Dear community, We'll start the Q&A 7:10 today! Can't wait to see you

I just wanted to start by introducing myself. My name is Richard. I have been Vegan for over 2 years now. My only regret is not doing it sooner. I hope to learn more about vegan nutrition and how to fine tune my training program and I think this community will be a great wat to accomplish that goal. Anyway glad to be here.

Everyone stop what you are doing, this is an important announcement. I went to the gym this morning by my own self. That is all.

TUESDAY → Q & A + GROUNDING CALL - 8.30PM EST @Melissa Donovan Vegan Squad Coach & @Samara Nicole Vegan Squad Coach meet.google.com/ryb-jbzn-ugm Ask questions, set goals & get your accountability fix in to help smash your goals 💚 -------------------------------- 1. WEDNESDAY → 30 MIN Q & A with Dr @Sophie Engelhardt - 1PM EST meet.google.com/asv-pkwi-fog Ask your questions and get answers from our team Doctor, Dr. Sophie 💚 -------------------------------- 2. WEDNESDAY → VEGAN SQUAD SOCIAL HOUR - 2:30PM EST Social hour to hang with the Squad and @Alex Nerus Vegan Squad Coach Join our Vegan Squad Social Night — A fun call to connect, play games, laugh & make new vegan friends from around the world. Come hang out, vibe & build real connections with like-minded souls! 💚 https://meet.google.com/raq-kbpo-kdp -------------------------------- 3. WEDNESDAY → YOGA/SOUND HEALING MEDITATION - 7:30PM EST Join yoga with @Ali Martinez Vegan Squad Coach - Your weekly reset to release stress, restore balance & reconnect with your body. Expect grounding flows, stretches & mindful breath-work to boost mobility, calm your mind & help you feel centered, renewed & rejuvenated. Enjoy your active recovery! https://meet.google.com/vct-ftjw-kpp -------------------------------- THURSDAY → VEGAN MINDSET SUPPORT CALL - 10AM EST Join this support call to chat about any challenges you have as a Vegan, connect with other Vegans & make some new friends! We're here to support you & answer any questions you have! Let's make your Vegan Lifestyle as easy as possible. Check the calendar for the link! -------------------------------- SATURDAY → LIVE MASTERCLASS W/ SQUAD COACHES - 2PM EST @Jessica Nieves VSC Activism Specialist & @Samara Nicole Vegan Squad Coach

We hear a lot about fibre at the moment- and I love it as a medical doctor. But more often than not , it can be hard to imagine how that actually looks like in real life, don't you agree? So here it comes: How to meet your fibre goal! Breakfast Steel-cut oats with berries and seeds - 1 cup cooked steel-cut oats - 1 cup blueberries or mixed berries - 1 tablespoon ground flaxseed - 1 tablespoon chia seeds Fiber: ~15 grams Why it works: - Oats provide beta-glucan (soluble fiber) - Seeds add viscosity and gut-supporting fats - Berries add polyphenols that feed beneficial bacteria Lunch Lentil and vegetable soup - 1.5 cups cooked lentils - Carrots, onions, celery, garlic - Kale or spinach Fiber: ~16–18 grams Why it works: - Lentils are one of the most fiber-dense foods - Legumes are consistently linked to longevity Snack Apple with a handful of walnuts Fiber: ~6–7 grams Why it works: - Apples contain pectin (soluble fiber) - Nuts add satiety without spiking blood sugar Dinner Grain bowl - 1 cup cooked quinoa, barley or brown rice - Roasted broccoli and Brussels sprouts - Chickpeas - Tahini-lemon dressing with black cumin and garlic Fiber: ~12–15 grams Total: ~50 grams Transitioning to Higher Fiber Safely: If you are currently eating a low-fiber diet: - Increase fiber gradually - Drink adequate water - Chew thoroughly - Prioritize intact grains and whole legumes Temporary bloating is often a sign that your microbiome is adapting. <3 All the best and see you on Wednesdays, Doc Sophie