Veganism is a central part of who I am. It allows me to live in a way that aligns with my values, and help others to do the same

Founder of K.I. Health & Fitness, Karina is your go-to vegan health and fitness coach, providing a friendly kick in the butt that inspires and motivates you to live your best, healthiest, most plant-strong life.

Author of 5 books, podcast host, award-winning and certified online coach, 20-year vegan, and lover of chin-ups (and dark chocolate), Karina works tirelessly to ensure her clients skyrocket their energy, confidence, and plant-based health superpowers.

Karina (or Coach K, as her clients call her) holds a Master’s degree in Gerontology, specializing in health and aging.

Meatless Movement recently had a chance to chat with her.

Please tell us more about yourself

It’s one of the best decisions I’ve ever made, and I’m so grateful to have veganism as the foundation of my coaching + writing career
Karina Inkster

I’m from Vancouver, BC, and live on the Sunshine Coast in Powell River, BC. I’m a vegan fitness and nutrition coach, author of five books, 20-year vegan, and magazine writer. I hold a Masters degree in Gerontology, specializing in health and aging. I host the No-Bullsh!t Vegan podcast, available on all podcast platforms and syndicated on radio in my city. My team and I lead award-winning online coaching programs that help vegans worldwide live their healthiest, most plant-strong lives. When I’m not working with clients or doing a ridiculous number of chin-ups, I play and perform accordion, piano, and didgeridoo.

Karina Inkster

In 1998, at the age of 11, I became vegetarian to stop supporting the killing of animals. These were the days before social media or YouTube, and it took me 5 years to realize that the meat, dairy, and egg industries are morally indistinguishable from each other. If you’re opposed to animal cruelty, being vegan is the only option. I went vegan in 2003, and just celebrated my 20th veganniversary! Over the years, other motivations for being vegan have presented themselves, including personal health, athletic performance, and combatting climate change.

20 years ago, the vegan scene was very different from where it is now. I’d go to a restaurant and have only one option, which was usually a sad-looking Iceberg lettuce salad or French fries. Luckily, two of my best friends went vegan with me, so I had a built-in support network! Nowadays, being vegan is a non-issue. There are vegan options at every restaurant (although sometimes I have to ask for something off-menu), and veganism is much more mainstream.

With all the delicious alternatives that now exist in the vegan world, it’s not surprising that people are curious about this
Karina Inkster

Everyone who isn’t yet vegan already eats meatless food to some extent. Breakfast cereals, salads, treat foods like dark chocolate and French fries, fruit and veggies, and bread are already vegan. Lean in to the vegan foods you’re already consuming first. Then, start looking for replacements for the animal products in your diet. I can guarantee you that for each one, you’ll have at least 3 vegan options. Focus on cultivating a mindset of abundance, rather than a mindset of avoidance. Think about all the amazing new foods you can try, rather than the ones you’re cutting out.

Some of my favourite meals I created myself, and are featured in one of my books, The Vegan Athlete! I live in a very small town with limited vegan options at restaurants, so 98% of the time, my husband and I do our own cooking.

Fruit Salad with Ginger and Mint [Photo credit: John C. Watson]

Peanut Butter Chocolate Protein Balls [Photo credit: John C. Watson]

Rice Noodle Salad with Tofu [Photo credit: John C. Watson]

Shepherds Pie [Photo credit: John C. Watson]

It’s inevitable. Whether you’re a new vegan or an old-school veggie-lover, you’re gonna get asked the golden vegan question: Where do you get your protein?
Karina Inkster

There are countless myths and misconceptions about veganism in the fitness and nutrition industry. Some of them include:

You can’t build muscle eating only plants.
Soy negatively affects our hormones.
You can’t get enough protein on a vegan diet.
Plant proteins are “incomplete”.
Plant foods contain harmful “anti-nutrients”.
Vegans have lower athletic ability than non-vegans.

…and the list goes on. I started the No-B.S. Vegan podcast in 2018 to combat these myths, and many more. I and my expert guests bust B.S. and provide evidence-based information to help listeners level-up their health and fitness on a vegan diet.

Education is key in what I do. My team and I are always looking for ways to educate, and creating new resources. Some of these include a vegan-specific protein calculator, an in-depth guide to vegan strength training, nutrients of note for vegans, and my books!

Karina Inkster

For someone who’s new to a plant-based diet, I’d recommend starting with one meal. Work on “veganizing” your breakfasts first, for example. Take some time to find plant-based options that you enjoy, like oatmeal with soy milk and berries, toast with nut butter and banana, tofu scramble, or breakfast burritos. Once you’re used to vegan breakfasts, move on to lunches, then dinners, then snacks. This process may take a few weeks or months, but a more gradual transition tends to work better long-term than going vegan overnight (although there are always exceptions!)