Join us for an eye-opening podcast where we separate nutrition facts from fiction! We will tackle some of the most persistent food myths circulating today:

Carbs: Friend or Foe? - We explore whether carbohydrates really deserve their reputation as weight gain culprits

The Truth About "Detoxing" - Do juice cleanses and detox diets actually flush toxins from your body?

Nighttime Nourishment - Does eating before bed automatically lead to weight gain? We examine the science behind late-night eating

Fresh vs. Preserved Produce - Are fresh vegetables always superior to frozen or canned options?

Protein Paranoia - Can high-protein diets damage your kidneys? We break down what the research says

Whether you're a nutrition enthusiast or simply trying to make informed choices, this podcast episode will help you navigate the confusing world of nutrition advice with evidence-based information.

Timestamps for each topic:

Intro: 0:00-1:20

Carbs: Friend or Foe: 1:21-7:28

The Truth About "Detoxing": 7:29-12:46

Nighttime Nourishment: "12:47-17:45

Fresh vs. Preserved Produce: 12:46-21:35

Protein Paranoia: 21:36-27:54

Outro: 27:55-33:39

References:
1. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., … Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

2. Sartorius, K., Sartorius, B., Madiba, T. E., & Stefan, C. (2018). Does high-carbohydrate intake lead to increased risk of obesity? A systematic review and meta-analysis. BMJ Open, 8(2), e018449. https://doi.org/10.1136/bmjopen-2017-018449

3. Detox diets for toxin elimination and weight management: A critical review of the evidence | Request PDF. (2024). ResearchGate. https://doi.org/10.1111/jhn.12286

4. Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017). Popular Weight Loss Strategies: A Review of Four Weight Loss Techniques. Current Gastroenterology Reports, 19(12), 61. https://doi.org/10.1007/s11894-017-0603-8

5. Kinsey, A. W., & Ormsbee, M. J. (2015). The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients, 7(4), 2648–2662. https://doi.org/10.3390/nu7042648

6. Garaulet, M., & Gómez-Abellán, P. (2014). Timing of food intake and obesity: A novel association. Physiology & Behavior, 134, 44–50. https://doi.org/10.1016/j.physbeh.2014.01.001

7. Li, L., Pegg, R. B., Eitenmiller, R. R., Chun, J.-Y., & Kerrihard, A. L. (2017). Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Journal of Food Composition and Analysis, 59, 8–17. https://doi.org/10.1016/j.jfca.2017.02.002

8. Bouzari, A., Holstege, D., & Barrett, D. M. (2015). Vitamin Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage. Journal of Agricultural and Food Chemistry, 63(3), 957–962. https://doi.org/10.1021/jf5058793

9. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males—PMC. (n.d.). Retrieved April 14, 2025, from https://pmc.ncbi.nlm.nih.gov/articles/PMC5078648

10. Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: A systematic review and meta-analysis. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1408424

11. Kalantar-Zadeh, K., & Fouque, D. (2017). Nutritional Management of Chronic Kidney Disease. New England Journal of Medicine, 377(18), 1765–1776. https://doi.org/10.1056/NEJMra1700312

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