What you need to know about omega 3 and 6 fats | Philip Calder, PhD

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 11 September 2023

⏱️ 108 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode #278. If you follow a plant-based diet, chances are you’ve wondered if you’re getting an adequate amount of omega-3. Join me as I sit down with Professor Philip Calder, an international authority in nutritional immunology with over 20 years of research on fatty acids. Professor Calder helps to cut through the confusion to give you the science-backed breakdown on how these fats impact your health, and how much you should really be consuming. Learn everything you need to know about these essential fats in your diet in this episode. Specifically, we discuss: Introduction (00:00) Philip Calder's Passion for Fatty Acids and His Background (02:00) Debunking Major Fatty Acid Myths in Academia & Social Media (05:53) Altering Cell Membrane Health Through Diet (11:14) Understanding Essential Fats: Why are They Vital? (13:57) Low Conversion Rates: From ALA to EPA & DHA Explained (18:08) The Importance of Monitoring Omega 6 Intake (23:31) The Link Between Omega 6 Fatty Acids and Inflammation (27:28) Does Dietary Linoleic Acid Impact Arachidonic Acid? (35:23) The Inflammatory Role of Arachidonic Acid (37:29) Linoleic Acid & Its Inflammatory Effects (40:41) Should Western Diet Adopters Reduce Omega 6 Intake? (43:56) Major Omega 6 Food Sources and Their Alternatives (45:58) Balancing Omega 3 & Omega 6: Impact on Inflammation (48:57) Plant-Based EPA & DHA: The Genetic Modification Approach (52:04) The Health Implications of Replacing Saturated Fat with Linoleic Acid (59:24) Cardiometabolic Risks of Polyunsaturated Fats (1:03:55) How Omega 3 & Omega 6 Influence Insulin Resistance (1:07:17) Polyunsaturated Fats' Effect on Blood Pressure (1:08:31) The Long-Term Impact of Consuming Polyunsaturated Fats (1:12:05) EPA & DHA Research Variance: Doses, Types, and Outcomes (1:15:40) Ideal Omega 3 Levels for General Health (1:21:51) Benefits of Plant-Based EPA & DHA Supplements (1:27:55) Concerns with Low ALA Levels (1:30:17) Absorption Efficiency of EPA & DHA Supplements (1:32:34) The Science Behind Omega 3 Testing (1:34:28) Algae Oil vs Fish Oil: Which is Superior? (1:36:36) DPA Supplementation and Its Benefits (1:38:33) Does DHA & EPA Supplementation Impact Cholesterol Levels? (1:40:34) Potential Side Effects of DHA & EPA Supplements (1:42:03) Conclusion (1:45:44) Learn more about Professor Philip Calder and his work at southampton.ac.uk/people/5wzh2r/professor-philip-calder. Optimise your health with InsideTracker’s biomarker analysis. Get exclusive access to InsideTracker’s new ApoB test, and a significant discount at insidetracker.com/simon. Enjoy, friends. Simon Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Transcript

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0:00.0	Finally, it's here, the Essential Prenatal Supplement by Emil.
0:09.3	I've been waiting for a prenatal supplement for pregnant women that's properly formulated
0:14.3	with the right ingredients and dosages for a long time.
0:18.6	Essential prenatal contains DHA, an important omega-3 during pregnancy, colon, vitamin B-12,
0:25.5	and other important nutrients in optimal dosages for pregnant women following a plant
0:30.6	predominant or exclusive diet. Formulated by myself alongside previous show guest Dr.
0:36.1	German Newman, nutritionist Jacqueline Orwell and naturopath Dr. Julie Chen.
0:41.8	Pregnancy is an extremely important life stage, certainly a time to make sure that you're not
0:47.9	falling short in your consumption of any critical nutrients. To learn more about essential prenatal
0:54.0	and get 10% off your first order, head to theproof.com forward slash friends. That's theproof.com
1:01.3	forward slash friends and follow the link to Emil's website.
1:08.1	The default position is always that fat is bad and of course the reality of nutrition,
1:15.6	the reality of physiology is much more nuanced than that. People have this idea that nutrition
1:21.2	science is easy and all you've got to do is give people nutrient X and you'll find out what it does.
1:27.4	People could have their blood omega-3 status measured and you know you can test improving that
1:35.6	through eating more fish or decreasing than a lack acid intake or taking omega-3 supplements and
1:42.7	see whether you've moved yourself up in the status marker. If you did that you would be lowering
1:50.1	your risk of cardiometabolic disease. Hey friends welcome back. In today's conversation I sit down
1:56.6	with Philip Calder PhD to talk about omega-3 and six fats. When it comes to fat there is endless
2:04.4	amounts of confusion in the media and on social media that's for sure. To make sense of things and
2:11.1	be more confident with our food choices I'm over the view that we have to look to domain specific
2:17.8	experts and when it comes to omega-3 and six fats Dr. Calder is precisely the domain specific
	...

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