What We Eat on a Typical Day

Written by Doug Hay

I’m often asked by non-vegans, “So… what do you actually eat?”

And if you’re just starting out with the diet, or simply trying to wrap your head around what it’s like to be a plant-based athlete, understanding the reality of the diet can be difficult.

So in today’s episode, Matt and I try to answer that question by breaking down our typical day. Not necessarily our go-to recipes (although there is some of that), but how we structure our meals to make sure we get everything we need to fuel our workouts, families, and adventures.

And spoiler: our typical days are pretty simple.

Click the button below to listen now:

(more…)

The Healing Power of Yoga (and How You Can Get Started) with Katie Hay

Written by Doug Hay

If you aren’t a yogi already, you’ve probably at least considered attending a class. These days yoga studios are everywhere — from small towns to big cities — and that popularity has grown at least in part because of how accessible yoga is for not just the super fit, but for anyone willing to give it a try.

And more importantly, for how transformative it can be for both the mind and body.

The problem is, attending your first class is rather intimidating. What do you wear? Will you look silly when you don’t know the poses?

I remember how it felt before my first class, when I peppered my wife Katie, a certified Yoga Therapist and 500-hour Registered Yoga Teacher, with dozens of questions and concerns. She assured me no one would care that I didn’t know what I was doing.

Katie has seen firsthand yoga’s ability to relieve aches and pains, heal injury, and alter patterns of stress and uncertainty, and in today’s episode she not only shares her experiences as a teacher, but gives you that same reassurance she gave me…

So you can feel confident going into your first (or 100th) yoga class.

Here’s just some of what we talk about in this episode:

What is yoga (and who is it for)?
How to find the right yoga practice for you.
The questions Doug asked before his first yoga class.
Yoga and veganism — how they connect.
Why yoga can calm, quiet, and heal the mind.
Getting started with yoga.

Click the button below to listen now:

The Free-Time Formula with Jeff Sanders

Written by Doug Hay

Life… it’s stressful.

Work, kids, school, training, dishes, they all pile up draining you of energy and time, until suddenly, you no longer have any free-time to yourself.

Now, there are a lot of productivity gurus and self-help personalities pushing life-hacks and cheats to save 15 minutes here or free up a little time there, but rarely do they solve any of the lasting struggles overwhelming your day.

Jeff Sanders, a good friend of NMA, has a different approach.

You may remember Jeff from previous episodes of the podcast. He’s the host of the 5AM Miracle, and has helped both Matt and I work on creating more productive, healthier morning routines.

Today we’re bringing him back on, not to focus on mornings, but instead to help us understand how to identify and uproot the real causes of the procrastination and stress in our lives, and how to free up time to do what we love.

And to do that through the functional, real-life strategies — not hacks — outlined in his new book, The Free-Time Formula.

Click the button below to listen now:

The ‘Get Unstuck’ Episode

Written by Doug Hay

Feeling stuck with your fitness or nutrition?

Yeah, it happens to all of us. It’s happening to me right now (cooking routines), and judging from the responses to a recent NMA reader survey, there’s a good chance you’re feeling that way as well — whether it’s with your running, morning routine, or nutrition.

But does feeling stuck mean you’re just lacking motivation? Or is there something bigger going on?

In today’s episode, Matt and I discuss what it means for your health and lifestyle when you’re stuck, and whether getting unstuck should even be your focus.

If you’re a long-time listener to NMA Radio, Matt’s answer will likely surprise you…

Click the button below to listen now:

4 Reasons Your Ultramarathon is Closer than You Think

Written by Doug Hay

Want to run an ultramarathon, but don’t think you’re ready?

You aren’t the only one…

With trail and ultra running exploding in popularity, a lot of runners dream about making the leap, but never start because it feels too out-there.

Too long. Too difficult. Too extreme.

What if we were to tell you that your ultramarathon is actually a lot closer than you think?

In today’s episode, Matt and I address the four big hangups runners have when it comes to training for an ultramarathon, and why they might not be hangups at all.

Here’s just some of what we talk about in this episode:

Does a 50K count as an ultramarathon?
The ultra mindset (and how to embrace it).
Do you have what it takes to endure that type of training?
Why you don’t need to double your fitness.
The ultra training time commitment.
Learning to run trails.

Click the button below to listen now:

Building Muscle and Losing Fat on a Vegan Diet with Marcella Torres and Derek Tresize

Written by Doug Hay

Resistance training can be an enigma, and many of us have heard for years that building muscle on a plant-based diet is difficult if not impossible.

But on today’s episode of NMA Radio, we chat with Marcella Torres and Derek Tresize, former competitive body builders who know what it takes to bulk up, and they do it on a completely vegan diet (and with a family!). Their resistance training philosophy has helped countless people improve their lives by getting stronger, losing weight, and staying injury-free — even as they age.

If you’re looking to build muscle, but aren’t really sure you can do it on a whole-foods, plant-based diet, check out today’s conversation with Marcella and Derek.

Here’s just some of what we talk about in this episode:

What vegans need to know about building muscle.
Do plant-based athletes need supplements to get stronger?
How strength training can improve your life.
Body-weight exercise routines… are they enough?
Doug’s experience using Derek and Marcella’s plan.
Is being sore good or bad?

Click the button below to listen now:

Are We Improving Ourselves Too Much?

Written by Doug Hay

It’s no secret that we like self-improvement strategies here at NMA Radio. We often talk about the value in setting big goals and how to create habits that help with performance and productivity.

But is there a price to pay for constant personal development?

After reading a recent article on the pitfalls of the self-improvement craze in the New Yorker, and following it up with a few not-so-hip-on habit and life-hacking books, Matt has found himself asking a burning question: Is focusing on self-improvement even a good thing at all?

In today’s episode, we try to answer that question.

Click the button below to listen now:

Supplements for Vegans: What do You Need? (Replay)

Written by Doug Hay

It’s a compelling story, and an easy one to buy into: that with a diet so rich in micronutrients as a whole food, plant-based one is, we don’t need to supplement much.

That all we need is Vitamin B12, and the power of plants will take care of the rest.

Well, I’ll give you that this diet is pretty incredible … every month, new research backs this up. But at the same time, the research is shedding more and more light on what might be missing from even the most well-rounded plant-based diets.

In this episode of replay NMA Radio, I sit down with my friend and Lightdrop co-founder Matt Tullman — a big thinker whose “30 by 30” goal is to help the plant-based diet reach 30% of the population by the year 2030 — to talk in-depth about which nutrients vegans really need to think about, perhaps even consider supplementing with (DHA/EPA, D3, and B12), to maximize long-term health.

Matt and I agree that the best advertisement for the vegan movement is millions of strong, thriving vegans, and I hope listening to this interview will help you become (or remain!) one of them.

Click the button below to listen now:

The Big Holiday Extravaganza of 2017

Written by Doug Hay

One of my favorite episodes each year is our big, epic, vegan holiday extravaganza, when Matt and I discuss our wish lists and favorite seasonal films, and share what we plan to cook and drink over the holidays.

Here’s 2015’s and 2016’s.

This year, things are a little different. With Matt and his family traveling to Spain for the holiday, the conversation shifted towards traditions, travel, and dealing with family expectations.

But don’t you worry, Matt still shares his (ridiculous, if you ask me) Christmas movie list.

So light up the fire, pour yourself a Christmas beer, and enjoy this year’s holiday celebration.

Click the button below to listen now:

Plant-Based Muscle with Robert Cheeke and Vanessa Espinoza

Written by Doug Hay

Don’t think you can gain muscle on a plant-based diet? Think again.

Over the 200+ episodes of No Meat Athlete Radio, we’ve had vegan bodybuilder Robert Cheeke on to talk about training and nutrition a number of times. But rarely do we dive into what it really takes to build muscle on a vegan diet.

In today’s episode, we do just that.

Joined by Vanessa Espinoza, who co-author of the new book Plant-Based Muscle with Robert, we discuss the pros and challenges of bulking up on plants.

Click the button below to listen now: