Upgrade your health by changing the foods you eat with Matthew Nagra, ND

In Episode 113 I sit down with Naturopathic Doctor Matthew Nagra to talk about how he uses evidence based nutrition science to help his patients upgrade their health. If you are looking for an episode that consolidates several things previously spoken about on the show, along with findings from new research then I think you will really enjoy this episode. Particularly if you like the more in-depth science episodes.

In this episode we talk about:

The latest EPIC-Oxford study on bone health
The health advantages that people have who adopt plant-predominant or exclusive dietary patterns
Naturopathy as a form of health care
How Dr Nagra helps his patients make sustainable changes
Common questions Dr Nagra gets from patients (Including questions about protein, soy, lectins, cooking oils etc)
His personal food philosophy
LDL-Cholesterol being an independent risk factor for cardiovascular disease and his thoughts on the carnivore diet
Important nutrients and supplements for people reducing their consumption of animal foods
A new study on iodine status in Norwegian pescatarians, vegetarians and vegans.
and much more

Resources:

Learn more about Dr Nagra or connect with him for a consultation via his personal website

Website to full studies in full for free:

Sci-hub.st

Bone Health:

1 – New EPIC-Oxford study: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-3

2 – How we know this study failed to properly adjust for BMI and calcium intake. Twos studies below show the risk of fracture at varying BMI’s and levels of calcium intake. In the EPIC-Oxford study the researchers adjusted for the wrong part of the risk curve. As this is quite complex, it will be summarised in a blog post and a post on my Instagram profile in the coming week.

https://www.bmj.com/content/342/bmj.d1473 (calcium and bone fracture risk is non linear)

https://link.springer.com/article/10.1007/s00198-005-1863-y (BMI and bone fracture risk is non linear)

4 – For a deep dive into these above studies I recommend watching Dr Avi Bitterman’s summary https://www.youtube.com/watch?v=9RULbeJnfIg&t=3819s

Soy:

1 – 2020: Umbrella Review: https://pubmed.ncbi.nlm.nih.gov/31584249/

2 – Case study of male consuming around 12 serves of soy a day. https://pubmed.ncbi.nlm.nih.gov/18558591/

3 – Second case study on a male subject consuming high amounts of soy https://www.sciencedirect.com/science/article/pii/S089990071000359X

Health advantages of a vegan or plant-based dietary pattern:

1 – 14% lower risk of premature death in vegetarians and vegans (from two UK cohorts) under 75 years of age who havent changed their diet:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691673/

2 – 12% lower risk of premature death in vegetarians (including vegans) compared with non-vegetarians in the AHS-2 American cohort

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/

3 – Lower risk of diabetes in people adopting plant-based dietary patterns

https://www.researchgate.net/publication/51702650_Vegetarian_diets_and_incidence_of_diabetes_in_the_Adventist_Health_Study-2

4 – Lower risk of developing and dying from heart disease in people adopting plant-based dietary patterns

https://pubmed.ncbi.nlm.nih.gov/26853923/

5 – Lower risk of developing cancer in people adopting plant-based dietary patterns

https://pubmed.ncbi.nlm.nih.gov/26853923/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4144109/

LDL as an independent risk factor for cardiovascular disease

1 – The consensus statement from the European Atherosclerosis Society Consensus Panel

https://academic.oup.com/eurheartj/article/38/32/2459/3745109

New iodine study on pescatarians, vegetarians and vegans from Norway

1- https://pubmed.ncbi.nlm.nih.gov/33233534/

Continue the conversation:

We would love to hear from you

Matthew Nagra, ND: Instagram and Twitter. (Matt dedicates a lot of time to posting really informative content breaking down nutrition science – I highly recommend following him)

Simon Hill: Instagram and Twitter

My Book:

My book is coming out early 2021 published with Penguin – I cannot wait to share with you. In the lead up the launch I am going to share information about the title, cover, ways to win a copy, live event dates, free e-books etc. Register your email here so I can keep you up to date.

Where to listen:

Currently, the Plant Proof podcast can be listened to on iTunes, Google Podcasts, Spotify or Stitcher, If you listen on iTunes be sure to hit ‘subscribe’ or ‘follow’ on Spotify so you are instantly notified when I release new episodes each week.