My resolution for next year is to try to be a more active vegan activist. I’m quite shy, but @John Thomas Vegan Squad Coach convinced me in his live streams to do small steps. Of course I’m not gonna wait until 1st Jan, so I ordered today my first set of stickers. I’m gonna put some of them sneakily on meat products in my local store and other places. I’ll also join some local groups to make vegan friends 😁. What are your resolutions for next year? 😎

Here’s me! And this week I’d like to ask what’s something you did to be kind to yourself this week? For me, I got a massage. I’ve only had a couple this year and it was definitely nice to just relax and focus on taking care of me for a moment.

Beans and Peanut Butter Alone Aren’t Going to Cut It. Problem: It’s hard to “look like you work out” when your meals are high in carbs/fats but low in protein. This leads to mid-day crashes, constant hunger, and slower muscle growth. Science-Backed Solution: Protein + fiber meals slow digestion and stabilise blood sugar for several hours, which: • reduces cravings • increases satiety • supports muscle protein synthesis (how your body builds visible shape) People who eat protein first tend to feel more satisfied and naturally eat fewer calories without restricting. Tips: Build one Protein-First Plate today: Protein → Vegetables → Carbs → Fat Example meals: • Tempeh stir-fry with veggies + rice • Lentils + roasted veg + TVP • Tofu poke bowl • Seitan wrap with salad and hummus If you crave sweets at night, increase your daytime protein. Or build a high protein dessert styled smoothie. Share your Protein-First Plate below 💚

Hello 😎 It’s my first post here. I’ve been vegan/vegetarian on and off since I was 13 years old which I’m not proud of, but now I’m 100% vegan until I die. I’m happy that I discovered John’s channel, as I don’t have any real life / online vegan friends(I live in the UK, but originally I’m from Poland). Hopefully I can improve my vegan knowledge, physique while being here to give an example to meat eaters.