My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health. We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health. We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy. The episode offers data-supported advice for healthier eating. Read the episode show notes: https://go.hubermanlab.com/S64A31j Get emails on neuroscience, health, and science-related tools from Dr. Andrew Huberman: https://go.hubermanlab.com/newsletter *Thank you to our sponsors* AG1: ⁠https://drinkag1.com/huberman Eight Sleep: ⁠https://eightsleep.com/huberman Mateina: ⁠https://drinkmateina.com/huberman BetterHelp: ⁠https://betterhelp.com/huberman LMNT: ⁠https://drinklmnt.com/huberman Levels: ⁠https://levelshealth.com/huberman *Dr. Christopher Gardner* Stanford academic profile: https://med.stanford.edu/profiles/christopher-gardner Stanford Nutrition Studies Research Group: https://med.stanford.edu/nutrition Publications: https://scholar.google.com/citations?user=NIFfgHkAAAAJ Plant-Based Diet Initiative: https://web.stanford.edu/group/nutrition/cgi-bin/pbdi/wordpress/about TEDxBoston Talk: https://youtu.be/mhJDUqZ3ZKc?si=kazHHgPb-WpgUXAS X: https://x.com/gardnerphd Instagram: https://www.instagram.com/cgardnerphd Threads: https://www.threads.com/@cgardnerphd LinkedIn: https://www.linkedin.com/in/christopher-gardner-9a52298 BlueSky: https://bsky.app/profile/cgardnerphd.bsky.social *Timestamps* Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer