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

Disclaimer & Disclosures

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