Episode 138: The Problem With “Eat Real Food, Not Too Much, Mostly Plants” with Jan Dutkiewicz and Gabriel N. Rosenberg

EPISODE 138:

The Problem With "Eat Real Food, Not Too Much, Mostly Plants" with Jan Dutkiewicz and Gabriel N. Rosenberg

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SHOW NOTES

For years, I've loved Michael Pollan's famous advice: Eat real food, not too much, mostly plants.

It felt grounded. Sensible. Refreshingly free from diet culture nonsense.

But what if one of the most trusted pieces of nutrition advice of the last two decades isn't quite as simple as it sounds?

In this episode, I sit down with food systems researchers Jan Dutkiewicz and Gabriel N. Rosenberg, co-authors of Feed the People. Their book challenges a lot of the assumptions many of us have about food, health, and what it means to be a "good eater."

We dig into the controversy around ultra-processed foods and why that label may not tell us nearly as much as we've been led to believe. We talk about protein powders, plant-based meats, frozen vegetables, sliced bread, and why some foods that get demonized online might actually be perfectly healthy additions to a balanced diet.

We also explore a much bigger question: what happens when we put all the responsibility for fixing our food system on individual consumers?

Jan and Gabriel make a compelling case that nutrition isn't just about personal choices. It's also about policy, affordability, accessibility, labor, agriculture, and the systems that determine what ends up on our plates in the first place.

Some of their arguments challenged my own beliefs. A few made my jaw hit the floor. Like the idea that a Walmart can improve community nutrition more effectively than a farmers' market. Or that obsessing over every ingredient label may be doing more harm than good.

Whether you agree with everything in this conversation or not, I think you'll walk away questioning some of the nutrition "truths" we've all absorbed over the years. And honestly, that's what makes this episode so interesting.

WHAT’S INSIDE:

Why "ultra-processed food" may be far too broad a category to be useful
The difference between food processing and actual nutritional quality
Why affordability and access matter more than food purity narratives
How policy, not individual perfection, shapes healthier communities

This conversation reminded me that nutrition is rarely as black and white as social media makes it seem. Sometimes the most useful thing we can do is trade certainty for curiosity. Tell me: what's one food belief you've changed your mind about recently? DM me on Instagram and let me know!

Mentioned in This Episode:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

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Episode 134: How To Protect Your Brain in Midlife with Barbie Boules

EPISODE 134:

How To Protect Your Brain in Midlife with Barbie Boules

SHOW NOTES

Okay, this episode genuinely changed how I think about my health.

Because somewhere along the way, women got taught that if we stayed thin enough, worked hard enough, and maybe survived on coffee and cortisol, we’d somehow be “healthy.” Meanwhile, our brains were over there quietly begging for vegetables and sleep.

Today I’m talking with cognition dietitian Barbie Boules, and this conversation blew my mind in the best possible way. We dig into the real connection between midlife, metabolic health, hormones, sleep, stress, and cognitive decline. We talk about why women are twice as likely to develop Alzheimer’s disease, what’s actually happening during perimenopause brain fog, and how to tell the difference between normal forgetfulness and something more serious.

And before you spiral because you forgot why you walked into a room, Barbie explains why that’s probably not dementia. It might just be that you’re exhausted, overstimulated, under-slept, stressed out, and trying to keep twelve tabs open in your brain at all times. Relatable.

We also talk about the internet’s favorite pastime: terrifying women into thinking their brains are “eating themselves” during menopause. Barbie clears up what the science actually says, what’s overhyped, and why the basics still matter more than all the trendy supplements and panic-inducing wellness content.

One of my favorite parts of this conversation was Barbie’s take on health becoming less about shrinking ourselves and more about protecting the thing that literally runs our entire lives: our brains. It was hopeful, practical, empowering, and honestly kind of a relief.

Also, she gave some of the best weight loss advice I’ve heard in years. No shame. No unrealistic timelines. No punishment. Just sustainable, sane behavior change.

And yes, we also talk about the one food category that research shows can make your brain function like it’s ELEVEN YEARS younger.

Turns out your grandmother was onto something with the leafy greens.

WHAT’S INSIDE:

Why women are more vulnerable to Alzheimer’s and what researchers are learning about hormones and brain health
The difference between normal midlife brain fog and signs of cognitive decline
The lifestyle habits that most strongly protect your brain, including sleep, exercise, stress management, and nutrition
Why Barbie says focusing on brain health can improve your entire body composition and long-term health

This episode reminded me that health is so much bigger than how we look.

Your brain is your personality, your memories, your creativity, your relationships, your ability to experience joy. And for so many of us in midlife, this is the first time we’re realizing that maybe the goal isn’t just to be smaller or “good” anymore. Maybe the goal is to stay sharp, strong, energized, connected, and fully alive for as long as possible.

And honestly? I found that incredibly motivating.

So I’d love to know: what’s one small thing you could start doing now to support your future brain health?

DM me on Instagram. I genuinely want to hear it.

Mentioned in This Episode:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

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Episode 43: How Not To Age with Dr. Michael Greger

EPISODE 43:

How Not To Age with Dr. Michael Greger

SHOW NOTES

This is one of those moments where I am jumping up and down like a giddy teenager. I got to interview Dr. Michael Greger, a physician and internationally recognized speaker on nutrition.

You’ve probably read or heard of his books, How Not to Die and How Not to Diet but today we’re talking about How Not Age. (Ummm, aging is inevitable, right? Maybe not?)

Dr. Greger’s research cuts through all the nutritional noise and nonsense, and he comes equipped with some really surprising knowledge bombs.

Alright, I know you’re with me in the thought; aging is natural… Just embrace it. Should we? According to Dr. Greger, aging could actually be considered a disease just as natural as tuberculosis or the common cold; should we embrace those too?

In the barrage of pills and potions to cure every ailment and tighten every wrinkle, the cold truth is they won’t save you.

The #1 killer in America? The American Diet and, coming in second, tobacco. HEY! That’s good news; that means we can wake up, be accountable and actually do something about it.

When talking about reducing aging and living a longer life, Dr. Greger explains the Blue Zones. Areas around the world have recorded longer longevity. Well, what’s their secret?

The secret is in the sauce—the plant-based sauce, that is. People in these Blue Zones eat a primarily plant-based diet, and that makes all the difference.

I could rattle off a bunch of mind-blowing research-based facts, like, as far as longevity goes, a burger = 2 cigarettes, or the truth is, spinach makes much more of an impact than extra protein, but you have to listen to all the mind-blowing goodness yourself.

Prepare to be triggered. Prepare to question everything you know. And also, prepare yourself to be equipped with the knowledge that could really stop aging in its tracks.

WHAT’S INSIDE:

Is aging a disease?
What are people in the Blue Zones eating that’s making them live longer?
What is the number #1 killer in America?
Nutritional guidance that can literally stop aging?
Misconceptions about your diet, who should you trust?

I’ll be the first to admit, there were some tidbits in this episode that left me uneasy and a little defensive. What surprised you the most and what are you going to do with that info? Let me know on Insta!

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ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Subscribe on iTunes

Subscribe on Play

Listen on Spotify

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Warning! Gluten ahead!

After a year of collecting recipes from our Bootcampers, recruiting friends to do recipe testing and trading personal training for design and illustration services, I’m so psyched to introduce our Food Feels Good community cookbook! Have a look at the Forward to learn a bit more about our food philosophy, check the back for some awesome resources about everything from food politics to disordered eating and then dig in to some delicious recipes!

(from the forward of the Food Feels Good Cookbook)

Warning! Gluten ahead!

None of these recipes will promise to make you lose weight or look like a celebrity or be bikini ready in 3 weeks. Be warned that they might contain fat and meat and dairy and deliciousness. These are a collection of recipes chosen by people like you; busy people with families and jobs who like to make and eat food that makes them feel good.

I know you want to be buff and beautiful and have a flat stomach. And you’ve probably heard that people who cook are more likely to have a healthy body weight and live longer. In fact, the decline in home cooking closely tracks the rise in obesity and all the chronic diseases linked to diet. Research even indicates that children who enjoy home cooked meals with their parents do better in school and are less likely to drink, smoke and suffer from eating disorders.

This book was designed to evoke a time when people cooked at home about twice as often as we do now. Cookbooks were not glossy hardcover kitchen decor but smudged with lard grease, chocolate fingerprints and years of wear. Those 1970’s cooks may have been making jellied ham salads, but at least they were making their own and not outsourcing their food to industry. And they were a lot thinner and healthier than we are today.

You may think that a cookbook by a Personal Trainer and a Nutritionist should be a bit more prescriptive. If you want food advice, I would quote my favourite food writer, Michael Pollan, in saying: “Eat real food. Not too much. Mostly plants.” And then I would add: Eat with people you love. And pay attention to how it makes you feel (physically, emotionally, psychologically).

If you want some ideas from active and awesome people such as yourself, check out these recipes.

Oonagh Duncan

Personal Trainer, Fitness Educator & founder of Fit Feels Good

The Food Feels Good Community Cookbook!

Nutrition tips for new Bootcampers!

From Kristen Spencer, Registered Holistic Nutrionist.

Sometimes when people first start an exercise program, they hear buzz words like “carb loading” and “protein shakes” and think that they automatically need to be adding all of this stuff into their diet. The thing is, these kinds of nutritional strategies are only needed when in very intensive training. In terms of bootcamps, you are likely not training for more than an hour, which means that you don’t really NEED anything extra (provided you are eating a balanced diet throughout the day) except for water! Once you hit the hour mark, we’ll start talking about carbohydrate supplements. Super long training (like 5+ hours) and our focus shifts to fats!

How much water, though? For all workouts, you’ll want to consume 4-6 ounces of water for every 10-20 minutes of activity. So, think about ADDING another full 750ml bottle of water to your day (picture a regular ‘Camelback’ bottle or equivalent).

Tips to keep in mind

You’ll want to avoid eating immediately before a bootcamp. Food will just sit in your stomach, and when you exercise, digestion shuts down to focus our energy efforts on the activity at hand. This can lead to some not-so-good feelings.

Avoid commercial drinks and gels (or at least – check to make sure they aren’t full of artificial sweeteners and colours

The more you sweat, the more you need to replace electrolytes (which is what Gatorade is trying to sell you on). So for summer bootcamps in humid weather, we’re sweating a lot. You may want to think about a natural alternative like coconut water which contains electrolytes. You can also eat dulse (a seaweed), or check out some of the higher quality supplements like nuun tablets (you just dissolve those in water)…

Eat properly throughout the day. If you aren’t doing that, you may get HANGRY when you start bootcamping regularly and end up binging on whatever you can find in the moment. Prevent this by putting a big focus on protein and fat in all of your meals.

Listen to your body: Go to sleep when you are tired! Especially if you are doing an early morning bootcamp, your body will need extra rest so try to get to bed early! Human growth hormone is essential for muscle repair, and when sleep is interrupted, levels of this hormone decrease.

Severe cramping? This could be due to an electrolyte imbalance. It could be potassium (in which case try 2 tsp apple cider vinegar in water… if this helps, add more potassium rich foods to the diet like apples, banana, avoado, mushrooms, yogurt, spinach). It could also be calcium/magnesium (you can get this from raw cacao which is my personal fave, but also dark leafy greens, broccoli, Natural Calm magnesium supplement). Green smoothies can help get all of these minerals in quickly and deliciously.

After Bootcamp:

Fifteen minutes to an hour after a workout, your muscles are primed to receive fuel to begin the repair process. Your meals after a workout should be easy to digest! The perfect meal will hit all of your macronutrient groups. A great meal: avocado (healthy fats) with sea salt (electrolytes), eggs (healthy fats & protein), and a plantain cooked in coconut oil (simple, easily digestible carbs and more healthy fat!)

Happy training!

-Kristen