Advertise on podcast: Nutrition for Noobs - Nutrition Science, Plant Based Eating & Beginners Nutrition Tips

Tofu has a reputation problem: bland, mushy, or downright traumatic. In this episode of Nutrition for Noobs, Kevin and Michelle set out to demystify tofu once and for all. From silken tofu disasters to crispy, crave-worthy success stories, they break down everything beginners need to know about cooking tofu properly. You’ll learn the different types of tofu (silken, soft, medium, firm, extra-firm, and pressed tofu), how water content affects texture, and exactly which tofu to use for stir fries, air fryers, smoothies, scrambles, soups, and desserts. Kevin shares his fail-proof shredded tofu recipe that even meat-eaters love, while Michelle shares her tofu-ricotta recipe and explains why tofu is nutritionally powerful, protein-rich, and packed with cancer-protective phytoestrogens. They also cover: Why marinating tofu doesn’t work the way you thinkHow to make tofu crispy (pan-fried, air-fried, or deep-fried)Tofu health benefits for women, menopause, and hormone balanceWhy tofu isn’t a meat substitute — and why that’s a good thingEasy tofu recipes for beginners (including tofu ricotta and batch-cook tips) Whether you’re tofu-curious, tofu-traumatized, vegetarian, vegan, or just trying to eat more plant-based protein, this episode will change how you think about tofu forever. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs. ___ Kevin's Shredded Tofu Recipe Ingredients: 1 block extra firm (or pressed) tofuonion powdergarlic powderdried gingerdark soy sauceblack (or regular) rice vinegar Michelle's Tofu-Ricotta Recipe Ingredients: 1/2 cup raw cashewsSilken or soft tofuLemon juiceVegetable brothNutritional yeastBasilSalt & Pepper Listen to the episode for directions, or find the transcript here: https://kevinharries.com/n4n/ep60.html

The new 2025–2030 U.S. Dietary Guidelines have ignited controversy, and for once, nutrition policy is trending. From an upside-down food pyramid stacked with red meat, butter, and full-fat dairy to confusing messaging on saturated fat, processed foods, and plant-based diets, many experts are asking: How did we get here? In this episode, we’re joined by Dr. Matthew Nagra, Canadian naturopathic doctor, nutrition researcher, and science communicator, to break down what actually happened behind the scenes. We unpack the disconnect between the 20-member Scientific Advisory Committee and the nine-person review panel, the role of ideology and industry ties, and why the final visuals contradict the written recommendations. We cover: Why the inverted food pyramid is misleading (and possibly unworkable)The saturated fat contradiction, and what the evidence really saysRed meat, cancer risk, and what the guidelines leave outThe problematic treatment of vegan and plant-based dietsDairy recommendations, lactose intolerance, and equity concernsUltra-processed foods, breakfast cereals, and nuance lost in translationWhy institutions may ignore the pyramid, but the public won’t If you’re confused by the headlines, frustrated by the visuals, or worried about how these guidelines could influence schools, policy, and public perception, this conversation brings clarity, context, and evidence, without the spin. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs. Dr Matthew Nagra can be found here: Website: https://drmatthewnagra.com/  https://www.instagram.com/dr.matthewnagra https://www.youtube.com/@dr.matthewnagra https://www.tiktok.com/@dr.matthewnagra https://www.facebook.com/dr.matthewnagra

Are seed oils actually harmful, or is the internet just shouting louder than the science? In this myth-busting episode, Michelle and Kevin go deep into the evidence behind seed oils, saturated fats, omega-6 to omega-3 ratios, and the real health risks hiding in ultra-processed foods. Michelle breaks down how different oils (canola, soybean, olive, corn) vary in fatty acid composition, why polyunsaturated fats consistently lower LDL cholesterol, and how studies often misinterpret outdated data from the 1960s that involved trans-fat-laden margarine. They also explore why anti–seed oil arguments often confuse mechanism with real-world outcomes, and how lifestyle patterns, not canola oil, drive chronic inflammation. You’ll learn: Why seed oils aren’t the inflammatory villains social media claimsHow polyunsaturated fats actually reduce cardiovascular disease riskThe truth about omega-6 vs omega-3 ratios (and what really matters)Why ultra-processed foods (not the oils inside them) are the real issueHow to include healthy fats without overdoing calorie-dense oilsWhole-food sources of omega-3s that support a balanced diet Plus: Michelle reveals updated research, a massive umbrella review on vegetable oils, and a surprising update on Paul Saladino’s carnivore diet health crash. If you haven’t already, listen to Episode 10 for a full primer on dietary fats and oils. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs. This episode is a companion to Episode 10 with important clarification and with some updated information, particularly in context regarding omega-6 fatty acids. Additional resources: https://hsph.harvard.edu/news/scientists-debunk-seed-oil-health-risks/https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2024.3799?utm_source=openevidence&utm_medium=referralhttps://www.nejm.org/doi/full/10.1056/NEJMoa1800389?utm_source=openevidencehttps://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2025.0205?utm_source=openevidence&utm_medium=referralUmbrella Review: https://pubmed.ncbi.nlm.nih.gov/39053603https://jamanetwork.com/journals/jama/fullarticle/2773120?utm_source=openevidence&utm_medium=referralhttps://hsph.harvard.edu/news/are-seed-oils-healthful-or-harmful/https://www.plantbaseddata.org/ (under 'Omega 6' topic folder)

In this powerful and wide-ranging conversation, Michelle and Kevin sit down with physician, researcher, and global health advocate Dr. Tushar Mehta to explore how our food system impacts human health, environmental sustainability, pandemic risk, and social justice. Dr. Mehta breaks down the evidence behind whole-food, plant-based and Eat-Lancet dietary patterns, clarifying what the science actually says about optimal nutrition, minimal animal-product consumption, and the role of processed foods. The discussion goes deep into zoonotic disease origins, antibiotic resistance, climate impacts, and what it will take to feed a projected 10 billion people by 2050 without compromising ecosystems, human dignity, or global equity. The episode also highlights cultural sensitivity, realistic dietary approaches, the future of farming, and why dietary change doesn’t have to mean losing the joy of food. A thoughtful, evidence-rich, and compassionate look at the choices on our plate, and what they mean for our collective future. Plus: rapid-fire questions and a couple of delightfully groan-worthy climate dad jokes. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs. Additional resources: https://www.plantbaseddata.org/https://plantricianproject.org/food-math-101 Plantrician Project Infographic (mentioned by Michelle)Regenerative Grazing and more: https://iffs.earth/top-facts/ Other podcast episodes featuring Dr. Tushar Mehta: Radical Overconsumption, Ecological Genocide, Economics & Degrowth - https://www.youtube.com/watch?v=1Nqcm9NVJNYUnderstanding Pandemics and Covid-19 https://planttrainers.libsyn.com/understanding-pandemics-like-covid-19-with-dr-tushar-mehta-ptp363Dismantling Regenerative Animal Agriculture: https://www.youtube.com/watch?v=me8mxaQrRks

Curious about how to succeed on a vegan or plant-based diet? In this episode of Nutrition for Noobs, Michelle and Kevin break down the essential nutrients you need to thrive, including B12, zinc, magnesium and chromium, while highlighting why processed plant-based foods can sabotage your health. Learn practical tips on improving diet quality, optimizing nutrient absorption, and understanding common deficiencies that affect vegans and omnivores alike. Plus, discover the science behind supplementation. Whether you're new to plant-based eating or a long-time vegan, this episode is packed with evidence-based advice to help you feel your best. Key Topics Covered: Why B12 is critical for brain and nerve health, and how to supplement effectivelyCommon nutrient deficiencies in vegans and omnivores, and what affects absorptionPractical strategies to optimize diet quality and nutrient intake Tune in and empower yourself to thrive on a plant-based diet without compromising your health! Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs. Link to Dr. Klapper’s study: https://www.doctorklaper.com/vegan-health-study Link to Dr. Klapper’s on demand video (100min) Thriving on a Plant-based Diet: https://vimeo.com/ondemand/thriving

In this episode of Nutrition for Noobs, Kevin and Michelle uncover surprising nutrition facts hiding in plain sight. From noodles packed with 40% of your daily sodium to the truth behind fast-food veggie burgers like the new McVeggie. They dive into the actual nutrition behind these burgers, explore the difference between “healthy” and “less harmful,” explore why ingredient lists can be misleading, and share how to make smarter food choices by simply turning over the label. Whether you’re curious about plant-based options, tracking your sodium intake, or just trying to eat better, this episode will make you rethink what’s really in your favourite foods. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

In this episode of Nutrition for Noobs, Michelle and Kevin dig deeper into the world of grains to uncover the truth about gluten: what it is, which grains contain it, and whether you really need to avoid it. From wheat, barley, and rye to pseudo-grains like quinoa and buckwheat, Michelle explains how gluten functions as a protein and why celiac disease, gluten intolerance, and general sensitivity are very different things. They also share affordable, plant-forward meal ideas and debate the deliciousness of sourdough bread (spoiler: it might be friendlier for some gluten-sensitive folks!). Plus, a flurry of food puns and dad jokes make this episode equal parts fun and informative. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

In this episode of Nutrition for Noobs, Michelle and Kevin dive into the “whole grain hierarchy” to uncover which grains are the most nutritious—and which ones are best kept as an occasional snack. (It's like a whole grain Game of Thrones this week!) From intact grains like quinoa, barley, and wild rice, all the way down to puffed rice cakes, they explain how processing impacts fiber, protein, and nutrient levels. Along the way, you’ll hear nostalgic breakfast cereal stories, practical cooking tips, and a few laughs about Muffets, Pringles, and dad jokes. If you’ve ever wondered whether whole wheat flour is really better, how long wild rice takes to cook, or why some “healthy” snacks taste like cardboard, this episode is for you. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

In this episode of Nutrition for Noobs, Kevin and Michelle dive into the hidden health risks of everyday ultra-processed foods, from childhood lunchbox staples like hot hogs, salami and bologna to the long-term impact on gut health, cancer risk, and overall wellness. Michelle breaks down why colorectal cancer is one of the most common cancers in North America, how diet plays a critical role in prevention, and why heart disease and cancer remain leading causes of death in the U.S. and Canada. The hosts share practical tips on making healthier food choices, teaching kids to value nutritious meals, and general guidelines for categorizing types of carcinogenic foods and suggested limits. Whether you’re just starting your health journey or looking for encouragement to keep making better choices, this episode blends real talk, nutrition science, and humour to keep you informed and motivated. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

Unlock the secrets of coffee, wellness, and nutrition in this episode of Nutrition for Noobs! Join hosts Kevin and Michelle as they dive deep with special guests Jenna Goodhand and Tomas Dobranski from Cafezia. Explore the fascinating history of coffee, and discover how modern wellness coffees are transforming the way we drink our favourite morning beverage. Learn about the science behind brewing styles, cholesterol, antioxidants, and how small herbal enhancements can boost coffee’s benefits without altering flavour. This episode blends coffee culture, science, and mindful consumption into a rich, insightful conversation. Perfect for coffee enthusiasts, health-conscious individuals, and anyone looking to elevate their daily cup. Find Cafezia online at https://cafezia.ca For $12 off your first order from Cafezia, use the promo code "NOOB" - thanks Jenna! Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Connect with us at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

In this exciting follow-up episode of Nutrition for Noobs, Michelle dives deeper into the science of chronobiology—the study of how our internal clocks impact metabolism, weight loss, gut health, and overall well-being. Michelle unpacks fascinating research showing that eating the same meals at different times of day can yield dramatically different results, and why syncing your eating habits with your circadian rhythm could be the missing piece in your health journey. You'll also learn how time-restricted eating, early time-restricted feeding (eTRF), and meal timing impact everything from fat storage to memory. The duo tackles real-life challenges like jet lag, shift work, and how travel across time zones can wreak havoc on digestion and sleep. Plus, tips to adjust your routine, support your gut microbiome, and optimize your eating for better results—without obsessing over calories. Whether you're a nutrition newbie or a seasoned health nerd, this episode is packed with actionable takeaways, a few laughs, and one of Kevin’s signature dad jokes. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

Surprise! To celebrate the 50th official episode of Nutrition for Noobs (coming tomorrow), we're dropping this special bonus, packed with two years' worth of behind-the-scenes outtakes, hilarious off-mic moments, and raw banter between your favorite co-hosts, Kevin and Michelle. From digestive hand gestures to cricket recipes, recording flubs, intro confusion, poop talk, and Muppet references — this is Nutrition for Noobs like you’ve never heard it before. (Well, maybe a bit.) Whether you're a longtime listener or brand new to the pod, this episode is a quirky celebration of health, humor, and the chemistry that makes this podcast a fan favourite. 🎉 Thank YOU for sticking with us for 50 amazing episodes!

In this insightful episode, Michelle and Kevin explore the science and lifestyle strategies behind intermittent fasting, time-restricted eating, and the groundbreaking fasting mimicking diet (FMD) developed by Dr. Valter Longo. They dive into how ancient eating patterns influence modern health, discuss the ideal fasting window for longevity and weight loss, and examine why most of us eat far more frequently than our bodies evolved to handle. Learn how time-restricted eating can boost metabolism, improve sleep, promote autophagy (gesundheit), and support healthy aging. Michelle also introduces the research-backed FMD protocol for potentially reversing type 2 diabetes, fighting inflammation, and triggering cellular regeneration—all without complete food deprivation. Whether you're curious about optimizing your meal timing, improving sleep, or understanding how food impacts longevity, this episode offers science-based guidance, personal anecdotes, and practical takeaways to transform your health. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

Looking for a healthier dessert that’s still rich, chocolatey, and satisfying? In this solo “Recipes for Noobs” episode, Kevin shares his perfected, egg-free, oil-free Mexican-inspired chocolate cake made with black beans, apples, dates, and dark chocolate. Discover simple ingredient swaps for eggs and fat using pantry staples like applesauce, zucchini, and banana, and learn how to create delicious desserts without sacrificing texture or flavour. Perfect for anyone exploring vegan baking, plant-based recipes, or just trying to eat a little cleaner. Ingredients: 2 Granny Smith apples, peeled and finely grated1 teaspoon cinnamon1 tablespoon cocoa powder1½ cups all-purpose flour2 teaspoons baking powder½ teaspoon salt1¼ cups black beans, puréed½ cup sugar2 tbsp applesauce1¼ cups chopped pitted dates1 cup (6 ounces) bittersweet chocolate chips or chunks Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.

In this episode of Nutrition for Noobs, Kevin and Michelle dive deeper into leaky gut syndrome, how it's linked to microplastics, and—most importantly—how to heal your gut naturally. Learn why small dietary and lifestyle changes can lead to big improvements in gut health, inflammation reduction, and overall wellness. Michelle shares science-backed insights on reversing gut damage, the role of anti-inflammatory foods, and how habits like exercise, hydration, and accountability coaching contribute to long-term healing. Whether you're battling digestive issues, chronic fatigue, or just curious about improving your microbiome, this episode will empower you to take charge of your health—one broccoli cheer at a time. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Get in touch at [email protected] or on Facebook at https://www.facebook.com/nutritionfornoobs.