Dr. Matthew Nagra: The Truth About Protein

Think you need meat to hit your protein goals? Worried soy will mess with your hormones? Or wondering if more protein automatically means better health? You’re not alone—protein is one of the most confusing (and most debated) topics in nutrition today. 

In this episode, Sakara founders Danielle Duboise and Whitney Tingle sit down with Dr. Matthew Nagra—naturopathic doctor and nutrition science educator—to separate fact from fiction.

With his ability to break down complex science into clear, actionable insights, Dr. Nagra explains:

• How much protein you really need for health, muscle, and longevity

• Plant vs. animal protein quality—and why variety is key

• The truth about soy, estrogen, and breast cancer risk

• What happens when you overdo protein (hint: more isn’t always better)

• The role of plant-based protein in heart and metabolic health

• Simple swaps and strategies to add to your daily nutrition 

If you’ve ever felt confused about protein, soy, or plant-based eating, this episode is your science-backed roadmap to clarity.

Check out the video version on the Sakara Life YouTube channel here: https://youtu.be/JsjKaev93G4

About Dr. Nagra:

Dr. Matthew Nagra is a naturopathic doctor based in Vancouver, Canada, devoted to bringing the most up-to-date, evidence-based nutrition information to his patients and to the public through social media, public speaking, and scientific publications. He is a nutrition science advisor for The Game Changers 2 documentary and is known for breaking down complex nutrition research into accessible, myth-free guidance.