One thing people hear a lot are all the semi-myths surrounding this diet. Whether it's protein, iron, and on and on.
The issue I have seen over the past few years is that the pushback has created narratives, where people say they don't need to take b12 that often, protein powders are completely unnecessary and possibly harmful, getting enough zinc, calcium, omega 3 really isn't an issue.
The thing to remember is that tracking all of these nutrients is great, and hitting good numbers is always going to get you to a better spot in health. But it forgoes the reality of some pitfalls, and I'll name a few:
Calcium. My chronometer says I get enough calcium. Your chronometer doesn't account for true calcium binding and true bioavailability of each food. Your chronometer doesn't track the possibility that maybe you're not getting enough protein overall (good ratios of all amino acids over time), which current research shows has a beneficial effect on calcium retention. Chronometer doesn't know how your vitamin D and vitamin K levels are affecting calcium movement.
https://pubmed.ncbi.nlm.nih.gov/19279077/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/
Whole proteins are not steadily absorbed the same way from many whole foods plant sources. It is a known fact fat and fiber slow protein absorption, especially fiber, depending on dose. And the reality is that main difference is the unluckiness that almost all natural large protein sources for vegans will contain quite a lot of fiber. Not always true, but generally true. And that does affect hourly absorption rates and optimizing absorption for muscle maintenance and growth. It's great for long reaching periods where you can't have too many meals, but there is semi-strong evidence it's much more beneficial to get easily absorbed protein sources over 3-5 meals a day.
https://pubmed.ncbi.nlm.nih.gov/9109608/
https://pubmed.ncbi.nlm.nih.gov/1310110/
All of this leads to certain restrictive mentalities. I've been told numerous times protein powder is unnecessary and possibly harmful, even though it's an excellent source, especially soy and pea protein, of whole protein sources without a food matrix to get in the way of hourly absorption. I haven't found a single study showing soy and pea protein have different strength outcomes compared to meat.
Moreso, the point is, view yourself. View your longevity and physicality, and never use your past self as your guide for overall health. Use your current health as a guide toward where you could go, or if everything is looking good. One thing I've always noticed about even me, and other vegans (or plant-based, whatever people want for a tag) in real life, is that even if you do these extravagant diet ideas with tons of variety, gym, and so on…vegans tend to be smaller, they may be fitter, but they are just smaller. We are not usually filled out people who look like they are glowing with health as time goes on. Vegans tend be skinnier, not "plumper". Plant-based is an excellent diet, but it can also be a diet where rigid mentalities should never exist, because limiting ideas may stop certain people from addressing smaller issues which will become much larger issues over time. Blood tests are not the gold standard for health, they are an addition to your vitality, physicality, and mentality. Only you truly know how good you feel.
by First-Football7924