This was a deep dive master class into all the fat loss barriers you face (MANY of which you won't realize you do, or even know about). In my experience the biggest reasons people do not see the fat loss they want on a Vegan diet is one or MANY of the discussion points in this episode. I see this often online in forums & groups, The confusion and then the even more confusing pieces of advice. So much advice people give does not factor in your unique context and without the right context, good information can be wrong information. In many cases it is wrong. In this episode I breakdown those walls. I explain the various fundamentals around fat loss, the blocks and how you need to approach things! Enjoy this deep dive master class! And if you want to do our 14 Day VegUp Challenge to start walking the RIGHT path. Go here - https://www.veguplife.com/vegup-challenge See you on the inside! https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions. 

Veg Up Podcast

SEASON 2 - EP 50. Common Fat Loss MISTAKES (all the stuff you do NOT know)

In this episode I breakdown WHAT you can do right now, today to start an insane transformation on a Vegan diet. Where the nutrition & fitness industry goes wrong and WHY you need to start with what I am suggesting here in this episode. With our brand NEW VegUp 14 Day Challenge. This is for you if.. want an insane transformation. The fitness model body WITHOUT the fitness model diet grind. No more.. - Hormone crashes - Gut issues - Stimulant and sedative dependency - Brain fog/Tired all the time - Lost productivity and connectivity with people you love, including yourself. - Bad psychology around food - Not understanding your underlying triggers & biofeedback There is more to insane transformation than just food. We reveal all of it. This 2 week process is almost 20 years of combined, daily knowledge & learning into the first stepping stone of your new life. If you want to know more about this go here - https://www.veguplife.com/vegup-challenge Sign up today, you've got nothing to lose and SO much to gain. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions. 

SEASON 2 - EP. 49 Transform On A Vegan Diet (THE PLAN)

In this episode I build off the back of EP 47 (Part 1) introducing you to Peak performance & burn out, discussing the core pillars needed to optimize if you are a busy expert / professional / CEO / Entrepreneur or anyone with big aspirations. I breakdown some basic yet needle-moving strategies around: - Smart Plant Based Nutrition (Nutrient diversity & rotation) - Training (To a minimum effective dose - Junk Volume ) - Sleep optimization and circadian timing & impact on hormones. - Mindset - Habit stacking, triggers, priming. - Environment - Natural Biomes + Pumping Lymphatic system & things to maximize physiology that are NOT food or training related. And how this all ties into you performing at your best. So if you are a high performer / professional / CEO or have big aspirations to achieve a lot in your life, you MUST implement and master these concepts to truly maximize your branding, impact, finances, health and time freedom. This is life-changing stuff and it is the path forward if you want more out of your life. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 48 The BIGGEST Errors "High Performers" Make That Lead To Burn Out & Sub-Par Results. (PART 2)

In this episode I dive into "high performer burn out". I also discuss how you do NOT need to be an expert or a professional for this to be relevant to you and your goals & dreams, but how 98% of all professionals, CEOs and experts are leaving 50% of the result on the table. I talk about the "signs" & litmus tests to know if you are inefficient in your routines & habits. Regarding stimulant intake & sedative intake. Why people get a result then relapse. I give some key analogies around friction & drag and the mental fatigue & burn out you feel is THAT at play. I introduce you to the KEY pillars required to truly optimize this: - Smart Plant Based Nutrition (using my Rainbow method, cross hybridizing that with "Green light" foods) I discuss in previous episodes. - Training efficiency & recovery. - Mindset & habit stacking - Environment & Circadian timing. In PART 2 of this mini series I will dive into the above pillars in more depth, explaining how they all interconnect and relate. I will also talk about the same systems & processes you use that allowed you to become a High Performer in one area - can be taken, reconfigured to fit other areas of your life to help "sharpen your axe" to improve cognitive sharpness (as well as improve how you look & feel). Part 1 was the primary introduction, shining light on the problems and how to determine if you struggle with this (Hint: 98% of people do). It begins here. Listen close and go take real action after this episode. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 47 The BIGGEST Errors "High Performers" Make That Lead To Burn Out & Sub-Par Results. (PART 1)

In this episode I dive deep into this concept around the Trojan Horse of Transformation and why your nutrition & training alone is not enough. If you are someone who has got in good shape and then lost it OR you got there and didn't feel any different long term. This is a must-listen. I discuss the concept of - Layers of motivation (inception movie analogy) - Around shining light on triggers and turning them into a strength - Reframing your obstacles and challenges - Under stress we don't rise to the occasion. We fall to our current level of training - The fusion energy reactor we have inside us (that is independent of food and workouts) - Blissful Dissatisfaction And how the best, most long lasting transformations always come when we work on our psychology, patterns and routines around how we think and see our challenges. Alongside smart nutrition & training. When we synergize it all - the results are profound. The Trojan Horse of Transformation is fundamentally important. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP 46. The Trojan Horse of Transformation (where you are going wrong)

In this episode I dive into multiple discussion points around the idea that the majority of people in the world today are so far from being healthy - BUT they don't even realize it. The notion of "We don't know what we don't know". Meshing this discussion with "What does a 'balanced' diet even look like? - Again, a very warped perception people have and one that is massively impairing your results in life. Not just with you health and how you look, but how you FEEL too. Leaving you with some key "to-do's" and tangible steps around - Green light & Red light foods + Stacking it with my "Rainbow" concept - What area of the supermarket you need to buy 98% of your food - Eating patterns we've automatically adopted and continued from childhood - "balanced diets" being subjective based on our past experience and how a balanced diet has got more skewed toward disease and obesity over the decades - and WHY. This is a deep dive - there are many avenues I discuss. Take notes and implement what I say here and I promise you it will change your life. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP 45. MOST people are unhealthy and DON'T know it. (Here is WHY)

In this episode I do a deep dive into anxiety. My quick back story through severe anxiety, where I was heavily medicated for years - to now being totally medication free for a decade. I cover the key pillars we must focus on to reduce and calm anxiety from: - Nutrition / Stimulants / Alcohol - Training (pressure release valve) - External stimulus (news/social media curation) - People & Environments With a deep dive into stress exposure & why it can be a good thing to build tolerance. But why we must also take time to 'sharpen our axe' and take conscious control over our hyper-aroused nervous system, which is inflating anxiety responses. I breakdown real world, tangible things you can do to start making this shift, just like I did. You are capable of change, it begins here my friend. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions. 

SEASON 2 - EP. 44 ANXIETY and HOW to stop letting it Rule Your Life (real world strategy & tips)

In this episode I dive into the downstream cost decisions have on our lives that we don't 'see'. Many people operate through lfei doing things in the moment - not realizing the downstream cost of these choices. If you want better results in your life, wether it be with your physical body, health, mind, finances and relationships. This episode is a must-listen. The harder things to do now - will also yield a better cost-outcome later on. The trick is, how do you rewire how you think and reframe your perspectives to actually do this? I cover it in this episode. There is always a cost to things we do. Sometimes we think we are 'saving' costs right now, but actually come back later on with compound interest. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 43 COST now or Later? (The downstream effect of everything)

In this episode I dive into the nuts and bolts around where totally newbies need to focus when they are coming into a Vegan diet. I cover some key previous episodes you must revisit and master, along with the common pitfalls and key pieces of real world strategy needed to not just come to this lifestyle and survive - but THRIVE. This podcast is for anyone who is beginner - intermediate as a Vegan, or if you don't have the health/fitness result you want, or any friends and family who are curious about Vegan/Plant Based diets, but do not know where to begin. This episode is for you! https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP 42. EXACTLY where to begin on a Vegan Diet.

In this episode I discuss the massive confusion surrounding health and nutrition. Why do some experts preach one idea, when others say it's wrong? Should you do juices or smoothies? Should you do intermittent fasting or eat every 2 hours? Should you do high carb or low carb vegan diets? Supplements or no supplements? What is considered a vegan junk food and why? What is right and wrong? How can you tell? I cover some common examples within the health space that seem to confuse people endlessly. I share the TRUTH with you. Pay close attention with this one, because CONTEXT matters here. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz   To get my help - https://www.veguplife.com/work-with-us-2020   Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 41 WHY does Nutrition & Fitness feel SO confusing!?

Cheat meals could be wrecking more than just your waist line. In this episode I dive deep on "cheat meals" and the downstream impact these can have on your focus, mood, mental clarity, sleep quality, digestion and more. It's time to connect the dots - and make sense of your biofeedback (body's signals) around these meals. I also offer some key approaches, strategies and ways of thinking about these meals I have found to be very useful to not only myself but the many students we have guided over the years. This one topic can be a issue that makes or breaks peoples entire result - and for this reason it is fundamental you master this. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 40 Cheat Meals. It's impacting more than just your waist line (what you don't know)

In this episode I dive into some of the most unknown benefits of training legs consistently and at a hard level. We all know how much working out legs can hurt. Oh it can hurt. Many guys avoid it for this reason. I dive into why you should not only do hard leg workouts, but the mechanics behind why this can help you feel like you aren't "dieting" anymore AND help you maintain a leaner level of body fat long term - and much much more. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz   To get my help - https://www.veguplife.com/work-with-us-2020   Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 39 HARD Leg Training (the hidden benefits)

In this episode I dive deep on some jedi mind tricks around how we need to think when our world is changing and testing us. In different ways all of us were tested in 2020 with Covid. The ones who came (and will come) out of this better for it and the ones that are able to take the principles I share in this episode - and IMPLEMENT them. I cover.. - Recognize chapters - Silver lining - until you learn the lesson life will continue to give you the class - What part of this is self inflicting? - Connection - Surround yourself with a better energy - Time between stimulus and response - Flip a coin Life is going to throw curve balls at you. It will also keep giving you the class till you finally get the lesson. It's time to grasp that lesson, use it and grow. It begins here. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 38 How to survive & THINK when your world is crumbling (Mindset)

In this episode I dive into my key approach when it comes to creating meals without calorie counting. Without weighing anything. I cover the key focal points when it comes to knowing how to create a diverse meal plan, while still having a simple system to measure it. Why does this even matter? Because when you maximize nutrient diversity in your diet, you in turn optimize your gut health, hormone profiles, neurochemicals, immune system, recovery, strength, mental clarity, energy levels and MORE... and that in turn fuels long term sustainable fat loss & maximum muscle growth. This is the year we must get our house in order and it begins with these principles. https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 37 Why Vegan Nutrient Rotation is KEY (How to do it)

Gas and bloating can be massive issues when trying to adopt a plant based diet. It's one of the most common barriers for people succeeding with this. If you can adjust your gut beyond this barrier, you will open up a whole other world of results. In this episode I explain how! https://www.veguplife.com/   For our mindset course related to this episode go here - https://bit.ly/2YClnfz To get my help - https://www.veguplife.com/work-with-us-2020 Email me fraser@veguplife.com for further coaching options, packages & questions.

SEASON 2 - EP. 36 Gas & Bloating on a Vegan Diet (HELP!)

Mindset, Plant based Nutrition, Peak Performance and everything between!