The Omega-3 Protocol
Why I eat tinned fish every single day. (Hint: It’s not just for the protein).
"Being a current smoker is predicted to subtract more than four years of life. Having a low Omega-3 Index does the exact same thing."
That quote comes directly from the lead researcher of a landmark study published in the American Journal of Clinical Nutrition. It uses data from the Framingham Heart Study—one of the longest-running and most respected medical studies in history.
We all know smoking is dangerous. But very few of us realize that ignoring our Omega-3 levels carries a statistically identical risk for early mortality.
Life Expectancy Reduction
Source: Framingham Offspring Cohort Study (2021)
The "8%" Target
The study measured the "Omega-3 Index"—the percentage of EPA and DHA fatty acids in your red blood cell membranes.
- The Danger Zone (< 4%): Most Americans fall here. This is where the mortality risk matches smoking.
- The Longevity Zone (> 8%): This is the target. In Japan, where the mean index is greater than 8%, life expectancy is about 5 years longer than in the United States.
My Protocol: One Tin A Day
Because I am genetically predisposed to high LDL cholesterol, I have to be aggressive about inflammation and heart health. Supplements are fine, but whole food sources like tinned fish offer a consistent, measurable dose of EPA/DHA along with high-quality protein.
Consistency is Key
I treat this like a prescription. One tin of sardines, mackerel, or salmon, every single day.
My Preferred Brands
I rotate between these brands to keep things interesting. High quality, sustainable, and packed with Omega-3s.