Nutrition for Noobs: Nutrition Science, Plant Based Eating and Beginners Nutrition Tips

Ep 69 - Plant-Based Nutrition, Cancer Prevention and the Power of Fibre

Tue, 09 Jun 2026 09:05:26 +0000

Michelle shares key takeaways from the 7th Annual Canadian Plant-Based Nutrition and Health Conference, including powerful research on how diet impacts cancer risk, recovery, and overall health. From the role of fiber in satiety to the real-world benefits of a whole food, plant-based diet, this episode highlights how small, sustainable changes can make a big difference.

You’ll also hear:

Why up to 40% of cancer cases may be preventable through lifestyle choices
How plant-based eating can reduce risks for multiple cancers
The surprising truth about fiber vs. protein for fullness
Why willpower alone doesn’t work, and what actually does
How identity and values drive lasting behavior change

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 68 - Perimenopause and Menopause Demystified: Hormones, Lifestyle and What Actually Works (with Dr Marianne Trevorrow)

Tue, 26 May 2026 09:05:18 +0000

Perimenopause and menopause can feel confusing, overwhelming and often misunderstood. Michelle and Kevin welcome naturopathic doctor Dr Marianne Trevorrow for an in-depth, evidence-based conversation that cuts through the noise.

They unpack what perimenopause and menopause actually are, how to recognize early (and often overlooked) symptoms, and why so many people don’t realize what’s happening until it disrupts their daily lives. Dr Trevorrow also breaks down the history and misconceptions around hormone therapy, including the lasting impact of the Women’s Health Initiative study, and explains what current research really says about safety and effectiveness.

The conversation goes beyond hormones to explore the critical role of lifestyle medicine. From plant-forward nutrition and metabolic health to sleep, stress, strength training, and the realities of midlife demands, this episode offers practical insights for navigating this stage of life with clarity and confidence.

You’ll also learn:

Why hormone therapy isn’t one-size-fits-all
The difference between systemic and localized estrogen treatments
How to think about “on-label” vs. “off-label” therapies
Why weight gain, sleep disruption, and mood changes are so common
How diet, fiber, and movement can significantly impact symptoms
What to watch for with iron levels and nutrient absorption
How these changes can impact trans people differently

Whether you’re experiencing symptoms yourself or supporting someone who is, this episode is a comprehensive, empowering primer on midlife health.

Dr Marrianne Trevorrow's site: https://www.drmarianne.ca/

Ep 67 - Gazpacho Recipes War: Tomato Vibes vs Pea Power

Tue, 12 May 2026 09:05:27 +0000

In this refreshing pre-summer episode of Recipes for Noobs, Kevin and Michelle dive spoon-first into the world of gazpacho, with two wildly different takes on the classic chilled soup. Kevin brings the traditional tomato-forward “summer in a bowl” version packed with ripe farmer’s market tomatoes, garlic, cucumber, and fresh herbs, while Michelle counters with a surprisingly creamy and protein-rich pea gazpacho made from frozen peas and onions.

Along the way, they chat about:

Why gazpacho is the ultimate easy summer meal
How to make healthy eating simpler and more affordable
Raw vs. cooked vegetables for digestion and nutrition
The magic of garnishes and presentation
Sambal oelek, sourdough, and summer cooking shortcuts
Why a high-speed blender might be the MVP of your kitchen

Plus: terrible soup jokes, pea puns, foodie banter, and enough “vibes” to fill a Vitamix.

Whether you’re a seasoned home cook or a total kitchen noob, this episode delivers fast, flavorful recipes and plenty of laughs.

Recipes:

Michelle's Fresh Pea Gazpacho

3 cups frozen green peas (≈ 450 g)
1 small–medium onion (≈ 110 g), chopped (may sub 1/2 a large onion)
1 tsp oil (5 mL) [optional]
Water to cover (minimal caloric impact; may substitute 2 cups of vegetable broth topped up with water to cover the peas for added flavour)
Optional: add a tsp of Sambal Olek to add a slight note/dimension of spicy heat

Heat the oil in a pan over medium heat (for oil free add 2-3 tbsp of water)
Add onion to the pan and cook until translucent (about 5 min)
Put cooked onion and peas into Vitamix (or other high speed blender) and cover with water and/or vegetable broth
Blend mixture, add salt/pepper to taste
Serve as a cold gazpacho in bowls as a main or serve smaller portions in small glasses as a ‘shooter’ for a starter or amuse bouche
Garnish with a couple of pea sprouts or other greens as desired for presentation

Kevin's Summer Vibes Gazpacho

ripe tomatoes (they gotta be RIPE!!!!)
cucumber
garlic
red pepper
onion, if you want
crushed red chillies, if you're feeling spicy
old sourdough bread, if you're feeling carb-y

Throw it all in a high-speed blender. Let the blender do its thing.
Garnish with whatever floats your boat (olive oil, balsamic vinegar, diced cucumber, watercress, you get the idea)

Ep 66 - Forever Chemicals (PFAS): What’s in Your Water, Food and Body (And Should You Be Worried?) (with Dr Deborah Keil)

Tue, 28 Apr 2026 09:05:17 +0000

“Forever chemicals” (PFAS) are everywhere, but how concerned should you really be?

Michelle and Kevin are joined by toxicologist Dr Deborah Keil to break down the science behind PFAS (per- and polyfluoroalkyl substances), a group of persistent chemicals found in water, food packaging, cookware and more.

You’ll learn:

What PFAS are and why they’re called “forever chemicals”
How these substances enter your body (hint: it’s not just water)
The real health risks, including immune system effects and impacts on vulnerable populations
Why almost everyone has PFAS in their blood, and what that actually means
Practical ways to reduce your exposure without panic
The role of nutrition and antioxidants in protecting your body

This episode cuts through the fear and gives you clear, science-backed guidance on what matters most (and what doesn’t) when it comes to everyday chemical exposure.

Links:

Dr Deborah Keil: www.linkedin.com/in/deborahelainekeil2025

Map of PFAS concentrations (for Canada): https://newsinteractives.cbc.ca/features/2025/pfas-canada-map/

Please subscribe and drop us a review: your feedback helps fellow noobs find their way to better nutrition.

Ep 65 - Margarine vs Butter: The Strange History Behind the Spread

Tue, 14 Apr 2026 09:05:15 +0000

Margarine might seem like an ordinary kitchen staple, but its history is anything but boring. A listener question sent Michelle down a surprising rabbit hole that includes government bans, dairy industry lobbying, smuggling across Canadian borders, and even a literal “colour war” over whether margarine could be yellow.

What seems like a simple butter substitute has a surprisingly dramatic past. Margarine has sparked political fights, government bans, and even a black market. And just when it was celebrated as the healthier choice, science uncovered a twist that changed how we think about it entirely.

So is margarine actually healthier than butter? Michelle breaks down the latest nutrition research, explains how modern margarines are made, and shares practical tips for choosing healthier spreads. As always, the real takeaway goes beyond a single ingredient: it’s about the overall quality of your diet.

If you thought margarine was boring, think again.

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 n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutrition4noobs.

Ep 64 - Nutrition and Cancer: Prevention, Treatment and the Power of a Plant-Based Plate (with Dr Zahra Kassam)

Tue, 31 Mar 2026 09:05:42 +0000

Michelle and Kevin sit down with radiation oncologist Dr Zahra Kassam to unpack one of the most important, and personal, topics in health: the relationship between nutrition and cancer.

Dr Kassam is a radiation oncologist at the Stronach Regional Cancer Centre, Assistant Professor at the University of Toronto, co-founder of Plant-Based Canada, and co-author of Eating Plant-Based. With more than 30 years in medicine, she brings both clinical expertise and deep compassion to the conversation.

Together, they explore:

What the research really says about plant-based eating and cancer prevention
Major population studies like the Adventist Health Study and EPIC-Oxford Study
How nutrition may influence cancer treatment outcomes, including chemotherapy and immunotherapy response
The role of epigenetics, and why your genes are not your destiny
Lifestyle medicine’s six pillars and their impact on chronic disease
Why nutrition still isn’t central in most medical training
Practical ways patients can advocate for themselves
Simple, realistic strategies to “plant the seeds” for change

Dr Kassam also shares insights into how planetary health, food systems, and cancer risk are deeply interconnected, including the work of the EAT-Lancet Commission and leaders like Dr Scott Stoll.

Whether you’re looking to reduce your cancer risk, support someone undergoing treatment, or simply understand how food influences long-term health, this episode offers evidence-based guidance grounded in both science and empathy.

As Dr Kassam reminds us: “There is no human activity that has a deeper impact on our health and our planet than what we eat. The power is on our plate.”

Plant Based Canada links:

http://www.plantbasedcanada.org
@plantbasedcanadaorg
https://www.linkedin.com/company/plant-based-canada-org/

Dr Kassam's book:

https://a.co/d/02oV3QTr

Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.

Ep 63 - Dirty Dozen or Don’t Sweat It? How to Manage Food Pesticides in a Pricey World

Tue, 17 Mar 2026 09:05:17 +0000

Grocery prices are up, budgets are tight, and consumers are more health-conscious than ever. So where does that leave us when it comes to organic produce, pesticide residues, and the popular “Dirty Dozen” list from the Environmental Working Group?

Michelle and Kevin dig into the pros, cons, and context behind the Dirty Dozen and Clean 15 lists. Are strawberries really a toxic nightmare? Should you only buy organic? And what’s the real risk when it comes to pesticide residues in Canada and the U.S.?

Michelle breaks down:

What the Dirty Dozen and Clean 15 actually measure
Why affordability is shaping 2026 food trends
What critics (and universities like McGill University) say about how the data is interpreted
How much produce you’d actually have to eat to be at risk (spoiler: it’s a LOT)
Practical, evidence-based ways to wash produce properly
Whether frozen fruit might be just as good, or better, than fresh
Why avoiding fruits and vegetables out of fear may be the bigger health risk

The big takeaway? Don’t let perfectionism (or scary headlines) stop you from eating your greens. Buy the best quality you can afford, wash your produce, consider growing your own if you can, and above all, practice food joy.

Because at the end of the day, eating real food consistently matters more than obsessing over trace residues.

EWG links:

https://www.ewg.org/foodnews/dirty-dozen.php
https://www.ewg.org/foodnews/clean-fifteen.php

Tower garden:

https://ca.towergarden.com/#michelleplants

Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.

Ep 62 - Bang Bang Cauliflower Recipe and the Power of Cruciferous Veggies

Tue, 03 Mar 2026 10:05:13 +0000

Kevin and Michelle are feeling punchy after a long, dreary winter, and it shows. What starts as cold remedies (ginger, garlic, lemon, honey, and a serious kick of cayenne) turns into a fiery, flavour-packed conversation about one of Kevin’s favourite appetizers: Bang Bang Cauliflower.

In this episode, Kevin walks through his easy, three-step recipe for crispy, spicy cauliflower bites made with maple syrup, sambal oelek, and panko, perfect for the air fryer or oven. Michelle shares her own buffalo cauliflower variation using chickpea flour and a powerhouse spice blend inspired by Dr Greger’s approach to plant-based nutrition.

But this isn’t just about flavour. The duo dives into the science behind cruciferous (yes, Kevin’s favourite word) vegetables. From sulforaphane and sulfur-rich compounds to cancer risk reduction, cardiometabolic protection, and hormone support, they break down why cauliflower, broccoli, kale, and other brassicas deserve a regular spot on your plate, even if you think you “hate” them.

You’ll also hear:

Air fryer vs. oven experiments
How to sneak more veggies into kids’ diets (cauliflower sheep included)
Why lightly steaming may maximize health benefits
A listener-submitted dad joke (and a few truly questionable ones)

Spicy food, nutrition science, vegetable art, and way too much enthusiasm for the word “cruciferous.” Just another day at Nutrition for Noobs.

Eat your greens. Make them cruciferous. Maybe add some pistachio.

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Recipes:

Bang Bang Cauliflower

Sauce: 1/2 cup mayo, 1/4 cup sambal oelek or sriracha, 2 tbsp maple syrup

Cauliflower: 1 head, chopped into florets

Batter: 3/4 cup flour, 1 tbsp sambal oelek, 1/2 cup cornstarch, 3/4 cup milk (of your choice), 2 tsp lemon juice or apple cider vinegar, 1/2 tsp each salt & pepper, 1 tsp each onion & garlic powders

Coating: 1 cup panko breadcrumbs

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Dr Gregor's spice mix (for Buffalo Cauliflower bites): 2 tbsps nutritional yeast, 1 tbsp onion powder, 1 tbsp dried parsley, 1 tbsp dried basil, 2 tsps dried thyme, 2 tsps garlic powder, 2 tsps dry mustard (mustard powder), 2 tsps paprika, 1/2 tsp ground turmeric, 1/2 tsp celery seeds

Full recipe: https://nutritionfacts.org/recipe/buffalo-cauliflower-with-ranch-dressing/

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Ep 61 - Microwaves, Magnetrons and Myths: Are Microwaved Foods Safe?

Tue, 17 Feb 2026 10:05:33 +0000

Are microwaves actually safe, or have we all been “nuking” our food for decades? Michelle dives into the surprising science, history, and health implications of microwave ovens, from Percy Spencer’s accidental candy-bar discovery to how modern microwaves really work.

Kevin and Michelle break down common microwave myths, explain the difference between ionizing and non-ionizing radiation, and explore whether standing near a microwave or eating microwaved food poses any real risk. They also examine nutrient retention across cooking methods, the truth about microwaves and cancer risk, acrylamide in starchy foods, and why ultra-processed meals, and their packaging, are the real concern.

You’ll learn why microwaves can actually preserve nutrients, how to safely reheat food, what to avoid when microwaving plastics or takeout containers, and why convenience doesn’t have to come at the cost of health. Plus, the hosts wrap things up with dad jokes, food talk, and their usual dose of humour and practicality.

Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.

Ep 60 - Tofu 101: How to Cook Tofu Without Failing

Tue, 03 Feb 2026 10:05:20 +0000

Tofu has a reputation problem: bland, mushy, or downright traumatic. No fear! 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 think
How to make tofu crispy (pan-fried, air-fried, or deep-fried)
Tofu health benefits for women, menopause, and hormone balance
Why tofu isn’t a meat substitute, and why that’s a good thing
Easy 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.

___

Kevin's Shredded Tofu Recipe Ingredients:

1 block extra firm (or pressed) tofu
onion powder
garlic powder
dried ginger
dark soy sauce
black (or regular) rice vinegar

Michelle's Tofu-Ricotta Recipe Ingredients:

1/2 cup raw cashews
Silken or soft tofu
Lemon juice
Vegetable broth
Nutritional yeast
Basil
Salt & Pepper

Listen to the episode for directions. (You don't think we'll just give it all away here in the notes, do you?)

Ep 59 - The Inverted Food Pyramid Explained: Unpacking US Dietary Guidelines (with Dr Matthew Nagra)

Tue, 20 Jan 2026 10:05:44 +0000

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 says
Red meat, cancer risk, and what the guidelines leave out
The problematic treatment of vegan and plant-based diets
Dairy recommendations, lactose intolerance, and equity concerns
Ultra-processed foods, breakfast cereals, and nuance lost in translation
Why 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 n4noobs@gmail.com 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

Ep 58 - Seed Oils vs Saturated Fats: What Science Really Says About Heart Health, Omega Ratios and Ultra-Processed Foods

Tue, 06 Jan 2026 10:05:50 +0000

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 claims
How polyunsaturated fats actually reduce cardiovascular disease risk
The truth about omega-6 vs omega-3 ratios (and what really matters)
Why ultra-processed foods (not the oils inside them) are the real issue
How to include healthy fats without overdoing calorie-dense oils
Whole-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 n4noobs@gmail.com 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:

Ep 57 - The Plate That Shapes the Planet: The Evidence-Based Case for a Plant-Centered Diet (with Dr Tushar Mehta)

Tue, 23 Dec 2025 10:05:05 +0000

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 n4noobs@gmail.com 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=1Nqcm9NVJNY
Understanding Pandemics and Covid-19 https://planttrainers.libsyn.com/understanding-pandemics-like-covid-19-with-dr-tushar-mehta-ptp363
Dismantling Regenerative Animal Agriculture: https://www.youtube.com/watch?v=me8mxaQrRks

Ep 56 - Thriving on a Plant-Based Diet: B12, Zinc, Magnesium, Chromium and Avoiding Common Pitfalls

Tue, 09 Dec 2025 10:05:00 +0000

Curious about how to succeed on a vegan or plant-based diet? 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 effectively
Common nutrient deficiencies in vegans and omnivores, and what affects absorption
Practical 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 n4noobs@gmail.com 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

Ep 55 - Are Fast-Food Veggie Burgers Really Healthy?

Tue, 25 Nov 2025 10:05:25 +0000

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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 54 - Gluten, Grains and the Great Bread Debate

Tue, 11 Nov 2025 10:05:03 +0000

Dig deep 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 53 - The Whole Grain Hierarchy: What You Really Need to Know

Tue, 28 Oct 2025 09:05:00 +0000

Learn about 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 52 - The Health Risks of Ultra-Processed Foods

Tue, 14 Oct 2025 09:05:59 +0000

Let's reveal 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 51 - The Science of Coffee: Wellness, Herbs and Antioxidants (with Jenna Goodhand and Tomas Dobranski)

Tue, 30 Sep 2025 09:05:04 +0000

Unlock the secrets of coffee, wellness, and nutrition as Michelle and Kevin 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 50 - Unlocking the Power of Chronobiology: Why When You Eat Matters More Than You Think

Tue, 16 Sep 2025 09:05:55 +0000

Michelle explores 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 49 ½ - Celebrating 50 Episodes! Behind-the-Scenes Bloopers, Outtakes and Crickets

Mon, 15 Sep 2025 09:05:11 +0000

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, humour, and the chemistry that makes this podcast a fan favourite.

🎉 Thank YOU for sticking with us for 50 amazing episodes!

Ep 49 - Fasting: How Meal Timing Impacts Health, Sleep and Aging

Tue, 02 Sep 2025 09:05:09 +0000

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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 48 - Plant-Based Chocolate Cake: Easy Healthy Dessert Recipe

Tue, 19 Aug 2025 09:05:00 +0000

Looking for a healthier dessert that’s still rich, chocolatey, and satisfying? 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 grated
1 teaspoon cinnamon
1 tablespoon cocoa powder
1½ cups all-purpose flour
2 teaspoons baking powder
½ teaspoon salt
1¼ cups black beans, puréed
½ cup sugar
2 tbsp applesauce
1¼ cups chopped pitted dates
1 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 47 - Healing Leaky Gut Naturally: Microplastics, Diet and Behaviour Change

Tue, 05 Aug 2025 09:05:05 +0000

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.

Ep 46 - Microplastics, Leaky Gut and Chronic Disease: How Everyday Toxins Disrupt Your Gut-Brain Health

Tue, 22 Jul 2025 09:05:35 +0000

Michelle uncovers the hidden health threats posed by microplastics in our food, water, packaging, and clothing. Learn how these invisible pollutants contribute to gut dysbiosis, leaky gut syndrome, autoimmune conditions, and chronic inflammation, and how they may even trigger anxiety, depression, and cognitive decline via the gut-brain axis.

Discover the critical role of short chain fatty acids, the dangers of synthetic materials, and the small lifestyle changes that can protect your health and the environment. If you care about your gut health, immune system, and mental well-being, this is a must-listen.

Ep 45 - The Scoop on Poop: What Your Bowel Movements Reveal About Gut Health

Tue, 08 Jul 2025 09:05:00 +0000

In this refreshingly candid episode, Michelle and Kevin break the taboo and dive deep into a topic we all think about but rarely talk about: poop. Join us for a surprisingly informative (and entertaining) conversation that explores what your bowel movements can tell you about your gut health, immune function, and overall wellness.

Michelle, a self-proclaimed "poo evangelist," explains why stool consistency, colour, and frequency are key indicators of your internal health. From the impact of antibiotics on the microbiome to the ideal poop shape, texture, and evacuation experience, this episode covers it all, with plenty of humour along the way.

We discuss:

The science behind healthy poop and what "normal" really looks like
What different poop colours mean (including green, yellow, black, red, and pale stools)
How diet, hydration, fibre intake, and medications like antibiotics affect digestion
Warning signs of constipation, malabsorption, and GI bleeding
How bile plays a role in digestion and why it's responsible for the classic brown hue
Why you shouldn't ignore your stool, and when it's time to see a doctor

Whether you're curious about your own bathroom habits or just want to understand your body better, this episode is packed with digestive health tips, gut microbiome insights, and practical ways to track your poop for optimal health.

Don't be shy: your poop has a lot to say! Tune in and discover how listening to your gut can change your health for the better.

Ep 44 - The Truth About Fiber: Why Most People Are Dangerously Deficient (And What to Do About It)

Tue, 24 Jun 2025 09:05:00 +0000

Did you know that most Canadians, and people in developed countries, are severely deficient in dietary fibre (or fiber, for our American friends)? In this eye-opening episode, Michelle and Kevin dive deep into the importance of fibre for digestive health, metabolism, weight management, and disease prevention. Discover the difference between soluble fibre and insoluble fibre, why prebiotic fibre and resistant starches are crucial for a healthy gut microbiome, and how inadequate fibre intake is linked to chronic illnesses like heart disease, type 2 diabetes, colon cancer, and more.

Michelle explains why Health Canada's dietary fibre recommendations (28g for women, 35g for men) are just the bare minimum, and how easy it is to meet or exceed them with a whole food, plant-based diet. Learn practical tips for increasing your fibre intake through high-fibre foods like oats, beans, berries, flaxseed, vegetables, and legumes, without the bloat and gas that can come from doing it too quickly.

You’ll also hear about fascinating studies, including a prehistoric analysis showing ancient humans consumed up to 135 grams of fibre daily and modern hunter-gatherer societies who still thrive on fibre-rich diets. Plus, discover how fibre impacts satiety, gut health, blood sugar balance, and even cancer prevention.

Whether you're plant-based, keto-curious, or somewhere in between, this episode will change the way you think about fibre, and your bathroom habits, for good.

Stay in touch! Contact us at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Ep 43 - Chia vs Flax vs Hemp: The Super‑Seed Showdown

Tue, 10 Jun 2025 09:05:00 +0000

Michelle and Kevin dive into one of the most buzzworthy nutrition questions: chia seeds, flax seeds, hemp hearts – which one truly wins? Packed with seed puns and dad-joke flair, they serve up science‑rich nutrition insights that are as fun as they are informative.

Tune in to uncover:

Which seed is the anti‑inflammatory MVP
Simple prep habits for soaking, grinding, and storing
Easy recipes—chia pudding, flax eggs, granolas
The surprising benefits of variety (hey, sesame & pumpkin are next!)

Whether you’re a smoothie lover, inflammation fighter, or curious cook, this episode is a seed-lover’s treasure trove. Be pun-prepared, get seed-smart, and eat your seeds!

Don’t forget to subscribe, share your own seed puns or kitchen experiments, and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 42 - Bone Broth Breakdown: Is It Really Worth the Hype?

Tue, 27 May 2025 09:05:00 +0000

Kevin and Michelle simmer down to the core question: Is bone broth truly a nutritional superstar—or just a trendy fad? With their signature blend of curiosity, wit, and science, they crack open the broth world and pour out all the facts.

Tune in if you want to:

Understand what makes bone broth different from other broths and stocks
Learn about its real collagen content, amino acids, and mineral benefits
Discover how to make your own broth safely—or how to choose a good store-bought option
Avoid common pitfalls like over-sodium, heavy metals, and misleading labels

Don’t forget to subscribe, leave us a review, and share your own bone broth recipes or questions—your feedback helps other noobs get smarter and healthier! Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 41 - Collagen Craze: What It Is and Whether Supplements Are Worth It

Tue, 13 May 2025 09:05:00 +0000

Is collagen just hype, or truly a health powerhouse for skin, joints, and more? Kevin and Michelle unpack the science of collagen with clarity, warmth, and practical tips for everyday health enthusiasts.

What You’ll Discover:

Collagen benefits for skin, aging, and joints
Choose between collagen supplements vs food sources
Simple, effective diets and lifestyle strategies to support collagen naturally
Evidence-based discussion on anti-aging nutrition

Tune in now for an honest, science-based exploration of collagen—with practical advice, fun banter, and real-world takeaways for healthier skin and joints.

Subscribe, leave a review, and share your collagen experiences or questions—your feedback helps fellow noobs on their nutrition journey! Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 40 - Michelle Joins Plant‑Based Canada: Dive into Whole‑Food, Plant‑Based Nutrition

Tue, 29 Apr 2025 09:05:00 +0000

In this special cross‑podcast episode of Nutrition for Noobs, Michelle takes the mic on the Plant‑Based Canada podcast, chatting with host Stephanie Nishi about the power and potential of a plant‑centered lifestyle. Join them as they unpack evidence‑based insights on whole food, plant‑based eating, nutrition myths, and practical tips to fuel vibrant health.

Episode Highlights

Plant‑Based Nutrition 101 – What defines it, the science‑backed health benefits, and how it compares to standard diets.
Key Benefits – Discussing improved heart health, metabolic wellness, digestive health, and potential role in chronic disease prevention.
Whole Foods vs Processed – Why whole‑food sources (legumes, grains, fruits, veggies, nuts) matter more than meat alternatives or ultra‑processed options.
Vitamin & Mineral Strategies – Smart guidance on protein, iron, calcium, omega‑3s, B12, and say‑no‑to‑nutrient‑gaps advice.
Mindful Meal Planning – Michelle and Stephanie share real‑world tips for beginners: pantry staples, easy swaps, balanced plates, and sustainable habits.
Inspiring Stories – Real‑life examples of people who’ve thrived on plant‑based nutrition, and the dos and don’ts to avoid overwhelm.

Tune in to this inspiring replay featuring Michelle and Stephanie Nishi’s deep dive into the world of plant‑based nutrition! And if you're interested in subscribing to the Plant-Based Canada podcast, you can connect with them here:

Instagram (@plantbasedcanadaorg)
Facebook (Plant-Based Canada, https://m.facebook.com/plantbasedcanadaorg/)
Website (https://www.plantbasedcanada.org/)
X / Twitter @PBC_org
Listen to the Plant-Based Canada Podcast here (https://plantbasedcanadapodcast.buzzsprout.com/) or wherever you listen to podcasts

Don’t forget to subscribe, leave a review, and share your plant-forward journey with us here at N4N—the best way to help fellow noobs sprout their healthy habits. Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 39 - Smart Pantry Staples: Build a Healthy, Plant‑Forward Kitchen in Minutes

Tue, 15 Apr 2025 09:05:00 +0000

Looking for easy pantry stocking tips, healthy pantry essentials, or ways to support a plant-forward lifestyle? Michelle and Kevin dive into “Ideas for Stocking Your Pantry;” perfect for simplifying grocery shopping, reducing meal prep stress, and cultivating long-lasting, nutritious kitchen staples.

Discover how to build a balanced pantry full of whole grains, nutrient-rich staples, canned beans, nuts & seeds, spices, and healthy fats, all designed to support gut health, add flavour, and make last-minute meal prep easy.

From buying in bulk to choosing the best dried goods, they cover smart strategies for stocking:

Whole grains like quinoa, rice, oats
Canned & dried legumes for protein and fiber
Nuts, seeds & healthy fats (olive oil, nut butters)
Herbs, spices, and low-sodium sauces for flavour without processed additives
Shelf-stable plant-based staples to support quick, creative cooking

Also included: savvy tips on meal prep, grocery budgeting, reducing food waste, and how pantry essentials can fuel a whole food, plant-based diet even on busy days.

Whether you're new to cooking or a seasoned meal-prepper, this episode gives realistic, practical pantry ideas to support long-term nutrition, wellness, and healthy eating habits—so you're never stuck with dinner panic again.

Don’t forget to subscribe, share your own pantry staples and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 38 - Are Emulsifiers Wrecking Your Gut? What New Science Says About Food Additives and the Microbiome

Tue, 01 Apr 2025 09:05:00 +0000

In this eye-opening episode, Michelle and Kevin dive into the surprising science behind emulsifiers in food and their impact on your gut health and microbiome. Inspired by a recent Wall Street Journal article and cutting-edge research from France and the U.S., they explore how common food additives, like carboxymethyl cellulose, polysorbate 80, carrageenan, and xanthan gum, could be silently affecting your digestive health, increasing inflammation, and even contributing to chronic diseases like type 2 diabetes, cardiovascular disease, and cancer.

You'll learn:

What emulsifiers actually do in processed and ultra-processed foods
Why synthetic emulsifiers may disrupt your gut microbiome, even in "healthy" foods like yogurt and plant milks
The difference between natural vs. synthetic emulsifiers (e.g., soy lecithin vs. polysorbate 80)
What recent studies say about emulsifiers’ links to inflammation, immune response, and Crohn’s disease
How to read food labels and make smarter, gut-friendly choices

Whether you’re a health-conscious shopper, someone struggling with digestive issues, or just curious about what’s really in your food, this episode is packed with research-backed insights to help you navigate the modern food landscape.

Got a question for Michelle? A topic suggestion? Contact us at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Ep 37 - How Much Salt Is Too Much? The Truth About Sodium and Your Health

Tue, 18 Mar 2025 09:05:00 +0000

In this enlightening episode of Nutrition for Noobs, Kevin and Michelle dive deep into the salty truth behind one of the most common ingredients in our diets: salt. From Himalayan pink salt and kosher salt to Kala Namak and Hawaiian black volcanic salt, they explore the health claims, flavor profiles, and, most importantly, the iodine content (or lack thereof) in today’s trendy alternatives.

Did you know that most processed foods and fancy salts lack the iodine your body needs to maintain thyroid health? Michelle explains how a historical iodine deficiency led to a public health crisis, goiter outbreaks across North America, and why it’s making a quiet comeback today.

Topics covered in this episode:

Why iodine is essential for thyroid function and brain development
The real difference between iodized salt vs. sea salt vs. Himalayan salt
The hidden risks of salt substitutes and sodium-free diets
How to avoid iodine deficiency without overdoing salt intake
Natural sources of iodine, including seaweed, kelp, and nori
Fun facts from nutrition history, like how dairy disinfectants once caused iodine overload

Whether you're a health-conscious eater, plant-based foodie, or just trying to make smarter grocery choices, this episode delivers science-backed insights without the fluff..

Listen now to learn how to balance salt intake, choose the right type for your needs, and avoid the modern trap of being salted but iodine-deficient.

Got a question for Michelle? A topic suggestion? Send them to n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Ep 36 - Redefining Comfort Food at RMCH (with Chef Kim Sutherland)

Tue, 04 Mar 2025 10:05:00 +0000

Join Kevin (the nutrition noob) and Michelle (the holistic nutrition expert) for a heartwarming and insightful conversation with Chef Kim Sutherland, Manager of Nutrition & Wellness at Ronald McDonald House Southwestern Ontario. In this episode, they explore the transformation of traditional “comfort food” within RMH, from satisfying cravings to nurturing healing.

What you’ll learn:

How RMH revamped their menus to engage families in thoughtful, balanced meals during stressful times
Clever strategies to win over picky eaters, especially kids, with nutrient-packed versions of classic dishes
Why comfort food matters in nutrition and recovery, and how to make it both delicious and wholesome
Real-world tips on crafting healing meals that nourish both body and soul in coping environments

Whether you’re a parent, caregiver, or anyone curious about the role of nutrition in healing environments, this episode delivers real-life inspiration.

Tune in to this nourishing and enlightening episode to discover how comfort food can truly feed more than just the belly—it can heal the heart. Don’t forget to subscribe, leave a review, and drop a line to n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 35 - The Myth of Chocolate Ceremonies (with María Mancini Cenobio)

Tue, 25 Feb 2025 10:05:00 +0000

Dive into a delightful, bite-sized conversation with Kevin (our resident nutrition noob) and Michelle (Registered Holistic Nutritionist) as they unravel the truth behind chocolate ceremonies. In this bonus episode, with special guest María Mancini Cenobio from Mayana Cacao, they break down:

What exactly is a “chocolate ceremony”?
Are ceremonial cacao rituals powerful wellness tools, or just marketing hype?
Nutrient breakdown: ceremonial cacao vs. everyday chocolate
Potential health benefits—like antioxidants, mood-boosting theobromine, and gut health
Red flags and cautions: misconceptions around dosage, caffeine content, and ritualistic trends

Short, sweet, and packed with science-backed insight, this bonus episode is perfect for anyone curious about ceremonial cacao, healthy chocolate rituals, or the intersection of nutrition and cultural food traditions. (Listen to episodes 33 and 34 for more complete discussions with María.)

Maria's company: https://www.mayana.ca/

Whether you're a cacao-curious foodie, a wellness explorer, or just love smart food chats—this chocolate-themed mini-episode delivers a healthy dose of myth-busting and chocolate love.

Don’t forget to subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 34 - Food of the Gods Part 2: The Nutrition of Chocolate (with María Mancini Cenobio)

Tue, 18 Feb 2025 10:05:00 +0000

Join Kevin (our Nutrition Noob) and Michelle (the Registered Holistic Nutritionist) as they nerd out with special guest María Mancini Cenobio, who owns and operates Mayana Cacao, continuing their two-part deep dive into cacao, the "Food of the Gods." In this rich, flavorful episode, they unpack:

Health Benefits of Quality Chocolate

How cacao flavanols boost nitric oxide, aiding blood flow, reducing diabetes risk, and protecting heart and brain health
Insights from the Kuna people and Harvard’s Norman Hollenberg: how drinking 5 cups of cacao daily contributed to low rates of stroke, dementia, and hypertension

Mood, Mind & Metabolism

The role of anandamide and theobromine in serotonin release, mental well-being, and gentle energy—plus why dark chocolate can outshine coffee for calm alertness
Evidence-backed portion guides: just half an ounce of dark chocolate boosts antioxidant levels and supports LDL oxidation control

Ethical & Environmental Impact

Why paying more for single-origin, ethically sourced cacao helps farmers thrive, protects biodiversity, and ensures premium quality—as María shares from her own small-batch chocolate-making venture

Practical Tips & Tasting Takeaways

Learn how to choose high‑quality dark chocolate: minimal ingredients, high cacao percentage, transparency on sourcing
Discover how to enjoy cacao mindfully—whether as a soothing drinking chocolate or baking-grade ingredient
Expert advice on balancing taste and nutrition while minimizing sugar and caffeine intake

You can find María's chocolate at mayana.ca, and she is offering our Noobs 10% off by using code "N4N10" at checkout on her website. Thanks María!

Maria's company: https://www.mayana.ca/

Subscribe, leave a review, and connect with us at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 33 - Food of the Gods: Unlocking the Magic of Cacao, From Bean to Chocolate Elixir (with María Mancini Cenobio)

Tue, 04 Feb 2025 10:05:00 +0000

Dive deep into the fascinating world of cacao, chocolate, and superfoods in this enlightening episode with cacao expert María Mancini Cenobio. Discover the rich history and varietals of cacao—from Criollo, Forastero, to Trinitario—and how terroir shapes the unique flavors of this ancient plant, much like fine tea. Learn about the difference between craft chocolate and industrial chocolate, and why sourcing ethically and sustainably matters for quality and the environment.

María shares her passion for creating handcrafted, sugar-free chocolate elixirs made with over 80% cacao and infused with powerful adaptogenic superfoods like medicinal mushrooms, lucuma, cinnamon, and Himalayan salt. Michelle and Kevin unpack the science behind cacao’s health benefits, including its rich polyphenols, antioxidants, and natural mood-enhancing compounds such as serotonin and methylxanthines.

Whether you’re a chocolate lover, health enthusiast, or curious foodie, this episode offers valuable insights on how to enjoy chocolate in its purest, most nourishing form. Plus, get a sneak peek at how to make the perfect rich, frothy cacao drink and hear about exclusive listener discounts on María’s artisanal cacao products at mayana.ca.

Tune in to learn about sustainable cacao farming, chocolate nutrition, and the art of making chocolate elixirs that support both your body and soul.

Part two continues in episode 34.

You can find María's chocolate at mayana.ca, and she is offering our Noobs 10% off by using code "N4N10" at checkout on her website. Thanks María!

María's company: https://www.mayana.ca/

Ep 32 - Top Food Trends of 2024: What Stayed and What Was Overhyped

Tue, 21 Jan 2025 10:05:00 +0000

Kevin and Michelle revisit the biggest food trends of 2024, exploring what truly stuck—and what fizzled out. They analyze:

The real impact of plant-based eating, mindful of when it's beneficial and when it’s just hype
The rise of food transparency, clean labels, and traceable sourcing in mainstream markets
The comeback of heritage grains, fermented foods, and gut-friendly favorites
Where veggie meats, adaptogens, and cold-brew coffee landed: innovation or over-promise?
Practical tips to integrate useful trends into everyday meals without breaking the bank

Whether you're a food-forward foodie, a curious cook, or simply looking to eat a bit better in 2025, this episode gives you honest takeaways—backed by science and sprinkled with laughs. Tune in and stay informed on real nutrition trends worth trying this year!

Ep 31 - Post-Hiatus Comeback and What’s New in Healthy Eating

Tue, 07 Jan 2025 10:05:00 +0000

We're back after our short hiatus! Hosts Michelle Pierce‑Hamilton (Holistic Nutritionist) and Kevin Harries (the noob) dive back into the podcast with:

A recap of what’s been happening behind the scenes and why the break
Fresh nutrition and wellness updates—new trends, research highlights, and practical tips
What Michelle’s been exploring lately in holistic and plant-forward nutrition
Kevin’s delicious experiments with gut‑friendly recipes, mindful snacking, and balanced meals
Listener questions answered: label reading tricks, managing stress eating, and staying healthy in busy seasons

Tune in for their signature blend of evidence-based insights, everyday nutrition guidance, and light-hearted banter. Whether you're new to healthy eating or a long-time follower, this comeback episode is packed with value—and a few laughs.

Ep 30 - Vegan Caesar Dressing Recipe and Plant-Based Summer Salad Tips

Tue, 03 Sep 2024 09:05:00 +0000

Kevin goes solo to share his delicious, dairy-free, egg-free vegan Caesar salad dressing recipe: a perfect plant-based twist on a classic favourite. Learn how to make a creamy Caesar dressing using hummus, nutritional yeast, lemon juice, Dijon mustard, and more. Plus, hear a quick summer dad joke, healthy eating encouragement, and tips for building your ultimate kale salad.

Whether you're vegan, plant-curious, or just looking for a healthier Caesar alternative, this episode delivers fast, flavourful insights in under 8 minutes.

As promised in the episode, here is the ingredients list. You'll have to listen to find out the steps to make it.

½ cup hummus
2 tbsp panko
1 tbsp nutritional yeast
dash of garlic powder
2 tablespoons lemon juice
1 tablespoon white wine vinegar
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon capers
1 garlic clove, minced
½ teaspoon pepper

Have a recipe to share? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 29 - Essential Kitchen Tools for Beginners: Knives, Air Fryers and More

Tue, 20 Aug 2024 09:05:00 +0000

Michelle (the resident nutrition nerd) takes over as host and shares her top kitchen tools for stress‑free healthy cooking. Discover why a sharp culinary knife should be your first investment—then explore essential gadgets like avocado knives, microplanes, mandolins, air fryers, pressure cookers, salad spinners, and even veggie‑preserving containers.

Whether you're just starting a whole‑foods journey or looking to simplify kitchen prep, you'll find practical tips and budget-friendly recommendations.

Ep 28 - Easy Plant-Based Ingredient Swaps: Dairy, Egg and Oil Alternatives

Tue, 06 Aug 2024 09:05:00 +0000

Hosts Michelle Pierce‑Hamilton and Kevin Harries unveil simple, creative plant-based ingredient substitutions for everyday cooking and baking:

Dairy-free swaps: milk alternatives like oat, almond, and coconut plus yogurt and cheese options
Egg replacements: flax and chia “eggs,” applesauce, mashed banana, and commercial binders
Oil alternatives: applesauce, nut butters, mashed avocado, plant-based spreads
Tips for texture & flavor: how to keep moisture, structure, and taste when replacing traditional ingredients
Recipe applications: perfect for muffins, pancakes, cookies, vegan baking, and savory dishes
Listener Q&A: answers to common substitution challenges and troubleshooting advice

Whether you're exploring vegan baking, reducing dairy and eggs, or feeding dietary preferences—this episode is your go-to guide for easy and effective plant-based swaps. Tune in for practical nutrition insight, minimal-ingredient kitchen hacks, and the familiar Noobs banter.

Ep 27 - Summer Sneezes and Hay Fever Relief: Allergy Nutrition Tips

Tue, 23 Jul 2024 09:05:00 +0000

Michelle Pierce‑Hamilton (Registered Holistic Nutritionist) and Kevin Harries (Noob) tackle one of the most frustrating aspects of summer – hay fever, seasonal allergies, and how nutrition can help you finally breathe easier:

Allergy symptom triggers: ragweed, pollen, itchy eyes, and sneezing explained
Nutrition-focused coping strategies: anti-inflammatory foods, immune‑supporting nutrients, natural antihistamine powerhouses
Holistic lifestyle tips: hydration, sleep, local honey, and targeted supplementation
Teas & home remedies: herbal blends and soothing drinks to ease throat discomfort

Whether you're struggling through pollen season or want to reduce allergy meds, this episode offers nutrition-based allergy support with practical pantry hacks and holistic wellness tips. Tune in for science-backed relief, tangible food strategies, and the familiar Noobs charm.

Ep 26 - What Is Nutritional Yeast? Health Benefits, B12 and Umami Flavour

Tue, 09 Jul 2024 09:05:00 +0000

In this bite-sized Summer Shorts episode of Nutrition for Noobs, Kevin and Michelle dig into the surprising powerhouse that is nutritional yeast (aka nooch). Learn what it is, how it’s made, and why it’s beloved by plant-based eaters. Discover how nutritional yeast adds savoury umami flavour, boosts your B-vitamin intake, including B12, and works as a cheesy topping for popcorn, pasta, and more. Plus, classic dad jokes and parenting laughs along the way. Perfect for those curious about vegan nutrition!

Ep 25 - Lessons in Longevity part 2: Blue Zones ‘Power Nine’ Hacks for Healthy Aging

Tue, 25 Jun 2024 09:05:00 +0000

In this continuation of episode 24, co-hosts Michelle Pierce‑Hamilton (RHN) and Kevin Harries explore Blue Zones (regions where people live exceptionally long, healthy lives) with a focus on the Power Nine lifestyle habits identified by Dan Buettner:

Blue Zones deep dive: Learn what places like Okinawa, Sardinia, and Costa Rica share in common
The Power Nine habits: Discover the nine cornerstone behaviors, from plant-forward eating and purpose-driven routines to movement, rest, and community, for longevity
Local lesson from Airdrie: Insights from a newly-recognized Blue Zone–inspired community right in Canada
Practical tips: How to incorporate daily movement, stress relief, social connection, and wholesome food into your own life

Perfect for anyone curious about nutrition, longevity, and holistic wellness, this episode combines science-backed strategies with accessible tips you can start today. Tune in to unlock the secrets of Blue Zones, create sustainable lifestyle shifts, and embrace healthy aging with the signature Noobs warmth and humour.

Ep 24 - Longevity Secrets of Blue Zones and Centenarian Cultures

Tue, 11 Jun 2024 09:05:00 +0000

Kevin and holistic nutritionist Michelle dive into time-tested longevity insights from the world’s longest-lived communities—those studied by Alexander Leaf (via Healthy at 100) such as the Abkhazians, Vilcabambans, Hunzas, and Okinawans. Discover key foundations for a long, healthy life:

The power of strong social bonds and respect for elders—“loneliness kills faster than cigarettes.”
A whole-food, plant-predominant diet (≈ 2,000 kcal/day, <10 % animal-based) rich in fruits, grains, beans, nuts, seeds, with minimal processed fats.
The importance of daily movement (walking, hill work), natural sleep habits, and minimalist living in remote, communally oriented settings.
Cultural practices like communal meals, purposeful aging, and respect for the land as keys to sustaining vibrant health into centenarian years.

Whether you’re curious about the dietary macros, the social frameworks for aging, or real-world Blue Zones insights, this episode unpacks what truly contributes to longevity. Tune in for a science-backed, myth-busting take on how to live better—longer.

Ep 23 - Choosing Carbs Wisely: The Truth About Brown Rice, Quinoa and Whole Grains

Tue, 28 May 2024 09:05:00 +0000

Michelle answers a listener’s question about the nutritional differences among unrefined carbohydrates like white rice, brown rice, quinoa, and other whole grains. She explains why choosing unrefined grains is more important than obsessing over nutrient profiles and highlights the benefits of rotating a variety of whole grains for gut health and nutrient diversity. She also shares practical tips on batch cooking grains and meal prepping with vegetables to make healthy eating easier and more enjoyable.

Perfect for anyone looking to understand carbs better and incorporate a variety of whole grains into their diet without stress.

Ep 22 - Are Carbs Bad? Debunking Carb Myths and Understanding Healthy Carbohydrates

Tue, 14 May 2024 09:05:00 +0000

Are carbohydrates really the enemy? Michelle tackles one of the most misunderstood topics in nutrition: carbs. Learn why your body actually prefers healthy carbohydrates as its main fuel source, and how to choose the right kinds, from whole grains, fruits, and legumes to unrefined plant-based carbs. She breaks down the differences between simple vs complex carbs, refined vs unrefined, and explains how low-carb diets may do more harm than good over time.

Plus, Michelle shares science-backed recommendations from the World Health Organization and the Institute of Medicine, and how even diabetics can thrive on high-carb, whole-food diets. Whether you're keto-curious or carb-confused, this episode clears the air on one of the most essential macronutrients.

Ep 21 - Is Alcohol Bad for You? Latest Canadian and WHO Guidelines Explained

Tue, 30 Apr 2024 09:05:00 +0000

Michelle dives into Canada’s 2023 alcohol guidelines and the World Health Organization's declaration that no amount of alcohol is safe. They break down what constitutes a standard drink, explain the stark new recommendations (just 2 or fewer drinks per week, with anything over 7 drinks highly risky), and unpack the associated health concerns—cancer, heart disease, liver issues, and injuries. Plus, learn about the rise of quality non‑alcoholic beers, spirits, and mocktails, smart social strategies, and how to enjoy flavourful drinks without the hangover.

Whether you're a casual sipper or sober-curious, this episode brings clarity, science, and practical tips for your health and lifestyle.

Ep 20 - Is Ghee Healthy? The Truth About Ghee, Saturated Fat and Oil-Free Cooking

Tue, 16 Apr 2024 09:05:00 +0000

Michelle tackles a listener question about ghee and dive deep into the health effects of saturated fat and oxidized cholesterol. Is ghee really a healthy fat, or does it carry hidden risks for heart disease, Alzheimer’s, and more? Michelle explains the science behind oxysterols, and both hosts share practical strategies for oil-free cooking, including swaps like water sautéing, veggie broth, applesauce for baking, and plant-based hacks for Indian dishes.

Plus, hear personal stories—including Michelle’s recovery from leg pain by cutting all oils—and why going oil-free may actually enhance flavour and support your gut health. This episode is packed with insight for anyone curious about plant-based nutrition, fat-free diets, or giving up oil without giving up flavour.

Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 19 - Exploring the Latest Food Trends: Plant-Based Innovations and Market Shifts

Tue, 02 Apr 2024 09:05:00 +0000

Kevin and Michelle delve into the latest food industry trends, focusing on plant-based innovations and the evolving market dynamics. They discuss how millennials and Gen Z are driving demand for plant-based products, the rise of whole food plant-based options, and the impact of these trends on food development and marketing strategies.

Join them as they explore the intersection of food technology, consumer behaviour, and industry innovation. BYO Crickets.

(Encore) Ep 2 - Canada’s Food Guide Explained: Healthy Eating Tips, Plate Portions and Nutrition Science

Tue, 19 Mar 2024 09:05:00 +0000

We're taking a short break this week, so we're rebroadcasting our very first 'food' episode.

Back in 2019, Canada made one of its first major updates to the food guide since 1977. Discover how Canada’s updated Food Guide promotes healthy eating habits, balanced meals, and science-based nutrition. Learn what to put on your plate, from fruits and veggies to quality proteins, and why milk, juice, and meat are no longer mandatory.

Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition. Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 18 - Michelle’s Bali Adventure: Yoga, Food and Travel Insights

Tue, 05 Mar 2024 10:05:00 +0000

Hosts Kevin and Michelle reconnect and Michelle shares her transformative experience in Bali, where she achieved her goal of becoming a 200-hour certified yoga instructor. She reflects on the challenges and rewards of the journey, including the physical demands and cultural insights gained along the way. The episode also touches on the intersection of travel, food, and wellness, offering listeners a personal glimpse into Michelle's adventure and the lessons learned.

Ep 17 - Vegan vs Plant-Based: What’s the Difference? Breaking Down Vegetarian, Vegan and Whole Food Plant-Based Diets

Tue, 20 Feb 2024 10:05:00 +0000

Confused about the difference between vegan, vegetarian, plant-based, and whole food plant-based diets? You’re not alone! Kevin and Michelle tackle a listener question from Mélanie and break down the nuanced differences between these commonly misunderstood dietary terms.

Discover how vegetarianism evolved, what “vegan” really means, and why “whole food plant-based” focuses on inclusion and health—not just exclusion. Whether you're just starting your plant-based journey or looking to refine your approach for better health, this episode offers clarity, science-backed insight, and personal stories that highlight how taste, nutrition, and ethics all play a role.

Got your own question? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs. And please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Ep 16 - The Science-Backed Health Benefits of Tea: Immunity, Heart Health and Cancer Prevention

Tue, 06 Feb 2024 10:05:00 +0000

Kevin and Michelle continue their deep dive into the powerful health benefits of tea. Discover how compounds like catechins, theaflavins, and EGCG found in green, black, and oolong teas contribute to immune system support, cardiovascular health, and cancer prevention. Backed by recent studies and practical takeaways, this conversation explores how adding tea to your daily routine can boost overall wellness.

Whether you're a casual tea drinker or a health enthusiast, this episode is steeped in valuable insights.

Ep 15 - The Nutrition of Tea: Cognitive Benefits, Antioxidants and Chronic Disease Prevention

Tue, 23 Jan 2024 10:05:00 +0000

Kevin and Michelle build upon last episode's discussion about tea’s chemical properties and dive into fresh highlights from a recent scientific symposium.

Discover how compounds found in green, black, and oolong teas—like catechins, L‑theanine, and caffeine—support attention, stress response, immune function, cognitive health, heart protection, and cancer prevention. Supported by randomized clinical trials, EEG studies, and global health data (including WHO stats and Canadian cancer rates), this episode packs practical takeaways and expert insights.

Whether you're a daily tea drinker or a science‑curious listener, learn why "tea is food" and how it fits into a balanced, preventative nutrition strategy.

Ep 14 - Should You Drink Tea When You're Sick? Exploring Herbal Remedies and Immune Support

Tue, 09 Jan 2024 10:05:00 +0000

Kevin and Michelle sip their way through a discussion on whether drinking tea can actually help you recover from illness.

They explore the science behind herbal teas like ginger, chamomile, peppermint, and echinacea, and how their anti-inflammatory, antimicrobial, and immune-boosting properties may affect common colds and flu. The hosts also weigh in on hydration, warm fluids, and the placebo effect when you're feeling under the weather.

If you’ve ever wondered whether tea is a legit home remedy or just a cozy ritual, this episode is steeped in insight.

Ep 13 - What Are Phytonutrients? Benefits of Plant Compounds for Health and Disease Prevention

Tue, 26 Dec 2023 10:05:00 +0000

Discover the power of phytonutrients as Kevin and Michelle explore the diverse family of plant compounds that go beyond basic nutrition to support your health—like antioxidants, flavonoids, carotenoids, and more. Learn how these bioactive compounds help reduce inflammation, protect against chronic diseases, and promote overall wellness.

Whether you’re new to plant-based eating or a seasoned vegan, this episode breaks down why filling your plate with colourful fruits and vegetables is a game-changer for your health.

Ep 12 - How to Eat Healthy at Restaurants: Smart Dining Out Tips

Tue, 12 Dec 2023 10:05:00 +0000

Struggling to eat healthy when dining out? In a continuation of last episode's discussion, Michelle shares practical tips to make better food choices at restaurants—without sacrificing flavour or fun. From plant-based ordering hacks to global inspiration from Japan, Myanmar, and Ireland, learn how to navigate menus, plan ahead, and stay aligned with your health goals even when eating out.

Whether you're plant-based, gluten-free, or just trying to eat cleaner, this episode is packed with actionable advice to help you take control of your plate.

Ep 11 - Tips and Tactics for Changing Eating Habits: Sustainable Nutrition Strategies

Tue, 28 Nov 2023 10:05:00 +0000

Discover effective tips and tactics for changing your eating habits. Join Kevin and Michelle as they share practical strategies for sustainable nutrition, including goal setting, overcoming food triggers, and building healthier habits gradually.

Whether you're looking to improve your diet, break bad eating patterns, or adopt long-term lifestyle changes, this episode offers expert guidance to help you succeed on your nutrition journey. Perfect for beginners and anyone wanting to make lasting changes to their eating habits.

Ep 10 - Understanding Dietary Fats and Food Labels: Your Guide to Healthy Fats

Tue, 14 Nov 2023 10:05:00 +0000

Michelle breaks down the essentials of dietary fats—what they are, the differences between saturated, unsaturated, and trans fats, and how to read food labels to make healthier choices. Learn why some fats are beneficial while others can raise your risk for heart disease, and how plant-based diets can help you optimize fat intake.

This episode provides clear, science-backed guidance to help you navigate the confusing world of fats and make informed decisions for your health.

Ep 9 - Exploring Human Evolution: Were We Hunters, Gatherers or Both?

Tue, 31 Oct 2023 09:05:00 +0000

Hosts Kevin Harries and Michelle Pierce Hamilton explore the evolutionary origins of human diet. They examine whether our ancestors were primarily hunters, gatherers, or a combination of both, and discuss the implications of these dietary patterns on modern health and nutrition.

This episode offers insights into how understanding our ancestral eating habits can inform contemporary dietary choices.

More info on the Gladiator study can be found in the film "Gamechangers."

Ep 8 - Plant-Based Milk Alternatives: Nutritional Benefits and Environmental Impact

Tue, 17 Oct 2023 09:05:00 +0000

Explore the world of plant-based milk alternatives. Hosts Kevin Harries and Michelle Pierce-Hamilton discuss popular options like soy, oat, and coconut milk, diving into their nutritional profiles, health benefits, and environmental impacts.

Whether you're lactose intolerant, vegan, or simply curious about dairy-free options, this episode provides valuable insights to help you make informed choices about plant-based beverages. Perfect for anyone considering dairy alternatives or interested in sustainable nutrition. If you haven't already, listen to the first part of this discussion in episode 7.

Ep 7 - Should You Quit Dairy? The Truth About Milk, Hormones and Health

Tue, 03 Oct 2023 09:05:00 +0000

Hosts Michelle and Kevin dive deep into the nutritional pros and cons of dairy products like milk, cheese, and yogurt.

From lactose intolerance and ethical concerns to calcium, casein, and hormonal impact, this is your no-BS guide to understanding dairy from a beginner-friendly, evidence-based perspective. Whether you're vegan-curious, struggling with digestion, or just want to know if you really need milk for strong bones, we’ve got you covered.

Topics covered:

• Is dairy necessary for calcium?

• The link between dairy and acne

• Does milk contain harmful hormones?

• The surprising reason some people feel bloated after cheese

• Should athletes and gym-goers still drink milk?

Perfect for health-conscious beginners, fitness fans, and anyone curious about plant-based nutrition or balanced diets.

Ep 6 - How to Transition to a Plant-Based Diet: Protein, Fiber, Digestion and Long-Term Health Explained

Tue, 19 Sep 2023 09:05:00 +0000

In Episode 4 we talked about protein, and in episode 5, we covered the gut biome and how we (literally) are what we eat. Now, if you're curious about switching to a plant-based diet but worried about getting enough protein or fibre, we've got you covered.

In this deep and insightful episode, plant-based nutritionist Michelle busts common diet myths and explains how eating whole plant foods naturally meets your nutritional needs—no counting required. Learn how your body adapts over time, why fibre is your digestive system’s best friend, how to avoid gas and bloating, and why even your mom's advice on chewing was spot-on. From microbiome transformation to B12 basics, this is your complete guide to confidently embracing plant-powered living.

Ep 5 - Gut Health Explained: Microbiome Myths, Fermented Foods and Probiotic Truths

Tue, 05 Sep 2023 09:05:00 +0000

Curious about gut health and how your microbiome really works? Michelle unpacks the fascinating science behind the gut microbiome, its impact on your immune system, digestion, cravings, and mental health. Discover why store-bought probiotics might be overrated, how fermented foods like kimchi and sauerkraut can naturally support your gut, and why “living dirty and eating clean” could be the key to microbial diversity.

If you’ve ever wondered how to truly improve your gut health through diet and lifestyle—not hype—this episode is for you.

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Get in touch at n4noobs@gmail.com or on Facebook at https://facebook.com/nutritionfornoobs.

Resources:

The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out by Robynne Chutkan
Gutbliss: Feel Light, Tight, and Bright – the Healthy Way by Robynne Chutkan, M.D., FASGE
The Anti-Viral Gut: Tackling Pathogens from Inside Out by Robynne Chutkan M.D. FASGE
Fiber Fuelled by Will Bulsiewicz, M.D., MSCI

Ep 4 - Why Protein Matters: Animal vs Plant Protein Explained

Tue, 22 Aug 2023 09:05:00 +0000

Michelle breaks down everything you need to know about protein — why it’s essential for muscle growth, metabolism, and overall health. They explore the differences between animal-based and plant-based proteins, discussing digestibility, amino acid profiles, and real-world impacts on your diet.

Whether you're curious about meat vs vegan protein, or how to optimize your nutrition sustainably, this episode delivers science-backed insights with a beginner-friendly approach. Plus, hear about the ethical and environmental considerations tied to protein choices.

Perfect for anyone wanting a clear, no-nonsense guide to protein’s role in a balanced diet.

Resources:

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health by T. Colin Campbell, PhD and Thomas M. Campbell II
Proteinaholic: How Our Obsession with Meat is Killing Us and What We Can Do About It by Garth Davis, M.D.
Plant-Based Athlete: A Game-Changing Approach to Peak Performance by Matt Frasier and Robert Cheeke
Whole: Rethinking the Science of Nutrition by T. Collin Campbell, PhD
The McDougall Newsletter, Vol 2, No. 12: A Brief History of Protein: Passion, Social Bigotry, Rats and Enlightenment: https://www.drmcdougall.com/misc/2003nl/dec/031200puprotein.htm
Film: Forks Over Knives (now streaming for free!): https://www.forksoverknives.com/the-film/

Ep 3 - How Much Water Should You Really Drink? Hydration Myths and Facts

Tue, 08 Aug 2023 09:05:00 +0000

Co-hosts Michelle and Kevin dive into the science of hydration. They explore the varying recommendations on daily water intake, discuss the factors that influence individual hydration needs, and debunk common myths surrounding water consumption.

From understanding the difference between thirst and actual hydration needs to evaluating the impact of climate and activity levels on water requirements, this episode provides evidence-based insights to help you stay properly hydrated.

Ep 2 - Canada’s Food Guide Explained: Healthy Eating Tips, Plate Portions and Nutrition Science

Tue, 25 Jul 2023 09:05:00 +0000

Back in 2019, Canada made one of its first major updates to the food guide since 1977. Discover how Canada’s updated Food Guide promotes healthy eating habits, balanced meals, and science-based nutrition. Learn what to put on your plate—from fruits and veggies to quality proteins—and why milk, juice, and meat are no longer mandatory.

Ep 1 - Pleased to Meet Us! A Fun Deep Dive into Nutritional Myths and Foundations

Tue, 11 Jul 2023 09:05:00 +0000

Join voice actor Kevin Harries (the “noob”) and certified holistic nutritionist Michelle Pierce‑Hamilton in the inaugural episode of Nutrition for Noobs.

Discover how Kevin, approaching his 50s, confronts the confusion around food and eating habits — and why nutrition is more than just “eat this, avoid that.”

Michelle shares her journey from project management to Cornell-trained nutritionist and tea sommelier, emphasizing a whole-foods approach, the evolving science of nutrition, and why bioavailability matters.

They laugh, recount dad jokes, tease future deep dives into phytochemicals & tea benefits, and set the tone for a no-judgement, science-backed, and entertaining exploration of food, digestion, longevity, and tea. Subscribe for bite-sized, enlightening chat—and maybe a banger joke or two.

Get engaged! Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Trailer - Nutrition for Noobs: Fun, Fascinating Facts and Easy Tips for Better Health

Wed, 21 Jun 2023 16:10:44 +0000

Join besties Michelle (the nutritionist) and Kevin (the noob) in Nutrition for Noobs, the podcast that makes learning about food and health simple, surprising, and fun! From crazy food trends to busting everyday myths, we break down nutrition into bite-sized, entertaining episodes. Whether you're just starting out or want to sharpen your health smarts, this show is packed with laughs, facts, and easy-to-digest advice.

Subscribe now and get ready to explore the weird, wonderful world of nutrition, no prior knowledge needed! New episodes every other Tuesday, where ever you get your podcasts.

Connect with us at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutrition4noobs.

Nutrition for Noobs: Nutrition Science, Plant Based Eating and Beginners Nutrition Tips

Ep 69 - Plant-Based Nutrition, Cancer Prevention and the Power of Fibre

Ep 68 - Perimenopause and Menopause Demystified: Hormones, Lifestyle and What Actually Works (with Dr Marianne Trevorrow)

Ep 67 - Gazpacho Recipes War: Tomato Vibes vs Pea Power

Michelle's Fresh Pea Gazpacho

Kevin's Summer Vibes Gazpacho

Ep 66 - Forever Chemicals (PFAS): What’s in Your Water, Food and Body (And Should You Be Worried?) (with Dr Deborah Keil)

Ep 65 - Margarine vs Butter: The Strange History Behind the Spread

Ep 64 - Nutrition and Cancer: Prevention, Treatment and the Power of a Plant-Based Plate (with Dr Zahra Kassam)

Ep 63 - Dirty Dozen or Don’t Sweat It? How to Manage Food Pesticides in a Pricey World

Ep 62 - Bang Bang Cauliflower Recipe and the Power of Cruciferous Veggies

Ep 61 - Microwaves, Magnetrons and Myths: Are Microwaved Foods Safe?

Ep 60 - Tofu 101: How to Cook Tofu Without Failing

Ep 59 - The Inverted Food Pyramid Explained: Unpacking US Dietary Guidelines (with Dr Matthew Nagra)

Ep 58 - Seed Oils vs Saturated Fats: What Science Really Says About Heart Health, Omega Ratios and Ultra-Processed Foods

Ep 57 - The Plate That Shapes the Planet: The Evidence-Based Case for a Plant-Centered Diet (with Dr Tushar Mehta)

Ep 56 - Thriving on a Plant-Based Diet: B12, Zinc, Magnesium, Chromium and Avoiding Common Pitfalls

Ep 55 - Are Fast-Food Veggie Burgers Really Healthy?

Ep 54 - Gluten, Grains and the Great Bread Debate

Ep 53 - The Whole Grain Hierarchy: What You Really Need to Know

Ep 52 - The Health Risks of Ultra-Processed Foods

Ep 51 - The Science of Coffee: Wellness, Herbs and Antioxidants (with Jenna Goodhand and Tomas Dobranski)

Ep 50 - Unlocking the Power of Chronobiology: Why When You Eat Matters More Than You Think

Ep 49 ½ - Celebrating 50 Episodes! Behind-the-Scenes Bloopers, Outtakes and Crickets

Ep 49 - Fasting: How Meal Timing Impacts Health, Sleep and Aging

Ep 48 - Plant-Based Chocolate Cake: Easy Healthy Dessert Recipe

Ep 47 - Healing Leaky Gut Naturally: Microplastics, Diet and Behaviour Change

Ep 46 - Microplastics, Leaky Gut and Chronic Disease: How Everyday Toxins Disrupt Your Gut-Brain Health

Ep 45 - The Scoop on Poop: What Your Bowel Movements Reveal About Gut Health

Ep 44 - The Truth About Fiber: Why Most People Are Dangerously Deficient (And What to Do About It)

Ep 43 - Chia vs Flax vs Hemp: The Super‑Seed Showdown

Ep 42 - Bone Broth Breakdown: Is It Really Worth the Hype?

Ep 41 - Collagen Craze: What It Is and Whether Supplements Are Worth It

Ep 40 - Michelle Joins Plant‑Based Canada: Dive into Whole‑Food, Plant‑Based Nutrition

Ep 39 - Smart Pantry Staples: Build a Healthy, Plant‑Forward Kitchen in Minutes

Ep 38 - Are Emulsifiers Wrecking Your Gut? What New Science Says About Food Additives and the Microbiome

Ep 37 - How Much Salt Is Too Much? The Truth About Sodium and Your Health

Ep 36 - Redefining Comfort Food at RMCH (with Chef Kim Sutherland)

Ep 35 - The Myth of Chocolate Ceremonies (with María Mancini Cenobio)

Ep 34 - Food of the Gods Part 2: The Nutrition of Chocolate (with María Mancini Cenobio)

Ep 33 - Food of the Gods: Unlocking the Magic of Cacao, From Bean to Chocolate Elixir (with María Mancini Cenobio)

Ep 32 - Top Food Trends of 2024: What Stayed and What Was Overhyped

Ep 31 - Post-Hiatus Comeback and What’s New in Healthy Eating

Ep 30 - Vegan Caesar Dressing Recipe and Plant-Based Summer Salad Tips

Ep 29 - Essential Kitchen Tools for Beginners: Knives, Air Fryers and More

Ep 28 - Easy Plant-Based Ingredient Swaps: Dairy, Egg and Oil Alternatives

Ep 27 - Summer Sneezes and Hay Fever Relief: Allergy Nutrition Tips

Ep 26 - What Is Nutritional Yeast? Health Benefits, B12 and Umami Flavour

Ep 25 - Lessons in Longevity part 2: Blue Zones ‘Power Nine’ Hacks for Healthy Aging

Ep 24 - Longevity Secrets of Blue Zones and Centenarian Cultures

Ep 23 - Choosing Carbs Wisely: The Truth About Brown Rice, Quinoa and Whole Grains

Ep 22 - Are Carbs Bad? Debunking Carb Myths and Understanding Healthy Carbohydrates

Ep 21 - Is Alcohol Bad for You? Latest Canadian and WHO Guidelines Explained

Ep 20 - Is Ghee Healthy? The Truth About Ghee, Saturated Fat and Oil-Free Cooking

Ep 19 - Exploring the Latest Food Trends: Plant-Based Innovations and Market Shifts

(Encore) Ep 2 - Canada’s Food Guide Explained: Healthy Eating Tips, Plate Portions and Nutrition Science

Ep 18 - Michelle’s Bali Adventure: Yoga, Food and Travel Insights

Ep 17 - Vegan vs Plant-Based: What’s the Difference? Breaking Down Vegetarian, Vegan and Whole Food Plant-Based Diets

Ep 16 - The Science-Backed Health Benefits of Tea: Immunity, Heart Health and Cancer Prevention

Ep 15 - The Nutrition of Tea: Cognitive Benefits, Antioxidants and Chronic Disease Prevention

Ep 14 - Should You Drink Tea When You're Sick? Exploring Herbal Remedies and Immune Support

Ep 13 - What Are Phytonutrients? Benefits of Plant Compounds for Health and Disease Prevention

Ep 12 - How to Eat Healthy at Restaurants: Smart Dining Out Tips

Ep 11 - Tips and Tactics for Changing Eating Habits: Sustainable Nutrition Strategies

Ep 10 - Understanding Dietary Fats and Food Labels: Your Guide to Healthy Fats

Ep 9 - Exploring Human Evolution: Were We Hunters, Gatherers or Both?

Ep 8 - Plant-Based Milk Alternatives: Nutritional Benefits and Environmental Impact

Ep 7 - Should You Quit Dairy? The Truth About Milk, Hormones and Health

Ep 6 - How to Transition to a Plant-Based Diet: Protein, Fiber, Digestion and Long-Term Health Explained

Ep 5 - Gut Health Explained: Microbiome Myths, Fermented Foods and Probiotic Truths

Ep 4 - Why Protein Matters: Animal vs Plant Protein Explained

Ep 3 - How Much Water Should You Really Drink? Hydration Myths and Facts

Ep 2 - Canada’s Food Guide Explained: Healthy Eating Tips, Plate Portions and Nutrition Science

Ep 1 - Pleased to Meet Us! A Fun Deep Dive into Nutritional Myths and Foundations

Trailer - Nutrition for Noobs: Fun, Fascinating Facts and Easy Tips for Better Health

Ep 36 - Redefining Comfort Food at RMCH (with Chef Kim Sutherland)

Ep 34 - Food of the Gods Part 2: The Nutrition of Chocolate (with María Mancini Cenobio)

Ep 25 - Lessons in Longevity part 2: Blue Zones ‘Power Nine’ Hacks for Healthy Aging