Uploaded January 2026 | Updated September 2026, 1 week ago
I Ate 1000 Sardines in a Month, Video: youtu.be/_Th54GWd8WY
How Sardines Supercharged my Metabolism, Letter: staycuriousmetabolism.substack.com/p/the-weird-anti-insulin-hormone-that?r=40ekz2
Omega-6/3 Ratio Can Be Misleading, Letter: staycuriousmetabolism.substack.com/p/how-we-got-omega-fat-wrong-this-will?r=40ekz2
Best Omega-3 for the Brain, Letter: staycuriousmetabolism.substack.com/p/why-omega-3-supplements-dont-work?r=40ekz2
If you want to get your Omega-3 via Omega Quant, click on this link: omegaquant.com/ref/864
Discount Code: NickNorwitz for 10% off
Fatty Acid Research Institute: faresinst.org
Description:
In this conversation, I sit down with Professor William Harris, one of the world’s leading experts on omega-3 and omega-6 fatty acids, to cut through confusion around fish oil, seed oils, cardiovascular health, and brain health.
We break down what omega-3 and omega-6 fats actually are, why their chemistry matters, and how they’re converted into powerful signaling molecules that influence inflammation, metabolism, heart disease, and neurological health.
We also discuss the omega-6:3 ratio and the omega-3 index—why the ratio can be misleading, why higher omega-6 levels are not inherently harmful, and why low EPA and DHA are the real problem for most people. We discuss optimal omega-3 index targets, whether there’s a ceiling to benefits, how omega-3s relate to Alzheimer’s risk and brain aging, and what the data actually say about long-term outcomes.
This is a nuanced, evidence-driven discussion meant to replace fear-based nutrition narratives with clarity, context, and better questions to ask about your own health.
Chapters
0:00 – Meet Omega-3 Expert: Professor Bill Harris
1:21 – A High-Level Overview of Omega-3 and Omega-6
5:10 – Do Omega-3 Help Cardiovascular Health?
9:19 – Limitations of Randomized Controlled Trials
11:11 – Omega-6/3 Ratio vs Omega-3 Index
12:12 – Optimal Levels on the Omega-3 Index
15:28 – Why the Omega-6/3 Ratio Can be Misleading
21:20 – Seed Oils vs Omega-6. What Should we Do?
22:20 – Practical Dietary Tips from Professor Harris
25:11 – Omega-3 and Neuropsychological Health
27:45 – Nuance about Navigating Personal Choices
29:30 – Professor Harris’s Personal Routine
30:50 – What Really Matters for Longevity
#omega3 #metabolichealth #sardinediet #omega6 #linoleicacid #PUFA #saturatedfat #hearthealth #brainhealth #staycurious #omegaquant #mitochondria #hormones #brainhealth #brainaging #dementia #EPA #DHA #ALA #salmon #seedoils #mitochondria #atherosclerosis #Apoe4 #Apoe #cholesterol #apoB #fishoil
I Ate 1000 Sardines in a Month, Video: youtu.be/_Th54GWd8WY
How Sardines Supercharged my Metabolism, Letter: staycuriousmetabolism.substack.com/p/the-weird-anti-insulin-hormone-that?r=40ekz2
Omega-6/3 Ratio Can Be Misleading, Letter: staycuriousmetabolism.substack.com/p/how-we-got-omega-fat-wrong-this-will?r=40ekz2
Best Omega-3 for the Brain, Letter: staycuriousmetabolism.substack.com/p/why-omega-3-supplements-dont-work?r=40ekz2
If you want to get your Omega-3 via Omega Quant, click on this link: omegaquant.com/ref/864
Discount Code: NickNorwitz for 10% off
Fatty Acid Research Institute: faresinst.org
Description:
In this conversation, I sit down with Professor William Harris, one of the world’s leading experts on omega-3 and omega-6 fatty acids, to cut through confusion around fish oil, seed oils, cardiovascular health, and brain health.
We break down what omega-3 and omega-6 fats actually are, why their chemistry matters, and how they’re converted into powerful signaling molecules that influence inflammation, metabolism, heart disease, and neurological health.
We also discuss the omega-6:3 ratio and the omega-3 index—why the ratio can be misleading, why higher omega-6 levels are not inherently harmful, and why low EPA and DHA are the real problem for most people. We discuss optimal omega-3 index targets, whether there’s a ceiling to benefits, how omega-3s relate to Alzheimer’s risk and brain aging, and what the data actually say about long-term outcomes.
This is a nuanced, evidence-driven discussion meant to replace fear-based nutrition narratives with clarity, context, and better questions to ask about your own health.
Chapters
0:00 – Meet Omega-3 Expert: Professor Bill Harris
1:21 – A High-Level Overview of Omega-3 and Omega-6
5:10 – Do Omega-3 Help Cardiovascular Health?
9:19 – Limitations of Randomized Controlled Trials
11:11 – Omega-6/3 Ratio vs Omega-3 Index
12:12 – Optimal Levels on the Omega-3 Index
15:28 – Why the Omega-6/3 Ratio Can be Misleading
21:20 – Seed Oils vs Omega-6. What Should we Do?
22:20 – Practical Dietary Tips from Professor Harris
25:11 – Omega-3 and Neuropsychological Health
27:45 – Nuance about Navigating Personal Choices
29:30 – Professor Harris’s Personal Routine
30:50 – What Really Matters for Longevity
#omega3 #metabolichealth #sardinediet #omega6 #linoleicacid #PUFA #saturatedfat #hearthealth #brainhealth #staycurious #omegaquant #mitochondria #hormones #brainhealth #brainaging #dementia #EPA #DHA #ALA #salmon #seedoils #mitochondria #atherosclerosis #Apoe4 #Apoe #cholesterol #apoB #fishoil
