🧠 Love Yourself, Week 2: Omega Balance, Inflammation & Recovery

When we talk about recovery, most people think of sleep, hydration, or stretching — not their fat intake. But the balance of omega-3 to omega-6 in your diet has a huge impact on how inflamed, sore, foggy, or fatigued you feel day to day.

Most modern diets are overflowing with omega-6s (from seed oils, chips, processed foods), while omega-3s (found in fatty fish, walnuts, chia) are seriously lacking.

That imbalance doesn’t just affect your joints — it influences your brain, mood, energy, and ability to bounce back after training.

Here’s how to bring it back into balance 👇

💪 MOVE: Reduce Inflammation with Smarter Recovery

The food you eat shows up in your cells — even the ones that help you recover.

When you eat too many omega-6s, your body becomes more prone to chronic low-grade inflammation. Add in tough workouts, stress, or poor sleep, and your recovery can get sluggish — no matter how well you’re training.

Omega-3s, especially EPA and DHA, help your body resolve inflammation and return to baseline faster.

This week, try:

• One steady-state cardio session (Zone 2 pace) to support circulation + recovery

• A full-body mobility session to ease joint stress

• Nasal breathing and long exhales during cooldowns to shift your nervous system into rest + repair mode

Training tears you down. Recovery builds you back up. Omega-3s help make that process faster, cleaner, and more complete.

🥗 FUEL: Omega-3 vs Omega-6 — What You Need to Know

You need both types of fat. But the standard American diet has gone off the rails: too many seed oils and processed snacks (omega-6), and not nearly enough cold-water fish, seeds, and greens (omega-3).

The result?
→ More inflammation
→ Slower healing
→ More joint pain and brain fog

How to rebalance:

✅ Reduce omega-6 overload

• Watch for: soybean, corn, sunflower, safflower, and vegetable oil

• Cut back on: fried foods, ultra-processed snacks, fast food, and commercial dressings

✅ Increase omega-3 intake

• Add: wild-caught salmon, sardines, mackerel, walnuts, chia, flaxseed, pasture-raised eggs

• Aim for: 1–2 servings/day of omega-3-rich foods

• Consider a supplement if you’re not getting enough through food

💡 Pro tip: Pair your omega-3s with colorful produce (like peppers, berries, and citrus) to support antioxidant and vitamin C synergy.

🧠 MIND: Clear the Inflammation Haze

Chronic inflammation doesn’t just show up in your muscles. It impacts your mood, mental energy, and ability to focus.

Research has linked omega-3 deficiency (and omega-6 excess) to:

• Brain fog

• Poor sleep

• Increased anxiety or irritability

• Slower decision-making and problem-solving

This week, try tracking how you feel — not just what you eat.

Ask yourself:

• Did I get any omega-3s today?

• Did I reduce the processed oils or snack foods I usually lean on?

• Did I feel sharper, clearer, or more grounded after meals?

This is inflammation from a lifestyle lens. And it’s one of the biggest unlocks for sustainable energy.

🔁 Weekly Challenge

Pick one omega-3-rich food to increase this week (like salmon, flax, chia, or walnuts), and one omega-6-heavy source to reduce (like fried snacks or packaged dressings).

That’s it. One in, one out.
Simple. Strategic. Sustainable.

Want more recovery-friendly fuel ideas or help building a performance-based meal plan that fits your life? Let’s talk — or DM me @steph.salzman.