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Hi friends,

We get how overwhelming nutritional advice can be. It comes at us from so many directions, and for every piece of advice we get, there’s another piece that seems to contradict it

That’s why we brought on Rhyan Geiger, to give us the ultimate guide to plant-based nutrition, that you can come back to again and again. Rhyan is a registered dietitian, who’s dedicated her life to helping people enjoy eating more plant-based in a way that feels doable in real life. She wrote Vegan Slow Cooking for Two, and has been published in many places, including Women’s Health, Well+Good, and Shape. Her calm, no-panic approach to vegan nutrition helps us cut through the noise.

She starts by addressing the confusion around nutrition today, and why context and reliable sources matter. Then she delves into the big topic of calories and helps us rethink what we need and how to listen to our bodies. We discuss tools and tests that help guide the best decisions for YOU. We also look at hot topics like protein and explore why fiber is actually the overlooked key factor. And if you wonder what to eat and how much, Rhyan answers, considering your own lifestyle and goals. She also advises on how to take changes slowly, to give your gut time to adjust.

Listen on to learn about the nutrients plant-based eaters should pay attention to, what deficiencies are common, how cooking methods can make a nutritional difference, and what surprising foods can give the biggest bang-for-the-buck.

To close, Rhyan gives a very reasonable explanation to when and why to consider supplementing, before getting super practical. We break down how to realistically achieve nutrient-dense plant-based eating while busy and on a budget, with easy guidelines for a balanced plate, and tips on taking away the overwhelm with strategies like meal prepping and tools that make it easy.

We hope this episode truly serves a clear and practical guide to keep you thriving on your nutrition journey.

♡ Toni & Michelle

EPISODE SHOW NOTES

• Why there’s so much confusion around nutrition and why context matters
• Why it’s important to have a reliable source for nutrition info
• Rethinking calories and calorie needs and how to listen to your body
• Easy ways to address feeling low energy on a plant-based diet, and why it may not be what you think
• Tools and tests you can use to evaluate what you’re eating
• Taking advantage of the momentum of habits
• The value of annual bloodwork and what to ask Drs to look for
• Why it’s actually very unlikely to have a protein deficiency and the much more likely deficiency
• An easy target for protein amounts per meal & foods that are protein boosters
• How lifestyle and personal goals can shape your nutritional goals
• The nutrients that plant-based eaters should pay attention to 
• How even omnivores can often be iron-deficient, and what to do about it
• Iron-rich foods to incorporate into your diet
• How cooking methods can affect various nutrients
• What you need to know about omegas, vitamin D, and iodine
• How and why to 'sun' mushrooms
• Considerations about vitamin D and sunscreen use
• Why to ease into fiber-rich foods for the sake of your guts
• Advice on eating beans and normalizing transitional discomforts
• How you can shape your palate to enjoy more foods
• The role of supplementing and what factors can influence the need to supplement
• How to eat nutritiously while busy and on a budget & simple guidelines for a balanced plate
• The benefits of meal prepping and easy methods and tools to help

RESOURCES

• Rhyan's Website and Instagram (@phxvegandietitian)
• Rhyan's cookbook: Vegan Slow Cooking for Two
• Vegan Nutrition Guide
• MyFitnessPal app
• Plant Based on a Budget Meal Plans
• Tools:
  • Instant Pot
  • Freezer Cube Molds

RELATED EPISODES

• Ep 127: Protein-Packed Meal Planning Tips With a Registered Dietitian
• Ep 125: Nutrition 101 for Plant Based Kids — And How to Get Them Love Vegetables
• Ep 108: Plant-Based Nutrition 101
• Ep 88: Vegan Nutrition Q&A With A Plant-Based Dietitian
• Ep 76: Gut Health Part II with Dr. Will Bulsiewicz
• Ep 75: Gut Health & Why It Matters with the Bestselling Author of Fiber Fueled, Dr. Will Bulsiewicz
• Ep 60: Vegan Nutrition 101
• Ep 27: Meal Prepping Tips to Save Time & Money

CONNECT WITH TONI OKAMOTO:

WEBSITE | YOUTUBE | INSTAGRAM | TIKTOK | FACEBOOK 

CONNECT WITH MICHELLE CEHN:

WEBSITE |  YOUTUBE | INSTAGRAM | TIKTOK | FACEBOOK 

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