July 15, 2024

The One About Fiber

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In this episode of the Deficient Vegans Podcast, the hosts delve into the topic of fiber, discussing its role in overall health and its classification as a carbohydrate that does not count towards calorie intake. They examine the health benefits of fiber, including its impact on reducing all-cause mortality and lowering the risk of colon cancer, as supported by meta-analyses and studies. The hosts also highlight different types of fiber—soluble and insoluble—and their respective health benefits, such as lowering LDL cholesterol and aiding digestion. The episode concludes with recommendations for daily fiber intake, practical tips for incorporating fiber into a vegan diet, and mentions of other vegan-related topics and resources.

00:00 Introduction and Episode Overview
00:10 What is Fiber?
01:28 Health Benefits of Fiber
09:16 Types of Fiber
12:28 Fiber in Your Diet
14:44 Upcoming Recipes and Projects
17:42 Spotlight on Vegan Brands
20:11 Book Recommendations and Final Thoughts

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00:00 - Introduction and Episode Overview

00:10 - What is Fiber?

01:28 - Health Benefits of Fiber

09:16 - Types of Fiber

12:28 - Fiber in Your Diet

14:44 - Upcoming Recipes and Projects

17:42 - Spotlight on Vegan Brands

20:11 - Book Recommendations and Final Thoughts

WEBVTT

00:00:00.000 --> 00:00:02.930
Welcome to episode 12 of the Deficient Vegans podcast.

00:00:02.930 --> 00:00:05.451
I'm the muscle deficient vegan here with the protein deficient Vegan.

00:00:05.451 --> 00:00:06.201
Do you wanna say hi?

00:00:06.987 --> 00:00:07.206
Hi.

00:00:07.522 --> 00:00:08.032
Hi.

00:00:08.811 --> 00:00:11.362
So, in this episode we're gonna be talking about fiber.

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We had an episode before talking about macronutrients and discuss fiber briefly, but it's actually quite a bit to go into here.

00:00:18.021 --> 00:00:19.882
So this episode's gonna be all about fiber.

00:00:20.301 --> 00:00:20.847
How do you feel about that?

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

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Yeah.

00:00:27.036 --> 00:00:27.786
Is that how you feel?

00:00:27.876 --> 00:00:28.297
Sad.

00:00:28.836 --> 00:00:29.376
A little sad.

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Yeah.

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It's, it's not a very exciting topic, but it's important for your health.

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So fiber technically falls under carbohydrates.

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Right.

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So out of the three macronutrients, protein, fat, and carbohydrates, fiber is a carbohydrate, but fiber does not technically count as calories.

00:00:46.121 --> 00:00:49.811
So you don't count it as part of your carbohydrate calories, even though it is a carb.

00:00:49.841 --> 00:00:53.591
And that's because fiber isn't technically broken down by your body to use for energy.

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It just goes in and does, uh, some other things inside your gut that we'll talk about here in a few minutes.

00:00:59.021 --> 00:00:59.921
What if I eat paper?

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Uh, paper?

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You know, I don't think there's a nutritional label on most of the paper I get.

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Um, but I would have to guess it's probably fibrous in some way.

00:01:10.731 --> 00:01:11.091
I don't know.

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If you look into that, eat some paper.

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Let me know how it affects your body.

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Okay.

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Nobody online do that.

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That is not, uh, do not try it.

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This is,

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I'll do that.

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I'll let you guys know.

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I'll take one for the team.

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All right.

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Thank you.

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Uh, report back and let us know.

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Maybe write a blog post about.

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Yeah.

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Okay.

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We'll see how it goes.

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So, a couple of big things.

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Fiber is good for, uh, first off, for all cause mortality, which basically just means will you die from anything.

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Fiber has an almost linear relationship with decreasing your risk to die.

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Just in general from all cause mortality.

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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.

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And I saw there's a 10% reduction in your risk of all cause mortality or your risk.

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Risk of dying for every 10 grams of fiber that you add to your diet.

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Is there an upper limit?

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I'm sure there is.

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And so they recommend about 40 grams of fiber for the sweet spot.

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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.

00:02:16.276 --> 00:02:16.697
Really?

00:02:16.697 --> 00:02:16.847
Um,

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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.

00:02:30.377 --> 00:02:34.157
So if I just eat like seven fiber one bars, I'll live forever.

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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.

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It's not quite that good

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fountain of youth,

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

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Why I really

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think this should be a blog you write.

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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.

00:03:04.387 --> 00:03:05.467
But anybody can get it.

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So this is another one.

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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.

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

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

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Well, I think they were specifically talking about the colon cancer, right?

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Yeah.

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And the different parts of the world or something.

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Oh,

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yeah, yeah, yeah.

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That's right.

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Yeah.

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Yeah.

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Read how not to Die.

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It's got a lot of good ways about how not to die.

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A lot of different diseases.

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Yeah.

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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.

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Uh, 10 diseases, top 10 diseases.

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Yeah.

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Or top 10 causes of death from disease and your ways to reduce every one of those.

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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.

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Yeah.

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It's all natural stuff too.

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Yeah.

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And it'll give you a big list of random shit to buy and start throwing in stuff.

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Like we buy a lot of turmeric now.

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Yeah.

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We just bought a crap ton of, uh, hibiscus tea.

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Yeah, flaxseed.

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I use flax seed.

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Seed, my seed oatmeal every day.

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FLA seed.

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Yeah, a lot of stuff.

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He's actually got an app that, so Dr.

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Michael Gregor wrote that book and he is got an app called The Daily Dozen,

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not to be confused with the Dirty Dozen.

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Yeah, totally different.

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Right.

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So you put it on your phone or you, you can find it online.

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It's just a checklist of like 12 things to eat every day.

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That covers all the risk mitigation he mentions and how not to die.

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

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green tea.

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Paper's not on there at all.

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You have to talk to him about that one.

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Have to get it added.

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The daily 13 paper.

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So also maybe you've heard about, um, prebiotics and probiotics, right?

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So probiotics are all the bacteria that live in your gut Naturally.

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You can take a probiotic supplement to add some more of that live bacteria to your gut.

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So in the case of fiber fi, a lot of fibers are considered a prebiotic.

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Which is essentially, uh, something that goes into your gut in ferments, and that's what the bacteria in your stomach eat.

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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.

00:05:13.896 --> 00:05:17.091
Like the only time I've heard pre and probiotics is with kombucha.

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Kombucha, yeah.

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It probably has.

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Well, it has probiotics.

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I don't know.

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Does it have prebiotics?

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I think you can get it either way.

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Yeah,

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kombucha is good.

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

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Do you remember that time?

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I got one and it had an alcohol content on the front and I was scared to take it to work.

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Yeah,

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it was like 1% alcohol.

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I'm like, I don't need to get fired over this shit.

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That would be a pretty silly reason to.

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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.

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So adding probiotics and taking prebiotics really helps keep that, you know, gut, uh, biome.

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Biome in check.

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Oh yes.

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And imbalance.

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Right.

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People love that word.

00:06:05.137 --> 00:06:09.336
And apparently that's like a real thing, you know, for a while I thought that sounded pretty ridiculous, but

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it's like your own terrarium

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Yeah.

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In your stomach.

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Yeah.

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

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

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one.

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What?

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Really?

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Yeah.

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Your own little terrarium.

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Mm-hmm.

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Oh, okay.

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I've seen there are actually theories that humans only exist to serve as like a vessel to feed the bacteria inside your body.

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We're just like the means to the end and the bacteria is the real like overlord.

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Wow.

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What do you

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think about that?

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

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Mm.

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You know the one plankton?

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Oh,

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plankton.

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Yeah.

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Yeah.

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

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Yeah,

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that tracks.

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Yeah.

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Everything we do to feed the bacteria pretty wild anyway, so how much fiber should you eat?

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I mentioned a second ago, they kind of recommend 30 to 40 grams a day.

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I think for men under 50, the actual recommendation is like 38 grams a day.

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Mm-hmm.

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But if you can get over 30 or in pretty good shape, over 40 is great.

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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.

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Yeah.

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

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Yeah.

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You gotta wrap 'em in paper.

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Yeah.

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You gotta wrap 'em in paper for sure.

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Maybe some corn husk or something.

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Yeah.

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Up to a certain extent.

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The more the better.

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Your body will certainly start to let you know if you're having too much fiber and it doesn't like that.

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Yeah.

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

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Yeah.

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Don't go from an average of 10 to eating 60 grams of fiber a day.

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Yeah.

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I mean, you can,

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right.

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

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Yeah, I think I end up somewhere between 50 and 70 grams of fiber on most normal days.

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Yeah, but it took a while to, you know, work up to that and not have a stomach ache all day.

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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,

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Jesus Christ, better bagels will wreck you.

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Yeah, they,

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they cause some unintended consequences

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praying to the porcelain gods.

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I still like 'em though.

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I'll definitely eat them.

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I

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mean, yeah, high

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protein, high fiber.

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I won't

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eat 'em anymore.

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They, they, my stomach does not like them, but you know, the, uh.

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So there's mission plant protein tortillas.

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Yeah.

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Those are pretty high in fiber too.

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And those don't do the same, those aren't as bad for me.

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That's true on me.

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High fiber.

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Yeah.

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Like a lot of the stuff you see if it says keto.

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Yeah.

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Or low carb.

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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.

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Yeah.

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So it still has that carb.

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Texture, taste, but you're not getting the calories from it.

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So they can call it keto or high protein, right?

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Yeah.

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Yeah.

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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.

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So it could have, you know, 30 grams of carbohydrates.

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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.

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Right.

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Yeah.

00:09:10.822 --> 00:09:13.701
Which is why the better bagels just right, right through you.

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Definitely.

00:09:14.961 --> 00:09:19.101
So there are two different types of fiber, also soluble and insoluble fiber.

00:09:19.251 --> 00:09:20.361
Do you know what those words mean?

00:09:20.662 --> 00:09:24.442
Uh, soluble means it, uh, dissolves in water, right?

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Yeah.

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Yeah.

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Insoluble means it doesn't really dissolve in water.

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Does that sound right?

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You're the chemistry expert.

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Is there a fancy I'm a

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chemical engineer.

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We don't know chemistry.

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Oh yeah.

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Okay.

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Yeah, that's right.

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Okay.

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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.

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So it pulls out LDL, which is the bad cholesterol.

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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.

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So fiber is actually a heart disease prevention.

00:10:01.282 --> 00:10:03.562
Tell everyone how good your cholesterol levels are.

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I don't remember the numbers, but I went from, you know, before I was vegan, I went to borderline high.

00:10:09.682 --> 00:10:11.451
It was like, oh, I need to start paying attention to this.

00:10:11.601 --> 00:10:15.201
And now when I get my blood test, they're down in the red low section.

00:10:15.772 --> 00:10:23.631
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.

00:10:23.677 --> 00:10:23.736
Yeah,

00:10:24.366 --> 00:10:24.456
so

00:10:24.456 --> 00:10:25.716
that was a pretty interesting shift.

00:10:25.716 --> 00:10:28.356
But yeah, really good for getting rid of LDL for sure.

00:10:28.447 --> 00:10:39.726
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.

00:10:40.267 --> 00:10:40.746
Interesting.

00:10:41.017 --> 00:10:41.677
It is interesting.

00:10:42.336 --> 00:10:48.246
Uh, some other sources of soluble fiber are, uh, what we just said, oatmeal, and then also nuts and beans.

00:10:48.907 --> 00:10:50.466
And that's good 'cause those have protein too.

00:10:50.677 --> 00:10:51.067
That's true.

00:10:51.277 --> 00:10:51.456
Yep.

00:10:52.447 --> 00:10:56.167
The second time, uh, the second type is insoluble fiber.

00:10:56.496 --> 00:11:09.756
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.

00:11:10.147 --> 00:11:11.917
So that would be like a corn husk.

00:11:12.322 --> 00:11:14.542
Uh, yeah, maybe corn isn't included.

00:11:14.572 --> 00:11:15.201
Corn is corn.

00:11:15.201 --> 00:11:15.591
Whole wheat.

00:11:15.682 --> 00:11:16.912
Oh, I'm talking about the husk.

00:11:17.067 --> 00:11:17.287
Oh.

00:11:17.812 --> 00:11:18.081
Oh,

00:11:18.142 --> 00:11:21.682
that seems fibrous, but also that it would definitely not dissolve in water.

00:11:21.876 --> 00:11:22.167
Yeah.

00:11:22.386 --> 00:11:22.606
Oh

00:11:22.731 --> 00:11:24.142
yeah, sure.

00:11:24.322 --> 00:11:24.682
Yeah.

00:11:25.221 --> 00:11:26.121
I'm just guessing here.

00:11:26.126 --> 00:11:27.322
Have to add that to your bug.

00:11:27.322 --> 00:11:29.121
We got a whole list of experiments here to run.

00:11:31.386 --> 00:11:39.562
Uh, but the, the foods we do know have insoluble fiber, uh, TVP, brown rice, whole wheat, and leafy greens like kale.

00:11:40.892 --> 00:11:42.961
So you wanna try to make sure you're getting Don't eat,

00:11:43.022 --> 00:11:43.861
don't eat kale.

00:11:43.922 --> 00:11:45.572
There's so many better sources.

00:11:45.572 --> 00:11:46.532
And kale sucks.

00:11:48.062 --> 00:11:48.662
I like kale.

00:11:48.812 --> 00:11:49.591
And there's also You don't

00:11:49.591 --> 00:11:50.371
like kale?

00:11:50.547 --> 00:11:51.841
Ah, I do like kale.

00:11:51.902 --> 00:11:52.111
No.

00:11:52.501 --> 00:11:53.282
You bought

00:11:53.282 --> 00:11:56.192
a cookbook on how not to hate kale.

00:11:56.251 --> 00:11:57.542
I didn't use to like kale.

00:11:57.692 --> 00:11:59.251
Okay, here's what happened with the cookbook.

00:11:59.491 --> 00:12:03.662
I tried to make my own kale chips once a long time ago, before I was vegan.

00:12:04.022 --> 00:12:11.251
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,

00:12:11.672 --> 00:12:11.792
right?

00:12:11.792 --> 00:12:11.881
Mm-hmm.

00:12:12.121 --> 00:12:12.572
Yeah, so

00:12:12.662 --> 00:12:14.162
now I do like kale.

00:12:14.341 --> 00:12:15.991
I just like it in salad.

00:12:16.672 --> 00:12:17.062
Ew.

00:12:17.451 --> 00:12:18.442
Yeah, I disagree.

00:12:18.741 --> 00:12:19.761
You're just wrong.

00:12:20.542 --> 00:12:21.322
Kale is nasty.

00:12:21.501 --> 00:12:21.772
Yeah.

00:12:21.922 --> 00:12:25.822
So kale chips, I'm still not totally on board with, but I like kale and salads a lot.

00:12:27.022 --> 00:12:32.302
Ooey fiber takes longer to digest and makes you feel full, so you're also full for longer.

00:12:32.302 --> 00:12:39.081
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.

00:12:39.381 --> 00:12:41.902
So if you can get, you know, a decent amount of fiber in all your meals.

00:12:42.267 --> 00:12:46.466
Then you won't be as hungry throughout the day, less prone to cravings and snacking and things like that.

00:12:47.211 --> 00:12:50.361
Yeah, it's especially important if you're on a deficit or something.

00:12:50.542 --> 00:12:50.841
Yeah.

00:12:50.902 --> 00:12:54.471
Also, one other thing I read about, I haven't seen much about it lately.

00:12:54.471 --> 00:13:06.682
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.

00:13:07.251 --> 00:13:10.131
So that was another component of why fiber makes you feel full.

00:13:11.091 --> 00:13:13.131
I'm not a scientist, but I did read about that.

00:13:13.221 --> 00:13:13.282
Hmm.

00:13:14.001 --> 00:13:14.841
I've never heard of that.

00:13:14.961 --> 00:13:21.591
Yeah, I hadn't either until I started researching fiber things for this article in particular, but nobody out there was arguing with it.

00:13:21.591 --> 00:13:23.241
So it seems like it's probably true.

00:13:23.392 --> 00:13:27.501
So some of the foods with a lot of fiber, broccoli has a lot of fiber.

00:13:27.501 --> 00:13:29.991
Kale, we talked about red lentil pasta.

00:13:29.991 --> 00:13:30.892
We use that a lot, right?

00:13:31.402 --> 00:13:31.581
Oh

00:13:31.851 --> 00:13:31.912
yeah.

00:13:31.912 --> 00:13:33.951
Red lentil pasta is really good for fiber.

00:13:34.072 --> 00:13:34.312
Yeah.

00:13:34.371 --> 00:13:38.241
We mentioned the better bagels before we use the mission protein tortillas.

00:13:38.601 --> 00:13:42.471
Oatmeal cereals in general are usually pretty high fiber, whole wheat.

00:13:42.831 --> 00:13:44.513
T-V-P-T-V-P.

00:13:44.518 --> 00:13:46.042
Yeah, TVP is great.

00:13:46.042 --> 00:13:48.381
That also is pretty high fiber and super high protein.

00:13:48.591 --> 00:13:52.881
So yeah, so really all you need to take away from this is eat more TVP, I think.

00:13:53.062 --> 00:13:53.241
Right.

00:13:53.272 --> 00:13:54.981
Alright, so that's about it.

00:13:54.981 --> 00:14:00.442
For the details of fiber main takeaways, I'd probably aim for 40 grams of fiber or more every day.

00:14:00.442 --> 00:14:06.501
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.

00:14:06.532 --> 00:14:07.731
I like oatmeal a lot.

00:14:08.091 --> 00:14:09.471
I eat oatmeal for breakfast every morning.

00:14:09.951 --> 00:14:10.072
Mm-hmm.

00:14:10.312 --> 00:14:11.017
Good source of fiber, you'd call it oatmeal, I guess.

00:14:11.606 --> 00:14:19.917
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.

00:14:20.126 --> 00:14:23.006
And then I put a bunch of blueberries on top, which it tastes good to me.

00:14:23.037 --> 00:14:24.537
But you could probably leave out the protein powder.

00:14:24.836 --> 00:14:26.126
If you leave out the protein powder.

00:14:26.336 --> 00:14:27.897
I would do oatmeal and water.

00:14:28.527 --> 00:14:28.797
Okay.

00:14:28.797 --> 00:14:35.246
Oatmeal and water with flax seed and blueberries, and a little bit of cinnamon on top, and it'll taste great.

00:14:35.246 --> 00:14:37.351
Uhhuh, I eat it that way for a long time.

00:14:38.047 --> 00:14:40.626
But now I like that the protein powder just for convenience.

00:14:40.626 --> 00:14:40.687
Yeah.

00:14:42.307 --> 00:14:42.606
Cool.

00:14:42.697 --> 00:14:47.017
So we do have a couple of recipes coming up on the protein Deficient vegan website here.

00:14:47.017 --> 00:14:50.767
Pretty soon, one of the ones that'll be coming up is a loaded potato salad.

00:14:51.187 --> 00:14:51.427
Okay.

00:14:51.427 --> 00:14:56.437
So we use silk and tofu and firm tofu to make the dressing right.

00:14:56.557 --> 00:14:57.547
Is it called dressing?

00:14:57.761 --> 00:14:58.182
The, uh,

00:14:58.687 --> 00:15:00.606
the goop that you put on the potatoes?

00:15:00.667 --> 00:15:03.126
Yeah, the goop, the juice, the wet.

00:15:03.216 --> 00:15:03.636
I don't know.

00:15:04.751 --> 00:15:05.292
Wow.

00:15:05.381 --> 00:15:07.121
We're making this sound really appealing.

00:15:07.121 --> 00:15:07.777
The sauce, is it sauce?

00:15:07.782 --> 00:15:08.322
The sauce?

00:15:08.381 --> 00:15:09.761
I think it's dressing.

00:15:09.851 --> 00:15:11.442
Mm. It probably because it's a solid,

00:15:11.532 --> 00:15:11.922
right.

00:15:12.251 --> 00:15:13.152
Um, but it,

00:15:13.152 --> 00:15:14.532
and the potatoes themselves have some protein.

00:15:15.261 --> 00:15:18.682
Yeah, potatoes are about 10% protein on a calorie basis.

00:15:18.711 --> 00:15:19.072
And

00:15:19.072 --> 00:15:24.682
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.

00:15:24.892 --> 00:15:26.961
I don't wanna say it's a complete protein without looking it up.

00:15:27.052 --> 00:15:27.736
'cause you know, I might be,

00:15:27.736 --> 00:15:28.642
people will be mad at you.

00:15:28.701 --> 00:15:28.912
Yeah.

00:15:29.001 --> 00:15:30.831
But I think it is, uh, pretty close.

00:15:30.892 --> 00:15:35.241
Oh, this also has T-V-P-T-V-P fake in bits.

00:15:35.572 --> 00:15:35.902
Yeah.

00:15:36.172 --> 00:15:38.331
And TVP is definitely a complete protein because of soy.

00:15:38.331 --> 00:15:38.422
So,

00:15:38.902 --> 00:15:39.261
yeah.

00:15:39.802 --> 00:15:40.942
And so is, you know, tofu.

00:15:41.336 --> 00:15:43.437
Anyway, the loaded potato salad is delicious.

00:15:43.437 --> 00:15:45.567
I really like it and look forward to seeing that one come out soon.

00:15:45.626 --> 00:15:48.777
We also made a silken chocolate peanut butter pie.

00:15:48.956 --> 00:15:49.917
That is super delicious.

00:15:50.397 --> 00:15:50.697
It is.

00:15:51.517 --> 00:15:53.167
L extra low protein.

00:15:53.886 --> 00:15:54.187
Yeah.

00:15:54.192 --> 00:15:55.447
Not, not protein focused.

00:15:55.506 --> 00:15:58.057
Uh, we just wanted some delicious pie and it's great.

00:15:58.147 --> 00:15:59.917
It was an accident, a happy accident.

00:16:00.096 --> 00:16:02.947
Think of it as a, uh, gigantic pudding.

00:16:02.947 --> 00:16:04.027
Reese's Cup.

00:16:04.267 --> 00:16:04.836
Yes.

00:16:05.106 --> 00:16:05.376
Yeah.

00:16:05.466 --> 00:16:08.616
That will provide you almost no nutritional value.

00:16:08.767 --> 00:16:10.447
Oh, with an Oreo crumb.

00:16:10.567 --> 00:16:11.017
Yeah.

00:16:11.256 --> 00:16:11.947
Oreo Crust.

00:16:12.172 --> 00:16:12.371
Crust.

00:16:12.397 --> 00:16:12.576
Yeah.

00:16:13.476 --> 00:16:14.947
So yeah, that'll be coming out soon.

00:16:15.096 --> 00:16:15.576
Awesome.

00:16:15.756 --> 00:16:16.297
Tastes great.

00:16:16.356 --> 00:16:19.537
We can't make any more of those'cause we'll never hit our macros again, but they're delicious.

00:16:19.626 --> 00:16:19.897
Yeah.

00:16:19.927 --> 00:16:22.177
You're also trying to make those egg patties outta Satan.

00:16:22.537 --> 00:16:27.427
We had a couple of those, uh, with like a bagel and cheese and stuff and that was really good.

00:16:27.636 --> 00:16:27.787
Yeah.

00:16:27.892 --> 00:16:29.091
Those are turning out.

00:16:29.091 --> 00:16:29.302
Okay.

00:16:29.302 --> 00:16:32.032
I think I need one more batch to get it perfected.

00:16:32.121 --> 00:16:32.182
Yeah.

00:16:32.782 --> 00:16:37.822
' Protein Deficient Vegan: cause I, I am to figure out the whole steaming thing.

00:16:37.822 --> 00:16:37.881
Yeah.

00:16:37.912 --> 00:16:41.001
'cause who knows how to use a steamer, right?

00:16:42.351 --> 00:16:42.652
Yeah.

00:16:42.831 --> 00:16:45.096
Uh, we've been doing a lot with the Satan recently, though.

00:16:45.096 --> 00:16:50.422
You've tried a lot of recipes and you know, you're out there kneading your Satan dough all the time and Yeah.

00:16:50.451 --> 00:16:51.501
Stuff's turned out pretty good.

00:16:51.501 --> 00:16:53.272
So I'm excited to see some of those recipes come out.

00:16:53.812 --> 00:16:54.201
Yeah.

00:16:54.201 --> 00:16:57.501
The biggest lesson I've learned is don't run out of water in your steamer.

00:16:57.996 --> 00:17:02.616
Yeah, we, uh, may have destroyed another kitchen utensil,

00:17:02.677 --> 00:17:04.596
you know, took one for the team.

00:17:04.717 --> 00:17:04.957
Yeah.

00:17:04.957 --> 00:17:05.586
It's for the greater

00:17:05.886 --> 00:17:05.977
good.

00:17:05.977 --> 00:17:07.747
Now we know now we have a better way.

00:17:07.987 --> 00:17:08.346
Yeah.

00:17:08.436 --> 00:17:09.426
You live and you learn.

00:17:09.426 --> 00:17:09.936
That's true.

00:17:10.717 --> 00:17:12.606
Oh, and you made the chocolate Satan.

00:17:12.936 --> 00:17:14.527
That one is already on the website.

00:17:14.557 --> 00:17:16.027
Uh, it's a, a chocolate.

00:17:16.221 --> 00:17:16.281
Wow.

00:17:17.362 --> 00:17:19.701
I think we call it high protein chocolate Satan.

00:17:19.731 --> 00:17:24.682
Um, we're also calling it, uh, Satan Shriveled Sack.

00:17:24.686 --> 00:17:25.946
Yeah, something like that.

00:17:26.001 --> 00:17:27.051
We're working with a name, but

00:17:27.172 --> 00:17:30.051
yeah, we're working up a good name, but it's really good.

00:17:30.142 --> 00:17:30.291
Yeah.

00:17:30.291 --> 00:17:31.102
And you stride out.

00:17:31.882 --> 00:17:31.942
Yeah.

00:17:31.942 --> 00:17:32.781
A little chewy.

00:17:33.011 --> 00:17:33.731
Chocolatey

00:17:34.182 --> 00:17:35.231
brownie bites, basically.

00:17:35.352 --> 00:17:35.622
Yeah.

00:17:35.626 --> 00:17:35.797
Yeah.

00:17:36.132 --> 00:17:36.672
Really good.

00:17:37.301 --> 00:17:40.301
So check out those recipes and keep an eye out for those ones coming up.

00:17:40.662 --> 00:17:49.751
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.

00:17:49.751 --> 00:17:56.832
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.

00:17:56.832 --> 00:17:57.011
Yeah,

00:17:57.461 --> 00:17:59.652
and these will be the like brands that I'm.

00:18:00.231 --> 00:18:01.882
Actually buying the stuff from,

00:18:01.942 --> 00:18:02.241
right?

00:18:02.362 --> 00:18:04.791
These are not things anyone's sending me for free.

00:18:04.821 --> 00:18:07.791
Like this is just stuff I'm buying and trying and letting you know about,

00:18:07.882 --> 00:18:08.961
which is quite a bit of stuff.

00:18:08.961 --> 00:18:10.011
We, we try, we buy a lot

00:18:10.011 --> 00:18:10.311
of things.

00:18:10.582 --> 00:18:10.791
We try

00:18:10.791 --> 00:18:13.372
pretty much everything, at least like a little bit of everything, right?

00:18:13.372 --> 00:18:14.551
Like we are really excited about.

00:18:14.981 --> 00:18:18.227
Like a new brand or Yeah, especially like a new little independent vegan thing.

00:18:18.227 --> 00:18:18.346
Yeah.

00:18:18.346 --> 00:18:19.961
Like the little independent cookie shops and stuff.

00:18:19.961 --> 00:18:20.321
We try a lot.

00:18:20.321 --> 00:18:20.592
I like the

00:18:20.592 --> 00:18:21.402
smaller brands.

00:18:21.402 --> 00:18:21.461
Yeah.

00:18:21.521 --> 00:18:22.602
That you can't find in the stores.

00:18:22.602 --> 00:18:23.261
It's kind of fun.

00:18:23.382 --> 00:18:23.592
Yeah,

00:18:23.771 --> 00:18:24.402
it's pretty cool.

00:18:24.491 --> 00:18:25.122
So we're gonna, especially,

00:18:25.122 --> 00:18:28.811
it's like a lot of people on Instagram and stuff are just super nice, right?

00:18:28.872 --> 00:18:30.981
And they have little, small businesses and I just wanna try them.

00:18:31.227 --> 00:18:36.866
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.

00:18:37.076 --> 00:18:37.346
Yeah.

00:18:37.707 --> 00:18:43.497
Shout out one of my favorites that I really wish we lived near in Pittsburgh that sugar spills scoops ice cream shop.

00:18:44.396 --> 00:18:44.817
Oh my God.

00:18:44.817 --> 00:18:46.826
Every time I see pictures of their stuff.

00:18:47.551 --> 00:18:49.142
I want, I wanna eat it so bad.

00:18:49.142 --> 00:18:49.172
I

00:18:49.291 --> 00:18:53.521
follow 'em on Instagram and I'm always, every time they post, I'm so sad I'm not in Pittsburgh.

00:18:54.392 --> 00:18:57.422
It's like really the only great thing about Pittsburgh, I would say.

00:18:57.481 --> 00:18:57.781
Yeah.

00:18:58.112 --> 00:18:58.231
Yeah.

00:18:58.231 --> 00:19:00.991
The roads, uh, zero outta 10 ice cream.

00:19:00.991 --> 00:19:01.652
10 outta 10.

00:19:01.771 --> 00:19:02.311
Yeah.

00:19:02.311 --> 00:19:04.652
We went there during Barbie week and it was amazing.

00:19:04.832 --> 00:19:05.942
Life changing, I would say.

00:19:06.892 --> 00:19:08.932
We went there during what, Barbie week?

00:19:08.991 --> 00:19:09.862
It was Barbie week.

00:19:10.102 --> 00:19:10.251
Yeah.

00:19:10.461 --> 00:19:11.332
We had like

00:19:12.142 --> 00:19:12.951
follow up question.

00:19:12.951 --> 00:19:14.301
What is Barbie Week?

00:19:14.307 --> 00:19:15.981
It was when the Barbie movie came out.

00:19:15.981 --> 00:19:16.011
Oh,

00:19:16.402 --> 00:19:16.791
okay.

00:19:16.852 --> 00:19:18.261
It was like week.

00:19:18.727 --> 00:19:23.497
Of the Barbie movie release and they did Barbie themed ice cream and it was amazing.

00:19:23.737 --> 00:19:23.787
Oh, that's right.

00:19:23.787 --> 00:19:24.771
It was bar themed ice cream.

00:19:24.771 --> 00:19:24.781
Yeah.

00:19:24.781 --> 00:19:27.666
And they have themes every week because they're really cool.

00:19:28.116 --> 00:19:30.217
That is the coolest little ice cream shop I've seen.

00:19:30.247 --> 00:19:30.547
Yeah.

00:19:30.576 --> 00:19:30.817
Vegan.

00:19:30.817 --> 00:19:31.356
Or not vegan.

00:19:31.356 --> 00:19:32.586
It's the coolest shop I've seen.

00:19:32.676 --> 00:19:33.037
Oh yeah.

00:19:33.037 --> 00:19:34.537
But their vegan ice cream is top.

00:19:34.537 --> 00:19:35.146
It's so good.

00:19:35.352 --> 00:19:35.571
So

00:19:35.826 --> 00:19:36.156
anyway,

00:19:36.426 --> 00:19:37.051
hopefully you.

00:19:37.501 --> 00:19:42.991
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.

00:19:42.997 --> 00:19:43.257
Yeah.

00:19:43.592 --> 00:19:43.741
Yeah.

00:19:43.741 --> 00:19:45.932
This is, uh, not very helpful to you if you're not in Pittsburgh.

00:19:45.932 --> 00:19:51.511
'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.

00:19:51.511 --> 00:19:54.122
I would say drive a state over and try this place out.

00:19:54.122 --> 00:19:54.842
It's really awesome.

00:19:55.832 --> 00:19:59.281
Oh, and then if we're talking about small ones, I really like this and that.

00:19:59.281 --> 00:20:00.271
Rainbow cookies.

00:20:01.172 --> 00:20:01.251
Oh, those are so good too.

00:20:01.251 --> 00:20:01.471
This and that.

00:20:01.471 --> 00:20:02.491
Bakery, rainbow cookies.

00:20:02.491 --> 00:20:03.372
Those are, yeah.

00:20:03.457 --> 00:20:04.626
Ridiculous.

00:20:04.626 --> 00:20:04.686
Yeah.

00:20:04.686 --> 00:20:04.866
I don't

00:20:04.866 --> 00:20:05.856
understand how those are made.

00:20:05.856 --> 00:20:06.876
I think those are in New York.

00:20:06.936 --> 00:20:07.207
Yeah.

00:20:07.356 --> 00:20:08.196
I would do anything.

00:20:08.497 --> 00:20:08.737
Yeah.

00:20:08.826 --> 00:20:09.846
To be close to that.

00:20:09.936 --> 00:20:10.507
Those are good.

00:20:10.567 --> 00:20:13.386
Also, we read a good book recently.

00:20:13.507 --> 00:20:13.596
Mm-hmm.

00:20:13.836 --> 00:20:15.096
Robert Cheek wrote a book.

00:20:15.126 --> 00:20:18.307
I think he's on Instagram also his vegan, bodybuilding and fitness.

00:20:18.547 --> 00:20:18.757
Yeah.

00:20:18.757 --> 00:20:21.096
He wrote a book recently called The Impactful Vegan.

00:20:21.547 --> 00:20:22.686
It was such a good book.

00:20:22.717 --> 00:20:23.737
Yeah, it was really good.

00:20:23.737 --> 00:20:25.866
It made you think a lot about, um.

00:20:25.936 --> 00:20:28.846
Kind of how to make more of a difference as a vegan.

00:20:28.846 --> 00:20:29.176
Mm-hmm.

00:20:29.477 --> 00:20:37.846
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.

00:20:37.846 --> 00:20:37.906
Yeah.

00:20:38.146 --> 00:20:40.156
But it was very focused on veganism.

00:20:40.156 --> 00:20:43.096
So, uh, it gave me a lot to think about for how to try to do.

00:20:43.152 --> 00:20:46.751
To be more a, a little more impactful without being necessarily an activist.

00:20:47.142 --> 00:20:47.592
Yeah, it's

00:20:47.757 --> 00:20:49.571
a little a different alternative approach.

00:20:49.692 --> 00:21:00.642
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.

00:21:00.701 --> 00:21:03.942
So like for instance, he was kind of talking about.

00:21:04.521 --> 00:21:13.132
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.

00:21:13.132 --> 00:21:13.192
Yeah.

00:21:13.192 --> 00:21:23.182
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?

00:21:23.182 --> 00:21:23.241
Yeah.

00:21:23.247 --> 00:21:23.336
Yeah.

00:21:23.342 --> 00:21:24.616
So I thought that was kind of interesting.

00:21:25.311 --> 00:21:30.652
Yeah, just the, the part about like taking your own ego out of the equation and just doing what's best for whatever.

00:21:30.652 --> 00:21:32.692
Cause you're trying to do some good in,

00:21:32.842 --> 00:21:33.172
right?

00:21:33.261 --> 00:21:33.531
Yeah.

00:21:33.771 --> 00:21:36.442
So I think again, the book's called The Impactful Vegan.

00:21:36.442 --> 00:21:38.332
I thought it was a really cool read.

00:21:38.392 --> 00:21:40.192
Um, so I would recommend checking that out.

00:21:40.192 --> 00:21:42.951
Also, we're gonna try to mention other, you know, we talked about the book here.

00:21:42.951 --> 00:21:43.852
We talked about some small brains.

00:21:44.061 --> 00:21:49.521
We're gonna try to mention other interesting, uh, things we come across in the vegan world or whatever.

00:21:49.521 --> 00:21:50.061
Read about.

00:21:50.461 --> 00:21:55.951
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.

00:21:55.951 --> 00:21:56.612
Something like that.

00:21:56.761 --> 00:21:56.942
Yeah.

00:21:56.942 --> 00:21:58.951
So we'll try to talk about that here on the podcast a little bit.

00:21:59.162 --> 00:22:02.821
So if any of you guys have recommendations, send 'em our way.

00:22:02.852 --> 00:22:04.922
'cause we are always looking for new stuff to read.

00:22:05.271 --> 00:22:05.721
And try.

00:22:05.781 --> 00:22:12.981
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.

00:22:13.311 --> 00:22:16.701
Whatever way you prefer to reach out, you know we answer on all those things.

00:22:16.731 --> 00:22:18.051
I think that's about it for this week.

00:22:18.051 --> 00:22:19.162
So we will wrap it up here.

00:22:19.162 --> 00:22:20.257
Do you wanna say Bye Bye.

00:22:20.692 --> 00:22:21.362
Bye everybody.