The Top 5 Vegan Nutrition Mistakes 

Good stuff guys! The answer to why many people don't seem to have any oxalate issues with dark greens, may be due to having a healthy gut microbiome. We know the microbiome changes when our diet changes. Eating more oxalates (and fiber) increases oxalate consuming bacteria and conversely consuming less fiber results in less oxalate digesting bacteria. Study: "Reducing the concentration of oxalate in the medium reduced the numbers of Oxalobacter formigenes bacteria." With a hi fiber diet feeding (prebiotic) O. formigenes, their metabolization of oxalates may make oxalates a non-issue for nutrient absorption in those consuming a whole food, plant-exclusive diet. Eating animal foods lowers O. formigenes, both from reduced fiber intake and from increasing competitive pathogenic bacteria, creating dysbiosis. Oxalate research shows that: 1. Where does it come from? Oxalic acid is mostly produced endogenously by human metabolism and less than half comes from our diet. 2. From study below: “O. formigenes degraded up to 98% of available oxalate in vitro and also promotes endogenous oxalate secretion” 3. Introducing human oxalate-consuming bacteria reversed oxalate risk: "Remarkably, colonization…resulted in a normalization of the hyperoxaluria and hyperoxalemia exhibited in non-colonized counterparts." 4. "...Oxalobacter (oxalate-eating bacteria) colonization led to reductions in urinary excretion." 5. That the use of anti-biotics can wipe out these good oxalate-eating bacteria: "The therapeutic use of antibiotics and other drugs may contribute to the loss of Oxalobacter formigenes." 6. A high fiber diet increases Oxalobacter and a diet of animal protein and fat increases pathogenic Bacteroides, which decreases Oxalobacter. 7. Replacing the good bacteria in our gut, cancels any negative effects - in just ONE DOSE of Oxalobacter! Study: "A single oral ingestion of O. formigenes by adult volunteers was, for the first time, shown to result in (i) reduced urinary oxalate excretion following administration of an oxalate load..." 8. That oxalate uptake from our gut into the bloodstream is regulated by human cells communicating to oxalate-consuming microbiota: "However, the precise signaling molecules and pathways involved in this physiological bacteria-host interaction have yet to be elucidated." Study: "Gut microbiota and oxalate homeostasis" Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC5300851/ Study: “Oxalobacter formigenes may reduce the risk of calcium oxalate kidney stones” “…only 17% of 247 stone subjects were colonized with O. formigenes…” Link: pubmed.ncbi.nlm.nih.gov/18322162/ Study: "Oxalobacter formigenes and Its Potential Role in Human Health" Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC124017/ Study: “The Use of Antibiotics and Risk of Kidney Stones" "Recent evidence suggests a possible, causal role of antibiotics in the development of kidney stones. A possible explanation for this finding includes alterations in the microbiome, especially in oxalate-degrading bacteria like O. formigenes." Link: www.ncbi.nlm.nih.gov/pmc/articles/PMC6662656/ Study: "Antibiotic Use and Risk of Incident Kidney Stones in Female Nurses" "Results: Cumulative use of antibiotics for a total of 2 or more months during the age range of 40 to 49 years (NHS II) and 40 to 59 years (NHS II) was associated with significantly higher risk for developing incident stones compared with no use (pooled HR, 1.48; 95% CI, 1.12-1.96)." Link: pubmed.ncbi.nlm.nih.gov/31543288/ Study: “Oxalate-degrading bacteria of the human gut as probiotics in the management of kidney stone disease.” Link: pubmed.ncbi.nlm.nih.gov/20602988/

THe third point you make about eating clean is so important. People confuse the goals. If you are trying to get your dream body, then although eating clean is important for your health, it doesn't necessarily contribute to your strength and fitness. @10:36 "clean eating is not the solution to building the body of your dreams. However, eating most of your calories from healthy, nutritious foods is important for your health." Well said, @leif

I put flax seeds I pretty much everything! Smoothie! Oatmeal! Salads!

Your videos are very well researched and put together. Bravo.

great video, thanks!🙏🏻

Such a great summary of vegan nutrition.

Your videos are top-notch!!! Thank you so much!

I love it. It's a very informative video. I've been vegan for seven years; however, I've always been overeating my calories. You have provided me with a very helpful guide. I will start with small changes until I can make it into a healthy habit, than you! 🙂🙌

I’am new with starting my journey on vegan! I used to eat eggs everyday for years! Plus I did keto! It had me afraid of carbs! I’ loved eating burgers! Pizza! I had a pizza over the weekend ! I felt like crap eating it! I only had 2 slices! I have now clogged arteries! Plus had 2 A/fib! I’m on blood thinners’ thyroid plus migraines meds! I’ve been enjoying oatmeal again! I hope whole grain cereal is safe on vegan?? I make fruit 🍎 fruit 🍌 smoothies! But when my wife and I go out to restaurants the only thing I’ve been pretty much ordering salads so far. Yes with chicken! I’m still struggling with my dinner!! I needed this vedio! Thank you 🙏 for you’re support! And help

Excellent information and very educational for me to reach my goals with VSA!

Great video thank you 🎉

Really like this quote from the first guest in your video, here's one: "I wouldn’t recommend somebody eat 100% whole foods all the time in a lot of cases because for one thing you’re going to feel like you’re denying yourself a lot of the comforts of living in a modern society with a lot of delicious things to try out and experience " Copied in my Notion :) In my case I took blood analysis 2 months ago which showed 7.2 chol. lvl, so high. My parents and I all life ate meat and dairy and also we have chicken which means I ate lots of eggs. So, there's a thing that I feel much better now on a vegan diet, although my parents not that strong that I am, they still eat animal products even though I urged them to look at veganism. Still trying to put scientific evidences to think forward vegan. Just gave you context to know! I am on this video, cuz last few weeks I struggled with an extremely fatigue day to day life and this quote is really good to stick like 80/20% Rule. Don't know what I'm going to eat on this 20%s, but obviously that's going to be delicious as my best recipe for kidney beans + mushrooms & onions, volia! Thank you for this video, it makes so much sence for vegans and society !

I’ve been taking multivitamins! Plus extra vitamin D!

Good video!

Thank you for this Informative video.. I've been plant based for 1 month now, I don't eat any dairy nor animal produce.. so finding what I can do for protein since I do workout.. I found myself feeling low energy and sleepy.. so I will increase protein and eat more lol

I live in Pennsylvania! We get a lot of crappy weather. If i can’t wear my tank top! It’s not warm enough! Like yesterday! I actually got to wear my tank top!

Is the rest time between reps a work out time or you should not add it up to the work out time for protein levels ?

I did buy organic plant based protein powder!

Where do you buy your supplements?

All I want is to be healthy with getting lean! I’m 55 now! I want to be in the best shape now that I’m 55!

Losing weight is a struggle…

So I can gain weight with too much fruit? I sometimes make a fruit smoothie for my breakfast ! Maybe for lunch I’ll make a hummus bread

I am ready to go all vegan

I don’t have anything to measure my body fat! So that means I’ve never got to ! I wish I knew!

Dont like the taste of seaweed

I have a hard time gaining weight. When i do gain weight it goes to my stomach. 🥲