{"version":"1.0.0","segments":[{"speaker":"Muscle Deficient Vegan","startTime":0.02,"endTime":3.78,"body":"Welcome to the Deficient Vegans podcast, episode 44. I'm the muscle deficient"},{"speaker":"Muscle Deficient Vegan","startTime":3.78,"endTime":5.94,"body":"vegan here with the protein deficient vegan. Do you want to say hi?"},{"speaker":"Protein Deficient Vegan","startTime":6.08,"endTime":6.34,"body":"Hi!"},{"speaker":"Muscle Deficient Vegan","startTime":6.5,"endTime":7.06,"body":"Hi, everybody."},{"speaker":"Muscle Deficient Vegan","startTime":7.54,"endTime":10.46,"body":"So this week, we're going to talk about some supplements that could be worthwhile"},{"speaker":"Muscle Deficient Vegan","startTime":10.46,"endTime":12.76,"body":"and others maybe you should just skip, at least for now."},{"speaker":"Muscle Deficient Vegan","startTime":13.2,"endTime":16.5,"body":"We'll also talk about our myth of the week, which is that phytic acid in plant"},{"speaker":"Muscle Deficient Vegan","startTime":16.5,"endTime":18.48,"body":"foods means that you can't get nutrients from them."},{"speaker":"Protein Deficient Vegan","startTime":18.64,"endTime":20.78,"body":"Is that the whole anti-nutrient thing?"},{"speaker":"Muscle Deficient Vegan","startTime":20.78,"endTime":22.92,"body":"Yeah, pretty much. Okay. So we'll talk about it a little bit."},{"speaker":"Protein Deficient Vegan","startTime":23.3,"endTime":25.7,"body":"Can't wait. But first up, new news."},{"speaker":"Muscle Deficient Vegan","startTime":25.9,"endTime":30.56,"body":"New news! So the first piece of news is going to sound a little like Groundhog"},{"speaker":"Muscle Deficient Vegan","startTime":30.56,"endTime":32.14,"body":"Day, but we have news about Chomp Chocolate."},{"speaker":"Protein Deficient Vegan","startTime":32.46,"endTime":36.94,"body":"Wow. They should really rename it to like the Neverending Chocolate Saga or"},{"speaker":"Protein Deficient Vegan","startTime":36.94,"endTime":40.12,"body":"Saga Chocolate or the Chocolate Chronicles."},{"speaker":"Muscle Deficient Vegan","startTime":41.56,"endTime":44.98,"body":"We've mentioned Chomp Chocolate a lot over the years. A couple of weeks ago,"},{"speaker":"Muscle Deficient Vegan","startTime":45.02,"endTime":50.0,"body":"we mentioned Chomp Chocolate was kind of like starting Chomp Chocolate 3.0 because"},{"speaker":"Muscle Deficient Vegan","startTime":50.0,"endTime":53.0,"body":"they had switched from Chomp to like Chomp Chocolate. And now they were going"},{"speaker":"Muscle Deficient Vegan","startTime":53.0,"endTime":53.92,"body":"back to Chomp Chocolate."},{"speaker":"Protein Deficient Vegan","startTime":54.55,"endTime":56.51,"body":"Chomp chocolate is now dead officially."},{"speaker":"Muscle Deficient Vegan","startTime":56.85,"endTime":58.29,"body":"Yeah. He's like selling the factory."},{"speaker":"Protein Deficient Vegan","startTime":59.03,"endTime":59.31,"body":"R.I.P."},{"speaker":"Muscle Deficient Vegan","startTime":59.87,"endTime":65.07,"body":"Liquidating assets. R.I.P. But he posted a day or two ago saying that he was"},{"speaker":"Muscle Deficient Vegan","startTime":65.07,"endTime":69.33,"body":"going to kind of restart a chocolate brand from scratch with just like a one man operation."},{"speaker":"Muscle Deficient Vegan","startTime":69.55,"endTime":72.31,"body":"Just him making chocolate. And he's going to call it rogue chocolate."},{"speaker":"Protein Deficient Vegan","startTime":72.45,"endTime":74.73,"body":"And he already has a website and everything. Yeah. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":74.87,"endTime":77.19,"body":"We'll keep an eye on it. See how it goes. He does make really good chocolate."},{"speaker":"Protein Deficient Vegan","startTime":77.27,"endTime":78.11,"body":"He makes great chocolate."},{"speaker":"Muscle Deficient Vegan","startTime":78.11,"endTime":80.97,"body":"So, yeah, I think he's going to try to really focus on, like,"},{"speaker":"Muscle Deficient Vegan","startTime":81.21,"endTime":84.23,"body":"sustainable, ethically sourced stuff, which he tried to do with Chomp Chocolate"},{"speaker":"Muscle Deficient Vegan","startTime":84.23,"endTime":86.31,"body":"and kind of got hammered on supply chain issues."},{"speaker":"Protein Deficient Vegan","startTime":86.59,"endTime":88.97,"body":"Yeah, I think everything just started getting too expensive."},{"speaker":"Protein Deficient Vegan","startTime":88.97,"endTime":92.85,"body":"And for the price point he was trying to sell it at, it wasn't, like, sustainable."},{"speaker":"Protein Deficient Vegan","startTime":93.15,"endTime":96.39,"body":"Right. But it sounds like he's doing, like, incredibly small batches because"},{"speaker":"Protein Deficient Vegan","startTime":96.39,"endTime":97.59,"body":"it's like a one-man show."},{"speaker":"Protein Deficient Vegan","startTime":97.83,"endTime":101.29,"body":"Yeah. I don't know why he had to change the name. I feel like this is getting so confusing."},{"speaker":"Protein Deficient Vegan","startTime":101.53,"endTime":104.85,"body":"Like, everyone already knows what Chomp is. I kind of wish, I mean,"},{"speaker":"Protein Deficient Vegan","startTime":104.95,"endTime":108.13,"body":"maybe there's, like, something there. I don't know, like, legally he needs to change it or something."},{"speaker":"Protein Deficient Vegan","startTime":108.37,"endTime":110.55,"body":"I don't know. But it's rogue now."},{"speaker":"Muscle Deficient Vegan","startTime":110.67,"endTime":116.35,"body":"All right. Next up, Bettany Farms is making a new stretchy mozzarella vegan cheese. Oh."},{"speaker":"Muscle Deficient Vegan","startTime":116.71,"endTime":120.51,"body":"Now, this does not use precision fermented casein protein like a lot of the"},{"speaker":"Muscle Deficient Vegan","startTime":120.51,"endTime":123.13,"body":"other stretchy cheeses do. And it's also not dairy."},{"speaker":"Protein Deficient Vegan","startTime":123.25,"endTime":124.27,"body":"Look at us branching out."},{"speaker":"Muscle Deficient Vegan","startTime":126.01,"endTime":129.35,"body":"It looks like they will mostly be focused on business-to-business distribution."},{"speaker":"Muscle Deficient Vegan","startTime":129.39,"endTime":133.51,"body":"So, selling to, like, pizza chains or whoever else, restaurants in general."},{"speaker":"Muscle Deficient Vegan","startTime":133.51,"endTime":137.99,"body":"and then also to food manufacturers so they can make products for it to go in the grocery store."},{"speaker":"Protein Deficient Vegan","startTime":138.19,"endTime":141.89,"body":"I'm looking forward to hopefully one pizza chain in the U.S."},{"speaker":"Protein Deficient Vegan","startTime":142.35,"endTime":146.55,"body":"buying this and offering a vegan cheese option. That'd be nice."},{"speaker":"Muscle Deficient Vegan","startTime":146.67,"endTime":150.57,"body":"That would be nice. I don't think you'll be able to buy it directly yourself"},{"speaker":"Muscle Deficient Vegan","startTime":150.57,"endTime":151.79,"body":"in the grocery store soon."},{"speaker":"Muscle Deficient Vegan","startTime":152.67,"endTime":156.93,"body":"But they did a study and they said 39% of people preferred their cheese to dairy"},{"speaker":"Muscle Deficient Vegan","startTime":156.93,"endTime":158.39,"body":"or they had no preference."},{"speaker":"Protein Deficient Vegan","startTime":159.19,"endTime":160.79,"body":"That is really high."},{"speaker":"Muscle Deficient Vegan","startTime":160.95,"endTime":162.53,"body":"People are very particular about cheese."},{"speaker":"Protein Deficient Vegan","startTime":162.93,"endTime":166.73,"body":"Yeah. People really want the stretch. I've had a lot of people be like,"},{"speaker":"Protein Deficient Vegan","startTime":167.32,"endTime":169.78,"body":"On my recipes, like, does this one stretch?"},{"speaker":"Muscle Deficient Vegan","startTime":170.24,"endTime":170.42,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":170.62,"endTime":172.96,"body":"And it's like, it's kind of hard to get your cheese to stretch really."},{"speaker":"Protein Deficient Vegan","startTime":173.12,"endTime":176.88,"body":"Like with, and also keeping all the like flavors you want in it and stuff. Right."},{"speaker":"Protein Deficient Vegan","startTime":177.64,"endTime":181.9,"body":"Yeah. Be interesting to see this one. Also, I mean, there's like such a large"},{"speaker":"Protein Deficient Vegan","startTime":181.9,"endTime":183.92,"body":"part of the population that's dairy intolerant."},{"speaker":"Protein Deficient Vegan","startTime":184.04,"endTime":187.06,"body":"So I don't know why businesses don't offer vegan cheese."},{"speaker":"Muscle Deficient Vegan","startTime":187.34,"endTime":189.38,"body":"Yeah. Hopefully see more of those in the future. And like you said,"},{"speaker":"Muscle Deficient Vegan","startTime":189.42,"endTime":191.24,"body":"it'd be great to have one of the big pizza chains."},{"speaker":"Protein Deficient Vegan","startTime":191.36,"endTime":197.78,"body":"It'd be so nice. Yeah. Because we, Jet Pizza is one we had last week or something. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":197.98,"endTime":201.08,"body":"And they have, like, a whole section on their website about how it's not just"},{"speaker":"Protein Deficient Vegan","startTime":201.08,"endTime":205.76,"body":"a pizza place. It can be a vegan experience. Like, they have a whole vegan page."},{"speaker":"Protein Deficient Vegan","startTime":205.86,"endTime":209.1,"body":"Yeah. And it's, like, and they're talking about, like, oh, all of our crust"},{"speaker":"Protein Deficient Vegan","startTime":209.1,"endTime":212.46,"body":"except for one crust are vegan and all of our sauces are vegan."},{"speaker":"Protein Deficient Vegan","startTime":212.96,"endTime":217.2,"body":"And they don't have vegan cheese. They have a vegan page talking about the vegan"},{"speaker":"Protein Deficient Vegan","startTime":217.2,"endTime":219.44,"body":"experience at Jet's Pizza but no cheese."},{"speaker":"Muscle Deficient Vegan","startTime":219.54,"endTime":220.8,"body":"And their vegan butter crust."},{"speaker":"Protein Deficient Vegan","startTime":220.94,"endTime":222.94,"body":"I know. Yeah. That shit annoys me."},{"speaker":"Muscle Deficient Vegan","startTime":223.04,"endTime":223.6,"body":"It is annoying."},{"speaker":"Protein Deficient Vegan","startTime":224.12,"endTime":228.2,"body":"So we just like have cheese at home and put it on. But it's annoying because"},{"speaker":"Protein Deficient Vegan","startTime":228.2,"endTime":229.96,"body":"it'd just be nice. It'd be nice."},{"speaker":"Protein Deficient Vegan","startTime":230.32,"endTime":233.94,"body":"If you're having a hard day and you want to order pizza and you actually get"},{"speaker":"Protein Deficient Vegan","startTime":233.94,"endTime":237.42,"body":"the pizza the way you want to eat the pizza and you don't have to do any extra"},{"speaker":"Protein Deficient Vegan","startTime":237.42,"endTime":240.0,"body":"like cheese addition at home. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":240.62,"endTime":243.76,"body":"Or like be able to go to a restaurant. Because like am I going to take my shaker"},{"speaker":"Protein Deficient Vegan","startTime":243.76,"endTime":247.36,"body":"of vegan cheese parm? Probably not. Yeah. I mean I might."},{"speaker":"Muscle Deficient Vegan","startTime":247.4,"endTime":250.18,"body":"I've seen those people who have like the little hot sauce on this thing on their"},{"speaker":"Muscle Deficient Vegan","startTime":250.18,"endTime":251.46,"body":"belt. You should start doing that with cheese."},{"speaker":"Protein Deficient Vegan","startTime":251.88,"endTime":255.18,"body":"But like I should start bringing like a bag of Veolife and be like,"},{"speaker":"Protein Deficient Vegan","startTime":255.26,"endTime":257.72,"body":"can you hook me up in the back?"},{"speaker":"Muscle Deficient Vegan","startTime":259.08,"endTime":260.6,"body":"So hopefully that makes progress."},{"speaker":"Protein Deficient Vegan","startTime":260.88,"endTime":261.54,"body":"Fingers crossed."},{"speaker":"Muscle Deficient Vegan","startTime":261.82,"endTime":266.9,"body":"The last one is Solar Foods is making a ready to drink protein shake and they're"},{"speaker":"Muscle Deficient Vegan","startTime":266.9,"endTime":268.32,"body":"making the protein from carbon dioxide."},{"speaker":"Protein Deficient Vegan","startTime":268.66,"endTime":272.66,"body":"Oh, it's kind of like the one we told you about last week about I think it was"},{"speaker":"Protein Deficient Vegan","startTime":272.66,"endTime":275.22,"body":"similar, like making protein from greenhouse gases. Yeah, yeah."},{"speaker":"Protein Deficient Vegan","startTime":276.36,"endTime":278.16,"body":"Making protein from the air."},{"speaker":"Muscle Deficient Vegan","startTime":278.36,"endTime":282.46,"body":"Yeah, pretty cool. It's going to be 90 calories with 12 grams of protein,"},{"speaker":"Muscle Deficient Vegan","startTime":282.62,"endTime":285.44,"body":"which is really good. Four grams of fat, two grams of fiber."},{"speaker":"Protein Deficient Vegan","startTime":286.36,"endTime":287.02,"body":"Exciting. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":287.2,"endTime":290.54,"body":"It looks like they had a lot of flavors like mango, raspberry, some stuff like that."},{"speaker":"Protein Deficient Vegan","startTime":291.08,"endTime":294.8,"body":"Yeah, it said it was like a little less sweet than some other drinks."},{"speaker":"Protein Deficient Vegan","startTime":295.0,"endTime":297.96,"body":"Yeah. I'll be interested to try it if we can get our hands on it. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":298.06,"endTime":301.1,"body":"I think the actual product is going to be called Solian protein."},{"speaker":"Muscle Deficient Vegan","startTime":301.4,"endTime":304.72,"body":"Yeah. Something like that. We'll let you know if we see it pop up anywhere."},{"speaker":"Muscle Deficient Vegan","startTime":306.22,"endTime":309.94,"body":"All right. Now let's get into the main segment here. So first of all,"},{"speaker":"Muscle Deficient Vegan","startTime":310.2,"endTime":313.82,"body":"the important thing to know when we're talking about supplements is that a lot,"},{"speaker":"Muscle Deficient Vegan","startTime":314.06,"endTime":316.7,"body":"probably most supplements don't really have proven benefits."},{"speaker":"Muscle Deficient Vegan","startTime":317.08,"endTime":320.38,"body":"So even the ones that do really work for like performance, for like,"},{"speaker":"Muscle Deficient Vegan","startTime":320.42,"endTime":323.96,"body":"you know, trying to get gym progress, something like that, are just a couple"},{"speaker":"Muscle Deficient Vegan","startTime":323.96,"endTime":326.24,"body":"of percentage points above what you would do without it. So you could really"},{"speaker":"Muscle Deficient Vegan","startTime":326.24,"endTime":327.52,"body":"go without any supplements."},{"speaker":"Protein Deficient Vegan","startTime":328.04,"endTime":331.38,"body":"Yeah. And I think a lot of them don't even really have to prove their claims, right?"},{"speaker":"Protein Deficient Vegan","startTime":331.46,"endTime":335.8,"body":"They can just like put wild outlandish claims on their packaging and they just"},{"speaker":"Protein Deficient Vegan","startTime":335.8,"endTime":338.7,"body":"kind of get away with it and like how are you going to prove them wrong i"},{"speaker":"Muscle Deficient Vegan","startTime":338.7,"endTime":342.34,"body":"Think the only regulation there is around like very specific medical claims"},{"speaker":"Muscle Deficient Vegan","startTime":342.34,"endTime":346.1,"body":"like you can't be like this cures cancer yeah yeah but uh yeah beyond that they"},{"speaker":"Muscle Deficient Vegan","startTime":346.1,"endTime":350.04,"body":"can make a lot of performance claims and you know basically aren't regulated"},{"speaker":"Muscle Deficient Vegan","startTime":350.04,"endTime":353.04,"body":"like what is in the product as long as it's not toxic yeah."},{"speaker":"Protein Deficient Vegan","startTime":353.04,"endTime":355.84,"body":"Now i will say as like"},{"speaker":"Protein Deficient Vegan","startTime":355.84,"endTime":358.64,"body":"a content creator well i create recipes right"},{"speaker":"Protein Deficient Vegan","startTime":358.64,"endTime":361.88,"body":"but like i have like a presence on social media i get"},{"speaker":"Protein Deficient Vegan","startTime":361.88,"endTime":364.96,"body":"no less than like two emails"},{"speaker":"Protein Deficient Vegan","startTime":364.96,"endTime":368.08,"body":"per week from random ass supplement companies being like"},{"speaker":"Protein Deficient Vegan","startTime":368.08,"endTime":370.84,"body":"we'll give you this free shit and like you talk about our"},{"speaker":"Protein Deficient Vegan","startTime":370.84,"endTime":373.82,"body":"supplements and like you can make all this money when"},{"speaker":"Protein Deficient Vegan","startTime":373.82,"endTime":377.76,"body":"people use your affiliate code which is um yeah i'm not going to be doing that"},{"speaker":"Protein Deficient Vegan","startTime":377.76,"endTime":382.72,"body":"yeah supplements i can't be like promoting supplements like how long would i"},{"speaker":"Protein Deficient Vegan","startTime":382.72,"endTime":386.2,"body":"need to be on the supplements to even see tangible benefits but they don't want"},{"speaker":"Protein Deficient Vegan","startTime":386.2,"endTime":389.36,"body":"that they want you to like you're gonna get the package on monday and we want"},{"speaker":"Protein Deficient Vegan","startTime":389.36,"endTime":392.34,"body":"you to post about it on friday like yeah fuck you yeah"},{"speaker":"Muscle Deficient Vegan","startTime":392.34,"endTime":397.02,"body":"Like oh i took i took this vitamin and suddenly i feel better like if that if"},{"speaker":"Muscle Deficient Vegan","startTime":397.02,"endTime":400.26,"body":"that happens you had a very severe deficiency right most of the time if you"},{"speaker":"Muscle Deficient Vegan","startTime":400.26,"endTime":404.04,"body":"take a supplement you're not really gonna feel much at all yeah like with some"},{"speaker":"Muscle Deficient Vegan","startTime":404.04,"endTime":407.6,"body":"of the performance ones you'll get um you know improvements over time but you're"},{"speaker":"Muscle Deficient Vegan","startTime":407.6,"endTime":410.0,"body":"not it's gonna be really hard for you to be like i feel disordered."},{"speaker":"Protein Deficient Vegan","startTime":410.0,"endTime":413.3,"body":"Yeah yeah and they give you like three days before they want you to post."},{"speaker":"Protein Deficient Vegan","startTime":413.44,"endTime":416.1,"body":"So I just want you guys to keep that in mind when you see people,"},{"speaker":"Protein Deficient Vegan","startTime":416.1,"endTime":418.98,"body":"like, promoting shit on their pages on social media."},{"speaker":"Protein Deficient Vegan","startTime":419.16,"endTime":422.32,"body":"They probably got the same deal. They're getting paid for this,"},{"speaker":"Protein Deficient Vegan","startTime":422.32,"endTime":425.82,"body":"and they've used it for maybe two days before they told you about it."},{"speaker":"Protein Deficient Vegan","startTime":425.92,"endTime":429.86,"body":"So probably don't trust them. Yeah, maybe. I think that's, like, a pretty..."},{"speaker":"Protein Deficient Vegan","startTime":430.29,"endTime":433.49,"body":"A pretty fair, be skeptical."},{"speaker":"Muscle Deficient Vegan","startTime":434.13,"endTime":437.37,"body":"Yeah, for sure. The only supplements you might need to take,"},{"speaker":"Muscle Deficient Vegan","startTime":437.57,"endTime":440.05,"body":"in quotes, are things that are like recommended or prescribed by your doctor"},{"speaker":"Muscle Deficient Vegan","startTime":440.05,"endTime":441.53,"body":"to treat a specific deficiency."},{"speaker":"Muscle Deficient Vegan","startTime":441.97,"endTime":445.35,"body":"And the only caveat there is if you're a vegan, you do need to take B12 because"},{"speaker":"Muscle Deficient Vegan","startTime":445.35,"endTime":446.59,"body":"you're not getting it really anywhere."},{"speaker":"Protein Deficient Vegan","startTime":446.61,"endTime":449.41,"body":"Unless you're eating a lot of nutritional yeast and it's fortified."},{"speaker":"Muscle Deficient Vegan","startTime":449.61,"endTime":452.29,"body":"Yeah, you'll have to get supplementation in some form. That doesn't necessarily"},{"speaker":"Muscle Deficient Vegan","startTime":452.29,"endTime":455.21,"body":"mean a pill. Like you were saying, you can get it through some fortified foods."},{"speaker":"Protein Deficient Vegan","startTime":455.41,"endTime":456.99,"body":"Yeah, I think even vegan cheese."},{"speaker":"Muscle Deficient Vegan","startTime":457.15,"endTime":459.43,"body":"Yeah, vegan cheese has a lot of the time now. You will need to make sure you're"},{"speaker":"Muscle Deficient Vegan","startTime":459.43,"endTime":462.39,"body":"getting it, though. That's the only one that's like definitely you have to figure it out."},{"speaker":"Muscle Deficient Vegan","startTime":463.46,"endTime":467.58,"body":"So, let's go through a few of the supplements that we do like and we do use."},{"speaker":"Muscle Deficient Vegan","startTime":467.94,"endTime":469.7,"body":"So, the first one is protein powder."},{"speaker":"Protein Deficient Vegan","startTime":470.38,"endTime":471.84,"body":"I don't like it. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":473.16,"endTime":475.34,"body":"I actually think of this as more of a food than a supplement,"},{"speaker":"Muscle Deficient Vegan","startTime":475.56,"endTime":476.96,"body":"but it's very often lumped in with supplements."},{"speaker":"Protein Deficient Vegan","startTime":476.96,"endTime":481.36,"body":"I do not know why it got lumped in with supplements. It's just like it's a portable food."},{"speaker":"Muscle Deficient Vegan","startTime":481.7,"endTime":482.06,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":482.28,"endTime":483.7,"body":"I don't know. It's a food."},{"speaker":"Muscle Deficient Vegan","startTime":483.82,"endTime":484.48,"body":"It's a powdered food."},{"speaker":"Protein Deficient Vegan","startTime":484.86,"endTime":487.9,"body":"It's just a food. I mean, they'd be like calling a protein bar a supplement."},{"speaker":"Muscle Deficient Vegan","startTime":488.12,"endTime":491.92,"body":"Now, some protein powders do include supplements in there. Like they'll throw"},{"speaker":"Muscle Deficient Vegan","startTime":491.92,"endTime":494.08,"body":"in like taurine, a bunch of vitamins and weird stuff."},{"speaker":"Muscle Deficient Vegan","startTime":494.26,"endTime":496.8,"body":"But just protein in general is just, you know, it's food."},{"speaker":"Protein Deficient Vegan","startTime":497.02,"endTime":498.72,"body":"Yeah, just food. Just powdered food."},{"speaker":"Muscle Deficient Vegan","startTime":498.9,"endTime":502.64,"body":"So you only really need this if you want to use it to make hitting your protein target easier."},{"speaker":"Muscle Deficient Vegan","startTime":502.8,"endTime":506.86,"body":"It's not, and I've seen a lot of people, like you see kids post on Reddit and"},{"speaker":"Muscle Deficient Vegan","startTime":506.86,"endTime":509.84,"body":"stuff sometimes. They're like, my mom won't let me take protein because she thinks it's a steroid."},{"speaker":"Muscle Deficient Vegan","startTime":510.16,"endTime":514.5,"body":"Yeah. So there's a lot of like misunderstanding about protein powder having"},{"speaker":"Muscle Deficient Vegan","startTime":514.5,"endTime":517.82,"body":"some kind of magical gem properties or something. But it's like if you eat 20"},{"speaker":"Muscle Deficient Vegan","startTime":517.82,"endTime":520.54,"body":"grams of protein powder, it's the same as if you'd eaten 20 grams of protein"},{"speaker":"Muscle Deficient Vegan","startTime":520.54,"endTime":521.9,"body":"and like tofu or something."},{"speaker":"Protein Deficient Vegan","startTime":522.12,"endTime":526.28,"body":"Now, I will say in college and stuff, I relied pretty heavily on protein powder"},{"speaker":"Protein Deficient Vegan","startTime":526.28,"endTime":530.62,"body":"because I was on like the student meal plan and there were hardly any options"},{"speaker":"Protein Deficient Vegan","startTime":530.62,"endTime":532.68,"body":"for because I was a vegetarian at the time."},{"speaker":"Protein Deficient Vegan","startTime":532.94,"endTime":535.94,"body":"Yeah. And it's like, yeah, well, I kind of need protein powder because I don't"},{"speaker":"Protein Deficient Vegan","startTime":535.94,"endTime":538.94,"body":"have a kitchen or so like it helps convenience wise."},{"speaker":"Muscle Deficient Vegan","startTime":539.48,"endTime":542.78,"body":"Yeah. And I use protein powder pretty much every day just because I have a slightly"},{"speaker":"Muscle Deficient Vegan","startTime":542.78,"endTime":545.14,"body":"higher protein target and it's a lot easier to get it."},{"speaker":"Muscle Deficient Vegan","startTime":545.18,"endTime":548.12,"body":"Yeah. And as far as protein percentage per calorie, it's really high."},{"speaker":"Muscle Deficient Vegan","startTime":548.32,"endTime":551.94,"body":"So it's definitely a good way to fit in the protein. But definitely not required."},{"speaker":"Protein Deficient Vegan","startTime":552.5,"endTime":555.7,"body":"Yeah, or like if you're traveling, it's a really, I mean, we always bring it when we travel."},{"speaker":"Muscle Deficient Vegan","startTime":556.12,"endTime":558.88,"body":"Also, like not only the powder, but they have like the ready-to-drink shakes,"},{"speaker":"Muscle Deficient Vegan","startTime":559.0,"endTime":560.46,"body":"kind of like we were talking about with Solar Foods."},{"speaker":"Muscle Deficient Vegan","startTime":560.82,"endTime":565.66,"body":"But there's a brand called OWYN, O-W-Y-N. They have some ready-to-drink shakes"},{"speaker":"Muscle Deficient Vegan","startTime":565.66,"endTime":568.88,"body":"that are like 32 grams of protein for 200 calories. And they're pretty small."},{"speaker":"Muscle Deficient Vegan","startTime":569.04,"endTime":571.6,"body":"So it's just quick to drink them back and you get 32 grams of protein."},{"speaker":"Muscle Deficient Vegan","startTime":572.02,"endTime":574.82,"body":"So that kind of stuff can just be convenient, but it's definitely not a requirement."},{"speaker":"Protein Deficient Vegan","startTime":574.82,"endTime":575.34,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":576.6,"endTime":580.34,"body":"All right. Next up is creatine."},{"speaker":"Muscle Deficient Vegan","startTime":580.52,"endTime":584.68,"body":"So, this is kind of the most popular supplement probably for performance."},{"speaker":"Protein Deficient Vegan","startTime":585.04,"endTime":588.8,"body":"Yeah. I've been seeing a lot of people talk about it, especially recently. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":589.0,"endTime":594.78,"body":"So, in general, it's probably the most studied and the one with the most long-term safety data on it."},{"speaker":"Muscle Deficient Vegan","startTime":594.86,"endTime":597.24,"body":"Like, they've been doing studies on creatine for decades at this point,"},{"speaker":"Muscle Deficient Vegan","startTime":597.26,"endTime":598.9,"body":"so they understand how it works long-term."},{"speaker":"Muscle Deficient Vegan","startTime":599.4,"endTime":605.52,"body":"Um, it's really the only one that has really strong evidence for improving strength"},{"speaker":"Muscle Deficient Vegan","startTime":605.52,"endTime":607.76,"body":"and muscle gain over a long period of time."},{"speaker":"Muscle Deficient Vegan","startTime":608.12,"endTime":612.7,"body":"And, um, that usually shows up as like being able to do a little bit extra weight,"},{"speaker":"Muscle Deficient Vegan","startTime":612.88,"endTime":614.22,"body":"a couple of extra reps per workout."},{"speaker":"Muscle Deficient Vegan","startTime":614.48,"endTime":618.34,"body":"And then over a period of time, that causes you to gain a little more muscle"},{"speaker":"Muscle Deficient Vegan","startTime":618.34,"endTime":619.16,"body":"than you would have otherwise."},{"speaker":"Protein Deficient Vegan","startTime":619.56,"endTime":619.7,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":621.2,"endTime":624.56,"body":"So a couple of things about creatine. This is another one that shows up online"},{"speaker":"Muscle Deficient Vegan","startTime":624.56,"endTime":627.58,"body":"a lot where somebody's parents think it's a steroid or they don't know if they"},{"speaker":"Muscle Deficient Vegan","startTime":627.58,"endTime":628.3,"body":"can think of it or whatever."},{"speaker":"Muscle Deficient Vegan","startTime":628.94,"endTime":632.5,"body":"But a couple of things to know are, one, your body naturally produces a couple"},{"speaker":"Muscle Deficient Vegan","startTime":632.5,"endTime":636.48,"body":"of grams of creatine a day. And then two, you get it from food anyway."},{"speaker":"Muscle Deficient Vegan","startTime":636.8,"endTime":640.66,"body":"So vegans, we don't really get that much from food. People who are not vegan"},{"speaker":"Muscle Deficient Vegan","startTime":640.66,"endTime":643.5,"body":"get a lot from meat, probably three to four grams of creatine a day from meat."},{"speaker":"Muscle Deficient Vegan","startTime":644.0,"endTime":647.84,"body":"So for that reason, vegans can actually benefit more than non-vegans from taking"},{"speaker":"Muscle Deficient Vegan","startTime":647.84,"endTime":648.64,"body":"the creatine supplement."},{"speaker":"Protein Deficient Vegan","startTime":648.64,"endTime":650.78,"body":"Just because we're not getting naturally through food."},{"speaker":"Muscle Deficient Vegan","startTime":650.96,"endTime":653.1,"body":"Right. It would kind of make up the shortfall. And it's the same dose."},{"speaker":"Muscle Deficient Vegan","startTime":653.22,"endTime":656.04,"body":"Like most people can get away with just taking five grams a day continuously."},{"speaker":"Muscle Deficient Vegan","startTime":656.72,"endTime":660.04,"body":"And that'll saturate your muscles and do everything it's supposed to do."},{"speaker":"Muscle Deficient Vegan","startTime":660.32,"endTime":663.4,"body":"And you're just like starting at a lower level than a non-vegan."},{"speaker":"Muscle Deficient Vegan","startTime":663.44,"endTime":666.7,"body":"So you're basically bringing yourself up to kind of the performance standard."},{"speaker":"Protein Deficient Vegan","startTime":666.96,"endTime":668.9,"body":"So what were all the benefits of creatine?"},{"speaker":"Muscle Deficient Vegan","startTime":670.14,"endTime":673.86,"body":"Basically a little bit of muscle strength, a little bit of extra recovery,"},{"speaker":"Muscle Deficient Vegan","startTime":674.2,"endTime":675.64,"body":"a little bit of extra muscle endurance."},{"speaker":"Protein Deficient Vegan","startTime":676.12,"endTime":678.02,"body":"Doesn't it have some effect with your brain?"},{"speaker":"Muscle Deficient Vegan","startTime":678.64,"endTime":682.4,"body":"Yeah, there are studies coming out more and more about like the cognitive benefits"},{"speaker":"Muscle Deficient Vegan","startTime":682.4,"endTime":684.52,"body":"of creatine because your brain does use creatine."},{"speaker":"Muscle Deficient Vegan","startTime":684.82,"endTime":687.78,"body":"I think those are still pretty inconclusive, but they look pretty positive."},{"speaker":"Muscle Deficient Vegan","startTime":687.94,"endTime":690.66,"body":"There was actually a study for things that are stressful."},{"speaker":"Muscle Deficient Vegan","startTime":691.14,"endTime":694.68,"body":"So if you go into a stressful exam, taking creatine kind of before the exam"},{"speaker":"Muscle Deficient Vegan","startTime":694.68,"endTime":696.38,"body":"did lead to some better outcomes."},{"speaker":"Protein Deficient Vegan","startTime":696.74,"endTime":698.56,"body":"I'm sure I would have known that in high school."},{"speaker":"Muscle Deficient Vegan","startTime":698.58,"endTime":701.38,"body":"Yeah, so maybe if you're going in for like a test or you're going in for a job"},{"speaker":"Muscle Deficient Vegan","startTime":701.38,"endTime":705.0,"body":"interview. Yeah, something like that. Make sure you're taking creatine the week"},{"speaker":"Muscle Deficient Vegan","startTime":705.0,"endTime":705.86,"body":"leading up to that at least."},{"speaker":"Protein Deficient Vegan","startTime":706.06,"endTime":706.64,"body":"That's interesting."},{"speaker":"Muscle Deficient Vegan","startTime":707.16,"endTime":709.96,"body":"Yeah. So we'll see how that all pans out, but it looks pretty promising."},{"speaker":"Protein Deficient Vegan","startTime":710.87,"endTime":714.77,"body":"Um, so now I've heard about creatine loading."},{"speaker":"Muscle Deficient Vegan","startTime":715.29,"endTime":715.73,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":715.99,"endTime":716.85,"body":"Is that, what is that?"},{"speaker":"Muscle Deficient Vegan","startTime":717.11,"endTime":721.45,"body":"Creatine loading is just where you take basically 20 grams a day for the first"},{"speaker":"Muscle Deficient Vegan","startTime":721.45,"endTime":725.33,"body":"week or so to cause the muscle saturation a little faster. And then you go back"},{"speaker":"Muscle Deficient Vegan","startTime":725.33,"endTime":726.77,"body":"to the maintenance dose of five grams a day."},{"speaker":"Muscle Deficient Vegan","startTime":727.31,"endTime":731.57,"body":"There's nothing wrong with it, but for some people it can cause a little extra"},{"speaker":"Muscle Deficient Vegan","startTime":731.57,"endTime":733.19,"body":"gastrointestinal distress."},{"speaker":"Protein Deficient Vegan","startTime":733.53,"endTime":735.59,"body":"Is that why people say they fart a lot? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":735.81,"endTime":736.89,"body":"They probably get really bloated."},{"speaker":"Protein Deficient Vegan","startTime":737.07,"endTime":737.37,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":737.69,"endTime":740.35,"body":"And then you're using a little more product, like you're using 20 grams a day"},{"speaker":"Muscle Deficient Vegan","startTime":740.35,"endTime":741.93,"body":"instead of five grams a day, but it's only for a week or two."},{"speaker":"Muscle Deficient Vegan","startTime":742.05,"endTime":742.73,"body":"So that's kind of negligible."},{"speaker":"Protein Deficient Vegan","startTime":742.73,"endTime":746.43,"body":"But like you'll eventually ramp up to where you need to be if you just do five though, right? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":746.53,"endTime":748.81,"body":"A day? Something else that's crazy will make you gain a little bit of weight."},{"speaker":"Muscle Deficient Vegan","startTime":749.03,"endTime":752.03,"body":"So you'll be retaining a little extra water inside your muscles."},{"speaker":"Muscle Deficient Vegan","startTime":752.05,"endTime":754.43,"body":"So not like weight in your stomach. It'll be weight in your muscles,"},{"speaker":"Muscle Deficient Vegan","startTime":754.53,"endTime":757.39,"body":"make them look bigger, basically. Yeah. So you're getting just extra gains, right?"},{"speaker":"Muscle Deficient Vegan","startTime":759.25,"endTime":762.33,"body":"But if you do the loading phase, which is like 20 grams a day,"},{"speaker":"Muscle Deficient Vegan","startTime":762.51,"endTime":765.39,"body":"you'll pick up all that weight a little quicker. So over that week or so,"},{"speaker":"Muscle Deficient Vegan","startTime":765.55,"endTime":767.95,"body":"you'll gain probably like three to five pounds, something like that."},{"speaker":"Muscle Deficient Vegan","startTime":768.05,"endTime":769.19,"body":"And then you'll just stop gaining weight."},{"speaker":"Protein Deficient Vegan","startTime":769.31,"endTime":770.11,"body":"And your tummy might hurt."},{"speaker":"Muscle Deficient Vegan","startTime":770.39,"endTime":774.17,"body":"And your tummy might hurt. Right. But if you just do five grams a day,"},{"speaker":"Muscle Deficient Vegan","startTime":774.49,"endTime":778.03,"body":"that whole process will go a lot slower and you'll still eventually get to saturation"},{"speaker":"Muscle Deficient Vegan","startTime":778.03,"endTime":780.01,"body":"anyway. So it's definitely not required."},{"speaker":"Muscle Deficient Vegan","startTime":780.07,"endTime":782.73,"body":"Some people like to do it just to get the benefit a little faster."},{"speaker":"Muscle Deficient Vegan","startTime":783.09,"endTime":786.61,"body":"But long term, we're talking about like speeding it up by two weeks for something"},{"speaker":"Muscle Deficient Vegan","startTime":786.61,"endTime":787.99,"body":"you're going to take for years and years."},{"speaker":"Protein Deficient Vegan","startTime":787.99,"endTime":793.19,"body":"So now if you don't lift weights and maybe you don't even really work out that"},{"speaker":"Protein Deficient Vegan","startTime":793.19,"endTime":794.85,"body":"much, would you still recommend creatine?"},{"speaker":"Muscle Deficient Vegan","startTime":796.13,"endTime":800.87,"body":"Yeah, I think because of the potential cognitive benefits and because as vegans,"},{"speaker":"Muscle Deficient Vegan","startTime":801.09,"endTime":802.81,"body":"we're kind of always working with a lower baseline."},{"speaker":"Muscle Deficient Vegan","startTime":802.91,"endTime":805.91,"body":"I think there's definitely an argument to just take creatine no matter what"},{"speaker":"Muscle Deficient Vegan","startTime":805.91,"endTime":807.99,"body":"all the time, as long as you tolerate it well."},{"speaker":"Muscle Deficient Vegan","startTime":808.33,"endTime":811.89,"body":"Some people do get kind of stomach issues. So one thing you want to do with"},{"speaker":"Muscle Deficient Vegan","startTime":811.89,"endTime":813.27,"body":"creatine is drink extra water."},{"speaker":"Protein Deficient Vegan","startTime":813.37,"endTime":816.07,"body":"Because it's like sucking up water, basically."},{"speaker":"Muscle Deficient Vegan","startTime":816.07,"endTime":820.25,"body":"So you'll have less of the kind of side effects if you drink more water."},{"speaker":"Protein Deficient Vegan","startTime":821.09,"endTime":825.21,"body":"Well, okay, so I saw something kind of interesting, which will be a surprise"},{"speaker":"Protein Deficient Vegan","startTime":825.21,"endTime":827.85,"body":"to basically no one that lives on the planet Earth."},{"speaker":"Protein Deficient Vegan","startTime":827.97,"endTime":830.79,"body":"But apparently this hasn't been studied very widely on women."},{"speaker":"Protein Deficient Vegan","startTime":831.03,"endTime":836.79,"body":"Yeah. And so I saw something that said that if you are predisposed to endometriosis"},{"speaker":"Protein Deficient Vegan","startTime":836.79,"endTime":839.67,"body":"or you're living with endometriosis, it could potentially make it worse."},{"speaker":"Muscle Deficient Vegan","startTime":839.87,"endTime":844.41,"body":"Yeah, I have seen some stuff about this recently. So if that's something you"},{"speaker":"Muscle Deficient Vegan","startTime":844.41,"endTime":847.93,"body":"think you're dealing with, I'd probably skip the creatine. Just,"},{"speaker":"Muscle Deficient Vegan","startTime":848.29,"endTime":851.09,"body":"again, because, like, even when it works, it's a pretty minor benefit."},{"speaker":"Muscle Deficient Vegan","startTime":851.33,"endTime":853.89,"body":"So, it's definitely not worth making something like endometriosis worse."},{"speaker":"Protein Deficient Vegan","startTime":854.13,"endTime":857.47,"body":"Yeah. It does run in my family. So, now that I've seen that,"},{"speaker":"Protein Deficient Vegan","startTime":857.55,"endTime":858.59,"body":"I'm probably not going to take it anymore."},{"speaker":"Protein Deficient Vegan","startTime":858.89,"endTime":863.03,"body":"Yeah. Just in case. Because, like, it's kind of genetic, you know. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":863.11,"endTime":868.23,"body":"And they also say, like, something like 15 to 20% of people don't respond to creatine. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":868.57,"endTime":871.11,"body":"Especially as far as, I don't know if this applies to the cognitive stuff,"},{"speaker":"Muscle Deficient Vegan","startTime":871.25,"endTime":875.47,"body":"but as far as the performance benefits, they're basically called creatine non-responders."},{"speaker":"Muscle Deficient Vegan","startTime":875.87,"endTime":878.85,"body":"And I think a lot of that is still being studied, but it does seem like some"},{"speaker":"Muscle Deficient Vegan","startTime":878.85,"endTime":881.75,"body":"percentage of people just don't really get the benefits of creatine."},{"speaker":"Protein Deficient Vegan","startTime":881.95,"endTime":886.33,"body":"Yeah. So, like, there's still, like, I feel like if you think you might be someone"},{"speaker":"Protein Deficient Vegan","startTime":886.33,"endTime":891.01,"body":"who has endometriosis or, like, there's a high potential in your family history"},{"speaker":"Protein Deficient Vegan","startTime":891.01,"endTime":894.17,"body":"where you might have endometriosis, I probably wouldn't take it."},{"speaker":"Protein Deficient Vegan","startTime":894.27,"endTime":897.37,"body":"Because basically what I read is it can make it grow more. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":898.2,"endTime":900.86,"body":"which obviously you don't want it to grow more. Right."},{"speaker":"Muscle Deficient Vegan","startTime":901.06,"endTime":904.74,"body":"Yeah. No, I think that's reasonable advice. Something else you can do if creatine"},{"speaker":"Muscle Deficient Vegan","startTime":904.74,"endTime":907.6,"body":"has given you a lot of GI issues is try some of the different forms."},{"speaker":"Muscle Deficient Vegan","startTime":907.98,"endTime":911.86,"body":"Normally, you'd recommend just the normal cheap creatine monohydrate."},{"speaker":"Muscle Deficient Vegan","startTime":912.04,"endTime":913.82,"body":"It's like the most studied version. It's effective."},{"speaker":"Muscle Deficient Vegan","startTime":914.1,"endTime":918.9,"body":"Fine. But there are a couple of other forms like creatine HCL or creatine hydrochloride,"},{"speaker":"Muscle Deficient Vegan","startTime":919.72,"endTime":923.16,"body":"that basically can cause a little less digestive issues."},{"speaker":"Muscle Deficient Vegan","startTime":923.34,"endTime":927.24,"body":"And the original intent of creatine hydrochloride was you also take a smaller"},{"speaker":"Muscle Deficient Vegan","startTime":927.24,"endTime":928.6,"body":"dose. I think it's a two gram dose."},{"speaker":"Muscle Deficient Vegan","startTime":928.88,"endTime":932.18,"body":"So it was supposed to be cheaper, but they actually ended up making that product"},{"speaker":"Muscle Deficient Vegan","startTime":932.18,"endTime":935.34,"body":"kind of premium and it costs more per dose anyway. So that didn't really work out."},{"speaker":"Muscle Deficient Vegan","startTime":935.62,"endTime":939.16,"body":"But it can, for some people, cause less digestive issues."},{"speaker":"Protein Deficient Vegan","startTime":939.44,"endTime":943.58,"body":"I saw someone recommending this on Reddit and I didn't have the context that"},{"speaker":"Protein Deficient Vegan","startTime":943.58,"endTime":947.9,"body":"they were talking about creatine and they just said HCL, which is like the chemical"},{"speaker":"Protein Deficient Vegan","startTime":947.9,"endTime":952.22,"body":"formula for hydrochloric acid, which is like really, you shouldn't. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":953.44,"endTime":954.56,"body":"Not good, right?"},{"speaker":"Muscle Deficient Vegan","startTime":955.28,"endTime":957.04,"body":"Very small amount of hydrochloric acid."},{"speaker":"Protein Deficient Vegan","startTime":957.58,"endTime":961.64,"body":"But I was like reading this comment. It was like, you should take HCL."},{"speaker":"Protein Deficient Vegan","startTime":961.64,"endTime":965.98,"body":"And I'm just like, oh, what are we doing here?"},{"speaker":"Muscle Deficient Vegan","startTime":967.6,"endTime":970.94,"body":"Yeah. So I think long story short on creatine, if you're in the gym,"},{"speaker":"Muscle Deficient Vegan","startTime":971.16,"endTime":974.3,"body":"definitely if you're a vegan and if you're not dealing with endometriosis,"},{"speaker":"Muscle Deficient Vegan","startTime":974.72,"endTime":978.56,"body":"I'd probably find some cheap creatine monohydrate try five grams a day. See how you tolerate it."},{"speaker":"Protein Deficient Vegan","startTime":978.9,"endTime":982.22,"body":"Yeah. And if anyone that's listening is involved in studies,"},{"speaker":"Protein Deficient Vegan","startTime":982.7,"endTime":989.02,"body":"maybe include some fucking women in your studies from once in a while. Yeah. So we have data."},{"speaker":"Muscle Deficient Vegan","startTime":989.22,"endTime":991.02,"body":"Later on, we do mention a study with a lot of women."},{"speaker":"Protein Deficient Vegan","startTime":991.36,"endTime":994.22,"body":"Well, it's about time. All right."},{"speaker":"Muscle Deficient Vegan","startTime":995.55,"endTime":998.87,"body":"And again, this is only if you're already like wondering what supplements to try."},{"speaker":"Muscle Deficient Vegan","startTime":999.13,"endTime":1001.95,"body":"I'm not like saying everybody should try creatine, but if you're interested"},{"speaker":"Muscle Deficient Vegan","startTime":1001.95,"endTime":1004.55,"body":"in it, these are the situations in which you might take it."},{"speaker":"Protein Deficient Vegan","startTime":1004.87,"endTime":1005.55,"body":"Yeah. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1006.33,"endTime":1006.65,"body":"All right."},{"speaker":"Protein Deficient Vegan","startTime":1006.87,"endTime":1007.87,"body":"You don't need any of this."},{"speaker":"Muscle Deficient Vegan","startTime":1008.03,"endTime":1012.59,"body":"Right. Again, you do not need any of this. The next one up is citrulline malate."},{"speaker":"Muscle Deficient Vegan","startTime":1012.91,"endTime":1018.59,"body":"So citrulline, also sold as L-citrulline, is a nitric oxide booster similar"},{"speaker":"Muscle Deficient Vegan","startTime":1018.59,"endTime":1021.15,"body":"to something like arginine or beetroot powder."},{"speaker":"Muscle Deficient Vegan","startTime":1021.33,"endTime":1024.47,"body":"And basically what that does is dilate your blood vessels, makes them bigger."},{"speaker":"Protein Deficient Vegan","startTime":1024.47,"endTime":1026.47,"body":"What blood vessels does it make bigger?"},{"speaker":"Muscle Deficient Vegan","startTime":1027.01,"endTime":1031.61,"body":"Pretty much all of them, actually. So anyway, yeah, it helps dilate your blood vessels."},{"speaker":"Muscle Deficient Vegan","startTime":1031.79,"endTime":1035.05,"body":"And if you're having, you know, blood circulation issues anywhere,"},{"speaker":"Muscle Deficient Vegan","startTime":1035.35,"endTime":1036.33,"body":"this can probably help a little bit."},{"speaker":"Muscle Deficient Vegan","startTime":1036.95,"endTime":1040.69,"body":"That's also the main ingredient in a non-stimulant pre-workout."},{"speaker":"Muscle Deficient Vegan","startTime":1040.85,"endTime":1043.81,"body":"So typically if you have a pre-workout, that's like really heavy on caffeine"},{"speaker":"Muscle Deficient Vegan","startTime":1043.81,"endTime":1045.19,"body":"a lot of the time. And caffeine is like."},{"speaker":"Protein Deficient Vegan","startTime":1045.31,"endTime":1047.01,"body":"Oh, it's so crazy on caffeine."},{"speaker":"Muscle Deficient Vegan","startTime":1047.17,"endTime":1049.65,"body":"Far and away the most effective ingredient in a pre-workout anyway."},{"speaker":"Muscle Deficient Vegan","startTime":1049.89,"endTime":1050.99,"body":"And it's like very high dose of caffeine."},{"speaker":"Protein Deficient Vegan","startTime":1050.99,"endTime":1055.57,"body":"It's like 300, 400 milligrams of caffeine. Yeah. And people are dry scooping"},{"speaker":"Protein Deficient Vegan","startTime":1055.57,"endTime":1057.79,"body":"it. Oh, my God, don't do that. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1058.11,"endTime":1062.37,"body":"But there's a whole other category of pre-workout that's like non-stimulant"},{"speaker":"Muscle Deficient Vegan","startTime":1062.37,"endTime":1063.55,"body":"pre-workout. It's like no caffeine."},{"speaker":"Muscle Deficient Vegan","startTime":1063.69,"endTime":1066.81,"body":"Like I personally haven't had caffeine in like 10 years. So this is something I have."},{"speaker":"Protein Deficient Vegan","startTime":1066.83,"endTime":1068.21,"body":"I know. You're better than all of us."},{"speaker":"Muscle Deficient Vegan","startTime":1068.37,"endTime":1070.91,"body":"No. I mean, I guess I get a little bit from chocolate and stuff sometimes,"},{"speaker":"Muscle Deficient Vegan","startTime":1071.07,"endTime":1071.97,"body":"but nothing like intentional."},{"speaker":"Muscle Deficient Vegan","startTime":1072.55,"endTime":1076.93,"body":"So, yeah. Anyway, non-stimulant pre-workouts use citrulline as their main ingredient"},{"speaker":"Muscle Deficient Vegan","startTime":1076.93,"endTime":1078.13,"body":"to help dilate the blood muscles."},{"speaker":"Muscle Deficient Vegan","startTime":1078.45,"endTime":1081.91,"body":"There's actually not like a ton of evidence that this helps a lot."},{"speaker":"Muscle Deficient Vegan","startTime":1081.91,"endTime":1086.23,"body":"But, you know, theoretically, it makes sense that it could help with like recovery and things like that."},{"speaker":"Muscle Deficient Vegan","startTime":1086.49,"endTime":1089.95,"body":"So it's kind of mixed results. I think this will be studied more over time."},{"speaker":"Muscle Deficient Vegan","startTime":1090.11,"endTime":1092.95,"body":"It's actually been studied quite a bit already. But I think there needs to be"},{"speaker":"Muscle Deficient Vegan","startTime":1092.95,"endTime":1096.27,"body":"some specific studies for like, does this really help with gym performance?"},{"speaker":"Muscle Deficient Vegan","startTime":1096.53,"endTime":1100.53,"body":"But, you know, it's something worth trying. It also can help lower blood pressure"},{"speaker":"Muscle Deficient Vegan","startTime":1100.53,"endTime":1102.05,"body":"and improve general circulation."},{"speaker":"Muscle Deficient Vegan","startTime":1102.41,"endTime":1106.33,"body":"So there's not really much of a downside. So try it out and see how you like it."},{"speaker":"Protein Deficient Vegan","startTime":1106.73,"endTime":1109.39,"body":"You know what else I heard is really good at lowering blood pressure?"},{"speaker":"Muscle Deficient Vegan","startTime":1109.63,"endTime":1109.97,"body":"What's that?"},{"speaker":"Protein Deficient Vegan","startTime":1110.77,"endTime":1111.33,"body":"Hibiscus tea."},{"speaker":"Muscle Deficient Vegan","startTime":1111.51,"endTime":1113.55,"body":"Oh, yeah. I have heard that, and I tried that for a little while."},{"speaker":"Protein Deficient Vegan","startTime":1114.38,"endTime":1116.82,"body":"Did you see any evidence of it?"},{"speaker":"Muscle Deficient Vegan","startTime":1117.04,"endTime":1120.68,"body":"I didn't try it long enough to actually measure, but I think those studies on that are pretty."},{"speaker":"Protein Deficient Vegan","startTime":1120.88,"endTime":1123.98,"body":"Yeah, like hibiscus tea actually is supposed to be good for a lot of different"},{"speaker":"Protein Deficient Vegan","startTime":1123.98,"endTime":1128.32,"body":"things. Yeah. Blood pressure, I think, can it help with like diabetes stuff?"},{"speaker":"Muscle Deficient Vegan","startTime":1129.38,"endTime":1130.88,"body":"Oh, blood sugar spikes and stuff?"},{"speaker":"Protein Deficient Vegan","startTime":1130.98,"endTime":1132.32,"body":"I think it helps with blood sugar spikes."},{"speaker":"Muscle Deficient Vegan","startTime":1132.5,"endTime":1134.82,"body":"Yeah, I don't want to speak too authoritatively on that, but I've read some"},{"speaker":"Muscle Deficient Vegan","startTime":1134.82,"endTime":1137.24,"body":"stuff about that. Yeah. Look into it. It's interesting."},{"speaker":"Muscle Deficient Vegan","startTime":1137.76,"endTime":1142.04,"body":"A lot of the herbal teas actually have surprisingly decent evidence around what"},{"speaker":"Muscle Deficient Vegan","startTime":1142.04,"endTime":1144.08,"body":"they do. There's also a lot of herbal teas that do nothing at all."},{"speaker":"Protein Deficient Vegan","startTime":1144.38,"endTime":1145.6,"body":"Yeah, sure, sure."},{"speaker":"Muscle Deficient Vegan","startTime":1145.78,"endTime":1146.48,"body":"But they taste nice."},{"speaker":"Protein Deficient Vegan","startTime":1147.9,"endTime":1152.16,"body":"Yeah, I don't know. Totally off topic, but like the How Not to Die book goes"},{"speaker":"Protein Deficient Vegan","startTime":1152.16,"endTime":1153.36,"body":"into a lot of this stuff. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1153.62,"endTime":1156.6,"body":"In detail and talks about more of like a natural way to do this stuff."},{"speaker":"Protein Deficient Vegan","startTime":1156.68,"endTime":1160.02,"body":"It's not really, you wouldn't be shopping at like GNC, you'd be shopping at"},{"speaker":"Protein Deficient Vegan","startTime":1160.02,"endTime":1161.0,"body":"like Whole Foods. Right."},{"speaker":"Protein Deficient Vegan","startTime":1161.48,"endTime":1164.54,"body":"For like teas and spices and shit."},{"speaker":"Muscle Deficient Vegan","startTime":1164.76,"endTime":1167.82,"body":"Yeah, like I mentioned for this one, citrulline, the kind of natural alternative"},{"speaker":"Muscle Deficient Vegan","startTime":1167.82,"endTime":1169.42,"body":"for that is beets or beetroot."},{"speaker":"Muscle Deficient Vegan","startTime":1169.56,"endTime":1172.3,"body":"Yeah. Beetroot powder, stuff like that. You can definitely, it does basically"},{"speaker":"Muscle Deficient Vegan","startTime":1172.3,"endTime":1175.42,"body":"exactly the same thing. I think it's more expensive though. But yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1176.65,"endTime":1181.07,"body":"Um, yeah. Next up is ashwagandha. So this one I think is, um,"},{"speaker":"Muscle Deficient Vegan","startTime":1181.23,"endTime":1183.55,"body":"I don't know if controversial is the right word, but I think there's..."},{"speaker":"Protein Deficient Vegan","startTime":1183.55,"endTime":1185.55,"body":"I've heard, I think it is controversial. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1185.85,"endTime":1188.57,"body":"And I definitely don't think there are any like major benefits,"},{"speaker":"Muscle Deficient Vegan","startTime":1188.57,"endTime":1191.33,"body":"but it seems like the more studies that they do on it, the more it seems like"},{"speaker":"Muscle Deficient Vegan","startTime":1191.33,"endTime":1192.39,"body":"it does help with some stuff."},{"speaker":"Muscle Deficient Vegan","startTime":1192.73,"endTime":1196.69,"body":"The most notable benefit of it is that it can help lower cortisol and stress"},{"speaker":"Muscle Deficient Vegan","startTime":1196.69,"endTime":1200.15,"body":"in general. Yeah. I'd like to take it daily just for that kind of benefit."},{"speaker":"Protein Deficient Vegan","startTime":1200.15,"endTime":1200.83,"body":"Do you take it every day?"},{"speaker":"Muscle Deficient Vegan","startTime":1201.17,"endTime":1202.57,"body":"Um, I don't know. I forget sometimes."},{"speaker":"Protein Deficient Vegan","startTime":1202.69,"endTime":1202.87,"body":"Do you cycle?"},{"speaker":"Muscle Deficient Vegan","startTime":1203.15,"endTime":1205.69,"body":"Yeah. Unintentionally kind of, because I'll just forget for a week."},{"speaker":"Muscle Deficient Vegan","startTime":1205.77,"endTime":1208.39,"body":"Okay. Some of the new studies are showing that it potentially helps with strength"},{"speaker":"Muscle Deficient Vegan","startTime":1208.39,"endTime":1211.65,"body":"in your VO2 max, which is a cardiovascular marker."},{"speaker":"Muscle Deficient Vegan","startTime":1211.87,"endTime":1215.43,"body":"It can also potentially affect thyroid hormone levels. So if you have thyroid"},{"speaker":"Muscle Deficient Vegan","startTime":1215.43,"endTime":1216.93,"body":"issues, you might be careful with this."},{"speaker":"Protein Deficient Vegan","startTime":1217.17,"endTime":1218.11,"body":"Well, I don't have a thyroid."},{"speaker":"Muscle Deficient Vegan","startTime":1220.17,"endTime":1223.55,"body":"But yeah, like you mentioned, many people do cycle it as a precaution."},{"speaker":"Muscle Deficient Vegan","startTime":1223.69,"endTime":1226.51,"body":"Cycle just means like you take it for a month and then you don't take it for two weeks."},{"speaker":"Muscle Deficient Vegan","startTime":1227.37,"endTime":1230.43,"body":"That's mostly due to limited long-term safety information."},{"speaker":"Muscle Deficient Vegan","startTime":1230.77,"endTime":1234.17,"body":"So ashwagandha has not been studied for like long-term use necessarily."},{"speaker":"Muscle Deficient Vegan","startTime":1234.17,"endTime":1237.81,"body":"It's mostly studied for like 12-week use, and that's where they see the benefits."},{"speaker":"Muscle Deficient Vegan","startTime":1238.39,"endTime":1240.65,"body":"Um, but it's not entirely clear. And"},{"speaker":"Muscle Deficient Vegan","startTime":1240.65,"endTime":1242.79,"body":"that doesn't mean it's like dangerous long-term. We just don't know yet."},{"speaker":"Muscle Deficient Vegan","startTime":1242.95,"endTime":1247.61,"body":"So take it for 12 weeks, get off of it for maybe even another 12 weeks, something like that."},{"speaker":"Protein Deficient Vegan","startTime":1247.89,"endTime":1250.95,"body":"The main thing that I've read is like, it makes you basically a zombie."},{"speaker":"Protein Deficient Vegan","startTime":1251.35,"endTime":1255.65,"body":"Yeah. An emotionless black pit, black hole of a zombie."},{"speaker":"Muscle Deficient Vegan","startTime":1255.91,"endTime":1259.31,"body":"Yeah. I don't know how much of that is placebo that we're now contributing to"},{"speaker":"Muscle Deficient Vegan","startTime":1259.31,"endTime":1260.87,"body":"by people reading about this side effect."},{"speaker":"Muscle Deficient Vegan","startTime":1260.99,"endTime":1263.47,"body":"Cause it doesn't, that doesn't come up in any of the studies I've seen,"},{"speaker":"Muscle Deficient Vegan","startTime":1263.57,"endTime":1264.95,"body":"but people do talk about that a lot."},{"speaker":"Protein Deficient Vegan","startTime":1265.11,"endTime":1268.47,"body":"People talk about it a lot. They're like, you need like an anti-anxiety medication,"},{"speaker":"Protein Deficient Vegan","startTime":1268.47,"endTime":1271.71,"body":"just take ashwagandha and you won't feel anything."},{"speaker":"Muscle Deficient Vegan","startTime":1271.93,"endTime":1276.13,"body":"Some people report it as like feeling emotionally flat or like almost sedated"},{"speaker":"Muscle Deficient Vegan","startTime":1276.13,"endTime":1277.37,"body":"if they take it for a while."},{"speaker":"Muscle Deficient Vegan","startTime":1278.09,"endTime":1281.37,"body":"Which can be a little unsettling. So if you take it and you feel that,"},{"speaker":"Muscle Deficient Vegan","startTime":1281.51,"endTime":1282.33,"body":"it's probably not worth it."},{"speaker":"Protein Deficient Vegan","startTime":1282.45,"endTime":1286.09,"body":"Yeah. Yeah. I'd like to feel the range of emotions, you know?"},{"speaker":"Protein Deficient Vegan","startTime":1286.31,"endTime":1289.49,"body":"Yeah. I want to cry for 30 minutes when I watch King Kong. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1289.81,"endTime":1291.61,"body":"I think that's a real normal reaction."},{"speaker":"Muscle Deficient Vegan","startTime":1291.61,"endTime":1291.73,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1292.45,"endTime":1292.85,"body":"Reaction."},{"speaker":"Muscle Deficient Vegan","startTime":1293.79,"endTime":1296.51,"body":"You should always check with a doctor before starting any new supplement,"},{"speaker":"Muscle Deficient Vegan","startTime":1296.65,"endTime":1299.77,"body":"but probably this one in particular because it has some weird interactions with,"},{"speaker":"Muscle Deficient Vegan","startTime":1299.77,"endTime":1303.67,"body":"like, liver conditions, autoimmune disorders, thyroid issues,"},{"speaker":"Muscle Deficient Vegan","startTime":1304.01,"endTime":1305.71,"body":"pregnancy, some stuff like that."},{"speaker":"Protein Deficient Vegan","startTime":1306.25,"endTime":1309.07,"body":"So are you telling people they should or shouldn't take this?"},{"speaker":"Muscle Deficient Vegan","startTime":1309.07,"endTime":1312.61,"body":"I'm not telling them either one of those. I'm just saying this is something I think is interesting."},{"speaker":"Muscle Deficient Vegan","startTime":1312.79,"endTime":1315.45,"body":"And it does have, you know, like I said, the studies are coming out saying it"},{"speaker":"Muscle Deficient Vegan","startTime":1315.45,"endTime":1317.03,"body":"looks a little better for strength gains."},{"speaker":"Muscle Deficient Vegan","startTime":1317.05,"endTime":1321.93,"body":"So I do take it. And I also take it as more of like a relaxation cortisol,"},{"speaker":"Muscle Deficient Vegan","startTime":1321.93,"endTime":1323.67,"body":"which it does have pretty good."},{"speaker":"Protein Deficient Vegan","startTime":1323.67,"endTime":1324.85,"body":"You do have a lot of stress, so."},{"speaker":"Muscle Deficient Vegan","startTime":1325.45,"endTime":1326.13,"body":"I think everybody has a lot of stress."},{"speaker":"Protein Deficient Vegan","startTime":1326.13,"endTime":1326.75,"body":"You live with me."},{"speaker":"Muscle Deficient Vegan","startTime":1329.11,"endTime":1332.77,"body":"But yeah, so no, that was, I started taking it a while back when I had,"},{"speaker":"Muscle Deficient Vegan","startTime":1332.99,"endTime":1337.17,"body":"you know, a couple years ago, I had like a high inflammation thing come back on a blood test."},{"speaker":"Muscle Deficient Vegan","startTime":1337.31,"endTime":1340.75,"body":"So it was like one of a couple of things I started taking to try to lower that and I just stuck with it."},{"speaker":"Protein Deficient Vegan","startTime":1341.19,"endTime":1346.95,"body":"And he cries pretty regularly, so I don't think it's affecting him. He is not a zombie."},{"speaker":"Muscle Deficient Vegan","startTime":1348.01,"endTime":1348.05,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1348.57,"endTime":1352.77,"body":"It also has been shown to have some very slight, basically meaningless increase"},{"speaker":"Muscle Deficient Vegan","startTime":1352.77,"endTime":1353.99,"body":"on testosterone levels."},{"speaker":"Muscle Deficient Vegan","startTime":1354.25,"endTime":1357.59,"body":"So you'll see people say, like, what can I do to boost my testosterone?"},{"speaker":"Muscle Deficient Vegan","startTime":1357.79,"endTime":1359.13,"body":"And people will be like, ashwagandha, bro."},{"speaker":"Muscle Deficient Vegan","startTime":1359.51,"endTime":1362.53,"body":"And it, like, technically increases at a few points, but, like,"},{"speaker":"Muscle Deficient Vegan","startTime":1362.57,"endTime":1363.29,"body":"a completely meaningless amount."},{"speaker":"Protein Deficient Vegan","startTime":1363.29,"endTime":1364.49,"body":"Not in a meaningless amount. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1364.67,"endTime":1368.73,"body":"And for the record, no supplement really increases testosterone in a meaningful amount."},{"speaker":"Protein Deficient Vegan","startTime":1369.09,"endTime":1371.15,"body":"Meat, right? That's what I keep reading."},{"speaker":"Muscle Deficient Vegan","startTime":1371.37,"endTime":1371.51,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1372.07,"endTime":1374.99,"body":"Meat makes you have higher testosterone. Is that not true?"},{"speaker":"Muscle Deficient Vegan","startTime":1375.99,"endTime":1382.07,"body":"I don't think that's true, no. A healthy diet can help you have better testosterone"},{"speaker":"Muscle Deficient Vegan","startTime":1382.07,"endTime":1386.13,"body":"and, you know, sleeping well and keeping your stress down and things like that."},{"speaker":"Muscle Deficient Vegan","startTime":1388.05,"endTime":1394.59,"body":"Anyway, next up is magnesium, specifically magnesium glycinate is the one that I tend to like."},{"speaker":"Muscle Deficient Vegan","startTime":1394.89,"endTime":1400.25,"body":"So this is one that actually vegans get more magnesium than non-vegans. Oh."},{"speaker":"Muscle Deficient Vegan","startTime":1400.45,"endTime":1402.81,"body":"That's interesting. That's interesting. Because we eat more plants and the plants"},{"speaker":"Muscle Deficient Vegan","startTime":1402.81,"endTime":1404.57,"body":"are where the magnesium is most of the time."},{"speaker":"Muscle Deficient Vegan","startTime":1404.57,"endTime":1409.17,"body":"but no matter what your diet is something like 60 of americans don't get enough"},{"speaker":"Muscle Deficient Vegan","startTime":1409.17,"endTime":1414.51,"body":"magnesium and that's not like a deficiency that's just like a sub optimal measure"},{"speaker":"Muscle Deficient Vegan","startTime":1414.51,"endTime":1419.03,"body":"of magnesium basically and then also if you're exercising you can have even"},{"speaker":"Muscle Deficient Vegan","startTime":1419.03,"endTime":1423.79,"body":"less magnesium because you lose a lot through sweat that's interesting yeah so."},{"speaker":"Protein Deficient Vegan","startTime":1423.79,"endTime":1429.17,"body":"I've heard okay there's a couple forms of magnesium right yeah and there's one"},{"speaker":"Protein Deficient Vegan","startTime":1429.17,"endTime":1434.13,"body":"called magnesium citrate but i heard that people call it magnesium shitrate"},{"speaker":"Protein Deficient Vegan","startTime":1434.13,"endTime":1435.29,"body":"because it like makes you"},{"speaker":"Muscle Deficient Vegan","startTime":1435.29,"endTime":1439.49,"body":"Shit. Yeah. So magnesium citrate is actually a laxative. It's like if you go"},{"speaker":"Muscle Deficient Vegan","startTime":1439.49,"endTime":1443.11,"body":"buy a laxative at the store, sometimes it'll just be a really high dose of magnesium citrate."},{"speaker":"Protein Deficient Vegan","startTime":1443.33,"endTime":1444.25,"body":"So don't pick that one."},{"speaker":"Muscle Deficient Vegan","startTime":1444.33,"endTime":1447.53,"body":"So I wouldn't pick that one. I mean, it's good. Like there's also some stuff"},{"speaker":"Muscle Deficient Vegan","startTime":1447.53,"endTime":1450.99,"body":"where it's like citrate can maybe help with kidney stones."},{"speaker":"Muscle Deficient Vegan","startTime":1451.17,"endTime":1454.39,"body":"So maybe you would want to take magnesium citrate or like a calcium citrate."},{"speaker":"Muscle Deficient Vegan","startTime":1454.49,"endTime":1456.57,"body":"If some people, if you're taking a calcium supplement for some reason,"},{"speaker":"Muscle Deficient Vegan","startTime":1456.77,"endTime":1458.19,"body":"you usually would take a citrate version."},{"speaker":"Muscle Deficient Vegan","startTime":1458.97,"endTime":1465.05,"body":"But yeah. So I use something like magnesium glycinate just because the glycine also has some benefits."},{"speaker":"Muscle Deficient Vegan","startTime":1465.43,"endTime":1467.33,"body":"So I think that's a really common problem."},{"speaker":"Protein Deficient Vegan","startTime":1467.99,"endTime":1471.65,"body":"Okay, so this is one I take, and I do actually feel like I sleep better when"},{"speaker":"Protein Deficient Vegan","startTime":1471.65,"endTime":1473.13,"body":"I'm taking it regularly. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1473.45,"endTime":1477.35,"body":"So the magnesium helps on its own, but actually the glycine specifically,"},{"speaker":"Muscle Deficient Vegan","startTime":1477.35,"endTime":1481.35,"body":"I think there was a Japanese study that showed, like, how it helps you sleep"},{"speaker":"Muscle Deficient Vegan","startTime":1481.35,"endTime":1486.87,"body":"is that it lowers your core body temperature by dilating the blood vessels in your extremities."},{"speaker":"Muscle Deficient Vegan","startTime":1487.03,"endTime":1489.63,"body":"So more of the blood goes to the extremities and away from the core,"},{"speaker":"Muscle Deficient Vegan","startTime":1489.67,"endTime":1490.73,"body":"and it lowers your body temperature."},{"speaker":"Protein Deficient Vegan","startTime":1491.17,"endTime":1491.57,"body":"Wow."},{"speaker":"Muscle Deficient Vegan","startTime":1491.89,"endTime":1492.93,"body":"Yeah, so that helps with sleep."},{"speaker":"Protein Deficient Vegan","startTime":1493.09,"endTime":1497.01,"body":"Interesting. Yeah. So do that instead of… Um,"},{"speaker":"Muscle Deficient Vegan","startTime":1497.87,"endTime":1498.19,"body":"Melatonin."},{"speaker":"Protein Deficient Vegan","startTime":1498.37,"endTime":1500.21,"body":"Yeah. Do that instead of melatonin. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1501.05,"endTime":1505.21,"body":"I don't know. The melatonin is an interesting one. I definitely wouldn't recommend it."},{"speaker":"Muscle Deficient Vegan","startTime":1505.53,"endTime":1508.91,"body":"I think there were a long time it was, they were saying don't take melatonin"},{"speaker":"Muscle Deficient Vegan","startTime":1508.91,"endTime":1510.75,"body":"because it can dysregulate your sleep cycle."},{"speaker":"Muscle Deficient Vegan","startTime":1511.01,"endTime":1513.71,"body":"I think some of the new stuff was coming out saying like that doesn't really"},{"speaker":"Muscle Deficient Vegan","startTime":1513.71,"endTime":1516.77,"body":"happen, but I'm still, I'm not on the melatonin train."},{"speaker":"Protein Deficient Vegan","startTime":1517.29,"endTime":1520.85,"body":"Okay. So I had never even heard of melatonin until like, I don't know,"},{"speaker":"Protein Deficient Vegan","startTime":1520.97,"endTime":1524.15,"body":"like 10 years ago when I was working with this guy and he was talking about"},{"speaker":"Protein Deficient Vegan","startTime":1524.15,"endTime":1525.85,"body":"how he had kids and how he would"},{"speaker":"Protein Deficient Vegan","startTime":1526.59,"endTime":1529.55,"body":"give them melatonin gummies to go to sleep because they"},{"speaker":"Protein Deficient Vegan","startTime":1529.55,"endTime":1532.41,"body":"like wouldn't go to sleep yeah and i was"},{"speaker":"Protein Deficient Vegan","startTime":1532.41,"endTime":1535.49,"body":"on a turnaround so i was like working night shift and so"},{"speaker":"Protein Deficient Vegan","startTime":1535.49,"endTime":1539.05,"body":"i was like oh i never heard of melatonin like i'm gonna try this because i cannot"},{"speaker":"Protein Deficient Vegan","startTime":1539.05,"endTime":1544.01,"body":"sleep during the day at all yeah and so i took it and it like knocks you out"},{"speaker":"Protein Deficient Vegan","startTime":1544.01,"endTime":1547.53,"body":"so fast at least it knocked me out so fast but then i would wake up and i was"},{"speaker":"Protein Deficient Vegan","startTime":1547.53,"endTime":1553.11,"body":"still like exhausted yeah so that's just my anecdotal uh story i"},{"speaker":"Muscle Deficient Vegan","startTime":1553.11,"endTime":1556.65,"body":"Did yeah i tried it once It was basically like NyQuil where it's like,"},{"speaker":"Muscle Deficient Vegan","startTime":1556.71,"endTime":1559.97,"body":"yeah, you go to sleep, but then you didn't really feel like you slept. You're just groggy."},{"speaker":"Protein Deficient Vegan","startTime":1560.09,"endTime":1563.73,"body":"Yeah. I just like would wake up like, oh, I could have slept another four hours"},{"speaker":"Protein Deficient Vegan","startTime":1563.73,"endTime":1566.65,"body":"probably. Yeah. But that could have also been because I was on turnaround."},{"speaker":"Muscle Deficient Vegan","startTime":1567.37,"endTime":1572.53,"body":"Right. And then next up is L-theanine. So this one isn't really like a performance supplement."},{"speaker":"Muscle Deficient Vegan","startTime":1572.77,"endTime":1575.77,"body":"The thing it's most effective for is like stress and anxiety reduction,"},{"speaker":"Muscle Deficient Vegan","startTime":1575.77,"endTime":1577.73,"body":"but it also can help with sleep a little bit."},{"speaker":"Muscle Deficient Vegan","startTime":1578.18,"endTime":1581.68,"body":"It kind of promotes relaxation is the way that it's phrased."},{"speaker":"Muscle Deficient Vegan","startTime":1581.8,"endTime":1583.24,"body":"It's not really a sedative."},{"speaker":"Muscle Deficient Vegan","startTime":1583.54,"endTime":1586.48,"body":"But I'll tell you what, when I take L-theanine, like an hour later,"},{"speaker":"Muscle Deficient Vegan","startTime":1586.56,"endTime":1587.7,"body":"I feel like I took a sedative."},{"speaker":"Protein Deficient Vegan","startTime":1588.08,"endTime":1589.34,"body":"Yeah, I know."},{"speaker":"Protein Deficient Vegan","startTime":1591.5,"endTime":1594.8,"body":"I'm like, dude, we're watching TV. Why are you falling asleep?"},{"speaker":"Protein Deficient Vegan","startTime":1594.8,"endTime":1599.38,"body":"It's 830. Open your damn eyes. I want to finish this episode."},{"speaker":"Muscle Deficient Vegan","startTime":1600.4,"endTime":1605.42,"body":"But yeah, one interesting thing about L-theanine is that it has been shown that"},{"speaker":"Muscle Deficient Vegan","startTime":1605.42,"endTime":1607.74,"body":"it can intensify your dreams, which."},{"speaker":"Protein Deficient Vegan","startTime":1607.74,"endTime":1608.6,"body":"I don't need that."},{"speaker":"Muscle Deficient Vegan","startTime":1608.84,"endTime":1611.82,"body":"Yeah. So if you have something like that, maybe don't take it."},{"speaker":"Muscle Deficient Vegan","startTime":1612.1,"endTime":1616.84,"body":"Maybe don't take it anyway. But, you know, I sometimes take like a little bit"},{"speaker":"Muscle Deficient Vegan","startTime":1616.84,"endTime":1618.78,"body":"of time to fall asleep in the first place."},{"speaker":"Muscle Deficient Vegan","startTime":1618.9,"endTime":1621.94,"body":"Yeah. And so I take, like typically I'll take like the ashwagandha,"},{"speaker":"Muscle Deficient Vegan","startTime":1622.06,"endTime":1625.62,"body":"the magnesium glycinate, and the L-theanine kind of together like an hour before that."},{"speaker":"Protein Deficient Vegan","startTime":1625.62,"endTime":1627.06,"body":"Yeah, you might as well just smoke weed."},{"speaker":"Muscle Deficient Vegan","startTime":1628.56,"endTime":1630.08,"body":"Yeah, that probably would be helpful."},{"speaker":"Protein Deficient Vegan","startTime":1630.72,"endTime":1631.4,"body":"I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":1632.8,"endTime":1637.1,"body":"Yeah. So that can help you just kind of get relaxed and get ready to go to sleep."},{"speaker":"Protein Deficient Vegan","startTime":1637.1,"endTime":1640.56,"body":"What about chamomile? Isn't that supposed to be something kind of similar to"},{"speaker":"Protein Deficient Vegan","startTime":1640.56,"endTime":1645.08,"body":"this? Like it makes you kind of like sleepy. They always put it in like nighttime teas."},{"speaker":"Muscle Deficient Vegan","startTime":1645.32,"endTime":1645.56,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1646.2,"endTime":1647.06,"body":"What do you think about that?"},{"speaker":"Muscle Deficient Vegan","startTime":1647.2,"endTime":1649.84,"body":"I haven't looked into that much and I've never actually tried that,"},{"speaker":"Muscle Deficient Vegan","startTime":1649.94,"endTime":1651.16,"body":"but I know a lot of people do do that."},{"speaker":"Protein Deficient Vegan","startTime":1651.32,"endTime":1654.62,"body":"I can't do hot liquids, so I've never tried chamomile tea. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1654.9,"endTime":1658.68,"body":"And again, like none of this stuff, you might notice no difference at all when"},{"speaker":"Muscle Deficient Vegan","startTime":1658.68,"endTime":1660.88,"body":"you try to go to sleep with these things. And you don't really need any of this"},{"speaker":"Muscle Deficient Vegan","startTime":1660.88,"endTime":1662.62,"body":"stuff. These aren't actual sedatives."},{"speaker":"Protein Deficient Vegan","startTime":1662.8,"endTime":1665.44,"body":"Yeah. More like if you're having trouble, maybe these things would help."},{"speaker":"Muscle Deficient Vegan","startTime":1665.6,"endTime":1669.24,"body":"Maybe. Yeah. Try it out. Just a couple of things to try that have some evidence,"},{"speaker":"Muscle Deficient Vegan","startTime":1669.24,"endTime":1671.14,"body":"but aren't game changers, you know."},{"speaker":"Protein Deficient Vegan","startTime":1671.48,"endTime":1673.22,"body":"Okay. I'm about to ask you some weird ones."},{"speaker":"Muscle Deficient Vegan","startTime":1673.38,"endTime":1673.56,"body":"Okay."},{"speaker":"Protein Deficient Vegan","startTime":1674.0,"endTime":1680.06,"body":"Okay. The mushroom extracts that they sell, like very, very expensive mushroom"},{"speaker":"Protein Deficient Vegan","startTime":1680.06,"endTime":1682.12,"body":"extract type stuff. What do you think about that?"},{"speaker":"Muscle Deficient Vegan","startTime":1682.84,"endTime":1686.6,"body":"Yeah, I don't know. I don't think there's a lot of evidence behind those."},{"speaker":"Muscle Deficient Vegan","startTime":1686.64,"endTime":1691.16,"body":"And I know for some reason, whenever I take lion's mane more than like three"},{"speaker":"Muscle Deficient Vegan","startTime":1691.16,"endTime":1693.16,"body":"days in a row, I start getting dizzy."},{"speaker":"Protein Deficient Vegan","startTime":1693.68,"endTime":1700.32,"body":"Dude, me too. Yeah, we bought like a kit of like various mushroom extracts and"},{"speaker":"Protein Deficient Vegan","startTime":1700.32,"endTime":1703.24,"body":"that lion's made made me feel super dizzy. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1703.38,"endTime":1706.88,"body":"I didn't realize that's what it was the first time. Like we were taking the"},{"speaker":"Muscle Deficient Vegan","startTime":1706.88,"endTime":1710.44,"body":"mushroom things for a while and then I was like at the gym and I was like,"},{"speaker":"Muscle Deficient Vegan","startTime":1710.5,"endTime":1713.08,"body":"wow, I'm like the room is spinning all of a sudden. That's weird."},{"speaker":"Muscle Deficient Vegan","startTime":1713.52,"endTime":1715.48,"body":"And so I was just like, whatever. And it went away."},{"speaker":"Muscle Deficient Vegan","startTime":1716.0,"endTime":1718.96,"body":"And then, like, I didn't take the mushroom things for a while."},{"speaker":"Muscle Deficient Vegan","startTime":1719.08,"endTime":1720.32,"body":"And then I went back and, like, tried them."},{"speaker":"Muscle Deficient Vegan","startTime":1720.98,"endTime":1723.78,"body":"And the same thing happened. And I was like, okay, is it these weird mushroom"},{"speaker":"Muscle Deficient Vegan","startTime":1723.78,"endTime":1727.46,"body":"things? And then, like, a couple months later, I tried something else with lion's mane."},{"speaker":"Muscle Deficient Vegan","startTime":1727.8,"endTime":1731.9,"body":"And I took it. I think it was, like, I think it was some kind of nootropic brain"},{"speaker":"Muscle Deficient Vegan","startTime":1731.9,"endTime":1734.84,"body":"supplement thing, like alpha brain or something. I was just trying it out."},{"speaker":"Muscle Deficient Vegan","startTime":1735.76,"endTime":1738.88,"body":"And it had lion's mane. I don't know if it was the actual. I don't want to talk"},{"speaker":"Muscle Deficient Vegan","startTime":1738.88,"endTime":1740.78,"body":"bad about the product. I can't remember if it was that one or not."},{"speaker":"Muscle Deficient Vegan","startTime":1740.84,"endTime":1741.68,"body":"But it was something like that."},{"speaker":"Muscle Deficient Vegan","startTime":1742.04,"endTime":1744.2,"body":"So, anyway, it had lion's mane. And I took it for, like, a week."},{"speaker":"Muscle Deficient Vegan","startTime":1744.26,"endTime":1746.08,"body":"And then I had the same thing happen. And it was like dizzy."},{"speaker":"Muscle Deficient Vegan","startTime":1746.28,"endTime":1750.92,"body":"I was like, okay, I guess this lion's mane stuff does not agree with me. So, yeah."},{"speaker":"Protein Deficient Vegan","startTime":1750.98,"endTime":1753.14,"body":"The extract. You can probably eat the mushrooms."},{"speaker":"Muscle Deficient Vegan","startTime":1753.36,"endTime":1754.72,"body":"Yeah, yeah. The extract is like concentrated."},{"speaker":"Protein Deficient Vegan","startTime":1754.9,"endTime":1755.84,"body":"Yeah, highly concentrated."},{"speaker":"Muscle Deficient Vegan","startTime":1756.1,"endTime":1756.52,"body":"So, yeah."},{"speaker":"Protein Deficient Vegan","startTime":1757.04,"endTime":1758.58,"body":"It's like a drop a day or some shit."},{"speaker":"Muscle Deficient Vegan","startTime":1758.72,"endTime":1762.78,"body":"But even aside from that issue, I think there's not a lot of evidence for these mushroom extracts."},{"speaker":"Protein Deficient Vegan","startTime":1762.82,"endTime":1763.78,"body":"And they're really expensive."},{"speaker":"Muscle Deficient Vegan","startTime":1763.96,"endTime":1765.18,"body":"Yeah, they're crazy expensive."},{"speaker":"Protein Deficient Vegan","startTime":1765.38,"endTime":1769.04,"body":"Yeah, I remember I bought us each like one of those like kits just to try them."},{"speaker":"Protein Deficient Vegan","startTime":1769.24,"endTime":1772.2,"body":"Because you see people talking about it. I get intrigued. I buy things."},{"speaker":"Protein Deficient Vegan","startTime":1773.06,"endTime":1775.1,"body":"I notice no discernible difference."},{"speaker":"Muscle Deficient Vegan","startTime":1775.1,"endTime":1777.08,"body":"That's how we can tell you guys what doesn't work."},{"speaker":"Protein Deficient Vegan","startTime":1778.4,"endTime":1780.52,"body":"Anecdotally, I mean, they could work for some people. I don't know."},{"speaker":"Protein Deficient Vegan","startTime":1780.58,"endTime":1781.58,"body":"Yeah. Didn't work for me."},{"speaker":"Muscle Deficient Vegan","startTime":1781.82,"endTime":1784.76,"body":"Well, this is another one of those things. It's like kind of like we were talking about earlier."},{"speaker":"Muscle Deficient Vegan","startTime":1785.16,"endTime":1788.24,"body":"It's like you take this thing. You're not going to feel if it's working or not."},{"speaker":"Muscle Deficient Vegan","startTime":1788.38,"endTime":1791.28,"body":"Yeah. So you just kind of have to be like, okay, I guess this is supposed to"},{"speaker":"Muscle Deficient Vegan","startTime":1791.28,"endTime":1792.2,"body":"do healthy things for me."},{"speaker":"Protein Deficient Vegan","startTime":1792.44,"endTime":1796.12,"body":"Exactly. That's pretty much why I refused to partner with any supplement brands."},{"speaker":"Protein Deficient Vegan","startTime":1796.24,"endTime":1799.16,"body":"I'm just like, I really don't want to lie to people for money."},{"speaker":"Muscle Deficient Vegan","startTime":1799.54,"endTime":1804.28,"body":"Right. So, yeah. The sleep combo of those three has helped me fall asleep a little faster."},{"speaker":"Protein Deficient Vegan","startTime":1804.92,"endTime":1809.26,"body":"I can attest to this. He falls asleep faster than I would like."},{"speaker":"Muscle Deficient Vegan","startTime":1810.8,"endTime":1812.02,"body":"You take him too early."},{"speaker":"Protein Deficient Vegan","startTime":1812.54,"endTime":1812.76,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1813.52,"endTime":1813.72,"body":"Anyway."},{"speaker":"Muscle Deficient Vegan","startTime":1814.41,"endTime":1818.43,"body":"And then the next one is kind of like the multivitamin, multimineral category."},{"speaker":"Muscle Deficient Vegan","startTime":1818.67,"endTime":1821.01,"body":"This can be useful, especially for vegans, because, you know,"},{"speaker":"Muscle Deficient Vegan","startTime":1821.07,"endTime":1823.15,"body":"we have everything we need in plants."},{"speaker":"Muscle Deficient Vegan","startTime":1823.23,"endTime":1826.65,"body":"But sometimes your diet gets a little repetitive or, you know,"},{"speaker":"Muscle Deficient Vegan","startTime":1826.71,"endTime":1829.15,"body":"you're going a while with like not eating the specific thing,"},{"speaker":"Muscle Deficient Vegan","startTime":1829.35,"endTime":1830.61,"body":"these specific nutrients, whatever."},{"speaker":"Protein Deficient Vegan","startTime":1830.69,"endTime":1834.79,"body":"Or you're like new and you really haven't figured out exactly like what to eat"},{"speaker":"Protein Deficient Vegan","startTime":1834.79,"endTime":1839.53,"body":"to fill like the gaps that were left from like your omnivore diet before you went vegan. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1840.13,"endTime":1842.97,"body":"And things like that. And there are a lot of things that, even if it's not a"},{"speaker":"Muscle Deficient Vegan","startTime":1842.97,"endTime":1846.17,"body":"deficiency, vegans are shown to be a little lower in general."},{"speaker":"Muscle Deficient Vegan","startTime":1846.19,"endTime":1849.79,"body":"So it's not dangerous, but maybe you'd feel a little better if you could get"},{"speaker":"Muscle Deficient Vegan","startTime":1849.79,"endTime":1850.69,"body":"the levels up a little bit."},{"speaker":"Protein Deficient Vegan","startTime":1851.57,"endTime":1856.27,"body":"And sometimes it's just nice to have that, like, feeling of insurance policy."},{"speaker":"Muscle Deficient Vegan","startTime":1856.45,"endTime":1859.43,"body":"Which, by the way, multivitamin is very popular for non-vegans."},{"speaker":"Muscle Deficient Vegan","startTime":1859.55,"endTime":1862.11,"body":"Oh, I know. All throughout time, people have been taking multivitamin."},{"speaker":"Protein Deficient Vegan","startTime":1862.11,"endTime":1864.05,"body":"It's so funny. Like, when you go vegan..."},{"speaker":"Protein Deficient Vegan","startTime":1864.84,"endTime":1868.24,"body":"People just start berating you about, oh, at least I don't have to live off"},{"speaker":"Protein Deficient Vegan","startTime":1868.24,"endTime":1872.3,"body":"vitamins. It's like, you probably freaking take vitamins, bro."},{"speaker":"Muscle Deficient Vegan","startTime":1872.34,"endTime":1872.78,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1872.94,"endTime":1877.0,"body":"What are you talking about? I bet your parents gave you Flintstone vitamins. Shut the hell up."},{"speaker":"Muscle Deficient Vegan","startTime":1877.08,"endTime":1882.78,"body":"I would guess there are very few adults who have never taken multivitamins for any period of time."},{"speaker":"Protein Deficient Vegan","startTime":1883.22,"endTime":1887.62,"body":"Yeah. I can't imagine. I was taking multivitamins before I went vegan."},{"speaker":"Protein Deficient Vegan","startTime":1887.74,"endTime":1890.34,"body":"Like on a vegetarian diet, I always took multivitamins."},{"speaker":"Muscle Deficient Vegan","startTime":1890.38,"endTime":1892.28,"body":"I had old catnid of stuff before I was vegan."},{"speaker":"Protein Deficient Vegan","startTime":1893.64,"endTime":1894.74,"body":"I've always taken multivitamins."},{"speaker":"Muscle Deficient Vegan","startTime":1894.74,"endTime":1898.3,"body":"You know what's funny is I actually take less, like, vitamin and minerals and"},{"speaker":"Muscle Deficient Vegan","startTime":1898.3,"endTime":1901.18,"body":"supplements and stuff now than I did before I was vegan."},{"speaker":"Muscle Deficient Vegan","startTime":1901.36,"endTime":1903.82,"body":"Yeah. Just because I found out, like, how much stuff really doesn't do anything."},{"speaker":"Muscle Deficient Vegan","startTime":1903.98,"endTime":1907.16,"body":"Right. But also because we get a lot more from food now."},{"speaker":"Protein Deficient Vegan","startTime":1907.6,"endTime":1912.12,"body":"Right. Yeah. Yeah, because all vitamins are originally coming from plants."},{"speaker":"Muscle Deficient Vegan","startTime":1912.3,"endTime":1915.34,"body":"Yeah. So some of the things that you might look for in, like,"},{"speaker":"Muscle Deficient Vegan","startTime":1915.38,"endTime":1918.9,"body":"a multivitamin as a vegan are, like, zinc is a little lower,"},{"speaker":"Muscle Deficient Vegan","startTime":1919.5,"endTime":1923.78,"body":"iron, iodine is a little lower. This is another one, iodine,"},{"speaker":"Muscle Deficient Vegan","startTime":1923.8,"endTime":1926.48,"body":"you might be careful with if you have a thyroid thing. It has some interactions there."},{"speaker":"Muscle Deficient Vegan","startTime":1927.66,"endTime":1930.68,"body":"You can also just do iodized salt. You don't have to have an iodine supplement."},{"speaker":"Protein Deficient Vegan","startTime":1930.88,"endTime":1933.42,"body":"But like, yeah, if you have thyroid stuff, look into it. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1934.2,"endTime":1937.36,"body":"Ask your doctor. Ask your endocrinologist, actually. Don't just look into it."},{"speaker":"Protein Deficient Vegan","startTime":1937.72,"endTime":1938.08,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1939.22,"endTime":1942.76,"body":"Then, you know, the B12, we've talked about. Selenium, another interesting one."},{"speaker":"Protein Deficient Vegan","startTime":1942.86,"endTime":1947.58,"body":"Is that the one that's in Brazil nuts? Yeah. Apparently, you can only take one Brazil nut a day."},{"speaker":"Protein Deficient Vegan","startTime":1947.74,"endTime":1952.46,"body":"That is like your entire selenium dosage. And if you eat more than that, that would be not good."},{"speaker":"Muscle Deficient Vegan","startTime":1952.98,"endTime":1956.48,"body":"Yeah. And then you can also kind of lump in omega-3. That's not a vitamin."},{"speaker":"Muscle Deficient Vegan","startTime":1956.5,"endTime":1958.58,"body":"It's a fat. But it's always like right there with the vitamins."},{"speaker":"Protein Deficient Vegan","startTime":1958.58,"endTime":1959.8,"body":"It gets lumped in with vitamins, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1960.48,"endTime":1965.02,"body":"So, yeah, that kind of thing. You might, you know, consider having a multivitamin,"},{"speaker":"Muscle Deficient Vegan","startTime":1965.16,"endTime":1966.72,"body":"multimineral supplement that has some of those things."},{"speaker":"Protein Deficient Vegan","startTime":1966.74,"endTime":1967.88,"body":"Just to round those out."},{"speaker":"Muscle Deficient Vegan","startTime":1968.2,"endTime":1968.52,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1969.25,"endTime":1973.51,"body":"Another one is calcium. So vegans, we get a little less calcium."},{"speaker":"Muscle Deficient Vegan","startTime":1973.67,"endTime":1976.81,"body":"We absorb a little less of the calcium we do get. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1978.13,"endTime":1982.59,"body":"But, you know, there are also issues with taking calcium supplements. Those can cause issues."},{"speaker":"Protein Deficient Vegan","startTime":1982.77,"endTime":1983.27,"body":"Kidney stones."},{"speaker":"Muscle Deficient Vegan","startTime":1983.45,"endTime":1986.29,"body":"Kidney stones. I think even like some cardiovascular stuff potentially."},{"speaker":"Protein Deficient Vegan","startTime":1986.59,"endTime":1992.21,"body":"Yeah. But also like low calcium can make you more susceptible to osteoporosis. So it's like a."},{"speaker":"Muscle Deficient Vegan","startTime":1992.31,"endTime":1994.65,"body":"You definitely want to get the calcium. I just wouldn't do it in a supplement."},{"speaker":"Muscle Deficient Vegan","startTime":1994.89,"endTime":1999.17,"body":"You can do it. The way I like to get most of mine is like with the fortified plant milk."},{"speaker":"Muscle Deficient Vegan","startTime":1999.67,"endTime":2003.45,"body":"kind of like the same way you get calcium as a non-vegan for the most part is with milk,"},{"speaker":"Muscle Deficient Vegan","startTime":2003.93,"endTime":2009.11,"body":"and then you know leafy greens leafy greens have some calcium yeah but uh i"},{"speaker":"Muscle Deficient Vegan","startTime":2009.11,"endTime":2011.71,"body":"wouldn't recommend probably taking a supplement for this unless your doctor"},{"speaker":"Muscle Deficient Vegan","startTime":2011.71,"endTime":2015.81,"body":"tells you to obviously yeah but i would just try to maybe use the milks i."},{"speaker":"Protein Deficient Vegan","startTime":2015.81,"endTime":2021.77,"body":"Think you know maybe if you're like um you know middle-aged older woman ask"},{"speaker":"Protein Deficient Vegan","startTime":2021.77,"endTime":2025.29,"body":"your doctor about it though yeah because i heard that um women are more susceptible"},{"speaker":"Protein Deficient Vegan","startTime":2025.29,"endTime":2028.43,"body":"to osteoporosis and like bone density issues. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2028.83,"endTime":2032.99,"body":"Especially, okay, this is kind of off topic, but did you know that when you're"},{"speaker":"Protein Deficient Vegan","startTime":2032.99,"endTime":2036.15,"body":"pregnant, the baby sucks the fucking calcium out of you?"},{"speaker":"Muscle Deficient Vegan","startTime":2036.27,"endTime":2037.65,"body":"I've heard something like that, yeah."},{"speaker":"Protein Deficient Vegan","startTime":2037.75,"endTime":2040.99,"body":"I had a friend that got like 12 cavities from being pregnant because they just"},{"speaker":"Protein Deficient Vegan","startTime":2040.99,"endTime":2045.71,"body":"sucked the calcium out of her teeth. Yeah. Is that not insane?"},{"speaker":"Muscle Deficient Vegan","startTime":2045.99,"endTime":2046.71,"body":"That's pretty insane."},{"speaker":"Protein Deficient Vegan","startTime":2046.93,"endTime":2049.17,"body":"That's insane. Anyway, that's why I'm not having kids. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2051.65,"endTime":2055.75,"body":"That stuff's crazy. Yeah. So anyways, you probably want that,"},{"speaker":"Protein Deficient Vegan","startTime":2055.85,"endTime":2057.33,"body":"you know, if you're pregnant, maybe. I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":2057.53,"endTime":2060.65,"body":"Yeah. Oh, also another good source of calcium for vegans is that a lot of tofu"},{"speaker":"Muscle Deficient Vegan","startTime":2060.65,"endTime":2062.39,"body":"is what's called calcium set."},{"speaker":"Muscle Deficient Vegan","startTime":2062.63,"endTime":2066.93,"body":"Yeah. Like they make it firm with a calcium base. And that's really good calcium, actually."},{"speaker":"Muscle Deficient Vegan","startTime":2067.27,"endTime":2069.97,"body":"So there you go. Another one that's kind of tricky for vegans,"},{"speaker":"Muscle Deficient Vegan","startTime":2070.07,"endTime":2071.95,"body":"and I'm going to mention it separately, is vitamin A."},{"speaker":"Muscle Deficient Vegan","startTime":2073.17,"endTime":2076.27,"body":"There are a couple of really good sources of vitamin A, like sweet potatoes,"},{"speaker":"Muscle Deficient Vegan","startTime":2076.57,"endTime":2079.21,"body":"carrots, squash, and spinach, basically things that are orange."},{"speaker":"Protein Deficient Vegan","startTime":2079.67,"endTime":2080.05,"body":"Yeah, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2080.91,"endTime":2084.19,"body":"Like even one sweet potato a day basically gives you all your vitamin A."},{"speaker":"Protein Deficient Vegan","startTime":2084.37,"endTime":2087.89,"body":"Yeah, I think it's like a cup of carrots will mostly give you your vitamin A. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2088.13,"endTime":2091.07,"body":"But if you don't eat orange things a lot, it's actually pretty hard to get."},{"speaker":"Muscle Deficient Vegan","startTime":2091.75,"endTime":2095.43,"body":"That's true. If you're not on a pretty regular diet of like sweet potatoes,"},{"speaker":"Muscle Deficient Vegan","startTime":2095.55,"endTime":2099.59,"body":"carrots, and squash, you might consider making sure your multivitamin has vitamin A in there."},{"speaker":"Protein Deficient Vegan","startTime":2099.77,"endTime":2104.59,"body":"Now, I had someone that looked kind of like a wellness grifter recently come"},{"speaker":"Protein Deficient Vegan","startTime":2104.59,"endTime":2110.31,"body":"in my comment section telling me that unless you're getting retinol vitamin A, it doesn't count."},{"speaker":"Muscle Deficient Vegan","startTime":2110.69,"endTime":2113.25,"body":"Yeah, I mean, it counts. It's just, it's one of those things where it's,"},{"speaker":"Muscle Deficient Vegan","startTime":2114.78,"endTime":2118.7,"body":"Like the conversion is different, right? So you need, there's two different guidelines."},{"speaker":"Muscle Deficient Vegan","startTime":2118.9,"endTime":2122.32,"body":"So there's, you get this amount if it's retinol, you get this amount if it's"},{"speaker":"Muscle Deficient Vegan","startTime":2122.32,"endTime":2124.84,"body":"the- Beta carotene. Beta carotene, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2125.12,"endTime":2129.16,"body":"And so, you know, whatever that form is, you get it from the sweet potatoes"},{"speaker":"Muscle Deficient Vegan","startTime":2129.16,"endTime":2130.22,"body":"and the squash and whatever."},{"speaker":"Muscle Deficient Vegan","startTime":2130.54,"endTime":2134.92,"body":"So, I mean, you'll see different supplements are set up in different ways too."},{"speaker":"Muscle Deficient Vegan","startTime":2135.16,"endTime":2139.64,"body":"So, yes, there are two different forms, but no, it's not true that one of them"},{"speaker":"Muscle Deficient Vegan","startTime":2139.64,"endTime":2142.08,"body":"doesn't count. It's like omega-3."},{"speaker":"Muscle Deficient Vegan","startTime":2142.62,"endTime":2147.0,"body":"Yeah. Technically, the omega-3 that you need is EPA and DHA,"},{"speaker":"Muscle Deficient Vegan","startTime":2147.3,"endTime":2150.72,"body":"but most of the vegan sources like flaxseed and stuff use ALA,"},{"speaker":"Muscle Deficient Vegan","startTime":2150.94,"endTime":2154.06,"body":"which your body converts into DHA and EPA."},{"speaker":"Muscle Deficient Vegan","startTime":2154.4,"endTime":2159.04,"body":"Yeah. But you can also just eat algae, which is DHA and EPA directly, or algae oil."},{"speaker":"Protein Deficient Vegan","startTime":2159.16,"endTime":2162.7,"body":"Right. I find this interesting because it's like, if you're getting vitamin"},{"speaker":"Protein Deficient Vegan","startTime":2162.7,"endTime":2166.78,"body":"A from meat, which I assume is what this lady was trying to say."},{"speaker":"Protein Deficient Vegan","startTime":2166.96,"endTime":2170.68,"body":"Right. Like where did you, where do you think your animals are getting vitamin"},{"speaker":"Protein Deficient Vegan","startTime":2170.68,"endTime":2173.02,"body":"A from? Because it's plants."},{"speaker":"Muscle Deficient Vegan","startTime":2173.36,"endTime":2173.66,"body":"Right."},{"speaker":"Protein Deficient Vegan","startTime":2173.88,"endTime":2177.72,"body":"That's where it comes from. Yeah. It's just, they did the, you know,"},{"speaker":"Protein Deficient Vegan","startTime":2177.92,"endTime":2180.22,"body":"breakdown of vitamin A to retinol for you. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2180.34,"endTime":2183.9,"body":"The other one is iron. Like technically the iron that comes from animals is"},{"speaker":"Muscle Deficient Vegan","startTime":2183.9,"endTime":2186.88,"body":"heme iron and the iron you get from plants is non-heme iron,"},{"speaker":"Muscle Deficient Vegan","startTime":2187.18,"endTime":2191.32,"body":"which is, you know, you lose some of the conversion or how your body uses iron."},{"speaker":"Muscle Deficient Vegan","startTime":2191.32,"endTime":2196.1,"body":"So you need a little more non-heme iron, but that doesn't mean like the non-heme iron doesn't count."},{"speaker":"Protein Deficient Vegan","startTime":2196.26,"endTime":2201.5,"body":"Right. Yeah. Just need a little bit more. People are living healthy vegan lives."},{"speaker":"Protein Deficient Vegan","startTime":2201.62,"endTime":2203.64,"body":"So this is obviously not true. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2203.88,"endTime":2207.06,"body":"And the trick for iron specifically, for vegans, if you just take some vitamin"},{"speaker":"Muscle Deficient Vegan","startTime":2207.06,"endTime":2210.92,"body":"C with your iron, that really boosts the absorption of it. Very helpful."},{"speaker":"Protein Deficient Vegan","startTime":2212.18,"endTime":2216.08,"body":"I've always had low iron. Even when I was a vegetarian, I had low iron."},{"speaker":"Muscle Deficient Vegan","startTime":2216.42,"endTime":2220.74,"body":"Yeah. And then, not to plug a specific product, but I'm going to plug a specific product."},{"speaker":"Protein Deficient Vegan","startTime":2220.98,"endTime":2223.38,"body":"But we're not sponsored because our podcast is pretty small."},{"speaker":"Muscle Deficient Vegan","startTime":2224.1,"endTime":2229.22,"body":"Not sponsored. There's just one I really like. It's called a Holier. Yeah. W-H-O-L-I-E-R."},{"speaker":"Muscle Deficient Vegan","startTime":2230.4,"endTime":2234.58,"body":"And they are a multivitamin made specifically for vegans, basically."},{"speaker":"Muscle Deficient Vegan","startTime":2234.9,"endTime":2237.78,"body":"And it just has like six or seven things in it. It doesn't have a whole bunch"},{"speaker":"Muscle Deficient Vegan","startTime":2237.78,"endTime":2240.92,"body":"of stuff that's going to turn your pee neon yellow and be a total waste of money."},{"speaker":"Muscle Deficient Vegan","startTime":2240.92,"endTime":2244.66,"body":"So they have a couple of things that vegans are a little less likely to get."},{"speaker":"Muscle Deficient Vegan","startTime":2244.86,"endTime":2249.56,"body":"And it's a nice little, very simple insurance policy for some of the little"},{"speaker":"Muscle Deficient Vegan","startTime":2249.56,"endTime":2250.48,"body":"things you might miss out on."},{"speaker":"Protein Deficient Vegan","startTime":2251.02,"endTime":2254.02,"body":"Yeah. This is the one I've been taking for, I don't know, we both have been"},{"speaker":"Protein Deficient Vegan","startTime":2254.02,"endTime":2255.34,"body":"taking it for a couple of years now. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2255.5,"endTime":2258.6,"body":"But they'll send you like, your first one will come in like a glass jar and"},{"speaker":"Protein Deficient Vegan","startTime":2258.6,"endTime":2262.36,"body":"then you'll get, I think they're like biodegradable packaging."},{"speaker":"Muscle Deficient Vegan","startTime":2262.64,"endTime":2263.18,"body":"Yeah, for the refills."},{"speaker":"Protein Deficient Vegan","startTime":2263.36,"endTime":2267.48,"body":"For the refills. And so you can get like subscriptions that'll make it like a little cheaper. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2267.48,"endTime":2271.58,"body":"And it doesn't seem like it's much more of a price difference than like a central"},{"speaker":"Muscle Deficient Vegan","startTime":2271.58,"endTime":2274.56,"body":"multivitamin or whatever the major brands are. It's pretty much the same."},{"speaker":"Protein Deficient Vegan","startTime":2275.02,"endTime":2279.04,"body":"I like that with a lot of vitamins, if you're trying to make sure you're getting"},{"speaker":"Protein Deficient Vegan","startTime":2279.04,"endTime":2281.74,"body":"a vegan vitamin, you have to make sure they don't have gelatin tabs."},{"speaker":"Protein Deficient Vegan","startTime":2281.98,"endTime":2285.82,"body":"Yeah. So it's just nice buying from a vegan company that's like,"},{"speaker":"Protein Deficient Vegan","startTime":2286.2,"endTime":2288.98,"body":"obviously they're not using, you don't have to really look at any of that stuff"},{"speaker":"Protein Deficient Vegan","startTime":2288.98,"endTime":2290.04,"body":"to know it's going to be vegan."},{"speaker":"Muscle Deficient Vegan","startTime":2290.24,"endTime":2293.08,"body":"Yeah. And they're all dosed well. they like on their website they talk about"},{"speaker":"Muscle Deficient Vegan","startTime":2293.08,"endTime":2296.66,"body":"like why they picked which dosage for each one and they like way overdose vitamin"},{"speaker":"Muscle Deficient Vegan","startTime":2296.66,"endTime":2301.18,"body":"b12 because vitamin b12 yeah it's weird for everybody i remember back when i"},{"speaker":"Muscle Deficient Vegan","startTime":2301.18,"endTime":2303.96,"body":"was originally taking vitamin b12 you take the ones you stick under your tongue"},{"speaker":"Muscle Deficient Vegan","startTime":2303.96,"endTime":2308.3,"body":"yeah yeah so i mean a little stuff like that but i think it's a really good product so yeah."},{"speaker":"Protein Deficient Vegan","startTime":2308.3,"endTime":2313.0,"body":"I think basically the only thing i currently take is like magnesium the holier"},{"speaker":"Protein Deficient Vegan","startTime":2313.0,"endTime":2316.72,"body":"multivitamin and then i take an iron supplement because my i think i'm just"},{"speaker":"Protein Deficient Vegan","startTime":2316.72,"endTime":2322.28,"body":"kind of anemic by nature no matter what i eat i'm always He's kind of low on iron, so..."},{"speaker":"Protein Deficient Vegan","startTime":2323.43,"endTime":2324.13,"body":"What do you take?"},{"speaker":"Muscle Deficient Vegan","startTime":2324.83,"endTime":2331.05,"body":"I basically take the whole ear for the multivitamin. And I take an omega-3 on"},{"speaker":"Muscle Deficient Vegan","startTime":2331.05,"endTime":2332.53,"body":"its own just to try to get a little extra."},{"speaker":"Muscle Deficient Vegan","startTime":2333.01,"endTime":2336.03,"body":"And then basically some of the supplements we were talking about here,"},{"speaker":"Muscle Deficient Vegan","startTime":2336.15,"endTime":2338.31,"body":"like the nighttime stuff, I take those three combined."},{"speaker":"Muscle Deficient Vegan","startTime":2338.57,"endTime":2342.19,"body":"And then citrulline and protein is pretty much it. Oh, creatine, obviously."},{"speaker":"Protein Deficient Vegan","startTime":2342.23,"endTime":2342.71,"body":"Creatine, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2343.13,"endTime":2346.29,"body":"So, yeah. I mean, I've taken a lot of other stuff over the years,"},{"speaker":"Muscle Deficient Vegan","startTime":2346.33,"endTime":2348.09,"body":"but most of it's just gone now."},{"speaker":"Muscle Deficient Vegan","startTime":2348.17,"endTime":2351.13,"body":"Like glutamine, turns out glutamine is basically useless. So,"},{"speaker":"Muscle Deficient Vegan","startTime":2351.31,"endTime":2353.13,"body":"don't buy glutamine anymore. Nothing like that."},{"speaker":"Protein Deficient Vegan","startTime":2353.43,"endTime":2353.71,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2355.06,"endTime":2360.5,"body":"I do like Ghost has a pre-workout that has the citrulline in it and also has"},{"speaker":"Muscle Deficient Vegan","startTime":2360.5,"endTime":2361.7,"body":"taurine and a couple of vitamins."},{"speaker":"Muscle Deficient Vegan","startTime":2361.92,"endTime":2365.1,"body":"So I like that mainly just because I like having something that tastes fruity"},{"speaker":"Muscle Deficient Vegan","startTime":2365.1,"endTime":2366.78,"body":"before my workout or whatever."},{"speaker":"Muscle Deficient Vegan","startTime":2367.02,"endTime":2370.04,"body":"So I like that because it combines a couple of things."},{"speaker":"Muscle Deficient Vegan","startTime":2370.24,"endTime":2373.26,"body":"But, you know, just kind of keep it pretty simple. Some specific things of note"},{"speaker":"Muscle Deficient Vegan","startTime":2373.26,"endTime":2376.48,"body":"that you might not want to go down that are extremely popular."},{"speaker":"Protein Deficient Vegan","startTime":2377.0,"endTime":2377.7,"body":"Very popular."},{"speaker":"Muscle Deficient Vegan","startTime":2378.2,"endTime":2379.32,"body":"One is peptides."},{"speaker":"Protein Deficient Vegan","startTime":2379.7,"endTime":2380.64,"body":"I see that everywhere."},{"speaker":"Muscle Deficient Vegan","startTime":2380.92,"endTime":2381.1,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2381.3,"endTime":2384.14,"body":"It's like apparently it can solve all of your life problems."},{"speaker":"Muscle Deficient Vegan","startTime":2384.14,"endTime":2388.04,"body":"Yeah, there's like peptides for everything. Peptides for muscle repair, peptides for hair."},{"speaker":"Protein Deficient Vegan","startTime":2388.3,"endTime":2392.98,"body":"Yeah, I see. Anytime I see someone with a problem, there's some like wellness"},{"speaker":"Protein Deficient Vegan","startTime":2392.98,"endTime":2396.0,"body":"grifter in the comment section being like, well, have you logged on the peptides?"},{"speaker":"Muscle Deficient Vegan","startTime":2396.3,"endTime":2399.44,"body":"And in theory, I mean, maybe they'll pan out or some of them will pan out anyway."},{"speaker":"Muscle Deficient Vegan","startTime":2399.66,"endTime":2402.72,"body":"I'm sure some of them will pan out. But it basically like just gives your body"},{"speaker":"Muscle Deficient Vegan","startTime":2402.72,"endTime":2404.48,"body":"instructions to do specific things."},{"speaker":"Muscle Deficient Vegan","startTime":2405.44,"endTime":2410.26,"body":"So the theory behind it is okay. But so far, there's like really limited safety"},{"speaker":"Muscle Deficient Vegan","startTime":2410.26,"endTime":2413.72,"body":"data on any of these. These are all pretty new things that are starting to be studied."},{"speaker":"Muscle Deficient Vegan","startTime":2414.14,"endTime":2416.08,"body":"And there's like really limited data on effectiveness."},{"speaker":"Muscle Deficient Vegan","startTime":2416.62,"endTime":2420.9,"body":"I don't think there are any peptides out there right now that are like proven"},{"speaker":"Muscle Deficient Vegan","startTime":2420.9,"endTime":2422.46,"body":"to actually do the thing."},{"speaker":"Muscle Deficient Vegan","startTime":2422.94,"endTime":2426.36,"body":"There's like mixed studies on everything. It's like sometimes they do the thing."},{"speaker":"Muscle Deficient Vegan","startTime":2426.5,"endTime":2428.92,"body":"Sometimes they do nothing. Sometimes they cause negative side effects."},{"speaker":"Protein Deficient Vegan","startTime":2429.0,"endTime":2429.16,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2429.6,"endTime":2433.58,"body":"And then like long-term safety data just doesn't exist. So peptides specifically,"},{"speaker":"Muscle Deficient Vegan","startTime":2433.9,"endTime":2436.88,"body":"I think my recommendation would be like just forget these exist for five or"},{"speaker":"Muscle Deficient Vegan","startTime":2436.88,"endTime":2439.7,"body":"ten years and then revisit the current studies at that point."},{"speaker":"Protein Deficient Vegan","startTime":2439.74,"endTime":2439.88,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2440.6,"endTime":2443.08,"body":"And I'm sure a couple of them will be like, okay, that did something."},{"speaker":"Muscle Deficient Vegan","startTime":2443.08,"endTime":2444.88,"body":"I don't know if there'll be magic or anything."},{"speaker":"Muscle Deficient Vegan","startTime":2446.02,"endTime":2450.24,"body":"The one, I guess the, I should make a caveat to that, that like Ozempic,"},{"speaker":"Muscle Deficient Vegan","startTime":2450.34,"endTime":2454.4,"body":"the GLP-1 agonists and stuff, those are peptides and those are kind of like magic."},{"speaker":"Protein Deficient Vegan","startTime":2454.6,"endTime":2455.16,"body":"Yeah, that's true."},{"speaker":"Muscle Deficient Vegan","startTime":2455.22,"endTime":2458.4,"body":"But that's not the kind of peptide you'll typically see pushed on social media."},{"speaker":"Protein Deficient Vegan","startTime":2458.66,"endTime":2462.44,"body":"Right. Those are, that's the kind of peptide you need a prescription for."},{"speaker":"Protein Deficient Vegan","startTime":2462.6,"endTime":2468.02,"body":"Whereas like the stuff I'm seeing is like, you can go to GNC or wherever and buy it."},{"speaker":"Muscle Deficient Vegan","startTime":2468.6,"endTime":2469.4,"body":"Peptideblackmarket.com."},{"speaker":"Protein Deficient Vegan","startTime":2469.66,"endTime":2469.74,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2470.9,"endTime":2474.62,"body":"That's not a real website. I'm just making, oh, it might be, I don't know."},{"speaker":"Protein Deficient Vegan","startTime":2475.4,"endTime":2477.86,"body":"Well, hey, maybe if they're doing current studies on it, they could,"},{"speaker":"Protein Deficient Vegan","startTime":2478.06,"endTime":2481.62,"body":"I don't know, include some women in those studies and maybe study this stuff"},{"speaker":"Protein Deficient Vegan","startTime":2481.62,"endTime":2483.96,"body":"on women. So we know if it's safe for us to use."},{"speaker":"Muscle Deficient Vegan","startTime":2484.14,"endTime":2486.98,"body":"Yeah, that'd be nice. The other one that gets pushed a lot is collagen."},{"speaker":"Protein Deficient Vegan","startTime":2487.3,"endTime":2491.84,"body":"Oh, my God. Oh, my God. This one is so, okay, sorry. This one's so annoying"},{"speaker":"Protein Deficient Vegan","startTime":2491.84,"endTime":2494.94,"body":"to me because what's that one product, all the fitness influencers?"},{"speaker":"Protein Deficient Vegan","startTime":2495.62,"endTime":2499.48,"body":"Yeah, all the vegan fitness influencers push veg over and over and over again."},{"speaker":"Protein Deficient Vegan","startTime":2499.48,"endTime":2501.02,"body":"That's all you see. I've never tried veg."},{"speaker":"Protein Deficient Vegan","startTime":2501.14,"endTime":2504.56,"body":"Don't know if it's any good. But apparently they came out with the first ever vegan collagen."},{"speaker":"Protein Deficient Vegan","startTime":2504.88,"endTime":2509.48,"body":"So that's all they're all pushing. And it drives me insane. So continue with your thought."},{"speaker":"Muscle Deficient Vegan","startTime":2509.7,"endTime":2515.0,"body":"So collagen in general does seem to have some promising minor benefits for like"},{"speaker":"Muscle Deficient Vegan","startTime":2515.0,"endTime":2519.62,"body":"skin hydration, skin elasticity, maybe something for like hair,"},{"speaker":"Muscle Deficient Vegan","startTime":2519.94,"endTime":2520.94,"body":"something like that, hair health."},{"speaker":"Muscle Deficient Vegan","startTime":2521.16,"endTime":2525.12,"body":"So like things that I personally could give a shit less about, to be perfectly honest."},{"speaker":"Protein Deficient Vegan","startTime":2525.76,"endTime":2526.28,"body":"Aesthetic things."},{"speaker":"Muscle Deficient Vegan","startTime":2526.5,"endTime":2533.2,"body":"Yeah, aesthetic things. But the downside there is that collagen is specifically from animals."},{"speaker":"Muscle Deficient Vegan","startTime":2533.64,"endTime":2539.72,"body":"So there's not really a vegan collagen. You'll see a lot of supplements that say vegan collagen."},{"speaker":"Muscle Deficient Vegan","startTime":2540.32,"endTime":2543.16,"body":"And usually if you read the box or something, I'll describe it in more detail."},{"speaker":"Muscle Deficient Vegan","startTime":2543.34,"endTime":2547.48,"body":"But basically what that does is boost your body's natural production of collagen"},{"speaker":"Muscle Deficient Vegan","startTime":2547.48,"endTime":2550.0,"body":"because you do make collagen inside your body."},{"speaker":"Muscle Deficient Vegan","startTime":2550.12,"endTime":2552.88,"body":"So it'll give you like vitamin C is a big thing that boosts collagen."},{"speaker":"Muscle Deficient Vegan","startTime":2552.88,"endTime":2556.92,"body":"And there's a bunch of other like vitamins and little nutrients and stuff that"},{"speaker":"Muscle Deficient Vegan","startTime":2556.92,"endTime":2560.96,"body":"kind of promote and make sure your body has everything it needs to make the"},{"speaker":"Muscle Deficient Vegan","startTime":2560.96,"endTime":2562.12,"body":"collagen from amino acids."},{"speaker":"Muscle Deficient Vegan","startTime":2562.5,"endTime":2566.1,"body":"So that's typically what a vegan collagen supplement does."},{"speaker":"Muscle Deficient Vegan","startTime":2566.68,"endTime":2572.38,"body":"Now, the Veg Vegan Collagen Supplement specifically says that it is actual vegan"},{"speaker":"Muscle Deficient Vegan","startTime":2572.38,"endTime":2576.8,"body":"collagen made from, I think it's some kind of process from broccoli and carrots or something."},{"speaker":"Muscle Deficient Vegan","startTime":2577.82,"endTime":2581.44,"body":"But I'm not sure that that is even really vegan collagen."},{"speaker":"Muscle Deficient Vegan","startTime":2581.84,"endTime":2587.54,"body":"They reference a research paper for their product, or at least that their product"},{"speaker":"Muscle Deficient Vegan","startTime":2587.54,"endTime":2588.86,"body":"is based on that same theory."},{"speaker":"Muscle Deficient Vegan","startTime":2589.1,"endTime":2592.3,"body":"And even that research paper is basically like collagen boosting."},{"speaker":"Muscle Deficient Vegan","startTime":2592.66,"endTime":2596.3,"body":"It's not really like a direct collagen. So, I'm not really sure,"},{"speaker":"Muscle Deficient Vegan","startTime":2596.46,"endTime":2601.5,"body":"but even if it does work, it's really minor benefits for, like, skin hydration."},{"speaker":"Muscle Deficient Vegan","startTime":2601.78,"endTime":2606.96,"body":"But vegan collagen is pushed a lot as, like, joint and connective tissue stuff"},{"speaker":"Muscle Deficient Vegan","startTime":2606.96,"endTime":2611.36,"body":"and, like, muscle stuff, which it hasn't been shown to really be helpful for."},{"speaker":"Muscle Deficient Vegan","startTime":2612.26,"endTime":2615.14,"body":"So, I think there's a lot going on there. And I think there is a lot of research"},{"speaker":"Muscle Deficient Vegan","startTime":2615.14,"endTime":2617.68,"body":"going on with collagen, and it does look interesting."},{"speaker":"Muscle Deficient Vegan","startTime":2617.86,"endTime":2622.62,"body":"But I'm not sure that vegans will really ever get the benefits of that if it does pan out."},{"speaker":"Protein Deficient Vegan","startTime":2622.62,"endTime":2625.86,"body":"Unless they come up with, like, some kind of..."},{"speaker":"Muscle Deficient Vegan","startTime":2625.86,"endTime":2628.2,"body":"Yeah, there are some ways, apparently, with, like, they call it,"},{"speaker":"Muscle Deficient Vegan","startTime":2628.22,"endTime":2632.0,"body":"like, recombinant, where you're kind of, like, making it again in a lab."},{"speaker":"Muscle Deficient Vegan","startTime":2632.38,"endTime":2635.08,"body":"Yeah, yeah. Maybe even with precision fermentation or something like that."},{"speaker":"Muscle Deficient Vegan","startTime":2635.18,"endTime":2636.6,"body":"But that doesn't look like it's what veg is doing."},{"speaker":"Protein Deficient Vegan","startTime":2636.64,"endTime":2637.64,"body":"But it wouldn't even be, like..."},{"speaker":"Protein Deficient Vegan","startTime":2638.28,"endTime":2643.76,"body":"It'd be like vegan actual animal collagen, but it made in a vegan way. Yeah, exactly."},{"speaker":"Muscle Deficient Vegan","startTime":2643.96,"endTime":2646.86,"body":"Yeah, yeah. So that doesn't appear to be what Veg is using. No."},{"speaker":"Muscle Deficient Vegan","startTime":2646.86,"endTime":2650.38,"body":"And I don't think there are any collagens out there right now that are like"},{"speaker":"Muscle Deficient Vegan","startTime":2650.38,"endTime":2653.74,"body":"a vegan version that's bio-identical to the animal collagen."},{"speaker":"Protein Deficient Vegan","startTime":2654.34,"endTime":2658.02,"body":"So I would say if you're seeing a vegan collagen push."},{"speaker":"Muscle Deficient Vegan","startTime":2658.24,"endTime":2658.5,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2658.96,"endTime":2662.92,"body":"Be skeptical. Yeah. And I mean, I guess you can give people the benefit of the"},{"speaker":"Protein Deficient Vegan","startTime":2662.92,"endTime":2664.48,"body":"doubt that they're completely unaware of that."},{"speaker":"Protein Deficient Vegan","startTime":2664.6,"endTime":2667.78,"body":"But then also then why are they pushing it without knowing what they're pushing? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2667.78,"endTime":2671.42,"body":"And if you have a deficiency in some of those, and like you're not having enough"},{"speaker":"Muscle Deficient Vegan","startTime":2671.42,"endTime":2673.6,"body":"protein or you have a deficiency in some of those nutrients,"},{"speaker":"Muscle Deficient Vegan","startTime":2673.98,"endTime":2677.62,"body":"maybe it will boost your body's production of collagen. But you could also just"},{"speaker":"Muscle Deficient Vegan","startTime":2677.62,"endTime":2681.72,"body":"take a multivitamin and eat more protein. Yeah. And kind of get the same effect."},{"speaker":"Protein Deficient Vegan","startTime":2681.78,"endTime":2682.36,"body":"And save money."},{"speaker":"Muscle Deficient Vegan","startTime":2682.62,"endTime":2688.12,"body":"Yeah. So, yeah, that's one where it's a little bit of a weird space because"},{"speaker":"Muscle Deficient Vegan","startTime":2688.12,"endTime":2691.12,"body":"the claims they make don't quite match what it actually does."},{"speaker":"Muscle Deficient Vegan","startTime":2691.28,"endTime":2694.82,"body":"Yeah. And then also you don't really need it because your body's already making"},{"speaker":"Muscle Deficient Vegan","startTime":2694.82,"endTime":2697.08,"body":"collagen. So, there's a lot of weird stuff going on."},{"speaker":"Protein Deficient Vegan","startTime":2697.08,"endTime":2699.98,"body":"I almost feel like they should have to call it a collagen booster."},{"speaker":"Protein Deficient Vegan","startTime":2700.24,"endTime":2701.48,"body":"Yeah. I feel like it's..."},{"speaker":"Muscle Deficient Vegan","startTime":2701.48,"endTime":2703.8,"body":"Well, it's a completely unregulated market because it's sucking."},{"speaker":"Protein Deficient Vegan","startTime":2703.98,"endTime":2707.44,"body":"Yeah, I know. It just seems incredibly misleading. Yeah. And then,"},{"speaker":"Protein Deficient Vegan","startTime":2707.58,"endTime":2711.3,"body":"like, I've seen a few people try to have those conversations in the comment"},{"speaker":"Protein Deficient Vegan","startTime":2711.3,"endTime":2714.08,"body":"section with the creator, and they double down, and they're like,"},{"speaker":"Protein Deficient Vegan","startTime":2714.2,"endTime":2716.34,"body":"it's vegan collagen. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2716.74,"endTime":2719.02,"body":"And it's like, I don't know, I guess I'm going to give you the benefit of that,"},{"speaker":"Protein Deficient Vegan","startTime":2719.1,"endTime":2722.38,"body":"that you don't know what you're talking about, but also maybe you're just trying"},{"speaker":"Protein Deficient Vegan","startTime":2722.38,"endTime":2723.38,"body":"to make money. I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":2723.38,"endTime":2727.28,"body":"And I'm not a biologist, but from what I've read, you know, it appears that"},{"speaker":"Muscle Deficient Vegan","startTime":2727.28,"endTime":2731.9,"body":"there's not a great way to make real collagen from plants like that."},{"speaker":"Muscle Deficient Vegan","startTime":2732.62,"endTime":2736.54,"body":"And again, if you're deficient in these things, even veg, vegan collagen,"},{"speaker":"Muscle Deficient Vegan","startTime":2736.86,"endTime":2739.28,"body":"whatever, may have some benefits for your collagen production."},{"speaker":"Muscle Deficient Vegan","startTime":2739.58,"endTime":2741.7,"body":"So anyway, moving on."},{"speaker":"Muscle Deficient Vegan","startTime":2743.72,"endTime":2746.3,"body":"So I think that's pretty much it for the kind of interesting,"},{"speaker":"Muscle Deficient Vegan","startTime":2746.58,"endTime":2748.84,"body":"more effective, or more noteworthy supplements."},{"speaker":"Protein Deficient Vegan","startTime":2749.26,"endTime":2751.68,"body":"And if you have any questions on anything we didn't talk about,"},{"speaker":"Protein Deficient Vegan","startTime":2751.78,"endTime":2755.2,"body":"or if you have questions on anything we did talk about, just like leave a comment"},{"speaker":"Protein Deficient Vegan","startTime":2755.2,"endTime":2756.56,"body":"or send us a message. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2756.68,"endTime":2760.18,"body":"So now let's get into our myth of the week. The myth of the week this week is"},{"speaker":"Muscle Deficient Vegan","startTime":2760.18,"endTime":2763.3,"body":"that phytic acid means plants don't give you nutrients."},{"speaker":"Muscle Deficient Vegan","startTime":2766.14,"endTime":2769.96,"body":"So, you may have heard, and if you're a vegan on the internet,"},{"speaker":"Muscle Deficient Vegan","startTime":2770.12,"endTime":2775.16,"body":"you've definitely heard the kind of take that plants are anti-nutrient."},{"speaker":"Protein Deficient Vegan","startTime":2775.58,"endTime":2776.9,"body":"Yeah, I've heard that."},{"speaker":"Muscle Deficient Vegan","startTime":2777.96,"endTime":2783.18,"body":"So, what that comes from is plants have something called phytates, which is phytic acid."},{"speaker":"Muscle Deficient Vegan","startTime":2783.58,"endTime":2787.84,"body":"And phytates are mostly found in whole grains, seeds, and legumes."},{"speaker":"Muscle Deficient Vegan","startTime":2788.48,"endTime":2792.62,"body":"okay so that's why you'll see a lot of like pasta and"},{"speaker":"Muscle Deficient Vegan","startTime":2792.62,"endTime":2797.62,"body":"oatmeal hate stuff like that because of the phytates so phytates do technically"},{"speaker":"Muscle Deficient Vegan","startTime":2797.62,"endTime":2802.22,"body":"reduce the absorption of other things that you're eating them with but it doesn't"},{"speaker":"Muscle Deficient Vegan","startTime":2802.22,"endTime":2805.76,"body":"block the absorption of all of it something else you should know is that a lot"},{"speaker":"Muscle Deficient Vegan","startTime":2805.76,"endTime":2809.34,"body":"of preparation methods like soaking fermentation cooking etc,"},{"speaker":"Muscle Deficient Vegan","startTime":2809.92,"endTime":2812.56,"body":"pretty substantially reduce the amount of phytates in the food anyway."},{"speaker":"Protein Deficient Vegan","startTime":2813.9,"endTime":2816.54,"body":"Yeah, because you're probably not eating whole grains raw."},{"speaker":"Muscle Deficient Vegan","startTime":2816.92,"endTime":2820.76,"body":"Yeah. So it also only affects nutrients in the same meal."},{"speaker":"Muscle Deficient Vegan","startTime":2820.96,"endTime":2825.04,"body":"So if this is something where you're like dealing with a deficiency or you're"},{"speaker":"Muscle Deficient Vegan","startTime":2825.04,"endTime":2828.18,"body":"just really concerned about this, you can kind of strategically pick which foods"},{"speaker":"Muscle Deficient Vegan","startTime":2828.18,"endTime":2829.26,"body":"to eat with which things."},{"speaker":"Muscle Deficient Vegan","startTime":2829.48,"endTime":2832.58,"body":"The two big things that are like most affected by this are iron and zinc."},{"speaker":"Muscle Deficient Vegan","startTime":2832.58,"endTime":2836.36,"body":"So if you're like anemic or have a zinc deficiency or something like that,"},{"speaker":"Muscle Deficient Vegan","startTime":2836.84,"endTime":2840.5,"body":"maybe you would eat your iron in a different meal than you eat your whole greens"},{"speaker":"Muscle Deficient Vegan","startTime":2840.5,"endTime":2843.96,"body":"or you would just take like the vitamin C with the iron, like I was saying before,"},{"speaker":"Muscle Deficient Vegan","startTime":2844.08,"endTime":2845.92,"body":"that basically boosts it right back up to where it needs to be."},{"speaker":"Muscle Deficient Vegan","startTime":2846.16,"endTime":2847.44,"body":"So you could do some of that."},{"speaker":"Muscle Deficient Vegan","startTime":2847.74,"endTime":2854.3,"body":"But at the same time, the reduction is only around like 25% for a lot of these."},{"speaker":"Muscle Deficient Vegan","startTime":2855.44,"endTime":2858.9,"body":"So this is not something where it's like you're not getting any of the iron"},{"speaker":"Muscle Deficient Vegan","startTime":2858.9,"endTime":2860.22,"body":"you ate. Yeah. It's just a reduction."},{"speaker":"Protein Deficient Vegan","startTime":2860.48,"endTime":2863.72,"body":"That's interesting because the way I hear it is like, Like, basically,"},{"speaker":"Protein Deficient Vegan","startTime":2863.82,"endTime":2867.44,"body":"plants destroy all nutrients, and you're going to die if you're a vegan. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2867.66,"endTime":2871.02,"body":"If it's a situation where you're already kind of low on iron all the time,"},{"speaker":"Muscle Deficient Vegan","startTime":2871.08,"endTime":2874.74,"body":"and then you become a vegan, now you're only getting non-heme iron,"},{"speaker":"Muscle Deficient Vegan","startTime":2874.8,"endTime":2876.34,"body":"which has a little bit of a conversion issue."},{"speaker":"Muscle Deficient Vegan","startTime":2876.74,"endTime":2881.46,"body":"And then you're eating your non-heme iron with, like, raw whole grains or something"},{"speaker":"Muscle Deficient Vegan","startTime":2881.46,"endTime":2885.48,"body":"somehow, or raw seeds even, if you're eating your seeds with iron."},{"speaker":"Muscle Deficient Vegan","startTime":2885.76,"endTime":2889.24,"body":"Then, yeah, I mean, maybe you run into an issue where you're not absorbing quite"},{"speaker":"Muscle Deficient Vegan","startTime":2889.24,"endTime":2891.56,"body":"as much as you should be. But with a couple of things like, you know,"},{"speaker":"Muscle Deficient Vegan","startTime":2892.04,"endTime":2895.44,"body":"eating your iron with a different meal or eating it with vitamin C or something"},{"speaker":"Muscle Deficient Vegan","startTime":2895.44,"endTime":2897.72,"body":"like that, you're like, you're way back above baseline anyway."},{"speaker":"Muscle Deficient Vegan","startTime":2897.9,"endTime":2901.1,"body":"So it's like something you might have to think about in very specific situations,"},{"speaker":"Muscle Deficient Vegan","startTime":2901.1,"endTime":2905.12,"body":"but it's not something where it's like nobody could be vegan because you don't get iron anymore."},{"speaker":"Protein Deficient Vegan","startTime":2905.46,"endTime":2909.24,"body":"Right. And also, like, if you're anemic, your doctor is probably going to tell"},{"speaker":"Protein Deficient Vegan","startTime":2909.24,"endTime":2910.52,"body":"you to be on an iron supplement anyway."},{"speaker":"Protein Deficient Vegan","startTime":2910.76,"endTime":2916.02,"body":"Like, I've been on an iron supplement for like over a decade because my doctor told me to be on one."},{"speaker":"Muscle Deficient Vegan","startTime":2916.02,"endTime":2919.04,"body":"Yeah, it's another one of those things where this is somehow presented as a"},{"speaker":"Muscle Deficient Vegan","startTime":2919.04,"endTime":2920.04,"body":"vegan-specific problem."},{"speaker":"Protein Deficient Vegan","startTime":2920.28,"endTime":2920.72,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2921.02,"endTime":2926.62,"body":"Where iron and zinc supplements have been used for a long time by non-vegans. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":2927.26,"endTime":2931.06,"body":"I take my iron all by itself at night because if I take it in the morning or"},{"speaker":"Protein Deficient Vegan","startTime":2931.06,"endTime":2932.84,"body":"like it makes me nauseous. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":2933.81,"endTime":2937.07,"body":"Something else to know is that phytic acid also potentially has some benefits."},{"speaker":"Muscle Deficient Vegan","startTime":2937.29,"endTime":2941.87,"body":"So it's been shown to potentially be an antioxidant and potentially one of the"},{"speaker":"Muscle Deficient Vegan","startTime":2941.87,"endTime":2943.01,"body":"anti-cancer compounds."},{"speaker":"Protein Deficient Vegan","startTime":2943.25,"endTime":2947.77,"body":"That's interesting. You never hear the anti-nutrient wellness grifters talking about that."},{"speaker":"Muscle Deficient Vegan","startTime":2948.01,"endTime":2950.87,"body":"Yeah. So it's not something you want to try to avoid, even if you could."},{"speaker":"Protein Deficient Vegan","startTime":2951.49,"endTime":2953.91,"body":"Yeah. Well, I mean, that makes sense, right? Like, why would you be avoiding"},{"speaker":"Protein Deficient Vegan","startTime":2953.91,"endTime":2957.99,"body":"whole grains, seeds, and legumes? They're incredibly healthy for you."},{"speaker":"Muscle Deficient Vegan","startTime":2958.13,"endTime":2961.69,"body":"Yeah. Phytic acid has also been shown to lower cholesterol, slow digestion,"},{"speaker":"Muscle Deficient Vegan","startTime":2961.71,"endTime":2964.63,"body":"which will help you keep fuller longer, and prevent blood sugar spikes,"},{"speaker":"Muscle Deficient Vegan","startTime":2964.79,"endTime":2967.33,"body":"which, you know, somebody like a diabetic obviously has concerns with."},{"speaker":"Muscle Deficient Vegan","startTime":2967.47,"endTime":2970.93,"body":"But a lot of people have concerns with anyway, even if they don't necessarily need to."},{"speaker":"Muscle Deficient Vegan","startTime":2971.15,"endTime":2976.95,"body":"So, I mean, there's a lot of positive benefits from the phytates and you might"},{"speaker":"Muscle Deficient Vegan","startTime":2976.95,"endTime":2980.59,"body":"have to navigate some slightly reduced absorption. But actually,"},{"speaker":"Muscle Deficient Vegan","startTime":2980.69,"endTime":2984.57,"body":"for most people who are not like actually anemic, it's going to be a non-issue."},{"speaker":"Muscle Deficient Vegan","startTime":2984.67,"endTime":2986.43,"body":"And if you're eating enough food, it's going to be a non-issue."},{"speaker":"Muscle Deficient Vegan","startTime":2986.49,"endTime":2988.85,"body":"This is something where it's going to be like compounded by being on a deficit."},{"speaker":"Muscle Deficient Vegan","startTime":2989.23,"endTime":2992.37,"body":"But if you're somebody who's just like an athlete, eating a lot of food,"},{"speaker":"Muscle Deficient Vegan","startTime":2992.89,"endTime":2996.63,"body":"doing normal life, this is not going to really come into play for you most of the time."},{"speaker":"Muscle Deficient Vegan","startTime":2998.49,"endTime":3003.77,"body":"And also, one study showed, at least, that your body may kind of compensate"},{"speaker":"Muscle Deficient Vegan","startTime":3003.77,"endTime":3009.25,"body":"by increasing your mineral absorption if you do a kind of a phytate-rich diet for a long time."},{"speaker":"Protein Deficient Vegan","startTime":3009.41,"endTime":3010.19,"body":"Oh, that's interesting."},{"speaker":"Muscle Deficient Vegan","startTime":3010.33,"endTime":3013.41,"body":"In general, your body's pretty good about figuring shit out over time. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":3013.79,"endTime":3016.81,"body":"They really like to eat beans. I better figure this out. Yeah,"},{"speaker":"Protein Deficient Vegan","startTime":3016.87,"endTime":3017.83,"body":"exactly. So we don't die."},{"speaker":"Muscle Deficient Vegan","startTime":3018.03,"endTime":3021.39,"body":"So they actually showed if you're eating phytates a lot, then your body will"},{"speaker":"Muscle Deficient Vegan","startTime":3021.39,"endTime":3024.71,"body":"just start absorbing more iron and zinc and calcium and magnesium,"},{"speaker":"Muscle Deficient Vegan","startTime":3024.71,"endTime":3026.39,"body":"some of those other things that are slightly affected."},{"speaker":"Muscle Deficient Vegan","startTime":3027.19,"endTime":3029.15,"body":"And so it'll just make up the difference."},{"speaker":"Protein Deficient Vegan","startTime":3029.43,"endTime":3030.19,"body":"It'll be a wash."},{"speaker":"Muscle Deficient Vegan","startTime":3032.08,"endTime":3037.3,"body":"And then also, phytates have been associated with a 63% decreased risk of kidney"},{"speaker":"Muscle Deficient Vegan","startTime":3037.3,"endTime":3040.3,"body":"stone formation in a study that had 96,000 women in it."},{"speaker":"Protein Deficient Vegan","startTime":3040.98,"endTime":3044.82,"body":"Whoa, that's where all the women went. They went into just this study."},{"speaker":"Muscle Deficient Vegan","startTime":3044.9,"endTime":3048.16,"body":"Yeah, I think it was called Nurses Health Study 2, I think is the name of this study."},{"speaker":"Protein Deficient Vegan","startTime":3048.16,"endTime":3049.22,"body":"That's really interesting."},{"speaker":"Muscle Deficient Vegan","startTime":3049.78,"endTime":3053.64,"body":"63%. It was like women, I think they were 20 to 40 years old, so on the younger side."},{"speaker":"Protein Deficient Vegan","startTime":3053.8,"endTime":3054.02,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":3054.36,"endTime":3058.3,"body":"But 63% reduction in kidney stone risk from a high phytate diet."},{"speaker":"Protein Deficient Vegan","startTime":3058.44,"endTime":3061.48,"body":"Kidney stones hurt, so eat your phytates. Right. All right."},{"speaker":"Muscle Deficient Vegan","startTime":3061.64,"endTime":3063.88,"body":"So a lot of benefits there. You wouldn't want to avoid them."},{"speaker":"Muscle Deficient Vegan","startTime":3064.06,"endTime":3068.5,"body":"And it seems like for most people, the reduction in absorption is going to be pretty minimal."},{"speaker":"Muscle Deficient Vegan","startTime":3068.96,"endTime":3073.8,"body":"And there are easy strategies to get around it if it is something you're dealing with. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":3074.9,"endTime":3079.54,"body":"I think it's like once again, any of the like vitamins and minerals that people"},{"speaker":"Protein Deficient Vegan","startTime":3079.54,"endTime":3084.34,"body":"who are saying this anti-nutrient plant thing, any of the vitamins and minerals"},{"speaker":"Protein Deficient Vegan","startTime":3084.34,"endTime":3087.08,"body":"they're getting from animals, the animals got from plants."},{"speaker":"Protein Deficient Vegan","startTime":3087.26,"endTime":3090.48,"body":"Right. And then they did all the work of like digesting that for you."},{"speaker":"Protein Deficient Vegan","startTime":3091.0,"endTime":3092.18,"body":"And now you're just stealing."},{"speaker":"Protein Deficient Vegan","startTime":3093.24,"endTime":3098.36,"body":"Basically, you're just stealing all of the work their digestive system and their bodies did."},{"speaker":"Muscle Deficient Vegan","startTime":3098.66,"endTime":3099.04,"body":"Basically."},{"speaker":"Protein Deficient Vegan","startTime":3099.34,"endTime":3101.9,"body":"To like process plant foods. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":3102.06,"endTime":3105.84,"body":"So I think the myth that phytic acid means plants don't give you nutrients is"},{"speaker":"Muscle Deficient Vegan","startTime":3105.84,"endTime":3106.84,"body":"definitely busted here."},{"speaker":"Protein Deficient Vegan","startTime":3107.0,"endTime":3109.38,"body":"Which obviously makes sense, right?"},{"speaker":"Muscle Deficient Vegan","startTime":3109.46,"endTime":3112.22,"body":"Right. There are people who have been vegan for decades and decades and decades,"},{"speaker":"Muscle Deficient Vegan","startTime":3112.4,"endTime":3115.08,"body":"and they're still alive. If you weren't getting iron and zinc,"},{"speaker":"Muscle Deficient Vegan","startTime":3115.24,"endTime":3117.24,"body":"you wouldn't last that long. No."},{"speaker":"Protein Deficient Vegan","startTime":3118.16,"endTime":3121.74,"body":"Go look at the veganathletes.com page. Yeah. Oh, yeah. I mean,"},{"speaker":"Protein Deficient Vegan","startTime":3121.8,"endTime":3123.22,"body":"there are people thriving on a vegan diet."},{"speaker":"Muscle Deficient Vegan","startTime":3123.34,"endTime":3124.14,"body":"Great vegan athletes."},{"speaker":"Protein Deficient Vegan","startTime":3124.28,"endTime":3125.54,"body":"Oh, yeah. That's what it is. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":3126.0,"endTime":3127.18,"body":"But yeah, so."},{"speaker":"Protein Deficient Vegan","startTime":3127.54,"endTime":3128.58,"body":"I'd call that debunked."},{"speaker":"Muscle Deficient Vegan","startTime":3128.58,"endTime":3132.66,"body":"Yeah, for sure. All right. I think that is pretty much it for this week."},{"speaker":"Muscle Deficient Vegan","startTime":3132.88,"endTime":3134.2,"body":"I appreciate you guys listening."},{"speaker":"Muscle Deficient Vegan","startTime":3134.5,"endTime":3137.78,"body":"If you could rate and review us on Apple Podcasts and Spotify,"},{"speaker":"Muscle Deficient Vegan","startTime":3137.98,"endTime":3140.06,"body":"that helps us out a lot. We appreciate the people who've done that."},{"speaker":"Muscle Deficient Vegan","startTime":3140.52,"endTime":3145.24,"body":"And also, if you're listening on Spotify or YouTube, you can drop us a comment. We love seeing those."},{"speaker":"Muscle Deficient Vegan","startTime":3145.58,"endTime":3149.22,"body":"And then we also have in the show notes our Deficient Vegans Discord,"},{"speaker":"Muscle Deficient Vegan","startTime":3149.24,"endTime":3152.66,"body":"where we talk about all kinds of things. So come in there and chat with us and hang out."},{"speaker":"Protein Deficient Vegan","startTime":3152.78,"endTime":3153.56,"body":"Lots of nice people."},{"speaker":"Muscle Deficient Vegan","startTime":3153.56,"endTime":3158.46,"body":"Yeah, talk about fitness, talk about food, talk about just like vegan stuff in general."},{"speaker":"Muscle Deficient Vegan","startTime":3159.44,"endTime":3164.3,"body":"Yeah, good time. All right, I think that's it. Do you want to say bye? Bye. Bye, everybody."}]}