Omega-3s, Part 2

Omega-3 fats do all kinds of awesome things for the body.

For instance, they can:

  • keep our hearts and brains healthy
  • lower inflammation
  • improve our cells’ communication
  • keep joints mobile
  • help us stay lean
  • help build muscle

There is strong evidence that omega-3s can:

  • improve your blood lipids (like triglycerides and HDL-C)
  • help reduce some symptoms of depression and anxiety
  • help reduce some ADHD symptoms
  • help regulate our metabolism and blood sugar

And other evidence, though not as strong, for:

  • preventing cancer
  • preserving memory
  • eye health
  • decreasing liver fat

So, should you supplement with Omega-3s?

This is entirely up to you.

If your still new to healthy eating. Focus on getting a range of healthy fats from whole foods such as nuts, seeds, avocados, etc.

If you’d like to add another layer to your nutrition game. Consider adjusting your omega-3 fat intake. Do you consistently eat fatty cold-water fish like salmon, mackerel, herring, or sardines two to three times per week? Living here you don’t have the excuse of fish being hard to get your hands on! If your not into fish or prefer to go the supplement route. Here are my two recommendations:

Fish oil
Supplement daily with 3–6 grams of total fish oil, giving you around 1–2 grams of total EPA+DHA.

This dose is high enough to give you all the health benefits listed above, but very safe.

Krill/algae oil
You can also supplement with krill oil or algae oil (which is plant-based) instead.

With these products, use smaller doses: Aim for 300 mg of total EPA+DHA from these.

While eating plenty of flax seeds, chia seeds, and walnuts, and maybe taking a little flax oil are good things, they don’t replace eating or supplementing with EPA and DHA. (Side note if you are eating flax seeds make sure they are ground, you body doesnt absorb them when there whole and they will just end up in the toilet.)

 

Strength: Power Clean+ Hang Clean

Work up to heavy but technically sound load for the complex.

______________________

Conditioning: For Time:

30 Power Cleans

Post time and load to comments!!

Also a big thank you to everyone that filled out the survey from Wednesday post!