Mastering the Art of Healthy Eating: Diet Tips and Nutrition Research | Dr Willett | The Proof #266

Join me in Episode #266 for a two-hour exchange with Dr Walter Willett, the most cited nutritional scientist in the world. An absolute powerhouse of knowledge, Dr. Willett has published over 2000 studies and shares key insights in this episode to help you lay the foundations of a healthy diet.

If you’re looking to recentre your nutrition philosophy with the guidance of a true expert, this is the episode for you. Dr Willett’s approach steps away from silver bullet solutions and embraces a comprehensive approach that can be applied to almost any diet, leaving you with actionable advice you can implement right now.

Dr. Walter Willett is a physician, epidemiologist, and Professor of Epidemiology and Nutrition at the Harvard T.H. Chan School of Public Health. He served as Chair of the Department of Nutrition at Harvard for 25 years. Much of his work has been on the development of methods, using both questionnaire and biochemical approaches, to study the effects of diet on the occurrence of major diseases. He is a member of the National Academy of Medicine and the recipient of many national and international awards for his research.

Specifically, we discuss:
00:00 - Introduction
04:10 - Which Foods Should You Eat to Stay Healthy?
06:39 - Does the Quality of Foods Matter?
08:29 - The Impact of the Average American Diet on Health
11:05 - Do We Have Sufficient Evidence on How Nutrition Impacts Our Health?
14:03 - Key Tasks/Leaves to Make Healthy Choices
15:09 - How Diet Patterns Have Changed from the 70s till Now
18:20 - Walter Willet: A Nutrition Story
19:40 - Ancel Keys' Research on Fat
27:45 - Three Large Observation Studies by Walter Willet and His Team
33:12 - Advantages of Large Observation Studies over Randomized Control Trials
39:40 - Correlation and Causation in Nutrition
51:23 - Food Frequency Questionnaire: Importance of Methods for Measuring Dietary Intake
55:44 - Biochemical Analysis in Three Cohort Observations of Walter Willet's Studies
1:01:02 - Are Low-Fat Diets Good for Cardiovascular Health?
1:03:04 - Polyunsaturated Fats and Cardiovascular Disease
1:08:41 - Benefits of Switching from Saturated Fat to Unsaturated Fats
1:09:13 - Is Dairy Bad or Good?
1:12:09 - Should You Consume Full-Fat or Low-Fat Dairy?
1:16:25 - Daily Recommendation for Dairy Consumption
1:21:26 - Can You Be Healthy Without Consuming Dairy?
1:23:45 - Confusion Surrounding Unprocessed Red Meat
1:26:40 - What is Substitution Analysis?
1:28:30 - Insights into the Research Process
1:30:06 - Contrast and Exposure in Research
1:34:13 - Safe Intake of Red Meat
1:35:02 - Is Grass-Fed Beef Good for Me?
1:37:05 - Is White Meat Better Than Red Meat?
1:37:46 - Fish vs. Legumes: A Comparison
1:41:15 - Dietary Cholesterol and Its Impact on Human Health
1:44:45 - The Best Diet for a Healthy Life
1:47:36 - Outro

More from Dr Walter Willett:

If you have any additional questions you would like answered in the future, let me know in the comments.

Enjoy, friends.

Simon

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[PlantChompers]

Fantastic!! I think he's the most accomplished, knowledgeable and accurate nutrition scientist in the business. His comments on Ancel Keys and the French paradox are the best I've ever heard. 👏

[alainsauvage]

This is my favourite podcast, here are some reasons why: Simon listens well; asks insightful questions that amplify the key message; makes clear the ‘so what can I do practically in my life now to incorporate this knowledge’; is unafraid of echo chamber conversations - open to difference whilst still looking for common ground; skilfully challenges perspectives not informed in science. As a person working so hard to deal with a number of health issues, this clarity helps me to find several helpful starting points. Many thanks. Looking forward to arthritis and it’s role in inflammation pathways and comorbidities - and most importantly ways forward! Keep up this brilliant work!

[marcjacobson]

His explanation of how epidemiological studies can be made more methodologically sound and therefore more meaningful was enlightening. The entire conversation felt like it deserved another 4 or 5 hours for deep dives into the various topics covered. Dr. Willett's subject expertise and his history in the field were a real treat.

[krisfarrugia]

Simon, kudos on your brilliant selection of guests. I'm truly grateful to have access to such conversations. Thank you.

[thomashanson]

What a monumental figure in the nutrition World, thank you for this Simon!

[kst]

Amazing interview - Dr. Walter Willett is incredibly knowledgeable and articulate, and is able to explain at any detail needed and wisely about any nutritional area - a brilliant and wide ranging discussion and full of very wise words indeed - thank you Simon and Walter for such an incredible episode - and happy birthday to you both tomorrow! I really hope I’m half as sharp and articulate at 78 years as Dr. Willett.

[AdnAwd]

Just in time, after I've finished reading "Eat, Drink and Be Healthy" few days ago
with time I'm appreciating Dr Walter Willett knowledge more and more, and he has become essential part of my foundational nutritional knowledge.

Happy birthday Dr Willet and Simon,
thank you so much

[JWREnvironment]

Dr. Willet is a true font of invaluable nutritional insights. The long-term nurses' eating studies have been invaluable. I most admire him for emphasizing that the world needs to aim for a low impact on the climate crisis when making food choices. I agree that keeping dairy products use down and red meat use as low as possible will benefit our climate the most. He really makes me pause when he says that driving down cholesterol too low may create a greater risk for hemorrhagic stroke, as in Japan!? I will need to look into this, as I avoid all meat, dairy, and eggs to keep away from saturated fats. If too little cholesterol may increase bleeding stroke risk, I may have to check into this. Dietary issues are indeed complex!

[sandyglover]

This was a great episode Simon. You very clearly respect Walter Willet, as do I, you’re truly a class act in your interview style.
Well done! 👍👍

[christinsimonogryzlo]

Simon - love your shows. Listen to all of them. Just exceptional work and research! Kudos to you and your team. Learn so much from your guests. Important information. Never regret spending time listening and educating myself ❤

[carinaekstrom]

Happy birthday to Dr. Walter Willet, and thanks for having him on, such a knowledgeable man. Edit: Oh, just found out it's also Simon's birthday, so happy birthday to both of you!

[cyclamen]

Dear Simon, you did it again! This was a fantastic interview with Dr Willett. Thank you for being such a great communicator in the crazy space of social media. One thing I still struggle is this idea of the protein -quality and quantity. I know Dr Willett seems to have a balances approach considering the social and environmental impact of the animal industry.Perhaps we can revisit the various argument at one point? I was WFPB for 5 years, but ended up not doing so well ( became anemic) and so I have reintroduced small portions of animal foods and I am doing better. I am a female in the over 55 age group and everywhere I turn I am bombarded with "eat more protein, anabolic resistance, sarcopenia". Even at my little weight of 53kg (169cm height) I am supposed to have about 75-100 gm a day if not more! I do not think I ever ate that much protein in my entire life. The only way I can reach some days those values are with protein shakes/ snacks. I think this is crazy as they must be in the ultra processed food categories. I have also not heard a clear explanation why should I have bulky muscles rather than a lean and agile body able to react quickly to obstacles. Another consideration: why should I consume more and more protein as I get older and closer to death and subtract protein to the young and growing population? Not to mention the social impact with regard under and malnourished parts of the world. Sorry, I know this is a lot but at least I hope I start getting some clarity. Thanks for all you do!

[arleenm]

Thanks for the information! I'm especially grateful for the concerns Dr. Willett brought up about Climate Change and the effects of food choices on the environment.

[weston.weston]

It's difficult to believe that Dr. Willett is 79 years old. His skin looks wonderful.

[lizabeththompson]

Enjoying the channel. I found out last Friday that my cholesterol total cholesterol is 361. I hv lower blood pressure. Almost a yr ago I went vegan. Mostly vegan. They put me on a statin 10mg and Coq10 100mg
I’m hitting the gym daily hoping for better results in 6 months. Thanks for the education.

[LeonaNowak]

Happy birthday to Dr. Walter Willet, and thanks for having him on, such a knowledgeable man. Edit: Oh, just found out it's also Simon's birthday, so happy birthday to both of you!

[jimpatek]

Loved this episode. So many questions answered. And Simon, the way you orchestrated and directed your discussion with Dr Willett was masterful. Thank you so much.

[jacoboferriol]

Thank you for this episode. I really hope another episode with Dr. Willet is coming. ✌🏼

[StaceyMoulton-ni]

Dr. Willet is a true font of invaluable nutritional insights. The long-term nurses' eating studies have been invaluable. I most admire him for emphasizing that the world needs to aim for a low impact on the climate crisis when making food choices. I agree that keeping dairy products use down and red meat use as low as possible will benefit our climate the most. He really makes me pause when he says that driving down cholesterol too low may create a greater risk for hemorrhagic stroke, as in Japan!? I will need to look into this, as I avoid all meat, dairy, and eggs to keep away from saturated fats. If too little cholesterol may increase bleeding stroke risk, I may have to check into this. Dietary issues are indeed complex!

[JoyJJ]

Thank you Simon. I always learn something new from your interviews.