My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health.
We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health.
We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy.
The episode offers data-supported advice for healthier eating.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
Christopher Gardner
Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose
Sponsors: Eight Sleep & Mateina
Raw Milk, Lactose Intolerance
Wheat Allergies, Gluten Intolerance; Celiac Disease
Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS
Processed Foods, Economic & Time Considerations, US vs European Products
Food Industry Funding, Investigator Influence, Equipoise, Transparency
Sponsors: AG1 & BetterHelp
Industry Funding, National Institute of Health (NIH)
Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study
Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)
Transforming American Diet; Taste, Health & Environment
Sponsor: LMNT
Food Preparation, Chefs, Improve School Food
Scalability, Mega-Farms, Small Farm & Farmer Loss
Protein Requirements, Dietary Protein Recommendations, Standard Deviations
Protein & Storage
Plants & Complete Proteins?, Legumes, Bioavailability
Sponsor: Levels
Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt
Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome
Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake
Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food
Acknowledgements
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