5 Steps for Meat Lovers to Go Vegan | Steph McBurnett, RD

If you love meat and think you could never live without it, this show is for you.
Did you know the average American eats nearly 300 pounds of meat every year, according to some estimates? That can make the idea of going on a vegan diet seem impossible. But it's not!
Dietitian Stephanie McBurnett joins "The Weight Loss Champion" Chuck Carroll on The Exam Room Podcast to share her easy five-step process for even the biggest burger fans to transition to a plant-based diet. Her tips will walk you through eating at home, at restaurants, and parties without feeling alone in your own meatless world.
Stephanie's 5 Tips to Quit Meat
1) The Easy Drop
2) The Crowd Out
3) The Fade Away
4) The Replacements
5) Done and Dusted
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Physicians Committee
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Stephanie McBurnett
Instagram: / stephaniemcburnett.rdn
Chuck Carroll
Instagram: / chuckcarrollwlc
Twitter: / chuckcarrollwlc
Facebook: / chuckcarrollwlc
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About Us
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 12,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.

[@christinechristensen7211]

I’ve been vegan for about a year and half don’t miss any of it I feel so much better and my health conditions have improved and I was able to lose 52lbs love eating fresh and clean ❤️

[@sowmindful1501]

Congrats! Life is better when we feel better. Once I cut out oils, that really was a game changer for me as well.

[@KJSvitko]

@@sowmindful1501 Salt, oil and sugar should be reduced of eliminated as much as possible. They are in everything.

[@joetogo3435]

My fade away was very zen-like. I would meditate on the meal and eliminate what didn’t appeal to me anymore. Eventually I ended up totally plant based and it was a pretty cool process.

[@singleblackvegan]

Protein is for sure an obsession!! That’s the first thing I’m asked when people find out I’m vegan.

[@alwayslearning8365]

Same here. I just tell people that I get it from the same place as elephants, horses, cattle, and sheep do, only I cut out the unhealthy middleman. All these large herbivores need protein and they get it strictly from plants.

[@zacknight7640]

Plant protein isnt bioavailable to humans due to the reduced function in our appendix, your body physically cannot break down the cellulose to get it. Why do you think animals like gorillas have an appendix that’s like 6-8x bigger than ours?

[@zacknight7640]

You can’t honestly think we process food the same way that elephants & cattle do 🤦🏻‍♂️

[@alwayslearning8365]

@@zacknight7640 you need to go out and so a bit of research - if what you said was true every vegan would suffer from a protein deficiency, and there would be no vegan athletes or body builders. Go watch "Game Changers".

[@TheCriticalChris]

@@alwayslearning8365 two of the animals you mentioned (elephants & horses) are mono-gastric non-ruminants, while the other two (cattle and sheep) are multi-gastric ruminants, and derive protein through a different biological process than humans.

[@alwayslearning8365]

It is great to see that the Canadian dietary guidelines have started to recognize that some of their previous recommendations were wrong.

[@paullemay3218]

Black bean mousse. It is just beans, date paste, 1/2 banana and a pinch of salt and black pepper blended in a vita mix. Add water or plant milk of choice to get it to blend easier. 💚🌱🇨🇦

[@MichelleL20942]

Sounds good 👍🏻 I’m gonna try it - THANK YOU‼️

[@paullemay3218]

@@MichelleL20942 this also works with other beans like adzuki, but I like the flavour of black beans best.

[@Kristers_K]

@@paullemay3218 What does it taste like and how do you even eat it? I like beans and all, but i can't imagine them going together with dates or anything sweet to be fair.

[@HidingFromFate]

@@Kristers_K I have the same question. Is this supposed to be a dessert, a more healthy snack or a meal replacement option?

[@paullemay3218]

@@Kristers_K to me it actually tastes pretty good. It has the consistency between pudding and mousse. To me beans are mild in flavour so they seem to take on whatever flavour you choose. Sweet or savoury. I hope this helps.

[@returntoyehovahthelord6185]

I love the common sense approach to all of this. We are all different personalities. We have different family situations and challenges around food. Thank you for some great tips! 👏👏👏

[@davidsthoughts60]

We have a potluck at church every Sunday, and I try to bring a crockpot full of wfpb soup or curry once or twice each month. There usually aren't many leftovers.

[@s.e.brooks2907]

@@karenyates6902 Turn the other (plant stuffed) cheek?

[@davidsthoughts60]

@@karenyates6902 I believe we are permitted to eat fish or meat, but are never commanded to. During Lent, which begins soon, most Orthodox Christians don’t eat meat, dairy, fish, eggs. For me, it’ll be ‘business as usual.’ Several friends there have asked me for my recipes. I’ll take that as a win.

[@Zar2244]

​@@karenyates6902 Jesus would be against the cruelty of factory farms and cruel slaughterhouses if he were alive today

[@marysmith7765]

Mine wasn’t meat - cheese. OMG it was physically painful. It was exactly like quitting smoking.

[@mariafortson6930]

Love her!! She is so knowledgeable and very helpful!! I am going to try her suggestions!!

[@Unmasking_Viandalisme]

There are many meat products which I've never eaten & never shall. These include Beyond Burgers, Impossible Burgers & Juicy Marbles Steak Filet. I much prefer the healthier analogues.

[@melissacostello3000]

Meat is so expensive it seems like a no brainer to eliminate/reduce consumption.

[@Meathead-10810]

It's actually cheaper if that is all you eat because you stop needing snacks.

[@11235Aodh]

@@Meathead-10810 Meat is heavily subsidised. Lets see what the price is when not everyone has to help pay for it through taxes.

[@kerry4741]

@@11235Aodh The most highly subsidized crops-corn, soy, wheat, and rice-are the most abundantly produced and most consumed, often in the form of ultra-processed foods.

[@11235Aodh]

@@kerry4741 Yes, one doesn't exclude the other.

[@mini4196]

Great information both of you 😇thanks so much 🙏

[@madamplant]

This was the best!! Love you!

[@lorib5398]

Here is a good meal...spring rolls. It's rice wrap filled with shredded carrots, cucumber,mint,iceburg lettuce, and if you like .. SPROUTS! So refreshing.

[@Zar2244]

Black bean tacos with grated lettuce, carrot and avocado is yummy too

[@philsmith5400]

I took the "done and dusted" approach and have no regrets! It really was easy with a little determination, but being educated about the benefits before making the switch that much easier. Much improved bloodwork and "gut feel"! Thanks, Physician's Committee!

[@walterhryts7830]

Great advice. Figured and Implemented many of recommendations on my own. Great summary. I have been following plant based lifestyle for 5 years. Thank you!

[@TheCriticalChris]

10:49 - “the change (away from meat) needs to happen this instant.” - is he speaking of what some suggest is an effective chronology of an individual health journey, that someone is best off going cold turkey? Or, is he alluding to vegan activists that seem to be more driven by ideology than health?

[@greyhnd001]

Liked it before I started watching it I love your videos soo much

[@mini4196]

Love chucks tie color😇😇is my favorite so far🙏🙏

[@JuanitaNance]

A healthy Monday to you! I love your voice and the authenticity that you bring to each and every show - I've learned so much and reduced my LDL from a dangerously high 250 to 200 in 2022! THANK YOU SO MUCH Your voice is so EZ to listen to and learn from!

[@lorib5398]

What's difficult is going out of town, hotels, casinos , places without a refrigerator and microwave. I now try to find an ALDI'S for produce.

[@miladetoma2836]

The problem with alternative meat is sodium

[@Test-eb9bj]

Just don’t have it every day, use it as special item.

[@jeffriley2502]

And it's processed garbage.

[@clc7378]

🎉 Thank You!

[@suekurtz1024]

My grandchildren love most beans and eat them straight up. They also love hummus. Also baked potatoes

[@justinhale5693]

My family aims for the Blue Zone diet with all animal products on the menu. I follow you vegans largely because the research you provide on nutrition is so useful. It seems like your constantly berated minority status seems have made you arguments better. Personally, I would love to go in a vegan direction for the whole family. I ate veg- and pesca- for years, but I worry that for some of the family members it would be dangerous to forgo the last serving of animal products. Clearly veganism can be a healthy diet for many if not most people. Clearly, a mostly plant-based diet is ideal. Omnivores and vegans alike must supplement is most scenarios due to the limitations of B12 absorption and metabolism, the lack of UV exposure to mushrooms livestock and humans, depleted soils, etc. I'm not hearing or reading reviews of research showing those with IBS-D and genetically limited conversion rates of pro-nutrients (ALA, beta-carotene, etc.) to active nutrients is easy to do without GojiMan on speed dial and a hefty supplement budget. I only recently found out about the complicated nutritional relationships like that of the quasi/non-essential amino acid cysteine and glutathione and the important nuances of folate and folic acid, B12, and choline for regulating homocysteine. Eating soy in place of the hummus I was eating seems to have given me a dramatically improved health. I normally only feel that good eating cheese. I have dedicated too much time to researching nutrition and I still have failed for years in important ways and in ways simply eating small amounts of animal products would have avoided. How can I be sure that I a completely vegan diet would meet the special nutritional and medical needs of my family?

[@11235Aodh]

Try to put this question before dr. Peter Rogers. He often takes the time to answer comments directly and he's a world of nutritional knowledge.

[@semaaral2498]

Hi🤗 Did you get your answer If so will you pls share with me and what age above you are mentioning when you say "my family " Thank you & God Bless you all🙏🙌🌟💫💯

[@justinhale5693]

I'll try tomorrow.

[@justinhale5693]

My family is two adults, a one year old, a four year old, and a seven year old. Three of us have poor digestion and all but the seven year old is sensitive to histamines, the IgA stimulation of mushrooms, etc.

[@devrarodriguez9969]

Can you tell us which tofu hotdogs you enjoy most and where is the best place to find them? Thanks!

[@MichelleL20942]

Corn 🌽, Red 🧅 onions, bell 🫑peppers, black🫘beans, tomato 🍅 = Crowd Pleaser👍🏻 with baked corn 🌽tortillas 🫓 🔲 BRING TO NEXT EVENT‼️THANK YOU‼️

[@dmcb123]

Great podcast on removing meat! Sending to many friends!

[@LongevityDiva]

Great tips today. Steph is spot on! Especially with the kiddos and hubby issues. Eating beans is essential in this way of eating. My opinion!

[@lynnritchie231]

I just stopped eating it. Vegan over three years now.

[@JorjaFox66]

Dairy is about way more than just calories and a little stomach upset. Causes inflammation major digestive issues asthma linked to type one diabetes cancer you name it.

[@beepbeepnj2658]

2003 article title: Dietary patterns and further survival in Japanese centenarians. "A dietary pattern preferring dairy products was associated with increased survival in Tokyo-area centenarians."

[@johntheunready8331]

Tofu and some of those other replacements mentioned are processed foods, should we not be getting away from these ?

[@TheCriticalChris]

16:24 - “my dad’s not huge into beans.” - because one road trip with a person such as you who loves beans was enough. 😂

[@kathysharp7551]

Good luck with the dietary guidelines. The federal agency (I forget which one it) has a conflict of interest (1) tell consumers what's healthy, and (2) promote the ag industry Including beef and dairy farming. That's why they say eat veggies but never say avoid meat; instead they say things like limit saturated fat. The guideline people should lobby to have that conflict of interest removed. I believe, so long as the conflict exists, we will never have honest dietary guidelines.

[@Meathead-10810]

Yes, I also think the balanced diet idea is bad.

[@happyTruePeople]

Thank you very much. More vegans means more meat for us!

[@Zar2244]

Good to know where your meat comes from though, watch Dominion or Cow Conspiracy or Earthlings, very educational documentaries

[@lightmountaintop6120]

I like step 4. Found out what work for you !

[@11235Aodh]

HelloOooO, to you Chuck :).

[@Deb_BG]

Step number 1 - Put yourself in the poor animal's place. Step number 2 - Now go vegan.

[@ukidding]

Save the animals

[@vhs10907]

Your tips are very helpful, but please take back the comment "you're strong, you have your protein!" It could be replaced with 'you're strong, you're eating healthy food!' The glorification of protein needs to be removed from people's minds.

[@Meathead-10810]

Yes, we do need to discourage people from thinking they need protein when plant proteins are deficient and we want them to eat plants.

[@11235Aodh]

@@Meathead-10810 All amino acids we humans need are in plants, how are they deficient? Meat overloads us with Methionine, Leucine and heme iron all of those contribute to acceleration and growth of cancers.

[@wellnesscanceradvocate8564]

Doesn’t corn raise insulin levels or is that if it’s eaten alone?

[@travisporco]

I think it's helpful to have some umami bombs that just take the place of meat once in a while. Baked tofu, Gardein meatballs, ...

[@donwinston]

When I switched to vegetarian the only animal food I missed was cheese. It took over a year to forget about it. I haven't even tried the vegan cheeses. They have almost as much fat, even significant saturated fat.

[@rayquaza6791]

You miss the opiate effect of the cheese this is normal because this is addicting. Saturated fat is one of the least harmful fat because it is not easely oxidized in the body and in the environnement quite the opposite of omega 6 and 3, and if you still think that polyunsaturated fats is the healthiest sorry but you are just another brainwashing sheep, omega 3 can be healtly but only if you live in very very cold climate same as omega 6

[@donwinston]

@Arios regnar I agree. I eat a low fat diet. You only need very small amounts of so called “healthy fats” to be healthy.

[@earl2901]

Forget about all of the vegan junk food and just stick with fresh fruits, vegetables and whole grains!!!!

[@wellnesscanceradvocate8564]

Totally agree

[@LillyAlbright]

I have heard that people on the carnaviore diet feel better, their pain is gone as well as their mental health issues. They sleep better et. so what is a person to believe

[@Meathead-10810]

I only eat meat so it's pretty hard to drop anything. I found out that fruit, veg & pasts are very deficient for me when I was on the vegan diet. I now aim to eat very high animal fats and have cut out all plant oils, processed foods & processed meats. I have been eating this way for 4+ years now and corrected the following health problems: No more loose teeth, bleeding gums, sensitive teeth, blocked sinuses, mouth breathing, left eye twitches, heartburn, calf cramps, yellow stool, blood in stool, edema below the knees, pain in feet when walking, I can stay out in the sun longer without burning or peeling, lower back stiffness and slight pain is gone now.

[@Vegannan]

Lol

[@semaaral2498]

Hi 😘 May I ask how old are you. I'm 60+ & is that the reason my gum is bleeding no idea. Fed up don't know what Way will I follow . My son & 1 have diverculitis so need more plant food , less protein espacially red one😞 Like to continue eating white meat or fish eggs ,yogurt etc.. Twice a week may be with rotation . Soya or other plant meat products or vegan cheese ( coconut oil is saturated fat and blocked my 20% neck arteries) are man made stuff so I don't find them clean😞 Can Anyone help me with Vegan cheese but Coconut , Palm Oil. Rapeseed free ones😃 Someone told from cashew nut made Cheese. Thanks a lot you , Chuck and to Dear Dr🙏🌟💫🙌🙌💯💯

[@Meathead-10810]

@@semaaral2498 I'm 48 but it sounds like you eat alot of processed food, maybe those are the bigger problem. I think you should try red meat for a while like 2 weeks to see if it helps. Look up "Rory's Kitchen", it seems that he had similar issues to what you and your son have.

[@Vegannan]

@@semaaral2498 plant based eating is best for you, the animals and the environment. There are lots of vegan chefs on KZbin, search oil free vegan .

[@vc6601]

My husband complains if there’s no meat no matter how tasty the meal. 🙁

[@happyTruePeople]

Your husband is following our nature. You are some kind of lucky.

[@gkholmes]

Hi there I'm new to this and am searching for better health and nutrition, l have been doing my own research and have found so many videos about vegans who have converted to a carnivore diet and had amazing health benefits but very few videos going the other way so to me this must be the way to go?

[@pattoth3451]

Where does one find tofu hotdogs

[@Cvs-om3hd]

Still struggling with diabetes and not eat meat..it's so hard

[@ToddSloanIAAN]

18:50 Do the user friendly and tell him to take B12 and mct oil in coffee.

[@happyTruePeople]

If your ancestors were vegans you would not be talking now. Because no Vit B12 supplementa at that time. So our ancestors werent vegans. Why then should we be?

[@tamarabeck6350]

Organic corn? Right? When I ate non organic I ended up with leaky gut syndrome.

[@richricogranada9647]

I’m 45+ years without eating Animal flesh and am in great health. Humans who still didn’t achieve that level of wisdom should be forced to, otherwise, nothing will change.

[@jeffriley2502]

Richrico are you a COMMUNIST? forced to follow your ignorant eating. SMFH Level of wisdom? Are you trying to kill off humanity?

[@richricogranada9647]

@@jeffriley2502 i i i jeffie, you will never learn, eh?

[@atiebernet2858]

What about eating cheese? Forbidden? Asks Agatha

[@brendawood6712]

Going vegan for me was horrible, IBS, bloating weight gain uncontrollable hunger, with meat and fat , I am back to normal

[@thaisoneon]

How disappointing that you didn’t provide a recipe, link, or really any information at all about the bean dish that you both raved about. You know, just because you two have a shared knowledge doesn’t mean the rest of us have a clue what you mean. People from around the world listen to this broadcast, so please don’t assume we understand your cultural references.

[@TheScotsman1977]

Are you kidding me?!