Uploaded June 2026 | Updated September 2026, 2 weeks ago
Share this video with long-term vegans and others interested in plant-based/vegan nutrition to raise awareness about common nutritional deficiencies.
Encourage viewers to consult with a board-certified lifestyle medicine doctor, get regular blood tests, and monitor levels of B12, iodine, choline, K vitamins, and omega-3s.
Take a B12 supplement as a universal exception to the no-supplement rule, and ensure levels are monitored by regular testing.
Incorporate high-iodine whole plant foods (such as potatoes and, optionally, measured doses of organic sea vegetables) and/or iodized salt into the diet, while being mindful of sodium intake and potential overconsumption.
Add broccoli microgreens (or other high-choline cruciferous vegetables) to daily salads to ensure adequate choline intake.
Include natto (organic, low-sodium) and/or other fermented foods and leafy greens in the diet for optimal K vitamin intake.
Consume 1-2 tablespoons daily of ground flaxseeds and/or chia seeds (organic) to ensure adequate ALA omega-3 intake, and monitor fat intake to avoid excess.
Encourage viewers to develop and maintain daily habits to ensure sufficient intake of the five key nutrients, and to adjust based on medical test results and doctor's advice.
Summary
Common Reasons for Leaving Veganism
Mike discussed the common reasons people, including physicians, leave veganism, attributing it primarily to nutritional deficiencies rather than ethical or taste-related issues. He emphasized the importance of following a 100% plant-based diet while being aware of potential nutrient deficiencies and highlighted the need for regular medical check-ups and adherence to the six pillar healthy vegan food standard. Mike also stressed the importance of seeking board-certified lifestyle medicine doctors and encouraged viewers to share the video and subscribe to his channel for more information.
Essential Nutrients in Plant-Based Diets
Mike discussed the top five essential nutrients that require intentional focus when following a 100% plant-based diet. He emphasized that while plant-based eating avoids animal product-related health issues, it requires more deliberate nutritional planning, particularly for B12 which is the only essential nutrient that typically requires supplementation. Mike noted that while their organization generally recommends getting nutrients from whole plant foods rather than supplements, B12 is an exception where monitoring and supplementation are necessary due to its limited availability in plant-based foods.
B12 and Iodine Supplement Discussion
Mike discussed the importance of B12 and iodine supplements, explaining that while whole plant foods can provide B12, iodine is more challenging to obtain naturally. He noted that iodine levels vary by geography, with low-lying areas and those near seawater having higher levels, while mountainous regions lack iodine. Mike recommended potatoes as a good source of iodine and explained that iodized salt provides additional iodine, though he expressed concerns about excessive sodium consumption. He also discussed sea vegetables as a potential source of iodine but warned about their high sodium content and potential microplastic contamination, suggesting they should only be consumed in small, organic doses when no added salt is present.
Essential Nutrients and Food Sources
Mike discussed essential nutrients, focusing on choline and K vitamins. He explained that broccoli microgreens are high in choline and recommended adding them to salads daily. For K vitamins, Mike highlighted natto, a fermented soybean product, as the highest source worldwide and suggested adding it to salads in small amounts for extra nutrition.
Omega-3 in Plant-Based Diets
Mike discussed the importance of omega-3 fatty acids, specifically EPA and DHA, in a plant-based diet. He recommended consuming 1-2 tablespoons daily of chia and ground flax seeds as sources of ALA, emphasizing the need to measure these accurately to avoid overconsumption. Mike also highlighted the potential risks of brain shrinkage from insufficient omega-3 intake and suggested consulting a board-certified lifestyle medicine doctor for personalized advice and blood tests to monitor nutrient levels.
Share this video with long-term vegans and others interested in plant-based/vegan nutrition to raise awareness about common nutritional deficiencies.
Encourage viewers to consult with a board-certified lifestyle medicine doctor, get regular blood tests, and monitor levels of B12, iodine, choline, K vitamins, and omega-3s.
Take a B12 supplement as a universal exception to the no-supplement rule, and ensure levels are monitored by regular testing.
Incorporate high-iodine whole plant foods (such as potatoes and, optionally, measured doses of organic sea vegetables) and/or iodized salt into the diet, while being mindful of sodium intake and potential overconsumption.
Add broccoli microgreens (or other high-choline cruciferous vegetables) to daily salads to ensure adequate choline intake.
Include natto (organic, low-sodium) and/or other fermented foods and leafy greens in the diet for optimal K vitamin intake.
Consume 1-2 tablespoons daily of ground flaxseeds and/or chia seeds (organic) to ensure adequate ALA omega-3 intake, and monitor fat intake to avoid excess.
Encourage viewers to develop and maintain daily habits to ensure sufficient intake of the five key nutrients, and to adjust based on medical test results and doctor's advice.
Summary
Common Reasons for Leaving Veganism
Mike discussed the common reasons people, including physicians, leave veganism, attributing it primarily to nutritional deficiencies rather than ethical or taste-related issues. He emphasized the importance of following a 100% plant-based diet while being aware of potential nutrient deficiencies and highlighted the need for regular medical check-ups and adherence to the six pillar healthy vegan food standard. Mike also stressed the importance of seeking board-certified lifestyle medicine doctors and encouraged viewers to share the video and subscribe to his channel for more information.
Essential Nutrients in Plant-Based Diets
Mike discussed the top five essential nutrients that require intentional focus when following a 100% plant-based diet. He emphasized that while plant-based eating avoids animal product-related health issues, it requires more deliberate nutritional planning, particularly for B12 which is the only essential nutrient that typically requires supplementation. Mike noted that while their organization generally recommends getting nutrients from whole plant foods rather than supplements, B12 is an exception where monitoring and supplementation are necessary due to its limited availability in plant-based foods.
B12 and Iodine Supplement Discussion
Mike discussed the importance of B12 and iodine supplements, explaining that while whole plant foods can provide B12, iodine is more challenging to obtain naturally. He noted that iodine levels vary by geography, with low-lying areas and those near seawater having higher levels, while mountainous regions lack iodine. Mike recommended potatoes as a good source of iodine and explained that iodized salt provides additional iodine, though he expressed concerns about excessive sodium consumption. He also discussed sea vegetables as a potential source of iodine but warned about their high sodium content and potential microplastic contamination, suggesting they should only be consumed in small, organic doses when no added salt is present.
Essential Nutrients and Food Sources
Mike discussed essential nutrients, focusing on choline and K vitamins. He explained that broccoli microgreens are high in choline and recommended adding them to salads daily. For K vitamins, Mike highlighted natto, a fermented soybean product, as the highest source worldwide and suggested adding it to salads in small amounts for extra nutrition.
Omega-3 in Plant-Based Diets
Mike discussed the importance of omega-3 fatty acids, specifically EPA and DHA, in a plant-based diet. He recommended consuming 1-2 tablespoons daily of chia and ground flax seeds as sources of ALA, emphasizing the need to measure these accurately to avoid overconsumption. Mike also highlighted the potential risks of brain shrinkage from insufficient omega-3 intake and suggested consulting a board-certified lifestyle medicine doctor for personalized advice and blood tests to monitor nutrient levels.
