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Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. Today,

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Speaker 1: we're going to do a deeper dive into a topic

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Speaker 1: that I've been chatting about recently, and that's a Mega

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Speaker 1: three fatty acids. But this time we're going to focus

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Speaker 1: on the potential to slow down the aging process. Now,

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Speaker 1: if you're already a fan of them and you eat

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Speaker 1: a lot of fish, there's some fascinating new research here

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Speaker 1: that will reinforce why you take it. And if you're

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Speaker 1: not taking a lot of Amega three fairy acids or

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Speaker 1: eating a lot of fish, I think you might well

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Speaker 1: be by the end of this episode. So first, let's

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Speaker 1: look at this kind of state of play in terms

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Speaker 1: of consumption. It's been reported that around eighty percent of

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Speaker 1: the world are not getting enough a Mega three fatty acids,

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Speaker 1: and that's a huge concern given the health benefits. Studies

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Speaker 1: are showing that low Amega three fatty acids are associated

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Speaker 1: with a five year decrease in life expectancy, and I

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Speaker 1: talked about that in a previous podcast, and that actually

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Speaker 1: translates as having low Amiga three fatty acids being a

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Speaker 1: similar mortality risk to smoking, which is just bunkers. Now,

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Speaker 1: amiga three fatty acids that are essential fats, as you

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Speaker 1: probably know, and that means our bodies don't produce them,

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Speaker 1: so we need to get them from food or supplements.

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Speaker 1: And they've been well established to play vital roles in neurodevelopment,

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Speaker 1: cognitive function, inflammation control, cardiovascular health, immune response, and even

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Speaker 1: cancer prevention. And when it comes to aging, they might

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Speaker 1: just be one of our most powerful tools. So why

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Speaker 1: do amiga threes actually matter for aging? Well, one major

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Speaker 1: reason is that they help reduce what's called inflammaging, so

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Speaker 1: the impact of inflammation on our aging process. And they

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Speaker 1: also touch a couple of the other classic hallmarks of

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Speaker 1: aging that I have talked about previously. Now, inflammaging is

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Speaker 1: a term that scientists used to describe this low grade

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Speaker 1: chronic inflammation at a cellular level that actually accelerates cellular aging,

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Speaker 1: and its linked to conditions like heart disease, dementia, and

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Speaker 1: other age related illnesses. Now you've probably heard that amiga

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Speaker 1: threes are anti inflammatory, and that means they have shown

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Speaker 1: an ability to slow downin or even stop this inflammaging. Now,

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Speaker 1: one twenty nineteen study found that a Mega three supplementation

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Speaker 1: increased bioactive molecules called specialized pro resolving mediators known as SPMs,

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Speaker 1: which are known to actively reduce inflammation throughout the body,

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Speaker 1: and this research paper went into the detail of how

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Speaker 1: they do it. So what happens is that this increase

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Speaker 1: in SPM production, these SPMs helped to regulate what's called

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Speaker 1: blood lecocytes that's part of our immune system, the white

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Speaker 1: blood cells, and also platelet activation, so they strengthen our

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Speaker 1: immune system. They increase phygocytosis, which is where basically your

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Speaker 1: immune cells will gobble up bacteria and other harmful cells,

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Speaker 1: and then it reprograms our peripheral blood cell transcriptum and

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Speaker 1: this has a positive impact on regulating gene expression, but

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Speaker 1: it doesn't stop there. A Mega three fatty acids also

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Speaker 1: improve brain structure, support mitochondrial function, and strengthen nerve cell membranes.

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Speaker 1: And mitochondrial damage is another critical pathway by which we age,

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Speaker 1: and when you get damage mitochondria, you get lots of

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Speaker 1: premature aging and disease, and lots of diseases are mitochondrial

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Speaker 1: in nature. So they work on multiple pathways and create

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Speaker 1: a cumulative effect that supports overall healthy aging. Now it's

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Speaker 1: unlikely that any single action of a meigia threes fully

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Speaker 1: explains their impact on aging. Instead, it's the way they

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Speaker 1: interact across these different pathways that makes them so effective.

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Speaker 1: Now you might be wondering, is their concrete evidence that

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Speaker 1: amiga threes can actually slow aging. These are all theoretical

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Speaker 1: pathways supported by observational data with people with higher mega

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Speaker 1: threes live longer, but recent studies ad a bit of

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Speaker 1: color to that question. So a study published in the

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Speaker 1: Journal of Aging in twenty nineteen used a DNA methylation

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Speaker 1: based aging clock called GrimAge. So these are some of

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Speaker 1: these biological aging clocks, and grimages are very well established.

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Speaker 1: One this clock is a reliable way to estimate biological age,

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Speaker 1: and the researchers in this study found that people with

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Speaker 1: high dietary intake of a Mega three had a slower

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Speaker 1: rate of biological aging. That means they're potentially aging slower

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Speaker 1: and facing a lower risk of eyeing from age related causes.

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Speaker 1: And just recently in September twenty twenty four, a new

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Speaker 1: study looked at the dose response relationship of dietary AMEGA

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Speaker 1: three fairy acids on aging, and they used a different clock.

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Speaker 1: It was called the phenotypic age acceleration, which estimates a

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Speaker 1: person's biological age based on various markers, and the results

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Speaker 1: were pretty compelling. Participants with a higher Amiga three intake

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Speaker 1: had lower age acceleration, mainly that they were aging more

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Speaker 1: slowly than those with lower Amiga three fatty acids. So

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Speaker 1: taken together and those studies are pretty compelling on Amiga

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Speaker 1: three's ability to reduce our slow down the aging process.

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Speaker 1: Now interesting. This later study also found an intake threshold

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Speaker 1: at about one point one grams of a Mega three

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Speaker 1: per day that benefits on age acceleration and started to

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Speaker 1: level off a bit, which suggests that if your intakes

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Speaker 1: below this, you definitely want to increase it, but I

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Speaker 1: will share my thoughts on the optimal amount at the end.

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Speaker 1: But if you're already consuming or above this amount, you're

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Speaker 1: likely to be in a pretty good spot to start with.

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Speaker 1: And the study also looked at who stood to benefit

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Speaker 1: the most. According to study, females might derive a little

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Speaker 1: bit more benefit than meals, but meles still do benefit.

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Speaker 1: But especially older adults, especially those over the age of

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Speaker 1: sixty and people with high blood pressure seem to benefit

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Speaker 1: significantly from the higher intakes. Now, that's interesting that that

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Speaker 1: people over sixty because if you remember, if you've listened

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Speaker 1: to another one of my podcasts on those two age

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Speaker 1: gaps or age brackets where we really start to see

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Speaker 1: an acceleration in the aging process. One was in the

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Speaker 1: early forties and one was about sixty. So I believe

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Speaker 1: that really kicking this in early is a good thing.

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Speaker 1: So what's the best way to get your omega threes?

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Speaker 1: We should be doing a food first approach because food

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Speaker 1: has this complex matrix of beneficial nutrients. But fatty fish

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Speaker 1: like salmon, sardines, and mackerel tend to be your best

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Speaker 1: sources in terms of the density of amiga threes. However,

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Speaker 1: for many of us, it's still pretty challenging to get

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Speaker 1: two to four grams of amiga threes from food alone.

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Speaker 1: And that's the amount that I recommend based on me

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Speaker 1: scarring a whole heap of different research. Now, this is

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Speaker 1: where supplements come in. If you go down to supplementot

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Speaker 1: you really want to be looking for third party validated

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Speaker 1: options and ideally in triedgliss ride or fosphil lipid form

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Speaker 1: because they are better absorbed, right, or if you're vegetarian

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Speaker 1: or vegan, look for high quality algal oil supplements. Now,

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Speaker 1: if you're shopping for a supplement, I really don't like

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Speaker 1: the stuff that you just get in the chemist. It

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Speaker 1: tends to be poor quality and some research shows that

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Speaker 1: it can actually be oiled and rants it. And the

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Speaker 1: best thing to do is go to a website called

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Speaker 1: Certifications dot Nutrosource dot Ca. So this is a body,

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Speaker 1: an independent body that actually tests a whole heap of

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Speaker 1: different products. And if you click on this product certifications tab,

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Speaker 1: you can choose from fish oil or krill oil if

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Speaker 1: you prefer that, or algal oil if you prefer that.

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Speaker 1: And what it does is you can actually put in

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Speaker 1: the brand. They've tested well over one hundred brands around

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Speaker 1: the world, and that way you can really know that

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Speaker 1: you're buying a high quality product that has gone through

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Speaker 1: rigorous third party testing for the Amiga three content as

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Speaker 1: well as a number of different pollutants and the stability

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Speaker 1: of the product, which is key. So just to sum up,

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Speaker 1: I think the evidence is really compelling for having high

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Speaker 1: levels of Amiga three in your diet. And even though

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Speaker 1: the research in that study showed a threshold effective about

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Speaker 1: a gram per day for biological aging benefits. I actually

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Speaker 1: think most people would benefit from a slightly higher intake.

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Speaker 1: Aiming for two to three grams a day through a

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Speaker 1: combination of dots and supplements could really help you to

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Speaker 1: achieve an Amiga three index of around eight percent or more.

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Speaker 1: And that's really critical because studies, as I said, have

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Speaker 1: shown this level is linked to a five year increase

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Speaker 1: in health span, an eighteen percent lower risk of all

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Speaker 1: cause mortality, and a thirteen to twenty percent lower risk

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Speaker 1: of cardiovascular disease and cancer. And you can test your

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Speaker 1: Amiga three index pretty cheaply actually at omigaquant dot com,

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Speaker 1: and then you can retest that after period of supplementation

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Speaker 1: to see that you're actually increasing your levels and you

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Speaker 1: want to be heading for or aiming for, having that

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Speaker 1: level of eight of your Amiga three. So if you're

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Speaker 1: already prioritizing a Mega threes, you're in a pretty good place.

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Speaker 1: And so whether it's fish oil supplements or oily fish

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Speaker 1: or a bit of both, getting enough Amiga threes is

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Speaker 1: one of the best things that you can do to

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Speaker 1: improve your health and reduce your reate of EUG that's

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Speaker 1: it for this week, folks. Catch you next time,