TB12 Diet Diary: I tried to eat like Tom Brady for a week — here’s what it’s like-What better way to prepare for the experience of watching Brady in Super Bowl LV?
As a Patriots fan, it’s going to be weird watching Tom Brady compete in his 10th Super Bowl — the first not in a New England uniform. I’ll forever be grateful for Brady’s contributions to a dynasty that spanned nearly my entire childhood. Still, it’s always hard to see an ex thrive.
But since Brady is Super Bowl bound and one of my strongest personality traits is an ability to punish myself at any given opportunity, my bosses here at CBS Sports thought it would be a good idea for me to embrace this personal crisis. What better way to prepare for the uncomfortable experience of watching Brady in Super Bowl LV than by living the TB12 lifestyle for a week leading up to the game?
For those unaware, TB12 is Brady’s lifestyle brand built around his method of living that has allowed him to find an unparalleled level of sustained success at the NFL level. Exercise, nutrition, expensive pajamas … it’s all part of the Brady method. For this experiment, we’re going to focus on the diet and pliability aspects of the TB12 method, and I’ll be documenting my experiences along the way.
And for the record: I used to live a somewhat respectable lifestyle of my own before the world shut down last March. I used to work out frequently, attempt to eat well and at least make a casual effort to pretend that I take care of myself. However, over the last year or so, my brand has essentially become cigarettes, cheap beer, frozen pizza, marathon video game sessions and deteriorating hygiene. This project from my bosses may very well have be an intervention masked as a “work assignment.” Here’s how it went.
There’s a good chance you’ve already heard about Tom Brady’s absurd diet. The checklist of things he can’t/won’t eat is seemingly longer than the things he can/will. Here’s a glimpse at the insanity from Brady’s personal chef:
“No white sugar. No white flour. No MSG. I’ll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil–For Frying-consider Pasture-Railed LARD OR BEEF TALLOW – As a More heathy option to replace Transfats & Inflammatory Heat-altered Vegetable oils! Fats like canola oil turn into trans fats. … I use Himalayan pink salt as the sodium. I never use iodized salt.
[Tom] doesn’t eat nightshades, because they’re not anti-inflammatory. So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but just maybe once a month. I’m very cautious about tomatoes. They cause inflammation
NIGHTSHADE PLANTS-BEST PEELED TO REMOVE LECTINS & GLUTENS IN THE PEEL – DR GUNDRY
What else? No coffee. No caffeine. No fungus. No MODERN PUTRID DAIRY – EVEN MODERN ICE CREAM!
Read more on Oil Extraction – Heat vs Expeller expressed vs COLD PRESSED
The best avocado oil
By ANA SANCHEZ
SEP 18, 2019 AT 6:37 AM
Avocados are both delicious and nutritious, not to mention Instagram -worthy when spread on toast. It isn’t surprising that avocado oil is as equally yummy and good for you. Similar to olive oil, avocado oil is considered a healthy fat that is also heart healthy. Beauty influencers love slathering it on their skin and hair. But before you pick any ol’ avocado oil off the shelf, you’ll want to know the difference between food- and cosmetic-grade as well as other considerations. To learn more, keep reading our guide. Our top pick is from AVOHASS, which makes an organic extra virgin avocado oil that’s one of the tastiest around.
Considerations when choosing avocado oils
Expeller-pressed vs. cold-pressed
Oil is extracted from the avocado fruit in two ways.
Expeller-pressed oil is extracted directly from squeezing the avocado (sans skin and stone) without heat.
However, the friction created in this process may cause a little heat, resulting in an oil that tastes milder and retains less of the avocado’s original color.
Cold-pressed oil is extracted in a temperature-controlled space, so the oil retains more of the fruit’s original taste, flavor, and nutritional value.
Refined vs. unrefined
Refined avocado oil is either deodorized or bleached after the extraction process.
Sometimes color is added. Refined avocado oils have a lot less odor and flavor, which makes them better-suited for cosmetic purposes.
They also have a higher smoke point (as high as 500°F) and are a versatile cooking oil for stir frying, searing, and other high-heat cooking methods. Unrefined avocado oil is filtered after the extraction process for impurities, but otherwise it’s left alone. Its flavorful taste is great for salad dressing or drizzling over food. Its smoke point is lower at 375°F.
Food-grade vs. cosmetic-grade
Food-grade avocado oil has been approved by the FDA for ingestion and is usually cold-pressed. Food-grade oils can also be used for external or cosmetic use. Cosmetic-grade avocado oils have not been inspected by the FDA, and therefore they should not be ingested. However, we still suggest you select a cosmetic-grade oil free of impurities and toxins for skin- and hair-care use.
Organic avocado oils are sourced from avocados free of pesticides, synthetic fertilizers, and other agrochemicals. Generally no chemicals or solvents are used in the processing of these oils. Even if you’re using an avocado oil for your skin, toxins can still penetrate your dermis, so consider an organic product even for cosmetic uses.
In unfiltered avocado oils, major particles have been removed through a “racking” process in a settlement tank that allows gravity to remove the particles instead of a filter. Still some residual fruit particles may remain, giving the oil a more cloudy appearance. While these oils have a shorter shelf life, some consumers prefer their “raw” taste over filtered products.
Because light exposure can degrade the nutritional value of avocado oil, food-grade oils are packaged in tinted or UV-protected bottles or tins. Some avocado oils come in spray canisters, which are highly convenient for cooking.
Depending on quality, the price of avocado oils typically ranges between $5 and $25. However, some high-end organic varieties can cost as much as $40.
Q. How do I store avocado oil?
A. Opened food-grade avocado oil should be stored in the fridge. If you haven’t opened the bottle yet, it’s okay to store it in a dark, cool place, such as the pantry.
Q. What are the benefits of putting avocado oil on my skin or hair?
A. Because of the fats and vitamins A, D, and E in avocados, its oil is highly nourishing and hydrating to both skin and hair. Avocado oil on the skin can shrink pores, moisturize dry skin, and even reverse the signs of aging.
Avocado oil s we recommend
Best of the best: AVOHASS Organic Extra Virgin Avocado Oil
Our take: One of the best-tasting highest-quality avocado oils on the market.
What we like: Organic, cold-pressed, and unrefined. Rave reviews from consumers for taste. Non-GMO.
What we dislike: Small 8.5 fl. oz bottle comes with a high price tag.
Best bang for your buck: La Tourangelle Avocado Oil
Our take: An affordable avocado oil with an authentic taste and color.
What we like: Artisanal oil at a good price point. Deep green color. Packaged in a tin bottle to protect the oil from light exposure. Can be used for cooking or beautifying.
What we dislike: Not organic.
Learn More about Longevity-
Diet Same as that of Tom Brady – Super Bowl – Tampa Bay Buccineers!!
Peter Attia MD & Lewis Howes
“USE THESE 4 Secrets To STAY HEALTHY Until 100+ YEARS OLD!” | Peter Attia & Lewis Howes-December 2020
Read More on Old Fashioned Unaltered Dairy
– Back to basics – Live Beneficial Bacteria
& LIVE ENZYMES FOR DIGESTION!
The Benefit of Live Lacto-FERMENTED TIMELESS ANCIENT FOOD PRESERVATION METHODS!
READ MORE ON THE BENEFITS OF PASTURE RAISED ANIMAL FAT (better absorption of Fat Soluble vitamins – Vitamin A, D, E & K!
In addition to being lower in calories and total fat, pasture–raised foods have higher levels of vitamins and a healthier balance of omega-3 and omega-6 fats than conventional meat and dairy products. … Eggs from poultry raised on pasture have 10 percent less fat, 40 percent more Vitamin A and 400 percent more omega-3s.
Raising Animals Sustainably on Pasture | FoodPrint
The kids eat fruit. Tom, not so much. He will eat bananas in a smoothie. But otherwise, he prefers not to eat fruits.”
Yeah, so it’s safe to say I didn’t follow Brady’s diet exactly as the quarterback does — I’d rather have declined the assignment and be unemployed. However, I did follow the loose outline provided by the TB12 website. Here’s a basic outline of the rules:
- 80% fruits, PEELED vegetables, whole Non-GMO- but Ancient grains- nuts, seeds, and legumes (ALL SOAKED) TO REMOVE & make CLEAN – the ‘Disease-Causing’ but – Natural Seed Locks & Lectins in the Peel-
- Avoid Over-Heated Raw Dairy, Raw nuts (NOT ROASTED-with Unclean natural adaptions still on or in food-
- 20% protein (chicken, red meat, seafood) Pasture-raised- & not fed GMO or Heat-altered or Over-Milled – Removing the Omega 3 – replacing with Omega 6 – INFLAMMATORY VEGETABLE OILS-
- Eat until you’re 75% full
- No (MODERN) dairy or nightshades-UNLESS PROPERLY processed-
- Halve your body weight in pounds and drink that many ounces of water (70 ounces for me daily)
- Max 2 cups of coffee / No caffeine after noon
- No food within 3 hours of going to bed
Final entry: Day 7
My goodness, we made it. The diet journey has officially reached its end and I lived to tell the tale (if you need help envisioning me in this moment, I am Andy Dufresne standing in the rain after crawling through a sewer pipe in “The Shawshank Redemption.”) I’m not going to say it was fun or enjoyable, but I will admit it wasn’t quite as difficult or insufferable as I thought it might be. You can still eat pretty well in this lifestyle.
Admittedly, I didn’t really get too creative with the meals, as you may have noticed by now. That’s partially because I am an idiot who is lucky to not burn down my house every time I try to make a meal, but also partially because I knew I was never going to be long for this way of life.
I did finally take a break from chicken on Sunday, deciding instead to bring steak tips into the mix. I seasoned with some rosemary and pink Himalayan salt and then paired with green beans and carrots. Not super flashy, but a consistent, reliable player.
Again, I only did it for a week, and a lot of these diets need a bit more time/commitment than that. That being said, I certainly don’t feel like I could go out there and win six Super Bowls under center, but maybe if I kept going a little longer?
READ MORE ON DR THOMAS COWAN – SALLY FALLOR -NOURISHING TRADITIONS
Sources for Pasture-Raised food in St Louis-
Attached is a document with the information on the Co-op at large. Please read over as it will go into detail about every farm and all the things we offer!
After reading the attachment, please let me know which of the below lists you would like to be added to.
You will then be notified when we order those things. This is NOT an obligation to purchase, just an email letting you know what offerings are happening.
1. Meat List (chickens, pork, beef, lamb, and turkeys)
2. Organic Produce: Ladd’s Family Farm delivers weekly in spring and summer, and I will send emails with what she is harvesting that week. You can place an order for EXACTLY what you want, and she will deliver to my house in a box with an invoice for you.
3. Eggs: kept in fridge and available any time.
4. Raw Milk. Delivered every Friday. Please let me know how much milk you are wanting every week.
5. Fresh Artisan bread: delivered to our home bi-weekly–you tell them what you want them to bake you, they bake it, you eat it! Delicious!!
Raw Honey (never medicated, never heated) and Raw Cheese are always available for purchase in the shed as well!!
There is a $30 annual membership which helps me to offset my costs of running the co-op.
How are we different than a store?
Your money goes DIRECTLY to the farmer!! No grocery store in the middle! Each farmer has a drop box where you drop off your check to them.
How are we different than a farmer’s market?
You can come by anytime, not just during certain hours. The shed in the back of my house is basically always open. There are fridges and freezers there, and you can come and go as you need. When picking up an order, you will have a code for thelock to access them.
How are we different than a CSA?
With our produce or any of our offerings, it is not a weekly commitment, rather you can customize your order exactly how YOU want it when you want it!
Make the all the world a ‘BLUE ZONE’
Pray for Longevity -living to 100
& not in a Nursing Home – Someday will be MEMORY REHAB!
BLINDED BY GREED OF THE ‘BIGS’-
PRAY TO END –Big Government – Big Business is Fraud-Greed-Fear -Mongering for Profit? – Covid Makers ALL! The Top Human Rights Issue of Our Time – Dr Thomas Cowan and Regenerative Agriculture – Fake Food – Future for America? Immune System Impotent! Paradigm Shift
View – Dr Thomas Cowan on Youtube- by accident –
He has a different take that the current Medical system
He prescribes LDN Low Dose Naltrexone (sp) – LDN seems to DRAMATICALLY change life! no more chronic stress, allow digestive system has started to pump out digestive enzymes – With NDL – Able to sleep all through the night – a little drowsy during the day – but still sufficient energy to be productive – no alcohol!
Autoimmunity-the Changing Nature of Illness TRAUMA TREATMENT – Dr Tom Cowan’s Version of the Gaps Diet – GMO or Factory-Altered Processed Foods – Low Dose Naltrexone for Better Sleep-Anxiety Treats Symptoms of Trauma from Life – the Elephant in the Room! Needed with Diet -Sources-LDN -Recipes
- Articles & Audio Book
Six Principles to Follow When Starting on an Autoimmune Diet
Inspired by a combination of his work treating patients with autoimmune disease and working in his garden, Dr. Cowan has developed six principles to help patients create healthy, natural diets. He emphasizes the importance of sourcing quality food from your immediate environment and consuming the correct macronutrients.
The following excerpt is from Vaccines, Autoimmunity, and the Changing Nature of Childhood Illness, by Thomas Cowan, MD. It has been adapted for the web.
Prefer audio? Listen to the following excerpt from the audiobook of Vaccines, Autoimmunity, and the Changing Nature of Childhood Illness.
The full GAPS diet-
- PASTURE-RAISED meat, – hormone-free and grass-fed.
- Brain & CNS Healthy Animal fats, such as lard, tallow, lamb fat, duck fat, raw butter & ghee.
- Fish – not Farmed & Fed GMO
- Pasture-Raised organic eggs (hens not fed GMO)
- Fermented foods, such as kefir, homemade yogurt & sauerkraut.
- vegetables (peeled)
Inspired by a combination of his work treating patients with autoimmune disease and working in his garden, Dr. Cowan has developed six principles to help patients create healthy, natural diets. He emphasizes the importance of sourcing quality food from your immediate environment and consuming the correct macronutrients. The following excerpt is from Vaccines, Autoimmunity, and … Continue reading
The Cowan Autoimmune Diet
The Cowan Autoimmune Diet is based on the etiology of autoimmune disease as I describe it in this book.
For example, one of the first steps in the progression of any autoimmune disease is disturbance in the gut microbiome; this can be addressed through a proper diet.
Another factor is deterioration of the intestinal villi; this can also be addressed through a proper diet.
The principles in the Cowan Autoimmune Diet are by no means unique; they can be found in the GAPS diet, the Autoimmune Paleo Diet, and the Wahls Protocol.
These are all wonderful dietary approaches and I have used each of them successfully in my many years of treating people with autoimmune diseases.
I have a slightly different take than these other approaches,
which I’ve developed in my role not only as a physician treating patients with autoimmune diseases but also as a gardener.
The other perspective I bring comes from my emphasis on water.
Water molecules make up more than 99.9 percent of the molecules in our bodies.
And the state of our health is in many ways a result of how well we are able to structure this water in our cells and tissues.
Finally, while the thrust of this book is on the understanding & treatment of autoimmune diseases & this diet is considered a part of that therapy, we must never lose sight of the importance of finding joy in our lives.
Food is an integral part, in every culture & society, in the attainment of this joy.
The sensual quality of food, including not just its taste, but its aroma and appearance, is an essential part of this diet and an essential part of any true healing.
Our quest should be for a life of abundance, joy, and meaning.
There is no greater venue for executing this quest than in our relationship with food. With that introduction, here are the principles of the Cowan Autoimmune Diet.
In some ways, in a list of the top ten dietary principles, attention to food quality should be numbers one through nine.
As there is such an intimate connection between pesticide or herbicide use and diseases, including polio and autism, it is imperative for anyone suffering from any autoimmune disease or any disease of any kind, to pay strict attention to the quality of food they’re eating.
By “quality,” I refer not only to the care of soil and PASTURES that forms the foundation of healthy food, but also to more subtle aspects, such as the correct time to harvest vegetables and the proper way to store and process the foods we eat.
A commitment to food quality needs to be a total commitment—meaning the complete abandonment of inferior-quality foods.
Here are the “rules”:
- The best food is properly FORAGED or CAUGHT WILD- This means the forager or hunter needs to be aware of sustainable foraging practices and must avoid contaminated land and water.
- The hunter needs to be aware of how to humanely kill and dress his prey – To prevent stress toxins from the blood & meat of the prey.
SOURCE – Health Benefits of Grass-Fed (Pasture-raised) Products –
- The next-best quality will come from PASTURE-RAISED animals-
- St Louis Source –
- Bolyard’s Meat & Provisions – 2810 Sutton Boulevard Maplewood, Mo 63143 – 314-647-2567
- Followed by food grown on biodynamic farms or gardens –
- Or on small-scale permaculture farms NO TILL & NO MONO-CROPS
- Following that is food produced by small-scale family farms or gardens or food grown in your own organic homestead or garden or Farmer’s Market – LOCAL –
- The final acceptable source is food grown on large-scale certified organic farms.
- For help finding these types of foods
- the Weston A. Price Foundation shopping guide can be invaluable (see recommended resources- https:www.westonaprice.org/about-us/shopping-guide/
- Shopping Guide and Find Real Food App
- <img class=”alignleft wp-image-1896 size-full” src=”https://www.westonaprice.org/wp-content/uploads/shoppingguide2012.jpg” alt=”shoppingguide2012″ width=”300″ />
- Take the guesswork out of buying the most natural, nutrient dense, and traditional foods! (US only).
- Our annual printed Shopping Guide summarizes our nutritional principles, and organizes foods into 30 categories with “Best,” “Good,” and “Avoid” rankings.
It includes brand names for finding the healthiest foods in supermarkets, health food stores, by phone, and online.
Order the Paper Shopping Guide here, or click on “Order Materials” on the bottom right side menu of any page on our site).
- Processing should either be not at all or by traditional techniques that have stood the test of time.
- Foods that undergo no processing include fresh salad or peeled & seeded cucumbers – from the garden or farmer’s market.
- Examples of traditional processing techniques – which in many cases enhance the quality of the food, include traditional Lacto-fermentation; making butter or fermented dairy products (e.g., kefir, yogurt) from PASTURED – 100 percent grass-fed whole milk or the production of traditionally cured ‘Pastured’meat products such as bacon (not Factory fed) or prosciutto.
- Other quality-enhancing processing techniques include making sourdough bread from freshly ground heirloom grains, soaking or sprouting of seeds and nuts, and making lacto-fermented drinks from excess garden produce. (GOOGLE FOR STARTER & DIRECTIONS)
- Zoom ClasseS – Terry Walters, LLC–
CLEAN FOOD | Face Book
@TerryWalters | Twitter
TerryWaltersCooks | Instagram
- These and many more techniques for enhancing food quality can be found in the book
- Books by Nourishing Traditions, Sally Fallon Morell and Mary G. Enig
- Finally, and especially relevant to those who have their own gardens, leaf & fruit vegetables such as kale, zucchini-Non-GMO & peppers should be harvested as early in the morning as possible, whereas root vegetables such as carrots, beets, parsnips & horseradish are best harvested in the evening-While this may seem like a small point, the energy of the plant is most concentrated in the leaves early in the morning, enhancing the flavor & allowing them to be stored longer in the refrigerator.
- On the other hand, through the day the energy and nutrient flow of the plant drops down into the roots, so root vegetables will store and retain their freshness longer when harvested in the evening.
Dietary macronutrient content refers to the proportion of fats, proteins, and carbohydrates.
The optimal relationship of macronutrients in our diet can be loosely described as liberal good 1st press or Pasture-raised brain fats – CNS & Immune System – Healthy fats, modest protein & low carbohydrate. While I hesitate to give numbers, the best guide is that each meal should contain a sufficient amount of fats.
The four main Healthy fats to use are grass-fed butter, grass-fed ghee, coconut oil, and olive oil.
Other CNS Immune system Healthy fats and oils that can be included (provided they are the best quality) include lard from pastured pigs, beef tallow, and duck fat.
With other plant oils, we run into the problem of extraction and production of most seed and flower oils=
Most seeds and flowers typically need high-temperature grinding in order to extract the oils. This high-heat process harms the oils (Omega 3) heat-altered becomes Inflammatory – Omega 6 –
– BODY ONLY – EXCESS’TAKES THE BODY & DOES NOT FEED THE IMMUNE SYSTER, CNS & BRAIN!
& decreases the nutrient content.
The only acceptable quality source I know for true low-heat oil extraction, followed by the preservation of the oil in Miron jars, is a company called Andreas Seed Oils (see recommended resources).
Protein generally comes from a modest serving at each meal of animal products, which can include fish, meat, eggs, whole-milk raw cheeses, or organ meats.
By “modest,” I mean about the size of a deck of cards; more than that is unnecessary and can create an undue burden on the kidneys.
In addition to this portion of protein at each meal, soup or bone broth from any quality animal source should also be included-
Every Brain, CNS & Immune System -need at least one cup of gelatin-containing bone broth each day
- those with an autoimmune disease need to eat one cup up to three times a day. The gelatin proteins in bone broth are key for healing and sealing the gut and are therefore at the core of my autoimmune treatment program. All broth should come from the bones of 100 percent grass-fed, pastured animals in order to avoid contamination from chemicals such as glyphosate (Roundup) that are found in all commercial animal feed.
- There are almost no exceptions to this.
** Finally, carbohydrate content should be low – Over-Milled Refined Carbs – Zero!
This is the only time I give people a specific number: generally between 45 and 75 grams of net carbohydrates per day.
There are many good books, particularly those that advocate very low carbohydrate or ketogenic diets, that can guide you in how to count carbohydrate grams in your diet.
Healthy Fats are a more efficient fuel for our bodies than carbohydrates are, and our true need for dietary carbohydrates is small.
As advocated for in the GAPS diet, most people with an active autoimmune disease should go six months without any disaccharides, which means the elimination of all grains and beans -before slowly reincorporating back init diet-
Recipe for Fermented Cucumbers
Read More-on Brain, CNS & Immune System SUPPORT – OMEGA 3
11 Myths About Omega-3 Fish Oil Supplements
According to the National Center for Health Statistics, fish oil is now the most commonly used non-vitamin, non-mineral supplement in the USA (1). But just as omega-3 fish oil has grown in popularity, so has the misinformation and confusion surrounding this powerful nutrient.
Let’s clear up 11 common myths about omega-3 fish oil supplements, focusing particularly on dose, source, and freshness.
Myth #1: All Omega-3 Sources Are Equally Beneficial
From salmon to flaxseed, chia seeds, and walnuts, popular health websites and magazines often claim that there are plenty of ways to get these essential fatty acids.
But not all of these omega-3 sources provide the same value.
When we talk about omega-3, we’re talking about a family of fatty acids. Of the foods we commonly eat, only fatty fish (and breast milk for babies) contain the full range of the omega-3 family, including the best-known EPA and DHA molecules.
Plant sources, in contrast, contain only one type of omega-3: ALA.
Relying exclusively on ALA-based foods for your omega-3s has several problems. First, almost every omega-3 clinical study to date has focused on EPA and DHA from fish and fish oil. In other words, there just isn’t a lot of science showing that ALA has the same benefits as EPA and DHA.
Second, for a long time, it was believed that people had the ability to synthesize EPA and DHA from ALA-based foods. More recent research, however, shows that the conversion rate of ALA into EPA and DHA is so low that it’s inconsequential for most people (2). This is why eating fatty fish or taking a quality fish oil supplement is far superior in delivering the benefits of omega-3s.
Myth #2: Eating Fish Is the Best Way to Get Your Omega-3s
Eating fatty fish is a wonderful way to increase your omega-3 intake. But today, there is a clear discrepancy between this often-heard recommendation and reality: Studies show that an estimated 95% of Americans do not get enough omega-3s from their diets (3).
There are many factors that contribute to why so few Americans get enough omega-3s. Many people say they don’t eat fish because they follow a vegetarian or vegan diet, are unsure of how to prepare it, feel like they can’t afford it, or don’t care for the taste or texture.
But even for the people who eat seafood regularly, it can be challenging to get enough omega-3s from diet alone. Some of the most popular seafood options — like shrimp or tilapia — contain almost no omega-3 fatty acids. In addition, other factors — like whether the fish was farm raised or wild caught, the season, and the cooking method — can all significantly impact the omega-3 content as well.
Be Aware of the Fish You Eat
Let’s take the example of eating salmon for dinner. With a wild caught salmon, the amount of omega-3s can vary somewhat depending on the season and the type of salmon. However, you would still expect a wild-caught salmon to contain a substantial amount of omega-3s. If the salmon is farm raised, however, its nutritional value can vary tremendously depending on the provider. For instance, the BBC reported in 2016 that over a five-year period, the omega-3 levels in farmed salmon shrank by 50% because the industry was cutting down on costs (4).
In other words, consumers eating farmed fish now have to eat twice as much fish to get the same amount of omega-3s provided just a few years before!
This is all to say, if you are like most Americans, you probably need to consider omega-3 supplements. If think you might already be consuming a sufficient amount of these fatty acids, consider taking an omega-3 index test to find out if you are right.
Not all meals involving fish contain a meaningful amount of omega-3s.
Myth #3: Getting a Little Omega-3 Is Better Than Nothing
Studies show that omega-3s have a dose dependent effect. This means that the benefits associated with these fatty acids depend on the amount consumed.
Research also shows that you often need to reach – and maintain – a certain threshold dose to get results. For instance, a 2018 meta-analysis looking at anxiety found significant clinical benefits when patients consumed omega-3 doses greater than 2000 mg EPA/DHA daily. But the researchers did not find significant benefits at doses below that mark (5).
Similarly, in reviews looking at the anti-inflammatory benefits of omega-3s, researchers have found that it typically takes more than 2000 mg of EPA/DHA to demonstrate effects at the cellular level (6). For other health areas, like lowering triglyceride levels, rheumatoid arthritis, and cancers, the omega-3 doses used in successful clinical trials frequently go even higher (7, 8).
The reason we need a sufficient amount of omega-3s makes more sense when you understand how these fatty acids work in the body. In our cells, the omega-3 molecules compete for the same enzymes as the omega-6 molecules to carry out their beneficial actions. Historically, humans evolved on a diet that delivered about the same amount of omega-3s and omega-6s. But because today’s processed foods are saturated with pro-inflammatory omega-6s, most Americans get 20 times or more omega-6s than omega-3s (9). This significant imbalance means the omega-6 molecules always win the enzymes, resulting in chronic inflammation.
To correct the imbalance, most people need to consume a substantial amount of EPA/DHA for the omega-3s to have any possibility of competing with the omega-6 molecules. That’s why if you are first going to invest in quality fish oil supplements, it’s important to get an effective omega-3 dose every day. Otherwise, it’s likely you will never feel much of a difference.
Myth #4: Fish Oil Is Supposed to Smell and Taste Fishy
Just like truly fresh seafood, fresh fish oil has no fishy taste or smell. If it does, it has started to oxidize and go rancid.
Besides tasting and smelling bad, rancid fish oil is likely toxic. In animal studies, consuming rancid oil has been linked with organ damage and atherosclerosis (10). Other researchers have found that oxidized fatty acids have a pro-inflammatory and mutagenic effect (11), and may even increase certain risk factors for Alzheimer’s disease (12).
To determine whether your omega-3 supplement is rancid, break open the capsule to taste and smell the oil inside. You can also measure an oil’s rancidity level by looking at its oxidation values.
If you don’t know the oxidation values of your omega-3 supplement, break open your capsules to taste and smell what’s inside. Truly fresh fish oil should taste and smell like fresh fish — meaning, not fishy at all.
Myth #5: You Can Prevent Fishy Burps by Freezing Fish Oil Capsules
Foul-tasting fish oil burps are a typical symptom of rancid fish oil. But while freezing your fish oil capsules may help mask fishy flavors and slow digestion in the stomach, it doesn’t solve the rancidity problem if the oil has already gone bad.
Regardless of whether or not your fish oil capsules make you burp, break them open when you first buy them. Taste and smell the oil inside to check whether the oil is still fresh. Only if the oil passes the test should you put your fish oil in the freezer to guard against future oxidation.
Myth #6: Expiration Dates Indicate Freshness
If you leave milk on the counter for a day or two, it’ll go bad, no matter the expiration date. The same rules apply to fish oil.
If fresh fish oil is stored airtight in the freezer, it can easily hold for up to a year. But once an oil has been exposed to oxygen, it will quickly oxidize, giving off the familiar smell and taste of fish in the process. It is worth mentioning that gelatin capsules do not provide a complete oxygen barrier, so an oil will typically continue to oxidize after it has been encapsulated.
Clinical studies show that most fish oils have oxidized long before their stated expiration date (10, 13). Therefore, the best way to assess the quality of your fish oil supplement is to use your sense of smell and taste – the same way you’d assess any other perishable food.
Myth #7: If Your Fish Oil Meets Industry Standards, It’s Fine
It is true that the omega-3 industry has set limits for how oxidized an oil can be. But consumers should know that these numbers are set by the manufacturers themselves.
The peroxide value (PV) of truly fresh oil is typically below 2.0 mEq/kg (14). As the peroxide value increases, so does the intensity of the fishy taste and smell.
Despite this fact, the omega-3 industry sets its cut-off limit at 5.0 mEq/kg – considerably higher than what most consumers would be able to tolerate! Furthermore, just because an omega-3 oil has a peroxide value of below 5 mEq/kg at the time of production, that does not ensure the oil’s peroxide value is still below that level by the time it reaches the consumer, often months or years later.
It’s absolutely possible to manufacture fresh fish oil with PV values close to that of fresh fish. But for that to be true, the manufacturer needs to uphold strict standards from the time the fish is caught to when the bottles arrive at the consumer’s home.
In the world of fish oil, peroxide values indicate an oil’s freshness level. Generally speaking, the lower the peroxide value, the fresher the oil is.
Myth #8: Concentrated Fish Oils Are Better
Concentrated omega-3 oils are popular because they deliver higher amounts of EPA/DHA per serving. But concentrated fish oils can be problematic too.
To create concentrated omega-3 oils, the manufacturer has to change the oil’s natural fatty acid balance, stripping the oil of its full spectrum omega-3 content. Studies show this can negatively impact the bioavailability of the oil (15). Additionally, certain types of concentrated omega-3s called ethyl esters are not considered safe for pregnant women or infants due to their synthetic chemical structure (16).
Natural liquid fish oils allow people to get the same EPA/DHA dose found in concentrated fish oils – in just a few teaspoons. And with truly fresh liquid fish oil, consumers typically have an easy time drinking the oil straight.
Myth #9: If Your Fish Oil Turns Cloudy in the Freezer, It’s a Sign of Poor Quality
This myth was created by a group of marketers interested in selling a highly concentrated omega-3 product. Any natural oil that contains a spectrum of different types of fats will turn cloudy when it is cooled. If you were to stick a bottle extra virgin olive oil (EVOO) in the refrigerator or freezer, it would do the same.
A natural, full-spectrum fish oil typically contains at most 30% EPA/DHA. The rest of the oil is made up a cocktail of other beneficial fats: Other types of omega-3s, omega-7s, omega-9s, the kinds of monounsaturated fats you get in extra virgin olive oil, and saturated fats like you find in avocados. With their different chemical structures, these fats look and behave differently when cooled. That is why the composition will not appear uniform when you freeze or refrigerate the oil.
Myth #10: EPA- and DHA-Only Supplements Are Healthier
In the scientific community, there’s a natural desire to understand the unique roles of EPA and DHA in the body. For instance, studies show that EPA seems to be especially effective for lowering inflammation, whereas DHA seems to be more important for brain function.
Isolating different omega-3 fatty acids is certainly helpful from a research perspective. But offering either EPA-only or DHA-only supplements to consumers ignores the fact that these nutrients never appear alone in nature. As further research shows us, these nutrients have unique effects and work synergistically (17, 18).
We do not yet fully know the long-term consequences of supplementing with chemically modified EPA- or DHA-alone supplements. But we do know that people have been drinking full-spectrum fish oils and cod liver oils for medicinal reasons dating back to the ancient Greeks.
EPA and DHA work like a team in the cell. That’s why we need both of them (and the other members of the omega-3 family) for optimal health.
Myth #11: Fish Oil Benefits Are Too Good to Be True
If a nutrient gets credited with helping improve chronic pain and dry eyes, depression, cognitive function and more, it’s got to be too good to be true, right?
The reason omega-3s are researched for a broad range of health issues is because these nutrients are critical for the proper functioning of every cell in our body. They enhance the fluidity and permeability of the cell membrane; they influence cell signaling and gene expression; they help control the body’s inflammation response; and more research is coming out showing how these fatty acids support the microbiome and endocannabinoid system.
It’s estimated that omega-3s are involved in more than 10% of all cellular metabolic actions. No wonder high quality fish oil can produce such varied, widespread effects in the body.
- Clarke, T.C., Black, L.I., Stussman, B.J., Barnes, P.M., & Nahin RL. (2015). Trends in the Use of Complementary Health Approaches Among Adults: United States, 2002–2012.National Health Statistics Reports; No 79. Hyattsville, MD: National Center for Health Statistics.
- Baum, S.J. & Scholz, K.P. (2019). Rounding the Corner on Residual Risk: Implications of REDUCE‐IT for Omega‐3 Polyunsaturated Fatty Acids Treatment in Secondary Prevention of Atherosclerotic Cardiovascular Disease.Clinical Cardiology,1– 10.
- Daniells, S. (2015). Could Widespread Low Omega-3 Levels Be Putting American Hearts at Risk?Nutra-Ingredients-USA.
- Ghosh, P. (2016). Omega-3 Oils in Farmed Salmon ‘Halve in Five Years.’BBC News.
- Su, K., Tseng, P., Lin, P., et al. (2018). Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis.JAMA Netw Open,1(5):e182327.
- Calder, P. C. (2013). Omega-3 Polyunsaturated Fatty Acids and Inflammatory Processes: Nutrition or Pharmacology?British Journal of Clinical Pharmacology,75(3), 645–662.
- Fabian, C. J., Kimler, B. F., & Hursting, S. D. (2015). Omega-3 Fatty Acids for Breast Cancer Prevention and Survivorship.Breast Cancer Research: BCR,17(1), 62.
- Yee, L. D. et al. (2010). Omega-3 Fatty Acid Supplements in Women at High Risk of Breast Cancer Have Dose-Dependent Effects on Breast Adipose Tissue Fatty Acid Composition. The American Journal of Clinical Nutrition,91(5), 1185–1194.
- Simopoulos A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.Nutrients,8(3), 128.
- Albert, B. B. et al. (2015). Fish Oil Supplements in New Zealand are Highly Oxidised and Do Not Meet Label Content of N-3 PUFA.Scientific Reports,5, 7928.
- Wang, W., Yang, H., Johnson, D., Gensler, C., Decker, E., and Zhang, G. (2017). Chemistry and Biology of -3 PUFA Peroxidation-Derived Compounds, Prostaglandins Other Lipid Mediat (2016). Prostaglandins & Other Lipid Mediators,132: 84 – 91.
- Grimm, M.O. et al. (2016). Oxidized Docosahexaenoic Acid Species and Lipid Peroxidation Products Increase Amyloidogenic Amyloid Precursor Protein Processing. Neurodegenerative Diseases, 16(1-2): 44-54.
- Jackowski, S. A. et al. (2015). Oxidation Levels of North American Over-the-Counter N-3 (Omega-3) Supplements and the Influence of Supplement Formulation and Delivery Form on Evaluating Oxidative Safety.Journal of Nutritional Science,4, e30.
- Halvorsen, B. L., & Blomhoff, R. (2011). Determination of Lipid Oxidation Products in Vegetable Oils and Marine Omega-3 Supplements.Food & Nutrition Research,55.
- Dyerberg. J., Madsen, P., Moller, J.M., et al. (2010). Bioavailability of Marine N-3 Fatty Acid Formulations. Prostaglandins, Leukotrienes, and Essential Fatty Acids, 83:137–141.
- Opperman, M. & Bennade, S. (2013). Analysis of the Omega-3 Fatty Acid Content of South African Fish Oil Supplements: A Follow-Up Study.Cardiovascular Journal of Africa,24(8): 297–302.
- Mozaffarian, D., & Wu, J. H. (2012). (N-3) Fatty Acids and Cardiovascular Health: Are Effects of EPA and DHA Shared or Complementary?The Journal of Nutrition,142(3), 614S–625S.
- Dyall S. C. (2015). Long-Chain Omega-3 Fatty Acids and the Brain: A Review of the Independent and Shared Effects of EPA, DPA and DHA.Frontiers in Aging Neuroscience,7, 52.
BO MARTINSEN, MD
Dr. Martinsen is an omega-3 specialist, innovator, and advocate for natural foods. As co-founder and CEO of Omega3 Innovations, he has created multiple patented technologies for medical devices designed to improve consumer compliance. He is also the creator of several medical food products that combine dose-effective ingredients of omega-3 fish oil with soluble fibers and other nutrients. Before Omega3 Innovations, Dr. Martinsen practiced medicine in Norway for 20 years. During his career, he also served as a medical consultant to large international corporations, focusing on stress management and synergistic medicine.
This post originally appeared July 28, 2019, on Omega3Innovations.com; it has been adapted from its original version
LDN – Low Dose Naltrexone for Better Sleep-Anxiety Treats Symptoms of Trauma from Life – Needed long enough to allow Repairs to be made -like remodeling a room
It many not be NEEDED FOR LIFE & does not tax the Kidney-Liver organs
– Like Modern Pharma –
A Diet of NonGMO, Not ALTERED (by Over-Heating & Over-Milling) Modern Post WW 2 processes LDM & Diet COMBO– allows the mind to rest & BEGIN IMMEDIATE REPAIR from any of Life’s traumas
The Subconscious Mind response to ALL TRUAMA – the SAME
** Life altering traumas – Death, Sudden – Illness (stroke, tumor, etc), Not Bonding in Infancy, Divorce trauma, Job loss – NDL give the time space to Grieve & Remap the Brain without that sudden loss piece no long there, –
That’s because Naltrexone is an opiate antagonist, meaning it blocks the body from responding to endorphins.
Dr Tom Cowan’s Version of the Gaps Diet–
– NonGMO or Factory-Altered Processed Foods
** LDN Most EFFECTIVE – IF COMBINE WITH GAPS OR DR COWAN’S AUTOIMMUNE DIET – Eliminating GMO or Modern Processed foods-
Warning – Side effects are a Beautiful Life with Healthy Body, Mind & Soul!
Naltrexone was developed after Vietnam War to treat addictions – LOWERING the dose has proven to help with Anxiety – Prevention Chronic Stress – (shutting down all essential system – Digestion – leading malnutrition)
& RESTORE NORMAL SLEEP PATTERNS REM!
The Elephant in the Room!
It begins repair to the Mind -IMMEDIATELY – if Modern GMO Altered food is REMOVED & REAL FOOD becomes THE NORM! REAL FOOD seems be becoming a New Way of Life for us – Finally
|Woody vegetation increases on-farm biodiversity and reduces pest damage Natural habitats like woods and natural grasslands are known to support more insect and wildlife biodiversity than agriculturally intensive landscapes, but not all insects and wildlife such as birds are welcomed by farmers, and natural habitat near farms can cause fear of crop losses due to their potential to atract pests. However, a new study published in the journal Frontiers in Sustainable Food Systems provides evidence to the contrary–that natural habitat near farms actually reduces damage to crops by insects and birds…READ MORE|
|Neonicotinoid pesticides are linked to decline in bird biodiversity Neonicotinoid pesticides remain controversial as evidence mounts to show their detrimental impacts on important biodiversity. Documenting more evidence of their harm, a recent study in the journal Nature Sustainability found that neonicotinoid use in agricultural areas correlated with significant declines of birds. Non-grassland and non-insect-eating birds were impacted the least with a 2% reduction, but populations of grassland and insect-eating birds experienced reductions of 4% and 3% respectively…READ MORE|
|Organic farming improves disease control by enhancing soil microbial communities with soil-building practices Control of plant diseases is often accomplished with the use of harsh chemical sprays and soil fumigants in conventional farming systems, but a new study in PLOS ONE found that organic farming can improve crop health, and provide the right kind of soil environment that reduces pathogen presence. Researchers found that organic soils overall had more organic matter in the soil, which is known to support more beneficial microorganisms, and indeed they also found more microbial biomass and activity in the organic soils…READ MORE|
|Diversified farming practices enhance multiple ecosystem services simultaneously without decreasing yield Supporting biodiversity is not only a tenet of organic farming, but the ecosystem services that biodiversity can provide to farmers are also relied upon for managing pests, soil health and water quality instead of inputs like pesticides and fertilizers. A recent study published in Science Advances found that many farm diversification practices used to boost biodiversity above- and below-ground do indeed increase ecosystem services simultaneously, while also increasing crop yields. The study showed that when farm diversification practices are used, biodiversity improves as well as “pollination, pest-control, nutrient cycling, soil fertility and water regulation.”…READ MORE|
|TEDx talk presented by the Organic Center addresses shifting AgTech toward eco-stability In a recent TEDx talk, The Organic Center’s Director of Science Programs Dr. Jessica Shade explains why we need to incorporate ecosystem research into technological advancements in order to tackle ecological challenges. She highlights organic systems that integrate farming into a functioning ecosystem as the most advanced kind of scientific advancement because functioning ecosystems are infinitely more complex than human-developed technological fixes (such as pesticides and GMOs) that can be short-sighted and have long-term negative consequences. She encourages all stakeholders to adopt a systems-based approach when tackling important environmental challenges to agriuclural systems for long-term change and benefits.|
GMO and FACTORY FOODS
– IS THE GREATEST PUBLIC HEALTH THREAT OF OUT TIME!
Sally Fallon, Dr Thomas Cowan, Medicating Normal – Kiss the Ground
Sally Fallon Morell, founding president of The Weston A. Price Foundation and author of the best-selling book …
Sep 17, 2018 · Uploaded by Pacific Rim College
Author Robert Whitaker: Anatomy of an Epidemic
The 1998 Pulitzer Prize Finalist and author of “Mad in America” discusses the rise in diagnosis of mental illness in the U.S. and the proliferation of drugs to medicate various conditions. Mr. Whitaker contends that drugs do little to balance imbalanced brain chemistry. The event is at the National Arts Club in New York.
Sally Fallon, Dr Thomas Cowan, Medicating Normal – Kiss the Ground
2:12:42 NOW PLAYING