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How Different Diets Impact Your Health | Dr. Christopher Gardner

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Mateina: https://drinkmateina.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levelshealth.com/huberman

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

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

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Mateina: https://drinkmateina.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levelshealth.com/huberman

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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