Ciggies & Sardines
I recently came across a study on smoking and omega-3 fats and their effects on longevity, and it reminded me of a scene from the hit movie The Matrix.
“You take the Ciggie, you wake up coughing, are short of breath, and spend a lot of money. You take the sardine, and I’ll show you how long your lifespan grows.”
Both have powerful effects
The positive effects on lifespan from high omega-3 levels, compare to the negative effects of smoking on your health.
Put another way, low omega-3 levels are as bad for you as smoking.
Or…
A smoker with high omega-3 levels has the same life expectancy as a non-smoker. 🤯
Why not both? - Me
I also came across another study on the effects of omega-3 fat on fat metabolism and body composition with some pretty significant effects.
After 12 weeks, the fish oil group saw:
14% increase in resting metabolic rate
10% increase in energy expenditure during exercise
19% higher fat oxidation at rest, 27% higher when active
4% increase in lean mass (from 40.3 kg to 41.9 kg, a 1.6 kg absolute increase)
Seriously impressive numbers to compound over time!
The studies are looking at omega-3 fats, which were taken in supplement form. I prefer to keep things simple and get a whole lot of other beneficial goodies that come from eating real food. I make sure I start my day with two cans of sardines.
You can find other sources of omega-3 through food or find a quality supplement yourself. But if you don't mind sardines or can figure out a way to get them down, they are the ultimate food!
Sardines are a fantastic source of protein, with each can providing 20 grams, which helps your body build muscle. They also contain many micronutrients from their skin, bones, and organs, making them a true whole food. They are inexpensive, with cans costing about 90 cents at places like Aldi, and are easy to carry without needing refrigeration. Pair them with fibrous veggies or fruits, and you have a complete healthy meal. If you don’t like sardines, choose other fatty fish, but remember that smaller fish have lower mercury levels. Wild-caught fish are better than factory-farmed ones. If you consider supplements, not all are the same quality, so look for tested brands.
