Stanford nutrition professor: What to eat for your health – according to science

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From fads to fallacies, we dig into the misconceptions that have permeated diet narratives for decades, demystifying these diets to help us forge a personalized path toward sustainable well-being.

In today’s episode, we are joined by Christopher Gardner and ZOE regular Dr. Sarah Berry. Christopher is a Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Sarah is an Associate Professor in Nutrition at King’s College London and the Chief Scientists at ZOE.

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Timecodes:
00:00 Intro
01:13 Quick fire questions
03:12 Why do people go on diets?
05:55 Is it too late to change your diet?
07:10 How to adopt a better diet lifestyle in the long term
12:39 What are the worst diets for our health?
18:19 Why is there such a big gap between the scientific evidence and what we see on the shelves?
21:29 What should we do to improve our diet?
28:38 Do whole foods make us feel more full?
34:22 What does plant based mean and how does it tie in with the mediterranean diet?
35:33 Why is fiber so good for us?
38:42 Is it healthy to have fat in your diet?
40:15 Are reduced fat foods in supermarkets as good as they claim to be?
42:47 Low carb vs low fat study
48:23 What dietary revelations can we expect to see this year?
55:50 Summary
61:10 Goodbyes/Outro

Mentioned in today’s episode:

Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom, published in Nature
Link: https://www.nature.com/articles/s43016-023-00868-w

Popular Dietary Patterns: Alignment With American Heart Association 2021 Dietary Guidance: A Scientific Statement From the American Heart Association, published in AHA Journals
Link: https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000001146

Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins: A Randomized Clinical Trial, published in JAMA Network
Link: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812392

Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake, published in NCBI
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/

Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial, published in JAMA Network
Link: https://jamanetwork.com/journals/jama/fullarticle/2673150

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.

Episode transcripts are available here: https://joinzoe.com/learn/category/podcasts

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