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The Sonya Looney Show

Hey everybody! My name is Sonya Looney and welcome to my podcast. For those of you who don’t have any context on me, I’m a plant-based World Champion ultra endurance mountain biker. I travel the world and have met some incredible people with world class attitudes and ways of living that motivate me daily, and I want to share their paths of mastery with you. This is a podcast interviewing inspiring leaders across the categories of wellness, endurance fitness, plant-based nutrition, mindset, and entrepreneurship to help you unlock the best and healthiest version of yourself.

Oct 17, 2019

You guys wrote us with questions and we answered!  In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs.  Excited to share with you and please reach out if you have any questions! 

Topics Discussed in the Podcast 

  • Quick stories of how we changed our diets
  • How to lose weight
  • How much protein do you need
  • Sources of protein
  • Is soy bad for you?
  • What to eat on a bike ride
  • How can it help autoimmune disorders
  • Iron sources and how much iron you need
  • how to absorb more iron
  • overcoming social pressures of eating plant-based
  • how eating plant-based helps your performance as an athlete

List of some of the foods we mentioned:

Protein Sources:

  • -nuts & nut butters
  • -blend soft or silken tofu into your smoothie
  • hummus
  • use soymilk instead of other milks
  • All have 15g  of protein: w/iron, zinc, and folate 1 cup black beans, chickpeas, edamame, 3/4c lentils, ½c peanuts, 1/4c peanut butter, 1/2c tempeh, 1/3c tofu, 1/2c almonds, 6T pumpkin seeds (also high in leucine), 1/2c sunflower seeds, 2 slices sprouted whole grain bread like silver hills,
  • All have 10 g protein: 2 cups brown rice, 1 1/4c quinoa, 1.5 g white pasta

Iron Sources:

  • Fortified breakfast cereals and milks
  • Tofu
  • Seaweed
  • Lentils, black beans, chickpeas
  • Cashews have more than almonds, pecans, alnuts, tahini
  • Dark chocolate
  • Green vegetables: spinach, beet greens, kale, swiss chard,brussel sprouts, bok choy
  • A cup of cooked lentils has as much iron as 5.5 chicken drumstick or a 9 ounce burger

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Support the Show

If you would like to support the growth of my show, I’d love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!



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