• Karina Inkster

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


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:

>> Karina's full presentation on veganism, healthy aging, and strength training (presented via videoconferencing).

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

>> An excellent review of research on creatine, by Examine.com.

>> 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."


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

1. Squat (example: goblet squat)






2. Hip hinge (example: deadlift)

3. Lunge (example: reverse lunge)


4. Upper body push (example: push-up)


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


6. Loaded carry (example: farmer's walk)


























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

>> Karina's website

>> Karina on Instagram

>> Karina on Facebook

Apply for Karina's coaching!

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.



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

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Sprouted Gains ebook: Your vegan athlete starter kit. Lose fat and gain muscle on a plant-based diet.

Your online vegan personal trainer and nutrition coach. A friendly kick in the butt that inspires and motivates you to live your best, healthiest, most plant-strong life.

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