So what is fish oil?  Why is it important?  How does it work?  Should you bother taking it?  I’m going to answer all these questions for you and more in this introductory article on fish oil supplements. I also included several links to research papers throughout the article for more in depth reading.

What is Fish Oil?

Fish oil is derived from the tissue of fatty fish.  Fish oil contains Omega 3 fatty acids called EPA and DHA, which are “essential” to the human diet because our bodies can’t make them.  As with a number of essential nutrients, some people don’t eat enough fish to have the levels of EPA and DHA necessary for optimal functioning and performance.  This is where fish oil supplements can be very helpful.

Fish oil supplements are sold either in soft gels or in liquid form.  Soft gels are usually the preferred form because of their convenience and lack of rancidity that comes from exposing the oil to air.  The capsules block the oxygen and therefore delay the rancidity of the fats.

Benefits of Fish Oil Supplements: From Depression to Fat Loss

Fish oil’s implications for health benefits have been widely researched. The benefits of taking fish oil range from decreasing Depression and Alzheimer’s, to decreasing mortality from heart disease, to helping people improve their body composition.

Here’s a quick list of the benefits of fish oil supported by research:

1. Decrease the incidence of depression and anxiety
2. Decrease Blood Pressure
3. Reduce the Stress response
4. Assist in the treatment of psoriasis and dry skin
5. Assist in decreasing your body’s insulin response to food
6. Decrease whole body inflammation as marked by C-Reactive Protein
7. Decrease Triglyceride levels
8. Help with treating ADHD
9. Assist in activating fat burning genes
10. Assist in Muscle Protein Synthesis

Besides the overall health benefits, fish oil may also help improve lean body composition in a number of different ways.  What this means is that if you’re a guy with more than 15% body fat or a woman with more than 25% body fat, fish oil may help you lose fat faster while also helping to stabilize any blood sugar issues you may have.  In addition to helping you lose fat, fish oil may also help you put on muscle at a quicker rate.  While in its infancy, recent research has shown that supplementing with 3 grams of EPA and DHA per day helped increase muscle protein synthesis within the muscle cells, which may help you add more muscle.

What Does Fish Oil Do For Your Body?  How Does It Work?

The proper functioning of the 10 trillion cells in your body influences your health in a wide array of ways.  It’s on the outside membrane of your cells that Fish Oil, or more importantly the Omega 3 fatty acids EPA and DHA, exert their influence.

Each cell membrane is made up of fat, which also holds a number of transport proteins.  You can compare this cell membrane to a large party tent that has a number of entrances into and out of the tent.  The doors into the tent are the transport proteins.  In this tent example though, some doors only allow protein to come in and others only allow insulin to move through it.

You’ve no doubt heard the term, “You are what you eat.”  In the case of cell membranes, the saying is quite literal.  The fats you eat, whether they be saturated fats, Omega 6′s or Omega 3′s will then make up the composition of your cell membranes.  The normal North American diet filled with many processed foods and oils, causes an over-abundance of Omega 6 fatty Acids to make up your cell membrane.  For much of human evolution, the ratio of Omega 6 to Omega 3 fatty acid profile was close to 1.5 to 1.  The current ratio is between 15 or 17 to 1. This altered ratio of Omega 6 and Omega 3 fatty acids cause an increase in cellular inflammation markers.

What this means is that those doors in and out of the cell are not easily accessible to the things that the cell needs.  Bodyguards (inflammation) now stand guard blocking admission both outside the doors and also inside the tent.  So instead of a fun party where things are going in and out of the tent as needed, everything going into and out of the tent is checked.  This includes caterers, the guest of honor and everyone else in between.  Needless to say this causes a back up of things coming and going and causes a hassle.

This is what happens when you have inflammation markers.  The things that are supposed to be going into the cell (protein and insulin) are having a harder time getting in while things that are supposed to be leaving, waste products, stay around longer.

What Is The Best Fish Oil Supplement?

When it comes to finding a fish oil supplement, it’s critical to look at the label.

Most store-brand fish oils will have .18 grams of EPA and .12 grams of DHA in each capsule.  Remember with fish oil that the important component is the amount of EPA and DHA combined.  Everything else is just filler.

To see a decrease in fat and increase in muscle requires 2-3 grams of total EPA and DHA per day.  If you’re using your regular store-bought brands, then that would mean taking in 10 capsules per day.  This is a ridiculous amount for most people to take.

A better alternative would be to start looking at the amount of EPA and DHA per capsule.  My favorite fish oil supplement is the Now Foods Ultra Omega 3 that has .75 grams of EPA and DHA per capsule.  Therefore, instead of needing to take 10 pills to get to 3 grams, you would need to take just 3-4 per day, which costs less than 50 cents/day.  These pills can be taken all at once or spread out throughout the day.  In most stores, you should be able to find a fish oil with a combined EPA/DHA of at least .5 grams per capsule.  At this amount you would need to take 4-6 capsules per day, spread out as you like (Such as Solgar Omega 3).

Top fish oil supplement brands like Nature’s Made, Solgar, and NOW brands all have strict policies and procedures regarding the manufacturing of fish oil, which undergo molecular distillation to remove mercury and other harmful contaminants.

Please keep in mind that all dietary supplements are overseen by the FDA, but they are not approved by the FDA (See BuiltLean Article: Dietary Supplements 101).  In addition, several fish oil supplements came under fire in 2010 from a lawsuit claiming the presence of excessive levels of PCB’s (toxic chemical substance).  The Council for Responsible Nutrition (CRN) quickly denounced the merits of the lawsuit with a press release titled “CRN Says There Are No Safety Issues With Fish Oil“.

In summary, fish oil offers a wide array of health benefits.  Recent research also suggests that fish oil may help you lose more fat and build more muscle.  If you do not regularly eat fish (especially deep water fatty fish), or you eat too much processed foods and oils, adding a fish oil supplement to your daily regimen deserves serious consideration.

If you have any questions, please feel free to leave a comment below!

While soda offers no nutritional value, you may be surprised to learn that most fruit drinks are as bad, or possibly worse for your health than drinking soda. In fact, some fruit drinks pack more sugar per serving that a can of coke that has roughly 10 teaspoons of sugar!

When I first realized drinking 12 ounces of orange juice (165 calories, no fiber, added sugar, little real fruit) every morning wasn’t exactly the healthiest breakfast choice, it was a tough pill to swallow. A whole orange on the other hand is only 60 calories with a lot of fiber to help fill you up. It took me months to switch to drinking water and eating whole fruits for breakfast, but I’m glad I did!

Below is an infographic from my friends at HealthScience.net that shares fruit drink facts beverage companies don’t want you to know:

Fruit Drink Facts:

Created by: Health Science

As the New Year unfolds, millions of people set goals to lose weight…but sadly few are successful. If you are one of the millions of people attempting to change your lifestyle, I’m confident that after you read this article and complete each step, you will be stacking the cards massively in your favor to become a success story in 2012.

You are about to learn a simple, but powerful framework to help you not only lose weight, but also keep it off for the rest of your life. It’s not smoke and mirrors, it’s not about promising you fast, easy results, and it’s not about crash dieting.

This article is a do-it-yourself guide to help you lose weight safely, naturally, and sustainably. It’s not easy, it’s not effortless, but it is a proven process that works very, very well.

The “secret” behind the BuiltLean 5-Steps to Weight Loss is that it’s a systematic approach to help you change your habits. Right now, your body reflects your current exercise, nutrition, and lifestyle habits. We need to change these habits so that you achieve a stronger, leaner, and fitter body for the long run.

When I say lose weight, I mean lose fat without losing muscle. Losing weight if you are also losing muscle is undesirable for reasons I describe in a previous BuiltLean article: How Losing Weight Can Make You Look Less Lean.

Lose Weight Naturally Step #1: Self Assessment

“He who conquers others is strong. He who conquers himself is mighty”
-Lao Tzu

Successful weight loss boils down to changing your old habits and replacing them with new habits that will transform your body. So how do you change your habits which are deeply ingrained in your subconscious mind?

The short answer is be conscious of your habits so you can change them. One of the best ways to become more conscious of your habits is completing a self assessment to analyze your mindset and physical state.

A) Mindset Assessment
Answering tough questions about your exercise, nutrition, and your lifestyle habits can help inspire change. For example, if you don’t workout, why not? This seemingly simple question requires deep introspection and courage to answer. Yes, you may not have the time, but that may not be the “real” reason.

Top 5 “Lose Weight Naturally” Questions:

Your friends want to meet at an Indian restaurant and the dialogue begins… “How am I going to manage eating well with creamy curries? Don’t people always order those crispy samosas? Oh, man I love that naan bread!” Even if just one of these ideas has popped into your head, I am here to help guide you. Believe it or not, even Indian Cuisine can be done healthier.

Below are a few ways to keep the delicious Indian Cuisine a part of your healthier and lower-calorie lifestyle.

Healthy Indian Food Options Strategies:

1) Watch the MMM’s.

Masala, Makhani, Malai

-Masala is a blend of Indian spices that adds great flavor to a dish. It’s wonderful on its own but, do pay attention as some restaurants will a lot of oil to keep flavors intense OR add cream to their sauce. My advice: ask for it done light or without.

-Makhani is a traditional meat and/or vegetable dish cooked in a tomato sauce with ghee (clarified butter) or cream. Although rich in flavor, this may not be the most waist-friendly dish. My advice: find another tomato based-dish that uses one or none of the ghee or cream.

-Malai is a cream that is used in many Indian dishes (often sweet dishes). So, yes, this also is most likely a heavier dish. My advice: for a modification, ask for it light.

2) Build some heat.
Clay ovens are a large part of Indian cooking. Meat, fish, or chicken are usually marinated, spiced, and cooked to perfection. Usually, it is considered a full-flavored, lower-calorie dish. Try your meat or veggies tikka or tandoori style. Tikka is marinated and grilled on a skewer and tandoori is a style of cooking based on the use of a tandoor.

3) Don’t be fooled by the doughs.
Naan, a favorite of many is offered in array of different flavors (even whole wheat!). One piece will make a small dent (average is around 200 calories). So, if you really want it, go for it.; just don’t go for the entire basket or the extra fillings. You may also try going for ½ or asking for it as a substitute to rice with your main dish. Other bread, pastry or stuffed doughs include: paradum, roti, porri, chapatti, samosas, and paratha. My advice here: stick to the basics – the more butter, potatoes, and meats stuffed into a dough, the more you will have to account for.

4) Lighten Up Coconuts and Currys.
If you have had curry sauce, you know that it is typically well-seasoned AND well-spiced. Additionally, it can also be flavored with ghee making it a heavy dish. My advice: ask the server to lighten it up. Coconut milk can add a great deal of flavor and is certainly healthier than a heavy cream. However, its high fat content can make one meal the equivalent of two. My advice: go without the coconut; Indian food has plenty of flavor on its own.

5) Rice IS nice.
BUT, like anything, too much of a good thing loses its value. A serving of rice is ½ cup (105 calories). The average served at a restaurant – 1 cup (210 calories). At a meal, an average woman should consume this while an average man can add a little extra ¾-1 cup. Even better, swap it out for more veggies for added fiber, vitamins, and minerals.

6) Share, or pass on Decadent Desserts.
Most Indian desserts are cream or milk-based. This keeps calories and fat high, unfortunately. My advice: share the dish with a few people, order a tea, or just pass on it all together.

Healthy Indian Food Comparison

Here is a way to make the night out a well-deserved healthy one.

** calorie content will vary from place to place
Sources: www.myfitnesspal.com; www.livestrong.com

Healthy Indian Food Meal Example

For a little perspective, here is of what a MODERATELY portioned meal might look like from each of the menus:

The meal choices in the first column don’t sound too bad at first glance. This is just until you look at the totaled calories and find that it is more than a days worth of food. Shocking, right!? The menu on the right is more than 2/3 less than its comparison. To reduce calories even more, opt out of the appetizer, replace rice with roti at its main meal, swap out rice for extra vegetables, or share your entrée.

A bowl of chili is one of the heartiest, flavorful and most delicious Mexican dishes on the health minded menu. It packs lots of protein, is filling and so long as you are not on a first date, a great dinner option. By taking the core ingredients and substituting them with equally flavorful foods, you can have your cake and eat it too.

The main ingredients in traditional chili are ground beef and the plethora of toppings that garnish it. Using whole skinless turkey breast, healthier black soybeans and toppings that equal their counterparts in taste, you double the protein for one quarter of the fat and sodium without sacrificing an ounce of taste.

Ingredients: Turkey Chili Recipe

Cooking Instructions: Turkey Chili Recipe

1. Chop turkey breast to a ground meat consistency

2. Chop all vegetables to a uniform size (to ensure equal cook-through time)

3. Heat a deep pan on medium flame and sauté vegetables for 5-7 min until browned & cooked in a light drizzle of olive oil or cooking spray

4. Add beans and turkey meat and let cook covered for a few minutes then add chili and seasoning. This will allow the moisture that comes out of the vegetables, turkey, and beans to be retained in to pot, making it east to mix the seasoning.

5. Season and mix by taste and sight for 7-10 minutes but remember to keep the time with the top off to a minimum (it will turn into dry taco meat if the moisture evaporates)

Nutritional Data: Turkey Chili Recipe

Here’s a comparison of the Turkey Chile Recipe vs. Beef Chile:

How to Serve: Turkey Chili Recipe

This one is simple – just plate it and garnish to taste. The recipe uses a healthy dollop of fat free Greek yogurt and a serving of shredded 75% reduced fat cheddar cheese. These additions are included in the nutritional data as a comparison to sour cream and shredded cheese toppings but the dish is delicious on its own.

“Almost everything we have been taught about aging is wrong. We now know that a very fit body of 70 can be the same as a moderately fit body of 30.”

–Dr. Walter Bortz, MD

Do you use your age as an excuse for not feeling, or looking your best? For not being strong, fit, or flexible?

If you do, you need a wake-up call my friend! I’m hoping this article inspires you to reach your true potential to live a longer, fuller, happier life with the fit and strong body you deserve.

I remember my first year in the work force as a 23 year old, my friends would complain about back stiffness, or not being able to lift as much as we did in college. We all had become “has-beens” and in a way, we thought it was funny.

I don’t think it’s funny anymore. The idea that we cannot improve our physiques as we age is simply inaccurate. I’m going to make the bold claim that my body will look and perform better when I’m 50 years old than it does today at 29…as long as I don’t get hit by the proverbial bus and maintain good health.

Are you ready to make that commitment, that claim? If you’re already in your 50′s or older, can you commit to exercising at least 2x per week for the rest of your life?

I have below profiles of 5 men who can inspire you to believe in your own potential and believe that you CAN look and feel better as you age. Interestingly, all these men have different diets and training regimens, but there are two common themes:

1) Eat Real Food – Unprocessed, nutrient dense food

2) Strength Train – Use resistance training with one, or a combination of the following: dumbbells, barbells, or bodyweight exercises.

Let’s begin…

Herschel Walker at 48

Herschel Walker is a former professional football player and heisman trophy winner who as a child was “pudgy” with a stutter. In this photo at 48 years old, I’m sure you would agree he’s anything but pudgy. “Totally jacked” is a better description.

Herschel Walker’s daily workout routine is legendary; he claims he’s done 2000 situps and 1500 pushups a day for the last 30 years…and mostly at 5:30am.

Not only are his exercise habits atypical, but his nutrition habits are just bizarre. A vegetarian, Herschel doesn’t eat any red meat or fish and eats one meal a day. He claims he can run as fast now compared to his professional football days…but his guns are bigger.

Herschel Walker on Aging:

“Everybody talks about 48, but I think I’m in just as good a shape as at 20, or 30 years old. Somebody posted a tape on my Twitter of me working with some kids. I look exactly the same in 1983 as I look today. My guns got a little bit bigger, but I look the same.”

Herschel Walker On Exercise and Nutrition:

“I’m just not a guy that loves to eat. I love to work and love to work out. I think I go against all the nutritionists who say you need to do this, or need to do that so I’m one of the oddballs.”

Tony Horton at 51

Celebrity trainer and P90x creator Tony Horton has inspired millions of people around the world to improve their health and well-being. His initial desire to get into fitness stemmed from his ambitions to become an actor in LA. He was told getting in shape and getting a better body could land him some acting roles.

While his acting career didn’t quite pan out, he did become a very successful trainer and would later team up with fitness marketing company Beachbody to launch several fitness programs sold through infomercials.

Tony Horton on Nutrition

In his book “Bring It!”, Tony recommends eliminating sugar, processed foods, gluten, caffeine, and alchohol, and dairy consumption. Pretty hard not to get a lean body following that advice.

Tony Horton on Intensity:

“Intensity is finding your fire and working out as hard as you can, based on where you are today (now, here, in the moment), without sacrificing exercise form. Intensity is a moving target too. It changes from day to day, and there are so many variables outside your control. It’s your job to show up, and that’s within your control.”

Dave Draper at 54

Dave Draper (nicknamed the “Blonde Bomber”) is an accomplished bodybuilder who used to train with Arnold Schwarzenegger. As you can see from the photo of Dave at 54 compared to 25 years old (on right), the density of his muscles has increased and he is leaner.

The following quotes are from Dave’s book Brother Iron, Sister Steel, which is one of the most sensible, passionate, and well-written books on strength training and bodybuilding I’ve read:

Dave Draper on Fitness and Aging:

“Now I see that just as the mere awareness of age can affect your ego and attitude, so can a more confident and determined attitude awaken you to the fact that the other side of forty, and fifty, sixty and seventy holds a valid promise for improving your physique.”

Dave Draper on Lifting:

“Superset. Hit heavy workouts…Push it, blast it, no tiptoeing through the fields of metal. Train with confidence and enthusiasm – the only way to train. If you perceive exercise and hard work as dull and dubious, they will be. Fact is, they are fun, exciting and fulfilling. Your perception may be broken and your confidence not established. Tune them up. Pain, strain, gain.”

Is this guy awesome, or what?

Dave is now approaching 65 years old and is still hitting the iron hard!

Mark Sisson at 58

Mark Sisson is one of the pioneers of the “paleo” movement, defined by the desire to eat and exercise like our ancestors before the advent of agriculture 10,000 years ago. The motto of his very successful fitness blog Mark’s Daily Apple is “primal living in a modern world”.

In short, Mark avoid grains completely, eats low carb with a high fat diet. He also eats plenty of meat, vegetables, and fruits. Mark does strength training 2-3x per week, high intensity sprints “intermittently”, and moves slowly a lot.

Needless to say after I saw photos of him, I read his Primal Blueprint book (which I will review at a future date) and a large chunk of his blog.

Mark Sisson on American Lifestyle Trends

“Hecitic schedules compromising quality family time, processed foods in place of natural foods, prescription drugs used in place of lifestyle change, digital entertainment replacing physical activity, and overly stressful exercise programs that cause even the most devoted to fail with weight loss and fitness goals.”

Mark Sisson on Exercise

“You can get healthy and fit on two hours a week of walking around, one mini-strength training workout a week lasting less than 10 minutes, one complete strength training workout lasting 30 minutes, and a sprint session every 7 to 10 days with perhaps 10 minutes of hard work (bookended by sufficient warm up and cool down).”

Jack Lalanne at 67

The late Jack Lalanne is a “fitness legend” who passed away last year at 96 years old. His spirit lives on, however, through his videos from the 1950′s “The Jack Lalanne Show”, which have amassed millions of views on Youtube. For my tribute to Jack and a bunch of facts about him, see: Jack Lalanne Tribute: Facts About Fitness Icon.

Jack Lalanne on the American Diet (my favorite):

“Would you get your dog up every day, give him a cup of coffee, a doughnut, and a cigarette? Hell, no. You’d kill the damn dog.”

Jack Lalanne on Aging:

“Your waistline is your lifeline. It should be the same as it was when you were a young person.”

Jack Lalanne on Looking More Manly (so to speak):

“If you lose a couple of inches off your stomach, your business down there will look an inch longer.”

So what do you think? Inspired?

I encourage you to get fired up about your health and commit to some long term goals – and I mean long term. What about 20 years from now, how are you going to look and feel?

I encourage you to share this article with your friends and take one step toward your long term fitness goals today .

After almost 2 years since launching BuiltLean.com and over 120 articles, this is my first article on supplements.

Why would I wait so long?

In short, I’m not a huge fan of supplements. If you are eating a well balanced diet of nutrient dense foods and exercise regularly, most supplements will be completely useless and some will even be dangerous. In combination with VERY loose regulations, the thought of taking a supplement without considerable research makes me cringe.

With that said, I’m a realist and I understand few people eat a “well balanced diet comprised of nutrient dense foods and exercise regularly”. In fact, a study of 3 million people revealed less than 1% get enough of the essential vitamins and minerals from diet alone.

So what are supplements? Which supplements should you consider taking? What should you look out for when buying supplements? I’ll answer all these questions and more for you in this introductory article on dietary supplements.

What are Dietary Supplements?

Dietary supplements are defined by the Institute of Health as a product other than tobacco that is:

1) Intended to supplement the diet
2) Contains one, or more dietary ingredients
3) Intended to be taken by the mouth
4) Labeled on the front panel as a dietary supplement

Supplements can be separated into 3 major categories (1) health, (2) performance, and (3) weight loss and come in a variety of forms including traditional tablets, capsules, and powders, as well as drinks and energy bars.

I must emphasize supplements “supplement” a diet, or training regimen. The noun “supplement” is defined as, ” something added to complete a thing, supply a deficiency, or reinforce or extend a whole”. Supplements can never, and should never replace proper diet and exercise.

Supplements Industry Overview

As of 2009, the U.S. supplement industry was $19.6 Billion with over 29,000+ supplements. Here’s a chart which shows the percentage breakdown of total U.S. supplement revenues by product category:

Source = National Business Journal 2009

Should You Take Dietary Supplements?

In my opinion, there are 3 reasons to consider taking a dietary supplement:

1) Deficiency – It’s no secret that most people don’t get the recommended amount of vitamins and minerals through their diets, which is why taking supplements to address any deficiency may be a good idea.

2) Performance – If you are a competitive, or professional athlete, supplements can make the 1-5% difference in performance, which can mean success, or failure. If you are older 50′s+, supplements can help keep your bones and joints strong.

3) Convenience – It’s not easy to eat organic fruits and veggies all day long, which is why a greens supplement can help for example. The same idea applies to eating enough protein, which is why a protein supplement can make sense at times.

Some argue that everyone should take supplements because (1) modern farming depletes soils, which means insufficient mineral content to produce nutrient dense vegetables and fruits, (2) long transit times for some foods, which decreases nutrient quality, and (3) foods that are cooked, or cooked to much can lose vitamins, minerals, antioxidants, and enzymes. I don’t agree with this line of reasoning, but it is something to consider.

Which Dietary Supplements Should You Take?

While most supplements are a useless waste of money and some are even dangerous, there are a handful of supplements that deserve your consideration. Which supplements you choose to take if any should depend on a conversation with your doctor and thorough research of the specific supplement.

Note: This list may change over time based on new research and is not all inclusive. In the coming months, we will add more detail on each supplement.

Dietary Supplements to Consider