Podcast Notes Key Takeaways

• The different types of fats:
  • Saturated fats (lard, butter)
  • Monounsaturated fats (olive oil, canola oil)
  • Polyunsaturated fats 
    • Polyunsaturated fats are further divided into omega-3 (fish oils) and omega-6 (vegetable oils) fatty acids
• Omega-6 fatty acid metabolism:
  • We consume linoleic acid (which is mainly found in corn and soybean oils), which is then converted by the liver into arachidonic acid
• Omega-3 fatty acid metabolism:
  • We consume alpha-linolenic acid (which is mainly found in flaxseed, canola, and soybean oil), which is then converted to EPA by the liver. EPA can then be converted into DHA.
• In individuals with normal triglyceride levels, EPA/DHA supplementation reduces total cholesterol 
• Fish oils capsules aren’t entirely made of EPA/DHA
  • Typically, only 80% (or less) is DHA/EPA – the rest is a mix of monounsaturated/polyunsaturated fats
• EPA is heart-healthy 
• EPA/DHA levels are typically measured by measuring concentrations in red blood cells membranes – the measurement is known as “omega-3 index”
  • The optimal omega-3 index (the amount of EPA plus DHA in red blood cell membranes) is 8-12%
    • The average American has an omega-3 index of around 5%
• Fish with the highest levels of EPA/DHA: Salmon, mackerel, herring, and sardines
• In fish, the benefits of EPA/DHA outweigh the potential adverse effects of mercury
• Worry more about increasing your EPA/DHA intake than decreasing seed oil consumption 
• Linoleic acid, the primary omega-6 fatty acid found in vegetable oil, isn’t as unhealthy as you think
• Taking fish oil supplements with food increases absorption

Read the full notes @ podcastnotes.org

In this episode, Bill Harris, Ph.D. in human nutrition and expert on omega-3 fatty acids, sets the table by clearly defining the families of fatty acids (saturated, monounsaturated, polyunsaturated) before diving into the current landscape of polyunsaturated fat (omega-6 and omega-3) with a particular focus on EPA and DHA (the two main elements of fish oil supplements). Bill gives a historical overview, updates us on the latest science related to the health benefits, and provides plenty of insights as to how we should think about increasing our EPA and DHA intake.

We discuss:

• Bill’s long history of studying fatty acids [6:30];
  
• Defining the fatty acids—SFA, MUFA, PUFA, omega-3, omega-6, and more [9:45];
  
• What is the significance of fatty acids? Why should we care? [19:45];
  
• History of fat phobia, saturated fat, and does PUFA reduce cholesterol? [23:45];
  
• Breaking down the conversion process of omega-6 and omega-3 fatty acids including how we get to EPA and DHA [28:00];
  
• Takeaway from Bill’s 1980 study looking at how salmon oil affected cholesterol and triglyceride levels [36:15];
  
• History of our understanding of omega-3 and its effect on LDL cholesterol [45:00];
  
• Prescribed fish oil drugs vs. OTC supplements—Differences and recommended brands [52:00];
  
• Health benefits of EPA [57:45];
  
• Potential benefits of ALA and how it compares to taking EPA and DHA directly [1:12:45];
  
• Health benefits of DHA [1:17:15];
  
• Cell membrane omega-3 index—What is it, the role of genetics, how to increase it, and a recommended target [1:19:00];
  
• Is EPA or DHA neuroprotective? Can it help with depression? [1:23:30];
  
• Recommended fish to eat for EPA and DHA - Any mercury concerns? [1:25:45];
  
• Can omega-3 mitigate risks associated with smoking? [1:29:15];
  
• The problem with the omega-6 to omega-3 ratio [1:30:00];
  
• The problem with labeling any kind of fatty acid as “bad” [1:36:00];
  
• Why increasing EPA and DHA intake matters more than reducing omega-6 intake [1:38:00];
  
• Important takeaway from the VITAL study [1:46:30];
  
• Importance of testing your omega-3 index [1:53:00];
  
• Exciting study coming out soon, and why you need to take your fish oil with food [1:57:15]; and
  
• More.
  

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