How Different Diets Impact Your Health Dr. Christopher Gardner

<p>My guest is <a href="https://med.stanford.edu/profiles/christopher-gardner">Dr. Christopher Gardner, Ph.D.</a>, 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.</p>
<p>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.</p>
<p>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.</p>
<p>The episode offers data-supported advice for healthier eating.</p>
<p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/how-different-diets-impact-your-health-dr-christopher-gardner">hubermanlab.com</a>.</p>
<p><strong>Thank you to our sponsors</strong></p>
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<p><strong>Timestamps</strong></p>
<p>00:00:00 Christopher Gardner</p>
<p>00:02:32 Is there a Best Diet?, Individual Needs, Geography &amp; Diet, Lactose</p>
<p>00:11:02 Sponsors: Eight Sleep &amp; Mateina</p>
<p>00:13:49 Raw Milk, Lactose Intolerance</p>
<p>00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease</p>
<p>00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS</p>
<p>00:33:44 Processed Foods, Economic &amp; Time Considerations, US vs European Products</p>
<p>00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency</p>
<p>00:50:10 Sponsors: AG1 &amp; BetterHelp</p>
<p>00:53:11 Industry Funding, National Institute of Health (NIH)</p>
<p>00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study</p>
<p>01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)</p>
<p>01:17:14 Transforming American Diet; Taste, Health &amp; Environment</p>
<p>01:22:26 Sponsor: LMNT</p>
<p>01:23:43 Food Preparation, Chefs, Improve School Food</p>
<p>01:29:54 Scalability, Mega-Farms, Small Farm &amp; Farmer Loss</p>
<p>01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations</p>
<p>01:45:33 Protein &amp; Storage</p>
<p>01:52:12 Plants &amp; Complete Proteins?, Legumes, Bioavailability</p>
<p>02:01:58 Sponsor: Levels</p>
<p>02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt</p>
<p>02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome</p>
<p>02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake</p>
<p>02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food</p>
<p>02:45:32 Acknowledgements</p>
<p>02:47:55 Zero-Cost Support, YouTube, Spotify &amp; Apple Follow &amp; Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p>
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