Confused about oils, butter, and fats in your diet? Join me in Episode #341, where we explore which fats to prioritise, which to avoid, and how different types of fats influence your health. From understanding the science of fats to practical tips for smarter food choices, this episode provides evidence-based insights to help you cut through conflicting advice. It features both a solo deep dive into the science of fats and expert contributions from past guests to help you make informed decisions for your long-term health.
“Fatty acids are not all, by definition, bad. They have physiological impacts relative to one another.” Dr Philip Calder
Joining me in this episode are world-class experts who bring deep knowledge and years of research in nutrition, health, and the science behind dietary fats. You’ll hear from Dr Philip Calder, Dr Gary Fraser, Dr Gil Carvalho, Prof Roy Taylor, Dr Alan Flanagan, Dr Matthew Nagra, Dr Walter Willett, Dr Ayesha Sherzai, and Dr Dean Sherzai. Together, they bring decades of research and clinical expertise to unpack the science behind fats and provide actionable takeaways.
“The evidence certainly doesn’t seem to support this idea that canola oil is giving us heart attacks and strokes and these things you hear on social media.” Dr Gil Carvalho
In this episode, we explore the different types of dietary fats, their impact on health markers like cholesterol and inflammation, and their role in chronic disease risk. We also discuss essential vs. non-essential fats, the role of omega-3 and omega-6 fatty acids, and how fats impact your risk of chronic diseases like heart disease and fatty liver. By the end of the episode, you’ll know which oils and fats to prioritise in your diet, which to avoid, and how to tailor your food choices for optimal health and longevity.
Specifically, we cover:
- Introduction (00:00)
- Understanding Dietary Fats: Saturated, Unsaturated, and Trans Fats (00:48)
- Essential vs. Non-Essential Fats (05:47)
- Omega-3 and Omega-6 Fatty Acids: Benefits and Sources (06:31)
- Brain Health and Omega-3s (07:48)
- Saturated vs. Unsaturated Fats and Cardiovascular Health (16:41)
- The Role of Omega-6 Fats in Inflammation (48:26)
- Insulin Resistance and Liver Fat (01:08:48)
- The Twin Cycle Hypothesis (01:11:04)
- Saturated vs. Unsaturated Fats and Fatty Liver (01:21:21)
- Canola Oil and Health (01:38:37)
- Dairy Fats and Cardiovascular Health (01:55:26)
- Optimising Fats in Your Diet (02:04:03)
- Conclusion and Recommendations (02:07:59)
Thank you for tuning in to today’s episode, and special thanks to the experts featured for their invaluable insights. If you found this episode helpful, please share it with someone who you think might benefit from it.
Connect with today’s guests and listen to their previous episodes at the following links: Dr Philip Calder, Dr Gary Fraser, Dr Gil Carvalho, Prof Roy Taylor, Dr Alan Flanagan, Dr Matthew Nagra, Dr Walter Willett, Dr Ayesha Sherzai, and Dr Dean Sherzai.
This episode is brought to you by:
38TERA
During Black Friday week get 20% off 38TERA’s complete prebiotic DMN. Formulated by Dr Will Bulsiewicz and myself, DMN is the perfect way to conveniently take your gut health to the next level. Discount automatically applied at checkout at 38tera.com.
Eimele
Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, and support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 20% off your first order and subscriptions.
WHOOP
Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon.
Pique Tea
Pique has unveiled its most exclusive Black Friday Cyber Monday offer ever! Get free exclusive gifts with link: piquelife.com/simon.
Shopify
Shopify, the world’s leading e-commerce platform, helps you turn browsers into buyers with the internet’s best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof.
Additional resources
- Official Dietary Guidelines – Denmark • The Proof
