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13 episodes with christopher gardner
11 episodes with christopher gardner
4 episodes with christopher gardner
2 episodes with christopher gardner
3 episodes with christopher gardner
2 episodes with christopher gardner
2 episodes with christopher gardner
2 episodes with christopher gardner
2 episodes with christopher gardner
The Louisiana legislature is considering a seed oil labeling bill. We spend some time explaining what seed oils are, why they're in the crosshairs right now, and whether they're actually bad for us. Dr. Christopher Gardner, Professor of medicine and nutrition scientist at Stanford University, joins us.
I'm excited to share my conversation with Stuart Phillips, where we dive deep into muscle building science - a topic that generates endless debate on social media. As someone who struggles with gaining muscle despite consistent training, I was shocked when Dr. Christopher Gardner told me muscle growth is "10% nutrition and 90% exercise." This contradicted everything I thought I knew, so I had to bring in Stu - widely considered the foremost expert on muscle development - to separate fact from fiction. The most fascinating insight for me was discovering that effective muscle building can happen across a wide range of repetition schemes - from as low as 3 reps to as high as 25 reps per set. This challenges the rigid "strength/hypertrophy/endurance" continuum that's dominated fitness advice for decades. Subscribe to The Neuroscience Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Caraway – Cook clean, live clean. Head to carawayhome.com/neuro and use code NEURO to get 10% off your next purchase.MUD/WTR - The coffee alternative. If you're ready to ditch the crash and sip smarter, go to mudwtr.com and use code NEURO to get 43% off + free shipping.Fatty15 - Get 15% off your 90-day Starter Kit when you visit fatty15.com/neuro and use the code NEURO at checkoutThe Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman
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
In this conversation with Dr. Christopher Gardner, we debunk a common nutrition myth—that we need massive protein to build muscle. You might know Dr. Gardner from his twin study featured on Netflix, which explores how diets affect our bodies. We discuss protein requirements, diet quality, and sustainable eating. Plus, Dr. Gardner reveals insights from his DIETFITS Study and SWAP-MEAT trial, challenging conventional views on weight loss and plant-based diets. For science-backed nutrition insights, this conversation cuts through the hype and offers strategies that might change how you think about protein and diet. If you're interested in evidence-based nutrition that cuts through industry hype, this conversation provides scientific clarity and actionable strategies that might change how you think about protein and diet quality. Subscribe to The Neuro Experience for more evidence-based health insights. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Hone Health – Take control of your hormones with at-home testing designed specifically for men. Get personalized insights and expert guidance to optimize your health and performance. Learn more at: https://honehealth.com/Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you're looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuroTroscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.- Get 10% off: https://troscriptions.com/NEURO- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMail Episode Timestamps: 00:00 Protein Myths & Leucine Threshold 02:58 Daily Protein RDA for Muscle Growth 06:17 Nitrogen Balance & Protein Recommendations 11:42 Nutrition vs. Exercise for Muscle-Building 16:37 Women's Fitness: Protein & Resistance Training 20:14 DIETFITS Study: Diet Quality vs. Macronutrient Composition 39:17 SWAP-MEAT Trial: Plant-Based vs. Red Meat 50:04 Impact of Nutrition Education on Health 53:18 The Protein Flip & Plant-Based Menus 59:14 Netflix Twin Study: Addressing Misconceptions & Criticisms The Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman
Are meat alternatives healthy? It's well known that many of us should reduce our red meat intake - and chances are, a lot of you already have. However, the craving for that meaty flavour - the desire to sink your teeth into a nice juicy burger can still linger. It's no surprise then, that supermarket shelves are now stocked with a growing variety of fake meat products. However, are these meat alternatives actually any healthier? Stanford Professor Christopher Gardner joins us to discuss his randomised control trial comparing the health effects of red meat against its plant-based counterparts.
Send us a textNew round, new theme and this time we are dealing with "forgotten dreams". We'll be watching films about dreams, aspirations, and goals that were once pursued but were lost or abandoned, with characters rediscovering them. This week's shake-up, "based on a true story", leads us to the 2006 film The Pursuit of Happyness. Starring Will Smith, Thandiwe Newton and Jaden Smith it is based on the true story of Christopher Gardner who risks it all to pursue a life changing opportunity.
Every five years, the U.S. Dietary Guidelines are updated based on the latest scientific evidence to help shape national nutrition recommendations. A panel of experts was assembled to review the existing research, evaluate new findings, and provide recommendations that will inform the next edition of the guidelines. One of the committee members involved in this process is Professor Christopher Gardner, a leading nutrition scientist at Stanford University, who joins us to share key insights from the committee's work. In this discussion, Professor Gardner provides an inside look into how the committee evaluated dietary patterns, the role of plant-based proteins, and the ongoing debate surrounding ultra-processed foods. He explains the rigorous process of reviewing scientific literature, the challenges in translating research into policy, and the critical role of health equity in shaping the recommendations. By exploring these themes, this episode aims to provide clarity on the scientific foundation behind the upcoming dietary guidelines. Whether you're a nutrition professional, researcher, or someone interested in how dietary recommendations are formed, this conversation sheds light on the key discussions shaping the future of nutrition policy. Timestamps [03:38] Interview begins [07:18] The rigorous process behind formulating dietary guidelines [12:10] Key questions addressed and major findings from the report [25:41] Identifying nutrients of concern and refining dietary patterns [33:39] The importance of health equity in dietary recommendations [36:04] Reassessing dairy's role in different population groups [41:05] Shifting the focus towards plant-based protein sources [47:52] The debate on ultra-processed foods and public health implications [58:24] Key Ideas segment (Premium-only) Related Resources Enroll in the next cohort of our Applied Nutrition Literacy course Subscribe to Sigma Nutrition Premium Join the Sigma email newsletter for free Scientific Report of the 2025 Dietary Guidelines Advisory Committee Previous episode with Prof. Gardner: Episode 223
Jacob och Erik diskuterar två olika artiklar den här veckan. Först ut är en text i nyhetsbrevet FodFix som handlar om förändringar på FDA de senaste veckorna. De verkar få en ny chef som är en tidigare advokat på en stor firma som bland annat arbetat med matindustrin. Samtidigt påstår sig advokaten vara en stor supporter av MAHA men frågan här hur det man säger och på det sätt man agerar passar ihop. Efter det diskuteras en artikel i SvD om protein med titeln ”Proteinöverskottet blir fett, det förvånar många”. I artikeln intervjuas en bra forskare vid namn Christopher Gardner som är en känd och respekterad forskare från USA kring huruvida det finns någon vinst med att höja proteinintaget. På Hälsoveckan by Tyngres instagram kan du hitta bilder relaterat till detta och tidigare avsnitt. Hålltider (00:00:00) Introsnack med mer mello (00:03:43) Kommer Trump och Kennedy att fixa FDA och frågorna kring matsäkerhet? (00:23:19) Överskott av protein blir till fett sägs det i SvD
Christopher Gardner, professor at Stanford University, and Richard Mattes, professor at Purdue University, join Double Take to set the table on ultra-processed foods (UPFs), digging into health implications, regulatory challenges and the role of UPFs in the American diet.
Current Nutritional Controversies- What is the Science Behind the Current Trends in Mainstream Media? Guest: Professor Christopher Gardner, Ph.D. Host: Kyla Lara-Breitinger, M.D. From the perspective of both mainstream and social media, it can often seem that there is more controversy than consensus about nutrition topics such as seed oils and ultra processed foods. To the contrary, Christopher Gardner, a nutrition scientist and professor of medicine at Stanford University finds just the opposite, that there is more consensus. However, recognizing the consensus requires providing important context for nutrition issues – in particular, with what, and instead of what. Once that context is provided, many of the topics with seemingly intractable disagreements like seed oils and ultra processed foods can be addressed from a more pragmatic perspective that can help us all to follow a more cardioprotective dietary pattern that leads to longevity and an increased health span. Join us as Professor Gardner addresses these topics with a uniquely engaging blend of humor and evidence-based science on this week's podcast. Topics Discussed: Discuss beef tallow vs. seed oil controversy. How did ultraprocessed foods become a dominant food source and how to win the battle against it? Keeping it simple and pragmatic for daily life- how do we follow a cardioprotective pattern that leads to longevity and increased health span? Connect with Mayo Clinic's Cardiovascular Continuing Medical Education online at https://cveducation.mayo.edu or on Twitter @MayoClinicCV and @MayoCVservices. LinkedIn: Mayo Clinic Cardiovascular Services Cardiovascular Education App: The Mayo Clinic Cardiovascular CME App is an innovative educational platform that features cardiology-focused continuing medical education wherever and whenever you need it. Use this app to access other free content and browse upcoming courses. Download it for free in Apple or Google stores today! No CME credit offered for this episode. Podcast episode transcript found here.
We're eating way too much meat. An unsustainable, unhealthy amount of meat. If you're looking for one way to drastically improve your health and carbon footprint — plant-based eating is it. But even if you're not going fully plant-based, reducing your meat intake is a huge step in the right direction. In this episode, we hear how our community has noticed a difference in their health since eating more plant-based, how much of an emissions impact we can make by eating fewer hamburgers, and we're talking to Professor and Nutrition Scientist Christopher Gardner about exactly how meat impacts our bodies.
Did you know you can now buy ice cream with added protein? Even breakfast cereals are jumping on the trend, boasting an extra protein punch. In nearly every supermarket aisle, you'll spot the catchy slogan "high in protein" plastered across packaging. But why is that? Are we not getting enough protein already, or are these high-protein products giving us too much? Our guest is Christopher Gardner, a professor at Stanford University and a member of ZOE's scientific advisory board, who has published widely on the relationship between protein and our health.
Good Alfacast friend, Christopher Gardner, joins us for an Alchemical dissection of the orchestrated mellee now engulfing terrestrial life on every level. Our discussion will traverse relevant topics from geoengineering, free-energy suppression and the very nature of the etheric mechanisms responsible for the fabrication of this realm in its entirety. Christopher shares our passion for self-sufficiency through homesteading, authentic medicine and the reclamation of our Divinity through purposeful action, so expect a solutions-oriented chat to both inspire and inform. Chris'topher' Gardner is an experienced Domesteader, builder, massage therapist and Podcaster from South Florida. After being immersed in the study of Vedanta Advaita he found himself in the middle of the Costa Rican jungle studying Viktor Schauberger, John Worrell Kelly, and Nikola Tesla for energy and food sovereignty. The quest for self sufficiency brought him to learn how to build domes with Super Adobe and ferrocement. Christopher has also launched his Coral Domes company in the Ozarks of Missouri while streaming with legends from around the world on his Biocharisma Podcast. Show links: https://topherhq.com/ Learn The True Nature Of Dis-Ease & How Our Bodies Actually Work: https://alfavedic.com/themyth/ Join Our Private Community And Join In The Discussion: https://alfavedic.com/join-us/ Follow our new YT channel: / @offgridelegance Get our favorite blue blocker glasses! https://alfavedic.com/raoptics Learn how to express your law and uphold your rights as one of mankind. https://alfavedic.com/lawformankind Alfa Vedic is an off-grid agriculture & health co-op focused on developing products, media & educational platforms for the betterment of our world. By using advanced scientific methods, cutting-edge technologies and tools derived from the knowledge of the world's greatest minds, the AV community aims to be a model for the future we all want to see. Our comprehensive line of health products and nutrition is available on our website. Most products are hand mixed and formulated right on our off grid farm including our Immortality Teas which we grow on site. Find them all at https://alfavedic.com Follow Alfa Vedic: https://linktr.ee/alfavedic Follow Mike Winner: https://linktr.ee/djmikewinner
Thank you for tuning in to another episode of *Tin Foil Hat* with Sam Tripoli! In this episode, we're thrilled to welcome back Christopher Gardner to discuss his expertise in disaster preparation, dome construction, and soil replenishment using biochar. This episode is packed with insightful content you won't want to miss. Nothin but bangers. Thank you for your continued support! Check out Sam Tripoli's new special "Why is Everybody Gettin Quiet?" that drops Oct 15th on Rumble.com/Quiet and SamTripoli.com! Join the WolfPack at Wise Wolf Gold and Silver and start hedging your financial position by investing in precious metals now! Go to samtripoli.gold and use the promo code "TinFoil" and we thank Tony for supporting our show. CopyMyCrypto.com: The ‘Copy my Crypto' membership site shows you the coins that the youtuber ‘James McMahon' personally holds - and allows you to copy him. So if you'd like to join the 1300 members who copy James, then stop what you're doing and head over to: CopyMyCrypto.com/TFH You'll not only find proof of everything I've said - but my listeners get full access for just $1 If you want to Leave a message for TFH Live! please call 323-825-9010. Watch live very Tuesday at 3pm pst at Youtube.com/@SamTripoli Check out Sam "DoomScrollin with Sam Tripoli" Every Thursday At 2:30pm pst on Youtube, X Twitter, Rumble and Rokfin! Grab your copy of the first issue of the Chaos Twins now and join the Army Of Chaos: https://www.indiegogo.com/projects/chaos-twins-1-by-sam-tripoli-paranoid-american--2/coming_soon/x/5548203 Want to see Sam Tripoli live? Get tickets at SamTripoli.com: The World- Sam Tripoli's new special "Why is Everybody Gettin Quiet?" that drops Oct 15th on Rumble.com and SamTripoli.com! Tulsa, Oklahoma: Headlining the Looney Bin Nov 14th-16th https://tulsa.loonybincomedy.com/ShowDetails/e14192d7-3a8d-4780-b83e-e78f20afdf3e/bca30415-8e4e-4ec5-817d-52222ac57427/Sam__Tripoli/Tulsa_Loony_Bin Tampa , Fl: Headlining Sidesplitters on Dec 6th https://ci.ovationtix.com/35578/production/1080723 Cancun, Mx: Jiujistu Overdose Dec 12th-15th https://www.jiujitsuoverdose.com Please check out Christopher Gardner's internet: Website: https://topherhq.com Instagram: https://www.instagram.com/biocharisma Podcast: BioChar- https://bit.ly/3NxTLBU Please check out SamTripoli.com for all things Sam Tripoli. Please check out Sam Tripoli's Linktree: https://linktr.ee/samtripoli Please Follow Sam Tripoli's Comedy Instagram: https://www.instagram.com/samtripolicomedy/ Please Follow Sam Tripoli's Podcast Clip Instagram: https://www.instagram.com/samtripolispodcastclips/ Thank you to our sponsors: FUM: FÜM has served over 300,000 customers, and you can be the next success story. 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The premise: 22 sets of healthy twins are put to the test. One identical twin begins to eat an entirely plant-based diet while their sibling eats a meaty omnivorous diet. While 70% of the diets were identical, 30% of the omnivorous diet was comprised of meat and other animal foods. It would be that 30% that proved the difference maker in terms of the cardiometabolic health of the twins. In just eight weeks the changes were nothing short of astounding. On average, the twin eating the plant-based diet lost an additional four pounds, lowered their LDL ("bad") cholesterol by 15 points, and experienced a 20 percent improvement in fasting insulin compared to their meat eating sibling. Go inside the remarkable study that was the basis for the hit Netflix documentary You Are What You Eat. Nutrition scientist and Stanford professor Christopher Gardner, PhD, is one of the lead researchers of the study. He outlines the findings and takes you behind the scenes of the documentary when he joins "The Weight Loss Champion" Chuck Carroll on The Exam Room Podcast. Topics Discussed - Telomeres lengthening with plant-base diet - Genetics, biological clocks, and aging - Cholesterol effects on twins - Challenges of the study - Responding to criticism - And more This episode was recorded at the International Conference on Nutrition in Medicine in Washington, D.C. — — SHOW LINKS — — Vegan Twin Study https://bit.ly/TwinStudyVegan — — — You Are What You Eat Netflix: https://www.netflix.com/title/81133260 — — — Dr. Christopher Gardner Instagram: https://www.instagram.com/cgardnerphd X: https://x.com/GardnerPhD — — EVENTS — — Charlottesville VegFest Where: Charlottesville, VA Date: September 15 Tickets: http://www.veganrootsfest.org — — — Wellness Weekend Where: Davis, WV Date: September 27-28 Tickets: https://www.brendaworkmanspeaks.com/wellness-weekend — — — Power Foods Revolution Tour Where: New York City Date: October 5 Tickets: https://bit.ly/PowerFoodsNYC — — BECOME AN EXAM ROOM VIP — — Sign up: https://www.pcrm.org/examroomvip — — THIS IS US — — The Exam Room Podcast Instagram: https://www.instagram.com/theexamroompodcast — — — Chuck Carroll Instagram: https://www.instagram.com/ChuckCarrollWLC Facebook: http://wghtloss.cc/ChuckFacebook X: https://www.twitter.com/ChuckCarrollWLC — — — Physicians Committee Instagram: https://www.instagram.com/physicianscommittee Facebook: https://www.facebook.com/PCRM.org X: https://www.twitter.com/pcrm YouTube: https://www.youtube.com/user/PCRM Jobs: https://www.pcrm.org/careers — — SUBSCRIBE & SHARE — — 5-Star Success: Share Your Story Apple: https://apple.co/2JXBkpy Spotify: https://spoti.fi/2pMLoY3 Please subscribe and give the show a 5-star rating on Apple Podcasts, Spotify, or many other podcast providers. Don't forget to share it with a friend for inspiration!
When you hear university dining, you likely have images in your mind of college students with trays and hand waiting in a line for a meal in a dining hall. You may even think of a food court or a trendy food hall in the cool part of town. But there is so much more happening behind the scenes. Today we will learn about Menus of Change University Research Collaborative, MCURC for short, which is a nationwide network of colleges and universities using campus dining halls as living laboratories for behavior change. The Collaborative's goals are to move people towards healthier, more sustainable and delicious foods using evidence-based research, education and innovation. Our guest today is the Collaborative's co-founder and co-director, Stanford University's Sophie Egan. Interview Summary I'd like you to tell our listeners a little bit more about the Menus of Change University Research Collaborative. What is it and how does it actually work? The Menus of Change University Research Collaborative was co-founded by the Culinary Institute of America and Stanford University, two divisions there, the Stanford Prevention Research Center and the School of Medicine, and Residential and Dining Enterprises. And that should tell you something is different in our vision, which is that first and foremost, we wanted to break down silos that exist on campuses between experts in food who work in academic realms. So, researchers, faculty who may be studying food, either from one certain discipline or ideally some cases transdisciplinarily, and those who actually feed students, the experts in the dining programs on campus. And Stanford was a good place to co-found this because of this great partnership that already existed between the dining program and between Dr. Christopher Gardner at the School of Medicine. But that model has actually now been replicated. We are at 70 plus institutions, not only across the U.S., but actually increasingly internationally. In addition to fostering that collaboration and breaking down those silos on a given campus, we really wanted to foster collaboration between universities to take what we consider kind of a plug-and-play research protocol. You know, a given design of a study that, as you said, uses campus dining halls as living laboratories and actually replicate research. So that's what we've done. It's been incredibly fun to be part of it from the beginning, and it's been incredibly exciting and impactful because of the approach that we take. We really democratize even what it means to be a researcher, to be involved in research. We have involvement in the collaborative and in research projects from students, faculty, of course, who are critical in their expertise, but also executive chefs, nutrition and sustainability experts. And many other research collaborators who are mission aligned organizations like EAT and REFED and Food for Climate League, who bring their own kind of comparable expertise. And we all work together to shape these living lab studies and then to test those at multiple sites to see if this a more generalizable effect? Or is that something just those west coast schools work for? Or is this only something that, you know, more elite schools where students of a certain demographic really respond? But that's also the beauty is the diversity of the institutions that we have. Geographically, public private, small and large. And we're really brought together by the kind of common language of what's also in our name, Menus of Change. And these are these principles of optimizing both human and planetary health through the food on our plates. And for us really, especially through students, changing that trajectory and cultivating the long term wellbeing of all people in the planet, one student, one meal at a time. Wow. This sounds like a really amazing program. And I love the fact that you're working across different types of universities across the U.S. and even outside. And it does make me believe that the findings that you have are applicable in a broader setting than if one institution does it. I can appreciate the power of the Collaborative. I want to know a little bit more about the impact of the collaborative. What has it been up to this point and in what ways have you seen this collaborative generate new ideas or new research findings? Yes. So, we've got about six peer reviewed publications under our belt with more on the way. Our latest is called the University Procurement and Planetary Health Study led by Dr. Jackie Bertoldo, who was at the Johns Hopkins University and also Stanford Food Institute. But we have a number of academic publications also in the works. And then importantly, we actually have produced 13 operational publications and reports. So, what that illustrates is that we've come to realize that those that are collaborating have different currencies. Publishing in a peer reviewed journal, that's what motivates academic researchers, right? That's what's going to enable them to invest time and resources. Fundamentally, this is primarily something that people do, in their free time, right? It's a volunteer-based network of over 300 members. But if they're going to work on a project, it has to have some value to their own work. But what has value to those in dining operations is implementable, real, tangible strategies, recommendations, and guidelines that translate 'these are the findings of a certain study into what do you want me to do about it? How do you want me to change my menu, sourcing, the design of the dining hall, the choice architecture, right? The food environment itself. How do you want me to change something in the operational setup?' Maybe, if it has to do with food waste. All of these resources are on our website. We also have three really exciting new projects in the pipeline. So that's our research and publication impact to date. But I should say that importantly, it's much more meaningful to us who take those resources and acts upon them. We know that universities are unique places to conduct research, but our research is not aimed only at the campus dining sector. It's actually offered open source to inform and shape the entire food service industry. We have been thrilled, for example, one of our kind of flagship publications called the Edgy Veggies Toolkit has been implemented and adopted by some of the largest food service companies in the world. Think of Sodexo, Aramark, Compass, who are phenomenal members of the collaborative. Think of corporate dining programs, hospitals, hotels, elsewhere. K 12 environments. And that's, to us, the most important kind of reach is to know that those toolkits, those resources. Edgy Veggies was about how you could simply change the way you describe vegetable-based dishes on a menu, to use more taste focused language, to increase the appeal. We actually demonstrated you can measurably increase selection and consumption of vegetables. So, you can imagine that has applications in public health in countless settings. Even those of us trying to feed our kids. Hey, if I call tonight's broccoli, you know, zesty orange broccoli versus just broccoli, maybe my kid will eat more of it, right? So, it has applications in countless different contexts. Another really big area for us is our collective purchasing power. So, we learned at some point that it's not only that these organizations, the institutions that are part of the collaborative are brought together by a desire to co create research, but it's really that alignment on healthy, sustainable, plant forward future for the food service industry. And so we've actually created this collective impact initiative where it's our combined purchasing power. We've now measurably reduced our combined food-related greenhouse gas emissions. By 24 percent just between 2019 and 2022, and that's across 30 institutions, 90 million pounds of food. I mean, this is a huge outcome for us, and we're not stopping there. We had a goal to reduce by 25 percent by 2030, and now reaching that, we're A, enhancing the target to a 40 percent reduction by 2030. But importantly, we're actually measuring now the uptick in diet quality. So, because human health is equally important to that sustainability part, that University Procurement for Planetary Health study that I mentioned, we're actually able to see that if we are aligning our procurement, meaning what do we buy in the total pounds of an institution and then in the aggregate, right? How plant forward, how healthy and sustainable is that kind of portfolio, that total mix of foods that we're purchasing? And we can actually really increase the diet quality and that kind of average health profile at the same time. So, getting that data layer is really key. And it's the kind of area of impact that has so much momentum and will only continue into the future. Also, lastly, just to say our student engagement numbers have really grown, and that's critically important because educating and cultivating the next generation of food systems leaders. is also core to our work. We have our MCRC Fellows program and that has really grown to have about 30 fellows from a number of institutions all around the country. That's another great way that anyone interested can get involved in. Students are a reason for being. So, it's key that they see these ways to make an impact through their work as well. I am really impressed with the improvements in lowering greenhouse gas emissions or improving sustainability of the dining facilities. How actually did you all do that? I mean, it sounds like you're asking people to report and through that reporting, you see reduction? Can you explain? Coming soon is our 2.0 learnings report that will answer that exact question, but we do have a 2020 version. We call it the early learnings report that shares what it sounds, you know, the early learnings of what works, what doesn't. But what I can tell you can have been kind of the big keys to that success. First, collective target setting. We have been able to welcome institutions that really don't necessarily have the political support, the kind of stakeholder buy in, to make a big public commitment. Some schools do, some institutions do, and that's great. And others, they can sort of take cover, so to speak, in contributing to something where, you know. Their pace of change may be different. And so, it's really kind of contributing to something larger than only their institution, but also having the comfort that it's going to be fits and starts. It may not be linear. It may not be all forward. It might be a little bit backward in terms of the progress trajectory. So that's been really key to having a real diversity of schools where it's not only those that are at the very leading edge. And it's in again, places that aren't as comfortable coming out with a big splashy public wedge. The other big thing that's been key is that we have created a very streamlined framework for data collection. Instead of kind of saying you must submit your data for every single item you've ever purchased, we've on a smaller subset of food categories, where it's easier for them to track, we've created a streamlined and standardized template for them to submit the data, and we also provide individualized reports back to that university. It's confidential. They are the only one who gets it. And that's very motivating because a lot of institutions don't have that resource or that expertise to conduct that analysis to track their emissions year over year. It's almost like getting kind of a free consultancy. But it's what creates that reciprocity where we need their data. We need their collective contribution to the collective effort. And they're getting something out of it because they do have to take the time to find the data and to submit it to us. And then the other thing I think has really been key is, and this was kind of the core concept of collective impact, is continuously iterating. Every year we're listening to those involved in tweaking, you know, how we're asking for the data, how frequently we used to ask for it twice a year, and now it's annually, for example. So always kind of iterating, testing and iterating to make the processes mutually beneficial as possible. And then also keeping the door open for those other institutions to join. It's kind of a cohort effect where we have some institutions that have been part of it from the beginning and others that have only been submitting data for a year and everyone is playing a role. Great. Thank you for sharing that. I want to ask you a little bit more about your other work that you're doing because you're the co-director of the collaborative. You're also the co-director of the Stanford Food Institute. Can you tell our listeners more about that institute and what you're working on there? The Stanford Food Institute was founded by our visionary leader, Dr. Shirley Everett, who's Senior Vice Provost for Residential Dining Enterprises at Stanford. And she really had this vision to bring together an entire community of people to shape a better future of food for the benefit of all humanity and, and really embracing how much food is happening on the Stanford campus. To have the Stanford Food Institute be really this hub and this home for what belovedly we say at Stanford, it's a very decentralized place. There's a ton of entrepreneurial spirit and that's fantastic and should be, but often we don't know what everyone else is doing. So, it's a great opportunity for the Stanford Food Institute to be that magnet and say, come one, come all, whatever student led group, research project, course, event, you know, we want to work with you. So, in practice, what we really do is we work across research, education and innovation to bring together that community and work on this better future. We have a really strong focus on racial equity in the food system, as well as bold climate action. Those are kind of some cross-cutting themes. Our R&DE (research, development, education) core values that have to do with excellence and students first, sustainability, health, deliciousness. All of those things are kind of foundational at the same time. So we actually collaborate with faculty in all seven schools, which is for me super fun because I get to learn about the business dimensions of food and the psychology and social sciences. We have the new Stanford Doerr School of Sustainability that is a very active partner. We have phenomenal partners in the School of Medicine. And when possible, of course, we bring them all together. One really phenomenal culmination of all of those different research efforts is we host something called the Stanford Food Institute Food Systems Symposium, where every year, I like to explain it as a food systems science fair. It's a kind of exhibition style showcase. Researchers get really creative with how they show their work. We had over a hundred researchers at our latest symposium. And it demonstrates that real diversity of disciplines and topics that, that touch food because that's what's so exciting about food. It touches all parts of society. That's one big example. And then we have a number of community partnerships in the Bay Area. One is with the nonprofit Farms to Grow and we're really committed long term to helping support black farmers, not only in California, but sharing our model for increasing supplier diversity and equitable supply chains with other institutions. So those are just two examples, but it's really such a pleasure and an honor to lead the Stanford Food Institute. And as you can likely gather, it's really quite complimentary to the menus of change university research collaborative as well. I am really excited to learn about this symposium. And I got to say, I've worked in land grant institutions before, and I studied at land grant institutions. And so it's interesting to hear of a school like Stanford that is not a land grant. That doesn't have a tradition of agriculture in a narrowly defined sense engaging in this work. I mean, how is it that you're able to find that many people? You said a hundred folks were working on different projects related to the food system. Is it just happening, and people don't necessarily know that it's happening and you're able to bring them together? What's going on there? That's a good question. I don't have a scientific answer. I have a hunch. Anecdotal evidence. We're talking about research here. So, I've got to be clear on my methods for answering. I'll tell you, Norbert, so before I was in this role, one of the things I did was I taught a class at Stanford in the School of Design that was all about food systems careers. And it was essentially a stopgap because there was so much interest from undergraduate students in careers in food systems. But they didn't know what on earth they were going to do to make money, to make a living. How were they going to tell their parents I'm going to use all this money you spent on my degree to do what exactly? There also was just not a clear sense of even what the role types were. What's out there? What's possible? How can I make a difference? And so that class that we co-taught for several years. And I say that because that was just an interesting signal of how many students were interested, sort of, you know, poking at the edges. But a lot of them, to be honest, I call it off ramping. They didn't see the path. They just went the path that was more clear cut. They went to law school or they went to med school. And then they said, ‘well, I'll just like cook at home as a side hobby instead. Because maybe my passion for food doesn't need to be my career.' And so I think what we're really doing with the Food Institute, and there's a number of other kind of similar initiatives, is trying to say, let's try to, you know, address this in a more root cause kind of way. We have something now called the Stanford Food Systems Community, which is just a list serve. And in the fall, we host an event right at the beginning of the year where it's, it's kind of a, again, a come one, come all. We come to the farm, the actual farm at Stanford and have a pizza party and get to know all the different events and things on campus. I think to me, it's, it's a groundswell that's happening nationwide. So, I'm also an author and I've spoken for my books at a lot of universities. And I will often get asked to speak to the career services department. They'll ask me, can you talk about careers in food systems? I've seen this groundswell of interest from students. And then I think a lot of faculty also are really seeing how maybe they study law or a certain dimension. But its kind of either like backs into food or stumbles upon food, maybe. You know, we don't have, like you're saying, we don't have a department in nutrition. I mean, we don't have a specifically food kind of academic framework. But it's more those inherent intersectionalities with food where it's almost in, I think, inescapable to faculty. And then it's really kind of bolstered by how many students are expressing interest. It's something I'm really excited to see where we're in conversations with faculty to do even more to just make students aware of how many classes there are. Because I think sometimes that is the challenge that it's there, but they just don't know how to access it. Right. Thank you for sharing that. And I got to say, I've been taking notes, so I may follow up with you some more later. You've been working with campus food leaders for over a decade now. And you talked about that even in, I guess, in referencing the class as well. What is it about colleges and universities that excite you when it comes to making positive changes in the food system? And you've given me a little bit about that. I'm intrigued to see what else are you seeing? You know, it's surprising. It's the longest I've done something, like a certain one specific role is, is co leading this collaborative. Because I actually co-founded it when I was with the Culinary Institute of America on the other side of the partnership. And I think I have just a deep appreciation, and maybe I like to describe myself as an I realist, idealist mixed with a realist. A realistic view of the potential for universities to be change agents in society. Does it mean they always use that potential? No, but it's there. It's everything from the incubators of new knowledge. They're where new ideas emerge, right? I remember when I first went to the University of Bologna, and it's been there for a thousand years. That's just incredible, right? But it's also a place of growth and expanding your mind for students. Many of these higher education institutions are what's been referred to as anchor institutions. They are huge employers in a region. They are huge thought leaders in a region. They're places of opportunity for all kinds of different things. Whether it's collaborations with private sector and industry, whether it's international kind of tourism and exposure, I mean, so many different possibilities there. And I think the other big thing is that, and I should just say on the anchor institution point, it's the, all that purchasing power too, that I mentioned right there. Very streamlined, fairly agile decision making. I'm sure someone on the podcast is going to say, you think Higher Ed is agile, you know. There's bureaucracy, I know, but I just mean compared to some other food service companies or industries where it's really hard to make changes within campus dining, in particular, you do have a fairly sizable, you know, amount of purchasing power that can have fairly quick, they can be early adopters and they're known as early adopters. The food service industry really looks at what's campus dining doing. That's the tip of the spear. That's a signal of the trends to come. That's a signal of what are going to be the new norms. And the last thing is that we really embrace the fact that students in college, this is this unique period of identity formation. They're figuring out their relationships to food. What is the role that food is going to play in their lives? What do they value? How does that get reflected through food? How does that make them feel? How do they perform academically, physically, et cetera? And of course, for community and belonging, coming together, breaking bread, et cetera. We really love this stat where we've seen that in a given year, we have 4 million meals across the collaborative. But it's not just the meals that these students eat when they're on our campuses. It's the billions of meals they will go on to consume in their collective lifetimes, and when they go on to be decision makers and parents and in the other future realms. And again, that shaping formative opportunity. There are many reasons, I guess, that I've been motivated and I think the potential is still just tremendous. I'm excited for all that's ahead. This is great. And I love the idea and the recognition that this is this formative time for students. That their taste, which may have been shaped, of course, from home, but are being transformed in the dining halls. The place where they're learning to step out and make decisions about food in a way that they couldn't even in high school. I really appreciate this idea and this opportunity. And I appreciate the sort of seriousness that you take at approaching this issue. I have to say, as someone who's related to or connected to a policy center, I am intrigued to think about what kind of policy initiatives, federal, state, even university, do you see coming out of the work of the collaborative? Well, you know, it's really exciting when there is, again, I mentioned that our schools are both public and private, right? So, policy has so many opportunities to kind of shape, again, that social or political will that the decision makers administrators, dining directors may have to pursue something. So, you know, the University of California has been part of the collaborative, most of their campuses have been part for a very long time. And it just is a good example, I think to me, where in that state, there is so much support from the governor's office for farm to fork, local procurement, direct procurement, supplier diversity, regenerative agriculture, climate friendly and plant forward meals in public schools, in K 12. It's that sort of enabling environment, I think, that policy can create and also learn from. So, if it sees constellation of institutions, making a bold move or all aligning on the same kind of, you know, targets or metrics, that can give them the wind at their backs to pass something that maybe applies to all publicly run institutions. Or all food vendors in their state. For example, I would love to see more policy efforts on data and reporting. As I shared with you about collective impact, we're really proud of what we've done, but this is all voluntary, right? We're just choosing to measure this and hold ourselves accountable and keep striving. But I think at some point if it becomes required, you could have more resources in these institutions being brought to do that hard work that is required. I mean, it's not only, you know, sharing with us, but then it's analyzing your menu. What were the strategies that led to that biggest reduction? How did the student feedback go? Working with suppliers is a huge area that Stanford's really excited to have begun, but it takes time. It's, and we need more support, more capacity to do that. I could envision that if there were more requirements kind of coming from policy for some of that tracking and disclosing. And an example that gives me reason to think that's possible is again in California. Something called SB 1383 requires Institutions like ours and all others to disclose their food donation amounts. And I think that's a really interesting example again of measuring something. Bring a measurement requirement from policy to something that maybe everyone's already been doing because it was just best practice, or something that they wanted to know for themselves again that more voluntary. I think there's a lot of opportunities to do more of that. And I would love to see more of those state and regional policies, but also some of these kind of best practices emerge from some of these states and counties that become perhaps nationwide. You know the old saying, if you don't measure it, you can't change it because you don't know. And I love the fact that the collaborative sees itself as a place to prototype, to figure out how do we collect these data. How do we make it less burdensome? Because if you can figure those things out, then I can imagine allowing others to replicate that. This is a great test bed for what policies could look like by the work that you all are doing, it sounds like. And I think that's a really important point because I think the fear would be that policies get created in a vacuum, right? Where you just say, we're going to require you to disclose XYZ crazy detailed things that either an entity doesn't know how to get, can't get, or it costs them thousands and thousands of dollars to collect, or something along those lines. And so, really marrying feasibility, sort of what measurement tools exist how is the kind of dynamic between humans in your environments and those technology tools? I mean, food waste measurement right now is an area that we're really focusing on that because AI and there's a huge opportunity to kind of reduce the burden on staff. But so far, it's been difficult for pretty much every food service operation, including campuses, to get really high-quality food waste data. Even though they may have these tools. And it often has to do with how difficult, how much time it requires staff. I think it's really key that policymakers really, yeah, work with institutions like ours. We love to be, as you said, that kind of prototyping place to find the right balance of rigor and frequency and volume of data with, again, kind of labor and financial constraints and operational realities. And for us, it's also critically important to keep in mind the student experience. How do we not do so many research projects in a four walled space so that we forget this is their home. This is where students eat and live every day. It can't only be about us getting as much data as possible, of course. It's just really accounting for all those variables in the equation. I appreciate this. And I swear, Sophie, we could talk forever. Let me ask you one last question. And I think this is a good place for us to come to an end. What are the different ways people can get involved in the Menus of Change University Research Collaborative? Excellent. Well, please do. So first, the easiest thing is just check out our website. Everything that we create is open source. As I mentioned, it for sure can be applied in university settings, but it pretty much across the board can be applied in a number of other settings. Food service, for sure, but also there's a lot of, whether it's prepared foods at retails, other settings in general. Check out moccollaborative. org in particular, our resources and research. The other way is if you're affiliated with an institution, if you're an academic researcher, and you can get in touch with us to find out about. Or you can become what we call a member institution where dining services and at least one academic researcher are involved. Then you're actually part of all that data collection kind of effort. I think the other biggest area is if you have students who are interested, if once you become a member institution, as I mentioned, there's tons of opportunities to get involved in shaping research. But also in the educational side, which is through our MCRC student fellows program. So those would be some of the big ones, and we always love feedback, too. Tell us how you're utilizing the resources and how we can continue to identify gaps in the research agenda that we are uniquely positioned to help fill. BIO Sophie Egan, MPH is the Director of the Stanford Food Institute and Sustainable Food Systems at R&DE Stanford Dining, Hospitality & Auxiliaries, where she is Co-Founder and Co-Director of the Menus of Change University Research Collaborative. She is also the author of How to Be a Conscious Eater (Workman, 2020)—named one of Bon Appétit's “Favorite New Books for Climate-Friendly Cooking and Life”—and the founder of Full Table Solutions, a consulting practice that's a catalyst for food systems transformation. An internationally recognized leader at the intersection of food, health, and climate, Sophie is also a contributor to The New York Times Health section and Director of Strategy for Food for Climate League. Previously, Sophie served as the Director of Health and Sustainability Leadership/Editorial Director for The Culinary Institute of America's Strategic Initiatives Group. Sophie's writing has been featured in The Washington Post, TIME, Parents, The Wall Street Journal, Bon Appétit, WIRED, EatingWell, Edible San Francisco, FoodTank, and Sunset. She is a member of the Food System 6 Advisory Board, James Beard Foundation Sustainability Advisory Council, and the Food Tank Academic Working Group. She holds a BA with honors in history from Stanford University; an MPH with a focus on health and social behavior from UC Berkeley; and a certificate from the Harvard Executive Education in Sustainability Leadership program.
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
Research going back decades shows adding more fruits, vegetables, and non-animal sources of protein helps us live longer, healthier lives. A study featured in the Netflix docuseries You Are What You Eat: A Twin Study took that to the next level. Stanford researchers asked 22 sets of identical twins to go 8 weeks eating a healthy, varied diet and regularly exercising. One twin ate an omnivore diet, the other vegan. On this week's episode of Well, Now we talk to the lead researcher of the “twin study” Christopher Gardner on his findings and whether we really all need to go vegan to stay healthy. If you liked this episode, check out: How Your Food Can Fight Climate Change Podcast production by Vic Whitley-Berry with editorial oversight by Alicia Montgomery. Send your comments and recommendations on what to cover to wellnow@slate.com. Want to listen to Well, Now uninterrupted? Subscribe to Slate Plus to immediately unlock ad-free listening to Well, Now and all your other favorite Slate podcasts. Subscribe now on Apple Podcasts by clicking “Try Free” at the top of our show page. Or, visit slate.com/wellplus to get access wherever you listen. Learn more about your ad choices. Visit megaphone.fm/adchoices
In today's conversation we speak with Dr. Christopher Gardner, PhD is a nutrition scientist and Professor at Stanford, his research has been focused on investigating the potential health benefits of various dietary components or food patterns using randomized controlled trials. He has served on many committees for organizations such as the American Heart Association and the American Diabetes Association and has conducted and published dozens of human nutrition intervention trials. His ongoing trials involve examining the impact of dietary changes on the gut microbiome and inflammation/immune function. Current research interests include collaborating with chefs and dining operators as research partners in an effort to identify strategies to optimize the intersection of taste, health, environmental sustainability, and social justice in institutional food settings (e.g., universities, hospitals, worksites).
We're diving into more questions from you in this solo episode of the Darin Olien Show! You asked, and I'm answering the most popular questions with science-backed research. I discuss how to meet your protein needs with a balanced diet rich in whole food plants by referencing insights from experts like Dr. Christopher Gardner and Simon Hill. I also dive into the importance of selecting non-toxic cookware to support a healthy lifestyle and avoid harmful chemicals, as well as intermittent fasting for women. There are potential benefits and limitations you should know before deciding to go that route as there is an optimal fasting window tailored to factors like stress levels and menstrual cycles. Don't forget… You can order now by heading to https://darinolien.com/fatal-conveniences-book or order now on Amazon. Thank you to our sponsors: Vivo Barefoot: Get 20% off your first Vivobarefoot order with DARIN20 at www.vivobarefoot.com Barùkas: Go to www.barukas.com and use code DARINPOD10 for a 10% discount Find more from Darin: Website: https://darinolien.com/ Instagram: https://www.instagram.com/Darinolien/ Book: https://darinolien.com/fatal-conveniences-book/ Down to Earth: https://darinolien.com/down-to-earth/ Links Mentioned: Candiani Denim: https://www.candianidenim.com/ Viome: Use code OLIEN20 for a Viome discount Resources: Dr. Christopher Gardner: How Much Protein Should I Eat? Simon Hill: Dietary Protein Intake in Midlife Study Rich Roll: The Plant Power Way Simon Hill: The Proof https://plantyou.com/ Cookware: https://darinolien.com/product/xtrema/
Meat consumption continues to be high in both the US and the UK. Yet many governments advise reducing meat consumption, particularly red meat, due to both environmental and health concerns. In this episode, we delve into the sizzling world of meat alternatives. They promise sustainability, animal welfare, and better health. Buzzwords like "plant-based" and "meat-free" proudly adorn their packaging. But are they actually healthy? Or should we consider them as ultra-processed foods and avoid them?Christopher Gardner is a Professor of Medicine at Stanford University and the Director of the Stanford Prevention Research Centre, and a world-leading expert in how the food that we eat impacts our health. Follow ZOE on Instagram.Timecodes:00:00 Introduction01:25 Quickfire questions03:50 What is a meat alternative?05:22 What's driving the trend for more alternatives?07:47 Should you eat less red meat?08:38 What is in meat alternatives?10:22 Traditional meats vs meat alternatives13:41 Are meat alternatives ultra-processed?14:47 Latest scientific studies23:56 What were the findings?29:48 Is the quality of the protein as good as real meat?34:00 Are meat alternatives healthy?38:53 Are whole food based meat alternatives healthier?40:05 What are the practical tips around meat alternatives?43:21 How do ultra-processed foods come into this?45:23 What are other ways people can transition away from red meat?50:33 What are the differences between bad and good quality meat?
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Episode #312. Vegan vs. omnivore: learn about the Netflix documentary “You Are What You Eat” and the associated twin study with lead researcher, Christopher Gardner PhD. You'll learn about why Dr Gardner designed the study the way he did, unpack some key findings, and hear his response to criticisms. From publication, this study gained major media attention that was only amplified by the release of “You Are What You Eat”. With popularity comes criticism, in this case from some big names in online nutrition spaces. Hear the truth about the controversy surrounding this study and documentary, straight from the source. Specifically, we discuss: Intro (00:00) Introduction and background on Christopher Gardner's recent twin study (01:36) Navigating the Challenges of Science Communication and Critique (08:28) Introduction to the Twin Study and Its Unique Design (16:36) The Role of Identical Twins and Defining Plant-Based vs. Omnivorous Diets (22:45) Dietary Patterns and Health Outcomes: The Vegan and Omnivorous Diets (27:25) Diet Satisfaction and Adherence in Nutritional Studies (36:34) The Science of Study Design: Primary vs. Secondary Outcomes (42:05) Responding to critiques on calorie differences (51:58) Cardiometabolic Markers and Diet: A Deep Dive (55:17) Twin Nutrition Study Deep Dive: Lipid Markers, Cardiovascular Risk, and the Impact of Diet (01:00:13) Responding to Critiques (Peter Attia): The Complexity of Diet Studies (01:14:07) Addressing Critique of Mark Hyman (01:29:24) Funding from Beyond Meat and other organisations (01:38:55) Teaching about sustainability and stealth nutrition - Nina Teicholz critique (01:44:29) Is Plant-Based Diet good for the environmental health? (01:48:00) Reflecting on critiques and potential improvements to the study (01:53:47) Personal experience with the Netflix documentary (01:55:45) Outro (01:57:54) Connect with Professor Christopher Gardner on Twitter/X and Instagram. Head to https://nutrition.stanford.edu/ for more resources and studies, and the Stanford Nutrition YouTube channel for more videos. Listen to past episodes featuring Professor Gardner here. This episode is brought to you by: InsideTracker If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Sun Home Saunas Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase. Momentous My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com Eimele Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. 38TERA Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book
Hailed as the Godfather of Nutrition, Professor Christopher Gardner reveals if the Keto diet can have an effect on your mental health to help you understand the best way to fuel your body. Listen to the full episode hereWatch the full episode hereFollow me, Sarah Ann Macklin on Instagram
Today, we're joined by Dr. Christopher Gardner, a renowned nutrition researcher and Professor of Medicine at Stanford University. In this episode, Dr. Gardner shares his wealth of knowledge and valuable insights into nutrition science, from dissecting popular diets like ketogenic vs. Mediterranean to discussing his groundbreaking study on cardio-metabolic effects in identical twins randomly assigned to vegan or omnivorous diets, featured in the Netflix documentary "You Are What You Eat: A Twin Experiment." Throughout the episode, we delve into Dr. Gardner's research, uncover the truth behind diet trends, and hear his practical advice for achieving optimal health. “So the basic design is it's a randomized dietary trial. It happened to be identical twins, which was very unusual. I've never done it before. Identical twins are absolutely hilarious, but the two diet choices that they had to be willing to be part of either way, whichever way the coin was flipped, was a vegan or an omnivorous diet. And I want to clarify just for kicks here, a healthy vegan and a healthy omnivorous diet. There's a lot of bad ways to do any diet, and good ways, or better or worse, for any diet that you want to be on. When we looked at the metabolic risk factors, we had signed up on clinicaltrials.gov stating that LDL cholesterol was our primary outcome. And that dropped by about 15 milligrams per deciliter, more so in the vegans than the omnivores. We also saw a drop in insulin. We saw a drop in weight. Decrease in trimethylamine oxide. Their biological clocks got a little bit younger. Their telomeres stayed a little bit longer if they were vegans.” - Dr. Christopher Gardner What we discuss in this episode: - Telomeres, veganism, and longevity. - Chronological age vs metabolic age. - What fuels your brain? - Healthy foods and weight loss. - What makes a protein high quality? - Dr. Gardner's thoughts on intermittent fasting. - Fermented foods and the microbiome. - Microbial diversity and inflammation. - Dr. Gardner's recommendations for living a healthy life at a healthy weight. Resources: - Nutrition Studies Research Group | Stanford Medicine - https://med.stanford.edu/nutrition.html - Dr. Gardner's Twitter/X: https://twitter.com/GardnerPhD - https://twitter.com/GardnerPhD?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor - Instagram: Christopher Gardner (@cgardnerphd) • Instagram photos and videos - https://www.instagram.com/cgardnerphd/ - YouTube: Stanford Nutrition - YouTube - https://www.youtube.com/@StanfordNutrition - Watch You Are What You Eat: A Twin Experiment | Netflix Official Site - https://www.netflix.com/title/81133260 - BiOptimizers Magnesium Breakthrough: bioptimizers.com/switch4good - http://bioptimizers.com/switch4good ★☆★ Click the link below to support the ADD SOY Act! ★☆★ https://switch4good.org/add-soy-act/ ★☆★ Share the website and get your resources here ★☆★ https://kidsandmilk.org/ ★☆★ Send us a voice message and ask a question. We want to hear from you! ★☆★ https://switch4good.org/podcast/ ★☆★ Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips ★☆★ https://switch4good.org/dairy-free-swaps-guide ★☆★SUPPORT SWITCH4GOOD★☆★ https://switch4good.org/support-us/ ★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★ https://www.facebook.com/groups/podcastchat ★☆★ SWITCH4GOOD WEBSITE ★☆★ https://switch4good.org/ ★☆★ ONLINE STORE ★☆★ https://shop.switch4good.org/shop/ ★☆★ FOLLOW US ON INSTAGRAM ★☆★ https://www.instagram.com/Switch4Good/ ★☆★ LIKE US ON FACEBOOK ★☆★ https://www.facebook.com/Switch4Good/ ★☆★ FOLLOW US ON TWITTER ★☆★ https://twitter.com/Switch4GoodOrg ★☆★ AMAZON STORE ★☆★ https://www.amazon.com/shop/switch4good ★☆★ DOWNLOAD THE ABILLION APP ★☆★ https://app.abillion.com/users/switch4good
Keto. High protein. Intermittent fasting. So many diets claim to be the best way to lose weight. But do diets actually work? Research shows that diets don't lead to long-term weight loss for most people, and that even two people following the same “healthy” diet can have wildly different results. Stanford University nutrition professor Dr. Christopher Gardner has spent more than 20 years studying nutrition and comparing different diets. He spoke to CNN's Chief Medical Correspondent Dr. Sanjay Gupta to share what he's learned and shares his tips for personalizing the way you eat to fit your body's needs. Learn more about your ad choices. Visit podcastchoices.com/adchoices
Dr. Christopher Gardner is a nutrition scientist focused on what foods to eat and what foods to avoid for optimal health, as well as the forces that can successfully motivate people to improve their food and beverage behaviors. His recent research interests include: “stealth nutrition,” which focuses on shifting diets through the integration of non-health related approaches, like the connection between food and climate change; institutional food; and the microbiome.Christopher Gardner: “I would say the biggest thing for me is humility. I am a nutrition scientist. I understand the mechanism. You should eat that. [But] there is the business aspect, the marketing aspect, the legal aspect, the policy aspect, the cultural aspect, the historical aspect, the storytelling aspect… The humility to recognize how many other disciplines and factors are tugging at people's tongues and hearts and brains, has really been the greatest learning experience for me.”00:00 Intro to Dr. Gardner01:03 How nutrition research becomes a Netflix documentary 04:22 Using humor to inspire retention06:09 The road from philosophy to nutrition science07:20 The dissonance with access to nutrition information09:21 Food & Society: External motivators and behavior change14:51 Why institutions have a powerful role in food systems transformation16:55 The "instead of what" and "with what" approach to behavior change21:26 The complex nature of food choice25:50 How “stealth nutrition” influences choice29:34 Embracing humility and creative storytelling in science communication 32:18 Takeaways for changemakersLinksStanford School of Medicine Nutrition Studies Research GroupNetflix Documentary - You Are What You EatThe Game Changers DocumentaryCardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins A Randomized Clinical TrialMichael Pollan's Omnivore Dilemma Barbara Kingsolver's Animal, Vegetable, MiracleEric Schlosser's Fast Food NationMarian Nestle's Food PoliticsCIA's Greg Drescher on Using Deliciousness to Drive Change | Food Lab Talk Episode 13Keep in TouchSubscribe, rate, review the show at foodlabtalk.comFollow Food Lab talk on YouTube and LinkedIn*The views expressed by the guests in this podcast don't necessarily represent the host's views, nor those of his employer.
Tonight we're bringing together the genius gentlemen Christopher Gardner (BioCharisma Podcast) and Kyle Denton (Tippecanoe Herbs). Join us for a free form hangout with these extraordinarily wise guys, ask questions in the chat, and prepare for spontaneous enlightenment! Join this group on telegram to leave us a voice, image, text, or video message to play on the air: https://t.me/viberantcalls EPISODE LINKSBioCharisma - https://topherhq.com/Tippecanoe Herbs - Use INNERVERSE code at checkout - https://tippecanoeherbs.com/Root Radical Podcast - https://www.boomplay.com/podcasts/63842Slick Dissident (Gabriel) on Youtube - https://www.youtube.com/channel/UCSSMh4fE7dAdhPcdtP0rW2A TELEGRAM LINKSInnerVerse Channel - https://t.me/innerversepodcastInnerVerse Chat - https://t.me/innerversepodcastchat GET TUNEDhttps://www.innerversepodcast.com/sound-healing SUPPORT INNERVERSEExtended Episodes on Patreon - https://www.patreon.com/innerverseJoin Rokfin - https://www.rokfin.com/innerverseInnerVerse Merch - https://www.innerversemerch.comDonate on CashApp at $ChanceGartonCheck out the Spirit Whirled series, narrated by Chance - https://www.innerversepodcast.com/audiobooksBuy from Clive de Carle with this link to support InnerVerse with your purchase - https://clivedecarle.ositracker.com/197164/11489The Aquacure AC50 (Use "innerverse" as a coupon code for a discount) - https://eagle-research.com/product/ac50TT Vibe Rant intro theme by VOLO - http://volovibes.com/ Hosted on Acast. See acast.com/privacy for more information.
With so many different diets to choose from, it can be hard to understand what way is best to feed your body. We often avoid certain diets because of misconceptions where we believe we're going to miss-out on flavour and variety or find some too hard to stick to. Debunking some of these myths today and exploring everything from mediterranean to keto, is Prof. Christopher Gardner. Hailed as the Godfather of Nutrition, Christopher is here today to delve into his groundbreaking research conducted for the new Netflix's series ‘You Are What You Eat' - the study of plant-based vs omnivore diets in pairs of twins. Discover which diet comes out on top so that you can make the best choice for your body. Timecodes:00:00 - Cold Open00:47 - Show Intro1:45 - Quick Fire Questions2:59 - New Study/Netflix Documentary "You Are What You Eat: A Twin Experiment"7:39 - The most surprising results of the study - Genetic Make Up12:49 - The Impact of Dieting on Biological Age14:21 - Why Do Plant-based Eaters Have Better Dietary Outcomes17:55 - Changing Perceptions by Making Food Delicious and Less Boring20:41 - Food Quality and the Impact on Diet23:21 - Three Factors to consider with Looking at Food32:08 - Keto vs Mediterrean Diets - Carbohydrates and Grains40:06 - Refined Grains and Unrefined Grains42:56 - White Bread vs Brown Bread: Are They The Same?49:52 - The Long Term Effects of Gut Microbiome and Mental Health54:30 - Navigating the Landscape of Sensationalist Media55:38 - Lectins and Nutrition58:23 - What Should Be On Your Plate Of Food1:03:47 - How Plant Based Food Has Changed Over The Last Decades1:08:22 - The Next Step of Research In This Field1:11:33 - What Does Live Well Be Well Mean To You?******Thanks to my wonderful sponsors!The Better Menopause | thebettermenopause.comThe secret to a better menopause lies in your gutUse code BEWELL for 25% !!***London Nootropics | Londonnootropics.comFind your flow with adaptogenic coffeeUse code LIVEWELLBEWELL for 20% off***Sensate | getsensate.com Achieve relaxation and peace anytime, anywhereUse the code SARAHANN for 10% off******Watch this episode on YouTubeFollow me, Sarah Ann Macklin on InstagramTo give your wellbeing journey that extra boost, try my 30 day ‘Reset My Health' courseAnd sign up to my newsletter hereJoin my inner circle here!
From fads to fallacies, misconceptions have permeated diet narratives for decades. So, we dig in and demystify to forge a personalized path toward sustainable well-being.In today's episode, Jonathan is joined by Prof. Christopher Gardner and podcast regular Dr. Sarah Berry. Christopher is a professor of medicine at Stanford University and the director of nutrition studies at the Stanford Prevention Research Center. Sarah is an associate professor in nutrition at King's College London and chief scientist at ZOE.If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.Find top tips for better gut health from ZOE Science & Nutrition — download our FREE gut guide.Follow ZOE on Instagram.Timecodes:00:00 Intro01:00 Quick fire questions02:30 Why do people go on diets?05:07 Is it too late to change your diet?06:28 How to adopt a better diet lifestyle in the long term11:06 What are the worst diets for our health?16:47 Why is there such a big gap between the scientific evidence and what we see on the shelves?19:49 What should we do to improve our diet?25:40 Do whole foods make us feel more full?31:14 What does plant based mean and how does it tie in with the mediterranean diet?32:14 Why is fiber so good for us?35:50 Is it healthy to have fat in your diet?37:03 Are reduced fat foods in supermarkets as good as they claim to be?39:33 Low carb vs low fat study45:07 What dietry revalations can we expect to see this year?52:15 Summary57:39 Goodbyes/OutroMentioned in today's episode: Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom in Nature Popular dietary patterns: Alignment with American Heart Association 2021 dietary guidance: A scientific statement from the American Heart Association in AHA JournalsCardiometabolic effects of omnivorous vs vegan diets in identical twins: A randomized clinical trial in JAMA Network Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake in Cell MetabolismEffect 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 in JAMA NetworkIs 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.
Each day this week, we examine one of the world's most popular diets. Putting the latest scientific evidence under the microscope, we'll discover these diets' true impact on your health.Today, we're talking about the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.However, this relatively high-fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating, if you're not that confident in the kitchen.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program.Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro02:42 What is the concept of the Mediterranean diet?04:22 Why do we have more data on this diet?06:08 What are the main differences between this and other diets?07:30 How much meat is in the Mediterranean diet?08:20 Is the Mediterranean diet a “whole food” diet?09:10 How do whole grains fit into this diet?10:06 Where do oils and legumes come into this?11:31 What happens when you switch from a US/UK-centric diet to a Mediterranean diet?13:23 What is going on inside the body to deliver the health benefits?14:08 What are the possible challenges of the Mediterranean diet?16:05 Keto vs. Mediterranean diet study19:09 What's the verdict?19:50 OutroMentioned in today's episode: Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical Nutrition Is there a nutrition topic you'd like us to cover? Email us at podcast@joinzoe.com, and we'll do our best to cover it.Episode transcripts are available here.
Each day this week, we're examining one of the world's most popular diets. Putting the latest scientific evidence under the microscope, we'll find out these diets' true impact on your health.Today, we're talking about the century-old paradigm of weight management — calorie counting. Rooted in the law of thermodynamics, the notion is simple: Consuming fewer calories than expended results in weight loss.While seemingly straightforward, the practical application of calorie counting can prove challenging, with many of us underestimating our calorie intake or finding it difficult to maintain this diet long-term.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore this diet's complexities, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program.Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on InstagramTimecodes:00:00 Introduction00:42 Pre warning00:52 Topic Intro01:20 Why is calorie counting so popular?02:40 Does it matter what you eat or only about total calorie intake?04:14 What happens in your body when you eat fewer calories?07:08 What does the science say now?08:35 How does your metabolism change when you cut calories?10:29 Why is the diet still so officially accredited?11:23 What's the verdict?12:30 OutroMentioned in today's episode: Energy compensation and metabolic adaptation: "The Biggest Loser" study reinterpreted, from Obesity Is there a nutrition topic you'd like us to cover? Email us at podcast@joinzoe.com, and we'll do our best to cover it.Episode transcripts are available here.
Each day this week, we're examining one of the world's most popular diets. Putting the latest scientific evidence under the microscope, we'll find out the true impact of these diets on your health.Today, we're talking about the carnivore diet, a zero-carb approach centered on meat, fish, eggs, and minimal dairy while excluding all plant foods and alcohol.Advocates claim it can help with autoimmune conditions, type 2 diabetes, and weight loss, asserting that our ancestors thrived eating this way. However, there are questions about nutrient deficiencies and excessive saturated fat intake with this diet.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they explore its purported advantages and drawbacks.If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guide Follow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic intro01:10 Why would anyone want to follow the carnivore diet?01:45 What are people eating on this diet?01:59 What would happen if you ate this way?02:53 Can we get all the essential nutrients we need to live from this diet?03:37 What are the claimed benefits of this diet?04:21 Could you live on this diet long-term?05:18 What are the differences between animal carnivores and us?07:08 Are there any studies to show what happens when you follow it?08:32 Why aren't there any official studies on the carnivore diet?09:56 What's the verdict?10:25 OutroMentioned in this episode:Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet”, from Current Developments in Nutrition Is there a nutrition topic you'd like us to cover? Email us at podcast@joinzoe.com and we'll do our best to cover it.Episode transcripts are available here
Each day this week, we're examining one of the world's most popular diets. Putting the latest scientific evidence under the microscope, we'll find out the true impact of these diets on your health.Today, we're talking about the paleo diet, rooted in the idea of emulating our hunter-gatherer ancestors after concerns about the impact of a modern westernized diet packed with highly processed foods.However, the diet often involves consuming increased amounts of saturated fats, primarily from meat. This is associated with heightened cholesterol levels and heart disease risk.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they dissect the diet's potential benefits, pitfalls, and sustainability. If you want to discover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program.Follow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic intro02:05 Is the paleo diet a logical diet based on where we came from?03:03 What's so appealing about the stone age diet?04:19 What's the difference between paleo diets now and our authentic ancient diets?05:30 What are the theoretical health benefits if you were to follow the paleo diet?06:32 What are the downsides of following the paleo diet?07:09 How closely does the ancestral paleo diet match our modern paleo diet?09:25 What's the verdict?10:04 OutroIs there a nutrition topic you'd like us to cover? Email us at podcast@joinzoe.com and we'll do our best to cover it.Episode transcripts are available here
Each day this week, we're examining one of the world's most popular diets. Putting the latest scientific evidence under the microscope, we'll find out these diets' true impact on your health.Today we're talking about the low-fat diet, popularised in the 1970s and fueled by the belief that fat was the culprit behind heart disease and weight gain.However, the aftermath saw a surge in low-quality carbs. Food manufacturers, in the quest for low-fat options, replaced fats with sugar and refined grains, resulting in us opting for low-quality carbs over whole foods and whole grains.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the complexities of the low-fat diet, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program. Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro02:11 Why do people still follow low fat diets today?03:56 What happens in the body when you cut out fat?05:26 Does a low fat diet make you healthier?07:01 Is it possible to have a healthy low fat diet?09:49 If you choose a low fat diet with healthy carbs, is it better than a high fat diet?11:39 What happens if you remove all fat from your diet?12:06 What's the verdict?12:35 OutroIs there a nutrition topic you'd like us to cover? Email us at podcast@joinzoe.com and we'll do our best to cover it.Episode transcripts are available here.
Each day this week, we're examining one of the world's most popular diets. Putting the latest scientific evidence under the microscope, we'll find out these diets' true impact on your health.Today we're talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients — as well a reputation for being notoriously difficult to keep on top of long-term — many find ketosis elusive.In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls. If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.Top tips for better gut health from ZOE Science and Nutrition — Download our FREE gut guideFollow ZOE on InstagramTimecodes:00:00 Introduction00:42 Topic Intro01:54 Why would anyone follow the keto diet?02:59 What's the theory behind cutting carbs and switching to fat?04:16 What happens in your body if you follow keto correctly?05:59 What are the possible health benefits of switching to the keto diet?06:34 What are the downsides to following the keto diet?07:54 Keto diet study10:01 What's the verdict?11:37 OutroIs there a nutrition topic you'd like us to cover? Email us at podcast@joinzoe.com and we'll do our best to cover it.Episode transcripts are available here.
------------------------------- 通勤學英語VIP加值內容與線上課程 ------------------------------- 通勤學英語VIP訂閱方案：https://open.firstory.me/join/15minstoday 社會人核心英語有聲書課程連結：https://15minsengcafe.pse.is/554esm ------------------------------- 15Mins.Today 相關連結 ------------------------------- 歡迎針對這一集留言你的想法： 留言連結 主題投稿/意見回覆 : ask15mins@gmail.com 官方網站：www.15mins.today 加入Clubhouse直播室：https://15minsengcafe.pse.is/46hm8k 訂閱YouTube頻道：https://15minsengcafe.pse.is/3rhuuy 商業合作/贊助來信：15minstoday@gmail.com ------------------------------- 以下是此單集逐字稿 (播放器有不同字數限制，完整文稿可到官網) ------------------------------- 國際時事跟讀 Ep.K707: Vegan vs. Omnivore: A Twin Study Reveals Surprising Health Differences Highlights 主題摘要：Health Benefits of Vegan Diet: The study highlights a 10-15% reduction in LDL cholesterol, 25% decrease in insulin levels, and 3% weight loss among twins on a vegan diet.Plant-Based Richness: A vegan diet, excluding animal products, is noted for its higher fiber, vitamins, minerals, and phytonutrients, promoting cardiovascular health.Gradual Shifts for Health: Individuals need not fully embrace veganism; gradual reductions in meat consumption can still yield positive cardiovascular and weight-related outcomes. In a groundbreaking study, researchers examined the impact of a vegan diet on genetically identical twins and discovered remarkable differences in health outcomes. The study, conducted by Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center, compared twins who followed a vegan diet for eight weeks with those adhering to an omnivore diet of meat and vegetables. 在一項開創性的研究中，研究人員探討了純素飲食對基因相同的雙胞胎的影響，發現了在健康結果方面的顯著差異。這項研究由史丹佛預防研究中心的醫學研究教授克里斯多福·加德納（Christopher Gardner）主持，研究人員針對採用純素飲食和以肉類和蔬菜為主的雜食的雙胞胎進行比較。 The vegan group experienced a notable 10% to 15% reduction in "bad" LDL cholesterol, a 25% decrease in insulin levels, and a 3% weight loss within the short duration of the study. Gardner emphasized that these improvements were achieved solely through consuming real food without any animal products, highlighting the potential health benefits of a plant-based diet. 在短暫的研究期內，純素組經歷了明顯的「壞」低密度脂蛋白（LDL）膽固醇降低10%至15%，胰島素水平降低25%，體重減輕了3%。加德納強調，這些改善僅通過食用不含任何動物產品的真實食物實現，突顯了植物性飲食的潛在健康益處。 A vegan diet, distinct from a vegetarian one, excludes not only animal flesh but also dairy, eggs, and other animal-derived ingredients. Gardner explained that a plant-based diet tends to be higher in fiber, vitamins, minerals, and phytonutrients compared to other dietary patterns. 與素食不同，純素飲食不僅不食用動物肉，也不用乳製品、雞蛋和其他動物衍生原料。加德納解釋說，植物性飲食往往在纖維、維生素、礦物質和植物營養素方面比其他飲食模式更高。 The study, involving 22 pairs of genetically identical twins, aimed to control genetic and environmental factors by using the unique twin design. Although the findings may not be universally applicable, the results underscore the potential advantages of a diet rich in unsaturated fats, whole grains, fiber, and vegetables, as endorsed by current dietary guidelines to reduce cardiovascular disease risk. 這項研究共有22對基因相同的雙胞胎參與，目標通過獨特的雙胞胎設計來控制基因和環境因素。儘管研究的發現可能並不普遍適用，但結果強調了富含不飽和脂肪、全穀物、纖維和蔬菜飲食的潛在優勢，這也符合目前飲食指南所認可的減少心血管疾病風險的方法。 During the study, meals were provided to each twin for the first four weeks, emphasizing the importance of healthy vegan choices. Both groups experienced dietary improvements, with the omnivore group consuming more vegetables, whole grains, and fewer added sugars and refined grains. The subsequent four weeks required the twins to prepare their own diet-appropriate meals, leading to sustained positive changes in biological markers. 在研究期間，前四周為每對雙胞胎提供餐點，強調選擇健康素食的重要性。兩組人都經歷了飲食改善，雜食組攝取了更多的蔬菜、全穀物，減少了添加糖和精製穀物。接下來的四周要求雙胞胎準備適合自己飲食的餐點，從而對生理指標產生持續的正向改變。 While the vegan diet demonstrated quick health improvements, Gardner acknowledged the challenges of adherence due to its restrictive nature. However, he emphasized that individuals don't need to fully adopt a vegan lifestyle to benefit from healthier eating habits. Gradual reductions in meat and animal byproduct consumption can still yield positive health outcomes. 雖然純素飲食能快速的改善健康，但加德納也承認，由於其限制，堅持純素有挑戰性。然而，他強調個人無需完全採用純素生活方式，就能從更健康的飲食習慣中受益。逐步減少肉類和動物副產品的攝取量，也能夠產生正面的健康效果。 Keyword Drills 關鍵字：Genetically (ge-net-i-cal-ly): In a groundbreaking study, researchers examined the impact of a vegan diet on genetically identical twins and discovered remarkable differences in health outcomes.Vegetarian (veg-e-tar-i-an): A vegan diet, distinct from a vegetarian one, excludes not only animal flesh but also dairy, eggs, and other animal-derived ingredients.Phytonutrients (Phy-to-nu-tri-ents): Gardner explained that a plant-based diet tends to be higher in fiber, vitamins, minerals, and phytonutrients compared to other dietary patterns.Unsaturate (un-sat-u-rate): "The results underscore the potential advantages of a diet rich in unsaturated fats, whole grains, fiber, and vegetables."Cardiovascular (car-di-o-vas-cu-lar): Although the findings may not be universally applicable, the results underscore the potential advantages of a diet rich in unsaturated fats, whole grains, fiber, and vegetables, as endorsed by current dietary guidelines to reduce cardiovascular disease risk.Reference article: https://edition.cnn.com/2023/11/30/health/vegan-twin-study-wellness/index.html
Episode #294. Hit the ground running in 2024 by pressing play on this must-listen episode. Hear the most valuable insights from 19 guests of The Proof, all packed into one episode that brings you the best of each one. 2023 was absolutely loaded with expert advice from some of the best researchers and practitioners in the world, and this episode combines many of them to bring you a powerful tool to have in your arsenal. This episode will take you on a curated journey through 2023's most important moments, including the must-knows about nutrition, fats, cardiovascular health, metabolic health, cancer and nutrition, and gut health. You'll hear from: Dr Alan Flanagan, Dr Ayesha Sherzai, Dr Christopher Gardner, Dr Dena Sherzai, Dr Gil Carvalho, Dr Inigo San Millan, Dr Joel Fuhrman, Dr Krystle Zuniga, Dr Matthew Nagra, Dr Mohammed Alo, Dr Neil Iyengar, Dr Philip Calder, Dr Roy Taylor, Dr Stephan Guyenet, Dr Suzanne Devkota, Dr Thomas Dayspring, Dr Urvi Shah, Dr Walter Willet, and Dr Will Bulsiewicz. We discuss: Intro (00:00) The dangers of misinformation (01:30) Which Foods Should You Eat to Stay Healthy? (05:17) Does the Quality of Foods Matter? (07:38) The Impact of the Average American Diet on Health (09:28) Do We Have Sufficient Evidence on How Nutrition Impacts Our Health? (12:04) How different diets measure up to health guidelines (15:11) Practical insights for doctors and patients (23:08) Saturated fat misunderstandings: Is saturated fat bad? (25:32) Understanding Essential Fats: Why are They Vital? (30:18) Low Conversion Rates: From ALA to EPA & DHA Explained (34:29) The Importance of Monitoring Omega 6 Intake (39:52) Keeping the brain healthy with omega 3 fatty acids (43:45) Biochemical Analysis in Three Cohort Observations of Walter Willet's Studies (56:54) Are Low-Fat Diets Good for Cardiovascular Health? (01:02:12) Polyunsaturated Fats and Cardiovascular Disease (01:04:14) Benefits of Switching from Saturated Fat to Unsaturated Fats (01:09:51) Which popular diets are truly heart-healthy? (01:10:23) Atherosclerosis and the role of lipids (01:18:22) The tests helpful in predicting cardiovascular disease risk (01:31:24) Cardiac Imaging: Understanding Imaging Tests (01:43:34) Can we take drugs that raise HDL to lower cardiovascular disease risk? (01:52:17) Metabolic Health, Mitochondria, and Nutrition (02:00:37) Twin cycle hypothesis (02:07:17) Linking Non-Alcoholic Fatty Liver Disease with Type 2 Diabetes (02:18:56) How Weight Reduction Can Be Revolutionary in Reversing Diabetes (02:31:36) Main drivers of type 2 diabetes (02:38:56) The role of nutrition in cancer treatment (02:45:56) Plant-based diet vs ketogenic diet (02:50:12) Can food act as medicine? (02:55:54) Nutrition priorities during cancer treatment (03:05:36) Dietary patterns and FODMAP intolerance (03:08:33) Effects of antibiotics to gut the microbiome (03:16:41) Analysing Kevin Hall's Research: Plant-Based Diet vs. Alternative Diets (03:23:37) Outro (03:33:38) To connect with this episode's featured guests, head to the full show notes. Make sure to keep an eye out for part two of this series. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Episode #290. Understand the essentials of protein with this masterclass, featuring insights from experts including Don Layman, Christopher Gardner, Stuart Phillips, Valter Longo, Mark Messina, and Fritz Horstmann. Discover the answers to all the big protein questions: are you getting enough protein? How does protein actually impact muscle and longevity? Are there differences between plant-based and animal protein? This episode is packed with expert insights to guide you towards a more informed and effective approach to protein consumption. We cover: Intro (00:00) Longevity vs Vitality: Understanding Our Focus (01:57) What Exactly is Muscle Protein Synthesis? (07:01) The Impact of Different Proteins on Muscle Synthesis (11:51) Recommended Protein Intake for Adults Explained (13:45) Comparing Protein Needs: Women vs Men (14:45) The Importance of Protein Distribution in Diet (16:04) What is the Maximum Protein Threshold? (19:33) Evaluating the RDA: Is It Adequate for Protein Needs? (23:16) Stuart Phillips on Optimal Protein Quantities (30:32) Determining the Ideal Daily Protein for Health (37:42) Ageing, Skeletomuscular Preservation, and Protein (42:30) High Protein Diet: Does It Affect Lifespan? (47:25) Plant vs Animal Protein: Understanding the Differences (52:58) Should Plant-Based Dieters Worry About Protein Deficiency? (59:01) Protein and Satiety: The Fullness Factor (1:03:14) Unravelling mTOR and IGF1 in Ageing (1:08:40) Causes Behind Elevated IGF1 Levels (1:16:47) Acute vs Chronic Elevation of IGF1: What's the Difference? (1:20:18) Risks Associated with Protein Overconsumption (1:25:57) Impact of Exercise on IGF1 Levels (1:29:52) The Role of Muscle Tissue in Promoting Longevity (1:35:36) Exercise as a Cancer Risk Reducer: Fact or Myth? (1:45:03) Isoflavones and Estrogen: An In-depth Analysis (1:49:07) Isoflavone Content in Soy Foods: How Much Is There? (1:57:19) Safe Daily Limits for Soy Isoflavones (2:02:52) The Necessity of Blood Tests for High Protein Diets (2:05:45) Protein and Longevity: Insights from Simon Hill (2:07:54) Listen to previous episodes and connect with today's guests: Dr Christopher Gardner: https://theproof.com/tag/christopher-gardner/ Dr Don Layman: https://theproof.com/tag/don-layman/ Dr Mark Messina: https://theproof.com/tag/mark-messina/ Dr Stuart Phillips: https://theproof.com/tag/stuart-phillips/ Dr Valter Longo: https://theproof.com/tag/valter-longo/ Fritz Horstmann: https://theproof.com/tag/fritz-horstmann/ Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book
Hot of the release of a brand new comedy special, Noble Savage, Owen Benjamin joins Vibe Rant to kick victim consciousness and cancel culture while it's down. Along for the ride is our mutual buddy Christopher Gardner of BioCharisma. Join us for some inspirational laughs as we discuss how they're both building the good, true and beautiful in a world that needs independent community driven resources more than ever! Join this group on telegram to leave us a voice, image, text, or video message to play on the air: https://t.me/viberantcalls EPISODE LINKSVideo Episode - https://youtube.com/live/HlE9kJJJMoEWatch Noble Savage at https://www.owenbenjamin.comhttps://unauthorized.tvGet BioCharisma at https://www.topherhq.comSlick Dissident (Gabriel) on Youtube - https://www.youtube.com/channel/UCSSMh4fE7dAdhPcdtP0rW2ATELEGRAM LINKSInnerVerse Channel - https://t.me/innerversepodcastInnerVerse Chat - https://t.me/innerversepodcastchat GET TUNEDhttps://www.innerversepodcast.com/sound-healing SUPPORT INNERVERSEInnerVerse Merch - https://www.innerversemerch.comTippecanoe Herbs - Use INNERVERSE code at checkout - https://tippecanoeherbs.com/Spirit Whirled: July's End) - https://tinyurl.com/2dhsarasSpirit Whirled: The Holy Sailors - https://tinyurl.com/4wyd5ecsA Godsacre For Winds of the Soul - https://tinyurl.com/2p9xpdn3Buy from Clive de Carle with this link to support InnerVerse with your purchase - https://clivedecarle.ositracker.com/197164/11489The Aquacure AC50 (Use "innerverse" as a coupon code for a 15% discount) - https://eagle-research.com/product/ac50TT Vibe Rant intro theme by VOLO - http://volovibes.com/ Hosted on Acast. See acast.com/privacy for more information.
Protein can be found in the foods you'd least expect. Nutrition researcher Christopher Gardner, PhD, explains that virtually all fruits, vegetables, whole grains, and legumes contain all 20 amino acids that are the building blocks for the protein your body needs to function at a high level. Those options are widely believed to be healthier cholesterol-free options than what are considered traditional protein sources. Gardner also compares the quality of protein found in various sources and why getting enough is like a big game of scrabble. He joins “The Weight Loss Champion” Chuck Carroll on The Exam Room Podcast to share his findings and a new view on protein. This episode was recorded at the International Conference on Nutrition in Medicine in Washington, DC. — — UPCOMING EVENTS — — Exam Room LIVE with the Esselstyn Family Tickets: https://bit.ly/ERLiveinDC23 Who: Dr. Caldwell Esselstyn with Ann, Rip, and Jane. Plus, Dr. Neal Barnard and Chuck Carroll When: Nov. 7, 2023 Where: National Press Club in Washington, DC — — FOLLOW US — — Christopher Gardner, PhD. Twitter: https://twitter.com/GardnerPhD Website: https://med.stanford.edu/nutrition.html — — — Chuck Carroll Instagram: https://www.instagram.com/ChuckCarrollWLC Twitter: https://www.twitter.com/ChuckCarrollWLC Facebook: http://wghtloss.cc/ChuckFacebook — — — Physicians Committee Instagram: https://www.instagram.com/physicianscommittee Facebook: https://www.facebook.com/PCRM.org Twitter: https://www.twitter.com/pcrm — — — Follow / Subscribe / Make the World a Healthier Place Apple: https://apple.co/2JXBkpy Spotify: https://spoti.fi/2pMLoY3 — — — Share the Show Please subscribe and give the show a 5-star rating on Apple Podcasts, Spotify, or many other podcast providers. Don't forget to share it with a friend for inspiration!
Christopher Gardner of BioCharisma returns to talk about Blue Morpho Dome building, the DEWs and don'ts of weathering storms, both natural and artificial, plasma charge petrification, and the myth of Medusa. You never know what nuggets of wizardly wisdom might emerge from Gardner, so prepare for some enlightening surprises. Join this group on telegram to leave us a voice, image, text, or video message to play on the air: https://t.me/viberantcalls EPISODE LINKSVideo Episode - https://youtube.com/live/T5-lohLNQXwBioCharisma Pod - https://topherhq.com/TELEGRAM LINKSInnerVerse Channel - https://t.me/innerversepodcastInnerVerse Chat - https://t.me/innerversepodcastchat GET TUNEDhttps://www.innerversepodcast.com/sound-healing SUPPORT INNERVERSEInnerVerse Merch - https://www.innerversemerch.comTippecanoe Herbs - Use INNERVERSE code at checkout - https://tippecanoeherbs.com/Spirit Whirled: July's End) - https://tinyurl.com/2dhsarasSpirit Whirled: The Holy Sailors - https://tinyurl.com/4wyd5ecsA Godsacre For Winds of the Soul - https://tinyurl.com/2p9xpdn3Buy from Clive de Carle with this link to support InnerVerse with your purchase - https://clivedecarle.ositracker.com/197164/11489The Aquacure AC50 (Use "innerverse" as a coupon code for a 15% discount) - https://eagle-research.com/product/ac50TT Vibe Rant intro theme by VOLO - http://volovibes.com/ Hosted on Acast. See acast.com/privacy for more information.
Here to guide us toward an evidence-based, rational model for nutritional health and teach us how to distinguish good nutrition science is one of the world's leading and most innovative researchers, Christopher Gardner, Ph.D. Dr. Gardner is the Director of Nutrition Studies at the Stanford Prevention Research Center and a Rehnborg Farquhar Professor of Medicine at Stanford University. He's been researching the health effects of a plant-based diet for 20 years, and his research has provided significant and practical health insights to better inform our everyday dietary decisions. Today we dive into the following topics: What we know and don't know about diet, weight loss, obesity, diabetes, heart & metabolic health; the diet wars: plant-based vs. carnivore vs. Mediterranean & low-fat vs. low carb; common misconceptions about protein requirements; the importance of personalized nutrition and finding a sustainable diet for long-term success; what makes a rigorous scientific study and why knowing a study's funding source is important; what defines a healthy microbiome; and why diet is the most under-appreciated, underutilized factor in preventing disease. Dr. Gardner is an absolute delight. It was an honor to spend time with him. I hope you find his insights clarifying, informative, actionable—and perhaps even life-saving. Show notes + MORE Watch on YouTube Newsletter Sign-Up Today's Sponsors: ROKA: roka.com/RICHROLL On: on-running.com/stories/rich-roll AG1: drinkaG1.com/RICHROLL InsideTracker: insidetracker.com/RICHROLL Whoop: whoop.com Athletic Brewing: athleticbrewing.com Plant Power Meal Planner: https://meals.richroll.com Peace + Plants, Rich
Episode #269. Dive into the heart of controversial nutrition studies and discover the surprising complexities behind everyday food choices with Professor Gardner, a respected authority in the field of nutrition science. As we navigate the maze of dietary patterns, this insightful conversation bridges the gap between scientific evidence and practical nutrition, empowering you to make informed decisions about your health. We discuss: Intro (00:00) A twin study is in the works (4:06) Plant-based meat vs. red meat (8:53) How to make homemade kombucha (18: 40) Different diets for athletic performance (the SWAP-MEAT trial) (23:02) Feedback from athletes (37:21) Which popular diets are truly heart-healthy? (40:35) How different diets measure up to health guidelines (49:12) Practical insights for doctors and patients (55:07) The truth about low fat, vegan diet (59:36) Controversies vs consensus in nutrition (1:02:45) The food industry and medical institutions (1:10:19) Low-fat & low-carb diets for weight loss (the DIETFITS study) (1:14:30) Sustainable weight loss and GLP-1 agonists (1:28:25) Psychological strategies to make veggies irresistible (1:36:00) The “protein flip”, the academe, and a new book (1:46:09) Outro (1:49:55) Connect with Professor Christopher Gardner on Twitter. Head to https://nutrition.stanford.edu/ for more resources and studies, and the Stanford Nutrition YouTube channel for more videos. Listen to past episodes featuring Professor Gardner here. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high-protein Plant Performance recipe book
To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022. In Episode #241, part 1 of a 2 part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time restricted eating or fasting. Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson. Specifically, we cover: Intro (00:00) Circadian Disruption is a Problem with Dr. Satchin Panda (01:59) Fasting & weight loss with Dr. Courtney Peterson (08:26) Optimal fasting window with Dr. Satchin Panda (15:49) Nutrition science claims with Dr Gil Carvalho (36:49) Diet & metabolic health with Dr. Richard Johnson (51:32) Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon (57:22) Lowering cholesterol with Dr. David Jenkins (1:14:06) Gut microbiome with Drs. Erica and Justin Sonnenburg (1:24:44) Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner (1:32:43) Fermented foods (1:49:35) Building microbiome diversity with Drs. Erica and Justin Sonnenburg (1:50:26) Simple dietary advice with Dr Tim Spector (1:55:57) Muscle & metabolic health with Dr. Donald Layman (1:58:34) Aging pathways with Dr. Valter Longo (2:07:24) Muscle & aging with Drs. Stuart Phillips and Christopher Gardner (2:14:48) Outro (2:20:11) Episodes featured: Episode #221 with Dr Satchin Panda Episode #232 with Dr Courtney Peterson Episode #207 with Dr Gil Carvhalo Episode #233 with Dr Richard Johhson Episode #231 with Dr Alan Flanagan & Danny Lennon Episode #216 with Dr David Jenkins Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg Episode #191 with Dr Justin Sonnenburg & Dr Christopher Gardner Episode #224 with Dr Tim Spector Episode #236 with Dr Don Layman Episode #237 with Dr Valter Longo Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner I hope you find this episode helpful for consolidating some of the key learnings from 2022. Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more. Happy new year. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary two-week meal plan and high protein Plant Performance recipe book
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