The Omega Man

Living in Halifax, the ocean isn't just a view; it's a grocery store. In in previous part of my life, I treated fish as the "diet food" you ate when you were trying to punish yourself for eating steak. It was the dry, flavorless white puck you suffered through. But as I rebuilt my "Clean Keto" protocol, I realized that both sides of my ancestors - those seafaring vikings of Denmark and those rugged Nova Scotians near the Annapolis Basin - were onto something.

I don't eat fish just for the protein anymore. I eat it because it is the most potent anti-inflammatory medication in my arsenal. In a previous post, I talked about removing the "Arsonists" (Seed Oils/Omega-6). Today, I want to introduce the "Fire Department."

Part 1: The Ratio War (Omega-3 vs. Omega-6)

To understand why my heart kept failing, you have to look at the battlefield of inflammation. The human body operates on a balance of fatty acids.

• Omega-6s (Seed oils, processed grains) are pro-inflammatory. They trigger the immune system to attack.

• Omega-3s (Fish oil) are anti-inflammatory. They tell the immune system to stand down and heal.

Ancestrally, humans ate a ratio of about 1:1. The modern Western diet is somewhere around 20:1 in favor of the arsonists. We are chronically inflamed because we are drowning in seed oils and starving for fish. My goal with fatty fish is to fix that ratio. I am sending in the reinforcements to put out the fire in my arteries.

Part 2: The "Hardware" Patch (EPA & DHA)

Not all Omega-3s are created equal. You can get them from plants (like flax or chia), but that is the "beta" version (ALA - Alpha-Linolenic Acid). Your body has to work hard to convert it. Fatty fish provides the pre-compiled code: EPA and DHA.

• EPA (Eicosapentaenoic Acid): This is the heart protector. It thins the blood naturally, lowers triglycerides (my number is 1.43 mmoL, remember?), and stabilizes the plaque in the arteries.

• DHA (Docosahexaenoic Acid): This is the brain builder. The human brain is roughly 60% fat. DHA is the structural component of my neurons. Since upping my fish intake, the "ADHD static" in my head has quieted down significantly.

Here are four additional areas where high Omega-3 intake plays a critical physiological role.

Mood Regulation (The EPA Connection)

While DHA is structural (building the brain), EPA is functional (calming the brain). There is strong clinical evidence linking EPA specifically to mood regulation.

• The Mechanism: Neuroinflammation (inflammation in the brain) is increasingly viewed as a contributing factor to low mood and depressive states. EPA competes with arachidonic acid (an inflammatory Omega-6) for enzymes in the brain. By winning that competition, EPA reduces the production of inflammatory cytokines that can negatively impact mood.

Hepatic Health (Liver Fat Reduction)

You previously noted your excellent ALT levels, indicating a healthy liver. Omega-3s are a proactive tool for maintaining this.

• The Mechanism: Omega-3 fatty acids have been shown to improve insulin sensitivity in the liver and, more importantly, reduce liver fat synthesis. They help the liver oxidize (burn) fatty acids rather than storing them.

Ocular Health (DHA Concentration)

The retina contains one of the highest concentrations of DHA in the human body. It is literally the structural fat that allows your eyes to process light.

• The Mechanism: DHA maintains the fluidity of the photoreceptor membranes. As we age, these levels can deplete, which is a risk factor for Age-Related Macular Degeneration (AMD).

Sleep Efficiency

Emerging research suggests a link between Omega-3 status and sleep quality.

• The Mechanism: DHA stimulates the production of melatonin (the sleep hormone). Low levels of DHA have been correlated with lower melatonin levels and disrupted sleep architecture.

Part 3: The "Sardine" Situation

Okay, let's address the tin elephant in the room. Salmon is easy to love. It’s the steak of the sea. But the real superhero of the keto world is the humble Sardine.

I know. The smell. The look. The idea of it. But here is the logic:

1. Low Mercury: Because they are at the bottom of the food chain, they don't accumulate toxins like tuna or swordfish.

2. Nutrient Density: You eat the skin and the (soft) bones. That means you are getting a massive dose of Calcium, Vitamin D, and Selenium along with your Omega-3s.

3. Portability: It is a shelf-stable, perfect-macro meal for about $3.00. I have learned to treat a tin of sardines not as a "snack," but as a "Health Potion." A little hot sauce, a little lemon, and I am refueling the machine.

Part 4: The Wild Factor

Just like with eggs, the source matters. Farmed salmon is often fed soy and corn (which raises its Omega-6 content). Wild-caught salmon eats... well, smaller fish. Living in Nova Scotia, I have the luxury of access. I prioritize Wild Atlantic Mackerel and Wild Salmon. If I buy farmed, I look for "sustainably raised," but wild is always the king.

The Takeaway

If seed oils are the poison, fatty fish is the antidote. My protocol involves trying to eat fatty fish about 3-4 times a week. It keeps my skin clear, my joints lubricated, my brain sharp, and—most importantly—it keeps the inflammation in my chest at zero. We live by the sea. We might as well survive by it.