#83 - Bill Harris, Ph.D.: Omega-3 fatty acids
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- เผยแพร่เมื่อ 12 ม.ค. 2020
- Original release date: 12/9/19
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.
Show notes page: peterattiamd.com/billharris/
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About:
The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 30 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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As a student of nutrition, this was a great listen. Thank you so much for this free education!
I lived in a tiny Arctic settlement on the Arctic Ocean in the winter of 1963, The
Inuit there ate caribou, seal and fish. They were VERY healthy!
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I somehow forgot the login password. I love any help you can offer me!
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@Moises Dante It worked and I actually got access to my account again. I'm so happy!
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The drive presentations provides in-depth valuable information. More so than anything else I have ever followed, and this is one of the best.
Thank you for what you are doing❤
Great questions. Great interview. Really appreciate the rigor. Thank you.
One of the best information feeds that I have ever heard. It is rare that one has a chance to hear a research scientist deliver their take on a subject. Thank you Peter;Bill and the Drive staff. Everyone seems to be selling a book or hidden supplement company coupled with the need to be seen as a media star. The staggering message, the one impossible to expect the bulk of listeners to appreciate is the difference between injesting a molecule "linked" to a bio pathway and its actual effect. If I haven't spent 50,000 hours of study , I haven't spent one one trying to make heads or tails out of biological , biochemical, material. I have a UCLA bio degree and my my brother was a UCLA physician. This seemingly unremarkable podcast just sent me on an orthogonal path. I am writing a book. Hopefully , I can make some money AND at the same time deliver an attempt an clean take. Thanks Again. If I succeed ; I think I will donate a certain portion of the income to peterattiamd.com.
Outstanding podcast, thank you.
Outstanding questions, Dr. Attia!
My omega-3 index is at 15%. I eat 1-2 cans of sardines daily and also eat sacha inchi seeds.
Genuinely interested in the discussion
It's so much easier for me to remember the chemistry lecture from this great guess, than for me to read a written material. Many THANKS!
How do I get the blood test in the UK please Peter - any contacts
You are my hero....
Regarding how sunflower oil is being formulated for high amounts oleic acid .. what about palmitoleic acid? For example, while both olive oil and macadamia nut oil have the same amounts of mono-unsaturated oil, it's composition is slightly different.. the former has a bit more oleic acid (omega-9) while the later contains more palmitoleic (omega-7). Similarly, on a recent 'Talking Biotech' podcast (#228), they discuss how the same genetic manipulation technique is now being applied to canola oil in order to produce a omega-3 EPA/DHA oil!
Finally, according to Chris Masterjohn, he suggests high doses of EPA help lower inflammation, but similar to a pharmaceutical, it also inhibits the resolution of chronic low-grade inflammation. He says EPA+Aspirin+3g Glycine may promote the creation of SPMs like those found in supplements (Solutex , Omegafort, Metagenics).
I'm hoping to find affordable , convenient (frozen), flying fish roe!
BTW, James O'Keefe recommends Pompeian Robust Olive Oil, and suggests that if you take a half-teaspoon, it *SHOULD* taste bitter due to the polyphenols! See the mdpi's "Potential Role of Olive Oil Phenolic Compounds in the Prevention of Neurodegenerative Disease"
I am totally confused. The other doctors say Fish oil will become rancid(oxidized) very fast and recommended to avoid it.
Isn't the normal ratio of omega 6 to omega 3 about 2 to 1?
And currently, isn't that ratio closer to 6 to 1?
Nordic naturals is in triglyceride form- that’s the one I recommend- thank you
This information is great. Always trying to boost my omega 3 as standard American diet is ever shifting to excess omega 6. BUT, seems to me that the first step to reduce triglycerides should be to lower carbs in the diet . Yes?
Yes
Barry Sears' zone diet book claimed that ALA could inhibit LA conversion to pro-inflammatory eicosanoids resulting in more production of GLA. Does current understanding support that view?
Sears also claimed that the proportions of macro nutrients influenced the pro vs anti inflammatory end product qualities more than mere supplementation with GLA (via borage oil, evenining primrose oil, etc.) could accomplish ... which is why he wrote the 40:30:30 zone book instead of cornering the borage seed commodity market.
Thank you Peter! Free CME
What about sardines? How do they affect cholesterol
What about oxydation in these omega supplements ??? that's a major concern, and i don't think they talk about it
It’s an 80b per year agenda
If it doesnt increase your chance of cancer and decrease your risk for CD then where is the damage from oxidation?
@@yellowfish555 bottom line is PUFAs complex with the iron in your blood. It (lipofuscin) will feed on heavy metals preferably iron, but will go for aluminum or other metals available in the blood. This creates rapid rusting. Problem number 1 you have iron overload problem number 2 your GPX and vitamin e deficient. Number 3 your reticuloendothelial (iron recycling) system is not functioning. Your kidneys and liver are impaired and you see it in your skin and “adrenal fatigue”. Vitamin a doesn’t exist in our diets besides egg yolk but cholesterol oxidizes!!! No sorry cholesterol is the least likely to oxidize very short chain hard to break HUFAs such as docosahecanoic acid or linolenic acid are the most likely to oxidize due to their excessively long chain profile.. remember it’s not very easy to research unless you have keywords and how to search them, then it all comes up. Bottom line: You cannot have yellow fat disease without omega 3. Every animal gets it slowly or rapidly depending on the animal and dosage. Horses get it horribly. All other animals get it. cows and other ruminants are the only ones resilient to PUFAs. It’s toxic to humans and ceroidal lipofuscinosis onset is relatively slow, although many babies are born with it. Much of it being in the brain. Lipofuscin is biological aging and neurodegeneration, under the guise of I’d say 40 different “diseases”
@@yellowfish555 you probably see floaters when you look in the sky. Niacinimide and vitamin e should take care of it. PUFAs destroy your vision and replace the fat (cholesterol) in your brain
@@prudniksthumb3781 dont assume i use fish oil in large doses just because i asked an intellectual question. Dha and epa already are in the building blocks of organs in your body brain heart eyes so all this talk about damage for those organs from dha and epa seem weird to me . I doubt if there is even more dha and epa in these organs from consuming more. If anything there is more replacement which is a good thing. Anyway damage or benefits should manifest themselves in trials which is why we do these trials in the first place. Yes you can always say the trials were no long enough to show damage but than you should have convincing arguments to that which im not sure you have but im not looking into it because i dont intend on using fish oil in large doses anyway.
So what if you eat a lot of grass fed beef and raw dairy? Wouldn’t this have high EPA and DHA? The women with the kefir could have gotten this from raw dairy. Why don’t we just try and feed people high quality foods with omega 3 rather than feed people supplements?
Love this video/podcast but can’t help wondering how populations who have no access to high EPA/DHA sources (fish) have healthy brains IF the brain requires so much DHA. Growing up hardly anyone ate fish (or many veg) yet we mostly have normal brains. A recent omegacheck show I am a horrible converter of ALA to EPA/DHA. Seems there must be more to this story. Also seems that 8% seems ridiculously high, before supplementing mine was < 1% (supplementing with flaxseed) and I managed to get a degree, walk, talk AND eat gum. Where do central Africans in the central areas get their salmon and tuna ? How about the much studied Hadza … very little (none) access to tuna and salmon or any fish !!! How many people actually consume 2 tbsp of ground flaxseed or chia seeds and therefore have minimal ALA to convert ? Babies get their DHA from breast milk, where do the mothers get it from ?
There is omega 3 in the fat of grass fed animals which is what the Hadza eat. My local farm raises pigs naturally and claim their meat is much higher in omega 3 than the conventional.
The E Indian woman this nutritionist noted to be unusually high omega count got from (most likely) her high kefir consumption… so., yes, perhaps a goat or grassfed cow kefir. Her body did the rest.
Extremely interesting stuff.
And as to the African continent generally, they may have low sat fat other competing fat intake, thus omega 3’s in diet are higher by ratio?
Palm oil the raw red oil is the mainstay oil in Central Africa, not the refined variety used in margarine etc..And fish from rivers is also available.
What does Bill think of the new STRENGTH trial disavowing the benefits of fish oil?
It’s almost unbearable now to go back to listen to your old episodes, Peter, when you were prone to constantly interrupting guests, showing off your own knowledge, and being defensive when contradicted. Am so happy to see you’ve so much improved since then!
Great podcast. Is it correct to conclude that flax/chia/walnuts will not help you obtain optimum levels of EPA/DHA? It also would have been interesting to hear more about any negative side effects of EPA/DHA including studies that have shown an increase in prostate cancer in those that are supplementing.
1:16:00
Surely you can get enough omega 6 from nuts! Vegetable oils are highly processed and completely unnatural!
Exactly’ yikes!
Grassfed Kefir will have epa/dha.
The bottom line is that our knowledge of oils is limited as of now. Use what your grandmother used to cook, and what grows or is available near you, and let the body’s wisdom take care of the rest.
So how do you know if your olive oil or avocado oil is pure?!
It's like this fake honey! 😔
So fasted state dose of triglyceride form Omega 3s is basically a waste? Bummer. edit: Rhonda Patrick's video seems to contradict this. th-cam.com/video/SDzLFzuotiE/w-d-xo.html
What about immune suppression? Do high levels of linoleic acid in the body cause immune suppression? Didn't they use to have transplant patients take sunflower and safflower oil to prevent their immune systems from rejecting the transplanted organ until they found out that they quickly developed cancers?
I take 3 omega supplements with fish and/or seaweed. No science. Just trying to give the body a heads up.
Should we eat vegetable oils or not? Means corn, rapseed, canola, sunflower?
Yes it's an essential fatty acid@29:00
GregorPol Yes, in a very moderate volume, uncooked preferred - avoid them when roasting / frying as you get unwanted, inflammatory & carcinogenic byproducts then.
Just stick with saturated fats which are stable fats such as butter , ghee, tallow, suet and lard.
No. Your body is not meant to deal with large amounts of lineolic acid.
Nothing wrong with seed oils, what a hack
a pot of sour cream per day.. oh yeah :)
Uì⁸i
Single-cell organisms from the ocean plankton also seaweed load up where do you think the fish get the Omega threes they eat the f****** LG come on Peter you're smarter than this PS great podcast
I'm basically an eskimo
If Eskimo's ate 80% of their calories from fat and ate 100 g of fat, that would mean they only ate 1125 total calories.
He also said they eat a lot of saturated fat (70% of total fat) from seal blubber and whale meat.
But seal blubber and whale meat are not high in saturated fat. Their fats are only 26% and 21% saturated.
Makes me think he gets funded by the omega seed oil crowd. Which, makes me question everything he says. Not a good type to interview if one's interest is truth dissemination, above all. I do appreciate you tried to eek it out of him.....so, kudos to you, P.
6😮
You talk tooo much.
Bill is a wealth of knowledge if you let him talk
i wish peter let bill talk
@apna jatt thank you . I felt bad afterwards, making my comment about Peter talking . But Bill is so very amazing and his wisdom needs to be preserved.
Why don't folks just eat less fat and cholesterol?
That’s not the right framing
One of worst podcasts in this show. This scientist doesnt know half of numbers from studies hes qouting, and he spent 20 years on this topic. Also he prob has some interest in saving omega6's reputation...
Love the drive but sorry this was incredibly boring.