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 Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj September 17, 2021 5 min read
When you're depressed, even when you're not expending a lot of energy... you don't feel like you have any energy to spare to begin with.
It can be aggravating to hear that you need to work out to boost your endorphins, (or whatever your friends say to you).
In reality, they aren't wrong... but how can you exercise if you can't even get out of bed?
Is there something wrong with us?
Absolutely not. This happens with depression.
The thing with depression is that your whole body may feel like it is against you... and it's very frustrating.
I've been there.
But I was forced to work out once I committed to it because of an accountability partner I had.
In this post, we are going to go over some ways that may help you get off the couch when your mind & body are against you.
by Tony Gjokaj September 13, 2021 2 min read
Hydration is paramount to your health and wellbeing.
When I worked my previous management job, I ran three rental car branches simultaneously at a time where one of the other managers was gone for over a month.
I would try to get my water in regularly, but the locations were incredibly busy. You would always find me at the front desk with customers swarming in.
This played a large part in my stress and I never knew it did until I found a way to actually get drink more water.
In this short post, we are going to go over why hydration is essential for mental health.
Let's dive in!
by Tony Gjokaj September 08, 2021 3 min read
When I was overweight, I was inactive, depressed, and had insomnia.
I would isolate myself from social interaction, which led me down a dark path where I contemplated suicide.
Eventually, fitness was my salvation, as physical activity led to me sleeping better, eating better, feeling better, and thinking better.
Prior to exercise, I was stuck in what was deemed an Inactivity Trap.
So in this post, we are going to go over an article that was written in 2009 with the same name, called "The Inactivity Trap". This article included studies that supported their claims from a psychological standpoint which intrigued me as well.
So let's dive into what the Inactivity Trap is.
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