Aim for a minimum of 30g/ day from a variety of sources.

Supplements can help too - though make sure they have a diverse blend (link in bio for the one I use).

But, if you are buying an omega-3 fish oil supplement, you also need to make sure it’s not oxidised.

Unfortunately, this affects more than 90% off the shelf oils…

Don’t choose the cheapest one - you won’t get the results you want.

If you need any guidance on this - let me know!

PMID: 41189116

To give you an idea - that’s around 100g chia seeds!

Their analysis found these benefits from marine omega-3:

• 15-30% reduction in triglycerides with doses of 2-3g/day.

• Reduced markers od inflammation: IL-6 and TNF-a.

• Cognitive improvements.

• Muscle strength and development.

Marine-derived omega-3 has far superior bioavailability.

This includes algal oil, but most algal oils have a sub-optimal EPA and DHA ratio.

Most people’s limited conversion of ALA into EPA+DHA means that you’d need to eat 20g a day for comparable effects.

The research indicates that a diet high in a diverse range of fibres is effective at remodelling the gut microbiome - towards one associated with better health.

Probiotic foods and moderate exercise also support an optimal gut microbiome.

PMID: 41076537

This can increase neuroinflammation and cognitive decline.

And muscle mass and function - increasing the risk of frailty…

However, when you get it right, it can be highly protective.

One of the things often seen with people living to 100 in good health is a ‘longevity-associated’ gut microbiome

And the results keep stacking up all the way to 70 mins/day.

Start small and work your way up.

Find other activities you can stack it with.

Like phone calls and online meetings.

Simple and effective.

Research has found that eating a salad before your meal (avoiding any calorie-dense dressing) can reduce the amount eaten by 120 calories.

Blood sugar spikes?

By over 40%

Add the calories up over a month - that’s potentially half a kilo of fat that could be burned.

Over a year? 6kg

This is not to say you can eat whatever you want over the weekend - that’s a common pitfall many people fall into.

Just give yourself a bit more, the periodic increase in calories may help reduce the hormonal stress that can drive muscle loss.

PMID: 33467235

Both ate a similar amount of calories.

Both lost a similar amount of weight.

But, the ‘continuous’ group lost an average of 1.5kg muscle.

The cyclical group?

Just 0.2kg.

So you eat slightly less during the weekdays, but then at/above your maintenance levels over the weekend.

A study investigated the difference between a continuous 25% calorie reduced diet, vs one with a 35% reduction during the week and maintenance over the weekend.