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episode #265

WARNING: Going Vegan May Have Side Effects

July 2, 2023 in Podcast


This week I discuss some of the nutrition shortfalls of being on a vegan diet for a long period of time. I have referenced a Oct 2022 paper written by O'Keefe and others titled: Debunking the vegan myth: The case for a plant-forward omnivorous whole-foods diet.

I think it is important to understand some of the key nutrient differences between eating animal proteins vs. vegan proteins in order to optimize your health. With careful planning, it is entirely possible to create a vegan diet that can provide all the nutrition and vitamins needed for optimal health. It is, however, important to be aware of potential dietary deficiencies, and how they might be addressed.

Email me at brian@briangryn.com for any questions. Have a great week!

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right? Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and hopefully you to. My interview with Natalie and Tara Tara's a fifth generation dairy farmer.

Brian (43s):

Natalie owns and operates KaVo Cattle Company, and they, it was just an interesting perspective to listen to people that are actually living it day in, day out, as opposed to people like myself and maybe including you who just go to the store and buy meat or whatever they're getting. So g a really cool perspective on grass and grain fed beef, sort of the whole Vegan narrative, which we're gonna touch on today, consuming animal Proteins. And yeah, just really enjoyed, you know, having a different type of perspective on the podcast with Natalie and Tara. They also co-host a podcast called Discover Ag, so check that out, and I put a link in the show notes for that.

Brian (1m 28s):

Now on today's micro podcast, I wanted to piggyback off my conversation with Natalie and Tara and talk a little bit about, you know, sort of, I, I wanna say like this Vegan narrative or this myth that, you know, it's promoted as this cardiovascular, you know, helpful diet. Now, don't get me wrong, if you're coming from a standard American diet and you're going Vegan or vegetarian, I mean, you're gonna get better blood markers, you're gonna have greater health. And I think that's a positive thing. I mean, I've mentioned it a lot of times in the past.

Brian (2m 8s):

I was a pescatarian for quite a while, few years I'd say. And, and then right around when covid hit, I decided to introduce animal Proteins into my diet, mainly because I didn't feel like I was getting enough quality protein with the complete amino acids. And I was so active, I really will say this, and I said this on the podcast, I found a difference in how I felt and also just my body composition improved. I felt like I got stronger. So again, if, if, if there's, everyone has different reasons and I'm, and whatever reason, if you want to be Vegan, that's completely yours and it's totally up to you how you want to eat.

Brian (2m 54s):

But I will say that going from a pescatarian to more of an animal-based diet really did help me in the gym. And also just day-to-day as far as feeling better and, you know, gaining more muscle, which I think is important as we age. I love animals as much as anyone, but as long as you're getting it from a, you know, a quality source. And it sounds like from Natalie and Tara, that, that the humane, sort of the humane treatment of animals as far as cattle is concerned is pretty good. And, and they're, they know this cuz they're out there and a lot of It is family farms, so that's good to hear.

Brian (3m 38s):

And they're grazing and, and eating grass and things like that. you know, the one thing about being a Vegan that you just wanna keep in mind, and that's what I wanna touch on today and I'll share my screen real quick so you can see if you're watching on YouTube, is I'm just gonna touch on this paper that was done, as you can see by James O'Keefe. And the title is called Debunking, the vegan myth, The case for a plant forward omnivorous whole foods diet. And I'm gonna just give you sort of the abstract my thoughts on it, And, you know, I'm not here to change your opinion one way or the other. Again, this is all, this is your path, this is your sort of health journey.

Brian (4m 21s):

But I think it's important to know that if you are Vegan or even vegetarian, there might be some deficiencies that might come up. And it talk talks about it on this, on this article, on this paper. And one of the things that it says is that strict adherence to a Vegan diet could cause predictable deficiencies in nutrients including vitamin b12, b2, vitamin D, which we, we all know important. Vitamin D is niacin iron, iodine, zinc, high quality Proteins omega three s. And calcium prolonged strict veganism increases the risk for bone fractures, sarcopenia, muscle loss, anemia, and depression.

Brian (5m 6s):

So, and it, it goes on stating a more logical diet of a plant forward omnivorous eating pattern that emphasizes generous consumption of natural unprocessed foods, predominantly from, from plants, but also adding in modest amounts of animal foods such as wild caught fish, seafood, pasture rays, meat eggs, and fermented unsweetened dairy should be consumed as well. So again, it was, it, it was, it's, it's a lo long sort of abstract on some of the deficiencies that could come up when being on a vegan diet for a long period of time. And I think it's important to just keep this in mind because you can, you can be a Vegan or vegetarian and add in some supplementation to sort of make up for the, the lack of maybe quality Proteins.

Brian (5m 59s):

Don't get me wrong, you can get protein from an animal from, from a, a Vegan based diet. But the only issue you might run into is the fact that animal Proteins have a higher bioavailability and they have this complete amino acid profile. And one of the keys am key amino acids. And I, you know, talking with Dr. Don Lehman who I've interviewed before, is he talks about leucine, you should aim for three grams of leucine per per meal to help with what something called muscle protein synthesis. And as you know, we get into our forties and fifties and sixties, we want to avoid sarcopenia, which he talks about in this abstract, which is, you know, loss of muscle mass as we age because, you know, bone fractures, you know, It is one of those things that can happen as you get older.

Brian (6m 52s):

And if you're not sort of aware of getting in enough protein, also doing Resistance training, which is just if not more important and just supporting muscle growth and repair is just, you know, I think should be one of the top priorities we have as we get older. you know, there's Vegan protein such as YLS and quinoa and they do have some nutrients in them, but they do lack some of the amino acids that that, but, you know, so, so it's gonna come down to supplementation for that. And as I said before, vitamin b12, iron is a big one. For instance, plant-based sources of iron and calcium aren't as well absorbed as those found in animal products.

Brian (7m 35s):

So this can lead to deficiencies over time. So it's just comes down to, I think, careful planning if you're a Vegan as far as meeting your nutrient needs. So that's really one I wanna touch on today. I mean, you know, I can go on and on. I mean, we talk about vitamin D, you know, something that is important to, to do, you know, to get outside and get some sun on your skin, but you know, also to insufficient calcium, you know, can lead to risk of developing osteoporosis down the road. So, we just wanna make sure that we have a balance that's a balanced diet, that includes a variety of nutrient rich foods, So, we can maintain quality health and prevent any, any deficiencies that could come down the road because I think in the short term, most diets work, right?

Brian (8m 27s):

But we're looking for long-term something that's long-term and sustainable. And so, you know, I think this is, you know, why Mediterranean diets have just been, you know, well touted and, and things that, you know, ca can lead to positive health outcomes because you sort of have a balance of Lean Proteins, you know, and, and then you also can add in, you know, if you want, obviously, you know, grains and things like that. I am not big into adding a ton of grains into my diet. I definitely have more of a animal-based, you know, prioritizing protein for every meal. I do have some vegetables, not a ton, maybe some starches, some sweet potato.

Brian (9m 9s):

And that's just worked well for me. I've added in quite a bit of fruit in my diet after interviewing Jay Feldman. And fruit is something that I think people might get scared of, but it's not something to be afraid of. You'll, you'll find probably no one who gets overweight from, or, or unhealthy outcomes from eating too much fruit. I think the good for motility, gut motility and so on and so forth. So, and you're getting quality nutrients and yeah, it just gives you a variety. So anyways, that's what I wanted touch on today. I'm not here to tell you to eat one way or the other, I'm just gonna give you sort of my experience and I wanted to touch on that paper by James O'Keefe, especially just interviewing Natalie and Tierra, who are, you know, in, you know, on the ranch every day or, or the dairy farm.

Brian (10m 3s):

And it was great to learn from them. So hopefully you take that, you know, add that however you want. If you're not getting animal Proteins in, maybe it's something that you should look into because of the bioavailability and the higher amino acid profile along with, you know, the b12, the iron, the calcium, you know, even though omega threes that you can get from that. So something to keep in mind, and if you have any questions, you can email me, email me Brian Gryn I dot com. If you got my recent email, you'll see that my book is on Amazon in paperback or Kindle or you can get it in a PDF format as well. So really excited for that, the Stepladder system.

Brian (10m 45s):

Check it out and if you, you're loving the podcast, would love a review, that'd be great. Get more people to enjoy it and share it out. I would, I would greatly appreciate it. I don't take on any sponsors and commercial free. So have a great rest of the week and I will talk to you Friday with another great interview. Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was.

Brian (11m 27s):

Thanks again and have a great day.

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