Muscle Deficient Vegan: 0:00

Welcome to episode 12 of the Deficient Vegans podcast. I'm the muscle deficient vegan here with the protein deficient Vegan. Do you wanna say hi? Hi. Hi. So, in this episode we're gonna be talking about fiber. We had an episode before talking about macronutrients and discuss fiber briefly, but it's actually quite a bit to go into here. So this episode's gonna be all about fiber. How do you feel about that?

Protein Deficient Vegan: 0:21

Do you remember that one commercial where that guy was like, fiber makes me sad.

Muscle Deficient Vegan: 0:26

Yeah. Is that how you feel? Sad. A little sad. Yeah. It's, it's not a very exciting topic, but it's important for your health. So fiber technically falls under carbohydrates. Right. So out of the three macronutrients, protein, fat, and carbohydrates, fiber is a carbohydrate, but fiber does not technically count as calories. So you don't count it as part of your carbohydrate calories, even though it is a carb. And that's because fiber isn't technically broken down by your body to use for energy. It just goes in and does, uh, some other things inside your gut that we'll talk about here in a few minutes.

Protein Deficient Vegan: 0:59

What if I eat paper?

Muscle Deficient Vegan: 1:00

Uh, paper? You know, I don't think there's a nutritional label on most of the paper I get. Um, but I would have to guess it's probably fibrous in some way. I don't know. If you look into that, eat some paper. Let me know how it affects your body.

Protein Deficient Vegan: 1:14

Okay.

Muscle Deficient Vegan: 1:14

Nobody online do that. That is not, uh, do not try it. This is,

Protein Deficient Vegan: 1:18

I'll do that. I'll let you guys know. I'll take one for the team.

Muscle Deficient Vegan: 1:21

All right. Thank you. Uh, report back and let us know. Maybe write a blog post about.

Protein Deficient Vegan: 1:24

Yeah.

Muscle Deficient Vegan: 1:25

Okay. We'll see how it goes. So, a couple of big things. Fiber is good for, uh, first off, for all cause mortality, which basically just means will you die from anything. Fiber has an almost linear relationship with decreasing your risk to die. Just in general from all cause mortality. They did, they did a big meta-analysis, which is basically where you just read a bunch of studies and like compile all the results to get one big result. And I saw there's a 10% reduction in your risk of all cause mortality or your risk. Risk of dying for every 10 grams of fiber that you add to your diet.

Protein Deficient Vegan: 2:00

Is there an upper limit?

Muscle Deficient Vegan: 2:01

I'm sure there is. And so they recommend about 40 grams of fiber for the sweet spot. Um, but a lot of people, if they're not trying to eat healthy, if they eat a lot of fast food box food, stuff like that, they're getting a really low fiber intake, like maybe 10 to 15 grams a day.

Protein Deficient Vegan: 2:16

Really? Um,

Muscle Deficient Vegan: 2:16

yeah, so that's, you know, if you can increase your 10 to 15 grams a day up to 30 to 40, even higher grams per day, you're decreasing your risk of all cause mortality by, you know, 10% for every 10 grams up to a certain point.

Protein Deficient Vegan: 2:30

So if I just eat like seven fiber one bars, I'll live forever.

Muscle Deficient Vegan: 2:34

Yeah, I mean, it is relative risk, so it's 10% lower risk than you started with, so it's not like a hundred percent chance of dying, 90% chance of dying. It's not quite that good

Protein Deficient Vegan: 2:46

fountain of youth,

Muscle Deficient Vegan: 2:47

but you can try that too and also add that to the blog that you're writing about your experiments with. Why I really

Protein Deficient Vegan: 2:52

think this should be a blog you write.

Muscle Deficient Vegan: 2:55

Uh, also not only all cause mortality, fiber is also associated with a reduction of risk for colon cancer, which is a pretty big cancer for guys in particular. But anybody can get it. So this is another one. It's still an area of active research, but a bunch of studies do show a relationship there that the American is do for cancer Research says that every 10 grams increase of fiber associated with a 7% decreased risk of colon cancer.

Protein Deficient Vegan: 3:19

I think there was something in the book How Not to Die about this, wasn't there.

Muscle Deficient Vegan: 3:23

Yeah, I think they talk about this one quite a bit in there actually.

Protein Deficient Vegan: 3:26

Well, I think they were specifically talking about the colon cancer, right? Yeah. And the different parts of the world or something. Oh,

Muscle Deficient Vegan: 3:30

yeah, yeah, yeah. That's right.

Protein Deficient Vegan: 3:32

Yeah.

Muscle Deficient Vegan: 3:33

Yeah. Read how not to Die. It's got a lot of good ways about how not to die. A lot of different diseases. Yeah. That book, I mean basically based on the title, how Not to Die, uh, if you haven't read the book, it is literally about like the top. Uh, 10 diseases, top 10 diseases. Yeah. Or top 10 causes of death from disease and your ways to reduce every one of those. So if you like, follow all the advice in the book, you really mitigate the risk of the things that are most likely to kill people.

Protein Deficient Vegan: 3:57

Yeah. It's all natural stuff too.

Muscle Deficient Vegan: 3:59

Yeah.

Protein Deficient Vegan: 3:59

And it'll give you a big list of random shit to buy and start throwing in stuff. Like we buy a lot of turmeric now. Yeah. We just bought a crap ton of, uh, hibiscus tea.

Muscle Deficient Vegan: 4:11

Yeah, flaxseed. I use flax seed. Seed, my seed oatmeal every day. FLA seed. Yeah, a lot of stuff. He's actually got an app that, so Dr. Michael Gregor wrote that book and he is got an app called The Daily Dozen,

Protein Deficient Vegan: 4:20

not to be confused with the Dirty Dozen.

Muscle Deficient Vegan: 4:22

Yeah, totally different. Right. So you put it on your phone or you, you can find it online. It's just a checklist of like 12 things to eat every day. That covers all the risk mitigation he mentions and how not to die.

Protein Deficient Vegan: 4:33

Yeah, it's like berries and nuts and beans and

Muscle Deficient Vegan: 4:37

green tea.

Protein Deficient Vegan: 4:38

Paper's not on there at all.

Muscle Deficient Vegan: 4:39

You have to talk to him about that one. Have to get it added. The daily 13 paper. So also maybe you've heard about, um, prebiotics and probiotics, right? So probiotics are all the bacteria that live in your gut Naturally. You can take a probiotic supplement to add some more of that live bacteria to your gut. So in the case of fiber fi, a lot of fibers are considered a prebiotic. Which is essentially, uh, something that goes into your gut in ferments, and that's what the bacteria in your stomach eat. So when you take in prebiotics, like some forms of fiber, you're basically giving food to the, uh, good bacteria that live in your gut.

Protein Deficient Vegan: 5:13

Like the only time I've heard pre and probiotics is with kombucha.

Muscle Deficient Vegan: 5:18

Kombucha, yeah. It probably has. Well, it has probiotics. I don't know. Does it have prebiotics?

Protein Deficient Vegan: 5:22

I think you can get it either way. Yeah,

Muscle Deficient Vegan: 5:24

kombucha is good. Uh, I wouldn't say that for the flavor, but it does seem to be a popular source for probiotics.

Protein Deficient Vegan: 5:31

Do you remember that time? I got one and it had an alcohol content on the front and I was scared to take it to work.

Muscle Deficient Vegan: 5:36

Yeah,

Protein Deficient Vegan: 5:39

it was like 1% alcohol. I'm like, I don't need to get fired over this shit.

Muscle Deficient Vegan: 5:42

That would be a pretty silly reason to. Yeah, so also prebiotic can help kind of suppress the bad bacteria and help keep that in a better balance with the good bacteria in your gut. So adding probiotics and taking prebiotics really helps keep that, you know, gut, uh, biome. Biome in check. Oh yes. And imbalance. Right.

Protein Deficient Vegan: 6:04

People love that word.

Muscle Deficient Vegan: 6:05

And apparently that's like a real thing, you know, for a while I thought that sounded pretty ridiculous, but

Protein Deficient Vegan: 6:09

it's like your own terrarium

Muscle Deficient Vegan: 6:11

Yeah.

Protein Deficient Vegan: 6:11

In your stomach.

Muscle Deficient Vegan: 6:13

Yeah.

Protein Deficient Vegan: 6:14

You, did you have to build one of those when you were a kid?

Muscle Deficient Vegan: 6:16

I've heard of them, but I didn't have to build

Protein Deficient Vegan: 6:17

one. What? Really?

Muscle Deficient Vegan: 6:19

Yeah.

Protein Deficient Vegan: 6:20

Your own little terrarium.

Muscle Deficient Vegan: 6:21

Mm-hmm.

Protein Deficient Vegan: 6:22

Oh, okay.

Muscle Deficient Vegan: 6:22

I've seen there are actually theories that humans only exist to serve as like a vessel to feed the bacteria inside your body. We're just like the means to the end and the bacteria is the real like overlord.

Protein Deficient Vegan: 6:37

Wow. What do you

Muscle Deficient Vegan: 6:38

think about that?

Protein Deficient Vegan: 6:39

It's like that little, uh, what's that little guy in SpongeBob?

Muscle Deficient Vegan: 6:44

Mm.

Protein Deficient Vegan: 6:44

You know the one plankton? Oh,

Muscle Deficient Vegan: 6:46

plankton.

Protein Deficient Vegan: 6:46

Yeah.

Muscle Deficient Vegan: 6:48

Yeah. We got a bunch of little planktons inside of us, and he's in charge. Yeah,

Protein Deficient Vegan: 6:52

that tracks.

Muscle Deficient Vegan: 6:53

Yeah. Everything we do to feed the bacteria pretty wild anyway, so how much fiber should you eat? I mentioned a second ago, they kind of recommend 30 to 40 grams a day. I think for men under 50, the actual recommendation is like 38 grams a day. Mm-hmm. But if you can get over 30 or in pretty good shape, over 40 is great. As a vegan, it's not really that hard to get a high level of fiber, but sometimes if you're eating a lot of vegan junk food, you might have to pay a little bit of attention to it.

Protein Deficient Vegan: 7:18

Yeah. If you're just eating Oreos, you're probably gonna have an issue.

Muscle Deficient Vegan: 7:22

Yeah. You gotta wrap 'em in paper.

Protein Deficient Vegan: 7:24

Yeah. You gotta wrap 'em in paper for sure. Maybe some corn husk or something.

Muscle Deficient Vegan: 7:28

Yeah. Up to a certain extent. The more the better. Your body will certainly start to let you know if you're having too much fiber and it doesn't like that.

Protein Deficient Vegan: 7:33

Yeah. I think if you're on the lower end, you kind of, you should work up to that.

Muscle Deficient Vegan: 7:38

Yeah.

Protein Deficient Vegan: 7:38

Don't go from an average of 10 to eating 60 grams of fiber a day. Yeah. I mean, you can,

Muscle Deficient Vegan: 7:43

right.

Protein Deficient Vegan: 7:44

You're gonna spend the next couple days in the bathroom though.

Muscle Deficient Vegan: 7:46

Yeah, I think I end up somewhere between 50 and 70 grams of fiber on most normal days. Yeah, but it took a while to, you know, work up to that and not have a stomach ache all day. So if you have a better bagel, for example, I think that's got all of your serving the fiber for a couple days, maybe in one bagel,

Protein Deficient Vegan: 8:02

Jesus Christ, better bagels will wreck you. Yeah, they,

Muscle Deficient Vegan: 8:07

they cause some unintended consequences

Protein Deficient Vegan: 8:09

praying to the porcelain gods.

Muscle Deficient Vegan: 8:11

I still like 'em though. I'll definitely eat them. I

Protein Deficient Vegan: 8:12

mean, yeah, high

Muscle Deficient Vegan: 8:14

protein, high fiber. I won't

Protein Deficient Vegan: 8:15

eat 'em anymore. They, they, my stomach does not like them, but you know, the, uh. So there's mission plant protein tortillas. Yeah. Those are pretty high in fiber too. And those don't do the same, those aren't as bad for me. That's true on me. High fiber.

Muscle Deficient Vegan: 8:28

Yeah. Like a lot of the stuff you see if it says keto. Yeah. Or low carb. What that typically means is they've reduced or, well, they put in a lot of fiber to cancel out some of the carbohydrates for calorie pers.

Protein Deficient Vegan: 8:39

Yeah. So it still has that carb. Texture, taste, but you're not getting the calories from it. So they can call it keto or high protein, right? Yeah. Yeah.

Muscle Deficient Vegan: 8:49

So if you've ever seen net carbs as like in your fitness tracker or something, a net carb is basically just carbohydrates, minus the fiber, and then those are the carbs that actually count for your calories. So it could have, you know, 30 grams of carbohydrates. But if all 30 grams of those carbohydrates are fiber, you really don't have any net carbs and you don't have any calories from your carbs.

Protein Deficient Vegan: 9:09

Right.

Muscle Deficient Vegan: 9:10

Yeah.

Protein Deficient Vegan: 9:10

Which is why the better bagels just right, right through you.

Muscle Deficient Vegan: 9:14

Definitely. So there are two different types of fiber, also soluble and insoluble fiber.

Protein Deficient Vegan: 9:19

Do you know what those words mean?

Muscle Deficient Vegan: 9:20

Uh, soluble means it, uh, dissolves in water, right? Yeah. Yeah. Insoluble means it doesn't really dissolve in water. Does that sound right? You're the chemistry expert. Is there a fancy I'm a

Protein Deficient Vegan: 9:31

chemical engineer. We don't know chemistry.

Muscle Deficient Vegan: 9:33

Oh yeah. Okay. Yeah, that's right. Okay. So soluble fiber, the one that does dissolve, it helps slow your digestion, and it also like binds to some fatty acids and helps pull those out. So it pulls out LDL, which is the bad cholesterol. So that's how uh, fiber can help lower your LDL, and that's what makes fiber better for your heart health because high levels of LDL correspond to higher levels of heart disease. So fiber is actually a heart disease prevention.

Protein Deficient Vegan: 10:01

Tell everyone how good your cholesterol levels are.

Muscle Deficient Vegan: 10:04

I don't remember the numbers, but I went from, you know, before I was vegan, I went to borderline high. It was like, oh, I need to start paying attention to this. And now when I get my blood test, they're down in the red low section. So apparently that's not a bad thing, but it does cause my cholesterol test now to always flag, as you know, out of range because they're low. Yeah,

Protein Deficient Vegan: 10:24

so

Muscle Deficient Vegan: 10:24

that was a pretty interesting shift. But yeah, really good for getting rid of LDL for sure. Oatmeal is particularly good at removing LDL for whatever reason, that the type of fiber in oatmeal has a higher potency of that cholesterol removing component from what I understand. Interesting. It is interesting. Uh, some other sources of soluble fiber are, uh, what we just said, oatmeal, and then also nuts and beans.

Protein Deficient Vegan: 10:48

And that's good 'cause those have protein too.

Muscle Deficient Vegan: 10:50

That's true. Yep. The second time, uh, the second type is insoluble fiber. So this one does not dissolve in water, which basically means it just, uh, stays around and kind of adds bulk to your stool, helps everything move through, reduces constipation, makes sure everything's kind of keeping you regular and working as it's supposed to be.

Protein Deficient Vegan: 11:10

So that would be like a corn husk.

Muscle Deficient Vegan: 11:12

Uh, yeah, maybe corn isn't included. Corn is corn. Whole wheat.

Protein Deficient Vegan: 11:15

Oh, I'm talking about the husk.

Muscle Deficient Vegan: 11:17

Oh. Oh,

Protein Deficient Vegan: 11:18

that seems fibrous, but also that it would definitely not dissolve in water.

Muscle Deficient Vegan: 11:21

Yeah. Oh

Protein Deficient Vegan: 11:22

yeah, sure.

Muscle Deficient Vegan: 11:24

Yeah.

Protein Deficient Vegan: 11:25

I'm just guessing here.

Muscle Deficient Vegan: 11:26

Have to add that to your bug. We got a whole list of experiments here to run. Uh, but the, the foods we do know have insoluble fiber, uh, TVP, brown rice, whole wheat, and leafy greens like kale. So you wanna try to make sure you're getting Don't eat,

Protein Deficient Vegan: 11:43

don't eat kale. There's so many better sources. And kale sucks.

Muscle Deficient Vegan: 11:48

I like kale. And there's also You don't

Protein Deficient Vegan: 11:49

like kale?

Muscle Deficient Vegan: 11:50

Ah, I do like kale. No. You bought

Protein Deficient Vegan: 11:53

a cookbook on how not to hate kale.

Muscle Deficient Vegan: 11:56

I didn't use to like kale. Okay, here's what happened with the cookbook. I tried to make my own kale chips once a long time ago, before I was vegan. And I. I thought it was a horrible mistake, and I didn't understand why anybody would eat anything like that, but it was just because I burnt them,

Protein Deficient Vegan: 12:11

right? Mm-hmm. Yeah, so

Muscle Deficient Vegan: 12:12

now I do like kale. I just like it in salad.

Protein Deficient Vegan: 12:16

Ew.

Muscle Deficient Vegan: 12:17

Yeah, I disagree.

Protein Deficient Vegan: 12:18

You're just wrong. Kale is nasty.

Muscle Deficient Vegan: 12:21

Yeah. So kale chips, I'm still not totally on board with, but I like kale and salads a lot. Ooey fiber takes longer to digest and makes you feel full, so you're also full for longer. So if you have a meal that's really high fiber, you uh, ideally won't get hungry again for longer than you would've if the meal didn't have fiber. So if you can get, you know, a decent amount of fiber in all your meals. Then you won't be as hungry throughout the day, less prone to cravings and snacking and things like that.

Protein Deficient Vegan: 12:47

Yeah, it's especially important if you're on a deficit or something.

Muscle Deficient Vegan: 12:50

Yeah. Also, one other thing I read about, I haven't seen much about it lately. It seems like some information came out about it a while back, so I'm not totally sure how potent it is, but it says, fiber breaks down into something called acetate in your gut, which sends a signal to your brain that suppresses appetite a little bit. So that was another component of why fiber makes you feel full. I'm not a scientist, but I did read about that. Hmm.

Protein Deficient Vegan: 13:14

I've never heard of that.

Muscle Deficient Vegan: 13:14

Yeah, I hadn't either until I started researching fiber things for this article in particular, but nobody out there was arguing with it. So it seems like it's probably true. So some of the foods with a lot of fiber, broccoli has a lot of fiber. Kale, we talked about red lentil pasta. We use that a lot, right? Oh

Protein Deficient Vegan: 13:31

yeah. Red lentil pasta is really good for fiber.

Muscle Deficient Vegan: 13:34

Yeah. We mentioned the better bagels before we use the mission protein tortillas. Oatmeal cereals in general are usually pretty high fiber, whole wheat.

Protein Deficient Vegan: 13:42

T-V-P-T-V-P.

Muscle Deficient Vegan: 13:44

Yeah, TVP is great. That also is pretty high fiber and super high protein.

Protein Deficient Vegan: 13:48

So yeah, so really all you need to take away from this is eat more TVP, I think.

Muscle Deficient Vegan: 13:53

Right. Alright, so that's about it. For the details of fiber main takeaways, I'd probably aim for 40 grams of fiber or more every day. If you can try to make sure you're getting kind of a mix of fiber, which if you eat a a balanced diet, that's gonna be pretty straightforward. I like oatmeal a lot. I eat oatmeal for breakfast every morning. Mm-hmm.

Protein Deficient Vegan: 14:10

Good source of fiber, you'd call it oatmeal, I guess.

Muscle Deficient Vegan: 14:11

Oh, well, yeah, I, I wouldn't recommend necessarily doing it like I do my oatmeal because I mix in flax seed and uh, protein powder that kind of turns into concrete. And then I put a bunch of blueberries on top, which it tastes good to me. But you could probably leave out the protein powder. If you leave out the protein powder. I would do oatmeal and water. Okay. Oatmeal and water with flax seed and blueberries, and a little bit of cinnamon on top, and it'll taste great. Uhhuh, I eat it that way for a long time. But now I like that the protein powder just for convenience. Yeah.

Protein Deficient Vegan: 14:42

Cool.

Muscle Deficient Vegan: 14:42

So we do have a couple of recipes coming up on the protein Deficient vegan website here. Pretty soon, one of the ones that'll be coming up is a loaded potato salad.

Protein Deficient Vegan: 14:51

Okay. So we use silk and tofu and firm tofu to make the dressing right. Is it called dressing?

Muscle Deficient Vegan: 14:57

The, uh,

Protein Deficient Vegan: 14:58

the goop that you put on the potatoes?

Muscle Deficient Vegan: 15:00

Yeah, the goop, the juice, the wet. I don't know.

Protein Deficient Vegan: 15:04

Wow. We're making this sound really appealing. The sauce, is it sauce? The sauce? I think it's dressing. Mm. It probably because it's a solid,

Muscle Deficient Vegan: 15:11

right.

Protein Deficient Vegan: 15:12

Um, but it,

Muscle Deficient Vegan: 15:13

and the potatoes themselves have some protein.

Protein Deficient Vegan: 15:15

Yeah, potatoes are about 10% protein on a calorie basis. And

Muscle Deficient Vegan: 15:19

potato protein is actually, I can't remember if it's quite a complete protein, but I remember it has a really good amino acid profile. I don't wanna say it's a complete protein without looking it up.'cause you know, I might be,

Protein Deficient Vegan: 15:27

people will be mad at you. Yeah.

Muscle Deficient Vegan: 15:29

But I think it is, uh, pretty close.

Protein Deficient Vegan: 15:30

Oh, this also has T-V-P-T-V-P fake in bits.

Muscle Deficient Vegan: 15:35

Yeah. And TVP is definitely a complete protein because of soy. So,

Protein Deficient Vegan: 15:38

yeah. And so is, you know, tofu.

Muscle Deficient Vegan: 15:41

Anyway, the loaded potato salad is delicious. I really like it and look forward to seeing that one come out soon. We also made a silken chocolate peanut butter pie. That is super delicious.

Protein Deficient Vegan: 15:50

It is. L extra low protein. Yeah.

Muscle Deficient Vegan: 15:54

Not, not protein focused. Uh, we just wanted some delicious pie and it's great.

Protein Deficient Vegan: 15:58

It was an accident, a happy accident.

Muscle Deficient Vegan: 16:00

Think of it as a, uh, gigantic pudding. Reese's Cup.

Protein Deficient Vegan: 16:04

Yes.

Muscle Deficient Vegan: 16:05

Yeah.

Protein Deficient Vegan: 16:05

That will provide you almost no nutritional value.

Muscle Deficient Vegan: 16:08

Oh, with an Oreo crumb.

Protein Deficient Vegan: 16:10

Yeah. Oreo Crust.

Muscle Deficient Vegan: 16:12

Crust. Yeah. So yeah, that'll be coming out soon. Awesome. Tastes great. We can't make any more of those'cause we'll never hit our macros again, but they're delicious. Yeah. You're also trying to make those egg patties outta Satan. We had a couple of those, uh, with like a bagel and cheese and stuff and that was really good.

Protein Deficient Vegan: 16:27

Yeah. Those are turning out. Okay. I think I need one more batch to get it perfected.

Muscle Deficient Vegan: 16:32

Yeah.' Protein Deficient Vegan: cause I, I am to figure out the whole steaming thing. Yeah.'cause who knows how to use a steamer, right? Yeah. Uh, we've been doing a lot with the Satan recently, though. You've tried a lot of recipes and you know, you're out there kneading your Satan dough all the time and Yeah. Stuff's turned out pretty good. So I'm excited to see some of those recipes come out.

Protein Deficient Vegan: 16:53

Yeah. The biggest lesson I've learned is don't run out of water in your steamer.

Muscle Deficient Vegan: 16:57

Yeah, we, uh, may have destroyed another kitchen utensil,

Protein Deficient Vegan: 17:02

you know, took one for the team.

Muscle Deficient Vegan: 17:04

Yeah.

Protein Deficient Vegan: 17:04

It's for the greater

Muscle Deficient Vegan: 17:05

good. Now we know now we have a better way.

Protein Deficient Vegan: 17:07

Yeah. You live and you learn.

Muscle Deficient Vegan: 17:09

That's true. Oh, and you made the chocolate Satan. That one is already on the website. Uh, it's a, a chocolate. Wow.

Protein Deficient Vegan: 17:17

I think we call it high protein chocolate Satan. Um, we're also calling it, uh, Satan Shriveled Sack.

Muscle Deficient Vegan: 17:24

Yeah, something like that. We're working with a name, but

Protein Deficient Vegan: 17:27

yeah, we're working up a good name, but it's really good. Yeah. And you stride out.

Muscle Deficient Vegan: 17:31

Yeah. A little chewy. Chocolatey

Protein Deficient Vegan: 17:34

brownie bites, basically. Yeah. Yeah.

Muscle Deficient Vegan: 17:36

Really good. So check out those recipes and keep an eye out for those ones coming up. Also on protein deficient vegans, social media, we're gonna start doing what we're calling Spotlight Saturdays for like some smaller vegan brands, uh, that you might see out there. If you have any recommendations for a brand that you like, uh, send it over to the protein deficient vegan, the contact information's in the show notes as always. Yeah,

Protein Deficient Vegan: 17:57

and these will be the like brands that I'm. Actually buying the stuff from,

Muscle Deficient Vegan: 18:01

right?

Protein Deficient Vegan: 18:02

These are not things anyone's sending me for free. Like this is just stuff I'm buying and trying and letting you know about,

Muscle Deficient Vegan: 18:07

which is quite a bit of stuff. We, we try, we buy a lot

Protein Deficient Vegan: 18:10

of things. We try

Muscle Deficient Vegan: 18:10

pretty much everything, at least like a little bit of everything, right? Like we are really excited about. Like a new brand or Yeah, especially like a new little independent vegan thing. Yeah. Like the little independent cookie shops and stuff. We try a lot. I like the

Protein Deficient Vegan: 18:20

smaller brands. Yeah. That you can't find in the stores. It's kind of fun. Yeah,

Muscle Deficient Vegan: 18:23

it's pretty cool. So we're gonna, especially,

Protein Deficient Vegan: 18:25

it's like a lot of people on Instagram and stuff are just super nice, right? And they have little, small businesses and I just wanna try them. And I wish we lived next to all of them so I didn't have to like buy it in a large bulk, but it's fine.

Muscle Deficient Vegan: 18:37

Yeah. Shout out one of my favorites that I really wish we lived near in Pittsburgh that sugar spills scoops ice cream shop.

Protein Deficient Vegan: 18:44

Oh my God. Every time I see pictures of their stuff. I want, I wanna eat it so bad. I

Muscle Deficient Vegan: 18:49

follow 'em on Instagram and I'm always, every time they post, I'm so sad I'm not in Pittsburgh.

Protein Deficient Vegan: 18:54

It's like really the only great thing about Pittsburgh, I would say. Yeah.

Muscle Deficient Vegan: 18:58

Yeah. The roads, uh, zero outta 10 ice cream. 10 outta 10.

Protein Deficient Vegan: 19:01

Yeah. We went there during Barbie week and it was amazing. Life changing, I would say.

Muscle Deficient Vegan: 19:06

We went there during what, Barbie week? It was Barbie week.

Protein Deficient Vegan: 19:10

Yeah. We had like

Muscle Deficient Vegan: 19:12

follow up question. What is Barbie Week?

Protein Deficient Vegan: 19:14

It was when the Barbie movie came out. Oh,

Muscle Deficient Vegan: 19:16

okay.

Protein Deficient Vegan: 19:16

It was like week. Of the Barbie movie release and they did Barbie themed ice cream and it was amazing. Oh, that's right. It was bar themed ice cream. Yeah. And they have themes every week because they're really cool.

Muscle Deficient Vegan: 19:28

That is the coolest little ice cream shop I've seen. Yeah. Vegan. Or not vegan. It's the coolest shop I've seen. Oh yeah. But their vegan ice cream is top.

Protein Deficient Vegan: 19:34

It's so good. So

Muscle Deficient Vegan: 19:35

anyway,

Protein Deficient Vegan: 19:36

hopefully you. Fingers crossed one day they come to like, I don't know, maybe they could open one in Chicago or, you know, end up in Whole Foods.

Muscle Deficient Vegan: 19:42

Yeah. Yeah. This is, uh, not very helpful to you if you're not in Pittsburgh.'cause they're only there and it's a small shop, but it's, but you could go to Pittsburgh if you're ever in even the vicinity. I would say drive a state over and try this place out. It's really awesome.

Protein Deficient Vegan: 19:55

Oh, and then if we're talking about small ones, I really like this and that. Rainbow cookies.

Muscle Deficient Vegan: 20:01

Oh, those are so good too. This and that.

Protein Deficient Vegan: 20:01

Bakery, rainbow cookies. Those are, yeah. Ridiculous. Yeah. I don't

Muscle Deficient Vegan: 20:04

understand how those are made.

Protein Deficient Vegan: 20:05

I think those are in New York.

Muscle Deficient Vegan: 20:06

Yeah.

Protein Deficient Vegan: 20:07

I would do anything.

Muscle Deficient Vegan: 20:08

Yeah.

Protein Deficient Vegan: 20:08

To be close to that.

Muscle Deficient Vegan: 20:09

Those are good. Also, we read a good book recently. Mm-hmm. Robert Cheek wrote a book. I think he's on Instagram also his vegan, bodybuilding and fitness. Yeah. He wrote a book recently called The Impactful Vegan.

Protein Deficient Vegan: 20:21

It was such a good book.

Muscle Deficient Vegan: 20:22

Yeah, it was really good. It made you think a lot about, um. Kind of how to make more of a difference as a vegan.

Protein Deficient Vegan: 20:28

Mm-hmm.

Muscle Deficient Vegan: 20:29

So, you know, it gave me a lot to think about, about how to try to, and it's really not just for being a vegan, but just how to be impactful for a lot of things you believe in. Yeah. But it was very focused on veganism. So, uh, it gave me a lot to think about for how to try to do. To be more a, a little more impactful without being necessarily an activist.

Protein Deficient Vegan: 20:47

Yeah, it's

Muscle Deficient Vegan: 20:47

a little a different alternative approach.

Protein Deficient Vegan: 20:49

It was interesting because it, I think the main thing I took away, and this is for life in general, was like, focus on what you are trying to make a difference at and take your ego out of it. So like for instance, he was kind of talking about. Vegan activism and like protests, and he was saying those data wise aren't necessarily super impactful to like helping animals and saving lives of animals. Yeah. So he was saying like even though it might make you feel really good and it like fires you up, like there could be other ways that you could benefit animals in a better way, you know? Yeah. Yeah. So I thought that was kind of interesting. Yeah, just the, the part about like taking your own ego out of the equation and just doing what's best for whatever. Cause you're trying to do some good in,

Muscle Deficient Vegan: 21:32

right? Yeah. So I think again, the book's called The Impactful Vegan. I thought it was a really cool read. Um, so I would recommend checking that out. Also, we're gonna try to mention other, you know, we talked about the book here. We talked about some small brains. We're gonna try to mention other interesting, uh, things we come across in the vegan world or whatever. Read about. Uh, every week might just be some small things or might be a new book that came out or a new brand that came out. Something like that. Yeah. So we'll try to talk about that here on the podcast a little bit.

Protein Deficient Vegan: 21:59

So if any of you guys have recommendations, send 'em our way.'cause we are always looking for new stuff to read. And try.

Muscle Deficient Vegan: 22:05

Yeah, you can find contact information for me or the protein deficient vegan and the show notes or websites are in there, social medias are in there. Whatever way you prefer to reach out, you know we answer on all those things. I think that's about it for this week. So we will wrap it up here. Do you wanna say Bye Bye. Bye everybody.