January 26, 2024

97. Dietary Hacks to Prevent Insulin Resistance & Restore Function to the Cell Membrane (How to Safeguard Your Cell Membrane Phospholipids)

24 minutes

We are diving into all things lipids, their classifications, and their profound impact on cell membranes, insulin resistance, diet changes, and overall health. Included in the discussion: the critical balance between omega-3 and omega-6, providing valuable tips for maintaining a healthy lipid profile, becoming aware of lipid oxidation, and avoiding those sources of oxidized lipids.

Topics:

1. Introduction

- Discussion on Cell Membranes, Seed Oils, Lipid Classification, and Insulin Resistance

2. Lipid Classification

- Overview of Lipids

- Fatty Acids

- Triglycerides

- Phospholipids

3. Cell Membrane Composition

- Lipid Bilayer

- Primary Lipids in Cell Membrane

- Phosphatidylcholine (PC)

- Phosphatidylethanolamine (PE)

4. Impact of Omega-6 on Cell Membrane

- Disruption of Lipid Packing

- Increased Membrane Rigidity

- Impaired GLUT4 Transporters and Insulin Resistance

- Effects on Insulin Receptor Signaling

5. Omega-3 vs. Omega-6 in Membrane Fluidity

- Location of Double Carbon Bonds

- Omega-3 Supporting Fluidity and Signaling

6. Insulin Resistance and Omega-6 Intake

- Inverse Relationship with Linoleic Acid

- Ideal Omega-6 to Omega-3 Ratio (4:1)

- Western Diet's High Omega-6 Ratio (16:1)

7. Tips for Balancing Omega-6 and Omega-3

- Grass-Fed (and Finished) vs. Grain-Fed Meat

- Avoiding Seed Oils

- The Importance of Avoiding Oxidized Lipids

8. Oxidation of Lipids

- Susceptibility of PUFAs to Oxidation

- Cooking with Stable Fats (Saturated, Monounsaturated)

- Need for Whole Foods and Home Preparation

9. Specifics on Flaxseed

- Omega-3 Profile and Susceptibility to Oxidation

- Recommendations for Usage and Storage

10. Conclusion and Future Topics

- Mention of Future Episode on Mitochondrial Function and "detoxing your membranes" of these lipids

Thanks for tuning in!

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By Chloe Porter

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