If you follow a plant-based diet, chances are you’ve questioned whether you’re getting enough omega-3. Polyunsaturated fats are currently a highly contentious topic in online nutrition spaces, and in this episode, I sit down with Professor Philip Calder to unpack everything you need to know.

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Professor Philip Calder is the Head of the School of Human Development and Health at the University of Southampton and an authority in the field of nutritional immunology. With over 20 years of research focusing on fatty acids, particularly the roles of omega-3 and omega-6, his expertise is unparalleled. Professor Calder has received numerous prestigious awards, including the Danone International Prize for Nutrition in 2016 and the Stephen S. Chang Award in 2023. He has also served in various leadership roles, including as President of the International Society for the Study of Fatty Acids and Lipids and the Federation of European Nutrition Societies. With over 800 scientific publications to his name, Professor Calder's insights into fatty acids are unmatched.

In this informative conversation, we explore the complex science of how fatty acids operate within the human body. Professor Calder tackles common misconceptions, setting the record straight that not all fats are harmful and offering detailed advice on the roles of omega-3 and omega-6 fatty acids. By the episode's conclusion, you'll know exactly how much of these crucial fats you should include in your diet, the best sources to obtain them, and why achieving the right balance is key for optimal health.

Specifically, we discuss:
00:00 - Introduction
02:00 - Philip Calder's Passion for Fatty Acids and His Background
05:53 - Debunking Major Fatty Acid Myths in Academia & Social Media
11:14 - Altering Cell Membrane Health Through Diet
13:57 - Understanding Essential Fats: Why are They Vital?
18:08 - Low Conversion Rates: From ALA to EPA & DHA Explained
23:31 - The Importance of Monitoring Omega 6 Intake
27:28 - The Link Between Omega 6 Fatty Acids and Inflammation
35:23 - Does Dietary Linoleic Acid Impact Arachidonic Acid?
45:58 - Major Omega 6 Food Sources and Their Alternatives
48:57 - Balancing Omega 3 & Omega 6: Impact on Inflammation
52:04 - Plant-Based EPA & DHA
59:24 - The Health Implications of Replacing Saturated Fat with Linoleic Acid
1:03:55 - Polyunsaturated Fats and Cardiometabolic Health
1:07:17 - How Omega 3 & Omega 6 Influence Insulin Resistance and Blood Pressure
1:12:05 - The Long-Term Impact of Consuming Polyunsaturated Fats
1:15:40 - EPA & DHA Research Variance: Doses, Types, and Outcomes
1:27:55 - Benefits of Plant-Based EPA & DHA Supplements
1:34:28 - The Science Behind Omega 3 Testing
1:36:36 - Algae Oil vs Fish Oil: Which is Superior?
1:38:33 - DPA Supplementation and Its Benefits
1:40:34 - Does DHA & EPA Supplementation Impact Cholesterol Levels?
1:42:03 - Potential Side Effects of DHA & EPA Supplements
1:45:44 - Conclusion

This episode is an absolute game-changer for understanding the role of fatty acids in our health. A huge thank you to Professor Philip Calder for sharing his decades of research and knowledge with us. I’m confident that you’ll walk away from this episode with both a better understanding of the science behind this topic and actionable insights to support your long-term health.

Learn more about Professor Philip Calder and his work at https://www.southampton.ac.uk/people/...

If you have any additional questions you would like answered in the future, let me know in the comments.

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Enjoy, friends.
Simon

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