Olive Oil vs. Fish Oil: Which One Is Better for You?

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NUTRITION 🥑

Olive oil or fish oil? Ever wondered which is healthier? Both are famous for their health benefits, but they work in different ways. Let’s look at which one (or both!) deserves a spot in your diet.

What’s the Big Deal About Olive Oil?

Olive oil comes from olives (duh!) and is a staple in Mediterranean cooking. It’s loaded with healthy fats called monounsaturated fats, which are great for your heart.

People love olive oil because it’s great for your heart, helps lower bad cholesterol (LDL), and keeps your arteries clean. Olive oil also fights inflammation thanks to its antioxidants, which reduce swelling in the body. It’s also perfect for cooking, whether you’re making salads, sautéing veggies, or just dipping bread in it.

When it comes to olive oils, extra virgin olive oil is the best choice. It's the least processed and keeps all its natural goodness, unlike regular olive oil, which loses some healthy compounds during refining.

What About Fish Oil?

Fish oil comes from fatty fish like salmon, mackerel, and sardines. It’s packed with omega-3 fatty acids, which your body can’t make on its own.

It works wonders for your brain health, helping improve memory and potentially reducing the risk of depression. Fish oil is also great for your heart by effectively lowering triglycerides (harmful fats in your blood) and helping prevent heart disease. Additionally, fish oil can be a game-changer for people with joint issues, as it helps reduce stiffness and discomfort associated with arthritis.

With all these powerful benefits, fish oil is truly a must-have for your health. And if you're not a big fan of salmon or sardines, taking high-quality fish oil supplements can give you the same omega-3 boost your body needs.

Olive Oil vs. Fish Oil: Which One Wins?

Here's the good news: you don't have to choose! Olive oil and fish oil work better together as opposed to rivals. Use olive oil for everyday cooking. It's great for your heart health. Meanwhile, take fish oil for boosting brain power and fighting inflammation.

The smart move? Enjoy both. Cook with olive oil daily or drizzle it on your veggies. Get your fish oil by eating fatty fish twice a week (or take a supplement if fish isn't your thing). Together, they cover all your bases, great taste plus full-body benefits.

And that’s it! Two super oils, one healthy you. Easy, peasy!

EXERCISE 🏋️‍♂️

Bulgarian Split Squats: Your Secret Leg-Building Exercise

If you want stronger legs, better balance, and a killer workout, you need to try Bulgarian Split Squats. This exercise might sound foreign (literally and figuratively), but it’s just a one-legged squat with your back foot resting on a bench or chair. Don’t let the simple setup fool you. It’s tough but totally worth it.

Why Bulgarian Split Squats?

Most people do regular squats, but Bulgarian Split Squats have some big advantages:

1. Stronger Legs – They work your quads, glutes, and hamstrings hard.

2. Better Balance – Since you’re on one leg, you improve stability.

3. Fixes Muscle Imbalances – If one leg is weaker, this exercise helps even things out.

4. No Heavy Weights Needed – You can use just your body weight or hold dumbbells for extra challenge.

How to Do Them Right

Here’s the step-by-step:

1. Find a Bench or Chair – It should be about knee height.

2. Stand a Few Feet Away – Face forward, place one foot behind you on the bench.

3. Keep Your Chest Up – Don’t hunch over.

4. Lower Slowly – Bend your front knee until your thigh is parallel to the floor (or close).

5. Push Back Up – Drive through your front heel to stand up.

If you wobble at first, that’s normal! Hold onto something for balance until you get the hang of it.

Common Mistakes

• Leaning Too Far Forward – Keep your torso upright.

• Knee Caving In – Make sure your knee stays over your toes.

• Short Range of Motion – Go as low as you comfortably can for max results.

Make It Harder (or Easier)

• Too Easy? Hold dumbbells or a kettlebell.

• Too Hard? Don’t use weights or lower the bench height.

Give It A Shot

Bulgarian Split Squats may not be the most glamorous exercise, but they work. Give it a shot and add them to your leg day 2-3 times a week. You’ll notice stronger, more balanced legs in no time. It may just become part of your exercise routine.

BIOHACKING⚡

Curcumin Absorption: How Your Body Gets the Benefits

Curcumin is the bright yellow compound found in turmeric. It’s the spice that gives curry its color. It’s also known for its powerful anti-inflammatory and antioxidant properties. But here’s the problem: curcumin is hard for your body to absorb. That means even if you eat a lot of turmeric, you might not be getting all the benefits.

So, how can you help your body absorb more curcumin? Let’s break it down in simple terms.

Why Is Curcumin Hard to Absorb?

Curcumin has poor solubility, meaning it doesn’t dissolve well in water. Because of this, your digestive system has a hard time absorbing it properly. Another issue is the fast breakdown. Once curcumin gets into your body, your liver processes and breaks it down quickly, leaving little time for it to work. On top of that, even if you consume a lot of curcumin, only a small amount makes it into your bloodstream, so you might not get the full benefits. These challenges make it important to find ways to boost absorption.

Ways to Boost Absorption

Luckily, there are a few tricks to help your body absorb more curcumin:

1. Pair It with Black Pepper (Piperine) - Black pepper contains a compound called piperine, which slows down the breakdown of curcumin in the liver. Studies show that adding just a pinch of black pepper can increase absorption by up to 2,000%! That’s why many curcumin supplements include piperine.

2. Take It with Healthy Fats - Since curcumin is fat-soluble, it absorbs better when eaten with fats like:

• Olive oil

• Coconut oil

• Avocados

• Nuts

Try mixing turmeric into a smoothie with almond milk or cooking it in a stir-fry with oil.

3. Heat Helps - Heating turmeric (like when cooking) can make curcumin easier for your body to use. That’s why turmeric in curries or golden milk (a warm turmeric drink) is a great option.

4. Try Liposomal or Nano Curcumin -Some supplements use special technology (like liposomal or nano-formulations) to make curcumin more absorbable. These forms are designed to bypass digestion and get into your system more effectively.

5. Eat It with Quercetin (Found in Apples, Onions, and Tea) - Quercetin, a natural compound in some fruits and veggies, may help slow down curcumin breakdown, similar to black pepper.

The Bottom Line

Your body struggles to absorb curcumin on its own. But you can fix this with three simple tricks. First, always combine it with black pepper. Second, eat it with healthy fats like olive oil, coconut oil, or avocado since curcumin is fat-soluble. Third, if taking supplements, choose enhanced versions like liposomal curcumin for maximum absorption. These easy tweaks mean you'll finally get all the anti-inflammatory and antioxidant benefits turmeric is famous for, rather than just flushing most of it down the toilet!

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Make This: Mediterranean Turmeric Salmon Bowl

Ready in: 25 minutes
Serves: 2

🧄 Ingredients:

• 2 salmon fillets (5–6 oz each, skin on or off)

• 2 tbsp extra virgin olive oil (divided)

• 1 tsp ground turmeric

• 1/2 tsp paprika

• 1/2 tsp cumin

• Salt and black pepper to taste

• 1 can (15 oz) garbanzo beans, rinsed and drained

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, chopped

• 1/4 red onion, thinly sliced

• 1/4 cup chopped fresh parsley or mint

• Juice of 1/2 lemon

🥣 Yogurt Garlic Sauce (optional):

• 1/2 cup plain Greek yogurt

• 1 clove garlic, minced

• 1 tbsp olive oil

• Pinch of salt

• Juice of 1/2 lemon

🍽️ Macros

Mediterranean Turmeric Salmon Bowl

• Calories: 639

• Protein: 43.7g

• Carbs: 32g

• Fat: 36g

Yogurt Garlic Sauce (per serving):

• Calories: 103

• Protein: 5.2g

• Carbs: 4g

• Fat: 9g

🔥 Instructions:

1. Marinate the salmon:
   In a bowl, mix 1 tbsp olive oil with turmeric, paprika, cumin, salt, and pepper. Rub this paste on both sides of the salmon. Let it sit while you prep the rest.

2. Cook the salmon:
   Heat 1 tbsp olive oil in a skillet over medium heat. Cook salmon for 3–4 minutes per side (depending on thickness) until it flakes easily and has a golden crust.

3. Sauté the garbanzo beans
   Heat a splash of olive oil in a skillet. Add the chickpeas with a pinch of cumin, salt, and paprika. Cook for 4–5 minutes until golden and slightly crispy.

4. Assemble the bowl:
   In each bowl, start with the warm garbanzo beans. Add cherry tomatoes, cucumber, red onion, and herbs. Squeeze lemon juice over the top.

5. Add salmon:
   Place the cooked salmon fillet on top of each bowl.

6. Optional sauce:
   Mix yogurt, garlic, olive oil, lemon juice, and salt in a small bowl. Drizzle over the salmon or serve on the side.

💡 Why This Works:

• Salmon brings in brain-boosting omega-3s.

• Olive oil supports heart health.

• Turmeric fights inflammation.

• The garbanzo beans, veggies, and herbs add fiber, crunch, and Mediterranean freshness.

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