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: https://go.hubermanlab.com/S64A31j

Get emails on neuroscience, health, and science-related tools from Dr. Andrew Huberman: https://go.hubermanlab.com/newsletter

*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
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*Dr. Christopher Gardner*
Stanford academic profile: https://med.stanford.edu/profiles/christopher-gardner
Stanford Nutrition Studies Research Group: https://med.stanford.edu/nutrition
Publications: https://scholar.google.com/citations?user=NIFfgHkAAAAJ
Plant-Based Diet Initiative: https://web.stanford.edu/group/nutrition/cgi-bin/pbdi/wordpress/about
TEDxBoston Talk: https://youtu.be/mhJDUqZ3ZKc?si=kazHHgPb-WpgUXAS
X: https://x.com/gardnerphd
Instagram: https://www.instagram.com/cgardnerphd
Threads: https://www.threads.com/@cgardnerphd
LinkedIn: https://www.linkedin.com/in/christopher-gardner-9a52298
BlueSky: https://bsky.app/profile/cgardnerphd.bsky.social

*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: https://www.hubermanlab.com/disclaimer

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My breakfast box for overnight oats!

As someone who struggles to make breakfast every morning, overnight oats are one of the easiest ways for me to get in a satisfying and delicious meal! I’ve tried many overnight oats recipes, but this is one of my favorites.

Overnight oats is typically made in a mason jar, but I often found it difficult to mix the ingredients together, especially when I used my small mason jar. Once I prepared my overnight oats in my snack box, I never looked back! Not only is it portable, but it’s also easier to mix and saves me time in the morning by allowing me to store toppings in the same container but separately from the oats. *Snack container listed on my Amazon storefront*

Recipe:
– 1/2 cup oats
– 1/4 c plain Greek yogurt
– 1 tbsp chia seeds
– 3/4-1 tbsp maple syrup
– 1/4 tsp vanilla extract
– 1/2 cup almond milk (or whichever milk you prefer!)
– Cinnamon

Topping:
– Diced apples
– Chopped pecans
– Drizzle of maple syrup

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