Outstanding episode, Simon! I've been listening to you for several years. You are improving all the time! Thanks for your hard work and sharing with all of us!
Simon, this video is incredible! The graphics, the clarity, the strong nuance and qualifying statements (like 'in the presence of a diet with excess calories') are all phenomenal.
Simon, I loved this episode and hope you'll do more in this format. You explain everything slowly and clearly with simple relatable examples. And what I like best is that you always cover related points that about a study or conclusion. You do a great job of anticipating those followup "but what about" questions. And I appreciate that when you're not sure or the data is still out on a point, you say so. Thank you for sharing your knowledge to help us all have healthier lives. Btw, PS, I still love your long form conversations with experts. So, my love of this format doesn't take away from that. (Berkeley, California)
Well done, Simon. Thank you for this incredibly clear, super helpful video. I particularly appreciate your willingness to get into the nuance of the science on things like dairy and other animal products. While I eat over 85% whole food plant based myself, I do occasionally consume small amounts of fatty fish and some dairy. It's a tremendous gift to the scientific and lay communities alike to foster the spread of nuanced, accurate truth. Keeping this video "in my back pocket" for my friends who keep bashing seed oils (PUFAs for the win!).
Thank you Simon for reconfirming these important facts. I understand why keto/carnivore is appealing to people - it is satiating, but that doesn't mean it is the best diet for longevity. But like you said, for Americans especially, keto/carnivore is far healthier than eating processed foods like many Americans are addicted to. The ideal diet for most is full of veggies, poly/mono dominant, and has typically lean meat. The so called "Mediterranean diet". Getting there is difficult for people. Their stomach has to shrink somewhat, they have to get off hyperpallatable foods, and they have to be okay with food prep. The keto/carnivore diet tends to provide a solution to all of those hurdles: a further reason why people like it as a "health option" (on top of not having to pay for vegetables/fruit), especially compared to the average American diet. For many people, for many Americans anyway, that is just too much in a hypercapitalist society full of bread and circuses to have an optimal diet, which is why we see so much disease related to diet now. It is also a reason why things like ozempic and wegovy are entering the picture, albeit not without some serious and potentially long-term side effects. Keto/carnivore creates bodily responses similar to the effects of ozempic and wegovy through satiation, mimicking the production of glp-1 agonists like the aforementioned drugs, so people should possibly consider it if they don't want to go the big pharma route and they don't have the time or money for a more varied, healthy diet. It is vital Simon that you addressed and simplified this issue on fats (you even pointed to MCT's as being the preferred option for saturated fat). Most diet and fitness books affirm the facts you laid out here, but the Atkins and keto people have been gaslighting and misleading people for years. I will say they have had some useful contributions encouraging people to be skeptical. They've also spread the word on microplastics, and the degradation of certain molecules like aspartame/PUFA's from being on/in the shelf/pallet/stove/fryer too long in high light/heat conditions. Conversely, they've also made ridiculous statements like cholesterol is essential/healthy in high amounts. That's like claiming excess protein is essential/healthy in high amounts, except far worse because cholesterol embeds in the arteries, excessively high protein just taxes the liver and kidneys slightly. Yes their diet is superior to most modern American diets due to the often processed and filler nature of said diets, but it is certainly not optimal like they claim. Then again, some people just want a keto/carnivore diet, even if it may cause mortality in them sooner by the numbers because of its satiation, cost, and minimal prep benefits. That is their choice at the end of the day to choose a subjectively superior, objectively inferior diet, and to potentially cut their life expectancy by 5 to 15 percent.
Not convinced carnivore is far healthier and to be honest, that's not the choice is it? Anyone with enough motivation and self control to ditch all the processed foods and stick to a very limited diet like that could do the same with a sensible diet like the Mediterranean Diet etc.
This was a really interesting video. I tried keto (I was only actually in ketosis for a week but for a much longer time I increased my saturated fat and meat intake significantly and decreased my sugar and carb consumption) Not only did I put on 6 kg but my blood sugar level went to scary levels. I'm back to my pescetarian diet and am eating a lot of carbs every day (I eat a lot of white rice and even drink fruit juice) Not only have I lost 5 kg but my blood sugar levels are completely back to normal. I am not trying that again
Super Thumbs Up! I trust Simon wholeheartedly. In this jungle of nutritional misinformation, pseudoscience, dogma, and ignorance, it is reassuring to have Simon as bulwark, so to speak, against this relentless tide. His evidence- and science-based approach to this massively complicated and complex subject is exactly what we need. His hard earned expertise is invaluable. The bonus is his wonderful manner of communicating.
I like solo episodes from a personal nutritional standpoint. They typically answer a specific question with well organized information from well validated sources, and provide clear guidelines for how to apply in one’s diet. Love your show, and your book occupies a favored spot on my shelf. Thank you Simon!
Dr Michael Greger wrote in his book How Not To Age about the impact on the brain caused by oxidised cholesterol found in ghee. It’s not in my pantry anymore. Brilliant video Simon 🙏🏼
I always learn so much from your videos. This format is especially great for me - it's really clear and informative, and I appreciate how you explain things in such an easy to follow and digestible way. Kudos to whoever edits your videos, too; the way they lay down the photos, videos, texts, and little illustrations to back up your points is super effective. It makes the videos engaging to watch without being distracting. Anyway, just wanted to say thanks for all the great content you put out, Simon!
I just found you and love your content. Your voice and cadence are perfect. I like the way you sum up your guests points especially when they talk too fast. ❤
I´ve been following you for 12+ months and watched, something like 20-30+ episodes. I really apreciate what you are puting forward in every episode. Along with other sources, your channel helped me get some clarity to take more informed desicions about what i eat. Its very surprising for me that you don´t have more followers, the content deserves it. I hope you continue putting forward great content in your quest for reaching more people. My sincere Good Luck to you!.
Absolutely LOVED this episode. I liked the combination of theory with the results from specific meta analyses, concluding with his own recommendations. I would definitely like to see more!
Excellent coverage of this arena which has clarified for me a subject that has been very confusing - so much contradictory material out there. Many thanks 👍
This is a great place to get knowledge on health for old dudes like me who want to learn what the science behind good nutrition is. I am currently in the phase of changing years of bad eating habits. Many of my bad habits are due to having the wrong information about what is healthy to eat and what isn't.
Well thought out presentation. I learned a lot and many of my questions were answered and clarified. Appreciate the time and energy, not to mention bio chemistry break down of fats. Thanks Simon
This was INCREDIBLY helpful Simon. Produced so well with amazing content. Can’t thank you enough for what you are doing to disseminate solid, research-supported nutritional information to the masses.
I absolutely love these solo videos. I learn so much from you, Simon! -- Here's a suggestion for another video: Supplementation 101. It would be helpful to know which vitamins/minerals go well together and which ones should be taken separately because of potential interactions when bundling in a multivitamin. THANK YOU!!
Nutrition is becoming increasingly difficult to navigate. Becoming overwhelmed with conflicting information. The most practical thing I can follow is to eat from nature. If I can grow it, harvest it, hunt it, make it then I’ll be eating it. With that being said, I am a science fan so learning about nutrition is a passion for me and I appreciate the education of nutrition.
Is the subject becoming more difficult to navigate, or are you experiencing the paradox of learning Plato mentioned, that you become more aware of what you still don't know (I e , your ignorance) the more you think you've learned?
Knowing conflicting knowledge means a big leap forward for your understanding of nutrition. There is 100% truth of nutrition. We are always trying to get closer to the right answer.
Focusing on whole, unprocessed foods is undoubtedly a cornerstone of optimal health. Your intuition aligns with a growing body of scientific evidence supporting the benefits of a plant-based diet. I'm intrigued by your interest in both nature and science. Could you elaborate on the specific plants and animals you're cultivating or harvesting?
This was fantastic Simon. Whilst I do enjoy the long, detailed podcasts full of science and finer details, this format is fantastic. The way you put it all together as a mini lesson makes it impossible not to understand. Keep them coming.
Thank you, Simon! This is brilliant and incredibly useful content (as always)! I'd love if you could do something like this about the effects of consuming sugar. Is there room for it in a healthy diet? How much is safe to have? Is there a difference between "natural" sugars found in things like maple syrup versus refined sugar?
Wow, yes! I found this little episode to be QUITE helpful in understanding more about fats! I like how much information you packed into the shorter time and your explanations were so clear! Please do more of these types of episodes!
Simon I absolutely loved this episode. I love the longer, deep science episodes, but this format is a great twist. I could easily finish it while meal prepping, and really good for sharing with the people in my life who are not yet followers, but need to be! 😉
Awesome work Simon, thanks for sharing this. You should keep doing more solo deep dives, it's a great format to complement your interviews. On this topic, it'd be great if you did a follow-up episode to explore more deeply the counter-perspectives that PUFAs are bad/oxidative/inflammatory/etc. as I'm not sure a purely evidence-based view (as you've presented) would truly shift 'online' perspectives without a mechanistic view (as counter-perspectives seem to focus on)
I would love to see a conversation with you and dr Paul Saladino, please make it happen!! I bet you that he would love to challenge you on the saturated fat part and the link between LDL and heart disease. Two very intelligent people having a respectful conversation with different views is what the health conscious consumer needs these days!
@@olivierpaulini499 yeah respectful conversation with Paul would be great.Also interesting to know Paul’s biomarkers and how he remains healthy eating so much animal fat,which seems counterintuitive to data
Excellent episode. Informative and very easy to understand. I also enjoy your more detailed interviews however this format is one I will be more likely to share with family and friends.
Yes Simon, that was an excellent video! There was so much helpful information in it, so much so I'll have to watch it again! A printed version would be good, is it any one of your books? A couple of things though. There was one thing that was a little confusing. According to some other, let's say plant-based advocates, they often refer to the epic studies, mainly the nurses study and the Swedish study that shows that dairy consumption is associated with higher mortality per additional serve per day. Also, you did mention the fibre deficit aspect of eating too much fermented dairy and cheese and you mentioned they contain saturated fats that are beneficial, do they not also have high levels of the non-beneficial saturated fats, making higher or even moderate intake quantities problematic? And just one more thing, being plant-based, what is the basis for fermented non-dairy yoghurts, let's say other than probiotics? Especially if you're consuming other fermented foods like natto? Sorry, too many questions 😅
Thank you for this informative video on dietary fats, Simon. It’s refreshing to see complex scientific information presented in such a clear and engaging way. Your breakdown of the nuances is incredibly helpful. MCTs, due to their shorter carbon chain length, bypass the intricate process of chylomicron assembly and direct entry into the portal vein, circumventing the lymphatic system. This expedited delivery to the liver allows for immediate beta-oxidation in hepatocytes, bypassing the need for lipoprotein lipase hydrolysis. Consequently, MCTs are less likely to be stored as adipose tissue, potentially contributing to their thermogenic effects. A deeper understanding of the underlying mechanisms, including the role of carnitine palmitoyltransferase (CPT-I) and the mitochondrial respiratory chain, could provide valuable insights into the potential benefits and optimal use of MCTs. I'd love to hear your thoughts on MCT oils, particularly C8 and C10. While they are classified as saturated fats, they seem to have unique metabolic properties. Can you elaborate on how these medium-chain triglycerides are digested and metabolized differently compared to long-chain triglycerides (LCTs)? Aston
I love these type of videos, I have watched this a few times now and have learned so much - would love if you did more like this! I’ve been listening to your podcasts for a good few years now, and between these and your book it has changed my life - and as a Kiwi saying that to an Aussie that’s not to be taken lightly, haha!
Thanks Simon. I was very engaged by the information saturated content in this episode. I'll be tuning in for more of these solo episodes should you care to serve them up but I can't help but feel they must be a little more routine and less rewarding for you as compared to episodes where you have someone to bounce things off.
Would love to see a discussion between healthy fats vs a very low fat diet (as proposed by Ornish, Esselstyn, etc.), specifically for cardiovascular and carbohydrate metabolism health.
With extra virgin olive oil there are studies showing that the polyphenols have cardioprotective effects via protecting the epithelial cells, despite what the folk at Forks Over Knives insist. So a possible extra benefit there too.
Thank you Simon for this great review. Now I will have to listen again to the “FAT” episodes in order to understand them better and rearrange all things FAT. It would be great to do this with other themes…. Thanks again, and so that you know, you are very much present in Lisbon, Portugal. On my bookshelf, my walks around town and my conversations with my interested family and friends! 😊
You asked if the audience wants more of these and I'm going to vote yes yes yes!! I love Q&A type podcasts from people I feel I can trust that kind of... synthesises everything together. Similarly I enjoy the Dr Greger Q&As as well. Would love to see one on cognition, exercise/movement, ageing, foot health (don't see much of that), eating patterns or accessing healthy food (ie: how to avoid pesticides, chemicals in tap water [lol sydney PFAs], etc). Love your work and thanks!!
Absolutely amazing podcast with potentially life changing info. On that. I'ma try implementing better eating habits. Will have a look at the "12 week challenge" on Simons website but that might be a bit overwhelming for me ATM. Currently sitting at 6'1, 128kg. Eating take away 4+ times a week 😬 and a habit of eating until I'm feeling over full just about every meal. Hopefully I can log some progress next time a pod drops 💪
it's challenging as such foods are 'addictive' because of our evolution to seek easy calories. Someone thanked me for referring them to take a look at Simon's chat with joel fuhrman, so it might be worth a look. Looking forward to updates, good luck!!
I'm not sure if the evidence-based info, plant-pushing, or dad jokes that I enjoy the most! 😂 and thank you for these shorter video segments, too. While I love the longer ones, I don't always have time, and these are much better to share with clients. Keep up the great work, and thank you! 🫛🌱🎃
I also recently discovered a high protein plant based food that I think all vegan athletes should consider eating: edamame pasta, black bean pasta, soybean pasta. A brand in America called Explore Cuisine sells it. Per serving, there is 25 grams protein, 20 grams carb, 13 grams fiber, and 4 grams of fat. It seemed pretty high in iron too, so in my opinion a powerhouse food. Very filling!
I'm loving these mini lectures Simon (ie: shorter than a uni lecture but very dense). Also the downloads and references back to earlier episodes is super helpful in restructuring nutrition knowledge, which can be a bit spotty if you've been following nutrition science for many years but need quite a bit of unravelling if you’re not a scientist/nutritionist. My scientific method only extends to statistics in the humanities. As always, many thanks, I'm on a reformation pathway (that can go with your Dad joke!) Edit to add: am re-reading parts of your book (The Proof is in the Plants for those who want to check it out) in Part Two and the 8 Principles in Part Three. It's been very helpful now I'm listening to The Proof closer to when you release episodes. A year ago I was unable to be an up-to-date listener because I was caring for my elderly mother before it was necessary for her to go into a nursing home. Point of interest. It has a chef who has designed food around her likes and dislikes and her 92 year old health needs. She's doing remarkably well even though she is frail.
I love this style of video. Full or real practical advice, sifting through all the confusion and explaining where the totality of evidence lies... Would love more like this. Thanks Simon!
For me, I avoid seed oils because of the ultra processing needed to manufacture them. After reading ultra processed people I am totally turned off refined, bleached, and deodorised oils. I’m not opposed to eating them because of their PUFA content, just the processing
@@ottaviazwillenberg3168 I'm always confused as to how people exclude seed oils from UPFs when they one of the most processed food products that exist.
Loved this episode, and format. Would love to hear you break down topics like this more, mixed in with your guests. Thanks so much. I have a question about algae oil for cooking. I recently found some and the lipid profile looks very good (even less saturated fat than olive), and they have a very high smoke point. At this time they’re a bit expensive to use for everything, however my family has begun to add them to our repertoire (alongside olive oil). I’d be very interested to hear your thoughts on algae cooking oil. Cheers!
Such a helpful episode. I love how throughly you covered the topic of fats. Could you do a deep dive into how to select quality oils? I read so much on how the processing of oils can damage them, or there are chemicals used on the processing, or how many “olive oils” are a blend that could be harmful to our health.
Thank you once again Simon. I love the way you set everything out so logically. More of these please. I do listen to your full length episodes on topics of interest to me but they are very long. It should be great if you could do one of these in calcium. I am confused. To supplement or not to supplement. According to chronometer I only get around 700mg a day. So I supplement with a quarter tspn of red algae powder. But we hear all the time that supplements block our arteries. I cannot find an answer as to whether it is because supplementing gives us too much calcium or because of the source of the calcium or because a supplement gives too big and quick a boost to calcium levels in our blood. This is so important for us post menopausal women. And advice greatly appreciated.
This is awesome information. I have a degrees in nutrition and have listen lot of podcasts and I have to this is one of the best as clearly defining each types of fats and how it effects us and where we still are not too sure. I am a vegetarian but all my family members have metabolic disorders especially diabetes and eventually heart issue. I am 47 and have kept them at bay but was so scared of carbohydrates and in last 1 year I have good whole carbohydrates, less saturated fat less than 8% and made sure strength train to get good muscle mass. What surprised me is my blood glucose a1c has been in downtrend , I have excellent omega 3 markers and ApoB level. Will continue my journey in the same route as I am enjoying good food as well. Thanks a lot to you and please more of these.
I could watch you all day!!! I have been passionate about my health for over 40 years having hereditary high cholesterol and have refused to ever take prescription medications. I consider my food choices to be 95% on point but after listening to this episode it's time to swap out the ghee and coconut oil. I'm so looking forward to your life-changing podcasts.
The best podcast/video on fats .... thank you so much for making it so clear and concise. While I am plant based my partner prefers more omnivorous eating animal protein so delineating how to put into practice best fats to consume - how much, how often etc is really helpful. (listened to another popular podcast on this subject recently and came away more confused than I started.)
According to Ayurveda and many ancestral dietitians, especially ghee and butter are healthy fats for us and because of the butyrate content also very beneficial for the gut microbes, even the butyrate content is marginal from what I have seen. I did a bit of research and it seems like besides raising LDL cholesterol, saturated fat, especially palmitic is linked to all sorts of health issues and diseases and palmitic acid also induces leaky gut and alter the gut microbiome and it is the fatty acid that raises LDL cholesterol the most. That’s what study’s have shown. I don’t have any degree and I’m not a dietitian and I have no idea if I can interpret science correctly. I’m just interested in nutrition and I also don’t have a bias towards a specific diet whether from a health or ethical standpoint. I ask myself why these people claim that ghee and butter are healthy fats when palmitic acid is the primary fatty acid in both of them and when both fats are the fats with highest amount of saturated fat and the highest amount of palmitic acid right after palm and coconut oil? I would really appreciate if someone clarify and explain if I’m wrong or right, where these claims come from and seperate fact from fiction. Thank you very much
The reason SF (saturated fat) became controversial is because no mechanism of cause-and-effect is known to convert SF to LDL. There's only correlation, not causation. There is, however, a fairly huge number of replicated correlations from animal studies of virtually every sort.
Interesting for me but everybody I knew who eat fattest meat and ate animal foods cooked with butter animals fats lived longest no health problems But since processed foods have took over has led to foods high processed sugars and seeds oil which are addictive and lead to metabolic problems Keto diets are being used successfully to treat people with all kind of serious disease give them quality of life Dount follow keto diet follow my own animal based diet with some plants understand why people go vegan Always lived very rural setting so believe animals needed to be present for optimum health and used resources to improve Planets each systems will read your book to see what your beliefs are built off Happy for anybody to eat whatever works for them There cost to life with everything you eat nature teaches that
I don’t but not because I’m against them. I’m just weird and put peanut butter or avocado straight on bread. Look for one that’s low saturated fat (I.e no coconut or palm oil) and is free from partially hydrogenated oils (trans fats).
I at a low saturated fat and low cholesterol version of the low carbohydrate diet for 5 years because of my ApoE4 allele and cholesterol hyperabsorption mutations in my ABCG5/G8 genes. But it was unpalatable and lean meat, olive oil, and egg whites were just not my thing even though they kept my cholesterol and glucose low. So now I eat saturated fat and egg yolks with a cholesterol lowering medication and it was one of the best decisions I made. I have better dietary satisfaction and am in a better mood this way.
*ba dum CHING* for that Dad joke at the end. 😉 Excellent video, as always, Simon! Can’t say how much I’ve learned from you over the years that’s completely reshaped my health.
YES, more videos like these, please. I haves so much respect for your objectivity and clarity and never miss The Proof Podcast. As an aside, I happen to be largely whole plant based but for a small amount of salmon, kefir and Greek yogurt, so I'm happy to know that is your recommendation for those of us who include some animal products in their diet.
calcified plaque* . Doesn't mean they don't have soft plaque. Read this: www.jacc.org/doi/10.1016/j.jacadv.2024.101049 "Among asymptomatic middle-aged adults without traditional risk factors, coronary atherosclerosis is common and increasingly prevalent at higher levels of atherogenic lipoproteins. These findings emphasize the importance of lipid-lowering strategies to prevent development and progression of atherosclerosis regardless of risk factors."
Super useful explanation about saturated fat and insulin resistance, which a lot of people would find useful. Just less than 45 minutes but could add years to a healthy lifespan. So worth it!
I've been hearing about a newly identified essential fatty acid, which I'd never heard of. It is C15, pentadecanoic acid. It's absence contributes to "cellular fragility syndrome." The origin story is that it was identified first in Navy dolphins whose normal diet had become deficient due to changes in their food related to climate change. I've never heard you mention C15. Can you cover this?
This was really helpful and informative. There is so much conflicting information out there that it can be confusing. Good to know that you think algal omegas are helpful. More of these please!
First, I just wanted to say I have been Whole Foods Plant Based for almost 5 years now and I am happy to hear you talk about it. I found this very helpful. You were very succinct in your presentation and I appreciate this style. I would love to see more like this one. Also I would be interested in learning about HRT, especially for women after having gone through menopause as well as navigating around weightlifting while dealing with an injury, such as a herniated disc snd sciatica that I have been dealing with for many years. Thank you and I enjoy your podcasts.
Your videos have become master classes, all inclusive while still being concise, far superior to so many in this space.
Brain matter classes
I agree!
Thanks very much. These episodes are about the length of a university lecture, easier to stay engaged.
Outstanding episode, Simon! I've been listening to you for several years. You are improving all the time! Thanks for your hard work and sharing with all of us!
Thanks for listening
Simon, this video is incredible! The graphics, the clarity, the strong nuance and qualifying statements (like 'in the presence of a diet with excess calories') are all phenomenal.
Wow, thank you!
Simon, I loved this episode and hope you'll do more in this format. You explain everything slowly and clearly with simple relatable examples. And what I like best is that you always cover related points that about a study or conclusion. You do a great job of anticipating those followup "but what about" questions. And I appreciate that when you're not sure or the data is still out on a point, you say so. Thank you for sharing your knowledge to help us all have healthier lives. Btw, PS, I still love your long form conversations with experts. So, my love of this format doesn't take away from that. (Berkeley, California)
Thanks for the feedback. There will still be long format conversations. People do seem to like these one's more though!
Well done, Simon. Thank you for this incredibly clear, super helpful video. I particularly appreciate your willingness to get into the nuance of the science on things like dairy and other animal products. While I eat over 85% whole food plant based myself, I do occasionally consume small amounts of fatty fish and some dairy. It's a tremendous gift to the scientific and lay communities alike to foster the spread of nuanced, accurate truth.
Keeping this video "in my back pocket" for my friends who keep bashing seed oils (PUFAs for the win!).
This was brilliant. You are my go to when I’m confused by so much conflicting and contradictory information on YT. Loved the dad joke 😀
Thank you Simon for reconfirming these important facts. I understand why keto/carnivore is appealing to people - it is satiating, but that doesn't mean it is the best diet for longevity. But like you said, for Americans especially, keto/carnivore is far healthier than eating processed foods like many Americans are addicted to.
The ideal diet for most is full of veggies, poly/mono dominant, and has typically lean meat. The so called "Mediterranean diet". Getting there is difficult for people. Their stomach has to shrink somewhat, they have to get off hyperpallatable foods, and they have to be okay with food prep. The keto/carnivore diet tends to provide a solution to all of those hurdles: a further reason why people like it as a "health option" (on top of not having to pay for vegetables/fruit), especially compared to the average American diet.
For many people, for many Americans anyway, that is just too much in a hypercapitalist society full of bread and circuses to have an optimal diet, which is why we see so much disease related to diet now. It is also a reason why things like ozempic and wegovy are entering the picture, albeit not without some serious and potentially long-term side effects. Keto/carnivore creates bodily responses similar to the effects of ozempic and wegovy through satiation, mimicking the production of glp-1 agonists like the aforementioned drugs, so people should possibly consider it if they don't want to go the big pharma route and they don't have the time or money for a more varied, healthy diet.
It is vital Simon that you addressed and simplified this issue on fats (you even pointed to MCT's as being the preferred option for saturated fat). Most diet and fitness books affirm the facts you laid out here, but the Atkins and keto people have been gaslighting and misleading people for years. I will say they have had some useful contributions encouraging people to be skeptical. They've also spread the word on microplastics, and the degradation of certain molecules like aspartame/PUFA's from being on/in the shelf/pallet/stove/fryer too long in high light/heat conditions. Conversely, they've also made ridiculous statements like cholesterol is essential/healthy in high amounts. That's like claiming excess protein is essential/healthy in high amounts, except far worse because cholesterol embeds in the arteries, excessively high protein just taxes the liver and kidneys slightly.
Yes their diet is superior to most modern American diets due to the often processed and filler nature of said diets, but it is certainly not optimal like they claim. Then again, some people just want a keto/carnivore diet, even if it may cause mortality in them sooner by the numbers because of its satiation, cost, and minimal prep benefits. That is their choice at the end of the day to choose a subjectively superior, objectively inferior diet, and to potentially cut their life expectancy by 5 to 15 percent.
Keto doesn't necessarily mean less vegetables. Most probably increase their intake
Not convinced carnivore is far healthier and to be honest, that's not the choice is it? Anyone with enough motivation and self control to ditch all the processed foods and stick to a very limited diet like that could do the same with a sensible diet like the Mediterranean Diet etc.
Excellent post.
This was a really interesting video. I tried keto (I was only actually in ketosis for a week but for a much longer time I increased my saturated fat and meat intake significantly and decreased my sugar and carb consumption) Not only did I put on 6 kg but my blood sugar level went to scary levels. I'm back to my pescetarian diet and am eating a lot of carbs every day (I eat a lot of white rice and even drink fruit juice) Not only have I lost 5 kg but my blood sugar levels are completely back to normal. I am not trying that again
Super Thumbs Up! I trust Simon wholeheartedly. In this jungle of nutritional misinformation, pseudoscience, dogma, and ignorance, it is reassuring to have Simon as bulwark, so to speak, against this relentless tide. His evidence- and science-based approach to this massively complicated and complex subject is exactly what we need. His hard earned expertise is invaluable. The bonus is his wonderful manner of communicating.
I like solo episodes from a personal nutritional standpoint. They typically answer a specific question with well organized information from well validated sources, and provide clear guidelines for how to apply in one’s diet. Love your show, and your book occupies a favored spot on my shelf. Thank you Simon!
Thanks for the feedback Mary! Glad my book was helpful
Simon, your explanations and objective conveyance of information about healthy fats were excellent, thank you!
Dr Michael Greger wrote in his book How Not To Age about the impact on the brain caused by oxidised cholesterol found in ghee. It’s not in my pantry anymore. Brilliant video Simon 🙏🏼
Greger is a zealot and quack.
I found this solo episode very helpful as I work to optimize my diet for my specific conditions
I really appreciate the way you deliver information clearly. Please consider doing more of these solo episodes.
My pleasure
I always learn so much from your videos. This format is especially great for me - it's really clear and informative, and I appreciate how you explain things in such an easy to follow and digestible way. Kudos to whoever edits your videos, too; the way they lay down the photos, videos, texts, and little illustrations to back up your points is super effective. It makes the videos engaging to watch without being distracting. Anyway, just wanted to say thanks for all the great content you put out, Simon!
I never miss your podcasts! I really have enjoyed the solo ones where you summarize the information.
I just found you and love your content. Your voice and cadence are perfect. I like the way you sum up your guests points especially when they talk too fast. ❤
I´ve been following you for 12+ months and watched, something like 20-30+ episodes. I really apreciate what you are puting forward in every episode. Along with other sources, your channel helped me get some clarity to take more informed desicions about what i eat. Its very surprising for me that you don´t have more followers, the content deserves it. I hope you continue putting forward great content in your quest for reaching more people. My sincere Good Luck to you!.
These episodes are so good! Thanks, Simon.
Absolutely LOVED this episode. I liked the combination of theory with the results from specific meta analyses, concluding with his own recommendations. I would definitely like to see more!
Excellent coverage of this arena which has clarified for me a subject that has been very confusing - so much contradictory material out there. Many thanks 👍
You provide quality content Simon. You deserve millions of subscribers! Thank you for all your efforts.
This is a great place to get knowledge on health for old dudes like me who want to learn what the science behind good nutrition is. I am currently in the phase of changing years of bad eating habits. Many of my bad habits are due to having the wrong information about what is healthy to eat and what isn't.
Well thought out presentation. I learned a lot and many of my questions were answered and clarified. Appreciate the time and energy, not to mention bio chemistry break down of fats. Thanks Simon
This was INCREDIBLY helpful Simon. Produced so well with amazing content. Can’t thank you enough for what you are doing to disseminate solid, research-supported nutritional information to the masses.
Happy to help!
I absolutely love these solo videos. I learn so much from you, Simon! -- Here's a suggestion for another video: Supplementation 101. It would be helpful to know which vitamins/minerals go well together and which ones should be taken separately because of potential interactions when bundling in a multivitamin. THANK YOU!!
Nutrition is becoming increasingly difficult to navigate. Becoming overwhelmed with conflicting information. The most practical thing I can follow is to eat from nature. If I can grow it, harvest it, hunt it, make it then I’ll be eating it. With that being said, I am a science fan so learning about nutrition is a passion for me and I appreciate the education of nutrition.
Is the subject becoming more difficult to navigate, or are you experiencing the paradox of learning Plato mentioned, that you become more aware of what you still don't know (I e , your ignorance) the more you think you've learned?
There is not much conflicting info when considering only human intervention RCTs.
Knowing conflicting knowledge means a big leap forward for your understanding of nutrition. There is 100% truth of nutrition. We are always trying to get closer to the right answer.
@@dustinirwin1 ok what do they say about meat ?
Focusing on whole, unprocessed foods is undoubtedly a cornerstone of optimal health. Your intuition aligns with a growing body of scientific evidence supporting the benefits of a plant-based diet.
I'm intrigued by your interest in both nature and science. Could you elaborate on the specific plants and animals you're cultivating or harvesting?
Brilliant video! Thank you for sharing and increasing my understanding
Another great video based on research and science while making the complicated easy to understand - thank you for creating this Simon 🙏
Glad it was helpful!
Appreciate the efforts you put in to make the topic simpler for us to digest. Thank you!
Glad you enjoyed it!
This was fantastic Simon. Whilst I do enjoy the long, detailed podcasts full of science and finer details, this format is fantastic. The way you put it all together as a mini lesson makes it impossible not to understand. Keep them coming.
Awesome, thank you! More to
Come
Thank you Simon for a thorough breakdown. Well explained.
You're most welcome
Thank you, Simon! This is brilliant and incredibly useful content (as always)! I'd love if you could do something like this about the effects of consuming sugar. Is there room for it in a healthy diet? How much is safe to have? Is there a difference between "natural" sugars found in things like maple syrup versus refined sugar?
Adding to my list ! Ty
Thanks for all of the information on diet. I really enjoy the deep dives into different nutrients, and all of your other videos>
Wow, yes! I found this little episode to be QUITE helpful in understanding more about fats! I like how much information you packed into the shorter time and your explanations were so clear! Please do more of these types of episodes!
Simon I absolutely loved this episode. I love the longer, deep science episodes, but this format is a great twist. I could easily finish it while meal prepping, and really good for sharing with the people in my life who are not yet followers, but need to be! 😉
Glad you enjoyed it!
Awesome work Simon, thanks for sharing this. You should keep doing more solo deep dives, it's a great format to complement your interviews. On this topic, it'd be great if you did a follow-up episode to explore more deeply the counter-perspectives that PUFAs are bad/oxidative/inflammatory/etc. as I'm not sure a purely evidence-based view (as you've presented) would truly shift 'online' perspectives without a mechanistic view (as counter-perspectives seem to focus on)
Will add to my list!
This is outstanding, Simon. Thank you for taking a lot of nutritional information and making it crystal clear. Not an easy thing to do.
You're welcome
I would love to see a conversation with you and dr Paul Saladino, please make it happen!! I bet you that he would love to challenge you on the saturated fat part and the link between LDL and heart disease. Two very intelligent people having a respectful conversation with different views is what the health conscious consumer needs these days!
@@olivierpaulini499 yeah respectful conversation with Paul would be great.Also interesting to know Paul’s biomarkers and how he remains healthy eating so much animal fat,which seems counterintuitive to data
Wow. You have changed my mind on this matter.
I was listening to the wrong "experts".
It makes sense now.
Thank you mate
Excellent episode. Informative and very easy to understand. I also enjoy your more detailed interviews however this format is one I will be more likely to share with family and friends.
Awesome, thank you!
Yes Simon, that was an excellent video! There was so much helpful information in it, so much so I'll have to watch it again! A printed version would be good, is it any one of your books? A couple of things though. There was one thing that was a little confusing. According to some other, let's say plant-based advocates, they often refer to the epic studies, mainly the nurses study and the Swedish study that shows that dairy consumption is associated with higher mortality per additional serve per day. Also, you did mention the fibre deficit aspect of eating too much fermented dairy and cheese and you mentioned they contain saturated fats that are beneficial, do they not also have high levels of the non-beneficial saturated fats, making higher or even moderate intake quantities problematic? And just one more thing, being plant-based, what is the basis for fermented non-dairy yoghurts, let's say other than probiotics? Especially if you're consuming other fermented foods like natto? Sorry, too many questions 😅
Absolutely love these episodes, informative and yet at the same time relaxing - thanks so much
A master class on fat.
Thank you Simon!
Brilliant. So useful.
Thank you for this episode ❤️
Thank you for this informative video on dietary fats, Simon. It’s refreshing to see complex scientific information presented in such a clear and engaging way. Your breakdown of the nuances is incredibly helpful.
MCTs, due to their shorter carbon chain length, bypass the intricate process of chylomicron assembly and direct entry into the portal vein, circumventing the lymphatic system. This expedited delivery to the liver allows for immediate beta-oxidation in hepatocytes, bypassing the need for lipoprotein lipase hydrolysis. Consequently, MCTs are less likely to be stored as adipose tissue, potentially contributing to their thermogenic effects.
A deeper understanding of the underlying mechanisms, including the role of carnitine palmitoyltransferase (CPT-I) and the mitochondrial respiratory chain, could provide valuable insights into the potential benefits and optimal use of MCTs.
I'd love to hear your thoughts on MCT oils, particularly C8 and C10. While they are classified as saturated fats, they seem to have unique metabolic properties. Can you elaborate on how these medium-chain triglycerides are digested and metabolized differently compared to long-chain triglycerides (LCTs)?
Aston
Great video, very helpful and informative. I like the shorter format too. Thanks for your work🙏
Awesome, thank you!
Another great episode Simon, full of great, evidence based information 💜
Glad you enjoyed it
I love these type of videos, I have watched this a few times now and have learned so much - would love if you did more like this! I’ve been listening to your podcasts for a good few years now, and between these and your book it has changed my life - and as a Kiwi saying that to an Aussie that’s not to be taken lightly, haha!
Great episode, very useful. Thanks 🙏🏻
Great video ❤
Thanks Simon. I was very engaged by the information saturated content in this episode. I'll be tuning in for more of these solo episodes should you care to serve them up but I can't help but feel they must be a little more routine and less rewarding for you as compared to episodes where you have someone to bounce things off.
Would love to see a discussion between healthy fats vs a very low fat diet (as proposed by Ornish, Esselstyn, etc.), specifically for cardiovascular and carbohydrate metabolism health.
Thank you very much. Your presentation is very claming and soothing though it is packed with facts.
Glad you enjoyed it!
Love these solo episodes! Information is easy to understand and extremely helpful! You are becoming a go to source for science backed nutrition.
With extra virgin olive oil there are studies showing that the polyphenols have cardioprotective effects via protecting the epithelial cells, despite what the folk at Forks Over Knives insist. So a possible extra benefit there too.
Thank you Simon for this great review. Now I will have to listen again to the “FAT” episodes in order to understand them better and rearrange all things FAT. It would be great to do this with other themes…. Thanks again, and so that you know, you are very much present in Lisbon, Portugal. On my bookshelf, my walks around town and my conversations with my interested family and friends! 😊
You asked if the audience wants more of these and I'm going to vote yes yes yes!! I love Q&A type podcasts from people I feel I can trust that kind of... synthesises everything together. Similarly I enjoy the Dr Greger Q&As as well. Would love to see one on cognition, exercise/movement, ageing, foot health (don't see much of that), eating patterns or accessing healthy food (ie: how to avoid pesticides, chemicals in tap water [lol sydney PFAs], etc). Love your work and thanks!!
Great suggestions thanks
Way to go Simon! Very informative, understandable and helpful.
Absolutely amazing podcast with potentially life changing info.
On that. I'ma try implementing better eating habits. Will have a look at the "12 week challenge" on Simons website but that might be a bit overwhelming for me ATM.
Currently sitting at 6'1, 128kg. Eating take away 4+ times a week 😬 and a habit of eating until I'm feeling over full just about every meal.
Hopefully I can log some progress next time a pod drops 💪
it's challenging as such foods are 'addictive' because of our evolution to seek easy calories. Someone thanked me for referring them to take a look at Simon's chat with joel fuhrman, so it might be worth a look. Looking forward to updates, good luck!!
I'm not sure if the evidence-based info, plant-pushing, or dad jokes that I enjoy the most! 😂 and thank you for these shorter video segments, too. While I love the longer ones, I don't always have time, and these are much better to share with clients. Keep up the great work, and thank you! 🫛🌱🎃
Glad you enjoyed!
THANK YOU AND BLESSINGS FOR YOUR INSIGHTFUL AND HELPFUL EVALUATIONS. YOU ARE HELPING US. THANKFULLY APPRECIATED 🌅
Wonderful, succinct and helpful episode! ❤
Glad you enjoyed it!
I also recently discovered a high protein plant based food that I think all vegan athletes should consider eating: edamame pasta, black bean pasta, soybean pasta. A brand in America called Explore Cuisine sells it.
Per serving, there is 25 grams protein, 20 grams carb, 13 grams fiber, and 4 grams of fat. It seemed pretty high in iron too, so in my opinion a powerhouse food. Very filling!
I'm loving these mini lectures Simon (ie: shorter than a uni lecture but very dense). Also the downloads and references back to earlier episodes is super helpful in restructuring nutrition knowledge, which can be a bit spotty if you've been following nutrition science for many years but need quite a bit of unravelling if you’re not a scientist/nutritionist. My scientific method only extends to statistics in the humanities. As always, many thanks, I'm on a reformation pathway (that can go with your Dad joke!)
Edit to add: am re-reading parts of your book (The Proof is in the Plants for those who want to check it out) in Part Two and the 8 Principles in Part Three. It's been very helpful now I'm listening to The Proof closer to when you release episodes. A year ago I was unable to be an up-to-date listener because I was caring for my elderly mother before it was necessary for her to go into a nursing home. Point of interest. It has a chef who has designed food around her likes and dislikes and her 92 year old health needs. She's doing remarkably well even though she is frail.
Wow 92! That’s awesome. Thanks for the comments and tuning in each week
Loving these type of videos. Thank you so much for giving us all this information for free. And do all the work to summarize it all for us.
You are so welcome!
I love this style of video. Full or real practical advice, sifting through all the confusion and explaining where the totality of evidence lies... Would love more like this. Thanks Simon!
More to come Emma! Thanks for tuning in (and hopefully sharing with friends/family)
Create video! Can you do one on caffeine's effects on the cardiovascular system?
For me, I avoid seed oils because of the ultra processing needed to manufacture them. After reading ultra processed people I am totally turned off refined, bleached, and deodorised oils. I’m not opposed to eating them because of their PUFA content, just the processing
@@ottaviazwillenberg3168 I'm always confused as to how people exclude seed oils from UPFs when they one of the most processed food products that exist.
More videos like this, please :)
Great video. Clear, concise and informative. A balanced presentation of evidence and interpretation without hyperbole. Keep up the good work!
Loved this episode, and format. Would love to hear you break down topics like this more, mixed in with your guests. Thanks so much.
I have a question about algae oil for cooking. I recently found some and the lipid profile looks very good (even less saturated fat than olive), and they have a very high smoke point. At this time they’re a bit expensive to use for everything, however my family has begun to add them to our repertoire (alongside olive oil). I’d be very interested to hear your thoughts on algae cooking oil. Cheers!
Such a helpful episode. I love how throughly you covered the topic of fats. Could you do a deep dive into how to select quality oils? I read so much on how the processing of oils can damage them, or there are chemicals used on the processing, or how many “olive oils” are a blend that could be harmful to our health.
Yep, on my list! Thanks for the suggestion
@@TheProofWithSimonHill excellent! Thanks!
Thank you once again Simon. I love the way you set everything out so logically. More of these please. I do listen to your full length episodes on topics of interest to me but they are very long. It should be great if you could do one of these in calcium. I am confused. To supplement or not to supplement. According to chronometer I only get around 700mg a day. So I supplement with a quarter tspn of red algae powder. But we hear all the time that supplements block our arteries. I cannot find an answer as to whether it is because supplementing gives us too much calcium or because of the source of the calcium or because a supplement gives too big and quick a boost to calcium levels in our blood. This is so important for us post menopausal women. And advice greatly appreciated.
Brother is doing god's work. Thank you so much, Simon! You are the best!
This is awesome information. I have a degrees in nutrition and have listen lot of podcasts and I have to this is one of the best as clearly defining each types of fats and how it effects us and where we still are not too sure. I am a vegetarian but all my family members have metabolic disorders especially diabetes and eventually heart issue. I am 47 and have kept them at bay but was so scared of carbohydrates and in last 1 year I have good whole carbohydrates, less saturated fat less than 8% and made sure strength train to get good muscle mass. What surprised me is my blood glucose a1c has been in downtrend , I have excellent omega 3 markers and ApoB level. Will continue my journey in the same route as I am enjoying good food as well. Thanks a lot to you and please more of these.
You're welcome. Thanks for sharing that information about your health and family. Simon
I could watch you all day!!! I have been passionate about my health for over 40 years having hereditary high cholesterol and have refused to ever take prescription medications. I consider my food choices to be 95% on point but after listening to this episode it's time to swap out the ghee and coconut oil. I'm so looking forward to your life-changing podcasts.
Very helpful!! So comprehensive and with all you are offering as well! Thank you Simon!!
The best podcast/video on fats .... thank you so much for making it so clear and concise. While I am plant based my partner prefers more omnivorous eating animal protein so delineating how to put into practice best fats to consume - how much, how often etc is really helpful. (listened to another popular podcast on this subject recently and came away more confused than I started.)
Haha glad to provide some clarity for you. It can be made to be more confusing than it is!
According to Ayurveda and many ancestral dietitians, especially ghee and butter are healthy fats for us and because of the butyrate content also very beneficial for the gut microbes, even the butyrate content is marginal from what I have seen. I did a bit of research and it seems like besides raising LDL cholesterol, saturated fat, especially palmitic is linked to all sorts of health issues and diseases and palmitic acid also induces leaky gut and alter the gut microbiome and it is the fatty acid that raises LDL cholesterol the most. That’s what study’s have shown. I don’t have any degree and I’m not a dietitian and I have no idea if I can interpret science correctly. I’m just interested in nutrition and I also don’t have a bias towards a specific diet whether from a health or ethical standpoint. I ask myself why these people claim that ghee and butter are healthy fats when palmitic acid is the primary fatty acid in both of them and when both fats are the fats with highest amount of saturated fat and the highest amount of palmitic acid right after palm and coconut oil? I would really appreciate if someone clarify and explain if I’m wrong or right, where these claims come from and seperate fact from fiction. Thank you very much
Would read the references in the show notes for this ep! Very detailed
@@TheProofWithSimonHill I would like an educated simplified understandable answer to this too please. I appreciate that
great question, thx
The reason SF (saturated fat) became controversial is because no mechanism of cause-and-effect is known to convert SF to LDL. There's only correlation, not causation. There is, however, a fairly huge number of replicated correlations from animal studies of virtually every sort.
Interesting for me but everybody I knew who eat fattest meat and ate animal foods cooked with butter animals fats lived longest no health problems
But since processed foods have took over has led to foods high processed sugars and seeds oil which are addictive and lead to metabolic problems
Keto diets are being used successfully to treat people with all kind of serious disease give them quality of life
Dount follow keto diet follow my own animal based diet with some plants understand why people go vegan
Always lived very rural setting so believe animals needed to be present for optimum health and used resources to improve
Planets each systems will read your book to see what your beliefs are built off
Happy for anybody to eat whatever works for them
There cost to life with everything you eat nature teaches that
Thank you Simon for your clear, concise and easily digested information.
Great episode Simon! One quick question- do you use a vegan spread/butter alternative or would these be classed as ultra-processed?
I don’t but not because I’m against them. I’m just weird and put peanut butter or avocado straight on bread. Look for one that’s low saturated fat (I.e no coconut or palm oil) and is free from partially hydrogenated oils (trans fats).
That’s awesome, thank you so much!
I at a low saturated fat and low cholesterol version of the low carbohydrate diet for 5 years because of my ApoE4 allele and cholesterol hyperabsorption mutations in my ABCG5/G8 genes.
But it was unpalatable and lean meat, olive oil, and egg whites were just not my thing even though they kept my cholesterol and glucose low.
So now I eat saturated fat and egg yolks with a cholesterol lowering medication and it was one of the best decisions I made.
I have better dietary satisfaction and am in a better mood this way.
*ba dum CHING* for that Dad joke at the end. 😉
Excellent video, as always, Simon! Can’t say how much I’ve learned from you over the years that’s completely reshaped my health.
Haha just checking who’s still there with me… right to the end!
@@TheProofWithSimonHill I never miss a second! 😉
YES, more videos like these, please. I haves so much respect for your objectivity and clarity and never miss The Proof Podcast. As an aside, I happen to be largely whole plant based but for a small amount of salmon, kefir and Greek yogurt, so I'm happy to know that is your recommendation for those of us who include some animal products in their diet.
Will do!
High LDL without inflammation (oxidised ldl) is NOT athrogenic. E.g many people with high ldl & with zero plaque on calcium score.
calcified plaque* . Doesn't mean they don't have soft plaque.
Read this:
www.jacc.org/doi/10.1016/j.jacadv.2024.101049
"Among asymptomatic middle-aged adults without traditional risk factors, coronary atherosclerosis is common and increasingly prevalent at higher levels of atherogenic lipoproteins. These findings emphasize the importance of lipid-lowering strategies to prevent development and progression of atherosclerosis regardless of risk factors."
Absolute pedagogical perfection! Loving this format, along with your deep-dive interviews! 🎉
Glad you enjoyed it! Nice vocab btw
@TheProofWithSimonHill Thank you!! (I teach at a university, and love teaching research methods, which is probably why I love this channel. 🎶).
I come for the dad jokes - decomposition Beethoven 😂😂
Ok seriously thanks for the simple language explanation of dietary fats 🙏🏼
This is incredibly well structured and broken down. The best breakdown I’ve seen online.
Ahh glad to hear that!
@@TheProofWithSimonHill I’d love to see more macronutrient deep dives. 👍
Super useful explanation about saturated fat and insulin resistance, which a lot of people would find useful. Just less than 45 minutes but could add years to a healthy lifespan. So worth it!
Thanks that’s the goal!! Under 45 mins 🙏🏼
I've been hearing about a newly identified essential fatty acid, which I'd never heard of. It is C15, pentadecanoic acid. It's absence contributes to "cellular fragility syndrome." The origin story is that it was identified first in Navy dolphins whose normal diet had become deficient due to changes in their food related to climate change. I've never heard you mention C15. Can you cover this?
Yes I actually mentioned this fat in this ep. Upcoming ep planned!
Thanks Simon! Always good to reconfirm information. You provide such clear facts and are easy to follow. Appreciate all you do!
I appreciate that!
Consistent with my experience 😊!!
Bravo! Still my favorite channel for deep analysis and excellent teaching! Finally unraveling all the seeming contradictory evidence regarding fats 👌
Thanks Joanna
Appreciate all the work you do Simon! Would love to know how much dha would be optimal in an algae oil for my vegan infant and toddler.
This was really helpful and informative. There is so much conflicting information out there that it can be confusing. Good to know that you think algal omegas are helpful. More of these please!
Liver and exercise is a topic that I would love to hear. I love all your videos very informative. Thanks.
First, I just wanted to say I have been Whole Foods Plant Based for almost 5 years now and I am happy to hear you talk about it. I found this very helpful. You were very succinct in your presentation and I appreciate this style. I would love to see more like this one. Also I would be interested in learning about HRT, especially for women after having gone through menopause as well as navigating around weightlifting while dealing with an injury, such as a herniated disc snd sciatica that I have been dealing with for many years. Thank you and I enjoy your podcasts.