Video
Leif Arnesen
How a Vegan Diet Can Help Manage Menopause ...

Struggling with menopause symptoms like hot flashes, brain fog, or weight gain? Discover how a vegan diet and lifestyle changes can help you feel more balanced, energized, and in control. In this insightful conversation with Dr. Daphne Bascom, we break down how plant-based eating, strength training, and stress management can transform your menopause journey.

How a Vegan Diet Can Help Manage Menopause Symptoms

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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How To Eat To Build Lean Vegan Muscle

When aiming to build muscle, it's crucial to focus on three main pillars: calories, protein, and meal volume.

In this video, I'll show you exactly how to eat and create a meal to build lean vegan muscle!

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

The Importance of Calories in Building Muscle

Calories play a significant role in muscle building because achieving optimal muscle growth requires a caloric surplus. This means consuming slightly more calories than you burn daily. When in a caloric surplus, your body has the energy it needs to grow muscle tissue.

Understanding Caloric Surplus

A recommended caloric surplus is around 10% for muscle gain without excessive fat accumulation. For example, if you burn 2,000 calories daily, aim to consume about 2,200 calories. This controlled surplus ensures you have ample energy to build muscle effectively.

Protein: The Building Block of Muscle

Protein is essential because it serves as the primary building block of muscle from a nutritional standpoint. Adequate amino acid intake stimulates muscle protein synthesis, the process by which your body builds new muscle.

How Much Protein Do You Need?

Aim to consume protein at a rate of 0.4 grams per kilogram of body weight per meal, spread across at least four meals per day. For instance, a person weighing 70 kg should consume around 28 grams of protein per meal. To maximize muscle growth, strive for a total daily protein intake of 1.5 to 2.0 grams per kilogram of body weight.

Balancing Volume for Optimal Nutrition

Meal volume is important because you want to ensure your meals are manageable in size yet nutritionally balanced. Striking a good balance between nutrient intake and meal volume is key.

Building a Muscle-Building Meal

A typical muscle-building meal includes a main protein source, micronutrient-rich foods, and calorie-dense additions. Here’s how to structure your plate:

  1. Main Protein Source: Tofu is an excellent choice, providing 36 grams of protein per serving. Marinate it in Thai peanut sauce for added flavor and nutrients.

  2. Micronutrient-rich foods: Include a variety of fruits and vegetables to ensure you're getting enough vitamins and minerals. Cooked spinach and red cabbage are great options as they reduce volume while retaining nutrients.

  3. Calorie-Dense Additions: Add high-fat foods like avocado and carbohydrate sources like quinoa. These provide the extra calories needed without adding excessive volume. Additionally, sauces like Thai peanut sauce can significantly boost calorie intake.

Avoiding Common Muscle-Building Mistakes

Too Many Low-Calorie Foods

One common mistake is focusing too much on low-calorie foods like fruits and vegetables. While nutrient-dense, they can add too much volume, making it hard to consume enough calories.

Too Many Calorie-Dense Foods

Conversely, overloading on calorie-dense foods like sauces can lead to excessive calorie intake without providing sufficient micronutrients. This can result in fat gain rather than muscle growth.

Summary: Key Takeaways for Vegan Muscle Building

To build lean muscle on a vegan diet, focus on maintaining a caloric surplus, consuming adequate plant protein, and balancing meal volume. Adjust your nutrition based on your body composition and goals. For personalized guidance, download our ultimate plant-based nutrition guide linked in the description below.

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The ULTIMATE Vegan Protein Powder Review (Top 72 Tested!)

We analyzed 72 different vegan protein powders for taste, protein percentage, BCAA content, price per serving, ingredients, heavy metals and customer service/company transparency.

We did all the work for you so that you can make the most informed decision possible when buying a vegan protein based on your needs.

Let us know your thoughts - join the conversation on YouTube!

Discover the Best Vegan Protein Powders

If you’re on the hunt for the best vegan protein powder, you’ve come to the right place. In 2020, we reviewed 19 vegan protein powders in a video that became the most viewed vegan protein review on YouTube. Since then, we've aimed to deliver an even more comprehensive review.

Our Journey: From 19 to 72 Protein Powders

Determined to improve, we recently embarked on a mission to test every vegan protein powder we could find. Our living room turned into a protein powder warehouse with 72 different tubs, each promising various benefits.

Our Testing Metrics

We didn’t just collect these powders; we meticulously analyzed each one based on several critical factors:

  • Taste: We tasted each powder to ensure you get only the best flavors.

  • Heavy Metals: Safety first! We researched levels of harmful heavy metals.

  • Protein Percentage: We measured the protein content to help you maximize your intake.

  • BCAA Content per Serving: Essential for muscle growth and recovery, we evaluated the BCAA content in each serving.

  • Cost per Serving: We broke down the cost to ensure you get the best value.

  • Ingredient Quality: We scrutinized the ingredient lists for purity and quality.

  • Customer Service: We assessed the responsiveness and helpfulness of each brand’s customer service.

After extensive testing, we identified the top performers in each category. Whether you’re looking for the best-tasting powder, the most cost-effective option, or the highest quality ingredients, our review has you covered.

Interested in Plant-Based Nutrition?

Join the waitlist today for our new FREE plant-based nutrition course.

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7 Power Foods to Help You Live Longer
7 Power Foods to Help You Live Longer

Want to add more healthy years to your life? Discover the 7 powerful, science-backed plant-based foods that help slow aging, boost energy, and protect against chronic disease. This isn’t just about living longer—it’s about living better. If you're ready to take control of your health, this quick read could be your turning point.

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

Struggling to find vegan-friendly healthcare? You’re not alone. In this episode of The Vegan Gym Podcast, Dr. Daphne Bascom shares practical tips to help vegans confidently navigate the healthcare system, advocate for their needs, and find providers who respect their plant-based lifestyle.

Master Your Meal Prep: FAST 30-Minute High-Protein Vegan Meal Prep!
Master Your Meal Prep: FAST 30-Minute High-Protein Vegan Meal Prep!

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