Omega-3 vs Omega-6: The Ultimate Guide to Essential Fatty Acids | A Masterclass

The Proof with Simon Hill

Episode #331. Are you getting the right balance of omega-3 and omega-6 fats in your diet? Join me as I sit down with leading scientists to explore the role these essential fatty acids play in your health. From brain development and cognitive function to heart health and inflammation, we unpack how these fats impact your well-being and address common misconceptions about omega-6 fats.

You’ll hear from top voices in nutrition, including Dr Bill Harris, Dr Joel Fuhrman, Dr Ayesha Sherzai, Dr Dean Sherzai, Dr Gary Fraser, Dr Phillip Calder, and Dr Kristina Harris. Each expert shares valuable insights into how omega-3s and omega-6s influence everything from cognitive function to heart disease.

We cover:

• Introduction to Omega-3 and Omega-6 Fatty Acids (00:00)
• What is Omega-6 and Why the Body Needs It (01:06)
• What is Omega-3 and Do We Really Need It? (12:29)
• The Importance of Optimising Omega-3 Consumption (42:50)
• Understanding DHA and EPA: Why Are They Essential? (50:01)
• Are Omega-3s the Most Important Fatty Acids for Brain Health? (55:44)
• APOE4 and Omega-3 Supplementation: What You Need to Know (1:08:50)
• Low Omega-3 Index and Neurological Problems in Seventh-day Adventist Church Members (1:15:00)
• Omega-3 Supplementation vs Fatty Fish: What Does Research Indicate? (1:21:53)
• Understanding Essential Fats: Benefits and Sources (1:27:25)
• Low Conversion Rates: From ALA to EPA & DHA Explained (1:31:39)
• The Importance of Monitoring Omega-6 Intake (1:37:03)
• The Link Between Omega-6 Fatty Acids and Inflammation (1:40:55)
• Major Omega-6 Food Sources and Healthier Alternatives (1:45:45)
• Balancing Omega-3 & Omega-6 to Reduce Inflammation (1:50:25)
• The Health Implications of Replacing Saturated Fat with Linoleic Acid (1:53:48)
• Polyunsaturated Fats and Cardiometabolic Health (1:58:19)
• How Omega-3 & Omega-6 Influence Insulin Resistance and Blood Pressure (2:01:44)
• The Long-Term Impact of Consuming Polyunsaturated Fats (2:06:32)
• Why You Should Measure Your Omega-3 Levels (2:10:07)
• DHA and EPA: Food Sources and Effective Supplementation (2:14:20)
• What Forms of DHA and EPA Supplementation Are Most Effective? (2:18:37)
• How to Properly Store DHA and EPA Supplements (2:20:27)
• Pregnancy and Omega-3s: Essential Benefits (2:21:33)
• Supplementing Omega-3s During Pregnancy: Guidelines (2:29:55)
• Omega-3 Supplementation Protocol: A Comprehensive Guide (2:38:16)
• Outro (2:52:15)

Thank you for tuning in, and for your ongoing commitment to your health. If you found this episode helpful, please share it with someone who could benefit from it.

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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