soy does not affect testosterone levels, estrogen levels, or sperm quality in men.

❌ So, the idea that soy causes hormonal imbalances is untrue.

Soy and Men's Health Myths

One persistent myth about soy is that it feminizes men. Some believe it leads to conditions like gynecomastia. This is also known as "man boobs." This idea likely comes from a single case. A man drank three quarts of soy milk daily — an extreme intake that is not typical.

A 2010 meta-analysis of 15 studies found no effects of soy on testosterone, estrogen, or sperm quality in men.

Studies support that soy is a nutritious source of protein. It can support muscle building and overall health.

❌ The fear that soy harms men's health is baseless.

It's hard to stay serious on set repeating 'man boobs' for the perfect take. 😅

Soy and Breast Cancer Myths

A common myth is that soy increases the risk of breast cancer. This is due to its phytoestrogen content. But, scientific evidence contradicts this. Phytoestrogens in soy are not the same as human estrogen and do not increase cancer risk. Many studies suggest the opposite. For example, a 2008 study found that women who eat soy have a 30% lower risk of developing breast cancer.

Soy intake is also linked to a lower risk of breast cancer recurrence and death among survivors. A study of over 6,000 breast cancer survivors showed that those who ate the most soy had a 21% lower risk of death.

❌ So, the belief that soy promotes breast cancer is wrong.

Soy Causes Deforestation

Another common myth is that soy is primarily responsible for deforestation. This stems from the large-scale industrial production of soybeans in countries like the United States and Brazil. While it is true that soy farming does contribute to deforestation, it's important to note that the majority of soy is used as animal feed in livestock agriculture, not for direct human consumption.

In fact, only a small percentage of the soy produced globally is used in products for human diets. The environmental impact of soy is, therefore, largely due to the demand for animal feed rather than direct soy consumption by people.

Moreover, the majority of non-organic soy is also fed to animals in animal agriculture. By understanding these facts, we can better comprehend the true environmental impact of soy and make informed choices about our diets and agricultural practices.

❌ No, soy consumed directly by humans is not a leading cause of deforestation.

Revealing Health Benefits of Soy

Soy’s Role in Reducing Cancer Risk

Soy’s benefits go beyond just breast cancer prevention. Research shows that eating soy is linked to a lower risk of many other cancers. For example, a study found that men who eat soy have a lower risk of prostate cancer. Soy intake is also linked to reduced risks of lung, stomach, and colorectal cancers. These findings show soy's anti-cancer properties. Compounds in soy, like isoflavones, may help stop growth & kill cancer cells.

✅ Eating soy can be a proactive way to reduce the risk of many types of cancer.

Soy and Heart Health Benefits

Soy is also good for heart health. Many studies show that eating soy can lower blood pressure and reduce LDL cholesterol levels. Lower LDL cholesterol is crucial. High levels are a major risk factor for heart disease. One meta-analysis study showed that eating soy protein significantly reduced LDL cholesterol levels compared to animal protein. Isoflavones in soy are believed to improve endothelial function. This is essential for healthy blood vessels.

✅ By eating soy, you can improve your heart health and reduce the risk of heart disease and stroke.

Soy in a Balanced Diet

Adding soy to a balanced diet is easy and beneficial. Soy is an excellent source of high-quality plant-based protein. It also provides essential nutrients like fiber, vitamins, and minerals.

Products like tofu, tempeh, edamame, and soy milk are versatile. They can be easily added to many meals. For example, tofu can be added to stir-fries, soups, sauces or salads. Soy milk can be used in smoothies or as a substitute for recipes that call for dairy milk.

Including soy in your diet diversifies your protein sources. It also offers many health benefits, from reducing cancer risk to improving heart health. Making soy a regular part of your meals helps support overall wellness.

Leif flexing behind meal prepared with tofu with a shirt that says 'powered by tofu'

Conclusion: Soy Myths Busted ✅

Soy won't affect your hormones, won't feminize men, won't increase your risk of breast cancer, and you don’t need to worry about it being genetically modified. Above all, soy is a fantastic addition to any healthy plant-based diet.

How to make tofu taste 10x better!

Check out some of my favorite ways to cook with tofu!

Click here for recipes.

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Boost Your Nutrition with These High Protein Vegan Recipes

Experience a Day of Protein-Packed Vegan Meals

In this video, I'll take you through a full day of eating, showing you how I hit all my calorie, protein, and micronutrient targets to stay healthy and fit as a vegan. Stick around for the complete nutrition breakdown at the end of the video. Let's jump in!

Let us know what you think! Leave your comments on YouTube.

Kickstarting the Day with a Protein-Rich Breakfast

I usually begin my day with a fasted workout before having breakfast. My favorite breakfast is berry protein oatmeal. This easy and delicious meal is loaded with protein and antioxidants from the berries. Oats provide soluble fiber, which is excellent for heart health and lowering cholesterol. Using frozen blueberries keeps it fresh and budget-friendly while balancing the hot oatmeal's temperature.

To elevate the protein content, I mix in peanut butter protein powder and ground flaxseeds. Flaxseeds are rich in Omega-3s and lignans, which can help women balance hormones and reduce breast cancer risk. This breakfast is a fantastic way to refuel after a workout and keep your energy levels up throughout the day.

Essential Mid-Morning Supplements for Vegans

After breakfast, I get to work and take my daily supplements. These include a piece of kombu for iodine, a Brazil nut for selenium, pre-formed EPA and DHA omega-3 fatty acids, and vitamin B12. By combining these with whole food sources like flaxseed, I ensure I'm meeting my nutritional needs without relying solely on supplements.

Lunch Packed with Protein: Tofu Quinoa Stir-Fry

For lunch, I frequently prepare a tofu quinoa stir-fry. This meal is brimming with protein from both quinoa and tofu and packed with micronutrients from broccoli and red bell peppers. Quinoa is a stellar grain choice with more protein than rice. Including vitamin C-rich foods like broccoli and bell peppers enhances iron absorption from the quinoa and tofu, making this dish both nutritious and delicious.

Quick and Nutritious Dinner

Dinner is usually something simple and quick. My top choice is protein pasta with kale and nutritional yeast. Chickpea pasta is an excellent protein source, and nutritional yeast adds a cheesy flavor while being high in protein. Keeping meals simple means spending less time in the kitchen while still meeting my dietary targets.

Dessert: Finding Balance and Indulgence

To satisfy my sweet tooth, I love a healthy ice cream made with mango and peanut butter protein powder. This dessert is nutrient-dense and high in protein. I also treat myself to a few spoonfuls of vegan Ben and Jerry's chocolate chip cookie dough ice cream. Balance and moderation are key to enjoying treats without compromising your health goals.

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Mikey's LIFE-CHANGING Vegan Transformation

Mikey's Inspiring Journey

Meet Mikey, who once weighed 257 pounds. He reached a point in life where he felt hopeless about his future, but today, he has a healthy body, a hopeful outlook on life, and a passion for helping others achieve similar transformations.

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From Unhealthy Eating Habits to Wellness

Mikey's upbringing did not prioritize nutrition. Growing up on Pop-Tarts, candy, and other unhealthy foods led to a lifelong struggle with weight. He dreaded sports and often found solace in food. His diet primarily consisted of fast food, including frequent visits to McDonald's and Domino's. Mikey's self-esteem suffered as he felt undeserving of friendships and social activities because he didn't like what he saw in the mirror.

The Struggles of Being Overweight

Everyday tasks were a challenge for Mikey. Simple actions like tying his shoes caused physical discomfort. His morning routine involved avoiding reflections, picking oversized clothes to hide his body, and showering in the dark. Mikey hated the person he saw in the mirror and actively avoided photos. He eventually accepted that he would always be overweight and would never enjoy physical activities like others.

The Turning Point

Mikey tried numerous methods to lose weight, including crash diets and diet pills, but nothing worked. A pivotal moment came when doctors warned him about his dangerously high blood pressure caused by diet pills. Determined to make a change, Mikey decided to commit to veganism and joined the Vegan Superhero Academy, seeking a transformation he believed he couldn't achieve on his own.

Joining the Vegan Superhero Academy

When Mikey joined the Vegan Superhero Academy, he weighed 257 pounds and had a body fat percentage of 42%. Completing even a half-mile on the treadmill was challenging. VSA provided not just coaching but also mentorship and a supportive community. Coach Andrew offered honesty, motivation, and friendship, all of which played a crucial role in Mikey's journey. The encouragement from the vegan superhero community inspired Mikey to push through challenges and reach his goals. 💪

The Transformation: Weight Loss and Mindset

Before joining the Academy, Mikey doubted his ability to achieve many things, such as running a marathon, hiking a mountain, or maintaining a vegan diet. He didn't think he belonged in a gym or could complete multiple strength workouts each week. Committing to workouts and nutrition was difficult, but Mikey reminded himself that being overweight and unhappy was even harder.

The Results: Health and Wellness Achieved

Six months into the program, Mikey lost 74 pounds and reduced his body fat percentage to 22%. His muscle definition and overall physical health dramatically improved. More than just numerical metrics, Mikey's journey was about feeling better, looking better, and achieving things he never thought possible. He now enjoys intensive workouts, hikes steep mountains, and most importantly, loves the person he sees in the mirror.

Mikey's transformation story emphasizes the profound impact of veganism and the Vegan Superhero Academy, celebrating a healthier, happier life.

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Beat a VEGAN in Push-ups, Win $200

We went out in public and challenged random meat eaters to beat us in a push-up competition. The rules were simple: Beat our highest number of push-ups, and win $200 in cash!!!

Let us know what you think! Leave your comments on YouTube.

We believe that fitness and fun go hand in hand, and what better way to combine the two than with a little friendly competition? The Vegan Push-Up Challenge was born from a simple idea: challenge the notion that vegans are weak. Spoiler alert – we’re not!

It wasn’t just about seeing who could do the most push-ups; it was about starting a conversation. And that we did! From debating the merits of plant-based proteins to sharing our favorite workout playlists, the event was a melting pot of ideas and energy.

Being vegan isn’t just about what you eat; it’s a holistic approach to health and vitality. And trust me, when you’re fueled by plant power, you can achieve some pretty amazing feats. Whether you’re a soon-to-be vegan 😉 or a seasoned vegan, we all have something to learn from each other and plenty of room to challenge ourselves.

So, next time you hear someone say vegans are weak, just smile and invite them to a push-up contest. Who knows? They might just walk away not only with a newfound respect for a plant-based diet but also with a couple of new vegan recipes to try out.

Keep pushing the limits and spreading the joy of vegan fitness. 💪

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