How to Plan a Healthy Plant-Exclusive Diet

Carnivorous diets have been woven into our history for millennia, but, with nutrition science advancing at an unprecedented pace over the past century... do we really still need to be eating meat?

We live in a time of rising chronic disease, new longevity research, and a growing awareness of how our food choices shape our brain and our planet.

We're also constantly exposed to 'nutrition tribalism': social media communicators and influencers building identities (and livelihoods) around polarizing dietary debates.

It's a lot to navigate. So, we're cutting straight to the data in this episode.

Plus: we're pulling on the work and research we've done in many different communities to explore how going plant-based can be as much a cultural or logistical hurdle as a health-driven or ethics-based choice.

In this episode, we discuss:

• Whether protein deficiency is a realistic concern

• Protein myths: plant vs. animal

• What the actual protein science says (and why most Americans already get more than enough)

• The role of saturated fat, fiber, and the microbiome

• Processed vs. unprocessed meat — what matters most

• How identity, culture, and family can make going plant-based challenging

• How cooking method changes risk (yes, barbecue lovers… we go there)

• Meat alternatives: healthful option or "ultra-processed trap"?

• Practical, non-judgmental guidance for plant-forward or omnivorous eaters

To give this divisive matter the nuance it deserves, we welcome three of the most authoritative voices in this space:

DR. CHRISTOPHER GARDNER: the Stanford nutrition scientist behind landmark diet trials (including DIETFITS).

DR. ADRIAN CHAVEZ: a nutrition researcher, educator, and consultant, who previously joined us for 'Your Brain On... Supplements'.

DR. MATTHEW NAGRA: a nutritionist and science communicator, who you might remember from 'Your Brain On... Protein'.

This is... Your Brain On Eating Meat.

SUPPORTED BY: the 2026 NEURO World Retreat. A 5-day journey through science, nature, and community, on the California coastline: https://www.neuroworldretreat.com/

'Your Brain On' is hosted by neurologists, scientists, and public health advocates Ayesha and Dean Sherzai.

'Your Brain On... Eating Meat' • SEASON 6 • EPISODE 3

LINKS

Dr. Christopher Gardner

Dr. Christopher Gardner at Stanford: https://med.stanford.edu/profiles/christopher-gardner

Dr. Christopher Gardner on Instagram: https://www.instagram.com/cgardnerphd

Dr. Adrian Chavez

Dr. Adrian Chavez on Instagram: https://www.instagram.com/dr.adrian.chavez

Dr. Adrian Chavez's website: https://www.dradrianchavez.com/

Dr. Adrian Chavez's Podcast: https://www.thenutritionsciencepodcast.com/

Dr. Matt Nagra

Dr. Matt Nagra on Instagram: https://www.instagram.com/dr.matthewnagra

Dr. Matt Nagra's website: https://drmatthewnagra.com/