by Tony Gjokaj April 04, 2020 2 min read
Omega-3’s and Omega-6’s are polyunsaturated fatty acids. These fatty acids normally assist with inflammation and blood flow. Based on current research, we believe Omega-6’s are inflammatory while Omega-3’s are anti-inflammatory.
When people think of inflammation, they think of it as a negative thing. This is not necessarily true. We need inflammation to protect from infection, injury, and to provide immune health. The problem comes with this: Omega-6’s are fatty acids that society consumes a large amount of (Americans consume over 15 times MORE Omega-6’s compared to Omega-3’s)!
If we consume more Omega-6’s (again, compared to Omega-3’s), we could encounter adverse health effects. The following are the types of foods that contain Omega-6’s:
With that being said, Omega-3 fatty acids are considered the “better fats” because of this. These fatty acids help to reduce triglyceride levels, and reducing these levels is good for your heart health. Fatty acids that are classified as Omega-3’s are the following:
So understanding all of this, to begin with, you need to bring awareness towards your daily diet. Do you consume more Omega-6’s? Do you even know what an Omega-3 is? Have you ever supplemented with fish oil?
Let’s dive into Omega-3’s!
There are a plethora of benefits to consuming Omega-3’s. To maximize these benefits, it's better to have AT LEAST a 1:1 ratio of Omega-3 and Omega-6 consumption.
The following benefits are acquired from Omega-3’s (EPA/DHA, ALAs, and Fish Oils) in particular:
To conclude this section, overconsumption of Omega-6’s could potentially lead to the opposite results. Please be aware of the fats you consume. If your intake leans more on red meats and other saturated foods, be sure to balance it out with nuts, seeds, fish, and fish oils!
If supplementing with fish oils, your goal is to have at least 1g of EPA/DHA combined, per day. Most fish oils are limited in this, so you may have to consume more than two fish oils depending on the brand you use.
I hope this brief blog post provided some insight into understanding the fat macronutrient a little bit more. To simplify all of this, have AT LEAST 1:1 ratio of Omega-3’s and 6’s daily. Ideally, shoot for a 2:1 ratio by having more Omega-3’s.
If you want to focus on Omega-3 and Omega-6 balance, the best example to take a look at the Mediterranean Diet. Based on research, individuals who eat similarly to the Mediterranean diet will likely have a healthier heart.
If you have any additional questions or comments, throw them below or direct message us! Thanks for reading!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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