What’s The Deal With Fiber?

 

Well ladies and gentleboys of the highest order of the dump squad, the day has finally come. The final episode of the Fiber February saga that has inspired millions to consume epic amounts of fiber, debilitating the toilet paper industry and creating a revolution that will define a generation.

You didn’t think we’d let you down, did you?

We are closing our Fiber February with a bang, and dropping a massive BM of an episode, our much anticipated What’s The Deal With Fiber. For those of you new to the podcast, this is the 7th installment in our What’s The Deal series, where we dive deep into the science and the research behind a specific topic in the field of nutrition and lifestyle. In the past, we’ve talked about protein, soy, gluten, and others, and we’re pretty confident that this is our best one yet.

Like we always do, we zoom out to look at the big picture from a population perspective and then zoom back in to find out what’s happening mechanistically with fiber to determine why it’s so beneficial for us and the microbes that live inside of our gut. We talk about everything from chronic disease to the microbiome to fiber for athletes and then of course wax philosophical to discuss how this fits in to the bigger lifestyle. It’s great. It’s long. Grab a notebook and take some notes because you’ll want to remember some of this stuff! So we’ll keep this intro short.

Before we dive in, we just want to say thank you for the love this month. It’s been so much fun, and to be completely honest, we’re pretty sad it’s over. Gotta figure out how to keep it going! Make sure you’re signed up for our Thought For Food Thursday newsletter at tfflifestyle.com/newsletter and follow us on Instagram, YouTube and Facebook (especially our private group) to continue the conversation and learn even more nerdy nutrition science! All the links (including references) are in the show notes below. And keep spreading the epic dump revolution by using #takeepicdumps on social media even when Fiber February is over.

Did peristalsis engage for you simply by seeing this episode in your podcast queue? You might be a member of the dump squad. Share your love of fiber and epic dumps with our new shirt, available at tfflifestyle.com/shop. It’s the best thing ever.

Finally, consider supporting the work we do on Patreon for the price of a coffee each month, which makes a huge impact on our ability to do the podcast. You’ll gain exclusive access to ask questions for future Ask Us Anything episodes of the podcast and other cool rewards. Visit patreon.com/thoughtforfood to sign up! You can also support us (and your health) by picking up some Complement, the world’s first vegan all-in-one source of vitamin B12, D3, and EPA/DHA — also known as the evidence based trio. Save 10% on the lifetime of your subscription with code TFF at checkout!

Alright dump squad, let’s finish Fiber February off right. Enjoy the show.

-Jackson and Aaron

Listen on Google Play Music

 

 

 


Show Notes

References:

Intro:

https://www.ncbi.nlm.nih.gov/pubmed/22649260

https://www.ncbi.nlm.nih.gov/pubmed/22709768

https://www.nap.edu/read/10490/chapter/9

Epidemiology:

https://www.ncbi.nlm.nih.gov/pubmed/19442166

https://www.ncbi.nlm.nih.gov/pubmed/24846385

https://www.ncbi.nlm.nih.gov/pubmed/11288049

https://www.ncbi.nlm.nih.gov/pubmed/18953766

Mortality:

https://academic.oup.com/aje/article/180/6/565/2739168

https://www.ncbi.nlm.nih.gov/pubmed/25858689

https://www.ncbi.nlm.nih.gov/pubmed/25411285

Cardiovascular Disease:

https://www.ncbi.nlm.nih.gov/pubmed/8627965

http://www.bmj.com/content/347/bmj.f6879

https://www.ncbi.nlm.nih.gov/pubmed/9925120

https://www.ncbi.nlm.nih.gov/pubmed/12145012

https://www.ncbi.nlm.nih.gov/pubmed/14747241

https://www.ncbi.nlm.nih.gov/pubmed/13375489

https://www.ncbi.nlm.nih.gov/pubmed/21940758

https://www.ncbi.nlm.nih.gov/pubmed/23045195

Stroke:

https://www.ncbi.nlm.nih.gov/pubmed/23539529

https://www.ncbi.nlm.nih.gov/pubmed/23317525

Cancer:

https://www.ncbi.nlm.nih.gov/pubmed/21775566

https://www.ncbi.nlm.nih.gov/pubmed/22234738

https://www.ncbi.nlm.nih.gov/pubmed/22350922

https://www.ncbi.nlm.nih.gov/pubmed/1333426

Type 2 Diabetes:

https://www.ncbi.nlm.nih.gov/pubmed/12197996

https://www.ncbi.nlm.nih.gov/pubmed/10837285

https://www.ncbi.nlm.nih.gov/pubmed/15277155

https://www.ncbi.nlm.nih.gov/pubmed/18039988

Constipation:

https://www.ncbi.nlm.nih.gov/pubmed/14972075

Diverticular Disease:

https://www.ncbi.nlm.nih.gov/pubmed/9521633

Crohn’s Disease

https://www.ncbi.nlm.nih.gov/pubmed/21542068

https://www.ncbi.nlm.nih.gov/pubmed/23912083

Ulcerative Colitis:

https://www.ncbi.nlm.nih.gov/pubmed/12769445

Mechanisms of Action:

https://www.ncbi.nlm.nih.gov/pubmed/21095057

https://www.ncbi.nlm.nih.gov/pubmed/24652102

https://www.ncbi.nlm.nih.gov/pubmed/23319119

https://www.ncbi.nlm.nih.gov/pubmed/24388214

https://www.ncbi.nlm.nih.gov/pubmed/24390544

https://www.ncbi.nlm.nih.gov/pubmed/24495527

https://www.ncbi.nlm.nih.gov/pubmed/10235221

https://www.ncbi.nlm.nih.gov/pubmed/25198138

https://www.ncbi.nlm.nih.gov/pubmed/23385525

https://www.ncbi.nlm.nih.gov/pubmed/9214697

http://gut.bmj.com/content/63/12/1913

https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-016-0189-7

https://www.sciencedirect.com/science/article/pii/S0889855317301395?via%3Dihub#!

Connect with TFF:

Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Thought For Food Thursday Newsletter: http://tfflifestyle.com/newsletter
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

Why Fiber is the Most Underrated Nutrient For Our Health with Dr. Will Bulsiewicz

Welcome back to Fiber February everyone. We’ve been thrilled at the response so far, and we’re so excited to be sharing the science and importance of this fabulous nutrient with the world. We’re learning along with you, and are quickly realizing just how unbelievably amazing fiber is for our health. If you’ve been fascinated by the health implications of fiber and plants, then today’s episode is going to blow your mind.

We’re excited to have Dr. Will Bulsiewicz on the podcast. Dr. B is a board-certified Gastroenterologist and gut health expert. He graduated from the Georgetown University School of Medicine and trained in internal medicine at Northwestern, before specializing in gastroenterology at the University of North Carolina. He also holds a master’s degree in clinical investigation from Georgetown. Dr. B has recently become fascinated with the link between what we eat and the health of our gut, and sees the impact first hand in the hospital.

Today we talk all things fiber, gut health, and what he sees as a gastroenterologist in a country deficient in this nutrient. We dive into everything from the mechanisms of fiber and our microbiome and how that impacts our overall health, to why the quality of our poop should be considered the sixth vital sign and a story about poop smoothies. It’s a fantastic conversation, and Dr. B is definitely part of the dump squad. It’s always humbling to talk with experts in a field, particularly medicine. Dr. Bulsiewicz is definitely an expert of the gut. We hope you enjoy the conversation!

Couple of quick announcements:

  1. In case you missed the memo, epic dump shirts are now available! Click here to head over to our shop where we have men’s and women’s tees available. They’re awesome and already flying off the shelves, so pick one up while you can! If you’re a Patreon supporter of $10 or more per month, you get a special discount code for 10% off anything in the store, so visit patreon.com/thoughtforfood to get it!
  2. I’m (Jackson) thrilled to announce that I’ve been selected to speak at TEDxCU in April. I will be bringing the epic dumps message to the world from the stage of my Alma Mater, CU Boulder. It’s an honor and a privilege, and I’m beyond excited for this opportunity. More details to come, but I just want to say that you’re all a huge part of making this happen. Creating this podcast and platform has given me so much purpose and meaning in my life, and the TFF community has always inspired us to pursue epic shit and strive to do good in this world. So thank you! Definitely stay tuned for more, it would be absolutely amazing to have a TFF crew representing the epic dumps revolution. More info at tedxcu.com! 
  3. Finally, keep tagging your photos on social media with #fiberfebruary and #takeepicdumps, we’ve been loving the fiber photos so far so keep em coming and inspiring your community to eat more plants and more fiber. Follow us on Instagram to share the fiber love! We’re @tfflifestyle

That’s it, enjoy the show!

-Jackson and Aaron

Listen on Google Play Music

 

 

 


Connect with Dr. Bulsiewicz:

Website: http://theguthealthmd.com/

Bio: http://www.lowcountrygi.com/william-j-bulsiewicz.html

Instagram: https://www.instagram.com/theguthealthmd

Facebook: https://www.facebook.com/theguthealthmd/

Show Notes:

Blue Zones: https://bluezones.com/

Rob Knight TED talk: https://www.youtube.com/watch?v=i-icXZ2tMRM&t=906s

Connect with TFF:

Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Thought For Food Thursday Newsletter: http://tfflifestyle.com/newsletter
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

Phenomenal Fiber with Dr. Pamela Fergusson, RD, Ph.D

Welcome back to Fiber February, where we’re talking all things fiber, gut health, and epic dumps to spread awareness about the importance of this nutrient, of which deficiency is a widespread epidemic. This week we’re thrilled to bring Pamela Fergusson to the podcast to talk about fiber and plant-based eating from the perspective of a true plant-based nutrition expert. Pamela is a registered dietician and holds a PhD in nutrition, and lives and works with clients in Toronto, Canada. She’s also worked in the field of nutrition all over the planet, including UNICEF and the World Food Program. She’s a mom of 4, an athlete, and fellow fiber fanatic.

We have a great conversation ranging from her background in nutrition, the role of fiber in the diet and where to get it, can you have too much fiber, how to manage bloating and gas when transitioning to a plant-based diet, and more. We’re confident you’ll learn a thing or two about fabulous fiber.

Be sure to follow Pam on social media, she’s @drpamela.rd on Instagram and Dr. Pamela Fergusson on Facebook. Her website is pamelafergusson.com.

Do you have questions about fiber or anything related to Fiber February? Send us an email to info@tfflifestyle.com Thought For Food TV on YouTube. Plenty of Fiber related content happening over there, so don’t forget to tag us in your fiber rich meals and use the hashtag #takeepicdumps to spread the love with your community about the importance of fiber and epic bowel movements so we can make pooping great again.

If you want to support Thought For Food, consider contributing the price of a latte each month over on Patreon, where you gain access to exclusive future Q&A episodes of the podcast, early access to our upcoming take epic dumps shirts, and other cool rewards. Visit patreon.com/thoughtforfood to learn more. Big shoutout to some of our new patrons: Mia, Nico, Felix, and Liam. We appreciate you.

Sign up for our newsletter, Thought For Food Thursday, for even more plant-based and epic lifestyle goodness! http://tfflifestyle.com/newsletter

Alright dump squad. Let’s talk to Pamela Fergusson about fiber!

-Jackson and Aaron

Listen on Google Play Music

 

 

 


Show Notes

Connect with Pamela:

Website: https://pamelafergusson.com/

Instagram: https://www.instagram.com/drpamela.rd/

Facebook:  Dr. Pamela Fergusson

Connect with TFF:

Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

The Evidence-Based Trio: 3 Nutrients Every Plant Eater Needs

We constantly get questions about what supplements to take if you’re on a plant-based diet, which supplements we take, and why. This is definitely an important and widespread question, and we’ll definitely do a more in depth What’s The Deal style episode on some more supplements and the supplement industry in general, but we wanted to focus on the three primary nutrients of concern for the plant-based population — collectively known as the evidence-based trio —due to their stature and importance in the scientific literature. The science is pretty clear that anyone on a plant-based diet, even if you eat a super healthy one, should be supplementing with these three nutrients due to their physiological importance but also the fact that they are very very difficult to get in sufficient amounts in the plant kingdom. So if you’re curious about what supplements to take on a plant-based diet, these are the Big Three that are pretty much non negotiable. In this episode we go through the data and the science behind them and why they are so important.

Full disclosure: this episode is a collaboration between us and Lightdrop, the new company that Jackson has started working for that produces the product Complement, which is a supplement of these three nutrients. We believe strongly in the science behind the product and use it every day. They are supporting us through the sale of each bottle you buy, and we’re more than happy to spread the word on Complement, which is a vegan product created by vegans which is important in helping the plant-based community thrive. We’re thrilled to announce a very special offer for the listeners of this show: get the evidence-based trio in one, easy to use, and high quality spot with Complement for only $1 per day. Save 10% on the lifetime of your subscription by visiting http://bit.ly/complementtff and use discount code TFF at checkout. Legit.

For all relevant data and resources regarding the information presented in this episode, check out the show notes below to go further down the science rabbit hole to learn more. We just didn’t have time to cover everything! Disclaimer: we’re not medical doctors and the information in this podcast and others is not intended to be a replacement for professional medical treatment or treat or cure any disease. Please consult your healthcare provider before making any significant lifestyle changes.

Thank you so so much to our 111 (as of writing this post) Patrons. We’re nearly a quarter of the way to our 2018 goal, and have been blown away by the support of our Patreon crew. You guys are killing it and playing an integral role in the future of TFF’s mission success and investing in the future of the plant-based movement. Learn more about the exclusive perks (like gaining early access to our latest merchandise) by visiting our Patreon page.

Want to keep up to date with all things Thought For Food? Subscribe to our weekly newsletter where we share interesting nutrition science, favorite podcasts and videos, lifestyle tips, and more. You can sign up at tfflifestyle.com/newsletter. We’re also very active on Instagram @tfflifestyle and if you want to connect with an absolutely awesome crew of likeminded plant based science warriors, join the Thought For Food Club on Facebook to hop in the conversation by going to facebook.com/groups/tffclub.

Okay everyone. Enjoy the show, and take control of your health and ensure your dialed with these nutrients of concern. PEACE!

-Jackson and Aaron

Listen on Google Play Music

 

 

 


Show Notes

B12

  1. http://www.veganhealth.org/articles/vitaminb12
  2. Herbert V. Staging vitamin B-12 (cobalamin) status in vegetarians. Am J Clin Nutr. 1994 May;59(5 Suppl):1213S-1222S.
  3. Herrmann W, Schorr H, Obeid R, Geisel J. Vitamin B-12 status, particularly holotranscobalamin II and methylmalonic acid concentrations, and hyperhomocysteinemia in vegetarians. Am J Clin Nutr. 2003 Jul;78(1):131-6.
  4. Messina M, Messina V. The Dietitian’s Guide to Vegetarian Diets. Gaithersburg, MD: Aspen Publishers, Inc., 1996.
  5. Davis JR, Goldenring J, Lubin B. Nutritional vitamin B12 deficiency in infants. Am J Dis Child. 1981(Jun);135:566-7.
  6. Lloyd-Wright Z, Allen N, Key TJ, Sanders TB. How prevalent is vitamin B12 deficiency among British vegetarians and vegans? Proceedings of the Nutrition Society. University of Sheffield, Sheffield, UK. 2001(Jul):174A.
  7. Hokin BD, Butler T. Cyanocobalamin (vitamin B-12) status in Seventh-day Adventist ministers in Australia. Am J Clin Nutr. 1999 Sep;70(3 Suppl):576S-578S.
  8. Crane MG, Sample C, Patchett S, Register UD. “Vitamin B12 studies in total vegetarians (vegans). Journal of Nutritional Medicine.1994;4:419-430.
  9. https://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/

Vitamin D

  1. Vitamin D Deficiency. John H. LeeJames H. O’KeefeDavid BellDonald D. HensrudMichael F.Holick
  2. Outila, T. A., KÄRKKÄINEN, M. U. M., SEPPÄNEN, R. H., & Lamberg-Allardt, C. J. E. (2000). Dietary intake of vitamin D in premenopausal, healthy vegans was insufficient to maintain concentrations of serum 25-hydroxyvitamin D and intact parathyroid hormone within normal ranges during the winter in Finland. Journal of the American Dietetic Association100(4), 434-441.
  3. Armas, L. A., Hollis, B. W., & Heaney, R. P. (2004). Vitamin D2 is much less effective than vitamin D3 in humans. The Journal of Clinical Endocrinology & Metabolism89(11), 5387-5391.
  4. Trang, H. M., Cole, D. E., Rubin, L. A., Pierratos, A., Siu, S., & Vieth, R. (1998). Evidence that vitamin D3 increases serum 25-hydroxyvitamin D more efficiently than does vitamin D2. The American journal of clinical nutrition68(4), 854-858.
  5. Chan, J., Jaceldo-Siegl, K., & Fraser, G. E. (2009). Serum 25-hydroxyvitamin D status of vegetarians, partial vegetarians, and nonvegetarians: the Adventist Health Study-2. The American journal of clinical nutrition89(5), 1686S-1692S.
  6. Heaney, R. P., Armas, L. A., Shary, J. R., Bell, N. H., Binkley, N., & Hollis, B. W. (2008). 25-Hydroxylation of vitamin D3: relation to circulating vitamin D3 under various input conditions. The American journal of clinical nutrition87(6), 1738-1742.
  7. https://www.foundmyfitness.com/vitamin-d
  8. http://www.veganhealth.org/articles/bones#vitD

EPA/DHA

  1. J S O’Brien, E L Sampson. Lipid composition of the normal human brain: gray matter, white matter, and myelin. J Lipid Res. 1965 Oct;6(4):537-44.
  2. Z S Tan, W S Harris, A S Beiser, R Au, J J Himali, S Debette, A Pikula, C Decarli, P A Wolf, R S Vasan, S J Robins, S Seshadri. Red blood cell ω-3 fatty acid levels and markers of accelerated brain aging. Neurology. 2012 Feb 28;78(9):658-64.
  3. E Sydenham, A D Dangour, W S Lim. Omega 3 fatty acid for the prevention of cognitive decline and dementia. Cochrane Database Syst Rev. 2012 Jun 13;(6):CD005379.
  4. A V Witte, L Kerti, H M Hermannstädter, J B Fiebach, S J Schreiber, J P Schuchardt, A Hahn, A Flöel. Long-chain omega-3 fatty acids improve brain function and structure in older adults. Cereb Cortex. 2014 Nov;24(11):3059-68.
  5. B Sarter, K S Kelsey, T A Schwartz, W S Harris. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr. 2015 Apr;34(2):212-8.
  6. P Y Lin, C C Chiu, S Y Huang, K P Su. A meta-analytic review of polyunsaturated fatty acid compositions in dementia. J Clin Psychiatry. 2012 Sep;73(9):1245-54.
  7. F A Muskiet, M R Fokkema, A Schaafsma, E R Boersma, M A Crawford. Is docosahexaenoic acid (DHA) essential? Lessons from DHA status regulation, our ancient diet, epidemiology and randomized controlled trials. J Nutr. 2004 Jan;134(1):183-6.
  8. W S Harris, J V Pottala, S A Varvel, J J Borowski, J N Ward, J P McConnell. Erythrocyte omega-3 fatty acids increase and linoleic acid decreases with age: observations from 160,000 patients. Prostaglandins Leukot Essent Fatty Acids. 2013 Apr;88(4):257-63.
  9. W Stonehouse, C A Conlon, J Podd, S R Hill, A M Minihane, C Haskell, D Kennedy. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Nutr. 2013 May;97(5):1134-43.
  10. D Benton, R T Donohoe, D E Clayton, S J Long. Supplementation with DHA and the psychological functioning of young adults. Br J Nutr. 2013 Jan 14;109(1):155-61.
  11. J M Geleijnse, E J Giltay, D Kromhout. Effects of n-3 fatty acids on cognitive decline: a randomized, double-blind, placebo-controlled trial in stable myocardial infarction patients. Alzheimers Dement. 2012 Jul;8(4):278-87.
  12. D H Lee, D R Jacobs Jr. Inconsistent epidemiological findings on fish consumption may be indirect evidence of harmful contaminants in fish. J Epidemiol Community Health. 2010 Mar;64(3):190-2.
  13. K Lane, E Derbyshire, W Li, C Brennan. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Crit Rev Food Sci Nutr. 2014;54(5):572-9.
  14. http://www.veganhealth.org/articles/omega3

Lightdrop:

TFF offer: http://bit.ly/complementtff

Website: http://lightdrop.io

Facebook: http://facebook.com/lightdropnutrition

Instagram: @teamlightdrop

Twitter: @teamlightdrop

Connect with TFF:

Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

 

Nutrition Research 101 with Micaela Karlsen

100 EPISODES! THANK YOU FOR BEING A PART OF THIS CRAZY JOURNEY!

Because TFF is so dedicated to science and approaching nutrition and lifestyle through an evidence-based lens, understanding and utilizing scientific research is absolutely essential to what we do. It’s also critical for maintaining reason and the anti-dogmatic and non judgmental perspective we believe in, and is integral to many of our episodes. We understand not everyone has training in things like statistics, study design, and interpreting research findings to make educated and practical decisions about health and nutrition, so we felt compelled to bring on an expert to help aid you in understanding this stuff better. It is our responsibility and duty as science educators to make a more science literate community. We want you to become badass #science warriors.

Today’s guest is perfect to aid us in this mission. Micaela Karlsen is in the final stages of her PhD at the Tufts Friedman School of Nutrition Science and Policy, specializing in Nutritional Epidemiology. She holds a Masters of Science and Public Health from Johns Hopkins Bloomberg School of Public Health and a Bachelors in Psychology from Cornell.

Damn.

Micaela also co-launched the T. Colin Campbell Foundation, which is now known as the T. Colin Campbell Center for Nutrition Studies, contributing to the creation and launch of the Plant-Based Nutrition Certification Course that is part of the center. She serves on the Expert and Medical Advisory Board for the International Plant-Based Nutrition Healthcare Conference and the board of directors for the Plant Based Prevention of Disease Conference. To top it all off, she founded the exceptional site plantbasedresearch.org, an online database of peer-reviewed, scientific research and other resources relevant to plant-based nutrition, as well as Habits of Health.

She recently wrote a book titled “A Plant Based Life” which is a strategic guide to practical plant-based living. Most importantly, however, she just finished teaching Jackson’s latest graduate school course, called “Nutrition Practice for Health Promotion and Disease Prevention”. We’re seriously honored to have her on the show.

Think of this episode as an undergraduate level lecture on the basics of scientific research as it applies to nutrition science. We discuss study design, pros and cons of meta-analysis, the process of reading and analyzing research papers, wading through and having a critical eye about health news in the media, and more. It will answer questions many of you have sent in regarding things like what makes a good study? What is a p-value? It was awesome, and will likely teach you a thing or two about thinking more like a scientist and help you as you learn more about nutrition.

Let us know what you think about the episode, and if you’d like us to bring Micaela back on for round 2, and go into more depth or go through more specific studies. We think this is a super important topic to share because it’s such a critical component to science literacy and understanding how to make conclusions about diet and lifestyle. Thanks for listening!

-Jackson and Aaron

Listen on Google Play Music


Join our newsletter! Every Thursday we send out a bunch of awesome resources from intriguing podcasts and blogs to scientific studies of relevance to living a healthy and compassionate evidence-based life. Click here to sign up! 

Show Notes

Connect with Micaela:

http://micaelakarlsen.com/

Book: A Plant-Based Life

Plant Based Research:

plantbasedresearch.org

Twitter: @plantbasedresea

https://www.facebook.com/plantbasedresearch/

Laymen’s Guide to Reading Research Papers

Roadmap for Evaluating Health News

Studies Referenced:

Position Paper on Vegetarian/Vegan Diets

Adventist Health Study

Plant-Based Diets: A Physician’s Guide

Epic-Oxford Cohort Study

ADAPT Study (Micaela’s research)

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

The Ethos of Thought For Food

This is a guest post written by one of our earliest and staunchest supporters on Patreon, Miriam. We wanted to share her message with you, as we feel it captures the ethos of TFF and why we need your investment to create this movement.


I discovered the TFF boys sometime in the first half of 2016, intriguingly through their YouTube channel. That led me to their podcast, and I became a fan. Their message resonated deeply with me: I’m a plant-based human, an athlete (a determined, albeit slow, one), a lover of mountains and the outdoors, a scientist, a science-geek, and a fan of nutrition science.

My journey into plant-based nutrition has been anything but straightforward, hampered by lack of information about diet itself, and about how to make such diet affordable. These were the days of veganism before YouTube, and social media, and Thug Kitchen. It was tough, y’all.

The Thought For Food Podcast opened a new world of possibilities that I didn’t know was there. I was no longer a plant-based island living in the heart of America’s farm and cattle country, tired of answering questions about the whereabouts of my protein. They made me realize there was a community of people out there who also ate plants, and strove to do epic shit, hopefully in the mountains.

And then there was their content. Folks, their podcast is really good. Their What’s the Deal episodes are simply outstanding. They really are. I like all of their episodes, interviews, Randoms, Q&As, WTD’s … I enjoy the variety of subjects and topics, but, in the case of TFF it went beyond merely enjoyment. I enjoy all kinds of podcasts, I’m quite the podcast junkie. But although there are many that I enjoy, there are few from which I learn, really learn. I don’t learn from every single TFFP episode, but I have learned from many, especially the nutrition-science focused ones. I’m a scientist and a science educator, and I love to learn.

Community, entertainment, enjoyment, content quality, learning.

For months I listened. For a few months I heard them talk about their Patreon page, and how they were looking for support. But the content kept coming. I figured someone else could do the heavy lifting. It’s not that I didn’t understand the need for supporting content that I rely upon, I’ve been a supporter of local public radio stations for years. It’s simply that I got lazy. I was, let’s be honest, hypocritical. I wanted TFF to succeed and continue, but I wasn’t willing to do my part.

It’s the cost of a latte, you’ll hear. Well, I don’t buy lattes. Really, I don’t. I don’t drink coffee, but, also, I don’t have the money to spend on frivolities. But I do have the money to spend on things that matter to me, things that help me grow.

Community, entertainment, enjoyment, content quality, learning. They help me grow.

So I decided to become a Patreon supporter of TFF. Why? Because they have produced amazingly informative episodes, and they have done so without barely any help. Many other podcasts that I enjoy have a much broader and permanent support base. Aaron and Jackson were doing this solo, while juggling families, careers, studies … they were, and are, spending their very valuable and incredibly scarce free time to research, synthesize, collate, organize, compose, and deliver incredibly well put-together, informative episodes on nutrition science and vegan parenting. All so that I could then listen to said well-curated information during my free time, while I was on my bike, or out for a run, or walking the dog … They sacrificed their free time so that I could doubly enjoy mine. It didn’t seem fair. It isn’t fair.

Good content is not free. Jackson and Aaron need our help. I don’t want to see TFF slowly wither away. I believe they have the chops to make it far, with my help. With our help.

Community, entertainment, enjoyment, content quality, learning. They help me grow. I must support that which helps me grow, and which desperately needs my support. I hope you do too.


Help us create a movement and be part of this mission: https://www.patreon.com/thoughtforfood

Slip Into Our Genes: Analyzing Ancestry and Genetic Polymorphisms

Listen on Google Play MusicWe’ve both been big fans of Dr. Rhonda Patrick’s nutrition science podcast, Found My Fitness, for some time now. She’s insanely intelligent, and brings on guests from all spectrums of science. One of Dr. Patrick’s fascinations is genetics, and how specific variations within individual genes affect our disease risk and nutrient absorption and how that affects our healthspan, known as genetic polymorphisms. Of course, only about 20% of our general chronic disease risk is due to genes alone, and the other 80% or so is due to lifestyle (so things like diet, relationships, environment, and exercise). However, we believe it’s important to learn about and experiment on ourselves, and do whatever we possibly can to reduce the risk of dying from otherwise preventable means. And thrive as humans, maximizing our potential.

So, in true TFF fashion, we nerded out.

A few weeks ago, we each decided to take the basic 23andme ancestry test (pay $100, spit in a tube, send tube to lab for analysis) to sequence our genome. You can then take the raw genetic data and put it through a special software created by Dr. Patrick that looks at the various polymorphisms of relevance. We thought it would be a cool episode to discuss each of our results and what they mean, and just like we love to do, zoom in to zoom out. We discuss each of our ancestry data and the results of our genetic polymorphism testing in detail, and then have a more general conversation about how to interpret these findings.

We aren’t geneticists or doctors, and aren’t affiliated or sponsored by 23andMe or Dr. Patrick. We just think science is cool and learning about ourselves in a different way is also cool. Cool?

Hope you guys and gals enjoy the show!

-Jackson and Aaron

P.S: Here’s an interesting video from Dr. Patrick on this subject!


Sign up for our mailing list, fool! We send out an awesome newsletter every Thursday with cool stuff we’re into, from articles and studies we’re reading to podcasts we’re listening to. You can use the form below or click here to sign up!

Subscribe to our mailing list

* indicates required




Show Notes

23andMe

Dr. Rhonda Patrick’s software

 

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

How To Survive Thanksgiving

Listen on Google Play MusicLet’s face it. Thanksgiving is a pretty tough holiday to navigate for us on vegan/plant-based diets. With family coming together and often being the outsider when it comes to diet on the holiday focused on gluttony of eating animal products and other unhealthy foods, it can be intimidating to maintain your routine and confidence. It doesn’t have to be this way, though. This week on the show, we discuss our best tips for overcoming mainly the social struggles of Thanksgiving for the plant-based person, but also touch on the food side and our advice for navigating the Thanksgiving holiday (but it applies to any holiday as well for the most part).

As controversial and gluttonous as Thanksgiving can be, it’s incredibly important to remember the underlying theme, which is to be grateful and thankful for the amazing things we have. To spend time with family and break bread together, sharing stories and laughter. We are grateful for you. For your support, your time, and your shared passion to make the world a better place, so thank you! Keep doing your thing, set an example, and be chill this Thursday. Happy holidays, y’all!

-Aaron and Jackson


Subscribe to our new email list where each week I’ll send out a newsletter with a compilation of articles/blogs/podcasts/science/recipes/other cool shit that we are into that week straight to your inbox so you can get some more resources beyond the podcast. Join here: 

Subscribe to our mailing list

* indicates required




 

Show Notes

Holiday/Thanksgiving recipe inspiration:

http://ohsheglows.com/categories/recipes-2/holiday/holiday-thanksgiving/

63 Simple Thanksgiving Recipes

Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

The Cycling-Fueled Spiritual Quest of Jackson Foster

Listen on Google Play MusicJackson Foster is on an epic cycling-fueled spiritual quest from Alaska to South America (and beyond). After taking the plunge as a full on minimalist digital nomad, Jackson has simplified his life to the bare necessities — carrying everything he owns and needs on his touring bike, including his entire vlogging setup. Yep, he’s daily vlogging his experience from the road, sharing the insane beauty of his journey and the people he’s met. As a result, he’s had a lot of time to think and reflect, and has a lot of amazing stories and spiritual philosophies to share.

I caught up with Jackson for the second time on this show while he was in Oregon, on his way south from Alaska. We talk about his bike setup, crazy stories from the road, what he’s been eating to fuel himself, and then get deep on greater philosophy and spirituality as it relates to things like “do epic shit” and lifestyle design. It was one of the best conversations we’ve had, so really excited to share it with you. Be sure to follow Jackson’s adventure over on his YouTube channel, Plantriotic.

-Jackson


I will be in Los Angeles for the upcoming Circle V event and co-hosting a run/yoga/food/nutrition talk in Santa Monica/Venice this Sunday, November 19th. Hope to see you there!

Subscribe to our new email list where each week I’ll send out a newsletter with a compilation of articles/blogs/podcasts/science/recipes/other cool shit that we are into that week straight to your inbox so you can get some more resources beyond the podcast. Join here: 

Subscribe to our mailing list

* indicates required




Show Notes

Jackson’s YouTube channel: https://www.youtube.com/channel/UCjOKgw4ndKt52LTESwqvAGg

Jackson on Instagram: http://instagram.com/plantriotic

Our last podcast: https://www.tfflifestyle.com/tff-012-jackson-foster-on-plantriotic-productivity/


Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

Cycling 101: Gear, Mechanics, Training, and Nutrition

Listen on Google Play MusicI have been riding road bikes for half of my time on this planet. It’s so deeply intertwined with my day to day life that it’s almost second nature to me. It has brought so many amazing experiences and relationships from riding the highest paved road in North America to riding with my friends Gruff and Ian in the Alps, and I want you to experience that sensation in your own life. We recently did a podcast about exercise and redefining our relationship to it, and discussed how we want to go more in depth on specific sports that we have expertise with. From the gear to nutrition, I felt like it would be helpful for everyone interested in the sport of cycling to hear more specifics on how to do it – a sort of Cycling 101 class. For beginners and experts alike, there’s a ton of great information in here, as well as a special surprise from Vegan Athletic Apparel ;). I covered a lot, and hope it’s helpful! If I missed anything you were hoping I’d cover, please shoot me an email to tfflifestyle@gmail.com, and be sure to hop in the Thought For Food Club Facebook group to continue the conversation.

Aaron is taking the rest of November off of the podcast to recharge, disconnect, and focus on his family, so the podcast will be much more boring. He’ll be back though!

Interested in the oh-so sexy and functionally high-quality Vegan Athletic Apparel? They have offered up listeners of this podcast 15% off your order through December 31st by using discount code “TFF” at checkout. Their new winter line is absolutely EPIC, and I can confidently say that this is my favorite kit I’ve worn. Snatch up this deal, folks. Visit www.veganathleticapparel.com to learn more.

I will be in Los Angeles from November 17th-27th and will most likely be bringing my bike. If you’re in the area, let’s play bikes. I will also be at Circle V on the 18th so hope to see you there! 

Alrighty. Let’s go for a ride.

-Jackson


Show Notes

Resources:

Gear:

Giant Bicycles

Specialized 

Cannondale

Why I Bought a Gravel Bike

My Saddle

Vegan Athletic Apparel

 

Mechanics:

Parktool

Global Cycling Network

How to Clean Your Bike

 

Training/Riding:

Zwift

Strava Club

 

Nutrition:

MySportsScience

Skratch Labs


Related episodes:

 

Why You Should Stop Working Out

Dr. Kristin Keim

Toms Skujins

Dr. Allen Lim

Lachlan and Gus Morton

Daniel Bovalino

Exercise Addiction


Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com