#83 - Bill Harris, Ph.D.: Omega-3 fatty acids

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Dec 9, 2019

Bill Harris, an internationally recognized omega-3 expert and professor, shares his extensive knowledge on fatty acids. He dives into the health benefits of omega-3s, particularly EPA and DHA, emphasizing their significance for heart health. Harris discusses the history of dietary fats, clarifying misconceptions surrounding omega-6 and omega-3 ratios. He highlights the differences between prescribed fish oil drugs and OTC supplements, while explaining the impact of various oils on cholesterol. Insights on the Inuit diet bring added context to omega-3 intake and its effects.

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ANECDOTE

Salmon Oil Study

Bill Harris's first metabolic ward study involved feeding subjects large amounts of salmon oil.
This study, published in 1980, revealed that salmon oil lowered cholesterol and triglycerides.

INSIGHT

Fat Families

Saturated fats are solid at room temperature, while mono- and polyunsaturated fats are liquid.
Polyunsaturated fats further divide into omega-6 (vegetable oils) and omega-3 (fish oils) families.

INSIGHT

Fatty Acid Importance

Fatty acids form cell membranes and have a profound impact on health.
The body regulates fatty acid composition in membranes, showing less variation than dietary intake.

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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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