Dr. Matthew Nagra, ND

Dr. Matthew Nagra, ND My passion is to help people regain control of their health through individualized treatment that begins with nutrition and lifestyle.

I particularly focus on plant-based nutrition, athletics, and chronic disease treatment via an evidence-based approach.

02/25/2026

This isn’t how researchers “make studies say whatever they want.” It’s how people (like ) who don’t like the results try to downplay them.

Here’s the issue 👇

Let’s say we follow 1,000 people who avoid red meat and 1,000 who eat it daily (hypothetical).

After 2 years:
• 10 non-meat eaters die (1%)
• 15 meat eaters die (1.5%)

That’s a 50% higher relative risk (RR = 1.5), but an absolute difference of 0.5%.

Critics love to say: “See? Only 0.5%! That’s tiny!”

But it accumulates over time.

Extend it to 10 years:
• 100 vs 150 deaths
Absolute difference = 5%

Extend it to 30 years:
• 300 vs 450 deaths
Absolute difference = 15%
That’s 30% vs 45%.

Same relative risk. Very different absolute risk.

All three examples reflect the same 50% increase in relative risk. The difference is duration and total events.

This is why researchers report relative risk. It allows comparison across studies with different follow-up times and event rates.

Dismissing statistically significant relative risks because the short-term absolute difference looks “small” ignores how disease risk accumulates, and reflects a fundamental misunderstanding of epidemiology.

If the data show increased risk, the responsible response isn’t to wait until more people die so the number “looks bigger.”

It’s to interpret the evidence honestly.

Don’t fall for statistical sleight of hand.

02/24/2026

Today marks 15 years vegan, and protein deficiency still hasn’t hit!

In that time, I ran my first marathon, hit personal bests in the gym, presented at some of the largest vegan events in the world, made lifelong friends, and (I hope) helped a lot of people make the shift along the way.

But most importantly, the choice to be vegan, and remain vegan for this long, has undoubtedly helped save thousands of animals! As a bonus, eliminating animal foods for 15 years is estimated to have reduced my environmental footprint by:
• 22 tons of greenhouse gas emissions
• 10 acres of land use
• 1.6 million litres of water

Here’s to many more years of health, strength, and making a positive impact!

Environmental calculations applied to typical high-income diet using data from Poore & Nemecek, 2018: https://www.science.org/doi/10.1126/science.aaq0216

02/22/2026

In this debate, claims that fibre CAUSES colorectal cancer and even says he would be $1 billion on it. Where do I sign up for that bet?

did a great job responding with evidence that fibre consumption is very consistently and strongly associated with a lower risk of colorectal cancer (and other outcomes), at which point Dr. Kiltz dodges Simon’s question of how he would explain those results, and retreats to the suggestion that colorectal cancer is multifactorial. This is a tactic I see often from carnivores. They’ll make a ludicrous claim, and when pressed on the claim, they’ll attempt to either dodge/change topics, retreat to a less strong position, or try to explain away the results without discussing any of the study’s methodology.

In reality, not a single study included in the meta-analysis that Simon cited demonstrated a statistically significant increase in colorectal cancer risk. Of course, carnivores often just throw out the science when it doesn’t suit their bias, in favour of anecdotes. In fact, this whole 2.5-hour debate was science versus storytelling and I became second hand frustrated for Simon.

Reference:
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
https://pmc.ncbi.nlm.nih.gov/articles/PMC4344579/

The debate is on ’s podcast’s YouTube channel: https://youtu.be/fv7DBw8t8_w?si=WnldLTQOms7T980t

02/20/2026

Layne Norton made a video about a meta-analysis of studies on red meat consumption and cardiovascular risk factors… then got called out by several people, including the researchers behind the meta-analysis, so he made a second video admitting his mistake…sort’ve...

He says he accidentally linked the wrong paper, but in the comments he discussed specific details from the actual meta-analysis in question. For example, he even responded to comments quoting the plant protein findings… without once suggesting he was looking at a different study.

left a respectful comment pointing this out. Instead of acknowledging the confusion, Layne doubled down on the idea that he was reading another paper despite showing screenshots from the correct one in his YouTube video. Shortly after, Idz’s comment was deleted and his account was restricted from commenting further.

That’s concerning and suggests he isn’t willing to take accountability for his mistakes.

We’ve all been wrong before, and that’s okay. We learn from it. But when your response to criticism is to make up bogus excuses and hide fair critiques, it suggests to me that you perhaps aren’t the most reliable source of information.

Had an amazing time at   2026 last weekend! Thanks to  and  for bringing me, and to  for putting on a such an incredible...
02/18/2026

Had an amazing time at 2026 last weekend! Thanks to and for bringing me, and to for putting on a such an incredible conference in a tropical paradise!

It was so great meeting all the dietitians spreading evidence-based nutrition insights far and wide, including some who I’ve followed for ages! And of course, I never get tired of nerding out on seed oils 😈, so it was a pleasure presenting in such a hot topic. I hope our presentation was informative.

Finally, there was no better way than to cap it off than by cruising down the Panama Canal with all of you! 🚢

02/16/2026

It sounds like is unaware that we have an entire ecosystem of microorganisms living in us. I mean… based to what he’s saying, that would make us “death,” no? In fact, you may be surprised to learn that there are actual more bacterial cells living in and on us than we have human cells!

But that aside, let’s actually look at the research on how fermented foods affect us. They can increase microbial diversity and reduce inflammation. Certain types of fermented foods like fermented soy products and kimchi may lower blood glucose and improve other cardiometabolic risk factors.

So it’s pretty hard to build an argument around the idea that fermented foods are “death.”

References:
https://pubmed.ncbi.nlm.nih.gov/27541692/
https://pubmed.ncbi.nlm.nih.gov/34256014/
https://pubmed.ncbi.nlm.nih.gov/39545368/
https://pubmed.ncbi.nlm.nih.gov/39763426/

02/13/2026

Everything you’ve heard about soy might be wrong! 🌱

Soy contains phytoestrogens, which don’t act the same way as human estrogen.

In humans, soy foods and isoflavones do not feminize men or affect hormone levels in men or women, even at intakes of 3-4 servings per day or more, despite how many gym-bro influencers seem terrified of this innocent little bean.

What the research does show is a lower risk of cardiovascular disease and certain cancers, including breast and prostate cancer.

Most of the fear around soy stems from rodent studies using unrealistically massive doses; and unless you’re a rat chugging soy by the gallon, that evidence doesn’t apply. Humans metabolize these phytoestrogens very differently.

Soy doesn’t kill testosterone, but the fear around soy might.

References:
https://pubmed.ncbi.nlm.nih.gov/33775173/
https://pubmed.ncbi.nlm.nih.gov/33383165/
https://pubmed.ncbi.nlm.nih.gov/39433088/
https://pubmed.ncbi.nlm.nih.gov/41327897/
https://pubmed.ncbi.nlm.nih.gov/21955647/

Join me in Switzerland this June 20th to 27th with The Getaway Co.!Spend 8 days soaking up the culture, seeing the sites...
02/12/2026

Join me in Switzerland this June 20th to 27th with The Getaway Co.!

Spend 8 days soaking up the culture, seeing the sites, and of course, eating ALL the delicious vegan food!

We’ll be staying in Brissago and the itinerary includes day trips to Lucerne and Ticino, as well as a hike in the Verzasca Valley. On top of that, I’ll be hosting a workshop focused on nutrition!

There are only a handful of spots left, so sign up now to secure yours at https://thegetawayco.com/peaks-valleys-and-vegans-switzerland-2026/

See you there!

Peaks, Valleys and Vegans is a week-long, plant based holiday experience in Ticino, Switzerland. Excursions will include a hike in the Swiss alps, a plant-based culinary experience, a day trip to beautiful Lucerne, a jaunt into Italy for a boat cruise and island visit on Lago Maggiore, a Brissago ci...

02/10/2026

This was an incredibly sad advertisement to see during the Super Bowl… from the government no less…

, who said himself that he used to have self-hate while living obesity to the point that he thought about ending it all, goes on to star in an ad where he then shames people for living with obesity, even laughing after describing them as “fudgy,” whatever that means...

I suspect a lot of people need to hear this, but shame tactics, by and large, do not work for motivating positive change. In fact, weight stigma can actually lead to an increase in binge eating behaviour, as well as social isolation and avoidance of health care to name a few consequences. And American youth (ages 8-15) who deal with weight-based teasing tend to have higher blood pressure and inflammatory markers, and are more likely to skip meals rather than adopt sustainable lifestyle changes, which is really hard to achieve in today’s obesogenic environment. Take the Super Bowl for example. This Mike Tyson ad was placed alongside countless ads for candy, donuts, potato chips, sodas, alcohol, and more. People are bombarded with high calorie, salty/sugary/oily, and often cheap foods on a daily basis, while healthy foods are often less accessible, and certainly aren’t advertised to the same extent.

Now what’s particularly ironic about Mke Tyson being the lead in an ad that says “Processed Food Kills” is that he has actually collaborated with and promoted a fast food company countless times over the last year. So, does he even believe what he’s saying or is will he take a paycheque for anything?

References:
https://pubmed.ncbi.nlm.nih.gov/29171076/
https://pubmed.ncbi.nlm.nih.gov/36781624/
https://pubmed.ncbi.nlm.nih.gov/29158228/
https://pubmed.ncbi.nlm.nih.gov/41045677/

02/09/2026

made a video summarizing some findings from a paper I co-authored with David Goldman and on the dietary practices and health outcomes of the Maasai, and ex- *attempted* to rebut the claims. Well, TJ and I are here to set the record straight.

Here are some details he left out:
• The Maasai have genetic adaptations that influence cholesterol metabolism
• They consumed relatively low overall calories
• Average lifespan was shorter, with leading causes of death including infection and combat, so they didn’t tend to live to the point that CVD would kill them.
• Autopsies still revealed significant atherosclerosis in men, who were the ones who consumed meat-heavy diets.
• Based on the limited available data, nutritional deficiencies were common when following their traditional diet.

For these reasons and more, it’s inappropriate to use the Maasai as an example for other populations to follow.

When we study diverse populations today, diets high in saturated fat reliably raise LDL cholesterol and increase CVD risk.

Read our paper: https://pubmed.ncbi.nlm.nih.gov/40046365/

Additional references:
https://pubmed.ncbi.nlm.nih.gov/34934897/
https://pubmed.ncbi.nlm.nih.gov/27673306/
https://pubmed.ncbi.nlm.nih.gov/38407584/
https://pubmed.ncbi.nlm.nih.gov/36482567/

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