Why Do We Need Omega-3 and Are You Getting Enough?

Why Do We Need Omega-3 and Are You Getting Enough?

Your body cannot manufacture Omega-3. And yet roughly 40% of the brain's grey matter is built from it — making it one of the most important nutrients most of us consistently underestimate. In this episode, Jen, Chris, and Jamie unpack why Omega-3 is so much more than a vague health recommendation. They cover the critical difference between ALA and the active forms EPA and DHA, why plant sources alone aren't enough, and what a significant body of large scale research says about the effects on heart health, brain function, mood, joints, eye health, and pregnancy outcomes. They also address the omega-6 to Omega-3 ratio, the signs of deficiency that most people attribute to other causes, and how much EPA and DHA you actually need each day — versus what most people are actually getting. Timestamps 00:00 Introduction 01:00 The Building Block Your Body Can't Make 01:41 ALA, EPA and DHA — Not All Omega-3 Is Equal 03:39 Why Plant Sources Aren't Enough 04:30 Heart Health and Cardiovascular Evidence 05:38 Brain Function, Mood and Mental Health 07:16 Joints, Eye Health and Pregnancy 09:03 The Omega-6 to Omega-3 Ratio 10:07 Signs You're Not Getting Enough 11:25 How Much Do You Actually Need? 13:39 Finding the Right Source KEY POINTS WHY THE SOURCE OF YOUR OMEGA-3 MATTERS MORE THAN MOST PEOPLE REALISE Omega-3 is a family of fatty acids, not a single compound. The three main types are ALA, EPA, and DHA — and they are not interchangeable. ALA is found in plant foods like flaxseed and chia seeds. EPA and DHA are the active forms the body actually needs, found naturally in microalgae. Microalgae are the original producers of EPA and DHA in the food chain. Fish accumulate it by eating algae. As Jamie puts it: "The algae are doing all the work and the fish have been taking the credit this whole time." Your body can technically convert ALA into EPA and DHA, but the conversion rate is around 5% to EPA and well under 1% to DHA. Relying on plant foods alone for active Omega-3 isn't a realistic strategy. THE CARDIOVASCULAR AND BRAIN EVIDENCE IS SUBSTANTIAL A Cochrane review of 86 randomised controlled trials involving over 160,000 participants found that Omega-3 supplementation reduced triglyceride levels by around 15% and decreased rates of death from cardiovascular disease. The VITAL trial, which followed over 25,000 adults for more than five years, found that one gram of Omega-3 daily produced a 28% reduction in total heart attacks — rising to 40% for those who weren't already getting EPA and DHA through their diet. For the brain, DHA makes up a significant structural portion of grey matter. As Chris explains: "It firmly answers the question of whether a supplement this small can make a measurable difference to health." DEFICIENCY SIGNS ARE EASY TO MISS Dry or irritated skin, joint stiffness without a clear injury, poor concentration, brain fog, mood changes, dry eyes, fatigue, and brittle hair and nails are all signs of low Omega-3. They're also the kinds of things most people put down to being tired or getting older. As Jen observes in the episode, people often spend time and money chasing individual solutions — a cream for dry skin, painkillers for joints, coffee for concentration — when part of the answer might be addressing one underlying nutritional gap. MOST PEOPLE ARE GETTING FAR LESS THAN THEY NEED Most health organisations recommend 250 to 500mg of combined EPA and DHA daily for healthy adults. The average person is currently getting around 100mg a day. Heavily processed fish products are unlikely to offer meaningful EPA or DHA unless fortified. The most reliable route is a quality EPA and DHA source — whether from oily fish or algae based supplements — taken consistently. As Chris puts it: "Consistency matters more than perfection. The best source is the one you'll actually take daily." ABOUT SO THAT'S WHY So That's Why is a weekly podcast where Jen, Chris, and the team unpack the science behind everyday health questions. No jargon, no judgment. Just genuine curiosity and proper research.

Why Does Hair Turn Grey?

Hair doesn't turn grey — every strand grows out of the follicle completely colourless. So when greying happens, what's actually failing is the system that was adding colour all along. In this episode, Jen, Chris, and Jamie unpack the biology of grey hair: the specialised cells that inject pigment into each strand as it grows, why those cells eventually stop working, and what a landmark study published in Nature revealed about stem cells getting physically stuck in the wrong part of the follicle. They also cover the hydrogen peroxide mechanism that bleaches hair from the inside, the Harvard research linking stress to accelerated greying, the genetic factors that set your personal timeline, and the nutritional deficiencies that are often overlooked as a cause of premature greying. And they ask the question most people quietly wonder about: can grey hair actually be reversed? Timestamps 00:00 - Introduction: why does hair turn grey? 01:03 - Hair grows grey, not turns grey 01:47 - Melanocytes: the cells that colour your hair 02:32 - The stem cell discovery that changed the picture 03:56 - Hydrogen peroxide: your body's internal bleach 05:07 - Stress, genetics and the pace of greying 07:11 - Nutritional deficiencies and premature greying 09:07 - Can grey hair actually be reversed? KEY POINTS YOUR HAIR WAS NEVER ACTUALLY COLOURED TO BEGIN WITH [01:03] Every strand of hair grows out of the follicle completely white. The colour you see is injected into the hair shaft during the growth process by specialised cells called melanocytes — and there are around 100,000 of them on the average head. Two types of pigment are at work: eumelanin (black and brown shades) and pheomelanin (blonde and red tones). Your unique combination of the two determines your natural colour. Greying isn't colour fading — it's the pigment system stopping. As Chris explains: "Every single strand of hair starts off completely white before pigment gets added. When we say our hair turns grey, what we actually mean is the pigment system has stopped doing its job." THE STEM CELLS AREN'T DEAD — THEY'RE STUCK [02:32] A study published in Nature revealed that melanocyte stem cells, the parent cells that produce new pigment-making melanocytes, normally shuttle between two compartments inside the hair follicle. In one they sit dormant; in another they receive the signals that tell them to mature and start producing colour. As hair ages through repeated growth cycles, those stem cells start getting physically stuck in the dormant compartment. They stop migrating to where the signals are and never receive the instruction to produce pigment. Jamie put it plainly: "It's like having all the ingredients for dinner sitting in the cupboard, but nobody's walking to the kitchen to actually start cooking." The significance is real — stuck cells are potentially fixable in a way that dead cells aren't. YOUR BODY IS BLEACHING YOUR HAIR FROM THE INSIDE [03:56] Hair follicles naturally produce small amounts of hydrogen peroxide as a byproduct of normal cell activity. An enzyme called catalase normally breaks it down into harmless water and oxygen — but catalase levels decline with age. When that happens, hydrogen peroxide builds up and interferes directly with pigment production. Researchers at the University of Bradford confirmed this by analysing pigmented hair versus grey hair: the grey samples contained high levels of hydrogen peroxide; the pigmented samples had none. The hydrogen peroxide also damages the repair mechanisms that would normally fix the problem, creating a compounding effect over time. NUTRITION MAY BE PLAYING A BIGGER ROLE THAN YOU THINK [07:11] For premature greying specifically, nutritional deficiencies are frequently overlooked. Vitamin B12 supports melanocyte function and deficiency is one of the most common nutritional causes of early greying — studies have found significantly lower B12 levels in people experiencing premature greying. Copper is another factor, acting as a co-factor for tyrosinase, the key enzyme in melanin production. Iron, zinc, vitamin D, and calcium have also been flagged in research. Addressing a deficiency may help slow further greying, though reversing existing grey hair through nutrition alone is uncommon. The primary benefit is in prevention, not reversal. ABOUT SO THAT'S WHY So That's Why is a weekly podcast where Jen, Chris, and the team unpack the science behind everyday health questions. No jargon, no judgment — just genuine curiosity and proper research.

Why Does Blue Light Affect Sleep?

We all know we shouldn't scroll before bed — but has anyone actually explained why blue light disrupts sleep? In this episode, Jen, Chris, and Matt unpack the biology behind one of modern life's most common habits. Specialised cells in your retina contain a protein called melanopsin that is maximally sensitive to blue light wavelengths — the same wavelengths emitted by our screens. When those cells fire, they signal your brain's master clock that it's daytime, suppressing melatonin and delaying your body's natural wind-down process. Your circadian system, it turns out, cannot distinguish your phone from the morning sun. The team also covers why children are significantly more vulnerable than adults, what the research actually says about blue light blocking glasses (the tint colour matters far more than most people realise), whether night mode on your phone is doing anything useful, and why the widely marketed claim that screens damage your eyes isn't supported by current evidence. Timestamps 00:00 - Introduction 01:37 - How much does blue light actually matter? 03:14 - The biology: what's happening in your brain 06:55 - Why children are more vulnerable than adults 09:45 - Do blue light blocking glasses work? 11:14 - Night mode, brightness and practical tips 13:04 - Does blue light actually damage your eyes? YOUR PHONE IS TRIGGERING A SUNRISE RESPONSE [03:14] The reason blue light disrupts sleep isn't a vague sensitivity — it's a specific, hardwired biological pathway. Your retina contains specialised cells called IPRGCs (intrinsically photosensitive retinal ganglion cells) that contain a light-sensitive protein called melanopsin. Melanopsin is most sensitive to blue wavelengths between 460 and 480 nanometres, which overlaps directly with the light emitted by screens. When these cells detect blue light, they signal the suprachiasmatic nucleus — the brain's master clock — that it's daytime. The SCN responds by suppressing melatonin production in the pineal gland. As Chris explains: "Your circadian systems can't distinguish between natural daylight and artificial light from screens, because both activate the same pathway." THE NUMBERS ARE MORE SIGNIFICANT THAN MOST PEOPLE EXPECT [01:37] Just two hours of evening screen use can suppress melatonin production by over 50% and delay the normal melatonin rise by an hour and a half. Around a third of people experience reduced sleep duration as a result, and half report feeling less tired at bedtime — which sounds convenient until you realise their natural drowsiness signals are being chemically overridden. The effects don't stop when you put the phone down, either. Melatonin suppression and the alerting effects persist for some time after the screen goes off. As Chris puts it, the circadian system doesn't have an instant reset button. CHILDREN ARE SIGNIFICANTLY MORE VULNERABLE — HERE'S THE BIOLOGY [06:55] A study comparing children (average age nine) to adults (average age 40) found that under blue light-enriched conditions, children experienced over 80% reduction in melatonin levels, compared to a much weaker response in adults. Two physical factors explain this. Children have larger pupils, which admit more light. Their eye lenses are also clearer — as we age, the lens naturally yellows, filtering out some blue light before it reaches the photosensitive cells. Children don't yet have that filter. As Matt observes: "The very thing that gives kids those beautiful crystal clear eyes also makes them more vulnerable to the screen." BLUE LIGHT GLASSES AND NIGHT MODE: WHAT THE RESEARCH ACTUALLY SHOWS [09:45] Not all blue light glasses are equal. Clear lenses filter only 10 to 30% of blue light. Amber or orange lenses can block 90% or more — and studies involving people with insomnia found that amber-tinted lenses worn for two hours before bedtime did lead to measurable improvements in sleep quality and duration. Night mode alone isn't the full picture, either. A 2024 study found that overall screen brightness may matter as much as, or more than, colour temperature. Night mode combined with reduced brightness performs better than either setting alone. One important note: current evidence does not support the claim that blue light from screens damages eyes. The American Academy of Ophthalmology has stated there is insufficient evidence for this. The sun delivers up to 1,000 times more blue light than a screen. ABOUT SO THAT'S WHY So That's Why is a weekly podcast where Jen, Chris, and Matt unpack the science behind everyday health questions. No jargon, no judgment — just genuine curiosity and proper research.

Why Do Your Muscles Get Sore After Exercise? (It's Not Lactic Acid)

Lactic acid has been blamed for sore muscles for decades. The science says otherwise — and the real explanation is far more interesting. In this episode, Jen, Chris, and Matt unpack the truth behind delayed onset muscle soreness (DOMS): what's actually happening inside your muscle fibres, why the pain peaks a day or two after exercise rather than straight away, and why the familiar "no pain, no gain" mantra is more complicated than it sounds. Along the way they bust one of the most persistent myths in fitness, explain why running downhill causes more soreness than running uphill, and reveal which popular recovery methods are actually backed by evidence — and which aren't. (Stretching fans, brace yourselves.) In this episode: 1. 00:58 — The lactic acid myth debunked 2. 02:21 — What's actually causing DOMS 3. 05:11 — Individual variation in soreness 4. 06:20 — The no pain, no gain myth 5. 07:43 — Should you exercise when sore? 6. 09:12 — What actually works for recovery THE LACTIC ACID MYTH HAS BEEN COMPREHENSIVELY DISPROVEN (00:58) For generations, "feel the burn, that's the lactic acid" has been repeated in gyms, by coaches, and in fitness articles. There's one straightforward problem with it: lactic acid clears from your bloodstream within 30 to 60 minutes of stopping exercise. DOMS doesn't even begin until 12 to 24 hours later. As Chris explains: "The lactic acid explanation has been comprehensively disproven. That timeline alone makes this theory impossible because muscle soreness typically doesn't begin until 12, even 24 hours post-exercise, sometimes longer." The culprit that fitness culture has blamed for generations couldn't physically be responsible. YOUR BODY HAS BUILDERS IN — AND THEY MAKE A LOT OF NOISE (02:21) The real cause of DOMS is microscopic damage to muscle fibres and the surrounding connective tissue, followed by the inflammatory response your body launches to repair it. Specific hormones called prostaglandins and leukotrienes are released, causing swelling and activating pain receptors. The whole process takes time to develop — which is why soreness peaks one to three days after exercise, not immediately. Jen adds that DOMS may also involve damage to the deep fascia — the connective tissue wrapping around muscles — which is densely populated with pain-sensitive nerve endings. This explains why even gentle pressure on sore muscles can feel disproportionately uncomfortable. As Matt puts it: "The soreness is actually a repair job in progress. Like my body's got builders in. And they're making just an awful lot of noise." GETTING LESS SORE OVER TIME IS A GOOD SIGN (06:20) One of the most widespread myths in fitness is that soreness equals an effective workout. Research conclusively demonstrates that DOMS is neither necessary nor sufficient for muscle growth. Some muscle groups, like the shoulders, rarely experience significant soreness yet still grow perfectly when trained properly. Chris explains the repeated bout effect: "Your body adapts to exercise through something called the repeated bout effect. That means you'll experience progressively less soreness for the same workout, even as your strength and muscle mass continues to increase." Getting less sore over time isn't a sign you're not working hard enough. It's a sign your body is adapting and improving. WHAT ACTUALLY WORKS FOR RECOVERY (AND WHAT DOESN'T) (09:12) An analysis of around 120 studies identified which recovery treatments have real evidence behind them: 1. Active recovery — light movement at 30 to 60% of maximum heart rate — outperforms complete rest for reducing soreness 2. Massage therapy increases blood flow and may stimulate endorphin release 3. Cold water immersion at around 10 to 15 degrees Celsius shows effectiveness, as does contrast therapy (alternating hot and cold) 4. Stretching reduces soreness by less than two millimetres on a 100-millimetre pain scale — effectively undetectable Beyond specific treatments, the fundamentals matter most: seven to nine hours of sleep (growth hormone released during deep sleep stimulates muscle repair), 20 to 40 grams of protein per meal, and increasing training volume by no more than 10% per week. ABOUT SO THAT'S WHY So That's Why is a weekly podcast where Jen, Chris, and Matt unpack the science behind everyday health questions. No jargon, no judgment — just genuine curiosity and proper research.

Why Do People Think Everyday Ingredients Are Dangerous?

Why does an unpronounceable ingredient feel more dangerous than arsenic — which is completely natural? In this episode, Jen, Chris, and Matt unpack the psychology and science behind food ingredient fear, from chemophobia and the Appeal to Nature Fallacy to the MSG panic that grew from a single doctor's letter. Along the way, they explain the dose-makes-the-poison principle, examine where seed oil fears came from, and reveal why the forest really does matter more than any individual tree. Episode Chapters 00:00 Introduction 01:33 Chemophobia and the Appeal to Nature Fallacy 03:15 MSG: Fear Outlasting Evidence 05:20 Sweeteners, Food Dyes and When Concern Is Legitimate 07:02 The Dose Makes the Poison 08:31 Seed Oils and the Influence Machine 09:58 What Actually Matters for Your Health THE "CHEMICAL-FREE" MYTH THAT ISN'T POSSIBLE Timestamp: 01:33 The word "chemical" has become almost synonymous with "dangerous" in everyday language — but everything is a chemical. Water. Oxygen. Your own body. Chris illustrates this with a simple list: ascorbic acid, sodium chloride, dihydrogen monoxide. Most people would want to avoid all three. They are, of course, vitamin C, table salt, and water. Underlying this is what researchers call the Appeal to Nature Fallacy — the belief that natural automatically means safe and synthetic automatically means harmful. The evidence doesn't support it. Arsenic is natural. Botulinum toxin, one of the most lethal substances known to science, is completely natural. Meanwhile, synthetic vitamin C made in a laboratory is molecularly identical to vitamin C from an orange. The body cannot tell the difference. > "The idea of something being 'chemical-free' is completely impossible." — Chris THE PRINCIPLE THAT REFRAMES EVERY FOOD FEAR Timestamp: 07:02 The dose makes the poison. This is the foundational principle of toxicology, and it reframes almost every ingredient scare story. Any substance, including water, can be harmful in excessive amounts. And many substances considered dangerous are perfectly safe at low quantities. Regulatory agencies use this principle to set Acceptable Daily Intakes. Scientists identify the highest dose at which no adverse effects occur in studies, then divide that figure by 100 to create a safety margin. When agencies say something is safe at a given level, that level is already a fraction of where concern would begin. Chris uses caffeine to make the numbers real: the lethal dose for a person weighing around 72 kilograms would require well over 100 cups of coffee. At that point, water poisoning would be a more pressing concern than the caffeine. > "Occasionally exceeding guidelines on a given day isn't cause for alarm. These limits are designed around a lifetime of exposure, not single occasions." — Jen MSG: ONE LETTER, DECADES OF FEAR Timestamp: 03:15 The MSG panic didn't start with a clinical trial or a peer-reviewed study. It started when a doctor wrote a letter to a medical journal in the late 1960s, describing how he felt unwell after eating Chinese food. One anecdote. Decades of cultural fear followed. Since then, multiple well-designed double-blind studies have consistently failed to trigger reactions in people who claim MSG sensitivity, when consumed as part of food. The FDA, the European Food Safety Authority, and regulatory bodies globally all classify MSG as generally safe. And glutamate — the core compound — occurs naturally in tomatoes, mushrooms, parmesan, and breast milk. > "A single poorly evidenced claim gets amplified, creates a cultural fear, and then persists long after the science has moved on." — Chris WHAT THE EVIDENCE ACTUALLY SAYS ABOUT SEED OILS Timestamp: 08:31 Seed oils are a current example of misinformation spreading faster than science can correct it. The claim — that omega-6 fatty acids in seed oils cause inflammation — sounds plausible. The evidence doesn't support it. Multiple systematic reviews of randomised controlled trials have found virtually no evidence for the inflammation claim. A 2017 meta-analysis found that participants consuming the most linoleic acid, the main omega-6 in seed oils, had the lowest levels of inflammation in many studies. Both the American Heart Foundation and the British Heart Foundation maintain that seed oils are beneficial when used to replace saturated fats. > "Many of the loudest voices against seed oils are influencers with no scientific training, while actual nutrition researchers and cardiologists aren't worried." — Jen ABOUT SO THAT'S WHY So That's Why is a weekly podcast where Jen, Chris, and Matt unpack the science behind everyday health questions. No jargon, no judgment — just genuine curiosity and proper research.