Episode #341. Confused about oils, butter, and fats in your diet? This masterclass explores which fats to prioritise, which to avoid, and how different types of fats influence your health. This episode features both a solo deep dive into the science of fats and expert contributions from past guests, offering practical tips and evidence-based guidance for smarter food choices.

Joining me in this episode are world-class experts, including 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, we unpack the science behind dietary fats and provide evidence-based insights to guide your long-term health decisions.

Specifically, we discuss:

• 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 )

Head to the full show notes for additional resources and to connect with today’s guests.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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