Vojo Health

Check out episode 9 of The Plant-Based Runners Podcast featuring Martyna Sacz!

You can watch it on YouTube: https://www.youtube.com/watch?v=7A1c0vrFWRk

or

Listen on Anchor.fm: https://anchor.fm/dashboard/episode/e1lnd41

Should you be eating ready-made vegan snacks? ft Martyna Sacz Martyna Sacz is a vegan nutritionist and today we talk about ready-made vegan snacks and a whole lot more that you don't want to miss. The Plant-Based Runner...

Check out episode 8 of The Plant-Based Runners Podcast featuring Justin Burt

You can watch it on YouTube: https://www.youtube.com/watch?v=lnCV22C1y_0

or

Listen on Anchor.fm: https://anchor.fm/dashboard/episode/e1ldtmm

The importance of omega-3 for runners ft Justin Burt Justin Burt is the Sales Manager with Natures Crops International, the exclusive producers of Ahiflower® Oil. Justin is part of the team helping to bring Ahi...

Episode 7 of The Plant-Based Runners Podcast is up now featuring Kate Strong. Be sure to check it out...

Watch it on YouTube: https://www.youtube.com/watch?v=i7c6S5hINKE

or

Listen on Anchor.fm: https://anchor.fm/dashboard/episode/e1ku5gv

Plant-based diets for performance & climate change ft Kate Strong Kate Strong is a world champion triathlete, 3x cycle record holder, activist, coach and consultant. And that's just to name a few things. Today we talk abou...

In this weeks episode of The Plant-Based Runners Podcast we talked with Elena Holmes about why fat was important to a vegan diet.

Watch it on...

YouTube: https://www.youtube.com/watch?v=L77tBHyZLzk

Or listen to it on...

Anchor.fm: https://anchor.fm/dashboard/episode/e1kr653

Why you need more fat in your vegan diet ft Elena Holmes Elena Holmes is a member of Plant-Based Health Professionals UK, among many other qualification's. Today we talk about the importance of fats for vegan athle...

I recommend FTO gene testing to most of my clients who struggle to lose weight.

Why? People with the FTO gene tend to have a naturally slower metabolism, meaning they gain weight easily and find it harder to burn fat.

This is a big problem because it means the general advice simply doesn’t work for people with FTO.

But knowing if you have FTO through gene testing gives you clear actions on how to work with your genes and lose weight for good.

In my new article, I talk about what FTO gene testing is, what you can expect from your results, and whether you actually need a genetic test.

Read it here: https://vojo.health/fto-gene-testing/

Struggling to Lose Weight? Why I Recommend FTO Gene Testing | Vojo Slow metabolism, struggle with overeating and being overweight? You might have the FTO "fat gene". Read on to learn about FTO gene testing.

Losing hair on a plant-based diet?

I did too, before I figured out I needed more of certain nutrients than the “standard” recommendations.

My free PDF checklist tells you exactly what you need to do to make sure you’re getting enough of the nutrients you need for healthy hair on a vegan diet.

Pop your email in the comments and I’ll drop the link to the daily checklist. Or sign up for it on my blog post '7 REAL Reasons You’re Losing Hair on a Vegan Diet'

https://vojo.health/losing-hair-vegan-diet/

7 REAL Reasons You're Losing Hair on a Vegan Diet | Vojo Losing hair on a vegan diet? There are 7 nutrition reasons for hair loss. Find out how you can tweak your vegan diet to stop losing hair.

**Anxiety, gut issues and hormone problems are linked by this ONE gene**

What do getting stressed, being an anxious person, food sensitivities and hormone imbalances have in common?

COMT genes.

If you’re often stressed, worried, have bad PMS, or you’re sensitive to everything – you want to read this article. You might be a slow COMTer. (There are good sides too, I promise.)

If you’re stress resilient and aren’t much of a worrier, but you find it hard to get focused, you could have fast COMT genes.

In my guide to COMT genes, I go through the symptoms of COMT genes, how to recognise your COMT gene type, and what to do about it.

Read my guide to COMT genes here: https://vojo.health/comt-genes/

(WIN: Google thinks this very COMT article is the best to show at number 1 when you Google ‘comt gene symptoms’ - pretty cool, huh?)

**************

​Don’t become paralysed by conflicting nutrition advice. Get fitter, stronger and live longer one Monday at a time with our top Nutrition Nudge of the week. Evidence-based, cruelty-free, and straight to your inbox. 🙃

📧 Sign up here: https://vojo.health/nutrition-nudges/

# plantbasedhealthprofessional

Nutrition Nudges | Vojo Get stronger & live longer one Monday at a time with our top Nutrition Nudges of the week. Evidence-based, cruelty-free, straight to your inbox.

Check out episode 4 of the Plant-Based Runners Podcast now. Featuring Rachelle Duckworth (RD, NASM CPT).

You can listen to it:

https://anchor.fm/plantbasedrunnerspodcast/episodes/The-importance-of-balanced-snacking-ft-Rachelle-Duckworth-RD--NASM-CPT-e1k86li

or

watch it:

https://www.youtube.com/watch?v=fke-CYppOm0

Don't forget to check out episode 3 of the Plant-Based Runners Podcast featuring Warren Renkel 😀

You can watch it on YouTube: https://youtu.be/b5fTL50gL2M

or

You can listen to it on Anchor.fm:
https://anchor.fm/dashboard/episode/e1ju93j

Make sure to check out episode 2 of the Plant-Based Runners Podcast featuring Callum Weir.

check it out on our audio platform's here: https://anchor.fm/plantbasedrunnerspodcast/episodes/How-to-get-enough-protein-from-a-whole-food-plant-based-diet-ft-Callum-Weir-e1jk6a3

or...

You can check out the video version here: https://www.youtube.com/watch?v=JpupAyf-HpI

How to get enough protein from a whole food plant-based diet ft Callum Weir Callum Weir is a plant-based nutritionist and founder of Yumfu. We talk about whether athletes can get enough protein on a plant-based diet without supplemen...

See where you can listen to the first episode of our new podcast now on anchor.fm or in video form on our YouTube channel. Featuring our first guest Tara Gallimore. We talk about underfueling and you don't wanna miss it.

Anchor.fm: https://anchor.fm/plantbasedrunnerspodcast/episodes/How-to-make-sure-youre-not-underfueling-ft-Tara-Gallimore-RD-MSc-e1j3hh6

YouTube:
https://www.youtube.com/watch?v=qNbsrE3BKIQ

How to make sure you're not underfueling ft Tara Gallimore RD MSc Tara Gallimore RD MSc is vegan Registered Dietitian Nutritionist and Canadian expert in plant-based sports nutrition. We talk about underfueling, the SIGNS o...

Are you sure you're getting all the nutrients you need to protect your long-term health on a vegan diet..?⁠
⁠
If you're...⁠
⚠️ Getting tired more easily than usual..
⚠️ Can’t concentrate or remember stuff so well anymore..
⚠️ Worried your hair seems to be getting thinner..
⁠
You might be making one of the 7 critical mistakes most people make on a plant-based diet.⁠
⁠
👋 I'm Ellie, registered nutritionist and vegan for over 10 years. In 7 lessons over 7 days, I’ll show you how to get everything you need to avoid deficiencies in crucial nutrients on a plant-based diet, feel energised and boost your brain power – all on plants.⁠
⁠
You'll learn:⁠
⁠
🌱 What you need to eat on a plant-based diet to protect your brain health.⁠
🌱 Which two supplements you really can't live without.⁠
🌱 3 crucial food hacks to get the most from your food.⁠
⁠
Get our FREE course. Straight to your inbox. All for free. 👏 SIGN 👏 UP 👏 HERE 👏 to start today: https://vojo.health/plant-based-nutrition-course/

⭐ LIVE Vegan Cheese Masterclass ⭐ 16th Dec at 3pm with vegan chef and restaurant owner, Paullina!

If you want to:
- Learn how to make easy, tasty AND healthy vegan cheese...
- Impress your family this Xmas with your cheese making skills...
- Or you simply watch us making an arse of ourselves live on IG...

Join us live on IG at 3pm UK time on the 16th Dec! Live Cook-along with to make dairy-free goat's cheese and feta cheese!

Pauliina is the founder of .bypauliina and the owner of , a vegan restaurant in Bali.

🧑🏽‍🍳 For the cook-a-long, you'll need...

FETA CHEESE
200g extra-firm tofu
¼ cup / 60ml coconut oil
4 tsp lemon juice
1 tbsp Apple Cider Vinegar
1 tbsp salt
½ tsp onion powder
½ tsp dried oregano
½ tsp dried marjoram
1 tsp dried basil

GOAT'S CHEESE
50g of cashew nuts or macadamia nuts (or a mix of the two)
1-2 tsp salt
350ml filtered water plus more for blending
30ml of coconut kefir OR 30ml of rejuvelac OR 1 probiotic capsule
125ml of full fat coconut milk

Have you got any questions - either about the cook-along or something you would like to ask Pauliina? Pop them in the comments below and we'll be sure to ask them in the live⬇️

Are you getting all the nutrients you need to protect your health on a plant-based diet?

If you're...
- Getting tired more easily than usual?
- Can’t concentrate or remember stuff so well anymore?
- Worried your hair seems to be getting thinner?

You might be making one of the 7 critical mistakes most people make on a plant-based diet.

I'm Ellie, registered nutritionst and vegan for over 10 years. In this 7-day course, I’ll show you how to get everything you need to avoid deficiencies in crucial nutrients on a plant-based diet, feel energised and boost your brain power – all on plants.

You'll learn:

🌱 What you need to eat on a plant-based diet to protect your brain health.
🌱 Which two supplements you really can't live without.
🌱 3 crucial food hacks to get the most from your food.

Get our 7-day course. Straight to your inbox. All for free. LINK IN BIO to start today!

Are you excited for pumpkin season?! Double-tap for yes! ⁠⁠
⁠⁠
It's National Pumpkin Day! 🎃 Pumpkins are full of vitamins and are technically classed as a fruit because it has seeds! 🌱⁠⁠
⁠⁠
Here are some great benefits of pumpkins -⁠⁠
⁠⁠
🅰️ Vitamin A - pumpkins are high in beta carotene which your body turns into vitamin A to strengthen your immune system and fight infections. ⁠⁠
⁠⁠
⬇️ Low in calories - one cup of cooked pumpkin is only 94 calories!⁠⁠
⁠⁠
❌ High antioxidant content may reduce your risk of chronic diseases like heart disease or cancer. ⁠⁠
⁠⁠
👀 Pumpkins contain high vitamin A, lutein and zeaxanthin which may protect your eyes against sight loss, which becomes more common with age.⁠⁠
⁠⁠
❤️ They also have a good source of potassium, vitamin C, fibre and antioxidants which have been linked to heart health benefits. ⁠⁠
⁠⁠
🧑🏼‍🍳 Top tip - pumpkin seeds taste great raw, but even better if you roast them! Try putting them in a salad or even in your smoothie!⁠⁠
⁠⁠
Do you include pumpkins in your diet? What about pumpkin seeds? 🤔⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
🎃

Who doesn't love pasta?! 😍⁠⁠
⁠⁠
It's world pasta day, and we want to set the record straight on carbs and whether or not they're good for you..⁠⁠
⁠⁠
The short answer is complex carbs are good ✅, simple carbs are bad ❌.⁠⁠
⁠⁠
Complex carbs are found in whole foods such as brown pasta, whole grain bread, brown rice, quinoa etc. And the simple carbs that you should try to avoid are white bread, white pasta, honey, sugar etc. ⁠⁠
⁠⁠
BUT of course whether carbs are good or bad for you also depends on your genes. For instance, some people turn carbs into fat, others are good at using them for energy! ⁠⁠
⁠⁠
If you want to find out whether you should be eating carbs, then a DNA test is the only way you can do it! 🧬 Vojo tests for thousands of genes to determine which foods are right for you and your body🤩⁠⁠
⁠⁠
Check out our website for more info by clicking the link in our bio 🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Do you think you have the 'fat gene'?⁠⁠
⁠⁠
👉🏼Do you struggle with binge eating, find it difficult to maintain weight loss or can't control your snacking?⁠⁠
⁠⁠
❗You might have the FTO gene which is associated with higher BMI and increased food intake. People with the FTO gene tend to struggle with balancing their hunger hormones and don't easily feel full, so they eat more and naturally prefer fatty and sugary foods. ⁠⁠
⁠⁠
What can you do if you have this gene? Swipe to find out more ➡️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

If you're not eating nuts every day you should start to worry...⁠⁠
⁠⁠
Nuts have so many evidence-based benefits - but only when you eat them EVERY DAY. ⁠⁠
But (like you) each nut is unique, so swipe through to see which nuts you should focus on ➡️⁠⁠
⁠⁠
Remember that a portion is either - ⁠⁠
✋🏼 1 handful⁠⁠
⚖️ 30g⁠⁠
🥄 2 tbsp of nut butter⁠⁠
⁠⁠
What is your favourite nut and why? 🥜🥥🌰⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
                         

Are you struggling to get your cholesterol down? 🤔 We have just the thing you need...⁠⁠
⁠⁠
It's tough, we get it! Particularly if you're genetically prone to higher cholesterol levels, you need to focus on eating the foods which actively lower your cholesterol levels too. ⁠⁠
⁠⁠
And guess what? All cholesterol lowering foods just happen to be plant-based! ⁠⁠
⁠⁠
Swipe through to check out the top 3, and click the link in our bio to find out 6 more foods that can help lower your cholesterol! 🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
             

Are you making sure you're consuming the good fats?🤔⁠⁠
⁠⁠
The 'healthy' or good fats are unsaturated fats. They are very important to include in your diet, particularly if you have certain genes! 🧬⁠⁠
⁠⁠
Omega-6 is relatively easy to include in your diet without even trying if you're plant based. Walnuts, tofu and peanut butter are all great sources. But remember it is also important to balance it out with omega-3!⁠⁠
⁠⁠
Omega-3 is commonly associated with fish, but actually there are lots of plant-based foods that contain omega-3, so check out our blog to find them! No excuses! 😉⁠⁠
⁠⁠
Check out the link in our bio for more info! 🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

What is a plant-based diet? 🤔 🪴⁠⁠
⁠⁠
Plant-based is a diet that consists mostly of plant-based foods. Occasionally people consume animal products on a plant-based diet, which is how it differs from a vegan diet (never eating animal products). ⁠⁠
⁠⁠
This is our main focus at Vojo, because we know that plant-based diets work. Whether it's for your mental health, reducing your risk of diseases or losing weight, PLANT-BASED DIETS ARE THE KEY. ⁠⁠
⁠⁠
If weight loss is your overall goal then check out our FREE 10-day online course! This will help you take the steps to change your diet so you can finally lose weight sustainably 🤩⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
 

What do you think? 🤔 write your guess in the comments BEFORE tapping to read more...⁠⁠
⁠⁠
We've posted quite a lot about this nutrient, particularly focusing on how it helps your brain 🧠⁠⁠
⁠⁠
But it helps with inflammation and depression as well! ⁠⁠
⁠⁠
What are we talking about? ⁠⁠
⁠⁠
Omega-3! ⁠⁠
⁠⁠
Of course, we've got lots more information about how to take omega-3 on a plant-based diet and the different types you can take - so check out our link in our bio! 🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Is the risk of cancer a worry for you? 🤔⁠⁠
⁠⁠
Breast cancer is the most commonly diagnosed cancer in women and the leading cause of death in over 100 countries. ⁠⁠
⁠⁠
Less healthy plant foods such as processed foods may have a significant impact on the overall effect of your diet. Ultimately, they tend to be higher in energy, sodium, unhealthy fat and sugar – but poor in fibre and micronutrients. ⁠⁠
⁠⁠
Ditching the processed foods is probably one of the most important things you can do to manage your weight and reduce your breast cancer risk. ⁠⁠❌
⁠⁠
A new study found a significantly reduced incidence of breast cancer in those moderately adhering to a plant-based diet compared to those with the lowest intake of healthy plant-based foods. ⁠⁠
⁠⁠
You don’t have to follow a strict 100% whole-food plant-based diet to reduce your risk of cancer. Overall, ensuring that you increase the plant-based foods in your diet while avoiding nutrient deficiencies is important. 🌱⁠⁠
⁠⁠
If you want to know more, click the link in our bio🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠
  ⁠⁠

Do you walk 10 miles a day but you can’t shift an ounce of weight? 😤⁠⁠
⁠⁠
It could be that it doesn't work for your genes!⁠⁠
⁠⁠
The ADRB2 gene is linked with increased BMI and fat mass. If you have this gene you are likely less responsive to exercise-induced weight loss. ⁠⁠
⁠⁠
Studies suggest people with this gene may be less able to mobilise fat stores for energy and have been shown to have a greater risk of obesity.⁠⁠
⁠⁠
But good news! Higher intensity exercise has been shown to increase ADRB2 expression and could improve weight loss outcomes. Do higher intensity workouts like a HIIT class a few times per week or interval sprinting! 🏃🏼‍♀️⁠⁠
⁠⁠
Having a DNA test to find out if you have this gene will better equip you for your weight loss journey and apply the right workout routine for you!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠
 

Is high cholesterol a concern? 🤔⁠⁠
⁠⁠
Cholesterol has a bad rep. When we hear the word, we tend to think of heart attacks, poor diet, and generally being unhealthy.⁠⁠
⁠⁠
Cholesterol is a naturally occurring molecule. In fact, it’s essential for life and our bodies actually make it. It is important for many things, including the normal function of our cells, hormones, and even for making vitamin D!⁠⁠
⁠⁠
However, excess cholesterol can increase the risk of heart problems and strokes. It's a solid, so it can cause blood clots in our arteries.⁠⁠
⁠⁠
Of course, your genes can play a part. There are various genes that can affect your body's tendency for high cholesterol. Because of this, different people have different responses to dietary intervention. ⁠⁠
⁠⁠
Doing a DNA test and learning about your body's tendencies in regards to cholesterol can help you make the right decisions for your body!⁠⁠ 🧬
⁠⁠
To learn more about what genes can affect your cholesterol tendencies and what food to avoid, check the link in our bio!⁠⁠🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠
 

Could you genes be affecting your mental health? 🤯⁠⁠
⁠⁠
Your mental health can be impacted by anything, your genes are no exception!⁠⁠
⁠⁠
There are so many genes associated with mental health. And many ways to work with them by making small changes to your diet and lifestyle.⁠⁠
⁠⁠
But knowing your genes helps you sift through the general advice. You can figure out what’s going to work for you!⁠⁠
⁠⁠
Of course, genetics aren’t everything. Even if you know your genetic makeup, you can’t simply blame your genes. But they can help you understand yourself!⁠⁠
⁠⁠
Want to know more? Check out the blog post in our bio! 🌟⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
 

🤔Why do you always seem to be hungry? Maybe you want to snack even though you literally just ate... And how come your partner can eat whenever they want and stay slim?! 🤔⁠⁠
⁠⁠
Sound familiar? You might have a mutation in the leptin gene.⁠⁠
⁠⁠
When you eat food, you have an increase in leptin levels. And leptin is very important because it’s the hormone telling you to stop eating.⁠⁠
⁠⁠
But some people have genes that mean they have reduced leptin levels. You may not be able to realise when you’re full or when you need to stop eating when you’ve had enough. ⁠⁠
⁠⁠
This is very much related to your environment. Say you go from and environment where you are being fed by someone making healthy meals, to having free rein over what, when and how much you eat, that’s when it goes downhill.⁠⁠
⁠⁠
Your body hasn’t got those signals to tell you to STOP. So you may not be able to recognise when you’re feeling full or satiated, and you overeat.⁠⁠
⁠⁠
And that’s what we see in the studies of people with these genes. Of course, your genetics change your eating behaviour, but if you’re in the right environment, and you’re eating the right foods then it’s fine. ⁠⁠
⁠⁠
To find out if you have this gene you would just need to do a DNA test!⁠⁠
⁠⁠
Check out or blog post for more information! Link in bio!⭐⁠⁠
⁠⁠
If you want really to lose weight sustainably then we have just the thing for you....⁠⁠⁠
⁠⁠⁠
Our ⭐FREE⭐ online course will help you learn how to personalise your diet for sustainable weight loss! Most people can't sustain their weight loss because they don't understand what their body needs, but at Vojo, that's what we're all about! So click the link in our bio to find out more! 🤩⁠⁠⁠
⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠⁠