Omega-3s: The Silent MVP of Your Stack

It’s not trendy. It’s not new. It doesn’t come in a neon tub.But fish oil—aka omega-3s—is still one of the most underrated, over-delivering supplements out there.

In this episode, Jason breaks down why this quiet classic still earns a daily spot in his stack. From lowering inflammation and sharpening brain function to protecting your heart for the long haul, fish oil isn’t about hype—it’s aboutreal, science-backed results.

You’ll learn: Why your brain actuallyneeds fat to functionHow fish oil helps calm chronic inflammation (even if you feel fine)

And why it might be the best long-term investment in your cardiovascular health

If you’ve ever wondered,“Does fish oil actually do anything?”—this is your answer.

Transcript below:

Hi there, how's it going?
Today I want to talk about something that's been around forever, but still somehow flies
under most people's radar.
It's not trendy and it's not flashy, but it might be one of the most wild research broadly
beneficial supplements out there.
What is it?
Fish Oil.
Yep, Omega Threes.
Now these little bad boys are called essential fats, and what does that mean essential?
It means your body can't make these, so you have to ingest it to get the benefit.
Now I know you've most probably heard about fish oil before.
Maybe your grandparents took it in a teaspoon or forced you to have a cod liver oil liquid,
now maybe you've just got a half used bottle somewhere in your pantry.
And maybe you've even wondered, does this stuff actually do anything?
Well, the answer is definitively yes, but the how and the why is where it gets interesting.
So today I want to break down the three big reasons I take fish oil, and why it might
deserve a spot in your daily stack too.
Let's start with the big one, inflammation.
Not the kind that happens when you spray your ankle.
I'm talking about chronic low grade inflammation.
The kind that slowly chips away at your energy, your joints, your mood, and even your heart
health.
So here's the kicker.
Chronic inflammation doesn't always feel like pain.
It can manifest in something like brain fog, sluggish recovery after the training, waking
up stiff even though you've slept for eight hours.
And this is where fish oil shines.
The omega-3 fatty acids in fish oil, so these are the active ingredients.
So these are called EPA and DHA, anti-inflammatory powerhouses.
They literally help put the brakes on your body's inflammatory process.
So here's something that might surprise you.
The average New Zealand diet is heavily skewed towards omega-6 fats.
So think vegetable, oils, fried foods, processed snacks.
Now the juuis out on with omega-6s are evil, but definitely too many of them without
enough omega-3s that's definitely a recipe for systematic inflammation.
Fish oil helps restore that balance.
It's like turning down the background noise so your body can focus on healing, recovering,
and performing.
If you're training hard, working long hours, or dealing with stress, this definitely matters
more than you think.
Okay, so let's move upstairs.
The brain.
Because one of the most powerful but underrated benefits of fish oil is how it supports mental
performance.
Your brain is made up of nearly 60% fat.
And a large chunk of that is DHA, the same fatty acid you get from fish oil.
Studies have shown that higher omega-3 intake is linked to bit of memory, sharper focus,
and even lower risk of depression.
And let's just pause on that last one.
A 2021 review published in Trans-Alectional Psychiatry found that omega-3s, especially EPA,
are clinically meaningful effects in people with major, depressive symptoms.
That's not just feel good territory, that's mood altering biochemistry.
And here's the real world version.
I don't take fish oils to be a genius.
I don't think that's possible.
I take it because I feel awful and I don't.
I'm more reactive and more foggy and just a little bit more on edge.
I reckon fish oil is like WD40 for your brain.
It doesn't make you superhuman.
It just helps you feel like you again.
And in a world of constant noise, doom-scrolling, stress, and burnout, that is priceless.
Now finally let's talk about something a lot of people ignore until it's too late.
Hard health.
Cardiovascular disease is still the leading cause of death and New Zealand, anglobaly.
That's not, I don't say that just to scare you, that's just a fact.
And this is where fish oil has decades of data backing it up.
We're talking reduced triglyceride levels, improved cholesterol profiles, lower resting
blood pressure.
Also fish oil helps keep your arteries smooth, elastic, and unclogged.
Now let's be clear.
Fish oil alone won't cancel out a bad diet, zero exercise, or extreme high stress.
But it can be a powerful ally in the long game.
I like to think of it as a long term maintenance.
You wouldn't skip all changes in your car for 10 years and expect it to run smoothly, right?
Same goes for your body.
And here's one more thing.
Most of the early signs of hard disease are silent.
You don't feel the plug building up in your arteries.
You don't notice arterial stiffness, but the happening.
And fish oil is one of the few supplements that can actively counter those slow and visible
shifts.
Long-given isn't just about living longer, it's about a little bit longer.
And omega-3s are a big part of that.
So one of the questions I get asked all the time is how much fish oil should I be taking.
And it can be really confusing.
There's a lot of milligrams on the outside packaging of the fish oil.
It can say a thousand milligrams, two thousand milligrams, fifteen hundred milligrams.
And really that kind of isn't really important.
What you need to look on the back of the ingredient panel and see how much EPA and DHA per capsule
contains.
And you just take a thousand divided by the lowest number, whatever it is in the EHP and DHA.
And then that gives you how many caps that you should be taking per day.
So most of the research is saying you want one gram each of those ingredients, one gram
of EPA and one gram of DHA per day to get the full benefits.
So thanks for hanging out with me today.
Until next time, stay curious, stay consistent.
And yes, remember to take your vitamins.
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