What to eat for your health - according to science

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.

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Timecodes:

00:00Intro

01:00Quick fire questions

02:30Why do people go on diets?

05:07Is it too late to change your diet?

06:28How to adopt a better diet lifestyle in the long term

11:06What are the worst diets for our health?

16:47Why is there such a big gap between the scientific evidence and what we see on the shelves?

19:49What should we do to improve our diet?

25:40Do whole foods make us feel more full?

31:14What does plant based mean and how does it tie in with the mediterranean diet?

32:14Why is fiber so good for us?

35:50Is it healthy to have fat in your diet?

37:03Are reduced fat foods in supermarkets as good as they claim to be?

39:33Low carb vs low fat study

45:07What dietry revalations can we expect to see this year?

52:15Summary

57:39Goodbyes/Outro

Mentioned in today’s episode:

• Lifeexpectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom in Nature
• Populardietary patterns: Alignment with American Heart Association 2021dietary guidance: A scientific statement from the American Heart Association in AHA Journals
• Cardiometaboliceffects of omnivorous vs vegan diets in identical twins: A randomized clinical trial in JAMA Network
• Ultra-processeddiets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake in Cell Metabolism
• Effectof 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 Network

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Episode transcripts are available here.