#17 - Food First: Leslie Beck on Evidence-Based Healthy Eating
Today’s guest is Dietitian Leslie Beck
Cutting through nutrition confusion to deliver evidence-based, sustainable eating plans that improve gut, brain, and cardiometabolic health. As a clinician and columnist, she translates fast-moving science (IBS/FODMAP, anti-inflammatory diets, chrono-nutrition) into practical plans people can stick with.
In today’s conversation Leslie Beck explores how to build a realistic, sustainable way of eating—one that supports mental health, sleep, and digestion. We unpack the research linking dietary patterns to depression (including the SMILES trial), clarify what low-FODMAP really means for IBS, and separate “food first” from when supplements make sense. Leslie explains why Mediterranean and plant-forward diets remain gold-standard patterns and how planning, batch-cooking, and accountability make change stick. We also touch coconut oil myths, probiotics, microbiome testing, and the surprising nutrition–sleep connection.
You will learn how a clinician structures individualized plans at Medcan and why simple organization beats complicated rules; what “low-FODMAP” is (and isn’t) for IBS; how anti-inflammatory, Mediterranean, and plant-forward diets support brain and body; when “food first” is enough and when to consider vitamin D, B12, omega-3s; and how caffeine timing, heavy evening meals, and reflux can erode sleep quality.
You will discover that most people don’t need a perfect diet—they need a doable one: plant-forward, minimally processed, planned ahead, and repeated consistently. Small, sustainable behaviors compound into major health gains.
Endless nutrition headlines create paralysis and short-term hacks. Leslie replaces noise with evidence-based patterns (Mediterranean, plant-forward), clear IBS protocols (low-FODMAP), and practical systems (planning, accountability) so healthy eating finally sticks.
Key take aways:
Food first; supplements only when indicated.
Mediterranean and plant-forward patterns are gold standards.
Low-FODMAP can calm IBS—use with a dietitian.
Plan, batch-cook, and build accountability.
Caffeine timing and heavy meals disrupt sleep.
“Whole foods provide fiber, antioxidants and phytochemicals you just can’t get in a pill.”
Today’s Expert Guest - Leslie Beck RD
Leslie Beck, RD, is a leading registered dietitian with a private practice at Medcan in Toronto, a long-time Globe and Mail nutrition columnist, CTV contributor, and the author of 12 best-selling books. At Medcan she designs evidence-based programs and translates research into practical plans for clients nationwide.
Leslie combines clinic-floor pragmatism (personalized meal plans, follow-ups, accountability) with science translation (microbiome, nutritional psychiatry, chrono-nutrition). She filters hype through peer-reviewed evidence—favoring plant-forward, Mediterranean-style eating, targeted protocols for IBS, and “food first” before supplementation—so people get results they can maintain.
Follow Leslie Beck on Instagram & Linked In.
Check out his website.
Explore her books.
The Plant-Based Power Diet: 10 Simple Steps to a Healthier, Leaner, Energetic You
A plant-based diet has enormous potential to optimize your health. There is clear scientific evidence that the substantial health benefits gained from eating only plant-based foods are far-reaching from preventing heart disease, diabetes, and certain cancers to halting disease progression in its tracks. In addition to these disease-fighting benefits, eating a plant-based diet improves mental clarity, restores energy, and is a healthy and effective way to shed excess body fat and stay lean.
More and more people are turning to a plant-based diet because it simply makes sense. It’s an approach to eating that considers your health, the environment and the welfare of animals. And, like so many others, you will discover that a plant-based diet helps alleviate a host of common health problems, and you’ll feel and look amazing, too.
This podcast contains advice and information relating to health and wellness. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect that you have a health problem, seek your physician’s advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this podcast / interview / article as of the date of publication. The author and publisher disclaim liability for any medical or other outcomes that may occur as a result of applying the methods suggested in this material.
