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 healthThe health advantages that people have who adopt plant-predominant or exclusive dietary patternsNaturopathy as a form of health careHow Dr Nagra helps his patients make sustainable changesCommon questions Dr Nagra gets from patients (Including questions about protein, soy, lectins, cooking oils etc)His personal food philosophyLDL-Cholesterol being an independent risk factor for cardiovascular disease and his thoughts on the carnivore dietImportant nutrients and supplements for people reducing their consumption of animal foodsA new study on iodine status in Norwegian pescatarians, vegetarians and vegans.and much moreRESOURCES:Website to full studies in full for free:Sci-hub.stBone Health:1 - New EPIC-Oxford study: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01815-32 - 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=3819sSoy: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/S089990071000359XHealth 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 cohorthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/3 - Lower risk of diabetes in people adopting plant-based dietary patternshttps://www.researchgate.net/publication/51702650_Vegetarian_diets_and_incidence_of_diabetes_in_the_Adventist_Health_Study-24 - Lower risk of developing and dying from heart disease in people adopting plant-based dietary patternshttps://pubmed.ncbi.nlm.nih.gov/26853923/5 - Lower risk of developing cancer in people adopting plant-based dietary patternshttps://pubmed.ncbi.nlm.nih.gov/26853923/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4144109/LDL as an independent risk factor for cardiovascular disease1 - The consensus statement from the European Atherosclerosis Society Consensus Panelhttps://academic.oup.com/eurheartj/article/38/32/2459/3745109New iodine study on pescatarians, vegetarians and vegans from Norway1- https://pubmed.ncbi.nlm.nih.gov/33233534/CONTINUE THE CONVERSATION:We would love to hear from youMatthew 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 TwitterMy 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