What to replace saturated fat with

Dr Walter Willett has spent more than fifty years at the forefront of nutrition research, leading landmark studies that have shaped how we think about fat, carbohydrates, protein and chronic disease. In this episode, he joins me to untangle decades of confusion around saturated fat, seed oils, dairy, eggs, plant protein and more, and to explain what a truly healthy dietary pattern looks like when you consider both human health and planetary health.

We explore how evidence from long term cohorts, clinical trials and global dietary patterns converges on a common theme, and what the Planetary Health Diet means in practical terms for you and your family.

What We Cover

• How nutrition science has evolved and why the big picture is now clearer.

• Why the source of fat and carbohydrate matters more than the amount.

• The truth about seed oils, saturated fats, and dairy.

• Protein quality, plant to animal ratios, and what matters most for longevity.

• How diet affects cognitive ageing and dementia risk.

• The planetary health diet and how to eat for both people and planet.

This is a nuanced, evidence based conversation with one of the most influential nutrition scientists of our time. I hope it helps you feel less confused and more empowered in the choices you make every day.

• The Fat Misconception of the 1970s (00:01:35)
• Media, Internet & Public Misinformation (00:05:36)
• Current Blind Spots & Future Predictions (00:09:55)
• Dietary Changes & Public Health Impact (00:13:47)
• Why the Mediterranean Diet Still Leads the Pack (00:18:02
• How Nutrition Research Really Works (00:23:33)
• Fats, Oils, and the Myths That Won’t Die (00:32:57)
• Dairy: Health vs. Environmental Costs (00:45:35)
• Protein Intake & Healthy Aging (00:59:57)
• Fiber's Role in Health (01:19:59)
• Can Diet Protect Our Brain? (01:29:43)
• Food Choices and the Future of the Planet (01:40:48)

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