Podcast Summary

Podcast: The Dr. Gundry Podcast
Episode: Six INCREDIBLE Cheeses with Health Benefits! - Dr. G's Quick Health Tip | EP 388.B
Date: January 29, 2026
Host: Dr. Stephen Gundry

Overview

In this episode, Dr. Stephen Gundry challenges conventional wisdom about cheese, outlining how certain types—particularly those from specific regions and made with traditional methods—can not only be part of a healthy diet but may even boost longevity and well-being. He spotlights six cheeses with notable health benefits, emphasizing the roles of A2 casein, fermentation, and nutrient content, while also demystifying misconceptions around cholesterol and cheese consumption.

Key Discussion Points and Insights

1. Not All Cheese Is Created Equal

• A1 vs. A2 Casein:

  • Most U.S. cheeses come from Holstein cows producing A1 casein, linked to higher inflammation and gut issues.
  • Cheeses from France, Italy, Switzerland, and those made from sheep or goats contain A2 casein, which is gentler and less inflammatory.
  • Quote:
    “In many countries, particularly in Europe... cheeses are made from the milk of cows that produce a specific protein called A2 casein, which is far more compatible with human digestion.” (03:01)

• Dairy Farming Practices:

  • American dairy often utilizes growth hormones and antibiotics.
  • European cheese regulations ban or strictly limit these additives, resulting in "more natural and less processed" cheeses.

2. Benefits of Raw & Fermented Cheeses

• Importance of Fermentation:
  • Traditional (raw) cheeses preserve beneficial bacteria (probiotics and postbiotics).
  • Pasteurization kills off these helpful microbes.
  • Fermented cheeses contain postbiotics, which Dr. Gundry states are the real health powerhouse, not just probiotics.

3. Dr. Gundry's Top Six Healthy Cheeses

1. Pecorino Romano (Italy)

• Sheep’s milk, naturally A2, almost always aged (no lactose or Neu5gc).
• Key nutrients: Polyamines like spermidine (linked to longevity).
• Tip: Check for "imported from Italy," aging duration (longer is better), and "cheese cultures" on the label.
• How to enjoy: Grated over vegetables, with approved nuts.
• Quote:
  “The longer it’s aged, the better it is for you. And if you’ve read some of my books, aged cheeses are loaded with polyamines like spermidine, which have been shown to increase your health span dramatically.” (05:06)

2. Manchego (Spain)

• Sheep’s milk, A2 casein, easier to digest.
• Nutrients: Magnesium, potassium, phosphorus.
• Look for aging (minimum 4 months, ideally longer).
• Pair with: Olives for a Mediterranean snack.
• Quote:
  “Manchego is easy to eat. You can pair it with olives for a Mediterranean twist or just eat it thinly sliced as a snack.” (07:50)

3. Parmigiano Reggiano (Italy)

• Authentic Parmesan: Must state "Parmigiano Reggiano," made from A2 cows.
• Aged at least 24 months (the longer, the better).
• High in protein (10g/oz), all essential amino acids, rich in calcium and phosphorus.
• Tip: Use the rind in soups for flavor and nutrients.
• Quote:
  “True Parmigiano Reggiano... is protein dense, believe it or not. There’s actually 10 grams of high-quality protein per ounce.” (08:54)

4. Triple Cream Brie (France)

• French cow’s milk (A2), high fat (~70% cream), not to be confused with American brie (A1).
• Fermentation process continues as it "ripens"—the “stinky” smell is a sign of health-benefiting polyamines.
• Tip: Avoid firm versions; let it ripen until squishy for fullest flavor and benefit.
• Quote:
  “Most of the stores sell this very hard. You’re really not going to like it very much... Wait till the middle gets really squishy. It’ll start to be kind of a stinky cheese. And that stinkiness is actually the sign that the fermentation process is going full bore.” (09:38)

5. Goat Cheeses (e.g., Gouda, Cheddar)

• Goat (and sheep) milk is always A2 and rich in MCTs (30% of fat content).
• Benefit: May help manage cholesterol by lowering LDL and raising HDL; has anti-inflammatory effects.
• Recommendation: Search for 8+ months aged goat Gouda or Cheddar.
• Quote:
  “Medium chain fatty acids in goat cheese can actually help manage cholesterol levels by reducing the bad LDL and increasing the good HDL cholesterol. This can actually lower the risk of cardiovascular diseases.” (11:44)

6. Swiss Cheeses (Gruyère, Comté)

• Most Swiss cows produce A2 casein.
• Fermented cheeses rich in postbiotics (products of bacterial fermentation).
• Very accessible in stores. Nutty flavor, easy to enjoy.
• Quote:
  “Fermented dairy products like cheese contain probiotics, but that’s not the important thing. They contain postbiotics, which are the products of the bacteria eating the sugars in cheese. So these are the active things that you’re actually looking for for heart health.” (13:00)

4. Nutritional & Functional Highlights

• Milk Fat Globule Membranes: Unique proteins in cheese that support health.
• Polyamines (e.g., spermidine): Promote longevity.
• Minerals: Magnesium, potassium, phosphorus, calcium.
• Vitamin K2: Referred to as the mysterious “Factor X”; essential for bone density and cardiovascular health (aids Vitamin D in shuttling calcium to bones).
  • Quote:
    “One of the great benefits of cheeses is that they are a great source of vitamin K2... it helps vitamin D take calcium and put it in your bones where it belongs, rather than in your blood vessels.” (14:38)

5. Cheese Consumption Guidelines & Common Concerns

• Portion Control: Cheese is calorie dense; a one-inch cube (~120–150 calories) is plenty.
  • Memorable Moment:
    “In the interest of science, I was able to eat 101 inch pieces of cheese without feeling full.” (16:25)
• Not All Products Are Cheese:
  • Processed "cheese foods" sold widely in the U.S. are not the same; look for "cheese cultures" on the label.
• Common Questions Answered:
  • How much cheese? A little goes a long way (portion awareness emphasized).
  • Cheese and cholesterol? Gundry argues cheese can lower inflammation and oxidative stress, the root causes of heart disease, not cholesterol itself.
    • Quote:
      “Inflammation is the cause of heart disease. Cheeses reduce inflammation and reduce oxidative stress... my cheese eaters don’t have oxidized LDL and they don’t have inflammation on their blood vessels.” (17:58)
  • Cheese and longevity? Some of the world’s longest-living populations are “cheese and yogurt eaters.”

Notable Quotes & Timestamps

• “In many countries, particularly in Europe... cheeses are made from the milk of cows that produce a specific protein called A2 casein, which is far more compatible with human digestion.” - Dr. Gundry (03:01)
• “The longer it’s aged, the better it is for you. Aged cheeses are loaded with polyamines like spermidine, which have been shown to increase your health span dramatically.” - Dr. Gundry (05:06)
• “Manchego is easy to eat... pair it with olives for a Mediterranean twist.” - Dr. Gundry (07:50)
• “True Parmigiano Reggiano... is protein dense, believe it or not. There’s actually 10 grams of high-quality protein per ounce.” - Dr. Gundry (08:54)
• "Wait till the middle gets really squishy. It'll start to be kind of a stinky cheese. And that stinkiness... is actually the sign that the fermentation process is going full bore." - Dr. Gundry (09:38)
• “Medium chain fatty acids in goat cheese can actually help manage cholesterol levels... This can actually lower the risk of cardiovascular diseases.” - Dr. Gundry (11:44)
• “Fermented dairy products like cheese contain probiotics, but... they contain postbiotics... the active things that you're actually looking for for heart health.” - Dr. Gundry (13:00)
• “One of the great benefits of cheeses is that they are a great source of vitamin K2... it helps vitamin D take calcium and put it in your bones where it belongs, rather than in your blood vessels.” - Dr. Gundry (14:38)
• “In the interest of science, I was able to eat 101 inch pieces of cheese without feeling full.” - Dr. Gundry (16:25)
• “Inflammation is the cause of heart disease. Cheeses reduce inflammation and reduce oxidative stress.” - Dr. Gundry (17:58)

Practical Tips & Actionable Advice

• Seek cheeses made from A2 milk (sheep, goats, certain European cows).
• Prioritize:
  • Imported products from Italy, France, Spain, Switzerland.
  • Raw/unpasteurized and aged cheeses.
  • “Cheese cultures” listed on ingredients.
• Avoid:
  • Cheeses from American Holstein cows (unless stated otherwise).
  • Processed “cheese food” products—verify authenticity.
• Enjoy cheese in moderation: Use as a flavor boost or snack, not the bulk of your diet.
• **Let soft cheeses ripen fully before eating for maximum health benefit.

Final Thoughts

Dr. Gundry makes a compelling case that, when sourced carefully and enjoyed mindfully, cheese—particularly aged, traditionally made, A2 casein cheeses from Europe and those crafted with active cultures—can support gut health, bone strength, longevity, and even cardiovascular well-being. "Don’t fear cheese,” he urges, “embrace the right ones.”

For more practical health tips, recipes, and exclusive resources, subscribe to Dr. Gundry’s newsletter or check out the podcast’s YouTube channel.