Plant Fueled Podcast: Recent Episodes
Cass Warbeck
Welcome! I'm Cass Warbeck, a medical student, plant-based athlete, and passionate vegan advocate. I'll be sharing conversations with physicians, athletes, researchers, and leaders in the plant-based and lifestyle medicine communities. My goal is to inspire and empower you to optimize your health and elevate your performance.
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This conversation is with returning guest Dr. Colin Zhu, an osteopathic physician double board-certified in Family Medicine and Lifestyle Medicine. Through his wellness platform The Chef Doc, Dr. Zhu combines his expertise as a physician, chef, and health coach to empower people to take charge of their well-being, one meal at a time. In this episode, we explore his newest project, The Empowered Kitchen — a plant-forward cookbook and movement built around the idea that small, consistent choices in the kitchen can create big results for our health, performance, and the planet.
We Discuss:
- Recognizing that life is dynamic (balance is not always possible)
- Approaching new fitness goals
- Empowering change through sharing healthy recipes
- The updated Eat Lancet report
- How plant-forward diets best support planet health
- Food waste contributes to emissions
- Microplastics and seafood
- Why cooking at home is so beneficial
- A quick way to assess diet quality
- Considerations for the athlete
Episode Show Notes:
- Pre-order The Empowered Kitchen, now!
- Connect with Dr. Zhu on Instagram | YouTube
- The Chef Doc website: thechefdoc.co
Connect with me: @casswarbeck
Audio editing and processing by Wyatt Pavlik
Theme music by Ievgen Poltavskyi from Pixabay
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a text
This conversation is with Dr. Hussain Khimji, a family physician with focused practices in lifestyle and obesity medicine based at the Alberta Lifestyle Clinic in Airdrie, Alberta, Canada. Dr. Khimji is passionate about helping people live happier, more fulfilling lives by empowering them to take control of their health through evidence-based lifestyle change. Drawing from his wide-ranging experience in inpatient, emergency, and primary care, he shares why prevention and mental wellbeing are essential to the future of medicine.
We Discuss:
- Shifting from acute care to preventative lifestyle medicine
- The six pillars of lifestyle medicine
- Embracing progress as a recovering perfectionist
- Striving for a predominantly whole food, plant based diet
- Ketogenic and carnivore diets
- Motivational interviewing for practitioners
- Building awareness around current behaviours
- Obesity medicine principles
- Using GLP-1 medications as a tool for change
- Building muscle is one of the best to do for your health
- Optimizing self worth
Episode Show Notes
- Connect with Dr. Khimji: Instagram | TikTok | Facebook
- Dr. Khimji’s website: doctorkhimji.com
- Clinic Website: AB Bariatric and Lifestyle Clinic
- AB Clinic Referral Form for practitioners
Connect with me: @casswarbeck
Audio editing and processing by Wyatt Pavlik
Theme music by Ievgen Poltavskyi from Pixabay
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a text
This conversation is with Dr. Emmanuel Gye is a family physician, board-certified in lifestyle medicine, and the founder of the Alberta Bariatric and Lifestyle Clinic in Airdrie, Alberta. Through his work, he’s helping patients and organizations rethink their approach to wellness, longevity, and performance - using the six pillars of lifestyle medicine to address the root causes of disease. Dr. Gye also holds an academic position with the University of Calgary and plays an active role in community health leadership across Alberta and West Africa. Through his clinic, teaching, and leadership, he’s helping drive a movement toward truly preventative, patient-centered care.
We Discuss:
- The six pillars of lifestyle medicine
- A whole food, plant-based diet is based on science
- Calorie counting isn’t the answer
- Recognizing hunger and fullness cues
- Using GLP-1 medications as a tool for behaviour change
- How to leverage your own natural GLP-1 hormones
- Exercise is not useful for weight loss
- Our environment is designed to make us sick
Episode Show Notes
- Connect with Dr. Gye: Instagram | Linked In
- Clinic Website: AB Bariatric and Lifestyle Clinic
- AB Clinic: Referral Form for practitioners
Connect with me: @casswarbeck
Audio editing and processing by Wyatt Pavlik
Theme music by Ievgen Poltavskyi from Pixabay
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a text
This conversation is with Dr. Jill Cook — physiotherapist, researcher, and professor in musculoskeletal health at La Trobe University in Melbourne, Australia. Jill is one of the world’s leading authorities on tendon health and pathology, and her work has fundamentally changed how clinicians and athletes understand, diagnose, and treat tendon pain.
We discuss:
- How patella tendinopathy in elite basketball players inspired her career in tendon research
- Proper terminology for tendon conditions
- How aberrant load is the underlying cause creates tendinopathy
- Why imaging findings of tendon pathology do not correlate with pain or risk of rupture
- The classic presentations of tendon pain
- Whether being postmenopausal puts a woman at risk for tendinopathy
- How loading is integral to tendon rehab and muscle capacity can be a limiting factor
- How to use pain the following day to determine optimal loading protocol
- Competition season strategies for managing tendon pain
- Adjunct therapies (like injections) are not a standalone solution
Connect with Dr. Jill Cook on X: @ProfJillCook
Connect with me: @casswarbeck
Resources:
- La Trobe University profile: https://scholars.latrobe.edu.au/jlcook/about
- Achilles Tendinopathy video (E3 Rehab)
- Article: Revisiting the continuum model of tendon pathology
- Article: Treatment of Proximal Hamstring Tendinopathy
Audio editing and processing by Wyatt Pavlik
Theme music by Ievgen Poltavskyi from Pixabay
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a text
This conversation is with Joe Gagnon - endurance athlete, six-time CEO, and author of Living Intentionally. Joe has completed over 90 marathons and ultras, six Ironman triathlons, and recently finished the grueling Badwater 135. In this episode, we explore what it means to show up with purpose, the role of discomfort in growth, and how small, daily actions shape who we become. Joe shares lessons from his book, his extreme endurance challenges, and his mindset for building a life of grit, grace, and groundedness.
We discuss:
- Joe’s experience running Badwater 135
- His wake up call to start living his life more intentionally
- Changing his life one small habit at a time
- Transitioning to a plant-based diet
- The importance of having a strong why
- The five pillars of health - do something for each one intentionally each day
- Embracing discomfort
- Potatoes as an endurance event superfood
- Grit, grace, and groundedness
- Why having a mindfulness practice is of value
- His approach to goal setting
Get the book - out now! Living Intentionally: How intentionality enables success, fulfillment, and growth
Connect:
- Email Joe directly: jgagnon232@gmail.com
- Joe’s website: https://thehighperformancelife.net/
- Substack: @joecurious
- Instagram: @thehighperformancelife
- YouTube: @josephgagnon
- The Chasing Tomorrow Podcast
Audio editing and processing by Wyatt Pavlik
Theme music by Ievgen Poltavskyi from Pixabay
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a text
Welcome to the first episode of Here All Day! To kick off the relaunch, I’m joined by my partner, Blair Garneau - a jiu-jitsu athlete, artist, and illustrator. I’ve wanted to introduce Blair to my audience for a while now, and this felt like the perfect opportunity. This episode is more relaxed and unscripted than usual. We wanted to share a glimpse into where we’re both at in our lives - from career changes and identity shifts to how we’re thinking about goal setting and showing up moving forward. I hope you enjoy this episode and stay tuned for some great episodes to follow!
Connect with me: @casswarbeck
Connect with Blair: @blairgarneau
Resources:
- Patrick Mahomes “I’m here all day!” video clip from Quarterback season 1
Audio editing and processing by Wyatt Pavlik
Theme music by Ievgen Poltavskyi from Pixabay
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a Text Message.
This conversation is with Alex “Finisher” Font, a professional MMA fighter based out of Chalon sur Saone, France where he runs his own combat gym, Power Training Center. Alex has been vegan for almost a decade and throughout that time has amassed over 100 professional fights with a record of 98 wins, 11 loses, and 2 draws. He is also a special operations combat chief instructor and he has his own vegan friendly apparel brand, Power Fight Company.
We discuss:
- Discovering his passion for professional fighting
- Breaking the stereotype of a typical vegan
- Why he initially decided to go vegan
- Ethical reasons for not eating meat
- What he eats in a day
- Why he doesn’t count calories or track protein
- Weight cutting before fights
- The hours of training that go into a fight camp
- What people don’t understand about the life of a professional fighter
- The value of a yoga and mobility practice
Connect:
- Instagram: @iam_thefinisher
- Facebook: Alex “The Finisher” Font
Resources:
- Power Fight Company
- Power Training Center
- PETA.org (People for the Ethical Treatment of Animals)
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a Text Message.
This conversation is with Kieren Lefevre. Kieren is a BJJ Performance Coach, Certified Personal Trainer, Strength & Conditioning Coach, ISSN-Sports Nutrition Specialist and self-professed jiu jitsu nerd. Simply put, he helps grappling athletes get strong, mobile, and reduce their risk of injury on the mats.
We discuss:
- Common mistakes grapplers make when strength training
- Myth: you shouldn’t use your strength when rolling
- The optimal weekly frequency for strength training
- Best training splits and key exercises for grapplers
- Why you need to train grip strength and rotation
- Strength minimums before training power
- How to know if you need to improve your movement efficiency vs your cardio
- Should you be running to improve your gas tank?
- The best protocol for training VO2 max
- Whether you should be doing zone 2 training
Connect with Kieren:
- Instagram: @kieren_lefevre
- YouTube: @KierenLefevre
BJJ Strong Online: https://www.bjjstrongonline.com/
Resources:
- FREE BJJ Strength Program
- Free QUIZ to determine your perfect program
- Podcast: BJJ Strong Podcast
- Podcast: Beyond Jiu Jitsu
- Study: High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes
- Study: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review
Study: Aerobic interval training improves maximal oxygen uptake and reduces body fat in grapplers
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
Send us a Text Message.
This conversation is with Tyler Huston. Tyler is a high performance coach with additional training as a first responder paramedic, addictions nurse, and respiratory specialist. He has spent years as a breathing coach working with clients and patients from all walks of life from physicians and professional athletes, to military and special forces trainers and first responders. All of these experiences have allowed him to refine his breathing coaching practices and develop the Breath Control Training Program. His Breath Control Training program consists of proven principles, exercise, and techniques to increase performance, facilitate and support recovery as well as enhance resiliency.
We discuss:
- Underwater meditation through freediving
- How the breath can help us become responsive (vs reactive)
- Re-learning to breathe efficiently
- Aspects of modern life that have changed how we breathe
- The mouth is for eating and the nose is for breathing
- Most people are actually overbreathing
- Why you should improve your carbon dioxide threshold
- Using breath as medicine for mental health
- Learning “relaxation on command”
- The connection between inspiration, exhalation and heart rate variability
- How our everyday resting breath should feel like a flowing wave
- Using a long, audible exhale to abort panic and anxiety
- Simulation of high altitude oxygen training through breath holds
- Performance benefits to athletes
- How to enhance flow with breathing
- Activating the mammalian dive response (to lower our heart rate)
- Using nature to amplify the effects of breath training
Learn more about Breath Control Training at Breathcontrol.ca
Connect:
- Instagram: @breath.control
- Facebook: @Breath Control
Resources:
- The Oxygen Advantage method
- Book: The Oxygen Advantage
- The Breatheology method
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Dr. Matthew Landry, an assistant professor of Population Health and Disease Prevention at the University of California, Irvine. Matthew is a force in the field of nutrition, with a passion for promoting plant-forward diets and addressing health disparities. He is a sought after speaker and has presented his work at conferences internationally. His current research focuses on identifying optimal dietary patterns for chronic disease prevention and addressing the challenges of designing, implementing and reporting clinical trials that test dietary patterns. He is also a Registered Dietitian Nutritionist which allows him to bring the unique perspective of real-world experience to his research. One of his most recent publications was the inspiration behind the Netflix documentary, “You Are What You Eat: A twin experiment”.
We discuss:
- The “twin study” behind the Netflix documentary “You Are What You Eat”
- A vegan diet vs an omnivore diet for cardiovascular health
- Keto diet vs Mediterranean diet for type 2 diabetes
- Whether people with diabetes need to avoid fruit
- The impact of vegan meat alternatives on athletic performance
- If meat alternatives can be part of a healthy diet
- Misconceptions surrounding obesity
- Upcoming research on the health implications of fatherhood
Connect:
- Instagram: @theguyititian
- Twitter: @theguyititian
- His website: theguyititian.com/
- UCI Faculty Page: https://publichealth.uci.edu/faculty/matthew-landry/
Connect with me: @casswarbeck
Resources:
- Study: Omnivorous vs Vegan Diets in Identical Twins: A Randomized Clinical Trial
- Study: Keto-Med randomized crossover trial
- Study: SWAP-MEAT Athlete trial
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Robert Cheeke in celebration of his upcoming new book, The Impactful Vegan. In this book, Robert addresses what vegans can do to leverage their own strengths to save more lives and make the biggest difference for animals and the planet.
As you may know, Robert is sometimes referred to as the “Godfather of Vegan Bodybuilding”, as he adopted a vegan lifestyle in 1995. Today he is the author of several books including the recent New York Times bestseller, The Plant-Based Athlete. He is considered one of the world’s most influential vegan athletes and tours the world sharing his story of transformation from a skinny farm kid to champion bodybuilder.
We discuss:
- His primary motivation to pursue bodybuilding
- Determining your own strengths and skills
- Behind the scenes ways to make an impact
- Certain types of activism that may have the opposite effect
- Reasons to purchase vegan options at non-vegan restaurants
- Whether you should avoid Starbucks because of the non-dairy milk upcharge
- Why the “green premium” is the barrier to large-scale change
Connect:
- Instagram | @robert.cheeke
- Facebook | The Imactful Vegan
- Twitter | @RobertCheeke
Pre-order The Impactful Vegan now! https://impactfulvegan.com/
Resources:
- The Humane League
- The Good Food Institute
- Dharma Voices for Animals
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Dotsie Bausch. Dotsie is known for her prolific professional cycling career that produced a medal at the 2012 London Olympic Games, eight U.S. national championships, two Pan American gold medals and a world record, now she speaks passionately around the world, spreading her message about the numerous benefits – humane, nutritional and environmental – of plant-based eating. Following her professional cycling career, she founded the non-profit Switch4Good. Switch4Good, an evidence-based nonprofit disrupting the disinformation Big Dairy feeds the public, works with health experts, athletes, social justice warriors, enlightened policymakers, and progressive corporations to promote ethical lifestyles and widespread behavioral change related to how we eat. She was also a featured star in the documentary, The Game Changers.
We discuss:
- The Game Changer’s documentary experience
- How cycling saved her life from anorexia
- Radically switching to a plant-based diet prior to the Olympics
- The power and technique required for team pursuit track cycling
- Making an impact with Switch4Good
- Why ditching dairy is an easy first step into veganism
- Pushing for the The Soy Milk Act to be passed
Connect:
- IG - @veganolympian
- Dotsie’s website - https://dotsiebauschusa.com/
- Switch4Good.org
Resources:
- E-Book: Let The Plant-based Games Begin: Optimizing Athletic Performance with Plant-based Nutrition
- The Switch4Good Podcast
- Documentary: The Game Changers
- Tedx Talk: Olympic Level Compassion
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with repeat podcast guest, Dr. Colin Zhu. Dr. Zhu is an osteopathic doctor who is double board certified in family medicine and lifestyle medicine. Through his online wellness and education platform, The Chef Doc, Dr. Zhu is able to share his unique blend of medical knowledge and skills as a trained chef and health coach. He is a published author, international speaker, and host of the Thrive Bites podcast. This year, The Chef Doc launched some incredible group coaching programs to enable people with the tools to achieve long term success.
If you’re interested in coaching programs, sign up for a 15 minute breakthrough call here: https://calendly.com/thrive-coaching-thechefdoc/15min
Mention the code CASSIE2024 to receive a discount or swag bag if you join a group coaching program.
In this conversation, we discuss:
- Obstacle course racing in all 50 states
- Why The Chef Doc launched group coaching programs
- Food environment causes for poor health and weight gain
- The power of mindset in weight loss and behaviour change
- His approach to goal setting
- Striving for 1% better every day
Connect with Dr. Zhu on Instagram: @thechefdoc | YouTube: TheChefDoc | X: @thechefdoc
Resources:
- The Chef Doc website: https://www.thechefdoc.app/
- Download The Chef Doc App, available both in the App Store and Google Play
- Podcast: Thrive Bites
- Book: Thrive Medicine
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Sport Psychiatrist Dr. Carla Edwards. Her practice focuses on the diagnosis and treatment of mental illness and psychological struggles in athletes. Dr. Carla completed her medical degree in Newfoundland and her psychiatry residency at McMaster University in Ontario. She has worked with a wide range of elite athletes and Olympians and is President of the International Society for Sport Psychiatry and on the board of directors for the Canadian Academy of Sport and Exercise Medicine.
And, not surprising, Dr. Edwards is an exceptional athlete herself. Throughout her years of education, she competed in numerous sports, but truly excelled in volleyball and was inducted into the Newfoundland and Labrador Sport Hall of Fame in 2015.
We discuss:
- Opportunities and lessons learned through sport
- Sport psychiatry vs sport psychology
- Common mental health concerns in athletes
- Sport specific factors that influence mood
- Post-Olympic depression
- Approach to eating disorders
- Psychotherapy as first line treatment
- Special considerations for psychiatric medications
- Stigma around mental health in athletes
Connect:
- X: @Edwards10Carla
- Instagram: @carlaedwards107
- LinkedIn: Dr. Carla Edwards
Resources:
- Synergy Sport & Mental Health: http://www.synergysportmentalhealth.ca/
- International Society for Sports Psychiatry: https://www.sportspsychiatry.org/
- Article: Mental health considerations for athlete removal and return to play
- Article: Intersection of mental health issues and RED-S
- Article: Sports psychiatry clinical curriculum
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Dr. Andy Reed, an elite level ultra distance trail runner and sport medicine specialist located in Canmore, Alberta. Dr. Reed completed medical school in the UK and then trained as a family physician before beginning a full time sports medicine practice in Canmore in 2012. He has been the lead team physician for the Canadian National Biathlon, Cross Country, and Paranordic ski teams since 2005. He has a keen interest in the utility of ultrasound for the diagnosis and management of sports injuries and has extensive experience in the prevention and management of running related injuries.
We discuss:
- Recently qualifying for the Boston Marathon
- “Reframing pain” and the power of self talk
- The importance of having a why
- His typical training schedule
- Resistance training for injury prevention
- Sometimes less is more
- Setting the FKT on the “Canmore Double Quad”
- Why a “one size fits all” running program isn’t ideal
- Long slow runs are essential
- One of the hardest workouts Andy puts his athletes through
- Good pain vs bad pain
- When to use hot vs cold therapy for injuries
- Indications for common injections (steroid, hyaluronic acid & PRP)
Connect:
- Instagram: @canmoremd
- Dirtbag Runners: https://dirtbags.ghost.io/
Interested in Coaching? Check out https://evokeendurance.com/
Resources:
- Banff Sport Medicine: https://banffsportmed.ca/
- Article: Conquering the Double Canmore Quad
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Jonathan Scheiman, the co-founder and CEO of FitBiomics, a biotechnology startup that is sequencing the microbiome of elite athletes to identify and develop next generation probiotics that can optimize the health of everyone.
Jonathan played Division 1 college basketball at St. John’s University and then received his PhD in Biomedicine from NYU. He completed his postdoctoral fellowship at the Wyss Institute at Harvard, where he started a research initiative leading to ground breaking discoveries that focused around one question: How can decoding the microbiome of the fittest people in the world benefit the health and wellness of everyone?
We cover:
- Commonalities between high achievement in sport and academics
- FitBiomics - decoding the microbiome of the world’s fittest people
- Performance factors influenced by the microbiome
- How our gut bacteria create metabolites that directly influence our health
- The symbiotic relationship between humans and microbes
- A bacteria in marathon runners that metabolizes lactate
- Probiotics to enhance human health and performance
- The gut-brain axis and athletic performance
- How leaky gut influences inflammation and recovery
- Bringing the lactate eating Veillonella probiotic to market
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Articles:
- Nature. 2022: Microbiome dependent gut-brain pathway regulates motivation for exercise
- J Int Soc Sports Nutr. 2020: The athletic gut microbiota
- J Int Soc Sports Nutr. 2019: ISSN Position Stand: Probiotics
- Nat Med. 2019: Meta-omics analysis of elite athletes identifies a performance enhancing microbe that functions via lactate metabolism
Connect:
- FitBiomics.com
- Instagram: @fitbiomics
- Twitter: @FitBiomics
Connect with me on Instagram: @casswarbeck
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Georges Laraque, one of the most feared enforcers to ever play in the National Hockey League. Georges spent the majority of his 13 year NHL career with the Edmonton Oilers, but also spent time playing in Phoenix and Pittsburgh before ending his career with the Montreal Canadiens.
But as you will hear in this conversation, Georges is so much more than your stereotypical tough guy. Georges has always been a true humanitarian and an engaged citizen, and since going vegan in 2009, Georges has become a passionate animal rights activist and force within the vegan movement. He prides himself in being a voice for those without one and protecting those around him.
We discuss:
- The adversity and racism he faced playing hockey
- Why he pursued a hockey career instead of football or soccer
- Choosing the path with the deeper purpose
- The importance of surrounding yourself with positive people
- Why he dropped the gloves in the NHL despite hating it
- Using charity work and hospital visits to manage fear and anxiety
- When and why he switched to a vegan diet
- The drive behind his passion for vegan advocacy
- Comparing animal injustice compared to other social inequalities
- His go-to post workout meal and how he incorporates fasting
Get his book! Georges Laraque: The Story of the NHL's Unlikeliest Tough Guy
Resources:
- Watch Earthlings on YouTube: https://www.youtube.com/watch?v=3XrY2TP0ZyU
- The Game Changers documentary
- PETA (People for the Ethical Treatment of Animals)
- Ditch the dairy! Learn how at Switch 4 Good
- Garden of Life protein powder
Connect:
- Georges’ website: https://www.georgeslaraque.com/
- Instagram: @georges_laraque
- Twitter: @GeorgesLaraque
- Facebook: Georges Laraque
Connect with me: @casswarbeck
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Brenda Davis, RD. She is one of the world’s leading plant-based pioneers and has been promoting plant-based diets since making the transition herself in 1989. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in over 20 countries on 5 continents. She has authored or co-authored 13 books and today our conversation focuses around her most recent book, Plant-Powered Protein, which she co-authored with Vesanto Melina and her son, Cory Davis.
We discuss:
- The surprising increase in protein needs for seniors
- Protein guidelines for specific types of athletes
- Why whole food eaters may need more protein
- Source of protein (animal vs plant) matters
- The myth of plants being incomplete proteins
- Meeting leucine needs for muscle protein synthesis
- Whether supplementing with BCAAs is beneficial
- The pros and cons of protein powder
- Creatine supplementation
- Why you should think about your iodine and omega 3
- The optimal timing and dose of protein intake
- Easy ways to boost plant protein intake
- Male athletes wrongly fear soy foods
Get her new book! Plant Powered Protein
Resources:
- Love Complement vegan protein powder
- Clean Label Project protein powder review
Connect:
- Brenda’s website: https://brendadavisrd.com/
Connect with me: @casswarbeck
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Dr. Jules Cormier, a plant-based family medicine physician and Ninja warrior athlete in New Brunswick, Canada. Dr. Cormier earned his PhD in medicine at the Universite de Sherbrooke medical school and chose family medicine as a specialty because he highly prioritized forming lifelong relationships with his patients. In addition to his own practice, he is heavily involved in teaching various aspects of medicine, including lifestyle medicine and the power of plant-based nutrition!
To complement his professional life, Dr. Cormier trains and competes in Ninja Warrior competitions and in 2022 he represented Canada at the world Ninja Warrior Championships in Las Vegas. He truly understands the importance of not just achieving health, but optimizing performance and he is skilled at combining evidence based science with practical training tactics.
We discuss:
- How cutting out dairy transformed his health
- Competing in the 2022 world Ninja Warrior championships
- His typical weekly training program
- When protein powders make sense athletes
- If you’re going to take any supplement, take creatine!
- Whether BCAAs are worth your money
- Dietary nitrates for running performance
- Why caffeine intake should be individualized
- Nutrient considerations for pre- and post-workout
- Simple principles for hydration
- Tips for transitioning to a healthier, plant-predominant diet
Connect:
- Instagram: @plantbased_dr_jules
- Instagram: @maritimeninja
- YouTube: Maritime Ninja Warrior
- Facebook: @plantbaseddrjules
Connect with me: @casswarbeck
Resources:
- Dr. Cormier’s website: plantbaseddrjules.com
- Digital downloads and eBooks: https://www.plantbaseddrjules.com/shop
Show sponsors: Warlock Lid Co and Warlock Golf
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Kristel de Groot, a former professional tennis player and co-founder of Your Super, a successful superfoods supplement company. Beyond this, Kristel is a women’s health activist, a plant-based health coach and yoga teacher and is certified in plant-based nutrition from eCornell University. She has been named one of Forbes 30 under 30, and Inc Magazine’s 30 Under 30 and holds a bachelor's degree in finance and accounting and a masters degree in Management. Now, Kristel and her husband are releasing their first book, titled Your Super Life, with the intention of making plant-based eating easy, healthy, delicious, and accessible.
We discuss:
- How her husband found wellness after cancer treatment
- The difference between being cancer-free and living optimally
- The unique health benefits of superfoods
- How her new book is making healthy plant-based eating easy and accessible
- Superfoods to help with balancing hormones
- Why matcha was used by monks to help with meditation
- Visiting Brazil to source the best acai
- The power of chlorophyll-rich wheatgrass
- Why chocolate (cacoa) deserves a spot in your diet
- What you can learn from a 7 day reset / detox
- The three pillars of health eating
- Counting plants not calories (and how many to aim for each week)
Get the Your Super Life book at your favorite book store: Barnes & Noble, Booksamllion, Target, Amazon, Walmart, etc.
Follow them on IG on @kristelandmichael and @yoursuperfoods. Learn more on kristelandmichael.com and yoursuper.com
Resources:
- Film: Forks over Knives
- Hippocrates Wellness
Connect with me: @casswarbeck
Show sponsors: Warlock Lid Co and Warlock Golf
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.
This conversation is with Coach Claire Bartholik, a certified running coach and sports nutrition specialist. She coaches vegan, plant-based, and plant-curious runners from those on a walk/run program seeking general fitness all the way up to high level athletes. She is also an athlete herself and is a multiple time Boston Marathon qualifier, state Master’s Marathon Champion and a competitive Master’s athlete.
We discuss:
- How Claire learned to love running
- What it’s like running the Boston Marathon
- Running for weight loss vs running for performance
- Being thin doesn’t equal faster
- The problem with running fasted first thing in the morning
- Importance of keeping easy runs easy
- Slow runs and Zone 2 training
- Why you need to incorporate rest days
- Limiting long runs to 3 hours or less for optimal performance
- Using speed workouts to get faster
- Why you should incorporate running strides into your easy runs
- Strength training after your hardest runs
- If treadmills should be on incline
Connect:
- Claire’s website: https://theplantedrunner.com/
- YouTube: The Planted Runner
- Instagram: @theplantedrunner
Connect with me: @casswarbeck
Resources:
- Book: The Planted Runner
- The Planted Runner Podcast
- Free Nutrition Guide for Runners
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider
This conversation is with David Goldman. He has a Master’s Degree in Applied Physiology and Nutrition and is a board certified specialist in sports nutrition as well as a certified strength and conditioning specialist. This combination of expertise allows him to work closely with high level athletes towards pursuing specific performance goals. David was also the Chief Science Advisor for The GameChangers film and heavily involved in its production.
We cover:
- David’s motivations for becoming plant-based
- His role in creation of The GameChangers
- The most compelling reasons for an athlete to eat plant-based
- Protein needs for athletes
- Maintaining muscle during a weight cut
- Dividing protein intake throughout the day
- Exercise energy metabolism basics
- Creatine intake from diet vs supplements
- Optimizing the body’s natural circadian rhythm
- Health benefits of water only fasting
- If fasting can be appropriate for athletes
- Benefits of front loading daily calories
- The “train low, compete high” theory
- David’s experience with alternate day eating
Resources:
- The Game Changers Institute
- Metabite (online digital nutrition coaching platform)
- Book: The Thrive Dietby Brendan Brazier
- Prof Stuart Phillips episode on The Proofpodcast
Articles:
- IJDRP 2022: Supplemental Creatine and Exercise Performance
- Nutrients. 2022: Prolonged water-only fasting and refeeding on markers of cardiometabolic risk
- Int J Sport Nutr Exerc Metab. 2021: high protein plant vs omnivore diet to support resistance training
- Nutrients. 2019: Plant-Based Diets for Cardiovascular Endurance Performance
- Br J Sports Med. 2018: Effect of protein supplementation on resistance training
- J Am Diet Assoc. 2009: Atkins vs South Beach vs Ornish diets on endothelial function and CRP
- J Int Soc Sports Nutr: 2007: ISSN position stand on creatine
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @casswarbeck
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dr. Michael Greger, a New York Times bestselling author, and internationally recognized speaker on nutrition and a founding member and fellow of the American College of Lifestyle Medicine. He has videos on more than 2,000 health topics freely available on the incredible website NutritionFacts.org, with new videos and articles uploaded almost every day.
We cover:
- The benefits of standing and treadmill desks
- A typical meal for Dr. Greger
- Benefits of hot sauce and capsaicin
- Foods that have been put to the test for recovery
- Nutritional yeast to boost immunity
- How dietary nitrates can enhance athletic performance
- Protein requirements for athletes
- The best source of caffeine for athletes
- The health benefits of yoga and the trouble with yoga research
Connect with Dr. Greger on Instagram @nutrition_facts_org and @michaelgregermd | Facebook @Nutritionfacts.org | YouTube @Nutritionfacts.org
Be sure to pre-order his upcoming book, Hot Not to Age
Resources:
- Video: Foods to improve athletic performance and recovery
- Video: Watermelon for sore muscle relief
- Video: Preserving immune function in athletes with nutritional yeast
- Video: Whole beets vs juice for improving athletic performance
- Video: Don’t use antiseptic mouthwash
- Video: Are there benefits of energy drinks?
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me here on Instagram: @casswarbeck
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Ryan Sadilek. Ryan is the creator of Minus The Gym, a health and fitness brand centered around bodyweight fitness and plant-based nutrition. Ryan is a certified personal trainer (ACE-CPT) and nutrition specialist (ACE-FNS) whose teachings on YouTube alone have helped literally thousands of people improve their level of fitness and overall health and wellbeing. Ryan's goal is to help people understand that everyone has the power to turn their health around and get on a better track. Fitness is always accessible and nutrition doesn't have to be confusing. And the only limiting factor in improving ourselves is our own level of self-belief.
We cover:
- How Ryan found fitness and a plant-based diet
- The unique benefits of calisthenics training
- Recommended equipment
- Weekly programming for a beginner vs advanced exerciser
- Balancing aerobic and strength training
- Low vs high repetitions and muscle hypertrophy
- Whether you should train to failure
- The fundamental movements of calisthenics
- Which skills you can train daily
- How to progress past a strength plateau
- The power of “greasing the groove”
- Common mistakes people make
- Improve your abs (and top 3 exercises)
- Why showing up and being consistent is key
- Ryan’s post workout smoothie recipe
- Tips for transitioning to a plant-predominant diet
- Why he only ate bananas for an entire week
Connect with Ryan!
YouTube: Minus The Gym
Facebook: @minusthegym
Instagram: @minusthegym
Website: https://www.minusthegym.com
Download his app: https://trybe.do/MinusTheGym
Resources:
- Film: Forks over Knives
- Video: Beginner’s Calisthenics Workout at Home (full routine)
- Video: Transitioning to Plant-Based Eating (3 methods)
- Video: WHY I Only Ate Bananas for A Week
- Book: Overcoming Gravity by Steven Low
- Book: Enter the Kettlebell by Pavel Tsatsouline
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dan Benardot, PhD, RD, FACSM, an internationally recognized expert on nutrition, specifically nutrition for peak athletic performance. Dan is currently Professor of Practice in the Center for the Study of Human Health at Emory University and has served as nutritionist for a number of different US Olympic teams including gymnastics, track and field, and figure skating. In addition to this, he was team dietitian for a professional NFL football team for several years. Dan has authored numerous scientific publications and has written many books, his most recent book being Advanced Sports Nutrition, 3rd Edition. If that wasn’t enough, Dan is the inventor of the NutriTiming software, which assesses real time energy balance and nutrient intake.
We cover:
- Working with the USA gymnastics Olympic team
- What athletes often get wrong about protein
- Why eating multiple small meals is best
- Hormonal response to a high hunger state
- Intermittent fasting and body fat
- Weight loss vs fat loss
- Within-day energy balance vs 24-hr energy balance
- Consequences of relative energy deficiency in sport (RED-S)
- The proper way to hydrate
- How to consume sports drinks
- Whether athletes should limit night eating
- Supplementing micronutrients in a 24-hr pattern is not optimal
- Leucine dosing frequency for increased muscle protein synthesis
- Improving nutrition for an NFL team
- The problem with high fructose corn syrup
Resources:
- Dan Benardot’s bio: Emery College of Arts and Sciences
- Book: Advanced Sports Nutrition, 3rd Ed
- Book: ACSM’S Nutrition for Exercise Science
- NFL and Olympic Nutritionist: How Food Affects Athletic Performance
- Olympic Team Nutritionist Talks About Energy Balance and Diet
- Scand J Med Sci Sports. 2018: Within-day energy deficiency and reproductive function in female endurance athletes
- Br J Sports Med. 2018: IOC Consensus Statement on Relative Energy Deficiency in Sport
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dr. Colin Zhu, aka The Chef Doc, an osteopathic doctor who is double board certified in family medicine and lifestyle medicine. Passionate about the intersection of medicine, food, and nutrition, Dr. Zhu trained as a chef and a health coach at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition following completion of his medical degree. Colin is the author of the book "Thrive Medicine: How To Cultivate Your Desires and Elevate Your Life“ and the host of the popular Thrive Bites Podcast.
We cover:
- What sets osteopathic doctors apart
- Why he pursued culinary school after medical school
- Going plant-based after running his first marathon
- Why he started running triathlons
- What kitchen appliance is worth your money
- Essential food ingredients to always keep in stock
- Go-to substitutions for eggs and butter
- How to make healthy meals decadent and delicious
- Creative ways to use tofu in meals and desserts
- Why beans should be considered a “superfood”
- Why he wrote Thrive Medicine and what it means to be authentic
Connect with Dr. Zhu on Instagram: @thechefdoc | Facebook: @thechefdoc | YouTube: TheChefDoc | Twitter: @thechefdoc
Resources:
- Dr. Zhu’s website: https://www.chefdoczhu.com
- Podcast: Thrive Bites
- Book: Thrive Medicine
- THR5 Formula Masterclass
- Plant-Based Telehealth
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Thana Boonlert. Thana has a background in Environmental Engineering and currently works as a greenhouse gas specialist, helping large industrial producers find ways to reduce their emissions. He is the Lead Organizer for the Calgary Chapter of the organization, Protect Our Winters Canada, or POW, where he aims to inspire outdoor enthusiasts to become advocates for protecting the outdoors. Thana has helped advocate for strong climate change policies through his involvement with local environmental and social justice groups, and has also run for Federal and Provincial office with the Green Party of Canada.
We cover:
- Why you should stand on top of a mountain at least once
- If ski resorts are environmentally friendly
- Why outdoor enthusiasts should care about the climate
- His work with Protect Our Winters (POW) Canada
- Working with large companies to reduce their emissions
- Why greenhouse gasses are harmful
- Steps Canada needs to take to meet climate targets
- The impact of animal agriculture
- The inefficiency of raising animals for food
- Economical impact of transitioning to renewable energy
- The potential of geothermal energy
- Running in elections for the Green Party of Canada
- What you can do on a personal level to better the world
Connect with Thana on Instagram: @thana.boonlert | Twitter: @thana4yyc | Facebook: @thana4yyc | Email: calgary@protectourwinters.ca
Resources:
- Protect Our Winters Canada (POW)
- Canadian Parks and Wilderness Society (CPAWS)
- Video: We All Need Winter
- Film: What the Health
- The Alice Sanctuary
- Plant-Based Cafe: Mondays
- Canadian Geothermal Energy Association
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dr. Jesse Pewarchuk, co-founder and Medical Director at Aroga Lifestyle Medicine. Dr. Pewarchuk co-founded Aroga in 2017 after a long journey culminating in realizing the immense power of lifestyle change as medicine. He is a General Internal Medicine physician and in addition to his board certification in Canada he is double board certified by the American Board of Obesity Medicine and the American Board of Lifestyle Medicine. Dr. Pewarchuk is the Medical Director of the Island Health Bariatric Clinic, allowing him to be involved in the full spectrum of obesity care - from lifestyle to medication to surgery.
Aroga Lifestyle Medicine Clinic: https://www.aroga.com
We cover:
- What sets Aroga Lifestyle Medicine clinic apart
- Personal empowerment is the key to change
- The importance of lifestyle change after bariatric surgery
- The two most common types of bariatric surgery
- The spectrum of weight loss after bariatric surgery
- When medications might be helpful and necessary
- Why calories are meaningless and it's the type of food that matters
- The essential role of hormones in weight loss
- Exercise benefits for mental health
- How sleep apnea disrupts metabolic hormones
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dani Taylor, a vegan figure competitor and champion, fitness coach, and the co-founder of VeganProteins.com. Dani coaches her clients from a base of deep personal understanding of body weight struggles. She actually grew up in a very unhealthy environment and reached 210 pounds at 16 years old despite becoming a vegetarian at age 12. But after going vegan at age 17, she began to lose weight and take her health into her own hands. She found strength training and began to learn more about proper nutrition and she never looked. Over the next few years, Dani lost 80 pounds and gained a whole new life!
After being shot down by many coaches when she was younger for her vegan lifestyle, she has never let the naysayers stand in her way or anyone else’s when it comes to achieving fitness goals as a vegan. Helping people become more confident in themselves via exercise and a healthy diet and mindset is what motivates her on a daily basis.
We cover:
- How Dani lost 80 pounds
- Her love for strength training
- Common misconceptions about bodybuilding
- What to know before entering a fitness competition
- Why women should lift weights
- Whether you need cardio to remain lean
- The importance of habits and routines
- How to successfully approach big goals
- What to consider when setting a fitness goal
- Why life isn’t always better when you hit your goal weight
- How to enjoy the journey (and not fixate on outcomes)
- A healthy approach to weight loss
- If you need to track macronutrients
- Keto diets and quick weight loss
- If it is ok to feel hungry when losing weight
Connect with Dani on Instagram: @veganproteins | Facebook @VeganProteins | YouTube @VeganProteins
If you want to work with Dani: https://www.veganproteins.com/personal-training/
Resources:
- Website: VeganBodybuilding.com
- Podcast: Episode #1 with Robert Cheeke
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Michele Crosmer, a registered dietitian and certified specialist in renal nutrition. She owns her own private practice, Crosmer Nutrition and is based in Southern California. Michele is passionate about utilizing a plant-based diet and lifestyle to slow the progression of kidney disease to delay or prevent dialysis. She understands how confusing and frustrating it can be trying to follow, “the renal diet” and she started her business to dispel myths and provide encouragement. Michele helps her clients understand their individual nutrient needs, prepare meals at home, learn to enjoy a plant-based lifestyle, and optimize kidney and overall health.
We cover:
- Kidneys do more than just “filter blood”
- How to measure kidney function
- The causes of chronic kidney disease
- The best diet for kidney protection
- Why too much protein is harmful for the kidneys
- Effects of acidic vs alkaline foods
- Sodium and kidney health
- How fruits and veggies can fit into a low potassium diet
- How not all dietary phosphorus is created equally
- Cholesterol, saturated fat, and kidney disease
- Why kidney disease can cause vitamin D deficiency
- Tips to help prevent kidney stones
- Other lifestyle changes to support your kidneys
Connect with Michele on Instagram: @plantbased.kidneys | Facebook: @plantbased.kidneys
Visit her website: https://plantbasedkidneys.com
Resources:
- Video: How Not to Die From Kidney Disease
- PCRM’s Nutrition Guide for Clinicians: Chronic Kidney Disease
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Bryan Mirabella, a human performance specialist with a focus on breath-work. He is a lifelong athlete with over three decades of personal training experience. He has personally revolutionized his own health through the breath and he is passionate about helping others do the same. Bryan is an Oxygen Advantage Instructor and is also certified in the WeckMethod and Restorative Breathing. He is the founder of Quantum Fitness and works with a range of clients including top executives, Olympic athletes, those with chronic health conditions, and everyone in between. His mission is to provide tools for healthy living, longevity, and self-empowerment.
We cover:
- Why Bryan adopted a raw fruit diet
- How he discovered the power of breathwork
- What is wrong with chronically overbreathing
- Why carbon dioxide is underrated
- How to increase carbon dioxide tolerance
- The benefits of many small breath holds
- How to calculate your BOLT score
- Why you should always nasal breathe
- How athletes can benefit from breathing less
- How breathwork can stimulate erythropoietin production
- Breath practices for workouts
Connect with Bryan on Instagram: @breathingwithbryan
Bryan’s website: https://www.quantumfitness.org
Resources mentioned during this episode:
- Book: The Oxygen Advantage
- Book: The Omnivore's Dilemma
- Book: Anatomy Trains
- Bryan’s preferred marine phytoplankton
- Lois Laynee’s Restorative Breathing
- Oxygen Advantage Resources - The Science
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me here on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Sonya Looney, one of the world’s best endurance mountain bikers. She has raced her bike across the world in some of the hardest races and became the 24 hour Mountain Bike World Champion in 2015. Not only is she a world champion athlete, but she is also a health and mental performance coach, keynote speaker, professional writer and blogger, and host of the popular podcast The Sonya Looney Show! Although she balances many different identities, she is probably most well known for her ability to help people learn how to build a resilient inner narrative.
We cover:
- How Sonya left a career in electrical engineering to pursue mountain biking
- Becoming the first woman to complete the Yak Attack endurance race
- Quitting is a muscle and how to build resilience
- Changing your frame of mind around failure
- Balance doesn’t exist - the power of “intentional imbalance”
- Sleep is the number one priority (even over exercise!)
- How to set achievable goals
- The power of having a growth mindset
- Mountain bike tips for beginners
- Advice for handling fear during sport and life
- Why Sonya switched to a plant-based diet
- Her typical pre- and post-workout meal
Connect with Sonya:
Instagram: @sonyalooney | Facebook: Sonya Looney | Twitter: @SonyaLooney
Her website: https://www.sonyalooney.com
Resources:
- The Sonya Looney Show
- Enroll in the Moxy & Grit Mindset Academy
- Sonya’s apparel brand: Moxy & Grit
- Watch Sonya’s TEDx Talk
- Book: Atomic Habits
- Book: Mindset
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me here on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dr. Pamela Fergusson, a registered dietitian with a PhD in nutrition who has over 15 years of experience in everything from research to teaching, as well as public health and clinical practice. Dr. Fergusson has worked as a dietitian internationally in Europe, Africa, and Asia and for organizations such as Unicef and the World Food Program. She is also an accomplished runner and speed walker. Dr. Fergusson brings her passion for nutrition and love of wellness to her private dietitian practice in British Columbia, Canada.
We cover:
- Environmental consequences of our food choices
- How the ultra running community is special
- Why you should try creating self-styled events
- Recognizing when exercise is no longer serving you
- Recovery benefits of a plant-based diet
- Fuelling for ultra-races
- Pamela’s homemade electrolyte drink
- Protein needs for vegan endurance athletes
- How to get enough protein throughout the day
- Choosing a plant-based protein powder
- Whether being “fat adapted” works for races
- Chocolate milk as a recovery drink?
Connect with Pamela on Instagram: @drpamela.rd | Facebook: @DrPamelaRD
Pamela’s website: https://pamelafergusson.com
Resources mentioned during this episode:
- Pamela’s new book: Going Vegan for Beginners
- Book: Diet for a Small Planet
- Genuine Health Fermented Vegan Protein
- Canada’s Food Guide
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Find me here, if you want to connect on Instagram! @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is John Oberg, an animal advocate, influencer, and social media professional who is dedicated to making the world a kinder place for animals by utilizing the power of social media. His posted content has altogether been seen over 1 billion times! John regularly works with groups and individuals from around the globe, striving to make the world a better place for animals of all species. And he’s also an athlete! He enjoys powerlifting and has played soccer for many years.
We cover:
- Dispelling myths as a vegan powerlifter
- Lessons learned from 26 years of soccer
- What happens in the animal agriculture industry
- Why it’s never too late to stop eating animals
- Vegan advocates need to meet people where they are at
- How vegans can get involved
- You don’t have to be a confrontational advocate
- The power of social media
- Cruelty in the dairy and egg industries
- What labels like “grass-fed” and “humanely-raised” mean
- You don’t have to be “all or nothing” to make a difference
- Fish are capable of suffering
Connect with John on Instagram: @johnoberg | Facebook: John Oberg | Twitter: @JohnOberg
His website: https://www.johnoberg.org
Take John’s Course: “Mastering Twitter to Change the World”
Support John’s work through Patreon: https://www.patreon.com/JohnOberg
Show notes:
- Film: Earthlings
- Film: Seaspiracy
- Book: The Animal Activist Handbook
- Article: A Meaningful Life
- Organization: Vegan Outreach
- Organization: The Humane League
- Resource: NutritionFacts.org
- Resource: Veganuary
- Resource: Challenge 22
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Find me here, if you want to connect on Instagram! @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Corey Thatcher. He shares his experience overcoming a severe eating disorder and ultimately competing for Canada at the Obstacle Course Racing World Championships. Currently, Corey is studying health and physical education and psychology at Mount Royal University in Calgary, Canada. He is bringing together his passion for physical literacy and fascination with psychology to promote a holistic and non-pharmaceutical approach to mental health treatment.
We cover:
- Wrong reasons for becoming vegetarian
- Why it’s harmful to tie your identity to an external source
- The dangerous black hole of calorie tracking apps
- Hitting rock bottom and accepting treatment
- Techniques and strategies used in recovery
- “Mechanical eating”
- Benefits of electroconvulsive therapy (ECT)
- Training for competition without relapsing
- Representing Canada at the Obstacle Course Racing World Championships
- Healthy goal setting and cultivating purpose
- Recognizing the intention behind behaviours
- Relapse is a part of recovery
- Dos and don’ts for friends/family of someone struggling
Connect with Corey on Instagram: @thatchman19
Resources mentioned:
- J Comp Physiol. B. 2009: Exhaustive exercise training enhances aerobic capacity in American alligator
- Video: Let’s Make Our Day Harder
- Ask for help: Calgary Silver Linings Foundation
- Ask for help: National Eating Disorder Information Centre
That’s all for now! Be sure to subscribe and if you are enjoying the show, please share with your friends and family!
Find me here, if you want to connect on Instagram: @plant_fueled
Theme music by Tyler Gaudon and special thanks to Wyatt Pavlik for the audio editing and processing!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with plant-based cardiologist Dr. Monica Aggarwal. She is an associate professor of medicine in the University of Florida Division of Cardiovascular Medicine and serves as the Director of Integrative Cardiology and Prevention. Dr. Aggarwal specializes in preventative management of heart disease with lifestyle techniques in conjunction with medications where she emphasises plant-based nutrition and utilizes other mind-body techniques like yoga and meditation. Her mission is to educate people on why the modern diet is a problem and how it creates chronic illness. She would like to give people practical tools on how to implement a new and improved diet and lifestyle!
We cover:
- How she healed her rheumatoid arthritis
- Genetics vs environment
- Inflammation is the root of all disease
- The best diet for heart disease
- Why you should eliminate red meat
- How to improve heart failure
- The importance of hope
- Breath practices she teaches her patients
- Advice for women in medicine
- Lessons from a triathlon
Connect with Dr. Aggarwal: Instagram: @drmonicaaggarwal | Facebook: @monicaaggarwalmd | Twitter: @drmaggarwal
Her personal website: https://www.drmonicaaggarwal.com
Resources mentioned during this episode:
- Book: Body on Fire
- JACC. 2019: My voice
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review on Apple Podcasts.
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Canadian Olympian Haley Daniels, a plant-based canoe slalom athlete who made history by being among the very first women to compete in the canoe slalom event at the Tokyo 2020 Olympic games! Haley has had a decorated career and this is an incredible conversation. Please enjoy!
We cover:
- The Tokyo 2020 Olympics
- All about canoe slalom
- Making history as one of the first women to compete in Olympic canoe slalom
- Overcoming barriers as a female athlete
- The importance of mental resilience and grit
- Which mental training techniques she uses daily
- How the Covid-19 pandemic affected her training
- What her day to day training looks like
- Strategies she uses to prepare for a big race/event
- What she learned from her Olympic experience
- Reframing thoughts and dealing with regret
- What people need to know about Olympic athletes
- Why she switched to a plant-based diet
- Tips for managing your diet on the road
Connect with Haley: Instagram: @haleydanski | Facebook: Haley Daniels | Twitter: @HaleyDanski
Her personal website: https://www.haleydaniels.ca/#join-my-journey
Resources mentioned during this episode:
- Haley’s e-cookbook, Canoeist Kitchen
- Canoeist Kitchen sample recipes
- Buddhify mindfulness app
- Waking Up with Sam Harris meditation app
- The Thrive Diet by Brendan Brazier
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Find me here, if you want to connect on Instagram! @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dr. Josh Levin, a family medicine physician who practices at the Aroga lifestyle medicine clinic in beautiful Victoria, BC. Dr. Levin has always been passionate about exercise and fitness - today he coaches and competes at a Master’s level in weightlifting and practices yoga. In his clinic he shares this passion with his patients, empowering them to make healthy lifestyle changes and helping them make informed choices about the risks and benefits of medical interventions.
We cover:
- Weightlifting and what he loves about it
- The importance of consistency
- Thoughts on the phrase “exercise as medicine”
- Aerobic exercise vs resistance training
- How much exercise is optimal
- The optimal exercise intensity
- The effects of exercise vs medication on blood pressure
- How exercise helps control blood sugar
- The risks of sitting for long periods and what to do about it
- Benefits for depression
- How you don’t need to lose weight to benefit from exercise
- Prescribing exercise for healthcare professionals
If you would like to reach out to Dr. Levin, you can contact him directly via email: josh@aroga.com
Resources mentioned:
- Aroga Lifestyle Medicine Clinic website: https://www.aroga.com
- Br J Sports Med. 2019: How does exercise treatment compare with antihypertensive medications?
- Cochrane Review. 2021: The effect of walking on blood pressure control
- JAHA. 2013: Exercise training for blood pressure
- Diabetologia. 2017: Breaking sitting with light activities vs structured exercise
- Am J Clin. Nutr. 2006: The underappreciated role of muscle in health and disease
Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing
Find me here, if you want to connect on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider
This conversation is with Gregory Butler, a doctor of pharmacy, who is currently working on his masters in clinical research. We dive into how nutrition affects pharmacotherapy, the science behind many common drug classes, comparing their efficacy to diet and lifestyle changes. This is an episode for anyone wondering if a dietary change could help them get off some of their medications and also for those people out there who think it’s wrong to be on any medication at all.
We cover:
- How nutrition and pharmacology are related
- Can you stop your medications if you change your diet
- Dietary causes of high blood pressure
- Diet vs drugs for treating high blood pressure
- Do statins really help lower cholesterol
- Statin side effects and why dietary changes are firstline treatment
- Common diabetes drugs
- How diet can reduce or eliminate the need for diabetic drugs
- The truth about obesity medications
- The link between animal products and antibiotics
- How you can help combat antibiotic resistance
- The best foods to eat pre and post workout
If you would like to connect with Greg, you can find him on Instagram: @drgregbutler
Resources mentioned:
- Book: How Not to Die
- Book: How to Survive a Pandemic
- Video: How Not to Die from High Blood Pressure
- Video: Diabetes Reversal: Is it the Calories or the Food?
- Video: Are Weight Loss Pills Effective?
- Video: Ground Ginger to Reduce Muscle Pain
- Resource: Mastering Diabetes
- Resource: CDC - Antibiotic Resistance
- J Fam Pract. 2014: A way to reverse CAD?
- Cleve Clin J Med. 2014: In cholesterol lowering, moderation kills
- Prev Cardiol. 2001: Resolving coronary artery disease epidemic
- J Am Heart Assoc. 2015: Effects of vegetarian diets on blood lipids
- JAMA. 2011: Effect of a dietary portfolio of cholesterol-lowering foods
- IJDRP. 2020: Case report treatment of type 2 diabetes
That’s all for now! Find me here, if you want to connect on Instagram! @plant_fueled
Theme music: Tyler Gaudon.
Special thanks to Wyatt Pavlik for the audio editing and processing!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Dr. Matthew Nagra, a naturopathic doctor based in Vancouver, British Columbia who is a passionate advocate for evidence based nutrition as medicine. After struggling with various health issues throughout his childhood, he turned to a plant-based diet, which improved nearly every health concern he had. Fast forward and these days he is continuously striving to further his education and now through social media, public speaking, his volunteer work with Nutritionfacts.org, and his clinical practice, he aims to educate others on how they too can improve their health like he did years ago.
We cover:
- The difference between a naturopathic doctor and a conventional medical doctor
- How he integrates plant-based nutrition into his practice
- His strategy for staying up to date with all the latest research
- Dairy and bone fracture risk
- Whether we need a direct source of K2 in our diets
- Is a calcium supplement helpful for preventing osteoporosis
- If casomorphins in cheese are addicting
- The effect of oil on arterial function
- Oils and disease risk
- Whether a plant-based diet can reverse arterial plaque build-up
- If higher omega 3 intake helps reduce cardiovascular risk
- Who might benefit from DHA/EPA supplementation
- Special nutrition recommendations for athletes
How to connect with Dr. Nagra:
Instagram | @dr.matthewnagra
Facebook | @dr.matthewnagra
Twitter | @drmatthewnagra
His personal website is here: https://drmatthewnagra.com
Resources mentioned:
- Video: Alkaline diets, animal protein, & calcium loss
- Circulation. 1999: Lyon Diet Heart Study
- JAMA. 1998: Intensive lifestyle changes for reversal of coronary heart disease
- J Fam Pract. 2014: A way to reverse CAD?
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Find me here, if you want to connect on Instagram! @plant_fueled
Theme music by Tyler Gaudon.
Special thanks to Wyatt Pavlik for the audio editing and processing!
Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
This conversation is with Robert Cheeke, also known as the “Godfather of Vegan Bodybuilding.” Robert grew up on a farm in Oregon and adopted a vegan lifestyle in 1995 at age 15, weighing just 120 pounds. Fast forward to today, and Robert is a two time natural bodybuilding champion and author of several books, the latest being the New York Times bestseller, The Plant-Based Athlete. This is a fun conversation that is packed with practical information. It is for any athletes out there curious about all the hype surrounding plant-based diets these days or just for anyone passionate about health and fitness.
We cover:
- How Robert went from a skinny farm kid to a champion vegan bodybuilder
- Why a plant-based diet is beneficial for athletes
- Why recovery is essential and how diet plays a role
- If an athlete can get all their protein from plants
- Plant protein vs animal protein for muscle building
- Whole foods vs protein supplements
- If there are nutrient deficiencies plant-based athletes should be concerned about
- Tips for transitioning to a plant-based diet
- How to deal with common issues when eating more plants
- What Robert learned from interviewing many elite plant-based athletes
If you would like to connect with Robert, you can find him on Instagram: @robert.cheeke and be sure to check out his website, veganbodybuilding.com Resources mentioned during this episode:
- Book: The Plant Based Athlete
- Book: Shred It!
- Book: Plant Based Muscle
- Film: Forks over Knives
- Resource: No Meat Athlete
- Eur J Clin Nutr. 2020: Is a vegan diet detrimental to endurance and muscle strength?
- Sports Med. 2021: High-protein plant-based diet versus a protein matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
Find me here, if you want to connect on Instagram: @plant_fueled
Theme music by Tyler Gaudon
Special thanks to Wyatt Pavlik for the audio editing and processing! Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!
Welcome to the Plant Fueled Podcast! My name is Cass Warbeck and this podcast is all about bringing you conversations to optimize your health and elevate your performance. In this episode, I introduce myself (I’m a medical student, Muay Thai fighter, and vegan lifestyle advocate) and discuss what you can expect in upcoming episodes.
It would mean the world to me if you could subscribe, and if you’re feeling extra generous, leave a 5 star rating and/or review. It helps grow the show and is especially important for new podcasts. Thank you in advance!
Find me here, if you want to connect on Instagram! @plant_fueled
Theme music by Tyler Gaudon
Special thanks to Wyatt Pavlik for the audio editing and processing! Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!