The concept of “learning how to learn” focuses on meta-learning, which involves improving one’s own learning strategies. Instead of just absorbing information, meta-learners refine the skills that make learning itself more effective. Cognitive science supports various learning strategies by exploring how the brain processes information. Techniques such as spaced repetition, active recall, and interleaving can improve long-term retention and understanding. Improving abilities in specialized areas, like reading and interpreting research, involves strategic approaches. Similarly, becoming more knowledgeable about nutrition requires staying updated with the latest research and critically evaluating findings to boost proficiency and confidence in the field. In this podcast episode, Scott Young discusses these themes, offering insights from his work on learning optimization. He shares practical methods for improving learning efficiency, particularly in reading research and expanding knowledge in nutrition. Scott’s expertise provides a valuable framework for enhancing cognitive abilities and achieving more effective learning outcomes. Links:  Subscribe to Sigma Nutrition PREMIUMScott Young’s Website SigmaNutrition.comReceive our free weekly email: the Sigma SynopsisRelated Episode: #188: Barbara Oakley, PhD – How to Learn, Study & Get Better With Science Timestamps 02:13 Introduction to Topic04:41 Conversation with Scott Young Begins06:56 Insights on Learning and Cognitive Science12:42 Effective Learning Strategies20:27 Overcoming Mental Barriers31:14 Effective Teaching Strategies35:14 The Importance of Feedback in Learning38:52 Optimizing Your Learning Environment44:29 Translating Complex Information for a General Audience52:32 Key Ideas (Premium-Only) Subscribe to Sigma Nutrition PREMIUM

In episode 529 of Sigma Nutrition Radio, we discuss all things related to cholesterol, atherosclerosis, heart disease, and dietary fat. The discussion extensively covers the impact of LDL cholesterol and ApoB on atherosclerotic plaque progression, cardiovascular events, and the benefits of early LDL lowering interventions, particularly through the use of PCSK9 inhibitors alongside statins. We address misconceptions prevalent in the low-carb and carnivore communities, dissect claims regarding saturated fats, and elucidate why atherosclerosis predominantly affects arteries and not veins. The episode sheds light on the nuanced mechanisms of cholesterol metabolism, the significance of different lipid particles, and the limited dietary impact on LP(a) levels. Comprehensive evidence-based insights and practical recommendations for dietary patterns and cardiovascular health interventions are provided, offering clarity on these complex topics. Note: This discussion is hosted by Simon Hill, and originally appeared as an episode of The Proof podcast. Links: Subscribe to Sigma Nutrition PremiumReceive our free weekly email: the Sigma SynopsisEpisode with Professor Chris Packard Timestamps: 07:19 Understanding Cholesterol and Lipoproteins14:35 The Role of ApoB in Cardiovascular Risk25:10 Atherogenic Lipoproteins and Their Impact37:42 Causal Pathways and Biomarkers in Heart Disease47:02 Understanding Residual Risk and Triglycerides49:46 Paul Saladino’s Claims on LDL and Metabolic Health01:03:01 Addressing Concerns About Lowering Cholesterol01:16:16 The Importance of Early Intervention in Cholesterol Management01:23:36 The Future of Cholesterol Management and Gene Editing01:28:24 Atherosclerosis in Arteries vs. Veins01:36:08 Dietary Interventions to Lower ApoB Levels01:47:55 Modifying Keto Diet for Better Health Outcomes01:56:33 Plant-Based Diets and Fat Consumption02:05:10 Understanding Lp(a) and Its Impact on Health Subscribe to Sigma Nutrition Premium

The consumption of red meat, specifically the distinction between unprocessed and processed varieties, has been a subject of considerable debate in nutritional science and public health. There is a fair amount of confusion and lack of clarity surrounding this issue. While the harmful effects of processed meat are well-documented and less controversial, the evidence concerning unprocessed red meat is less consistent. This inconsistency often leads to a gray area in scientific discussions and public perception. In examining unprocessed red meat, we encounter a spectrum of claims, including minimal evidence of harm, context of overall diet and mechanistic concerns. Epidemiological evidence shows varied health outcomes related to red meat consumption across different populations. These variations underline the importance of defining and measuring “high” and “low” intake levels accurately in research. The challenges in nutrition research, including methodological flaws in meta-analyses and the rapid dissemination of simplified study results, can impact public health recommendations. Misinterpretations can arise from comparisons within narrow intake ranges or from studies failing to specify absolute intake levels. This podcast episode’s goal is to clarify existing evidence, acknowledge areas needing further research, and explore why this topic is significant in the broader context of nutrition science, aiming to equip healthcare professionals with the knowledge needed to make nuanced and effective dietary recommendations. Links: Receive our free weekly email: the Sigma SynopsisWant to advance your understanding of nutrition science? Check out our course.Go to episode page for this episodeSubscribe to Sigma Nutrition PREMIUM Timestamps 01:00 Introduction to the issue03:16 Processed vs. unprocessed red meat05:54 Health guidelines and recommendations06:56 Epidemiological evidence and dose thresholds09:55 Biological mechanisms and plausibility21:00 Criticisms and misinterpretations in research40:42 Substitution analyses and dietary patterns46:37 Mendelian randomization and genetic studies56:31 Effect modifiers and confounders01:13:18 Key Ideas Segment (Premium-only)

Hypertension, commonly known as high blood pressure, is a silent yet prevalent health issue that affects millions of people worldwide. Often going unnoticed until significant damage has been done, hypertension can lead to severe cardiovascular complications if not properly managed. Mechanistically, the causes of hypertension are complex, involving both genetic and lifestyle factors. The management of hypertension presents multifaceted challenges, encompassing both pharmaceutical treatments and lifestyle modifications. From a prevention and management standpoint, understanding the interplay between genetics and lifestyle is crucial. This raises several important questions… To what extent do genetic factors contribute to hypertension risk compared to lifestyle choices, and how does this interaction influence disease progression?What role does lifestyle play in managing hypertension, and is there evidence supporting the influence of specific dietary patterns and nutrients, particularly sodium and potassium, on blood pressure control?How do exercise and physical activity impact blood pressure, and what types of exercise are most beneficial for individuals with or at risk of hypertension?What are the main categories of antihypertensive medications, and how do these drugs work to lower blood pressure?What are the potential side effects, and how should clinicians decide on the best treatment approach for individual patients? In this episode, we are joined by Dr. Mohammed Alo, a board-certified cardiologist and internal medicine specialist, who will help us understand the intricacies of hypertension and how it can be effectively controlled. Links: Go to episode pagedralo.net/Receive our free weekly email: the Sigma SynopsisSubscribe to Sigma Nutrition Premium Timestamps: 03:28 Dr. Alo’s Background and Expertise08:40 Understanding Blood Pressure and Its Implications10:26 Causes and Diagnosis of High Blood Pressure12:42 Lifestyle Modifications and Treatment Options30:26 Medications for Blood Pressure Management38:34 Combination Therapy and Patient Variability43:11 Debunking Myths About Sodium and Blood Pressure57:29 Exercise and Lifestyle Interventions

Food science and behavior are intimately connected. One critical but often overlooked facet of this connection is food texture and its substantial impact on eating behavior and energy intake. Food texture encompasses characteristics such as hardness and structure. It categorizes food into liquids, semi-solids, and solids, each with a wide range of textures—from dry and crispy to elastic and more substantial. This classification deeply affects how we consume food. The time it takes to chew and swallow a food item can vary greatly based on its texture. Different textures can also influence the speed at which satiety signals are triggered. Eating rate is a highly individual trait, stable over time, and consistent across different contexts. Some people are naturally slower eaters, while others consume food quickly. This variance can have significant implications for energy intake and body weight. In this episode, Dr. Marlou Lasschuijt, an assistant professor in the Sensory Science and Eating Behaviour group at Wageningen University, discusses the above topics and their implications. Links: Subscribe to Sigma Nutrition Premium (for study notes and transcripts)Go to episode pageThe Restructure ProjectReceive our free weekly email: the Sigma Synopsis Timestamps: 00:14 Introduction00:47 Dr. Lasschuijt’s Research Focus04:23 Understanding Food Texture and Eating Behavior06:37 Impact of Food Texture on Satiation and Eating Rate16:55 Applications and Innovations in Food Science18:31 Unanswered Questions25:34 Practical Recommendations 27:00 Current and Upcoming Research Projects

Cholesterol-lowering medications, particularly statins, play a pivotal role in reducing low-density lipoprotein cholesterol (LDL-C) and apolipoprotein B (apoB) concentrations, which are causal markers in atherosclerosis development. The efficacy of these medications is well-documented, with numerous clinical trials demonstrating substantial benefits in reducing cardiovascular events and improving overall mortality rates. Despite the robust evidence supporting the benefits of cholesterol-lowering medications, there are various misconceptions and misunderstandings regarding their use. One common myth is that these drugs are unnecessary for those without overt cardiovascular symptoms, ignoring the preventative benefits for at-risk individuals. Concerns about side effects, such as muscle pain, liver damage, and cognitive impairment, are often exaggerated. While side effects are possible, they are typically mild and manageable. Regular monitoring and adjustments by healthcare providers can help mitigate any adverse effects, ensuring that the benefits of reducing LDL-C and apoB far outweigh the risks. In this episode, preventative cardiologist Dr. Paddy Barrett discusses the different types of lipid-lowering medications, their mechanisms of action, the side effects that may occur, and the misconceptions about the drugs that are unfortunately widespread. Timestamps: 00:14 Introduction03:26 Dr. Barrett’s Background04:50 What is “Lipid Lowering”?05:30 Overview of Lipids and Atherosclerosis09:58 Setting Targets for Lipid Levels15:52 Medications for Lowering LDL and ApoB20:12 Statins: Types, Effects, and Side Effects35:38 Addressing Concerns and Misconceptions42:47 Future of Lipid Lowering Therapies Links: Go to episode pageSubscribe to Sigma Nutrition PREMIUMdrpaddybarrett.comDr. Barrett’s SubstackBook: Heart. An Owner’s GuideReceive our free weekly email: the Sigma Synopsis

When aiming for healthy aging and reducing chronic disease risk over the lifecourse, exercise, specifically a combination of resistance training and cardiorespiratory fitness, has a fundamental role to play. In addition it can mitigate age-related declines and support independence in later years. A strong evidence base exists showing the benefits of increased strength and cardiorespiratory fitness on a range of important outcomes related to lifespan and healthspan. But some intriguing questions remain, such as: How strong is strong enough?At what point do we maximize the benefits of exercise?How “fit” do we need to be?Is simple participation enough or do we need a true training adaptation?How can this actually be implemented in practice so that it is doable? In this episode, Dr. Jordan Feigenbaum shares his insights on this topic and offers advice on how we can increase our probability of a long healthspan, through exercise interventions. Links: Subscribe to Sigma Nutrition PremiumGo to episode pageJoin Sigma's email listBarbell Medicine Timestamps: 04:40 Dr. Feigenbaum’s Journey and Barbell Medicine’s Mission05:57 Defining and Achieving Healthy Aging10:37 The Impact of Exercise on Health and Longevity28:52 Strength Training: How Much is Enough?38:43 Muscle Mass vs. Strength: What Matters More for Health?47:18 The Paradox of Muscle Mass vs. Strength49:05 Designing an Effective Strength Training Program01:01:27 Cardiorespiratory Fitness: Importance and Assessment01:06:19 Optimizing Cardio Training: Intensity and Volume

Contemporary society is witnessing a growing interest in, and embracing of, plant-based diets. Numerous athletes are now gravitating towards such dietary choices, motivated by concerns for health, performance or ethics. Consequently, coaches, nutritionists, and other fitness experts find themselves increasingly tasked with guiding athletes who adhere to plant-based diets. For coaches and trainers, understanding the possible impacts of these dietary preferences on athletes’ objectives is paramount, as is devising dietary plans that optimize their performance. This episode discusses the scientific and practical aspects of supporting athletes who have adopted a vegetarian lifestyle and diet. Links: Subscribe to Sigma Nutrition PremiumGo to episode page - See related episodesSubscribe to Sigma's email newsletter

The Food Frequency Questionnaire (FFQ) stands as a cornerstone in nutritional research, offering valuable insights into dietary patterns and habits over a specified period. Despite its widespread use and established utility, the FFQ has not been immune to criticism, much of which arises from a misunderstanding of its purpose and inherent limitations. At its core, the FFQ is designed to assess the frequency and quantity of food consumption, aiming to capture long-term dietary behaviors rather than precise intake levels. Researchers employ it to investigate relationships between diet and various health outcomes, such as chronic diseases or nutritional deficiencies. However, critics argue that its reliance on self-reported data introduces biases and inaccuracies, leading to potential misestimation of nutrient intake. Additionally, some detractors question the FFQ’s ability to capture sporadic or infrequent dietary choices accurately. Yet, it’s crucial to recognize that the FFQ serves a specific purpose within the realm of nutrition research. While there are no doubt limitations, its strength lies in its ability to capture habitual dietary behaviors over an extended period. Moreover, researchers employ various strategies, such as validation studies and data adjustment techniques, to enhance the FFQ’s reliability and validity. In this episode, world-leading nutrition epidemiologist Dr. Deirdre Tobias discusses the development of the FFQ, the key concepts that are crucial to understand, common criticisms of the FFQ, and how we should evaluate the utility of this tool. Links: Go to episode page (guest biography, links, etc.)Subscribe to Sigma Nutrition PremiumInterested in improving your ability to read nutrition research? Take a look at our course Applied Nutrition LiteracyJoin the Sigma Nutrition newsletter

Links: Subscribe to Premium (15% off this week!)Download detailed study notes and episode transcriptGo to episode page About This Episode: “Personalized nutrition” has been promoted as an approach that will improve people’s health by prescribing them specific dietary recommendations based on their own genetic and phenotypic data. The premise is that given we each respond differently to foods, having general dietary recommendations may be doing many people a disservice. And by using an array of personal data, it is now possible to give unique diets that improve health. The early and interesting findings of research in this area was met with much fanfare, and indeed, many companies are now offering commercial direct-to-consumer services based on genetic and physiological testing, followed by “personalized” dietary prescription. Such testing may include genetic tests, microbiome testing, glucose monitoring data, and more. This data is then fed into machine learning algorithms to prescribe dietary recommendations. However, do the marketing claims match the current evidence? Does the “proof” it works that is often cited, actually back up the claims? Do personalized nutrition diets actually lead to improved health outcomes over generic, conventional dietary recommendations? Do personalized nutrition diets lead to better outcomes than standard dietetic/nutrition practice? To answer these questions, we go through the main studies cited in favor of personalized nutrition being superior to typical dietary advice, and see if they indeed support the claims. So is personalized nutrition superior to standard dietary advice? Let’s find out… Note: This was originally a Premium-exclusive episode. If you’d like to get more episodes like this, subscribe to Sigma Nutrition Premium.

The relationship between coffee and health is complex, encompassing areas like blood lipids, cardiovascular disease, neurodegenerative diseases, anxiety, and depression. Coffee has an interesting nutrient profile and contains diverse bioactive compounds that influence metabolism. Coffee has a potential impact on cardiovascular disease risk, with mechanisms that highlight potential benefits and some concerns. There may be an impact on blood pressure and blood lipid, but there are important nuances to this. Some research suggests that moderate intake may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s, with some mechanisms proposed for the observation.  Coffee’s effects on anxiety, depression, and sleep are common talking points and worthy of addressing. The context of the consumption and the individual in question will dictate the likely effects. Ultimately, coffee’s effects on health are influenced by various factors, warranting personalized approaches to consumption. In this episode, Simon Hill puts some questions to Danny Lennon about the impact of coffee on our health. Links: Go to episode pageSubscribe to Sigma Nutrition PremiumSee Sigma's recommended resourcesJoin the Sigma email listSimon's website: The Proof

Links: Go to episode pageSubscribe to PremiumJoin the Sigma email listGo to our recommended resources About This Episode: Have you ever wondered how exercise affects our appetite and energy intake? While we know that single bouts of exercise can create a short-term energy deficit, do they also influence our hunger levels? And what about long-term exercise training? Could it modify our appetite in ways that help us better control our weight? Recent research suggests that exercise may indeed play a role in appetite regulation. Could exercise modify the subjective and homeostatic mediators of appetite in ways that enhance our feelings of fullness after a meal? One of the most fascinating aspects of this research is the variability in responses between individuals. Why do some people experience changes in appetite and energy intake after exercise, while others don’t? Could factors like adiposity, sex, or habitual physical activity levels play a role? In this episode, Dr. James Dorling of the University of Glasgow helps us delve into the evidence surrounding how factors like adiposity, sex, and habitual physical activity modulate our responses to exercise in terms of appetite, energy intake, and appetite-related hormone responses. About The Guest: Dr. James Dorling is a lecturer in Human Nutrition at the University of Glasgow. Dr. Dorling’s research is broadly focused on three areas: (1) the impact of nutrition and physical activity interventions on obesity-related endpoints and biomarkers of aging; (2) the regulators of appetite and eating behaviours; and (3) the changes in appetite and eating behaviours in response to health interventions. During his PhD, he studied the effects of acute exercise and obesity-related single nucleotide polymorphisms on appetite and appetite-related hormones. Following this, Dr. Dorling joined Pennington Biomedical Research Center where he worked as a postdoctoral researcher. His postdoctoral research principally focussed on the influence of calorie restriction and physical activity on weight, markers of aging, and eating behaviours.

In a world flooded with claims, advice, and recommendations on how to extend our lifespan, the buzz around various diet approaches, supplement regimens, and lifestyle hacks is deafening. But amidst the noise, one must pause to ponder: Are these claims rooted in science? And perhaps more crucially, are we even asking the right questions or pursuing the correct goals in our quest for longevity? Join us in our upcoming podcast episode as Danny delves into these intriguing questions. Rather than getting lost in the sea of trends and fads, Danny offers his insights on the essential inquiries we should be making. Discover how to shift our focus towards the core factors that genuinely enhance our chances of leading longer, healthier lives. Don’t miss out on this thought-provoking exploration into the science and philosophy behind longevity. Links: Subscribe to PremiumGo to SigmaNutrition.com

Acronyms & Terminology: NHS - National Health Service (UK)CAMHS eating disorder unit - Child & Adolescent Mental Health ServiceTier 4 Services - CAMHS services are organized through a tiered system. Tier 4 is the highest on the hierarchy and relates to highly specialized or inpatient services.NG Feed - nasogastric (NG) tubesMDT decision - multidisciplinary team (MDT) decision-makingCBT-E - Enhanced Cognitive Behaviour Therapy - a “transdiagnostic” treatment for all forms of eating disorder including anorexia nervosa, bulimia nervosa, binge eating disorder and other similar states​.ARFID - Avoidant/restrictive food intake disorder (ARFID) is a feeding or eating disorder in which people avoid eating certain foods, or restrict their diets to the point it ultimately results in nutritional deficiencies.SSCM - Specialist Supportive Clinical Management (SSCM) is a psychotherapy comprising a clinical management focus addressing anorexia nervosa (AN) symptoms and a supportive therapy component. Links: Subscribe to PremiumGo to episode page About This Episode: When exploring the landscape of eating disorder treatment and research, several crucial topics emerge, each shedding light on different aspects of this complex field. Firstly, the practice of nasogastric feeding under restraint raises ethical questions and considerations. How do healthcare professionals navigate the balance between ensuring adequate nutrition and respecting the autonomy and dignity of patients? What are the potential implications and risks associated with this practice? Progress in understanding and treating eating disorders has evolved significantly over the years, yet challenges persist in translating research findings into effective clinical practice. How can advancements in genetics, neurobiology, and psychology inform more personalized and holistic treatment approaches? What barriers hinder the implementation of evidence-based practices within healthcare settings? An essential aspect of eating disorder treatment is understanding what “recovery” truly means. Beyond weight restoration, what factors contribute to a meaningful and sustainable recovery journey? How can healthcare professionals support individuals in achieving their unique goals and aspirations for recovery? Improving services and introducing better treatment options requires a nuanced understanding of the complexities inherent in eating disorders. How can healthcare systems prioritize patient-centered care and tailor interventions to meet the diverse needs of individuals affected by eating disorders? What strategies can be employed to address systemic challenges and foster positive change within healthcare settings? In addressing these questions and navigating the complexities of eating disorder treatment and research, expertise and insights from seasoned professionals are invaluable. In this episode Helen West, an Advanced Specialist Eating Disorders Dietitian with over 12 years of clinical experience, discusses her experience and understanding of these areas. With her extensive background and expertise, Helen offers valuable perspectives in tackling these critical topics within the realm of eating disorder treatment and research.

Links: Course: Applied Nutrition LiteracySubscribe to PremiumGo to episode page (study links, bio, etc.) About This Episode: There has been much debate about the role of nutritional reductionism in research. This approach generally aims to study diet’s effects by breaking down the intricate web of dietary factors into smaller, more manageable components. But critics have asked does this approach truly capture the full picture of nutrition’s influence on our well-being? In an attempt to help answer research questions there has been a proposal for the use of “nutritional geometry”, a framework that delves into the multidimensional relationships between nutrients and their effects on organisms. Within this framework, the protein leverage hypothesis emerges, proposing that our bodies prioritize protein intake and adjust food consumption accordingly. But how does this theory fit into the broader spectrum of nutrition science, and what implications does it hold for understanding and managing our diets? Additionally, as aim to do better nutrition research, we are met with philosophical questions that challenge traditional reductionist views. Is it enough to simply dissect foods into their nutrient components, or do we need a more holistic understanding of dietary patterns and their impact on health? In this episode, Prof. David Raubenheimer and Dr. Jonathan Sholl discuss the need to have an approach where science meets philosophy, and where reductionism meets synthesis. And we dive into ideas they have proposed that make a defense of some aspects of reductionism.

Links: Enroll in our new course!Go to episode pageSubscribe to Sigma Nutrition Premium About This Episode: Sigma Nutrition is ten years old this week! Over this time, I’m grateful for a wealth of insights garnered from interviews with some of the brightest minds in the field of evidence-based nutrition science. Through these conversations, I’ve come to understand the critical underpinnings of scientific thinking, the importance of honing our critical appraisal skills, and the crucial distinction between accurate dissemination of information and misleading “half-truths”.

Links: COURSE: Applied Nutrition LiteracyEpisode page About This Episode: Navigating the vast landscape of research literature, particularly in the realm of nutrition science, presents numerous challenges for readers seeking to extract meaningful insights. Before diving into research papers, individuals should have a precise understanding of the specific questions they seek to address. Without this clarity, there is a risk of wasting time on irrelevant studies or misinterpreting findings. Furthermore, the selective approach to sourcing research is crucial. With countless studies available, employing heuristic strategies to filter out irrelevant ones and prioritize those aligned with research goals is essential. Effectively reading nutrition studies requires a nuanced understanding of statistical concepts and methodologies used in various studies. Developing this understanding can be challenging, especially for individuals without a background in statistics or research methodology. How can individuals effectively navigate the vast volume of research literature to find studies relevant to their interests or research objectives?What are some common pitfalls to avoid when reading and interpreting nutrition science research?What role do external influences, such as media coverage or recommendations from experts, play in shaping perceptions of research findings?Are there specific strategies or tools that people can use to streamline their research process and optimize their time spent reading research papers? In this episode, we discuss all these issues. Course syllabus: Applied Nutrition Literacy

Questions Answered in This Episode: [01:22] Do “low-carbers” need less vitamin C?[14.56] If you were to advise a company to establish solid workplace health fundamentals, what would you tell them?[26.20] Which compounds typically found in animal products would be interesting to supplement for health and performance purposes in vegan/vegetarian populations?[40.09] In omega 3 supplementation studies it isn’t common to see a baseline measurement of omega 3 index. Why?[44.10] What is your process for preparing for a podcast and choosing topics?[49.53] Based on the current understanding, what is the most ideal diet for people to eat?[55.26] Is there any evidence that otherwise healthy people should be consuming Omega 3 supplements? This is a preview of is one of our Premium-exclusive AMA (ask me anything) episodes, where we answer questions submitted by Premium subscribers. To listen to the full episode, you’ll need to be a Premium subscriber and access the episode on the private Premium feed.

Links: Go to episode pageSubscribe to PremiumSee recommended resourcesReceive the Sigma email newsletter About This Episode: The question of whether dietary fat quality causally affects atherosclerosis risk has been a subject of extensive research and debate within the field of nutrition and cardiovascular health. Atherosclerosis, the build-up of plaque in arteries, is a key factor in the development of cardiovascular diseases, including heart attacks and strokes. Traditionally, dietary fat has been implicated in contributing to atherosclerosis, with a focus on reducing overall fat intake. However, recent studies have shifted the focus towards the quality of dietary fats rather than their quantity. Not all fats are created equal, and researchers are now paying closer attention to the types of fats consumed in the diet. Saturated fats, commonly found in animal products and some tropical oils, have long been associated with increased cholesterol levels and atherosclerosis. On the other hand, unsaturated fats, including monounsaturated and polyunsaturated fats found in olive oil, nuts, and fish, have been linked to potential cardiovascular benefits. Research suggests that replacing saturated fats with unsaturated fats may have a positive impact on blood lipid profiles and reduce the risk of atherosclerosis. Additionally, genetic factors and individual responses to different fats may play a role in how dietary fats impact atherosclerosis risk. In this episode, Dr. Jacob Christensen discusses the research in this area and some conclusions about whether we can say dietary fat quality causally increases atherosclerotic cardiovascular disease (ASCVD) risk. This includes looking at the relationship between low-density lipoprotein (LDL) particles and ASCVD, the link between dietary fat quality and LDL particles, and then finally the relationship between dietary fat quality, LDL particles, and ASCVD. About the Guest: Jacob J. Christensen is a clinical dietitian and researcher at University of Oslo. His research interests include cardiovascular diseases, lipid metabolism, nutrition, genomics and data science.

Links: Go to episode pageSubscribe to PremiumJoin the Sigma mailing listSigma's Recommended Resources About This Episode: There is a lot of interesting research going on related to plant-derived fatty acids, owing to their potential to help improve health and provide sustainable alternatives to other sources of healthy-promoting fatty acids. In addition to work looking at the long-investigated alpha-linolenic acid (ALA), some research is now starting to look at more novel fatty acids like stearidonic acid (SDA), and pinolenic acid (PLA), each presenting unique structures and potential benefits within various plant sources. One intriguing focal point is Ahiflower oil, a distinctive source that harbors both ALA and SDA. In this episode, Dr. Ella Baker of the University of Southampton discusses some of the science behind plant-derived fatty acids, offering a deeper understanding of their distinctive qualities, conversion pathways, and the captivating interplay between omega-3 and omega-6 fatty acids. Dr. Baker’s research to date focuses on the metabolism, functionality, and underlying mechanisms of action of plant-derived fatty acids. Her interests include novel plant-derived fatty acids and exploring the effects on membrane structure and function.