Joining the conversation is Christopher Gardner, Ph.D., Director of Nutrition Studies at Stanford and a pioneer in plant-based diet research. He discusses the diet wars, including the merits of plant-based versus carnivore and Mediterranean diets. Gardner emphasizes the importance of personalized nutrition, debunks myths around protein needs, and explains why diet is crucial in disease prevention. He also dives into the significance of understanding dietary studies and the role of a healthy microbiome, offering clear insights on making better food choices.
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insights INSIGHT
Nutrition Science Consensus
There's more consensus than controversy in nutrition science.
Focus on whole foods, more vegetables, less sugar, and fewer refined grains.
question_answer ANECDOTE
Oat Bran Study Discrepancy
Two studies on oat bran had seemingly opposite conclusions.
One study used older adults with high cholesterol, while the other used college students with normal cholesterol.
question_answer ANECDOTE
A to Z Study
The A to Z study compared popular diets like Atkins, Ornish, Zone, and LEARN.
It revealed that individual responses to the same diet varied significantly, highlighting the complexity of weight loss.
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In 'In Defense of Food', Michael Pollan argues that the Western diet, characterized by highly processed foods and a focus on individual nutrients, has led to increased rates of chronic diseases such as obesity, diabetes, and heart disease. He proposes a simple yet profound alternative: 'Eat food. Not too much. Mostly plants.' This approach emphasizes the importance of whole, unprocessed foods, moderate portions, and a diet rich in plant-based foods. Pollan critiques the food industry and nutritional science for creating confusion about what constitutes healthy eating and advocates for a return to traditional, culturally informed ways of eating.
Eating Animals
Jonathan Safran Foer
In 'Eating Animals', Jonathan Safran Foer delves into the complexities of meat consumption, driven by his decision as a new father to determine whether his child should eat meat. The book examines the history and current practices of animal farming, highlighting the suffering of animals, environmental degradation, and health risks associated with factory farming. Foer weaves together personal narratives, interviews with various stakeholders, and historical context to discuss the moral and ethical implications of food choices. He emphasizes the importance of storytelling in understanding our relationship with food and the world around us, concluding that the detriments of factory farming outweigh the benefits of meat consumption, leading him to choose a vegetarian lifestyle for his family.
Lentil underground
Liz Carlisle
Lentil Underground tells the inspiring story of a group of Montana farmers who broke away from the industrial farming system by growing organic lentils. Led by David Oien, they developed a thriving movement that promotes sustainable agriculture and community-driven food systems. The book explores the challenges and successes of these 'renegade farmers' as they built their own markets and farming practices.
Here to guide us toward an evidence-based, rational model for nutritional health and teach us how to distinguish good nutrition science is one of the world’s leading and most innovative researchers, Christopher Gardner, Ph.D.
Dr. Gardner is the Director of Nutrition Studies at the Stanford Prevention Research Center and a Rehnborg Farquhar Professor of Medicine at Stanford University. He's been researching the health effects of a plant-based diet for 20 years, and his research has provided significant and practical health insights to better inform our everyday dietary decisions.
Today we dive into the following topics:
What we know and don’t know about diet, weight loss, obesity, diabetes, heart & metabolic health;
the diet wars: plant-based vs. carnivore vs. Mediterranean & low-fat vs. low carb;
common misconceptions about protein requirements;
the importance of personalized nutrition and finding a sustainable diet for long-term success;
what makes a rigorous scientific study and why knowing a study’s funding source is important;
what defines a healthy microbiome; and
why diet is the most under-appreciated, underutilized factor in preventing disease.
Dr. Gardner is an absolute delight. It was an honor to spend time with him. I hope you find his insights clarifying, informative, actionable—and perhaps even life-saving.
The Rich Roll Podcast 
