Nutrition for Performance, Heart Health & Weight Loss | Dr. Christopher Gardner | The Proof EP
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- Опубликовано: 26 июн 2024
- In today's information-dense world, the task of discerning evidence-based, practical nutrition advice is more challenging than ever. In Episode #269 of The Proof, I welcome back Professor Christopher Gardner, a renowned authority in the field of nutrition science. In this dialogue, we delve into the complex landscape of dietary choices, assessing controversy through a scientific lens and highlighting the often-underestimated importance of context in nutrition.
👇 Visit The Proof website for the full show notes and supporting studies. 👇 theproof.com/podcast/
Christopher Gardner, PhD is a distinguished authority in nutrition science and the Rehnborg Farquhar Professor of Medicine at Stanford University. Professor Gardner directs the Stanford Prevention Research Center’s Nutrition Studies Group and is at the forefront of leading randomized controlled nutrition intervention trials. His pioneering research, ranging from the effects of various dietary choices on chronic disease risk factors to the nexus of food, health, and social issues, has been instrumental in shaping the field. This episode marks his fifth appearance on The Proof, and you’ll find his insight valuable and affirming.
We discuss:
- 00:00 - Intro
- 4:06 - A twin study is in the works
- 8:53 - Plant-based meat vs. red meat\
- 18:40 - How to make homemade kombucha
- 23:28 - Different diets for athletic performance (the SWAP-MEAT trial)
- 37:48 - Feedback from athletes
- 41:02 - Which popular diets are truly heart-healthy?
- 49:40 - How different diets measure up to health guidelines
- 57:37 - Practical insights for doctors and patients
- 1:00:03 - The truth about low fat, vegan diet
- 1:03:37 - Controversies vs consensus in nutrition
- 1:11:11 - The food industry and medical institutions
- 1:15:24 - Low-fat & low-carb diets for weight loss (the DIETFITS study)
- 1:30:31 - Sustainable weight loss and GLP-1 agonists
- 1:36:55 - Psychological strategies to make veggies irresistible
- 1:48:01 - The 'protein flip', the academe, and a new book
- 1:50:48 - Outro
Connect:
- Twitter: / gardnerphd
- Website: nutrition.stanford.edu/
- Stanford Nutrition RUclips: / stanfordnutrition
- Professor Gardner’s kombucha recipe:
- Professor Gardner’s previous episodes: theproof.com/tag/christopher-...
Professor Gardner has also shared his homemade kombucha recipe with us. You can find it at theproof.com/homemade-kombucha
If you have any additional questions you would like answered in the future, let me know in the comments.
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Enjoy, friends.
Simon
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These talks are such a treat, your youtube numbers are criminally low Simon! Love the proof and plantchompers
100% agree. Criminal
I am an endocrinologist... o consider
Professor Gardner as GOAT of nutrition science
I always love how chill and nuanced Dr. Gardner is. He has a great sense of humor and curiosity to boot.
Love to meet him one day. Amazing scientist
Just saw Dr. Gardner on the thumbnail and I want to listen to this ASAP! He’s a hoot!
This guy is a super star. I’d enjoy at least 5 more episodes with him. Your conversation was informative and entertaining at the same time. Dr Gardner‘s shift of his view about processed plant based meats and whole food bean burgers shows his greatness.
Easy to see why Dr. Gardner has been on so many times. Would love to see him on a few more!
Simon is clearly becoming increasingly confident in his interviews, and relaxed with his guests. It's extremely nice to see. The conversations are always very intelligent, but they're also getting better stylistically.
We need more people like Chris in the world right now. I am so, so sick of the "diet wars" between groups like keto/paleo and vegan. "X diet didn't work for me" does not translate into "X diet doesn't work for ANYONE and is WRONG." Healthy eaters of all kinds have far more in common than they would ever admit.
+1 Science doesn't need dogmatic food religion / ideology. Let's just get to the bottom of human biology for the benefit of everyone.
You are absolutely correct!
Helpfull with the guiding conclusion that everybody agree on: Eat more vegetables, fruits, whole graines and avoid added suger and refined grain - and keep moving walking, running, resistence training, be motivated, active and loving.
Perfect summary....I would also add not to obsess with proteins!
Diving in - Dr Gardner always brings the nutrition tea and spills good stuff all over the place. And he’s absolutely enchanting
At around 1:10, Christopher talked about inviting the food industry to the planning table. When Canada was designing our food recommendations, we specifically said “ No, thanks, you are not welcome” to the food industry. Our food recommendations now say milk is unnecessary, make water the drink of choice, eat less meat and more beans, legumes and vegetables. Canada has universal health care. We can’t afford to let the food industry dictate our choices and therefore our long term health. Don’t kid yourself. The food industry is a choice, not a given. Your informed choices shape the food industry unless you are a sheeple.
Simon, you're so balanced, deliberate and patient. It is a real pleasure to see these qualities in a dietary debate where emotions run very high. Chris is very chill too, so it is a pleasure to hear y'all discuss these topics.
Gardner is awesome!
Christopher: If doing a twin study it would be extremely important to do an advanced microbiome panel, including inflammatory marker test, and assess gut permeability to make sure the twins are roughly in the same ballpark re: GI parity.
Thanks Simon and Dr Gardner. Always great discussions.
I have watched many podcasts with Dr. Gardener and will keep doing it because I love his passion and ease of teaching! Thank you for another great podcast, Simon!!!!
Great podcast Simon, I really enjoyed listening to Dr Gardner.I have to say that during my 5 years being WFPB I found the recipes from Forks over Knives ( oil free, some nuts/ seeds) excellent. Even my husband who is very picky loved the flavors and we did not miss the oils. I became so used to that I really do not miss cooking with oil. By the way, I want to point out that there is a bit of a myth about Mediterranean diet ( born and raised in Southern Europe).Loads of white pasta and white bread daily. Fish maybe once a month as it was too expensive and certainly not salmon. What saved us, in a way, were the portions which were so small compared to here in the US where I now live.
You're probably right, but today it's a specific diet, based on what the traditionally eat in some especially long lived places in the Mediterranean, not necessarily what they eat in one specific region. Neither is it necessarily what is eaten anywhere as pr today.
love this guy!!! saw him interview with Dr. Gil!
Please address the difference in protein discussion/ recommendations between Don Layman and Christopher Gardner.
Another BRILLIANT interview!!
One of my favorites!!!!
Love hearing directly from the researchers!!!! Keep them coming. You have quickly become one of my favorite content providers on RUclips!!
1:33:57 Absolute gold, including the chuckle from you Simon. 🙂
I suspect that a massive component is what you leave out when you adopt a whole food based diet. I.e. whole food sources that have a high amount of quality protein or quality fibre. Getting rid of ultra processed foods, processed carbs, low quality meat products and all oils (get fats primarily from oily fish, raw nuts and seeds) is the key component. That is why a people on either end of the spectrum, WFPB vegan (with supplementation) and a low carb healthy fat, can be healthy.
Yes, plant based diet with meat replacements Vs grain free Mediterranean salads and oily fish would be a great face off!!
No gluten or unhealthy dressings though only those based in olive oil, avocado oil, ACV etc
at 1:35:38 "with diet you can lose maybe 5% weight and maintain it for some people"
I submit that this is a very pessimistic view of diet. I personally lost close to 50% (from 127 to 63) and am currently hovering around 65 kg. So, much more than 5% can certainly be achieved with diet and without medication, surgery, psychological therapy or any other gimmicks.
Wow, this twins study is a such brilliant idea! Can't wait the results and the documentary ❤❤❤
Keto gurus and Low Carb Down Under should accept that the average keto enthusiasts regain as much weight as with any other diet. I hope you and your scientist contacts have some interest in talking about how Virta Health has hidden their results of their 5 years study. It's incredible that they keep receiving Stephen Phinney as a hero to their conferences, while not showing the results of the full study. Oh, yes, they presented their 1 year results with hype and cymbal, but never accepted the observed rebound after 2 years and tweaked their plots, and from 3 to 5 years the exposure of their results have been minimal and no reports or papers. This is a shame for the keto community that needs to be properly documented and exposed!
Thanks Simon! Thanks Dr. Gardner. Great science, great interview!
PS. I hope you can extend your trip a bit and go to México. Great food over there. Have you ever eaten "Nopales" or drank "Pulque"? Staple food and drink from the centre of Mexico, together with "Salsa Verde de Tomate". Amazing 100% vegan food. By the way, Rosetta restaurant in México city (owned by the best chef of the world 2023, Elena Reygadas) is amazing and lot's of new dishes are plant based. It would be amazing if you can eat her food and interview her. She speaks great english (she has a major in English Literature, and lived in New York and London).
This interview was so easy to listen to & so interesting. Keep em coming Simon.
While I am enthusiastic at learning about the science of nutrition, I am totally enthralled by Dr Gardener’s ability to describe how studies are designed.
I also enjoy listening to how people are getting off medication using the carnivore diet.
That's missing the point. Many of people who require carnivore for autoimmune would be ill advised to go on a bread diet, calorie restriction or not. Not everything is about calories.
@@bardsamok9221neither Phyliss or Simon mentioned autoimmunity so that wasn’t the point. As far as your point, while it’s wonderful the carnivore diet works for a lot of people with autoimmunity diseases it doesn’t work for everyone. For some people a plant based diet works better.
Excellent interview
Some people want to meet movie stars and famous athletes - I want to meet Christopher Gardner & Marion Nestle 🤓 I was at Rutgers a couple of years ago for my undergrad (nutritional sciences, dietetics) and had lunch a couple of times at the Harvest Cafe in the IFNH (New Jersey Institute for Nutrition, Food, and Health) building, which participates in Menus of Change. I don't know if the food signs had fancy names, but the food was delicious! I wish one day all school food would be more like this, beginning with young children. Why stop there, though? Hospitals and other places with cafeterias could all do better!
One of my faves to listen to! Thank you
Brilliant as always. Thank you.
Glad to hear he mentioned Barbara Rolls - Volumetrics. I love how he thinks about setting up a study. What a cool guy.
Thank you for your great podcast!
You too are brilliant. Love learning from you both
I know diet can help with stress but if you have chronic stress, there is no diet that will fully cure you. If I had the choice between the very best diet for me or taking 90% of my stress away, I'd chose less stress every time!
Awesome chat. Great questions Simon
Brilliant as always. Interesting and engaging.
Loved this episode
I am working on loosing weight and learning as I go. I think loosing weight and maintaining weight are two different programs. Something has to change drastically in order to loose a motivational amount of weight. One thing has to be true to stick with a diet. Calories in vs calories out is important but not the only thing to think about. Health conditions and disease prevention and general well being also are important. I add things to my basic routine as. I go along. Information about insulin and response to insulin is helpful. Time restriction helps controlling this rollercoaster, increasing metabolism, encouraging mitochondrial health and replication is helpful. Exercise and muscle building is helpful, restricting sugar and refined carbs are helpful. Adding ways of eating that give you nutrient dense rather than nutrient empty foods are also helpful. I try to do all these things and add on more as I go. Once a normal weight is obtained one can work on a system for maintaining your weight which will be less restrictive than the weight loss regimen but skills learned in loosing weight should be useful to remember. It was a particularly important realization for me to understand that I did not need to eat 3 squares plus snacks to be healthy.
Hi Friends,
Curious to know - which part of our recent conversation did you find the most engaging? Also, if there are any other questions you have in mind about this topic, just leave them below. I'll ensure they're included in our next chat.
Sooo good ❤
When we told our girls the glass noodles they never tried before was called Unicorn noodles, they ate them all! 😃
Brilliant
I'm enjoying the show with Chris - easy to follow. What's the name of Chris's new book?
As far as I can see on the heat map, a vegan diet with over 10% fat reaches the goals as good as any, or better, when you do it right (with whole foods, stick to it everywhere you go, use salt and oils sensibly). Yes, it's really helpful to be able to see what exactly brings a diet up or down, so that you can modify diets to go higher by changing certain behaviors.
Yes it's no surprise that you can eat vegan or non vegan and be fine.
Thank you for this interview gentleman! I currently work at an elderly care place and often wonder how many vegetarian or Plant based residents will enhabit these locations. Specifically, I work in memory care and deliver the food, it is omnivore and filled with sweet selections at every meal. I would love to see study on how many veg eaters experience alzheimers or dementia specifically.
Clearly there are other markers and contributors. However I always wonder...
Sounds sad if it's high sugar at the expense of 1.5g / kg complete protein. Plus significant exercise.
Thank you so much for wonderful interviews. Your videos are really wonderful - great questions , format. Processed food, Refined Carb etc are very much confusing. Whole foods are good. I like rice cake but it is processed? Etc.. It would be so helpful if i have some list or explanation why these are bad?? Although I like veggies naturally but often googling natto or tofu are processed food or not.. 😂
I can’t eat most of the meat substitutes, they make me feel so sick. I’ve tried for years…
Great interview! How does kombucha escape criticisms about less refined sugar in the diet? On balance, the microbiome diversity gains matter more?
Yes, that's an issue. However, the kombucha scoby does eat at least some of the sugar.
Great conversation 👏 Mic the Vegan did a nice deep dive on the AHA diet ranking about 2 months ago. A hard task for sure, but it does seem like the vegan diet got unfairly penalized in a few ways
My favourite revelation of his studies is that fibre although beneficial to some, is somewhat an overrated microbiome boosting technique thats been considerably oversold as a microbiome panacea in popular media.
Took me awhile to realise that everybody has variations when it comes to individual diet. 😮😮😮
Very nice
I would like to hear him address the problem of enhanced consumption of glyphosates in the vegetarian + vegan meat replacements and then do a study with meat replacements v.s. only whole foods v.s. with whole, truly organic, pesticide-free foods. As well as a study on a glyphosate-free omnivor diet. It seems like pesticides are a huge contributor to food sensitivity and metabolic efficiency. Although, I'm sure there would be some major efforts to suppress those findings.
Is Christopher Gardner's book out yet? If so, what is the title?
The best)
Your podcast is just as good if not better than Peter Attia!!!! Thank you
I agree. I do enjoy listening to Dr Attia. Simon, I absolutely admire your preparation and synthesis skills. I would love for you to have a discussion with Dr Attia one of these days.
Better
Is there a diet that’s just regular vegan, without caring about fat, carbs? Cuz I don’t fall into any of these categories, and I’m healthy within the normal BMI range. I only care about limiting saturated fat (which isn’t hard on a vegan diet, just avoid the ice cream and pastries), and sodium (a little harder, but also not too bad if you don’t salt things and consume enough potassium).
When most people think of diets, they don’t think of very low fat vegan or vegan keto, they barely know what vegan is. I suspect most vegans also aren’t low whatever or raw, it’s hard enough to ge vegan as it is.
Question: Source for the Heat Map. Is it only available in the few seconds it is flashed on the screen of the video? Thank you.
Thanks very much for the link. I will look forward to reading the entire paper. As always, a wonderful discussion with so much that is actionable. The Proof has the best content in the field of diet and health in my opinion based on good science and with complete honesty.
Greetings from France.. Great video... You've mentioned common dishes(fruit, vegies, erc..) through out the various food paths.... What are the common ones?? ... Merci
Sorry can you clarify your question?
@@TheProofWithSimonHill bonjour.. I ment what was the common foods found i n all his studies or, which foods does recommend to incorporate in our diet (beans) fir optimal health.. Merci
I would like a protein flip recipe book 😂
He has a heart in the mustache! Haha
So I'm sold on fermented microbiomes. I take a probiotic pill once a day and a tablespoon of real fermented sauerkraut each meal.
Is that sufficient?
In rewatching this it dawned on me that the last segment on making TASTE and Language front and center for veggies is just taking a lesson from the marketing of all those CRAPPY Carbs/[processed foods that the industry throws our way.
I'm not sure if you guys covered or endorse the theory that cardiovascular health is achieved by keeping saturated fats below 8% daily calories, regardless of total fat consumed.
@@TheProofWithSimonHill,
Thanks for the response, I think I remember.
Seems like a good goal post for health.
I'm shooting to keep my BMI around 23 and waistline 35 to approximate proper visceral fat.
Almost there.
What are the air miles/carbon footprint and processing/additives on the beyond burger compared to the meat? Is this covered in the film?
how much protein do we really need in the diet? is 1 gram per pound necessary. i find that a lot to eat in a day
Depends on activity, age, and other factors.
The rda is 0.8g per Kg. Not pound. You have to convert your weight to kilograms. Then multiply by 0.8. Lots of ppl suggest going higher than the RDA. So if you like you can heed their recommendations and go higher like 1.2g per kg of body wt. (And note, If you're overweight or obese your fat doesn't need loads of protein so calculate it based on maybe your nearly ideal body wt in kg.)
@@marleri And increase amount with age, because synthesis is downregulaed with age meaning amino acid efficacy is lower.
@@marleri Depending on training intensity, genetics and age, even 1.3g per kg may not be optimal in older generations staving off sarcopenia by resistance training regularly.
I agree for most people though that's probably fine of course, but it's wise for RUclipsrs not to sell a 'one size fits all' figure, especially those with certain training needs, or worryingly low lean mass moving into old age which is a leading predictor of early mortality.
Is mct oil as bad as the other fats?
What do you mean “bad”? No one said mono and poly saturated fats were “bad”.
@@BestLifeMD I meant bad as in compared to the other saturated fats. MCT oil is made up of C8, C10, and C12. Where as the longer chain fats found in dairy, palm oil and meat are perceived to be more atherogenic due to their carbon length.
@@astonuk9403I would consider MCTs to be neutral. They’ve not been shown independently to increase risk of CVD, and are more readily used as energy, but they can still be stored as fat in excess.
Gardner is charming, interesting and easy to like (and I do). But he is also a political animal, and rattles off the required politically expedient nonsense. The American Heart Association, like the ACC, is ultimately a political group. It takes close to $50 million a year from the pharmaceutical industry, and millions from food industry groups, like their official partner the Texas Beef Council. AHA also charges each company over $15000 for these industry meetings that Gardner refers to. If anyone believes that none of this has any effect on dietary recommendations, there is this bridge in Brooklyn... But lest one doubts that public interest is paramount for AHA, we are assured that we have racial and gender equity on all these committees. When we get all these buzzwords, who needs honesty or competence? --- None of this means that a lot of what Gardner says is not valid, of course, simply adding a bit of perspective.
Who was the donor who paid for the film/study?
low sodium DASH = GOAT health promoting diet
Guinness World Record oldest bodybuilder Jim Arrington age 90, eats every day, milk, cottage cheese, beef, chicken and fish, also has raw salads with each meal, consumes about 1 liter of olive oil per week and has moderate carb intake.
Okay. That is just one anecdote/case report.
@@jasonrios3120 No it is not an anecdote of 1 because he copied what all the other Guinness World athletes did so it is an anecdote of them all but of course one has to win above the others who also ate the same diet.
99.9% of men who went into body building last century were not vegan. Wow a vegan didn't win the world record - wow what do you expect? His diet just sounds like what I ate as a kid and then some; and I was fat and lazy then - so what?
@@veganandlovingit Wrong, 100% of Guinness body builders were omnivores, your diet did not have the proper portion sizes to make you super fit and you didn't do the right exercises and you might have been eating junk food.
That’s called an N of 1.
Let the ghosting begin 😂😂
Plant based meat vs. real meat? Really?? That makes absolutely no sense. ley's talk whole food! Veggie burgers are more processed crap. Next time I can make the plant based burger
This guy has ties to ADA and AHA so there's no conflict of interest there then!! Looking bloated with all the gas from poisonous plants 😂
This guy is wrong about everything
This is your best video 📹 yet.....🎉🎉🎉🎉