Thought For Food Podcast

In the 23rd edition of the Random Show, Jackson chats with his great friend Sloan Storey; a world traveler, All-American nordic ski racer for the University of Utah, and most importantly: Jackson's prom date. Sloan has recently become passionate about plant-based nutrition, and wants to combine that with her degree in health education. We talk about eating disorders in athletes, van life in New Zealand, and her thoughts about nutrition. Follow Sloan on Instagram: @sloanstorey 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 Newsletter: tfflifestyle.com/newsletter Music by: David Cutter Music – http://www.davidcuttermusic.com

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       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

If you’re a regular listener and follower of TFF, then you’ll know how much we’re obsessed with plants, fiber, and gut health, and how all three of those things work in perfect synchronicity to create epic, blissful, bowel movements. We wanted to create a podcast and social media campaign that brings awareness to the importance and connection between health and fiber and plant foods, and of course taking epic dumps. It can seem like a big middle school level poop joke, but we’re dead serious about this topic and we’re tired of the anti-poop epidemic that is sweeping the Western world. We want to make pooping great again. So in this episode, we introduce the campaign and talk about what you can expect and how you can get involved. What the point of all of this is. And how we can implement it in our actual lives. So listen up! And prepare to hear a lot about poop and plants this month. 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. -Jackson and Aaron       Show Notes 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  

In this Random Show, Jackson shares his new morning routine, Aaron discusses life struggles as a parent, and we ruminate on athletic goals and the power of being outdoors. 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 Newsletter: tfflifestyle.com/newsletter Music by: David Cutter Music – http://www.davidcuttermusic.com

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

This is the final part of our two-part series on making the switch to a plant-based diet. A comprehensive guide to the basics of adopting a vegan, plant-based lifestyle. In the first episode, which you should definitely listen to before this one, was all about the WHY of plant-based living. The theoretical framework for the three main pillars of veganism: health, ethics, and environment. This episode is all about the HOW. The practical side. What books you should read, documentaries you should watch, gear you should have and foods you should eat. We did our best to cover a broad range of essential topics without going too deep since there simply wasn’t enough time. The goal of this series is to give you the knowledge and tools you need to launch into a successful and sustainable plant-based lifestyle! Definitely look through the show notes below to dig into the resources we discussed, and let us know if we missed anything of note! Share this far and wide with your plant-interested or omnivorous friends and family. We want this to break out of the echochamber to help people brand new to plant-based eating! Thanks for listening. -Jackson and Aaron P.S — Join our Facebook group to converse with an awesome group of people all over the plant-based spectrum to learn more and continue the conversation in a social way!        Show Notes: Books: Becoming Vegan by Brenda Davis RD and Vesanto Melina RD Idiots Guide to PBN by Juliana Hever RD & Ray Cronise How Not To Die and How Not To Die Cookbook by Michael Greger, MD Super Immunity and Eat To Live by Joel Fuhrman MD Proteinaholic by Garth Davis MD Thrive by Brendan Brazier Finding Ultra by Rich Roll Eat and Run by Scott Jurek Blue Zones & Blue Zones of Happiness by Dan Buettner Veganomicon and Vegan with a Vengeance by Isa Chandra Moskowitz Thug Kitchen cookbooks The Oh She Glows Cookbook by Angela Liddon The Forks Over Knives Plan by Alona Pulde and Matt Lederman, MD The Whole Foods Diet by John Mackey The Plant-Based Journey by Lani Muelrath A Plant-Based Life by Micaela Karlsen Why We Love Dogs, Eat Pigs and Wear Cows by Dr. Melanie Joy Prevent and Reverse Heart Disease by Caldwell Esselstyn MD Animal Liberation by Peter Singer Eating Animals by Jonathan Safran Foer   Documentaries: Forks Over Knives Fat Sick and Nearly Dead Cowspiracy Vegucated Earthlings May I Be Frank Racing Extinction What the Health From the Ground Up Eating Us Alive Speciesism The True Cost   Websites: Nutritionfacts.org Plantbasedresearch.org Engine2diet.com Drfuhrman.com Forksoverknives.com

When we first started our transition to a plant-based lifestyle, we wish there was a comprehensive guide, grounded in reason and logic, to help with understanding the why's and how's of eating and living this way. Without a proper understanding of both the theoretical and practical frameworks for a specific behavior change, it's going to be difficult to catalyze a sustainable, long term shift in dietary or lifestyle behavior. 100 episodes later, we've decided to remaster our 3rd ever episode and break it into two parts to help you or your friends and family move towards a healthier, compassionate, and sustainable lifestyle. This is our attempt at that guide. This week, it's all about the zoomed out, theoretical perspective. Why should we eat a plant-based diet? We draw upon discussions surrounding the "three pillars" of veganism, which are health, ethics/morality, and environment. We dive deep into specific studies, data, and arguments for why we should eat as many plants as possible to give you the basis for making this change. Know your why. We discuss the basics and essentials of these three pillars to paint the picture of why a plant-based diet matters. Next week, we'll dive into the practical, HOW to do the plant-based thing. We hope this helps you and your network find ease and confidence in centering your diet around plants, for our health, the health of animals, and our planet. Definitely check out the show notes to go deeper into the science and data! -Jackson and Aaron       Show Notes: References: AND Position Statement: https://www.ncbi.nlm.nih.gov/pubmed/27886704 Plant-Based Diets: A Physician's Guide: http://www.thepermanentejournal.org/issues/2016/summer/6192-diet.html Plant-Based Nutrition: An Idiot's Guide 2E: https://www.amazon.com/Plant-Based-Nutrition-2E-Idiots-Guides/dp/1465470204 Lifestyle Heart Trial: https://www.ncbi.nlm.nih.gov/pubmed/1973470 A Strategy to Arrest and Reverse Coronary Artery Disease: A 5 Year Longitudinal Study of a Single Physicians Practice: https://www.ncbi.nlm.nih.gov/pubmed/7500065 European Prospective Investigation into Cancer and Nutrition (EPIC): https://www.ncbi.nlm.nih.gov/pubmed/12639222 Nurses Health Studies (1 & 2): http://www.nurseshealthstudy.org/ Framingham Heart Study: https://www.framinghamheartstudy.org/ Adventist Health Studies: https://publichealth.llu.edu/adventist-health-studies Global Burden of Disease: http://www.healthdata.org/gbd How Not To Die: the Role of Diet in Preventing, Arresting, and Reversing Our Top 15 Killers: https://youtu.be/lXXXygDRyBU A Low Fat Vegan Diet and a Conventional Diabetes Diet: A Randomized, Controlled, 74 Week Clinical Trial: https://www.ncbi.nlm.nih.

This week is the first Patreon-exclusive episode of the podcast. We felt really compelled to start producing exclusive content for everyone that pledges their support on Patreon with $5 or more per month, so we can continue pushing forward with the show. These questions are from members of Patreon, and we think this is our best Q&A yet. It's also our longest episode yet! But we dig into some really great questions and give very detailed and thoughtful responses, so we hope you enjoy! If you haven't already, consider supporting our work on Patreon to gain access to exclusive content and make the show better. It means so much! Questions we cover include: * Should you eat whole plant sources of fat if you have cardiovascular disease? * What options are there for careers in nutrition? * Evidence based perspective on distilled water? * Thoughts on BCAA supplements? * Important insights into key vitamin supplementation for vegans * target amount of protein for gaining muscle? * What's the deal with vegan dating? * How to ride bikes in large cities? * and more! Again, to listen to the full episode, you must be a supporter on Patreon, so click the photo above to sign into TFF's Patreon page and download the episode. Enjoy the show! -Jackson and Aaron Show Notes: Relevant episodes: What's the Deal With Protein? What's the Deal With Iron? Nutrition Research with Micaela Karlsen   Peak flow rate study: https://pdfs.semanticscholar.org/71f2/a530c108c12b6991c0340afe04b102ba6613.pdf Complement: http://lightdrop.io Protein article: http://www.mysportscience.com/single-post/2017/10/18/How-much-protein-do-I-need-to-eat-to-build-muscle 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  

In this final podcast of 2017, Jackson and Aaron discuss a recent listener concern from the previous random show as well as our future goals for 2018. Please consider supporting the show so we can make it happen! www.patreon.com/thoughtforfood Connect with TFF: Website: tfflifestyle.com Instagram: instagram.com/tfflifestyle Facebook: facebook.com/tfflifestyle Thought For Food Club: facebook.com/groups/tffclub Twitter: twitter.com/tfflifestyle Patreon: patreon.com/thoughtforfood YouTube: bit.ly/tfftv Podcast: bit.ly/TFFitunes    

Reading is cool. It helps you learn and stuff. We read a lot of awesome books in 2017 and wanted to share them with you so you can read them too. In a world of constant digital stimulation, reading is becoming a lost art. Let's all read more in 2018. Let us know your favorite reads of the year! Thank you so very much to everyone who listened and supported TFF in 2017. Let's make 2018 even more EPIC! Love you all. -Jackson and Aaron       Check out the Plant Based on a Budget 2018 Challenge! It's a super affordable, yet incredibly valuable set of meal plans and recipe guides to hack the supermarket and do this whole plant-based thing on the super cheap. We recently had Toni Okamoto, the founder of PBOB, on the show and she has created this resource to help you (or someone you know!) so hop on in! It's starting next week. Learn more at: http://bit.ly/tffpbob   Subscribe to our newsletter, Thought For Food Thursday, to keep up with the latest news and helpful resources pertaining to all things science, plant-based nutrition, and epic living: http://eepurl.com/c_Jvp5 Show Notes Books Mentioned:  * The Gift of Fear * Lone Survivor * Tools of Titans * American Kingpin * Never Split The Difference * The Gene * The Death of Expertise * Homo Deus * Everything You Need to Know About Climate Change * Waking Up *

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 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:

        In this Random Show, Aaron and Jackson talk about things they're excited about and some interesting ideas for next year. Please consider supporting the show so we can make it happen! www.patreon.com/thoughtforfood Connect with TFF: Website: tfflifestyle.com Instagram: instagram.com/tfflifestyle Facebook: facebook.com/tfflifestyle Thought For Food Club: facebook.com/groups/tffclub Twitter: twitter.com/tfflifestyle Patreon: patreon.com/thoughtforfood YouTube: bit.ly/tfftv Podcast: bit.ly/TFFitunes    

As we approach year two and 100 episodes of the podcast, we've been reflecting on the experience and where we want to go in 2018 and beyond. We're at a bit of a crossroads — keep pushing on and plateau because of our life and work commitments, or see if we can really make TFF into the dream we envision? We would really really like to do the latter. In order to that, we need your help. Thought For Food has always been, and always will be, community focused. We listen to our tribe and it's clear that you want more frequent What's The Deal episodes, more practical nutrition information, more merchandise, and then extending TFF into in-person camps and events. The problem is that we're pretty much maxed out. Aaron has two young kids and a full time nursing job, and Jackson just took on a nearly full time job and is halfway through his graduate degree. In order to get to a place where TFF can continue growing and bringing you the quality of content you deserve, we need to bring in some income in order to sustainably keep doing this. A kickstart of sorts, to get us into a stable place monthly so we can launch into the next phase of TFF (especially since we will both be back in Boulder!). So, enter Patreon. We've tried making it happen before but never really asked in a way like we are today. We truly are grateful for everyone that has contributed thus far, it's helped us tremendously in our operating costs (such as media and website hosting, shirt purchasing, etc.). However, in order to spend the time we need to on TFF, we need to bring some personal income in to support this passion project, and we need the support from the tribe in a big way. If even a fraction of our listeners gave the equivalent of a latte each month ($60 a year), we could work full time on this. That's absolutely insane to think about. Our 2018 goal is to reach $3000/month on Patreon, which we feel is achievable. If you're reading or listening to this, and TFF brings you valuable information or community, entertainment, or has impacted your life in some capacity, consider supporting our work. It would mean so much. In today's episode of the podcast, we dive into the reasons behind this campaign, and what it means to us. Please check our our page here and we're looking forward to an amazing year full of science and epic dumps. Thank you all for the support!        -Jackson and Aaron Patreon: http://patreon.com/thoughtforfood   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  

As much good as the animal protection industry is doing and focused on promoting the fair treatment of animals, the reality is it’s lacking in diversity and inclusivity when it comes to the composition of advocates and employees in this space. In fact, only 11% of staff within the animal protection movement identify as people of color, which contrasts with the fact that 38% of our country is made up of people of color. Clearly if we want to move this mission forward in a more productive, creative, and effective way, we must move forward as it comes to diversity and inclusivity. Enter Encompass. A brand new nonprofit organization started by today’s guest, Aryenish Birdie, to meet this goal of improving the diversity and inclusivity of the animal protection movement. Aryenish has spent 20 years in this space, most prominently working at the Physician’s Committee For Responsible Medicine in the area of addressing animal testing. After recognizing the need for supporting people of color in this movement, Aryenish founded Encompass, which helps individual advocates and organizations in developing strategies and support systems in this area. I’m very thankful for the work Aryenish is doing and I was honored to have her on the show to talk about Encompass and this issue on the show, because this idea fills a much needed gap within the vegan space. We talked about the difference between diversity and inclusivity, how Encompass intends to shift the tides, and how white people like Aaron and I can help support the movement in a compassionate and supportive way. Definitely check out encompassmovement.org and sign up for their newsletter to learn more and get involved. You can also follow Encompass on social media at EncompassMVMT on Facebook, Twitter and Instagram. So in this time of divisiveness in our world, let’s all make an effort to change that and be more compassionate not only to animals, but to our fellow humans. Enjoy the conversation! -Jackson       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 Encompass Website Black Vegans Rock Breeze Harper Sistah Vegan Project Food Empowerment Project Vegan Advocacy Initiative Black Vegans Step Out Article Connect with Aryenish: Twitter: @AryenishBirdie Instagram: @a_vegan_birdie Connect with TFF:

On the Random Show this week, Jackson sits down with his brother from another mother, the kiwi sex god, Dylan Steeples of the Plant Power Podcast to talk about everything from starting a passion project as a young person, sexuality, and more. Check out Dylan's podcast at plantpower.co.nz and on iTunes and SoundCloud. Connect with TFF: Website: tfflifestyle.com Instagram: instagram.com/tfflifestyle Facebook: facebook.com/tfflifestyle Thought For Food Club: facebook.com/groups/tffclub Twitter: twitter.com/tfflifestyle Patreon: patreon.com/thoughtforfood YouTube: bit.ly/tfftv Podcast: bit.ly/TFFitunes