Nutrition for Noobs - Nutrition Science, Plant Based Eating & Beginners Nutrition Tips

“Forever chemicals” (PFAS) are everywhere, but how concerned should you really be?In this episode of Nutrition for Noobs, 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 populationsWhy almost everyone has PFAS in their blood, and what that actually meansPractical ways to reduce your exposure without panicThe role of nutrition and antioxidants in protecting your bodyThis 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/deborahelainekeil2025Map 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.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)

In this powerful episode of Nutrition for Noobs, 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 preventionMajor population studies like the Adventist Health Study and EPIC-Oxford StudyHow nutrition may influence cancer treatment outcomes, including chemotherapy and immunotherapy responseThe role of epigenetics, and why your genes are not your destinyLifestyle medicine’s six pillars and their impact on chronic diseaseWhy nutrition still isn’t central in most medical trainingPractical ways patients can advocate for themselvesSimple, realistic strategies to “plant the seeds” for changeDr. 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@plantbasedcanadaorghttps://www.linkedin.com/company/plant-based-canada-org/Dr Kassam's book:https://a.co/d/02oV3QTrPlease 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.

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 experimentsHow to sneak more veggies into kids’ diets (cauliflower sheep included)Why lightly steaming may maximize health benefitsA 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.-----Recipes:Bang Bang CauliflowerSauce: 1/2 cup mayo, 1/4 cup sambal oelek or sriracha, 2 tbsp maple syrupCauliflower: 1 head, chopped into floretsBatter: 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 powdersCoating: 1 cup panko breadcrumbs-----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 seedsFull recipe: https://nutritionfacts.org/recipe/buffalo-cauliflower-with-ranch-dressing/-----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/nutritionfornoobs.

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 n4noobs@gmail.com 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 vinegarMichelle's Tofu-Ricotta Recipe Ingredients:1/2 cup raw cashewsSilken or soft tofuLemon juiceVegetable brothNutritional yeastBasilSalt & PepperListen to the episode for directions, or find the transcript here: https://kevinharries.com/n4n/ep60.html

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 dietPlus: 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: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)

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 intakeTune 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-studyLink 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, 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 n4noobs@gmail.com 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 n4noobs@gmail.com 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 n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

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

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 humor along the way.We discuss:The science behind healthy poop and what "normal" really looks likeWhat different poop colours mean (including green, yellow, black, red, and pale stools)How diet, hydration, fibre intake, and medications like antibiotics affect digestionWarning signs of constipation, malabsorption, and GI bleedingHow bile plays a role in digestion and why it's responsible for the classic brown hueWhy you shouldn't ignore your stool — and when it's time to see a doctorWhether 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.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.

In this seed‑tastic episode of Nutrition for Noobs, 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 MVPSimple prep habits for soaking, grinding, and storingEasy recipes—chia pudding, flax eggs, granolasThe 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.