Omega-3 Done Properly with Sports Dietician Eliza Freney

2026-08-24

That fish oil you grabbed because it said “1000mg” on the front? There’s a good chance you did not buy 1000mg of omega-3 at all, and that one misunderstanding explains why so many people “take omega-3” for years and never see a measurable change.

We’re joined by performance dietitian Eliza Freney for a straight-talking omega-3 deep dive, from the basics (ALA vs EPA vs DHA) through to what omega-3 actually does inside the body. We get into anti-inflammatory and pro-resolving actions, why DHA shows up heavily in the brain and eyes, and why the newest research is looking at recovery, DOMS, and even concussion and subconcussive impacts in contact sport. If you care about training output, muscle soreness, cognition, or long-term heart health, this is the rare supplement chat that stays anchored in evidence.

The practical centrepiece is the omega-3 index: a blood test that measures how much EPA and DHA is in your red blood cell membranes, and why 8% is considered the “golden” benchmark for cardiovascular protection like lower triglycerides and a lower resting heart rate. Eliza shares what athlete cohorts reveal (spoiler: most are still under target), why supplement access creates massive gaps, and how a simple education intervention can move the needle.

We also make omega-3 actionable: how to read supplement labels without getting played, why dose matters, how long it takes to “fill the cup”, when you can drop to maintenance, the SMASH fish list (sardines, mackerel, anchovies, salmon, herring), tuna processing nuances, sustainability concerns, and why vegans may want algal omega-3. If you want clarity you can use this week, hit play, then subscribe, share the episode with a mate, and leave us a review so more people stop guessing and start measuring.

No. of episodes

84

Latest episode

2026-10-23

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Welcome to the Science Of Fitness podcast where we aim to inspire you to live a healthier and more fulfilling life as we share evidence and anecdotes on all things health, fitness, performance, wellness and business. 

Hosted by Kieran Maguire, Co-Owner and Director of Science Of Fitness with an Undergraduate degree in Exercise Science and Masters degree in High Performance, the podcast includes guests and friends of SOF from all walks of life sharing their knowledge and stories within their field of expertise. 

Join us as we provide listeners with digestible and relatable educational tools and entertaining stories to inspire a healthier and more fulfilling life.