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What truly defines a healthy diet, and why does nuance get lost in online nutrition debates? In this episode of The Proof, I’m joined once again by Dr David Katz, physician, nutrition researcher, and internationally recognised leader in preventive medicine. We unpack the science of diet quality, the role of balance, the impact of ultra-processed foods, and why both human and planetary health must be part of the same conversation.

David shares lessons from decades of research and clinical practice, including his reflections on the ongoing “diet wars” and how stories can overshadow science on social media. Together, we explore what all healthy diets have in common and how shifting both food demand and food supply is key to solving the chronic disease crisis.

What we cover:

Why diet quality is the leading predictor of health and longevity
How to define a truly balanced plate
Why beef is uniquely problematic for human and planetary health
The rise of keto and carnivore diets, anecdotes versus long-term evidence
Ultra-processed foods, what they are and why they drive overconsumption
Supplements, when they help, when they don’t, and what David takes himself
The bigger picture, food environment, policy, and planetary health

A powerful conversation that cuts through ideology and helps you make sense of nutrition science in the real world.

Timestamps:
00:00:00 The Critical Role of Diet in Chronic Disease and Longevity
00:05:50 What Does a High-Quality Diet Actually Mean?
00:12:54 Why Balance Is the Essence of Diet Quality
00:23:03 What Does a Balanced Diet Look Like in Practice?
00:26:17 Why Should We Eat Less Beef?
00:32:59 Plant-Based vs Omnivore Diets: Which Is Healthier?
00:41:24 Are Keto and Carnivore Diets Healthy Long-Term?
00:50:46 How Can We Fight Nutrition Misinformation?
01:06:28 How Ultra-Processed Foods Hijack Appetite and Drive Overeating
01:16:46 How Do We Tell Good vs Bad Ultra-Processed Foods?
01:25:18 Can Reformulated Ultra-Processed Foods Improve Public Health?
01:33:04 How Measuring Diet Quality Could Transform Public Health
01:37:29 How Diet ID Measures and Improves Diet Quality
01:49:27 Do Supplements Work and Which Ones Are Worth Taking?
01:58:28 Lessons From 40 Years in Medicine and Public Health

You can connect with Dr David Katz on: 
LinkedIn - https://www.linkedin.com/in/david-l-k...
Facebook - https://www.facebook.com/DrDavidKatz?...
X (Twitter) - https://x.com/DrDavidKatz?utm_source=....

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Enjoy, friends.
Simon

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Simon Hill, MSc, BSc (Hons)

Creator of http://theproof.com/
Host of https://theproof.com/podcast/

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