Plant-based diets are often framed as extreme or ideological. In this episode, Dr. Chris Huff sits down with nutrition expert Dr. Matthew Nagra to examine what the evidence actually supports when it comes to plant-based eating, protein intake, processed foods, seed oils, cholesterol, and long-term cardiovascular risk.
Dr. Chris Huff is joined by Dr. Matthew Nagra for a grounded discussion on nutrition that stays rooted in physiology and long-term outcomes, not online trends.
They begin by clarifying what “plant-based” means and why diets centered on plant foods consistently improve cardiovascular risk, particularly through the lowering of LDL cholesterol and ApoB, largely due to increased intake of PUFA, MUFA, and fiber.
The conversation then addresses protein intake — one of the most common objections to plant-based eating. Dr. Nagra breaks down how much protein people actually need, why extremely high intakes are rarely necessary, and why muscle mass and strength can be maintained or built on plant protein when intake is adequate.
They also examine commonly misunderstood topics including soy and hormones, the meaning of “ultra-processed,” and the backlash against seed oils. Rather than treating foods as good or bad based on labels, the discussion focuses on fat type, context, and replacement effects in the diet.
From a cardiology perspective, Dr. Huff raises concerns about popular carnivore and very low-carbohydrate diets, particularly the sustained elevations in LDLc and ApoB seen in some individuals — even those who appear metabolically healthy. The episode explains why short-term improvements or “feeling better” do not always reflect long-term cardiovascular safety.
This episode offers a framework for evaluating nutrition claims using evidence and physiology instead of fear, extremes, or social media narratives.
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Most nutrition confusion comes from taking short-term observations and turning them into absolute rules. Long-term evidence consistently favors diets built around whole plant foods, fiber, and unsaturated fats.
Dr. Matthew Nagra is a Naturopathic Doctor based in Vancouver whose work centers on bringing clear, evidence-based nutrition information to the public. He is known for translating complex nutrition science into practical, understandable guidance through his clinical practice, social media presence, presentations, and scientific publications.
He has contributed to several nutrition textbooks, including Springer Nature’s Handbook of Public Health Nutrition. Dr. Nagra is also involved as a nutrition science advisor for the upcoming documentary The Game Changers 2. His mission is to correct misinformation and help people make confident, informed choices about their health.
Instagram: https://www.instagram.com/dr.matthewnagra
Springer Nature – Handbook of Public Health Nutrition: https://link.springer.com/rwe/10.1007/978-3-031-32047-7_163-1
The Game Changers 2 (upcoming documentary): https://gamechangersmovie.com
Satija A, Bhupathiraju SN, Rimm EB, et al. (2017).
Healthful and unhealthful plant-based diets and the risk of coronary heart disease. Journal of the American College of Cardiology, 70(4), 411–422.
https://doi.org/10.1016/j.jacc.2016.10.086
Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J, Rebholz CM. (2020).
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https://pubmed.ncbi.nlm.nih.gov/36854188/
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https://pubmed.ncbi.nlm.nih.gov/32780794/
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Dietary linoleic acid and risk of coronary heart disease. Circulation, 130(18), 1568–1578.
https://doi.org/10.1161/CIRCULATIONAHA.114.010236
Work with Dr. Chris Huff: Premier Cardiovascular Health
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