Episode shownotes
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
00:00:00 Christopher Gardner
00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose
00:11:02 Sponsors: Eight Sleep & Mateina
00:13:49 Raw Milk, Lactose Intolerance
00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease
00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS
00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products
00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency
00:50:10 Sponsors: AG1 & BetterHelp
00:53:11 Industry Funding, National Institute of Health (NIH)
00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study
01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)
01:17:14 Transforming American Diet; Taste, Health & Environment
01:22:26 Sponsor: LMNT
01:23:43 Food Preparation, Chefs, Improve School Food
01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss
01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations
01:45:33 Protein & Storage
01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability
02:01:58 Sponsor: Levels
02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt
02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome
02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake
02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food
02:45:32 Acknowledgements
02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter