 Everybody talks to me and they said oh my gosh you know fish oil there's tons of heavy metals in fish oil and that's a dangerous thing. Any thoughts on that? Yeah I think there is somewhat of a concern not really with fish oil per se. A lot of it gets filtered out. I would say though wild seafood you do need to make sure you're sourcing it correctly. I mean there are clean waters in Canada, Alaska, New Zealand and other areas but there are obviously other areas that are much more contaminated. So kind of my philosophy is I eat wild seafood twice a week and on days I'm not consuming wild seafood the other day. I'm consuming high doses of krill oil to get that healthy astaxanthin which is a healthy carotenoid and as well as choline it's very high in phosphatidyl choline which is important for the brain and then also I consume high doses of omega-3 fish oil. So I combine both of them but you don't really need to worry about really heavy metals in fish oil. I mean some fish oils you might need to worry about the oxidation product so I keep my fish oil in the freezer to prove it. A real true fish oil will not freeze in the freezer and it's that this is what the fish use in their cell membrane so they don't freeze in cold water. People always get shocked at me like Dr. D you put your fish oil in the freezer? Absolutely it actually significantly reduces it from oxidizing so I wouldn't really more worry about the contamination of fish oil. I do worry though more a little bit more about the oxidation of it. Okay so we're gonna we're gonna leave fish oil but we gotta lay one to rest. So this past week big study once again showed that fish oil is worthless for cardiovascular health as well as vitamin D is worthless. What say you? Okay so that study was the vital study and they tested only 840 milligrams of EPA and DHA which is a very low dose so less than a gram of active omega-3's and we had a study that came out and the same day the full results came out of the reduced it study where they I've been publishing for a decade that they weren't giving a high dose of omega-3 but in reduced it they finally gave 4 grams of EPA and so the reduced study did show a significant 25% reduction in cardiovascular events and if you actually look at vital there was a significant benefit on the primary endpoint and those who consumed less than 1.5 fish meals per week but people that were eating more than one and a half fish meals per week they didn't see that benefit so that makes sense if you're already consuming fish adding a little bit of omega-3 fish oil isn't going to do any benefit but if you are consuming a lot of fish per week then you did there was a significant about 20% reduction in the primary endpoint and about a 50% reduction in heart attacks and death from heart attacks she's very important yeah and I think that's really important that the devil is in the details and you know those of us who write and review the literature the abstract tells you one thing but you got to get the paper and see what it actually says and sensationalism works really good as headlines so it's actually far more exciting to say fish oil doesn't work than to say fish oil is is pretty good for you right yeah exactly okay so we'll leave omega-3's let's talk about the other fat omega-6 and everybody kind of hears you know you got to have a balance of omega-3 and omega-6 or omega-6's are bad for you give me your take on omega-6's yeah I think if you're getting omega-6's or which is linoleic acid is the parent omega-6's which gets eventually converted to arachidonic acid as it gets elongated in the body if it's coming from whole foods that's that's okay because the whole food like in a nut or a seed is gonna have a coating protecting that very unstable omega-6 fat from oxidizing in your in the acidity of your stomach and it's gonna have vitamin e to protect the linoleic acid or the omega-6 from oxidizing so nature is very smart it packages highly unstable fats you know in a seed or a nut or some other type of substance and put vitamin e there the problem is is with these heart healthy vegetable oils they have been already oxidized because you can't just squeeze a cotton seed or you can't squeeze a soy bean and you get a lot of oil out of it it requires heavy machinery hexane solvents high heat and so those vegetable oils that you're told to cook with they're already oxidized before you even start cooking them and you're in your pan and so and then you start cooking omega-6's heart healthy vegetable oils you oxidize them further you consume them in the gut and your own acid starts oxidizing them and then you absorb these omega-6 fats and what's really I think you'll really appreciate that there was a study that showed if you give omega-6 to animals it actually grows the bacteria that produces lps whereas if you gave the animals omega-3 the bacteria that would thrive was bacteria that didn't produce lps so it almost goes to show you that this omega-3-6 balance is even controlling your gut microbiome which when I read that I was actually pretty shocked yeah there's actually some very interesting work I talk about in the plant paradox that omega-3's long chain omega-3's actually prevent lps's from appearing in the bloodstream partially because they changed the gut microbiome you're absolutely right