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Nutrition for Noobs: Nutrition Science, Plant Based Eating and Beginners Nutrition Tips
Nutrition for Noobs: Nutrition Science, Plant Based Eating and Beginners Nutrition Tips
Nutrition for Noobs is a biweekly podcast about plant-based eating, beginner nutrition tips, and practical real-food advice. Hosted by Registered Holistic Nutritionist Michelle Pierce Hamilton, each episode breaks down a single nutrition topic and explains the science behind it in clear, down-to-earth language. Topics include anti-inflammatory seeds, collagen, bone broth, emulsifiers, salt, pantry staples, and whole-food or plant-forward diets. The show aims to help listeners support gut health, chronic conditions, and healthy aging while making better everyday food choices.
Episodes
Ep 78 - A New Blue Zone and Living to 100 (and a Bittersweet Goodbye)
What can a remote village in Sardinia teach us about living longer, and living better? In this episode, Michelle and Kevin explore the newly identified Blue Zone of Boletana, where women appear to have an extraordinary chance of reaching 100. They dig into what makes this community so unusual, from its predominantly plant-based diet and naturally active lifestyle to its strong family and social co
Ep 77 - GLP-1 Drugs: What You Need to Know Before You Take the Shot
GLP-1 medications like Ozempic and Wegovy have gone from relatively unfamiliar diabetes treatments to mainstream weight-loss drugs almost overnight. Kevin and Michelle unpack why these medications have become so popular, how GLP-1 receptor agonists work in the body, and what people should know before treating them like a quick-fix solution. They discuss appetite suppression, digestion, blood sugar
Ep 76 - Who's Really Shaping Your Food Choices? The Hidden Money Behind Nutrition Messaging
Why do some nutrition messages seem to be everywhere while others struggle to be heard?Michelle and Kevin unpack the powerful marketing systems that influence what we believe about food.They explore agricultural checkoff programs and levies, government-supported marketing, industry-funded research, and why the loudest nutrition messages aren't always the most evidence-based.Along the way, they
Ep 75 - Do Calories Really Matter? What the Science Says About Processed Foods and Weight Loss
Is weight loss really just a matter of "calories in, calories out"? Listen as Michelle and Kevin dive into two landmark nutrition studies that challenge one of the most common beliefs about weight management.They explore where calorie counting came from, why ultra-processed foods make us eat more without realizing it, and how food quality influences hunger, metabolism, and long-term succes
Ep 74 - The Netherlands' New Food Guide: A Bold Step Toward Health and Sustainability
The Netherlands has updated its national dietary guidelines, and they may be among the most progressive in the world.In this Summer Short, Michelle and Kevin explore the country's newly revised "Wheel of Five," which places greater emphasis on plant-based eating, provides clear weekly food targets, and considers both personal health and environmental sustainability.From reducing red an
Ep 73 - Easy Summer Desserts: Mango Sorbet and Tea Popsicles for Hot Days
Summer is all about simple, refreshing desserts that help you stay cool without turning on the oven.Kevin and Michelle share easy, crowd-pleasing recipes perfect for backyard gatherings, family barbecues, book clubs, and lazy summer evenings. Kevin walks listeners through his surprisingly elegant homemade mango sorbet: a vibrant, make-ahead dessert made with just a few simple ingredients and minim
Ep 72 - Why Seasonal Produce Tastes Better: The Benefits of Eating Local and In Season
Summer is peak produce season, and Michelle and Kevin are celebrating everything that makes local, seasonal food so special.From roadside farm stands and farmers' markets to berry picking, apple orchards, and childhood memories of fresh-picked sweet corn, this episode explores the joy of reconnecting with where our food comes from. Michelle and Kevin discuss why seasonal fruits and vegetables
Ep 71 - Can Nutrition Protect Your Skin? The Foods That Support Healthy Sun Exposure
Michelle and Kevin explore the connection between nutrition, skin health and sun exposure.While sunscreen remains the most important tool for protecting your skin from UV damage, research suggests that a nutrient-rich diet can help improve your skin's natural resilience. Michelle explains how antioxidants, carotenoids, polyphenols, and other plant compounds found in fruits, vegetables, and who
Ep 70 - Sunscreen Myths, Skin Cancer Risks and Safe Sun Exposure: What the Science Really Says
Summer is here, and so are the questions: Do people with darker skin need sunscreen? Is sunscreen safe? Are chemical sunscreens harmful? And what about mineral sunscreens?Michelle and Kevin separate sunscreen facts from fiction. Michelle shares a personal story about a severe sunburn during the Camino de Santiago and explains how her father's experience with skin cancer changed her perspective
Ep 69 - Plant-Based Nutrition, Cancer Prevention and the Power of Fibre
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 4
Ep 68 - Perimenopause and Menopause Demystified: Hormones, Lifestyle and What Actually Works (with Dr Marianne Trevorrow)
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 unt
Ep 67 - Gazpacho Recipes War: Tomato Vibes vs Pea Power
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-ric
Ep 66 - Forever Chemicals (PFAS): What’s in Your Water, Food and Body (And Should You Be Worried?) (with Dr Deborah Keil)
“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 y
Ep 65 - Margarine vs Butter: The Strange History Behind the Spread
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. Mar
Ep 64 - Nutrition and Cancer: Prevention, Treatment and the Power of a Plant-Based Plate (with Dr Zahra Kassam)
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
Ep 63 - Dirty Dozen or Don’t Sweat It? How to Manage Food Pesticides in a Pricey World
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
Ep 62 - Bang Bang Cauliflower Recipe and the Power of Cruciferous Veggies
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 mapl
Ep 61 - Microwaves, Magnetrons and Myths: Are Microwaved Foods Safe?
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
Ep 60 - Tofu 101: How to Cook Tofu Without Failing
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 co
Ep 59 - The Inverted Food Pyramid Explained: Unpacking US Dietary Guidelines (with Dr Matthew Nagra)
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
Ep 58 - Seed Oils vs Saturated Fats: What Science Really Says About Heart Health, Omega Ratios and Ultra-Processed Foods
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 polyunsat
Ep 57 - The Plate That Shapes the Planet: The Evidence-Based Case for a Plant-Centered Diet (with Dr Tushar Mehta)
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 s
Ep 56 - Thriving on a Plant-Based Diet: B12, Zinc, Magnesium, Chromium and Avoiding Common Pitfalls
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 om
Ep 55 - Are Fast-Food Veggie Burgers Really Healthy?
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 choi
Ep 54 - Gluten, Grains and the Great Bread Debate
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-f
Ep 53 - The Whole Grain Hierarchy: What You Really Need to Know
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 nostalg
Ep 52 - The Health Risks of Ultra-Processed Foods
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 lea
Ep 51 - The Science of Coffee: Wellness, Herbs and Antioxidants (with Jenna Goodhand and Tomas Dobranski)
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 e
Ep 50 - Unlocking the Power of Chronobiology: Why When You Eat Matters More Than You Think
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 jo
Ep 49 ½ - Celebrating 50 Episodes! Behind-the-Scenes Bloopers, Outtakes and Crickets
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 referen
Ep 49 - Fasting: How Meal Timing Impacts Health, Sleep and Aging
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 e
Ep 48 - Plant-Based Chocolate Cake: Easy Healthy Dessert Recipe
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 f
Ep 47 - Healing Leaky Gut Naturally: Microplastics, Diet and Behaviour Change
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 habit
Ep 46 - Microplastics, Leaky Gut and Chronic Disease: How Everyday Toxins Disrupt Your Gut-Brain Health
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, th
Ep 45 - The Scoop on Poop: What Your Bowel Movements Reveal About Gut Health
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 s
Ep 44 - The Truth About Fiber: Why Most People Are Dangerously Deficient (And What to Do About It)
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 an
Ep 43 - Chia vs Flax vs Hemp: The Super‑Seed Showdown
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 puddi
Ep 42 - Bone Broth Breakdown: Is It Really Worth the Hype?
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 stocksLearn about its real collagen content, amino acids, and mineral benef
Ep 41 - Collagen Craze: What It Is and Whether Supplements Are Worth It
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 jointsChoose between collagen supplements vs food sourcesSimple, effective diets and lifestyle strategies to support collagen naturallyEv
Ep 40 - Michelle Joins Plant‑Based Canada: Dive into Whole‑Food, Plant‑Based Nutrition
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 HighlightsPlant‑Based Nutrition 1
Ep 39 - Smart Pantry Staples: Build a Healthy, Plant‑Forward Kitchen in Minutes
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,
Ep 38 - Are Emulsifiers Wrecking Your Gut? What New Science Says About Food Additives and the Microbiome
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 affec
Ep 37 - How Much Salt Is Too Much? The Truth About Sodium and Your Health
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 yo
Ep 36 - Redefining Comfort Food at RMCH (with Chef Kim Sutherland)
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 reva
Ep 35 - The Myth of Chocolate Ceremonies (with María Mancini Cenobio)
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 marketin
Ep 34 - Food of the Gods Part 2: The Nutrition of Chocolate (with María Mancini Cenobio)
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 ChocolateHow cacao flavanols boost nitric oxide, aiding blood flow, r
Ep 33 - Food of the Gods: Unlocking the Magic of Cacao, From Bean to Chocolate Elixir (with María Mancini Cenobio)
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
Ep 32 - Top Food Trends of 2024: What Stayed and What Was Overhyped
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 hypeThe rise of food transparency, clean labels, and traceable sourcing in mainstream marketsThe comeback of heritage grains, fermented foods, and gut-friendly favoritesWhere veggie me
Ep 31 - Post-Hiatus Comeback and What’s New in Healthy Eating
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 breakFresh nutrition and wellness updates—new trends, research highlights, and practical tipsWhat Michelle’s been exploring lately in holistic and plant-forward nutritionKevin’s deli
Ep 30 - Vegan Caesar Dressing Recipe and Plant-Based Summer Salad Tips
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
Ep 29 - Essential Kitchen Tools for Beginners: Knives, Air Fryers and More
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 j
Ep 28 - Easy Plant-Based Ingredient Swaps: Dairy, Egg and Oil Alternatives
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 optionsEgg replacements: flax and chia “eggs,” applesauce, mashed banana, and commercial bindersOil alternatives: applesauce, nut butters, mashed avocado, plant-based sp
Ep 27 - Summer Sneezes and Hay Fever Relief: Allergy Nutrition Tips
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 explainedNutrition-focused coping strategies: anti-inflammatory foods, immune‑supporting nutrients, natural
Ep 26 - What Is Nutritional Yeast? Health Benefits, B12 and Umami Flavour
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. P
Ep 25 - Lessons in Longevity part 2: Blue Zones ‘Power Nine’ Hacks for Healthy Aging
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 commonThe Power Nine habits: Discover the nine cornerstone beh
Ep 24 - Longevity Secrets of Blue Zones and Centenarian Cultures
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,
Ep 23 - Choosing Carbs Wisely: The Truth About Brown Rice, Quinoa and Whole Grains
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 o
Ep 22 - Are Carbs Bad? Debunking Carb Myths and Understanding Healthy Carbohydrates
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
Ep 21 - Is Alcohol Bad for You? Latest Canadian and WHO Guidelines Explained
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. P
Ep 20 - Is Ghee Healthy? The Truth About Ghee, Saturated Fat and Oil-Free Cooking
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, apple
Ep 19 - Exploring the Latest Food Trends: Plant-Based Innovations and Market Shifts
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,
(Encore) Ep 2 - Canada’s Food Guide Explained: Healthy Eating Tips, Plate Portions and Nutrition Science
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 m
Ep 18 - Michelle’s Bali Adventure: Yoga, Food and Travel Insights
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
Ep 17 - Vegan vs Plant-Based: What’s the Difference? Breaking Down Vegetarian, Vegan and Whole Food Plant-Based Diets
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—n
Ep 16 - The Science-Backed Health Benefits of Tea: Immunity, Heart Health and Cancer Prevention
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
Ep 15 - The Nutrition of Tea: Cognitive Benefits, Antioxidants and Chronic Disease Prevention
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 cli
Ep 14 - Should You Drink Tea When You're Sick? Exploring Herbal Remedies and Immune Support
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 effec
Ep 13 - What Are Phytonutrients? Benefits of Plant Compounds for Health and Disease Prevention
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,
Ep 12 - How to Eat Healthy at Restaurants: Smart Dining Out Tips
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.Wheth
Ep 11 - Tips and Tactics for Changing Eating Habits: Sustainable Nutrition Strategies
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 he
Ep 10 - Understanding Dietary Fats and Food Labels: Your Guide to Healthy Fats
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 nav
Ep 9 - Exploring Human Evolution: Were We Hunters, Gatherers or Both?
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.M
Ep 8 - Plant-Based Milk Alternatives: Nutritional Benefits and Environmental Impact
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 cho
Ep 7 - Should You Quit Dairy? The Truth About Milk, Hormones and Health
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 real
Ep 6 - How to Transition to a Plant-Based Diet: Protein, Fiber, Digestion and Long-Term Health Explained
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
Ep 5 - Gut Health Explained: Microbiome Myths, Fermented Foods and Probiotic Truths
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
Ep 4 - Why Protein Matters: Animal vs Plant Protein Explained
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, thi
Ep 3 - How Much Water Should You Really Drink? Hydration Myths and Facts
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,
Ep 2 - Canada’s Food Guide Explained: Healthy Eating Tips, Plate Portions and Nutrition Science
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.Visit our site at https://nutritionfornoobs.com for resources, a
Ep 1 - Pleased to Meet Us! A Fun Deep Dive into Nutritional Myths and Foundations
Visit our site at https://nutritionfornoobs.com for resources, a comprehensive glossary, you can search through our entire catalog of past episodes and our 'getting started' guide that suggests episodes to start with if you're new to the whole nutrition thing (since we love our noobs!).Join voice actor Kevin Harries (the “noob”) and certified holistic nutritionist Michelle Pierce‑Hamil
