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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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."

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.

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.

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.

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.

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 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.

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.

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

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.

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.

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/

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.

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.

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.

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.

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.

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.

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.

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!

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 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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/

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.

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! 

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.

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.

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.

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.

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.

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!

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.

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!

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 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.

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.