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NBSV 044: Healthy aging and strength training on a vegan diet: improve your nutrition in 5 steps

Vegan fitness and nutrition coach Karina Inkster

In this episode, I'm focusing on veganism within the contexts of healthy aging and strength training. Improve your plant-based nutrition in 5 steps, learn how our nutritional needs change with age and how to set yourself up for amazing health in later life, find out which 6 movements you must include in your strength training program, and much more.

Listen below!

Important topics and points you don't want to miss:

>> My 5-step approach to improving your plant-based nutrition.

>> A spotlight on a few key nutrients: protein, iron, calcium, and B12, and how our needs change during the lifecycle.

>> 3 mistakes vegans often make with their nutrition, and how to avoid them.

>> The importance of strength training and how it benefits us, especially in later life.

>> The 6 fundamental movement patterns to include in your strength training program.

>> Tips for incorporating strength training into your life - for life!

Mentioned in the episode:

>> Vesanto Melina, lead author of the Academy of Nutrition and Dietetics' position paper on veganism, on episode 12 of this show.

>> Dr. Anastasia Zinchenko, who's done a lot of research into the protein requirements of vegan athletes, on episodes 4 and 5 of this show.

>> Karina's 350-item vegan grocery list for inspiration!

The importance of lifelong physical activity:

>> These are MRI cross sections of the quadriceps (thigh) muscle. Original study here.

>> The researchers conclude, "This study contradicts the common observation that muscle mass and strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse rather than muscle aging."

Quadriceps muscles

The 6 fundamental movements patterns to include in your training programs:

Vegan fitness and nutrition coach Karina Inkster
1. Squat (example: goblet squat)

2. Hip hinge (example: deadlift)

Vegan fitness and nutrition coach Karina Inkster
3. Lunge (example: reverse lunge)

Vegan fitness and nutrition coach Karina Inkster
4. Upper body push (example: push-up)

5. Upper body pull (example: dumbbell bent-over row)

Vegan fitness and nutrition coach Karina Inkster
6. Loaded carry (example: farmer's walk)

Connect with Karina (a.k.a. Coach K):


Apply for Karina's coaching!

Vegan fitness and nutrition coach Karina Inkster

Need a friendly kick in the butt to level-up your fitness and vegan nutrition? If you're a newbie vegan who wants to make sure you're doing everything right, or a long-term pro looking for the next step, I can help. Apply for my vegan fitness and nutrition coaching here.


To share your thoughts: Comment on the episode's Facebook post.

Episode transcript: Access a full transcript of the episode here.

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Download your free vegan strength training ebook by Coach K!

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