Oct. 13, 2025

Tracking Progress: Tools and Apps for Vegan Fitness

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Apple Podcasts podcast player iconSpotify podcast player iconPocketCasts podcast player iconPodcast Addict podcast player icon

In episode 21 of the Deficient Vegans podcast, we discuss various methods for tracking fitness and nutrition progress. We explore the utility of tracking apps, tips for maintaining motivation, and avoiding burnout from over-tracking. The episode highlights specific apps for different activities, such as Strong and Hevy for lifting, and fitness wearables like Fitbit. Nutrition tracking and the importance of monitoring macros and micronutrients, especially for vegans, are covered. We caution against misinformation around high-calorie vegan protein sources and emphasize the use of efficient protein options like tofu and TVP. Additionally, we mention the release of a new long-form cooking video for vegan recipes on the Protein Deficient Vegan YouTube channel.

New Protein Deficient Vegan video - Protein Pumpkin TVP Cookies

Chapters

00:00 Welcome to the Deficient Vegans Podcast
00:08 The Importance of Tracking Progress
03:26 Fitness Tracking Tools and Tips
06:36 Exploring Smart Devices for Fitness
13:46 Nutrition Tracking Essentials
23:26 Understanding Serving Sizes and Tracking
24:31 The Importance of Weighing Your Food
25:32 Tracking Food and Nutrition
27:03 Tracking Body Composition and Weight
34:37 Using Apps and Tools for Tracking
36:43 Myth of the Week: Vegan Protein
42:36 New Long Form YouTube Video
44:40 Wrapping Up and Final Thoughts

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00:00 - Welcome to the Deficient Vegans Podcast

00:08 - The Importance of Tracking Progress

03:26 - Fitness Tracking Tools and Tips

06:36 - Exploring Smart Devices for Fitness

13:46 - Nutrition Tracking Essentials

23:26 - Understanding Serving Sizes and Tracking

24:31 - The Importance of Weighing Your Food

25:32 - Tracking Food and Nutrition

27:03 - Tracking Body Composition and Weight

34:37 - Using Apps and Tools for Tracking

36:43 - Myth of the Week: Vegan Protein

42:36 - New Long Form YouTube Video

44:40 - Wrapping Up and Final Thoughts

WEBVTT

00:00:00.000 --> 00:00:02.520
Hi, welcome to the Deficient Vegans podcast.

00:00:02.520 --> 00:00:05.129
I'm the muscle deficient vegan here with the protein deficient Vegan.

00:00:05.129 --> 00:00:05.820
Do you wanna say hi?

00:00:06.165 --> 00:00:06.384
Hi.

00:00:06.583 --> 00:00:07.003
Hi.

00:00:07.003 --> 00:00:08.563
This is episode 21.

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We are gonna be talking about tracking progress.

00:00:10.473 --> 00:00:15.813
We have some tools, apps, tips and tricks for tracking both fitness and nutrition goals and progress.

00:00:15.813 --> 00:00:20.908
We also have a myth of the week and we're gonna talk about a new YouTube video that you have.

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Woo hoo.

00:00:22.097 --> 00:00:27.378
So first, as far as tracking, let's just talk about why tracking in general is useful.

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So there's a common quote out there that I think applies here, and it's, you can't manage what you don't measure, which basically just means that if you're not keeping track of something in some way, you don't have a way to see if it's improving over time or if it's even aligning with the goals you set for yourself.

00:00:42.857 --> 00:00:47.268
Tracking also helps you with establishing and reinforcing good habits in general.

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Some apps have a streak system, so maybe you don't wanna break the streak.

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So it helps you keep up a good habit.

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Or you can go back and look at the week and say hey, I did a really good job that week.

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I wanna do a really good job again next week.

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It can help with some of those things.

00:00:58.487 --> 00:01:02.737
I had a very long 10,000 steps a day streak recently that got broken.

00:01:04.477 --> 00:01:04.537
No.

00:01:04.537 --> 00:01:04.867
Yeah.

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It did break?

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It did break.

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I'm sorry.

00:01:07.737 --> 00:01:08.218
Dude.

00:01:08.427 --> 00:01:24.328
I broke mine on my Fitbit because if you don't sync it before the day's over, even at least this is what mine does, if I don't sync my watch thingy with my Fitbit app before the day's over, even if I went over 10,000, it'll like not count it and there's no way to fix it.

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And I broke like an 80 day streak or something because I didn't sync it.

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And then, um.

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And then I said, fuck the world.

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That seems pretty unfair.

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I'm gonna have to write like a strongly worded letter to Fitbit.

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I know.

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Maybe get a petition.

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Yeah, they'll retroactively put your streak.

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Also tracking apps can help you just have a visual sign of progress.

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There's a lot of different ways to see progress and we'll talk about some of those here in a little bit.

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But the apps put it all in one place.

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You can go back and look at your historical data.

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A lot of them even do some kind of animated recap of your month or your year to make it a little more fun so you can just see, hey, I'm doing things that I'm interested in doing.

00:01:59.778 --> 00:02:00.798
You can also do a journal.

00:02:01.097 --> 00:02:01.308
Yeah.

00:02:01.427 --> 00:02:02.177
I like journals.

00:02:02.177 --> 00:02:03.798
I like writing stuff with pretty pens.

00:02:03.798 --> 00:02:04.218
I don't know.

00:02:04.457 --> 00:02:05.718
Yeah, definitely an option.

00:02:05.718 --> 00:02:08.568
You don't have to use an app, but, uh, just a little more convenient.

00:02:08.568 --> 00:02:09.437
But you have pen and paper.

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Definitely a way to do it the way people have been doing it for a long time.

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Mm-hmm.

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Yeah.

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And then also with tracking, even if you're not really getting super detailed into it, you can at least use tracking to make sure you're hitting your minimum targets.

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If you have like a very specific, you know, I want to exercise three times a week.

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I want to get this much protein every day.

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You can at least just make sure you're hitting those specific targets at a really high level.

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Some things to keep in mind for tracking, um, over tracking.

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Like trying to track every little thing down to every little detail can definitely cause sort of a, a burnout and even some perfectionism that, uh, impacts you in a really negative way.

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Mm-hmm.

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And then you might be tempted to say, okay, I don't want to track anything and as a matter of fact, I'm not even really interested in this fitness thing for a month.

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I'm just burnt out on thinking about any of this.

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So yeah, you gotta be careful with that.

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You'll wanna make sure you find a level of tracking that works for you.

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A lot of these things can get super detailed into some really nerd stats and some people do like to see that, and that's, that's maintainable and fine.

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Uh, other people that's way too much information and it just has things they don't even care about that don't impact their lives.

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So they just want the really high level points.

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Like, I did some kind of workout three days this week, or, that's all I really want to know.

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Yeah.

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So you just find whatever works for you.

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It seems like if you're a beginner, you should probably start.

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Small, definitely.

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So you don't get overwhelmed.

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Yeah, I agree.

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As a general rule, like everything, you start, start small, right?

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Mm-hmm.

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So we will get right into it here for fitness tracking specifically.

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We'll talk about a couple of apps you can use.

00:03:31.953 --> 00:03:34.643
Again, like you were just saying though, you don't really have to use an app.

00:03:35.032 --> 00:03:37.923
A lot of people like to track their workouts on pen and paper.

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Perfectly fine.

00:03:38.733 --> 00:03:38.913
Yeah.

00:03:39.152 --> 00:03:41.282
And it gives you a reason to buy glitter gel pens.

00:03:41.282 --> 00:03:41.763
That's true.

00:03:41.823 --> 00:03:43.742
I used to track mine in, uh, little notebooks.

00:03:43.742 --> 00:03:44.973
I still have around here somewhere.

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I didn't use glitter gel pens, but it was nice to just have it written down.

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Noob.

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Yeah.

00:03:49.723 --> 00:03:55.823
So a couple of the apps I really like for working out, for lifting specifically, I really like both Strong and Hevy.

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I like strong.

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Yeah, they're really similar.

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A couple of minor differences.

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Hevy has a social element, like you can follow people if you're into that.

00:04:02.893 --> 00:04:03.793
I just turn that off.

00:04:03.793 --> 00:04:04.723
I don't really care about that.

00:04:04.782 --> 00:04:07.962
I just like how it shows like the muscle groups over time.

00:04:08.022 --> 00:04:09.013
That's not a big deal.

00:04:09.013 --> 00:04:09.377
Strong is great.

00:04:09.377 --> 00:04:15.483
It's basically just like a log journal for all your actual lifts, so it logs like actual reps sets.

00:04:15.483 --> 00:04:15.842
Mm-hmm.

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Your progress over time, your personal best, things like that.

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So it's like specifically for lifting workouts and the actual weight that was lifted.

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Yeah.

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And doesn't it give you the rest time?

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Yeah.

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Counter too, the countdown thing.

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Yeah.

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It helps you while you're actually doing the workout.

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It'll do your rest timers.

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It'll even calculate like, which plates do you need to put on the bar to get this weight.

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So it's got a plate calculator built in.

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Both of them do.

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And uh, some other little helpful things like that.

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So it's like.

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They'll do math for you?

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Yeah.

00:04:40.267 --> 00:04:41.992
Who doesn't like things that do math for you?

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Me.

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Yeah.

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It'll track historical logs and also while you're doing your workout.

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And it'll even show you little animations or videos depending on the app of the actual exercise to make sure you're doing it the right way.

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Yeah.

00:04:53.843 --> 00:05:08.163
So for Strong and Hevy, they do have a couple of programs built in, but as far as deciding when to increase the weight or increase the reps or something on a lift, you have to do that on your own and maybe you can follow some program you found about how to do that progression, but you still have to enter it on your own.

00:05:08.163 --> 00:05:14.098
If you want something that will auto increment those or auto increase the weight that you're gonna be lifting.

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There's the one I really like is the RP hypertrophy app.

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I think there are a couple other ones out there that do a similar thing, but this one is really minimal and clean and you just put in your workout every week and then it'll tell you next time around, like, do this, many more reps, do this much more weight, whatever.

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And it basically is just coaching that progression for you automatically.

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You don't even have to think about it.

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So that's nice, but it's also quite a bit more expensive than something like Hevy or Strong.

00:05:37.392 --> 00:05:39.733
There are also apps for things that aren't lifting.

00:05:39.733 --> 00:05:43.432
Like, uh, Strava is one that's popular for cycling.

00:05:43.463 --> 00:05:50.293
Runkeeper is popular for running and I'm not a big runner, but I'm sure there are a lot of other run specific apps, but that's one really popular one that I know of.

00:05:50.862 --> 00:05:51.283
Wait, wait.

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Do they have the map thing where it maps out where you walked and stuff or where you biked?

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Yeah, both.

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Both of those do, yeah.

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I saw this guy once that he mapped out his bicycle ride, but he did it in the shape of a penis and I thought that was amazing.

00:06:04.827 --> 00:06:06.327
That's a solid use of time right there.

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I think so too.

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Free will for the win.

00:06:07.947 --> 00:06:08.038
Yeah.

00:06:09.182 --> 00:06:15.237
There are also the apps that are like native to the phone you're using, so you don't really have to download an app.

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Apple has Apple Fitness.

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Google has Google Fit.

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With Apple Fitness, you can track your workouts pretty easily.

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It won't get down to reps and sets and stuff like that, but it will track like I did a workout for this amount of time and show your heart rate and things like that.

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And then it also has a subscription service where you can kind of follow along with workouts.

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So you watch a video, do the workout alongside it that kind of thing.

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That's been around forever.

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And then to kind of transition into a way to use those native apps, we can talk a little bit about some of the smart watches or other wearable fitness devices.

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I have opinions on these.

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Oh, I know you do.

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So for Apple Fitness, the one that would go along with that is the Apple Watch.

00:06:52.076 --> 00:06:55.076
And then for Google Fit, it's probably something like the Galaxy Watch.

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I've only used the Apple Watch, but it's really good about tracking workouts and integrates really well with all the Apple Fitness stuff.

00:07:00.526 --> 00:07:03.797
Apple Watches is the only one I don't have an opinion on because I'm an Android girl.

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Yeah, so the watches are good.

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Um, but, again, pretty expensive.

00:07:09.497 --> 00:07:15.947
If you want something, uh, that's really just, just a dedicated fitness thing and quite a bit cheaper, you can look at something like a Fitbit.

00:07:16.607 --> 00:07:18.677
Fitbits have been around for a really long time.

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They started as mostly like step tracking, but now they track like exercises, heart rate, sleep, all that stuff.

00:07:24.226 --> 00:07:24.586
Yeah.

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Fitbit was my go-to for like a decade, and then I had it connected to my text messaging and my mom texted me, your grandpa died.

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And I saw that on my Fitbit.

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Oh my God.

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And I didn't wanna wear my Fitbit for a while.

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Um, so anyway, I don't have the texts anymore, but then I went to the whoop and I didn't like the whoop.

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Yeah.

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Because it doesn't track steps.

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Yeah.

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The whoop, I think maybe they added that now.

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I don't know how accurate it is.

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Mm-hmm.

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But yeah, we, we used Whoop for a long time, didn't track steps.

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And also it's like 40 bucks a month.

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It's so expensive.

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Yeah.

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And uh, you know, I was wearing it at the same time as my Apple Watch and at, at a certain point I was like, the Apple Watch improved.

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And it's like, okay, I'm getting the same information now.

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That's not really necessary.

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And even the Fitbit really gives you pretty much the same information now.

00:08:09.076 --> 00:08:13.237
So I didn't like the whoop and then I switched to the Oura ring, which I liked for a long time.

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But then I got really sick of having to take it off anytime I was like lifting weights or like cooking or anything.

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'cause it's, it's a ring.

00:08:20.377 --> 00:08:20.437
Yeah.

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On your finger.

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Yeah.

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And then also, and maybe this is TMI for guys listening, but the Oura ring offers like insights on like how you can improve your restfulness and stuff.

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Oh yeah.

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Yeah.

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And like anytime my period was happening, I obviously slept harder and for some reason, like my resting heart rate drops.

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Yeah.

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During my period.

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And so it'd be like, do more of that.

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Like if you want better night's sleeps, you should be on your period more.

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Yeah.

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So it was like completely garbage data for females basically.

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Yeah.

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So, uh, yeah, I went back to Fitbit and I really like it.

00:08:54.986 --> 00:08:55.197
Yeah.

00:08:55.437 --> 00:08:57.956
Oh, which one were you having issues with reading through the tattoo?

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Oh, was that also whoop?

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That was whoop, yeah.

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Yeah.

00:09:00.086 --> 00:09:07.706
I have, um, like forearm tattoos and everywhere I would put my whoop, it wouldn't read my heart rate and like some other data off of it.

00:09:07.767 --> 00:09:07.976
Yeah.

00:09:08.096 --> 00:09:10.706
And then I messaged 'em and they were like, well, do you have tattoos?

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And I'm like.

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Yeah.

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Do, do you say anywhere you shouldn't wear this with, you have tattoos and they don't.

00:09:16.897 --> 00:09:17.197
Yeah.

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Um, so yeah.

00:09:18.846 --> 00:09:22.236
So yeah, definitely a lot of personal preference goes into these.

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I ended up, I just use my Apple Watch now just because I, it does on my phone stuff as well as the fitness stuff.

00:09:27.047 --> 00:09:27.106
Yeah.

00:09:27.106 --> 00:09:27.856
And it's easier.

00:09:27.856 --> 00:09:28.096
So

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I think I'm gonna probably be Fitbit for a while.

00:09:29.897 --> 00:09:29.956
Yeah.

00:09:29.986 --> 00:09:31.307
Until something cooler comes out.

00:09:31.397 --> 00:09:32.657
The Fitbits get better and better too.

00:09:32.657 --> 00:09:34.126
So I think that's a really good option now.

00:09:34.576 --> 00:09:37.636
I'm a big fan other than the streak thing, which pisses me off, but.

00:09:37.907 --> 00:09:37.966
Yeah.

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Oh, the other ones don't even have streaks really, so.

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Right.

00:09:40.636 --> 00:09:40.817
Yeah.

00:09:41.986 --> 00:09:43.307
I did like the Oura ring a lot.

00:09:43.312 --> 00:09:43.412
Yeah.

00:09:43.412 --> 00:09:48.052
But, uh, yeah, the same thing, like with, you know, there's the, the degloving concern, you can't really mm-hmm.

00:09:48.136 --> 00:09:51.616
You're not really supposed to lift weights with a ring that's not maybe like a silicone ring.

00:09:51.616 --> 00:09:51.947
You can Right.

00:09:51.976 --> 00:09:55.756
But the Oura ring's like a, a composite material, so you don't wanna lift weights.

00:09:55.787 --> 00:09:58.172
Uh, it could get caught and like, pull skin off your finger.

00:09:58.172 --> 00:09:59.297
Pull finger off.

00:09:59.297 --> 00:09:59.386
Right.

00:09:59.687 --> 00:10:04.366
Also, it doesn't show you the step count, so if you're not wearing another tracking accessory.

00:10:04.366 --> 00:10:08.537
Like you don't know what your steps are unless you pull the app open, which is pretty annoying.

00:10:09.197 --> 00:10:13.876
Yeah, and I kinda like Fitbit'cause it'll give you those like annoying like vibration things.

00:10:13.956 --> 00:10:16.106
Hey, you haven't stood up in like five hours.

00:10:16.106 --> 00:10:16.647
What are you doing?

00:10:16.826 --> 00:10:16.947
Right.

00:10:17.277 --> 00:10:17.336
Yeah.

00:10:17.336 --> 00:10:18.086
Which is kind of nice.

00:10:18.777 --> 00:10:22.866
Yeah, so a lot of options for smart devices there way across the price spectrum.

00:10:22.866 --> 00:10:25.626
You can probably find something you like if you wanna wear anything like that at all.

00:10:25.687 --> 00:10:30.787
Yeah, I think that's the other good thing about Fitbit is you can get like a lot of different options across several price points, you know?

00:10:30.787 --> 00:10:30.846
Yeah.

00:10:31.057 --> 00:10:35.496
I remember the very first time I got a Fitbit, it was like a little, it almost looked like an old Tamagotchi.

00:10:35.496 --> 00:10:35.586
Yeah.

00:10:35.586 --> 00:10:37.297
And you just like hooked it on your belt.

00:10:37.986 --> 00:10:42.517
That's what we used, um, at work when we first started, they had like a step challenge thing.

00:10:42.517 --> 00:10:43.927
Challenge thing, and they gave those out.

00:10:44.136 --> 00:10:45.456
That's another option though, too.

00:10:45.456 --> 00:10:47.287
You could get one of those, like pedometers.

00:10:47.292 --> 00:10:47.481
Yeah.

00:10:47.481 --> 00:10:49.881
Just a simple pedometer that's all you, the steps.

00:10:50.376 --> 00:10:50.616
Yeah.

00:10:50.616 --> 00:10:52.657
It doesn't connect to anything, but you can go input it.

00:10:52.657 --> 00:10:53.437
Yeah, for sure.

00:10:53.466 --> 00:10:54.307
A lot of options out there.

00:10:54.312 --> 00:10:54.402
Mm-hmm.

00:10:54.522 --> 00:10:54.682
Cool.

00:10:54.682 --> 00:10:57.142
Some tips and tricks for some of this fitness tracking.

00:10:57.142 --> 00:11:02.721
If you're tracking lifting, make sure that your range of motion is the same every time you do the exercise.

00:11:02.971 --> 00:11:11.131
Because if you're doing a half rep one week and you do a full reps another week, you are using the same weight, you're actually challenging yourself differently.

00:11:11.131 --> 00:11:17.572
So if you go to try to add weight, you might not be able to do it anymore the way you thought you could because you weren't really doing the same thing.

00:11:17.631 --> 00:11:17.932
Yeah.

00:11:17.991 --> 00:11:20.351
So there are a lot of references on your body.

00:11:20.351 --> 00:11:24.731
You can do like when you do curls, make sure the weight like touches your shoulder or something like that.

00:11:24.731 --> 00:11:25.542
It depends on the lift.

00:11:25.542 --> 00:11:33.312
They're very specific, but usually there's some kind of frame of reference you can do in how you do an exercise to say, okay, when I hit this point, that's like a full rep.

00:11:33.312 --> 00:11:35.022
And just make sure you do that every time.

00:11:35.307 --> 00:11:35.667
Yeah.

00:11:35.667 --> 00:11:37.407
I think that applies to like tempo too.

00:11:37.407 --> 00:11:37.466
Yeah.

00:11:37.466 --> 00:11:40.226
You wanna make sure you're, you have the same tempo week to week.

00:11:40.706 --> 00:11:44.272
Because if you're doing it really fast, you can do a lot more reps if you do it really fast.

00:11:44.552 --> 00:11:44.792
Yeah.

00:11:44.792 --> 00:11:45.032
Yeah.

00:11:45.402 --> 00:11:47.187
Doing big swinging cheat reps or something.

00:11:47.187 --> 00:11:47.756
Yeah.

00:11:48.131 --> 00:11:50.667
And then also, uh, the exercise order matters.

00:11:51.027 --> 00:12:03.162
This isn't something you'll really change week to week, but you should just know that if you were doing maybe squats first in your exercise for a whole, like six to 12 week block or something, and then the next time around you go and put squats at the end of your workout.

00:12:03.192 --> 00:12:03.282
Oh yeah.

00:12:03.562 --> 00:12:05.152
You're not gonna be able to do the same weight, right.

00:12:05.152 --> 00:12:12.201
It won't be like hugely different, but I mean, you definitely won't be able to do the same weight and reps that you were doing at the beginning, at the end.

00:12:12.307 --> 00:12:13.626
Tangentially related.

00:12:13.687 --> 00:12:20.567
Um, in high school, I was on the softball team, and we always did conditioning, and so we would do like strength training first, and then at the end we'd run sprints.

00:12:20.567 --> 00:12:23.527
So we had done a shit ton of squats that day.

00:12:23.586 --> 00:12:23.767
Yeah.

00:12:23.917 --> 00:12:25.086
And leg exercises.

00:12:25.927 --> 00:12:30.547
And then we had to do a shit ton of sprints across the basketball court.

00:12:30.876 --> 00:12:36.277
And this one girl was going so hard, she was like, I'm gonna be the fastest, you know?

00:12:36.277 --> 00:12:39.142
But her legs gave out and she face-planted into the floor.

00:12:39.292 --> 00:12:39.682
Oh no.

00:12:40.402 --> 00:12:41.272
It was awful.

00:12:41.451 --> 00:12:44.211
And that's why I would recommend just running in general.

00:12:44.211 --> 00:12:44.692
Don't do it.

00:12:44.692 --> 00:12:45.022
You know?

00:12:46.557 --> 00:12:46.846
Yeah.

00:12:47.096 --> 00:12:49.282
Definitely a cautionary tale.

00:12:49.971 --> 00:12:51.652
And she had a nice face, you know?

00:12:51.652 --> 00:12:53.091
You don't wanna bust a nice face.

00:12:53.096 --> 00:12:53.167
Yeah.

00:12:53.871 --> 00:12:54.142
Yeah.

00:12:54.351 --> 00:13:02.782
Yeah, so I'd recommend like just try a few apps and devices, see what works best for you, see which one feels like the most intuitive to you.

00:13:02.782 --> 00:13:11.331
So even if something is like maybe in some ways a better app, if you go to use it and it like feels very confusing, it doesn't make sense for how your brain works.

00:13:11.331 --> 00:13:11.392
Yeah.

00:13:11.392 --> 00:13:12.591
It's not gonna be very helpful for you.

00:13:12.861 --> 00:13:17.631
So there are a lot of options and you'll find one probably that clicks with you a lot better than others.

00:13:17.952 --> 00:13:26.202
And then if you're tracking things consistently, I would try to do like a, maybe a monthly review and just make sure the activity you actually performed aligns with your goals.

00:13:26.202 --> 00:13:41.013
So just, you know, once a month, at the end of the month and some apps, like I said, will do this automatically, but just kinda look back and say, okay, well this was like the days I did the activity for the month, uh, or this was the activities I did inside the workouts and just say, okay, that's like pretty much what I aimed for.

00:13:41.013 --> 00:13:44.732
Or you could say like, oh, that I fell way short of what I was going for this month.

00:13:44.732 --> 00:13:46.442
I wanna try to focus on it a little more.

00:13:46.493 --> 00:13:48.743
So next we can move into nutrition tracking.

00:13:49.102 --> 00:13:53.482
The kinds of things you might want to track here are calories for a weight goal.

00:13:53.543 --> 00:13:53.722
Yeah.

00:13:53.722 --> 00:13:57.352
Calories are the most important thing if you're trying to manipulate your weight in some way.

00:13:57.753 --> 00:14:00.932
There's a ton of apps for calorie tracking specifically.

00:14:00.932 --> 00:14:07.023
You might also wanna track your macronutrients, which are fat, carbohydrates, protein for muscle goals.

00:14:07.023 --> 00:14:10.322
You wanna track your protein if you're trying to build, or, you know, maintain muscle mass.

00:14:10.322 --> 00:14:20.102
And then you might also wanna track your macros if you're trying to like intentionally do an unbalanced diet, like a keto diet, a low fat, low protein diet, like for a medical reason.

00:14:20.163 --> 00:14:20.222
Yeah.

00:14:20.222 --> 00:14:21.092
Maybe something like that.

00:14:21.572 --> 00:14:28.562
Um, also useful to be able to track and then, you know, it's probably a good idea to track your fiber if you're concerned about that.

00:14:28.613 --> 00:14:32.212
I think especially if you're prioritizing protein, sometimes you can neglect fiber.

00:14:32.952 --> 00:14:33.283
Yeah.

00:14:33.342 --> 00:14:35.802
I mean, that usually doesn't happen on a vegan diet, but it could.

00:14:36.283 --> 00:14:36.462
Yeah.

00:14:36.462 --> 00:14:42.482
I've been seeing a lot of discussions online recently about like , why are you focused on protein, when you can focus on fiber?

00:14:42.482 --> 00:14:44.763
And my take is kind of like, why can't we do both?

00:14:44.763 --> 00:14:45.033
But.

00:14:45.062 --> 00:14:45.302
Right.

00:14:45.302 --> 00:14:48.033
I mean, there are definitely, you know, choices to be made along the way.

00:14:48.133 --> 00:14:53.413
Yeah, there's a lot of new studies coming out that say, you know, bad, bad stuff can happen if you're not eating your fiber.

00:14:53.472 --> 00:14:53.743
Yeah.

00:14:53.743 --> 00:14:57.613
And the more fiber you eat, the healthier you are and the longer you live over time.

00:14:57.613 --> 00:15:00.163
So yeah, good to at least make sure you're in a healthy range.

00:15:00.163 --> 00:15:08.033
Also for tracking, this is especially pertinent to vegans, uh, you can use some of these apps to track your micronutrients, which are basically vitamins and minerals.

00:15:08.432 --> 00:15:16.852
Some of the things, if you're not at least a little aware of on a vegan or vegetarian diet, you could be falling short on some vitamins, some minerals, over a long period of time.

00:15:16.913 --> 00:15:16.972
Yeah.

00:15:16.977 --> 00:15:17.602
Like B12.

00:15:17.732 --> 00:15:17.822
Yeah.

00:15:17.822 --> 00:15:18.802
B12 is a common one.

00:15:19.102 --> 00:15:25.013
B12, definitely common if you're not taking a supplement and then, iron if you're not like intentionally seeking out high iron plants.

00:15:25.043 --> 00:15:25.192
Right.

00:15:25.192 --> 00:15:30.503
Things like that, uh, you might fall behind, but you know, those are also issues that people who aren't vegan or vegetarian run into.

00:15:30.503 --> 00:15:30.562
Yeah.

00:15:30.592 --> 00:15:32.692
So it's good to track for everybody if you can.

00:15:32.692 --> 00:15:40.972
And if you've already been confirmed to have some kind of deficiency like in a blood test or something, I'd definitely recommend using some kind of app to track your micronutrient, at least the one you're interested in.

00:15:40.972 --> 00:15:42.982
Yeah, I had anemia for like.

00:15:43.643 --> 00:15:44.332
A long time.

00:15:44.602 --> 00:15:44.842
Yeah.

00:15:44.873 --> 00:15:46.523
So that's something I just keep track of.

00:15:46.582 --> 00:15:46.852
Yeah.

00:15:47.153 --> 00:15:52.192
I actually had a B12 deficiency in a blood test like 10 years ago, way before I was vegan.

00:15:52.253 --> 00:15:52.523
Yeah.

00:15:52.523 --> 00:15:56.332
So it's something I paid attention to and took a daily supplement for, for a long time now.

00:15:56.482 --> 00:15:58.013
Yeah, I've had vitamin D deficiencies too.

00:15:58.013 --> 00:16:02.133
Especially 'cause like it's like kind of chilly and like you don't go outside that much in the winter.

00:16:02.192 --> 00:16:02.312
Yeah.

00:16:02.312 --> 00:16:04.143
So it's kind of easy to get one of those.

00:16:04.383 --> 00:16:04.562
Yeah.

00:16:04.743 --> 00:16:06.003
So just things to keep an eye on.

00:16:06.003 --> 00:16:07.743
Some of the apps you can actually use.

00:16:07.793 --> 00:16:12.452
The one if you are interested in tracking micronutrients from a vegan perspective is Cronometer.

00:16:12.852 --> 00:16:16.633
That one's definitely the best for like the micronutrient database.

00:16:16.633 --> 00:16:18.913
If you wanna see all the different vitamins and minerals you get.

00:16:19.143 --> 00:16:20.773
Cronometer stresses me out.

00:16:20.893 --> 00:16:21.373
Yeah.

00:16:21.373 --> 00:16:22.962
A couple times I've tried tracking it.

00:16:22.962 --> 00:16:24.253
I just feel so overwhelmed.

00:16:24.253 --> 00:16:24.437
I don't.

00:16:24.768 --> 00:16:25.967
I'm a simple woman.

00:16:25.967 --> 00:16:34.307
It, it does have a lot of information and I definitely wouldn't recommend like trying to make sure you're a like a hundred percenting every micronutrient or anything.

00:16:34.488 --> 00:16:35.327
It's a little overwhelming.

00:16:35.327 --> 00:16:36.888
But if you have a couple you're concerned about it.

00:16:36.888 --> 00:16:39.018
It just is the best one to break those down for me.

00:16:39.052 --> 00:16:39.373
Yeah, I'm sure.

00:16:39.618 --> 00:16:44.493
Yeah, and I've found inconsistencies and like the micros in MyFitnessPal, so that makes sense.

00:16:44.552 --> 00:16:48.883
Yeah but MyFitnessPal is the other app and the one we actually tend to use the most.

00:16:49.153 --> 00:16:49.873
I make him use it.

00:16:50.998 --> 00:16:51.298
Yeah.

00:16:52.077 --> 00:16:55.298
And I'll, I'll explain why in a second, but it does have a free option.

00:16:55.327 --> 00:16:57.038
You have to look at ads, which is fine.

00:16:57.278 --> 00:17:04.347
Some of the advanced features for like setting custom goals from micro macronutrients do require you to, to buy the paid version.

00:17:04.798 --> 00:17:09.548
Um, but you know, if you're just wanting to use it to track calories and stuff, you definitely don't need the paid version right off the bat.

00:17:09.548 --> 00:17:09.583
Yeah.

00:17:09.897 --> 00:17:15.038
So it also lets you share your food diary or food journal with other people.

00:17:15.038 --> 00:17:15.127
Yeah.

00:17:15.127 --> 00:17:18.363
If your friends with your friends, or if you have like a personal trainer or something mm-hmm.

00:17:18.442 --> 00:17:20.557
And they want to see it, that's a really common one to use for that.

00:17:20.557 --> 00:17:27.458
It's also the one that happens to integrate the best into other apps like you or your personal trainer might be using to track your nutrition along the way.

00:17:27.458 --> 00:17:28.238
It's really solid.

00:17:28.708 --> 00:17:38.867
One of the best things about it is that you can put in your own recipes, but not only can you add your recipes for yourself, you can also add like recipes as food to the public database.

00:17:38.897 --> 00:17:39.288
Right.

00:17:39.587 --> 00:17:39.827
Yeah.

00:17:39.827 --> 00:17:48.377
So I went through and added every recipe on the site as like a global food, and I put in, I, so basically you have to create the recipe.

00:17:49.077 --> 00:17:54.238
Under your own recipes, and then it gives you all the information on like calories and all the macros and all the micros.

00:17:54.837 --> 00:17:58.857
Then you have to go and add it in as a food, and then it shows up as your food.

00:17:59.008 --> 00:18:02.817
And then I added in all like the calories, all the macros, micros, whatever.

00:18:03.028 --> 00:18:05.157
And then it says like, share with others.

00:18:05.397 --> 00:18:10.712
And so then when you click that, then it's on the global database and then anyone can add it to their journal, which is kind of nice.

00:18:10.803 --> 00:18:11.042
Yeah.

00:18:11.073 --> 00:18:17.252
So the end result of that is if somebody goes to make your like, you know, chocolate chip TVP muffins or something, they just go to their MyFitnessPal.

00:18:17.702 --> 00:18:17.913
Yeah.

00:18:18.002 --> 00:18:22.883
And they type in, you know, PDV chocolate chip TVP muffins and they can just put in one serving right there.

00:18:22.883 --> 00:18:28.042
And they don't have to add anything if they're using your recipes, because that stuff's already in the global MyFitnessPal database.

00:18:28.073 --> 00:18:28.373
Yeah.

00:18:28.673 --> 00:18:31.222
And it labeled all of them as like PDV, whatever.

00:18:31.222 --> 00:18:31.282
Yeah.

00:18:31.282 --> 00:18:32.938
So they're easier to find when you're searching.

00:18:33.458 --> 00:18:33.667
Yeah.

00:18:33.728 --> 00:18:38.008
But I don't know, it took me like many, many, many, many hours, but I think it's pretty cool.

00:18:38.067 --> 00:18:38.637
Yeah, it's really cool.

00:18:38.637 --> 00:18:40.488
I haven't actually seen anybody else do that really.

00:18:40.518 --> 00:18:40.817
Yeah.

00:18:40.817 --> 00:18:42.948
There's another one called Macro Factor.

00:18:42.998 --> 00:18:44.557
Right off the bat, no free option.

00:18:44.587 --> 00:18:45.307
It's a subscription.

00:18:45.397 --> 00:18:45.458
Yeah.

00:18:45.728 --> 00:18:55.657
But the advantage of macro factor is that it will calculate your actual calorie expenditure over time based on the weight entries that you put in.

00:18:55.657 --> 00:19:12.067
When you get on a scale and put in your weight, you put that in the macro factor, and then you put in all the food you ate every day, just like any other food tracking app, and it'll automatically accurately calculate how many calories you actually burn every day and how many calories you specifically need to eat every day to hit like a goal.

00:19:12.067 --> 00:19:17.948
So you put in like, I want to lose, you know, two pounds a week or whatever into macro factor.

00:19:18.248 --> 00:19:22.327
And then you weigh in on the scale every day and you tell it your weight and you tell it what you ate every day.

00:19:22.417 --> 00:19:25.387
And then it'll say over time, it'll do a weekly check-in once a week.

00:19:25.448 --> 00:19:29.343
Over time it'll say, okay, based on what you ate and based on how your weight is moving.

00:19:29.863 --> 00:19:32.472
You need to adjust your calorie goal every day by this amount.

00:19:32.532 --> 00:19:34.393
So it does all that for you automatically.

00:19:34.393 --> 00:19:39.972
And it's really good because a lot of people will use the total daily energy expenditure calculators online.

00:19:40.032 --> 00:19:40.123
Mm-hmm.

00:19:40.663 --> 00:19:46.452
And they're great and they give you a good starting estimate, but they're not like obviously gonna be the right number for everybody.

00:19:46.542 --> 00:19:46.633
Right.

00:19:46.692 --> 00:19:48.462
And people don't go back and like adjust it.

00:19:48.462 --> 00:19:54.163
So it causes people to think they're in a deficit because they're using the number that the calculator gave, gave them.

00:19:54.163 --> 00:19:54.173
Yeah.

00:19:54.563 --> 00:19:56.423
But it's not really a deficit for them.

00:19:56.423 --> 00:19:59.782
So using an app like Macro Factor could just like eliminate that guesswork.

00:19:59.843 --> 00:20:00.143
Right?

00:20:00.143 --> 00:20:05.692
I mean, there's all kinds of factors where you would think that number would be right, but like you're either over or under it.

00:20:05.843 --> 00:20:06.143
Right.

00:20:06.202 --> 00:20:06.563
For sure.

00:20:06.563 --> 00:20:06.863
Yeah.

00:20:06.863 --> 00:20:10.222
But it's also a, it's a lot of data that gets presented to you too.

00:20:10.222 --> 00:20:11.423
So it can be a little, it could be overwhelming.

00:20:11.428 --> 00:20:11.597
Overwhelming.

00:20:12.442 --> 00:20:14.722
It kind of accounts for like exercise too.

00:20:14.813 --> 00:20:18.383
You don't really have to worry about like how much exercise you do and how many calories that would be.

00:20:18.532 --> 00:20:18.833
Yeah.

00:20:19.313 --> 00:20:20.423
And adjust it yourself.

00:20:20.482 --> 00:20:20.722
Yeah.

00:20:20.782 --> 00:20:22.942
You don't enter in your exercise, but it just knows like.

00:20:22.942 --> 00:20:23.242
Right.

00:20:23.242 --> 00:20:24.923
How much you're losing, how much weight you're losing.

00:20:25.163 --> 00:20:28.698
Which makes sense, 'cause like a lot of those TDEE calculators are like.

00:20:28.748 --> 00:20:29.587
Are you sedentary?

00:20:29.587 --> 00:20:29.647
Yeah.

00:20:29.647 --> 00:20:30.698
Are you moderately?

00:20:30.698 --> 00:20:31.238
Whatever.

00:20:31.238 --> 00:20:33.907
Are you like a super athlete?

00:20:34.178 --> 00:20:34.538
Right.

00:20:35.077 --> 00:20:35.377
Yeah.

00:20:35.528 --> 00:20:40.807
So I, I like it a lot, but the shortcoming there is with us using all of your recipes really.

00:20:40.958 --> 00:20:41.107
Yeah.

00:20:41.107 --> 00:20:45.367
And like even when you make something, you're like, Hey, I put it in MyFitnessPal, you can copy it outta my journal.

00:20:45.577 --> 00:20:47.498
Like we can't really do any of that with Macro factor.

00:20:47.498 --> 00:20:47.557
Yeah.

00:20:47.557 --> 00:20:49.337
So it just makes sense for us to use MyFitnessPal.

00:20:49.718 --> 00:20:55.238
I've looked at both of the other apps and there's really no way to add it to a global food database, especially with Cronometer, because I think.

00:20:55.663 --> 00:20:58.093
I think Cronometer enters all their stuff themselves.

00:20:58.093 --> 00:20:58.153
Yeah.

00:20:58.153 --> 00:20:59.232
It's like verified on their end.

00:20:59.232 --> 00:20:59.413
Yeah.

00:20:59.413 --> 00:21:01.932
There isn't like user entered data.

00:21:01.932 --> 00:21:02.262
So.

00:21:02.502 --> 00:21:02.742
Yeah.

00:21:03.403 --> 00:21:05.742
So anyway, there are definitely some options out there and there are others.

00:21:06.073 --> 00:21:08.083
I think Lose It is another popular one.

00:21:08.262 --> 00:21:15.373
Yeah, I tried it very briefly once upon a time, but like the, the three I mentioned here, really just MyFitnessPal, MacroFactor are the ones I've, I've stuck to the most over the years.

00:21:15.432 --> 00:21:22.452
I used Cronometer for a couple months when I first went vegan just to make sure I was on the, in the right general, you know, vicinity of good nutrition.

00:21:22.603 --> 00:21:24.403
But, uh, I didn't really need to use it after that.

00:21:24.633 --> 00:21:26.133
Oh, I think the Lose It one is kind of cool.

00:21:26.133 --> 00:21:28.833
Isn't that the one that's like, you lost the weight of a cantaloupe?

00:21:28.833 --> 00:21:29.337
Yeah, I think so.

00:21:29.492 --> 00:21:30.002
I like that.

00:21:30.002 --> 00:21:30.512
That's fun.

00:21:30.692 --> 00:21:31.742
Yeah, I know a lot of people like that one.

00:21:31.772 --> 00:21:32.823
You lost a guitar.

00:21:33.807 --> 00:21:34.097
Yeah.

00:21:35.553 --> 00:21:39.843
Just like random inanimate objects that you know weigh the same amount as you lost.

00:21:39.843 --> 00:21:40.292
It's fun.

00:21:40.573 --> 00:21:42.823
Some tips and tricks for tracking nutrition things.

00:21:42.853 --> 00:21:50.053
When you are tracking your calories, specifically, don't forget to track like drinks that have calories as well as like sauces and condiments.

00:21:50.413 --> 00:21:56.442
A lot of people forget that stuff, but if you're gonna be tracking calories, you should be tracking everything you put in your mouth that contains calories.

00:21:56.653 --> 00:21:58.182
Mayo will bite you in the ass.

00:21:58.663 --> 00:21:58.752
Mayo.

00:21:58.752 --> 00:22:01.377
Things like peanut butter, peanut butter, peanut butter, oil oil's a huge one.

00:22:01.383 --> 00:22:01.633
Oil's bad.

00:22:01.633 --> 00:22:01.722
Yeah.

00:22:02.008 --> 00:22:05.938
Like, you can't just go squirt oil on it and you have to actually know how much oil you use.

00:22:06.178 --> 00:22:06.448
So.

00:22:06.508 --> 00:22:09.208
That's why I use those little spray if I'm gonna use any oil.

00:22:09.212 --> 00:22:10.873
Because it says zero calories on the can so you can actually

00:22:10.873 --> 00:22:11.428
Yeah, exactly.

00:22:11.428 --> 00:22:12.478
You can do a hundred sprays.

00:22:12.478 --> 00:22:12.538
Yeah.

00:22:12.538 --> 00:22:13.377
You spray the whole can in there.

00:22:13.647 --> 00:22:14.188
Zero calories.

00:22:14.397 --> 00:22:15.387
That's not true, by the way.

00:22:15.512 --> 00:22:15.742
No, no.

00:22:15.742 --> 00:22:17.337
I do like two or three sprays.

00:22:17.337 --> 00:22:19.258
I don't even think it's like, not even probably a teaspoon.

00:22:19.317 --> 00:22:19.468
Yeah.

00:22:19.518 --> 00:22:21.827
Also for recipes that you make often.

00:22:21.827 --> 00:22:24.647
All the apps I mentioned do let you just add your own custom recipe.

00:22:24.647 --> 00:22:24.708
Yeah.

00:22:24.708 --> 00:22:25.788
It's kinda like we mentioned there.

00:22:26.147 --> 00:22:29.988
You'll basically just go put in each ingredient and then you'll save it as a recipe.

00:22:29.988 --> 00:22:33.728
So, I make a protein oatmeal a lot of mornings and I make it the same way every time.

00:22:33.998 --> 00:22:34.603
So I just have a custom.

00:22:34.603 --> 00:22:36.127
There's a reason that's not on our site.

00:22:37.807 --> 00:22:39.127
I like it anyway.

00:22:39.127 --> 00:22:45.468
I've got a custom recipe in there so I can just say like, okay, when I'm, when I ate this morning, I ate my proats, is what it's in there is.

00:22:45.877 --> 00:22:48.367
So it makes it a lot easier.

00:22:48.637 --> 00:22:52.897
And the more consistent, like the things you eat are like if you eat the same thing for breakfast every morning.

00:22:52.928 --> 00:22:53.018
Yeah.

00:22:53.018 --> 00:22:54.907
Like it makes the tracking way faster.

00:22:54.938 --> 00:22:55.657
'cause it's gonna be.

00:22:56.073 --> 00:22:57.423
In like your recent entries.

00:22:57.512 --> 00:22:57.633
Mm-hmm.

00:22:57.873 --> 00:23:00.962
So it's usually just like one or two taps and you'll know it's like the same thing every time.

00:23:01.262 --> 00:23:04.593
And sometimes I like making like a big batch of tofu scramble.

00:23:04.682 --> 00:23:04.772
Yeah.

00:23:04.803 --> 00:23:11.732
I weigh the final product and then like I will enter it in as like how many grams or whatever it is.

00:23:12.242 --> 00:23:12.303
Yeah.

00:23:12.303 --> 00:23:14.883
And then I just weigh out what a serving size is.

00:23:15.502 --> 00:23:16.553
And that's kind of nice.

00:23:16.613 --> 00:23:17.303
Yeah, that's nice.

00:23:17.303 --> 00:23:18.593
And it gets like an exact amount.

00:23:19.042 --> 00:23:20.603
Also, another tip actually.

00:23:20.603 --> 00:23:26.722
If you're gonna be the only person eating this thing you made, you can just like decide it's gonna be six servings.

00:23:26.782 --> 00:23:27.113
Right?

00:23:27.117 --> 00:23:27.188
Right.

00:23:27.292 --> 00:23:30.667
And then you can just, um, eat it all.

00:23:30.698 --> 00:23:30.938
Right.

00:23:30.938 --> 00:23:33.038
Like say you, you have six servings of this recipe.

00:23:33.038 --> 00:23:34.147
You're the only one eating it.

00:23:34.357 --> 00:23:41.107
So it doesn't really matter if you ate like one serving or it was like one and a half servings, or maybe it was like two and a half servings.

00:23:41.288 --> 00:23:45.337
As long as for the week you represented that you ate all six servings.

00:23:45.337 --> 00:23:45.728
That's true.

00:23:45.758 --> 00:23:49.897
It doesn't really matter how much you ate every time, 'cause like day to day is not really important.

00:23:49.897 --> 00:23:51.968
It's just the overtime, the calories measure you're out.

00:23:52.417 --> 00:23:54.127
So a lot of people will get really hung up and like.

00:23:54.482 --> 00:24:00.962
Well, I don't know how to make a serving size of this recipe I had, but if you're the only one that's gonna be eating it, you're gonna eat the entire thing anyway.

00:24:00.992 --> 00:24:01.232
Right.

00:24:01.232 --> 00:24:01.893
So yeah.

00:24:01.893 --> 00:24:03.752
It's harder when you're sharing food with someone else.

00:24:03.752 --> 00:24:04.323
Yeah, for sure.

00:24:04.502 --> 00:24:05.883
Or cooking for your family or something though.

00:24:06.093 --> 00:24:06.393
Yeah.

00:24:06.752 --> 00:24:08.883
And tracking can be kind of a pain at first.

00:24:08.883 --> 00:24:12.752
If nothing's gonna be in your recent entries, you're gonna have to like manually search for everything.

00:24:13.053 --> 00:24:15.393
You might even find some foods that aren't in the database yet.

00:24:15.397 --> 00:24:15.468
Mm-hmm.

00:24:15.663 --> 00:24:22.053
But after like a week or two, you get used to it and you start having things that are like repeat entries and it gets super fast.

00:24:22.107 --> 00:24:31.647
Right, like so like with a lot of meals, now when I go to track something that's not like a brand new thing, but when I go to track most things, it's like five or six seconds and I've got my whole meal in there.

00:24:31.748 --> 00:24:35.528
Another good point though is if you are going through the effort of tracking, you should probably be weighing,

00:24:35.887 --> 00:24:37.147
Yeah, I, I agree.

00:24:37.153 --> 00:24:39.307
It's probably like the best tool you can get for the kitchen really.

00:24:39.397 --> 00:24:39.667
Yeah.

00:24:39.667 --> 00:24:40.238
Is a scale.

00:24:40.327 --> 00:24:40.657
I agree.

00:24:40.657 --> 00:24:41.678
You get a kitchen scale.

00:24:41.778 --> 00:24:43.397
You can put everything on there, right?

00:24:43.397 --> 00:24:44.958
Like put it in a bowl, dump it in, whatever.

00:24:45.008 --> 00:24:46.327
But like peanut butter specifically?

00:24:46.327 --> 00:24:46.387
Yeah.

00:24:46.417 --> 00:24:48.877
Like it says two tablespoons, but I don't know about that.

00:24:48.907 --> 00:24:49.268
Yeah.

00:24:49.268 --> 00:24:52.357
Anything that's like tablespoons or cups I don't trust really.

00:24:52.357 --> 00:24:52.417
Yeah.

00:24:52.508 --> 00:24:54.518
So it's just way easier to weigh those things out.

00:24:54.577 --> 00:24:55.028
I agree.

00:24:55.208 --> 00:24:55.778
Oh my God.

00:24:55.807 --> 00:24:59.978
Vital wheat gluten, it'll say like a quarter of a cup weighs this much.

00:25:00.198 --> 00:25:01.008
No, it doesn't.

00:25:01.038 --> 00:25:01.337
Yeah.

00:25:01.907 --> 00:25:02.538
No it doesn't.

00:25:02.538 --> 00:25:05.567
When you weigh it, it's like 30% more than you think it is.

00:25:05.567 --> 00:25:08.087
So I think it is pretty important to weigh a lot of things.

00:25:08.087 --> 00:25:09.407
Protein powder's real bad about that too.

00:25:09.468 --> 00:25:14.057
I actually had like a short video, I don't know, a year or two ago where it was like the scoops weren't even close.

00:25:14.057 --> 00:25:19.492
It was like you were getting double the amount in the scoop that the labels said the scoop should have.

00:25:19.613 --> 00:25:19.853
Right.

00:25:19.853 --> 00:25:21.647
Because there it's such a dense powder.

00:25:21.647 --> 00:25:21.738
Yeah.

00:25:21.738 --> 00:25:25.607
And it like compresses over time and gets even more dense.

00:25:25.637 --> 00:25:25.847
Yeah.

00:25:25.907 --> 00:25:26.597
And settles.

00:25:26.623 --> 00:25:27.042
So, yeah.

00:25:27.107 --> 00:25:30.317
So now I just throw my shaker cup on the scale and like dump it until it's the right.

00:25:30.317 --> 00:25:30.978
It's just better.

00:25:31.067 --> 00:25:31.127
Yeah.

00:25:31.127 --> 00:25:32.028
Definitely a good tip.

00:25:32.077 --> 00:25:41.657
And even if you don't plan on tracking all of your food forever , I would just recommend doing it for like a week or two when you first start, so you understand in general what you're eating, right?

00:25:41.657 --> 00:25:47.347
Because it's really hard to make those connections while you're eating the food if you're not tracking it, you're like, oh, I probably didn't have this much or that much.

00:25:47.347 --> 00:25:47.407
Yeah.

00:25:47.407 --> 00:25:53.962
But like the first time I tracked food was just insanely eye-opening, right?

00:25:53.962 --> 00:25:56.482
It is like, oh, I'm eating for a family of four.

00:25:56.603 --> 00:25:59.272
I don't, I don't understand how food works.

00:25:59.337 --> 00:26:00.292
I, I know nothing.

00:26:01.073 --> 00:26:02.032
You know what the sad is?

00:26:02.542 --> 00:26:03.923
Vegan shredded cheese.

00:26:04.343 --> 00:26:04.823
Oh, yeah.

00:26:04.883 --> 00:26:07.403
Like when you see like what a serving size is, it'll.

00:26:07.988 --> 00:26:08.617
It'll gut you.

00:26:08.813 --> 00:26:09.093
There.

00:26:09.127 --> 00:26:09.907
There are a lot of things.

00:26:09.907 --> 00:26:10.958
Peanut butter's kinda like that too.

00:26:11.107 --> 00:26:11.198
Oh yeah.

00:26:11.198 --> 00:26:12.877
It's like, wow, who thought this was a.

00:26:13.928 --> 00:26:15.518
Who's the, who's the serving side for ants?

00:26:15.518 --> 00:26:17.678
Like, it's just not, it doesn't seem like much, I don't know.

00:26:17.738 --> 00:26:17.917
Yeah.

00:26:17.917 --> 00:26:20.407
So it can be really eye opening to just track the first time.

00:26:20.417 --> 00:26:25.607
And then also the last thing for tracking food, like your macros are mostly personal preference.

00:26:25.637 --> 00:26:27.567
If you're interested in muscle growth.

00:26:27.567 --> 00:26:29.008
You'll probably have a protein goal.

00:26:29.008 --> 00:26:31.738
But even that is like a pretty big range typically.

00:26:31.738 --> 00:26:33.538
So it can be a lot of preference in there.

00:26:33.538 --> 00:26:37.107
But then between fats and carbs, that's really a personal preference thing.

00:26:37.107 --> 00:26:43.557
Yeah, you can be much higher fat, much higher carb, carbs will tend to keep you a little more energized long term.

00:26:43.557 --> 00:26:46.317
So I try to like, I basically have like a top limit of fat.

00:26:46.323 --> 00:26:54.147
I, I try to get like 60 grams of fat a day, and then my protein, I'm at like 190 a day and then whatever I have left for my calorie target, I just fill it up with carbs.

00:26:54.178 --> 00:26:54.327
Yeah.

00:26:54.357 --> 00:26:55.768
But there are a lot of ways to do that.

00:26:55.857 --> 00:26:58.407
So, um, it's, there's a lot of personal preference in there.

00:26:58.407 --> 00:27:02.728
Don't feel like, you know, if you're like 10 grams off one way or the other, you're doing something wrong.

00:27:02.817 --> 00:27:03.057
Yeah.

00:27:03.057 --> 00:27:04.827
All right, so that's all for food and nutrition.

00:27:04.827 --> 00:27:08.097
Next, we wanted to talk about tracking, like body composition and weight.

00:27:08.577 --> 00:27:10.557
Uh, I don't wanna start with the scale.

00:27:10.557 --> 00:27:14.397
We'll talk about the scale, but first, let's talk about some things that aren't weighing yourself on a scale.

00:27:14.877 --> 00:27:23.907
So, one that's, actually pretty good, but also the one people like to do the least, I think especially if they're doing like a weight loss journey, is progress pictures.

00:27:24.327 --> 00:27:29.607
Um, I think it's good to take progress pictures, you know, keep 'em just for yourself to look at over time.

00:27:29.607 --> 00:27:34.978
Because I feel like once you get down to your goal, you're gonna want the pictures of where you started.

00:27:34.978 --> 00:27:35.548
Maybe.

00:27:35.607 --> 00:27:36.448
Maybe, I don't know.

00:27:37.738 --> 00:27:39.238
It depends if you're a picture person.

00:27:39.238 --> 00:27:40.738
Some people just hate taking pictures.

00:27:40.742 --> 00:27:40.992
That's true.

00:27:41.623 --> 00:27:41.952
Yeah.

00:27:42.643 --> 00:27:45.303
But yeah, I like to be able to see like where I started.

00:27:45.393 --> 00:27:45.798
Yeah, that's fair.

00:27:46.143 --> 00:27:46.323
But.

00:27:46.923 --> 00:27:47.942
Not for everyone.

00:27:47.942 --> 00:27:48.303
Right.

00:27:48.393 --> 00:27:49.863
And you don't even have to do 'em on a regular basis.

00:27:49.863 --> 00:27:51.028
Maybe just like once monthly or something.

00:27:51.063 --> 00:27:51.663
Once every month.

00:27:51.663 --> 00:27:53.573
Once every six months, something like that.

00:27:53.573 --> 00:27:57.762
You know, just so you have some idea, you can look back and be like, wow, I made a lot of progress.

00:27:57.762 --> 00:28:03.462
Something else, another really good one, I think even better than the scale a lot of the time is the measuring tape.

00:28:03.492 --> 00:28:10.813
So you can take basically body measurements of like your biceps, abdomen, thighs, legs, things like that.

00:28:11.182 --> 00:28:13.442
You can do that every week is usually like the the.

00:28:13.458 --> 00:28:14.448
Chest is so weird.

00:28:15.298 --> 00:28:16.617
For a girl?.

00:28:16.617 --> 00:28:16.718
Yeah.

00:28:16.718 --> 00:28:16.817
Yeah.

00:28:16.917 --> 00:28:19.048
I never know where, where do you want me to measure?

00:28:19.107 --> 00:28:19.258
Yeah.

00:28:19.258 --> 00:28:20.728
It's, it's the, the nipple line.

00:28:21.178 --> 00:28:21.867
Okay.

00:28:22.798 --> 00:28:23.667
With or without a bra.

00:28:24.087 --> 00:28:26.458
I mean, like, these things vary vastly.

00:28:26.548 --> 00:28:26.758
Yeah.

00:28:26.998 --> 00:28:27.357
Sorry.

00:28:27.417 --> 00:28:27.958
Continue.

00:28:30.357 --> 00:28:30.837
No, yeah.

00:28:31.018 --> 00:28:32.488
Well, the, that brings up an important point though.

00:28:33.077 --> 00:28:34.817
Just make sure you measure the same spot every time.

00:28:34.817 --> 00:28:35.807
That's the most important thing.

00:28:36.228 --> 00:28:38.147
You should get a tattoo where you're gonna measure.

00:28:38.242 --> 00:28:38.532
Yeah.

00:28:38.673 --> 00:28:39.813
That's not a terrible idea.

00:28:42.048 --> 00:28:42.768
A very small one.

00:28:42.768 --> 00:28:43.008
Yeah.

00:28:43.008 --> 00:28:43.107
Yeah.

00:28:43.107 --> 00:28:44.117
A five dollar tattoo.

00:28:44.958 --> 00:28:46.022
There's no such thing as a five tattoo.

00:28:46.907 --> 00:28:48.018
I gotta get him inked up.

00:28:48.018 --> 00:28:49.698
He doesn't know how much tattoos cost.

00:28:52.288 --> 00:28:57.627
So if you're using a measuring tape over time, you can just like write this down on pencil and paper, like we were talking about.

00:28:57.657 --> 00:29:05.357
Uh, some of the fitness tracking apps, like Strong or Hevy, actually both let you put in body measurements or you could do something where you get a digital measuring tape.

00:29:05.357 --> 00:29:05.807
They're like.

00:29:06.413 --> 00:29:11.563
$10. And then the app has like all the body measures, so it'll track it over time too and chart it out and stuff for you.

00:29:11.563 --> 00:29:12.492
So that's pretty good.

00:29:12.492 --> 00:29:18.292
But yeah, I mean, like that will help you see progress even if the scale weight isn't changing.

00:29:18.292 --> 00:29:28.643
Like there can definitely be scenarios where maybe like your calories you're eating keep you at about the same body weight, but you're gaining a little bit of muscle, you're losing a little bit of fat, and your body composition is actually changing quite a bit.

00:29:28.643 --> 00:29:39.532
And the only way you're really gonna be able to tell that is maybe with progress pictures, but most likely with the the measuring tape because your measurements will still come down if you're losing fat and gaining a little bit of muscle at the same body weight.

00:29:39.532 --> 00:29:42.442
Don't they have this like suit thing that measures everything?

00:29:42.623 --> 00:29:42.803
Yeah.

00:29:42.803 --> 00:29:43.972
The, the, uh, zoot suit.

00:29:44.903 --> 00:29:46.012
I don't know that, or I don't remember what it's called.

00:29:46.012 --> 00:29:46.673
Something like that.

00:29:46.673 --> 00:29:46.853
Yeah.

00:29:46.853 --> 00:29:48.653
You, you put on this big suit.

00:29:48.653 --> 00:29:50.633
It looks like a motion capture thing from a movie.

00:29:50.663 --> 00:29:50.962
Yeah.

00:29:51.143 --> 00:29:58.462
And uh, yeah, you just like stand in front of your phone camera and it takes a bunch of measurements from the picture and then you just put that on once a week I guess.

00:29:58.498 --> 00:29:58.907
It's crazy.

00:29:59.008 --> 00:29:59.827
It really cool.

00:29:59.827 --> 00:30:00.653
I've heard, I've heard it's pretty good.

00:30:00.653 --> 00:30:01.373
I've never used it.

00:30:01.403 --> 00:30:01.702
Yeah.

00:30:01.792 --> 00:30:02.903
But I don't know how exactly how.

00:30:03.772 --> 00:30:04.613
We should get it and we should report back.

00:30:04.702 --> 00:30:06.952
A lot of these things, even if it's not like super accurate.

00:30:06.952 --> 00:30:09.173
It's probably still gonna show you over time some differences.

00:30:09.173 --> 00:30:09.262
Yeah.

00:30:09.262 --> 00:30:09.442
Trend.

00:30:09.508 --> 00:30:10.258
Which would be good.

00:30:10.468 --> 00:30:10.647
Yeah.

00:30:10.647 --> 00:30:11.667
So yeah, check that out.

00:30:11.758 --> 00:30:15.627
Or just buy pants and a bunch of different sizes and see which one you end up in that week.

00:30:15.928 --> 00:30:16.407
There you go.

00:30:16.468 --> 00:30:16.647
Yeah.

00:30:16.827 --> 00:30:23.448
Oh, actually, that brings up when I first started losing weight a long time ago, you know, I got to a point where I had to start putting new holes in my belt.

00:30:23.478 --> 00:30:24.343
Yeah, that's a good track.

00:30:24.343 --> 00:30:30.137
So I use that as a tracker, like, and even if you're not putting new holes in, you can say like, oh, I'm in this hole, and then I'm in that hole.

00:30:30.137 --> 00:30:30.528
So you can.

00:30:31.877 --> 00:30:32.742
That's what he said.

00:30:33.819 --> 00:30:36.849
So yeah, you can use little things like that that aren't a scale to track progress.

00:30:36.849 --> 00:30:43.359
Another one is your actual performance progress in whatever exercise or sport or whatever it is that you take part in.

00:30:43.359 --> 00:30:47.259
The really obvious one is if you're doing lifting and you're getting stronger mm-hmm.

00:30:47.559 --> 00:30:52.630
Even if your body weight isn't necessarily changing, you're almost definitely putting on additional muscle mass.

00:30:52.630 --> 00:30:57.700
I mean, there's definitely the ways to get stronger without putting on a lot of additional muscle mass, but it's gonna be growing a little bit.

00:30:57.789 --> 00:30:59.170
Or like if you're running further.

00:30:59.170 --> 00:30:59.619
Yeah, faster.

00:30:59.710 --> 00:31:01.119
Or biking further.

00:31:01.765 --> 00:31:02.125
Yeah.

00:31:02.365 --> 00:31:03.954
I dunno how they track those things.

00:31:04.075 --> 00:31:04.674
I'm sure, yeah.

00:31:04.674 --> 00:31:05.194
They have ways.

00:31:05.569 --> 00:31:05.809
Right.

00:31:06.984 --> 00:31:09.414
But yeah, if you're, I mean, your performance is improving over time.

00:31:09.444 --> 00:31:09.775
Yeah.

00:31:09.865 --> 00:31:14.244
Your body composition is almost definitely changing for the better, at least to a, a small degree.

00:31:14.335 --> 00:31:19.345
Or even if that's not something you're worried about and you just wanna be like more physically healthy and fit, you know?

00:31:19.525 --> 00:31:19.825
Sure.

00:31:19.924 --> 00:31:24.375
If the important thing to you is just I ride my bike longer no matter what.

00:31:24.375 --> 00:31:24.464
Yeah.

00:31:24.464 --> 00:31:27.045
My body looks like that's a perfectly reasonable goal too.

00:31:27.045 --> 00:31:27.105
Yeah.

00:31:27.164 --> 00:31:28.275
So by the way, to track it.

00:31:28.275 --> 00:31:33.265
The other one that you'll see a lot about, but it's actually super hard to measure, is like body fat percentage.

00:31:33.545 --> 00:31:34.595
There are a couple different ways to do it.

00:31:34.595 --> 00:31:42.515
There's like the body fat calipers, there's like an InBody scanner, which is kinda like a really fancy scale you might see some doctor's offices or like spas or something.

00:31:42.575 --> 00:31:51.025
And then there's a DEXA scan, which is actually pretty accurate for most people, but it's a whole medical thing and it's kind of expensive and kind of hard to find.

00:31:51.464 --> 00:31:54.575
So body fat percentage in general, really hard to measure for most people.

00:31:54.575 --> 00:31:57.244
The calipers are like not accurate at all for the most part.

00:31:57.305 --> 00:31:57.454
Yeah.

00:31:57.785 --> 00:32:04.714
But it's another one where like if you did it six months apart and you saw a pretty big difference in the numbers, your body composition's probably changing.

00:32:04.714 --> 00:32:07.625
It's like enough that you can see it's less, but.

00:32:07.625 --> 00:32:11.825
You know, there are a lot of people where it's like they, they come online, they're like, look, I'm 4% body fat.

00:32:11.825 --> 00:32:13.505
And it's like, no, you're not.

00:32:13.954 --> 00:32:14.525
I'm sorry.

00:32:14.734 --> 00:32:17.525
Like you, you look fine, you look great, but you're not 4%.

00:32:17.525 --> 00:32:18.815
Like the number's not right.

00:32:18.904 --> 00:32:19.144
Yeah.

00:32:19.355 --> 00:32:21.994
But you'll be able to see over time, like your body fat.

00:32:21.994 --> 00:32:23.525
But you are 70% water.

00:32:23.799 --> 00:32:24.089
Yeah.

00:32:24.089 --> 00:32:25.140
I just think that's a fun fact.

00:32:25.140 --> 00:32:25.470
I dunno.

00:32:25.740 --> 00:32:26.430
It is a fun fact.

00:32:26.880 --> 00:32:27.809
Just like the earth.

00:32:27.859 --> 00:32:28.519
So now.

00:32:28.565 --> 00:32:29.884
To talk about scales.

00:32:29.994 --> 00:32:33.984
A lot of people have a special relationship with a scale for whatever reason.

00:32:33.984 --> 00:32:35.305
A lot of people don't like weighing themselves.

00:32:35.460 --> 00:32:39.954
It can be triggering for a lot of us women that grew up in the early two thousands with, uh.

00:32:39.954 --> 00:32:40.285
Yeah.

00:32:40.285 --> 00:32:41.964
Eating disorders and whatnot, you know?

00:32:41.994 --> 00:32:42.355
Yeah.

00:32:42.865 --> 00:32:45.115
So, yeah, there are a couple ways you can approach it.

00:32:45.125 --> 00:32:49.414
I try to weigh in every day and I just look at my averages over time.

00:32:49.424 --> 00:32:56.394
But I'm aware that there are daily fluctuations and for me it can fluctuate four to five pounds on a given day depending on what I ate and things like that.

00:32:56.785 --> 00:33:04.250
If you get to the point where you're like, I need to poop twice and pee three times before I can drink water so that I can weigh myself.

00:33:04.250 --> 00:33:05.329
You might have gone too far.

00:33:05.450 --> 00:33:09.619
Yeah, I might just like ignore the, ignore the scale for a little while if you're in that situation.

00:33:09.619 --> 00:33:14.450
But no matter how you choose to do, I would definitely like almost completely ignore day-to-day fluctuations.

00:33:14.839 --> 00:33:22.190
And you can either, like at the end of the week, you can add up the seven days, divide by seven to get like an average for the week and just look at that once a week.

00:33:22.460 --> 00:33:24.799
Or you can use an app that'll automatically do that for you.

00:33:24.849 --> 00:33:33.079
As far as like a smart scale goes, in most cases, I probably wouldn't spend the extra money on a lot of smart features on a scale ' cause they're not super accurate.

00:33:33.259 --> 00:33:39.109
It can be nice to have it automatically synced to your phone in case you just, you know, forget to put in your weight for the day.

00:33:39.140 --> 00:33:40.329
But it does a lot of stuff.

00:33:40.509 --> 00:33:51.319
It's like your bone mass percentage, your body fat percentage, your heart rate, your water percentage, like, uh, the scale you're standing on at home is not really able to measure a lot of that stuff.

00:33:51.325 --> 00:33:51.434
Yeah.

00:33:51.634 --> 00:33:51.714
Accurately.

00:33:52.032 --> 00:33:57.073
But again, it can be another thing where if you like look at the numbers over six months, you might see some trends that are interesting.

00:33:57.073 --> 00:34:01.032
So, but as far as like seeking out those features for accurate numbers, I just wouldn't do it.

00:34:01.093 --> 00:34:02.053
Save your money.

00:34:02.202 --> 00:34:02.502
Yeah.

00:34:02.502 --> 00:34:07.333
And then with any tracking that you're doing, uh, I would like, try not to get too obsessive about it.

00:34:07.692 --> 00:34:11.023
You know, we're using this as motivation and not punishment.

00:34:11.023 --> 00:34:17.157
So we don't wanna be in a situation where we look at what we were tracking and we like, feel really bad about mm-hmm.

00:34:17.262 --> 00:34:21.853
You know, what we, what we did or didn't do, uh, or like.

00:34:21.913 --> 00:34:23.652
Just feel bad about how we handle things.

00:34:23.652 --> 00:34:24.523
That's not really what it's for.

00:34:24.523 --> 00:34:29.682
You want to be able to just look back and say like, oh, okay, I maybe need to adjust this, but, you know, don't beat yourself up about it.

00:34:29.682 --> 00:34:37.753
And if you're in a position where tracking is causing you to have like really negative thoughts or feelings, I just maybe wouldn't track that thing for a while.

00:34:37.802 --> 00:34:41.132
Another app not directly related to fitness or tracking or whatever.

00:34:41.132 --> 00:34:44.072
That is still helpful for a fitness journey is Happy cow.

00:34:44.072 --> 00:34:54.802
Yeah, because if you're gonna be traveling and you don't have access to your own kitchen and you're gonna know you're gonna be eating out, Happy Cow's a good app to go figure out where your vegan options are, and then be able to look at menus and stuff beforehand.

00:34:54.807 --> 00:34:55.702
What, what does Happy cow do?

00:34:55.702 --> 00:35:01.612
Oh, Happy Cow is like the Googling of vegan food restaurants.

00:35:01.913 --> 00:35:01.943
Okay.

00:35:02.032 --> 00:35:05.963
And everyone has their reviews on there and you know, pictures of the food.

00:35:06.652 --> 00:35:12.143
Oh, you can, and it's so much better than just typing in vegan options in whatever city you're in.

00:35:12.413 --> 00:35:12.773
Yeah.

00:35:12.773 --> 00:35:13.193
Because like.

00:35:13.193 --> 00:35:15.882
They got ratings and like they have ratings, comments from actual vegans.

00:35:15.882 --> 00:35:16.402
Things like that.

00:35:16.402 --> 00:35:16.413
Right.

00:35:16.413 --> 00:35:19.878
Actual vegans are inputting vegans or I think vegetarians too.

00:35:19.938 --> 00:35:20.027
Yeah.

00:35:20.043 --> 00:35:20.242
Yeah.

00:35:20.327 --> 00:35:22.367
Are inputting the restaurants into the app.

00:35:22.458 --> 00:35:22.577
Yeah.

00:35:22.608 --> 00:35:26.177
And then leaving ratings and pictures of food, uploading menus.

00:35:26.268 --> 00:35:26.418
Yeah.

00:35:26.927 --> 00:35:27.438
It's a great app.

00:35:27.438 --> 00:35:28.068
It's my favorite app.

00:35:28.123 --> 00:35:28.753
Of all time.

00:35:28.842 --> 00:35:30.342
And it's not just all vegan places.

00:35:30.342 --> 00:35:35.112
Like it'll even show you places around you that have a couple vegan things on the menu that other people around you have tried before.

00:35:35.112 --> 00:35:35.353
Yeah.

00:35:35.353 --> 00:35:36.012
Or vegetarian.

00:35:36.092 --> 00:35:39.693
And honestly, stop uploading stupid shit to Happy Cow.

00:35:40.952 --> 00:35:42.273
I'm so serious.

00:35:42.393 --> 00:35:46.503
If you're one of these people that's uploading to Happy Cow because they have pop or something.

00:35:46.503 --> 00:35:46.563
Yeah.

00:35:47.282 --> 00:35:47.733
Fuck you.

00:35:48.032 --> 00:35:48.333
Yeah.

00:35:48.538 --> 00:35:49.443
I get all excited.

00:35:49.443 --> 00:35:52.833
I'll see this restaurant and then I'll go look at their menu and I'm like, they have bread.

00:35:53.043 --> 00:35:53.313
Yeah.

00:35:53.402 --> 00:35:54.003
Bread's vegan.

00:35:54.722 --> 00:35:56.012
I'm not gonna go there for their bread.

00:35:56.068 --> 00:35:56.248
Yeah.

00:35:56.248 --> 00:35:59.547
So to kind of, uh, wrap up the tracking section, just start simple.

00:35:59.547 --> 00:36:03.427
I would just try to track maybe one thing at a time at the beginning and maybe even for a little while.

00:36:03.807 --> 00:36:11.277
Just the thing that's most important to you that you're most focused on, so you don't get overwhelmed and then, you know, if you're feeling really comfortable with it, after a certain point, you just add more things.

00:36:11.277 --> 00:36:11.487
Yeah.

00:36:11.728 --> 00:36:13.467
Until you have a 60 row Excel spreadsheet.

00:36:14.052 --> 00:36:22.168
So yeah, and if the, if the method you're using like a 60 row Excel spreadsheet feels overly complicated or takes up a lot of time, there are probably some better options that'll fit your needs.

00:36:22.168 --> 00:36:34.068
So I think everybody that's listening should maybe pick one new tool or app this week, unless you're already totally overwhelmed with your tracking situation and see how it changes your consistency for, you know, whatever your goal is would be it.

00:36:34.398 --> 00:36:35.748
I want to work out more.

00:36:35.748 --> 00:36:38.717
I want to, you know, manage my calories a little better, so try that out.

00:36:38.867 --> 00:36:40.907
Or I wanna try new vegan restaurants daily.

00:36:41.088 --> 00:36:41.867
Yeah, that too.

00:36:41.867 --> 00:36:42.077
And then.

00:36:42.077 --> 00:36:43.338
Something for everyone.

00:36:43.338 --> 00:36:45.378
All right, so next we have our myth of the week.

00:36:45.427 --> 00:36:50.077
The myth this week is vegan protein comes with too many calories or too much volume.

00:36:51.427 --> 00:36:52.268
Oh my God.

00:36:52.268 --> 00:36:53.318
This one gets talked about a lot.

00:36:53.407 --> 00:36:56.318
People keep saying that peanut butter is protein.

00:36:56.407 --> 00:36:57.518
That's the problem.

00:36:57.547 --> 00:36:57.608
Yeah.

00:36:57.608 --> 00:37:00.818
Is that when people are like, what's the best vegan protein source?

00:37:00.878 --> 00:37:03.038
The first thing outta people's mouth is peanut butter.

00:37:03.097 --> 00:37:04.538
Yeah, peanut butter.

00:37:04.538 --> 00:37:10.637
The one you hear like the carb heavy things like lentils, quinoa, beans, or the fat heavy things like peanut butter.

00:37:10.643 --> 00:37:11.898
Nuts, nuts, seeds.

00:37:11.927 --> 00:37:12.318
Yeah.

00:37:12.318 --> 00:37:12.327
Yeah.

00:37:12.557 --> 00:37:18.108
So yeah, I mean, those definitely have more calories because they're not even protein dominant.

00:37:18.318 --> 00:37:18.677
Yeah.

00:37:18.677 --> 00:37:22.248
I think if it's a protein source, it should be protein forward.

00:37:22.248 --> 00:37:25.338
Like I don't call anything like protein unless it, I think.

00:37:25.617 --> 00:37:28.858
I dunno, in my brain it's like 25% on a calorie basis.

00:37:28.858 --> 00:37:28.918
Yeah.

00:37:28.918 --> 00:37:31.407
Is when I start saying things are like protein focused.

00:37:31.467 --> 00:37:31.708
Right?

00:37:31.708 --> 00:37:31.947
Yeah.

00:37:31.947 --> 00:37:39.648
So like, uh, if you're talking about vegan protein, you should be thinking more in terms of like tofu, tempeh and seitan.

00:37:39.788 --> 00:37:40.177
TVP.

00:37:40.177 --> 00:37:40.768
TVP, right?

00:37:40.768 --> 00:37:41.788
A lot of forms of soy.

00:37:41.998 --> 00:37:42.237
Yeah.

00:37:42.237 --> 00:37:45.867
Those are soy, way higher protein per calorie.

00:37:46.168 --> 00:37:50.818
And they're, you know, better than or equal to a lot of the non vegan protein sources.

00:37:51.318 --> 00:37:56.793
Like, I mean, tofu specifically, and a lot of the forms we eat it in is like 65% protein, so.

00:37:56.958 --> 00:37:57.197
Right.

00:37:57.197 --> 00:37:58.668
And edamame puffs are crazy.

00:37:58.697 --> 00:37:58.998
Yeah.

00:37:59.168 --> 00:38:02.088
Edamame and the concentrated TVPs, like Say Grace has.

00:38:02.117 --> 00:38:03.347
Oh my God, it's like 90.

00:38:03.347 --> 00:38:04.818
I think it's like 90% protein.

00:38:04.818 --> 00:38:04.998
Right.

00:38:05.327 --> 00:38:07.097
It's like the seitan of soy.

00:38:07.097 --> 00:38:07.108
Yeah.

00:38:07.108 --> 00:38:07.413
I don't know.

00:38:07.733 --> 00:38:09.632
I love beans, right?

00:38:09.632 --> 00:38:09.693
Yeah.

00:38:09.693 --> 00:38:11.407
Like, I will eat beans outta a bowl.

00:38:11.568 --> 00:38:13.083
He'll literally eat beans out of a bowl.

00:38:13.083 --> 00:38:14.463
This is just true.

00:38:14.492 --> 00:38:17.762
Just, you know, as a whole meal, a couple times a day probably.

00:38:17.822 --> 00:38:18.063
Yeah.

00:38:18.092 --> 00:38:20.523
But it's not, he would a, a primary protein source.

00:38:21.603 --> 00:38:22.983
He doesn't even season them.

00:38:23.282 --> 00:38:25.052
He just dumps them into the bowl.

00:38:25.052 --> 00:38:26.222
They're seasoned out of the can.

00:38:26.222 --> 00:38:27.213
No, they're not.

00:38:27.722 --> 00:38:29.867
Yeah, they're like beans.

00:38:29.898 --> 00:38:30.737
They're all seasoned, right?

00:38:30.797 --> 00:38:31.217
Oh my god.

00:38:31.217 --> 00:38:34.757
Anyway, I don't know why you'd ever need to season beans, they're perfect as they are.

00:38:34.757 --> 00:38:41.378
Anyway, point being, that's, that's not really what you should be comparing to, like the, the major non-vegan proteins.

00:38:41.393 --> 00:38:41.563
Yeah.

00:38:41.597 --> 00:38:42.768
It's just not a fair comparison.

00:38:42.768 --> 00:38:47.032
And they do have protein, like it's great for protein, it's just not a comparison.

00:38:47.273 --> 00:38:47.663
Yeah.

00:38:47.722 --> 00:38:52.552
I mean, if it's peanut butter's 180 calories and you get what, like seven or eight grams of protein out of it.

00:38:52.552 --> 00:38:53.963
Yeah, that's Hmm.

00:38:54.443 --> 00:38:54.652
Right.

00:38:54.722 --> 00:38:55.922
Not great.

00:38:56.222 --> 00:38:56.373
Yeah.

00:38:57.333 --> 00:39:02.237
Especially if you have a high protein goal, like I'm trying to get a 190 Yeah.

00:39:02.237 --> 00:39:03.768
Grams of protein a day these days.

00:39:03.768 --> 00:39:07.427
And like, I, there's no way I'm gonna do that with peanut butter and beans.

00:39:07.487 --> 00:39:07.577
Right.

00:39:07.577 --> 00:39:09.108
Being like my main sources of pro.

00:39:09.168 --> 00:39:09.648
It's just not.

00:39:09.717 --> 00:39:22.228
Yeah, I just see a lot of really disingenuous video takes on like Instagram and TikTok, where you have this carnivore dude that's like, here are three plates and these are, you know, omnivore proteins.

00:39:22.228 --> 00:39:22.237
Yeah.

00:39:22.288 --> 00:39:33.117
And these are vegan proteins and they, they have the same amount of protein between them, but this one is only 500 calories and this vegan one is 2,500 calories.

00:39:33.753 --> 00:39:34.143
Yeah.

00:39:34.233 --> 00:39:35.342
You used rice.

00:39:35.347 --> 00:39:35.568
Yeah.

00:39:35.938 --> 00:39:38.972
You made a plate of rice one of the three objects.

00:39:39.452 --> 00:39:43.773
Well, also, not only the protein per calorie, but there's like the volume comparisons.

00:39:43.983 --> 00:39:47.463
Because something like broccoli is actually pretty high protein per calorie.

00:39:47.467 --> 00:39:51.152
Yeah, but they're like, you have to eat a wheelbarrow of broccoli to give your protein for the day.

00:39:51.152 --> 00:39:53.853
It's like, yeah, you would, and nobody's doing that.

00:39:53.853 --> 00:39:56.072
It's like, I wasn't suggesting that you do that.

00:39:56.072 --> 00:39:56.132
Yeah.

00:39:56.253 --> 00:39:56.972
Oh my God.

00:39:56.972 --> 00:40:02.492
I got ripped a new one when I said spinach was high protein on a calorie basis.

00:40:02.583 --> 00:40:04.773
This guy was like, yeah, I'm gonna eat 15 pounds of spinach.

00:40:04.773 --> 00:40:06.722
It's like, yeah, that's what I was saying.

00:40:06.722 --> 00:40:07.293
Dumb ass.

00:40:07.322 --> 00:40:07.563
Yeah.

00:40:08.253 --> 00:40:09.092
That's what I was saying.

00:40:09.092 --> 00:40:09.932
You should go do that.

00:40:10.202 --> 00:40:17.943
Like I'm just saying, if you have to choose between vegetables, spinach and broccoli are like higher protein than potatoes.

00:40:18.003 --> 00:40:18.213
Yeah.

00:40:18.302 --> 00:40:24.922
I think part of what contributes to this is there's this fascination with using protein per 100 grams out there.

00:40:24.922 --> 00:40:24.983
Yeah.

00:40:26.333 --> 00:40:29.182
And they're using it for things that aren't dry products.

00:40:29.213 --> 00:40:44.702
So you're saying this only has 10 grams of protein per 100 grams, which like maybe sounds like it should be like 10% protein, but if the thing you're talking about is 50% water of that 100 grams, then it doesn't make a lot of sense.

00:40:44.822 --> 00:40:44.882
Yeah.

00:40:44.882 --> 00:40:52.773
The per hundred grams, it's not a great thing to compare foods of, like what they actually bring to the table.

00:40:53.043 --> 00:40:53.132
Right.

00:40:53.132 --> 00:40:55.052
When if they're not dry, like you said, right.

00:40:55.052 --> 00:41:00.572
If you're talking about like TVP or vital wheat gluten, like, okay, these are completely bone dry products.

00:41:00.572 --> 00:41:02.282
Like we can compare apples to apples.

00:41:02.282 --> 00:41:02.342
Yeah.

00:41:02.373 --> 00:41:06.483
But like when you're talking about silken tofu versus TVP.

00:41:06.483 --> 00:41:06.902
Yeah.

00:41:06.992 --> 00:41:07.773
Like, yeah.

00:41:07.773 --> 00:41:08.822
Well obviously.

00:41:09.233 --> 00:41:09.623
Right.

00:41:09.623 --> 00:41:17.362
And it's, you know, the thing that is going to limit you from eating more food for most people who are tracking are the calories.

00:41:17.362 --> 00:41:25.402
Like that's the, the thing that says, okay, I need to get my protein in this many calories because that is what limits how much food I'm eating for the day.

00:41:25.492 --> 00:41:25.702
Yeah.

00:41:25.733 --> 00:41:30.257
It's not like I can only eat 1500 grams of food today.

00:41:30.407 --> 00:41:38.538
I don't think anybody thinks about it that way, so I'm not sure it really matters how many grams of protein are in a hundred grams of the food.

00:41:38.898 --> 00:41:38.987
Right.

00:41:38.987 --> 00:41:42.858
Unless you're just like running into a situation where you're having like a volume eating problem.

00:41:42.918 --> 00:41:42.978
Yeah.

00:41:42.978 --> 00:41:45.737
And you're like, I, I can't fit any more food in my stomach.

00:41:45.918 --> 00:41:48.588
In which case you're probably having a lot of water heavy foods.

00:41:48.677 --> 00:41:48.978
Right.

00:41:48.978 --> 00:41:54.197
Anyway, I would recommend thinking about protein as like a protein per calorie thing.

00:41:54.228 --> 00:41:54.318
Yeah.

00:41:54.318 --> 00:41:54.617
Percentage.

00:41:54.617 --> 00:41:58.307
And not a protein per 100 gram thing for almost all tracking.

00:41:58.907 --> 00:41:59.222
I agree.

00:41:59.222 --> 00:41:59.422
Yeah.

00:41:59.697 --> 00:42:03.117
And if you're using something like MyFitnessPal, that's what you're picking.

00:42:03.177 --> 00:42:03.327
Yeah.

00:42:03.387 --> 00:42:06.777
Your macro goals based on is like percentage of my overall calories.

00:42:06.838 --> 00:42:06.958
Yeah.

00:42:07.257 --> 00:42:14.947
Like it's like I want 25% of my overall calories to come from protein, so then why wouldn't I look at food on a percentage per calorie basis?

00:42:14.947 --> 00:42:15.128
Yeah.

00:42:15.128 --> 00:42:17.588
The weight is for like measuring out servings.

00:42:17.588 --> 00:42:21.398
The weight is not for deciding how high protein it is.

00:42:21.398 --> 00:42:21.458
Yeah.

00:42:21.458 --> 00:42:25.777
We've had a lot of discussions about that, so I feel a lot of feelings about it.

00:42:26.047 --> 00:42:28.418
I get yelled at a lot about this and I'm tired of it.

00:42:29.318 --> 00:42:30.967
I'm tired of it because I'm right.

00:42:32.827 --> 00:42:33.068
Okay.

00:42:33.608 --> 00:42:35.467
You can cut that out if you want, but I am.

00:42:36.697 --> 00:42:36.907
All right.

00:42:36.907 --> 00:42:41.757
And the last thing we had to talk about is you published on the Protein Deficient Vegan YouTube channel.

00:42:41.757 --> 00:42:43.498
Your first long form YouTube video.

00:42:43.498 --> 00:42:43.737
Yes.

00:42:43.737 --> 00:42:49.918
So where you actually go through the whole recipe and talk about what you're doing and the ingredients and like show.

00:42:50.128 --> 00:42:59.588
I think the most useful thing when I watch a video like that, especially yours, is to see oh, when I do the dough this way, or whatever thing I'm working on, this is how this should look at this point.

00:42:59.588 --> 00:42:59.677
Right?

00:42:59.918 --> 00:43:00.427
Because like.

00:43:00.943 --> 00:43:05.713
I haven't done a lot of baking recipes specifically, but, um, a lot of other recipes too.

00:43:05.893 --> 00:43:09.672
But like I'll get to a point where I'm like, oh, is this like the right squishyness?

00:43:10.512 --> 00:43:11.592
Is it like too wet?

00:43:11.682 --> 00:43:12.222
I don't, yeah.

00:43:12.222 --> 00:43:13.932
I have no idea what this is supposed to be.

00:43:14.202 --> 00:43:17.353
So like having a video like that to go through and look at really helps a lot.

00:43:17.532 --> 00:43:17.833
Yeah.

00:43:17.893 --> 00:43:23.483
And I've been trying to like, talk through ingredients too, because I use, I use ingredients for weird stuff.

00:43:23.842 --> 00:43:25.492
I, I like TVP in baking.

00:43:25.643 --> 00:43:25.853
Yeah.

00:43:25.902 --> 00:43:28.152
We have a couple ingredients now that we've ordered.

00:43:28.152 --> 00:43:31.873
It comes with a little scientist on the packet, like doing some kind of experiment now.

00:43:31.963 --> 00:43:32.202
Yeah.

00:43:32.202 --> 00:43:32.213
Yeah.

00:43:32.322 --> 00:43:34.152
I don't know what's happening anymore, but it all tastes great.

00:43:34.398 --> 00:43:34.478
Yeah.

00:43:36.132 --> 00:43:37.663
I am a chemical engineer, so.

00:43:37.722 --> 00:43:38.172
Oh, that's fair.

00:43:38.262 --> 00:43:38.472
Yeah.

00:43:38.478 --> 00:43:39.643
That's, that's, that's true.

00:43:39.757 --> 00:43:40.302
That's a good point.

00:43:40.302 --> 00:43:40.362
Yeah.

00:43:41.052 --> 00:43:41.262
Yeah.

00:43:41.262 --> 00:43:45.253
But I was getting some requests to do long form content and I've been putting it off for like.

00:43:45.583 --> 00:43:51.043
Well, honestly, like a year because Oh, oh my God, I have incredible stage fright.

00:43:51.043 --> 00:43:55.003
And so honestly, like the long form content, like I can't do on camera.

00:43:55.063 --> 00:43:55.333
Okay.

00:43:55.333 --> 00:44:02.443
Like I have actual panic attacks, like even trying to talk on camera, even thinking about talking on camera.

00:44:02.713 --> 00:44:04.693
I legitimately have panic attacks.

00:44:04.963 --> 00:44:08.623
Um, so we're doing hands in pans.

00:44:08.652 --> 00:44:08.833
Yeah.

00:44:08.952 --> 00:44:09.853
That's my thing.

00:44:09.853 --> 00:44:13.813
I'm doing long form content voicing over the process, but like.

00:44:13.813 --> 00:44:16.273
That's the only way I can do it and keep my mental health.

00:44:16.273 --> 00:44:16.603
So.

00:44:17.172 --> 00:44:18.492
I think that's what people are there for anyway.

00:44:18.492 --> 00:44:21.822
They want to see the food and hear the, uh, funny overture.

00:44:21.822 --> 00:44:22.032
So.

00:44:22.032 --> 00:44:22.452
Yeah.

00:44:22.512 --> 00:44:25.963
So if you're like really sad that my face isn't there, I'm, I'm sorry.

00:44:27.163 --> 00:44:27.943
Probably never gonna be.

00:44:28.452 --> 00:44:28.902
I'm glad.

00:44:30.353 --> 00:44:32.273
My face will be there and I'll be sobbing.

00:44:32.273 --> 00:44:34.552
So I don't think, I don't think anyone wants that.

00:44:34.552 --> 00:44:36.293
It'll make us all really uncomfortable.

00:44:36.293 --> 00:44:37.943
So I'm a hands in pans girl.

00:44:38.003 --> 00:44:38.362
Not a great way.

00:44:38.813 --> 00:44:39.083
Yeah.

00:44:40.193 --> 00:44:45.353
Alright, well I think that's all we had to talk about this week, and we will be back next Monday morning as well.

00:44:45.643 --> 00:44:49.182
If you have any comments or recipe requests or topic requests.

00:44:49.273 --> 00:44:49.543
Yep.

00:44:49.963 --> 00:44:53.233
If you have anything, there's the link in the show notes that says, send us a text.

00:44:53.262 --> 00:44:54.253
You can send it there.

00:44:54.523 --> 00:44:55.902
You can find us on social media.

00:44:55.902 --> 00:44:57.103
Also links in the show notes.

00:44:57.103 --> 00:44:57.643
Go there.

00:44:57.922 --> 00:45:00.532
Also have a link to your new long form YouTube video.

00:45:00.532 --> 00:45:01.282
Please watch it.

00:45:01.342 --> 00:45:03.353
It only has 30 views.

00:45:03.418 --> 00:45:06.952
It just came out, so, so people can go and see that.

00:45:07.467 --> 00:45:09.208
So lots of ways to reach out to us.

00:45:09.208 --> 00:45:14.097
Please let us know if you have any thoughts or questions or you want to hear about anything specific on the podcast.

00:45:14.097 --> 00:45:14.728
You wanna say bye?

00:45:15.012 --> 00:45:15.233
Bye.

00:45:15.568 --> 00:45:16.197
Bye everybody.