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Are seed oils truly harmful? Do omega-6 fats like linoleic acid increase inflammation, oxidative stress, or chronic disease risk? Or is this just another wellness myth gone viral?

In this episode, I’m joined by Dr. Bill Harris - one of the world’s leading experts on dietary fats and cardiovascular health - to unpack the science on linoleic acid, an essential omega-6 fat found in foods like nuts, seeds, and vegetable oils.

We kick off by discussing Dr Harris’ reaction to American fast food chain Steak ‘n Shake’s decision to swap out seed oils for beef tallow. Why has linoleic acid become such a scapegoat? And what does the science actually say?

We take a close look at the evidence - from randomised controlled trials to large-scale biomarker studies - and explore how this essential fat affects inflammation, cholesterol, oxidative stress, blood sugar, and risk of chronic disease.

In this episode, we cover:
The origins of omega-6 controversy and the omega-6 to omega-3 ratio
Whether linoleic acid is truly “pro-inflammatory”
What the highest quality human studies say about disease risk and mortality
Oxidation, lipid peroxidation, and the truth about heating seed oils
How linoleic acid compares to saturated fat in terms of your risk of disease
Why removing seed oils from the food supply could backfire
The real drivers of chronic disease—and what actually deserves our attention
How Dr Harris recommends you think about choosing cooking oils at the grocery store

We also address the broader issue of cherry-picked mechanistic studies and why outcome data—like heart attacks and mortality—need to be front and centre when we assess health claims.

Bill brings deep expertise and scientific humility to this conversation. If you’ve felt confused by the anti-seed oil narrative, this episode will hopefully bring clarity and reduce some of the fear.

00:00 Omega-6 Fats and Health Overview
01:22 Why the Review Was Updated
06:47 What Is Linoleic Acid?
12:45 Linoleic Intake Over Time & Health Links
16:25 Research Methods and Key Evidence
41:00 Omega-6 and Inflammation Explained
44:37 Common Myths About Seed Oils
49:20 The Oxidation Concern with Seed Oils
53:39 Omega-6 vs Omega-3: The Real Story
01:03:48 Blood Sugar, Insulin & Linoleic Acid
01:05:44 Heart Health and Linoleic Benefits
01:13:49 Cancer Risk and Seed Oils
01:16:55 Public Health and Future Research
01:25:17 How to Use Vegetable Oils Wisely
01:32:22 Wrap-Up and Takeaway Advice

You can learn more about Dr Bill Harris’ research at the omegaquant.com/ and www.faresinst.org/ websites. To connect with Omega Quant team, you can access their www.instagram.com/omega3index, twitter.com/OmegaQuant, and www.facebook.com/Omega3Index pages.

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