The surest path to your everyday bliss. The right amount of Omega 3s and nutrition for your wellbeing.

Happiness isn’t a nonstop high. For us, the real win is an elevated baseline: that steady, grounded sense of wellness that makes you more resilient, less reactive, and far harder to knock off course when a day goes sideways. We unpack why that baseline is built less by hype and more by biology. I share why omega-3 fatty acids matter so much for mental health, mood, and brain function, especially the marine forms EPA and DHA. We talk about how your brain relies on healthy fats for cell membra...

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  Hey guys and welcome back to another episode of Change Wired Podcast, where we explore all the tools, methods, strategies and possibilities to unlock and use more of our human potential every day to create the most extraordinary life experience and create more positive impact in the world. My name is Angela Sharina. I'm your host, your master health, sleep, stress management, nutrition and fitness executive coach 360, and just someone who is really passionate and pumped about all of the things related to human thriving, performance and positive change. Today, guys, I'm going to share with you

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  some essential tools to be a happy person every day. And I'm not talking about being this, I don't know, happy go around, everything is fun and super optimistic about everything kind of person. No, it's more about, you know, actually, I loved what Claude, while editing and rewriting my post, the phrase that Claude came up with. The purpose, the goal is not a high peak, it's an elevated baseline. And so for me, happiness, it's about contentment, groundedness, this underlying feeling of wellness. And when you have that, you're just so much more resilient.

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  And life's challenges and struggles don't touch you that deep. They don't make you get lost in your emotional weather and tangles. And you kind of get into solving the problems and challenges and being okay with life not being perfect, because it never is, it's not supposed to be. And being okay with things not being perfect and you still feeling well and content and peaceful. So that is a state that I'm Striving to cultivate in myself and help my clients, my friends, my family, everyone to cultivate as well.

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  And a huge part of it, and underestimated, hugely underestimated from my perspective, part of it is understanding that a huge part of it is human body. Up there, these days, I love to repeat this phrase. The surest path to your everyday bliss is taking good care of your vessel. And also another phrase that I love saying these days. I'm the happiest person with 2.5 grams of omega threes in me every day. And some people think that, I don't know, I'm joking, but I'm actually not.

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  I wanna share with you some data from really good

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  scientific sources, research institutes, that will sort of translate what I'm talking about here, right? Omega 3 fatty acids, I'm talking about EPA, DHA, the ones that are finding, found in marine sources, whether that's fatty fish or algae, in food, obviously, but then also in supplements. So omega 3 fatty acids play a critical role in brain function and mental health by acting as fundamental structural building blocks and biochemical regulators.

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  Cell membrane fluidity, like how omega threes improve brain function. Your brain is nearly 60% fat and it preferentially uses DHA, one of those omega threes, to construct neural membranes. It keeps this, this omega 3 keeps this membranes fluid and flexible, which is essential for rapid, efficient communication between brain cells. Like, why does it matter? Let me find what I was looking for actually, the data, why it matters. Elevating depression. Data compiled by Harvard Health Publishing notes that omega threes easily cross the pineberry berry, interact with mood-regulated molecules. Clinical trials show that they are highly effective as an add-on therapy.

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  Actually, the specifically EPA, one of the omega threes found in, again, marine sources, have been used along with the treatment or sometimes as a treatment or a...

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  Something that is used to maintain great mental health and mood. These omega threes are maybe not medications, but they have this profound therapeutic effect because they are so essential as a building block and also

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  a facilitator of many reactions and many processes related to mental functioning and our metabolism and our mood, regulating certain neurotransmitters like serotonin and dopamine, those things that make it feel content and happy and driven and motivated. But cellular function, good cellular function in your brain and your body depend on those omega threes. They're almost like nobody gets enough, at least not in that amount of 2.5 grams for sure, which, when you think more than two grams, what is recommended to create the positive noticeable effect? Sometimes it takes even more, you know, sometimes less, but I, when I recommend omega threes to my clients,

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  I recommend no less than two grams every day. Then stress and anxiety regulation. Omega threes impact this APA, HPA axis, helping the body regulate biological response to stress and lowering excessive cortisol production, right? Some people say like, oh, there is a lot of cortisol, you know, you need to modulate that. One of the key things to modulate that is eating those essential nutrients like omega threes, so your body can do proper job regulating your cortisol and stress response. And by the way, stressed cells or stress in your body makes your cells to use like up to 60% more energy.

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  So it's kind of like you get your budget and you spend 60% more of it just because the stress is not regulated in your body. And part of regulating that stress is eating essential nutrients like omega 3 fatty acids. Omega 3 fatty acids again play a crucial role in brain and mental health function. So when I say I'm the happiest with two point five grams of omega threes in me daily. That's just my experience, what I noticed. You know, I do all the, a lot of other things consistently as well. But I noticed that when I add on top of that, on top of good sleep, on top of good exercise, on top of already balanced nutrition, that amount of omega threes.

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  I'm just like my baseline of content, of being content and grounded. It just goes up. And when something hard happens, a difficult conversation, a curve ball, a day that goes sideways. Or like yesterday, I got a no from one of the jobs that I was applying for. It doesn't touch me that much. I'm like, okay, that didn't feel nice. But let me explore what's, you know, what I can do, learn from that, wide when this way, et cetera. And I'm just like calm and resilient and okay with that. I'm more effective and less tangled in my own emotional weather. Again, back to the saying, the surest way to your everyday bliss is to take good care of your vessel.

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  People often these days comment on how happy, optimistic I am all the time. And only I know the full story. And the full story is that as a kid, as a teenager into my twenties and even now. Well, I battled with a lot of internal demons back then. But even now, I know that that baseline, it depends on certain conditions of me taking care of myself. Yes, you know, I did a lot of internal work, books and journaling and coaching and mindset work, reflection, all of it mattered. But nothing made the impact that consistent, like this unglamorous daily healthy habits that I did.

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  Sleep, movement, daily walks, balance, diet, and yes, omega threes in the right amount and the right quality. It's not some dramatic, you know, journey or retreat, not some psychedelics or magical, you know, mushrooms or retreat.

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  No, but these basics, that's actually what your body needs. Your body does not need magical mushrooms and microdosing and going on retreats. What your body needs as a machine, as a vehicle, is good building blocks, good fuel, good service. And those are your science-backed health habits, which we learn more and more about. Here is what I got to believe from my experience, experience with my clients over eighteen years of working globally and really good research on humans. Your thoughts, your emotions, your energy, the things that define the quality of your

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  everyday life are more a result of your biology than they are of what's on your mind. In fact, your mind is a result of your biology. It's hard to feel bad about yourself when your body is thriving and it's very easy to feel not good when your body is suffering, sometimes quietly, sometimes with pains and other obvious signs. So many people, guys, are searching for like meaning and answers and inner peace for these days and they're searching for the right things and in the right direction inward. But very often they're skipping the foundation, the body, the vessel where all your internal life exists.

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  It's kind of like if you have a dirty vessel or a broken, leaky vessel, no matter how good quality of water you put in it, if the vessel is dirty, the water is going to get dirty. And if the vessel is broken and leaky, the water is going to leak out of it, right? So the same is with your body. Your body is this instrument. And when you tune it well, the music on the universe starts playing a different symphony through you, quite literally. You know, if you tune a piano well, I finished musical school early in my life. If you tune a violin, they play completely different music. So

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  your health habits are this tuning of your instrument, this cleaning. So then, when you put good water in it, like your mindset, your self-work, it actually stays clean and doesn't leak out. So, the purpose of today's podcast, guys, is to help you realize that your mental and emotional, your mental health and emotional thriving starts with your body. The body came first, then there was mind and emotions. And so the better the quality of your body, of your vessel, the better you maintain it through this unglamorous

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  work of daily habits. One of those habits is getting enough of omega threes, the better the quality of your thoughts and emotions. And it is so much freaking easier to stay happy, functioning well, and repeating that over and over and over again. So yes, I still stand by the same words. The surest way to your everyday bliss, take good care of your vessel, and stop looking for meaning all that much, and start looking after your body more consistently. And to the practical advice, so what do I recommend you to do? Yes, besides good quality sleep, which is hugely important, you know, somebody asked, somebody shared

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  with me their experience, like, oh, you know, I improved my sleep and I just feel so much better about everything. I'm like, yeah, and that's why I prioritize sleep. Now, you might be getting what I'm saying. So yes, sleep is important, exercise is important, well-balanced meals, not some diet, but meals that satisfy your nutrient needs and requirements, and it has

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  Certain metrics that you need to meet, whether that's your protein amount, your fiber, your vitamins and minerals, your antioxidants, micronutrients. Our human diet needs to meet certain requirements, certain metrics, certain numbers. So, yes, eat that balanced diet. And on top of that, here is a short list of supplements that I myself and many other evidence-based practitioners recommend to take on a regular basis. Yes, till the rest of your life, because you wanna be thriving till the rest of your life, and nobody's getting any younger. And with age, your body doesn't work better.

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  It works kind of worse, so you wanna keep up these habits. They also did this beautiful research on older adults, sixty plus, where they made people, a group of people, to take a very average multivitamin serum. And the other group did not take that supplement. And in the next, I think it was either three years or three to five years, people who took that supplement improved or maintained cognitive function, all cosmetology was lower. They basically just significantly so, did much better. Again, there was a baseline, then they did this intervention, and then they measured

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  it again. And so, older adults who took that daily supplement did better on all health biomarkers. So, what I recommend in terms of supplements? Multivitamin, just make sure that it covers all of the essential nutrients in the amounts that are recommended to older adults. Doesn't matter what diet you eat, guys. Like, don't take mega doses, but your essential needs, daily needs, take those. Whatever your body doesn't need, it will excrete it, and what your body needs, it will take it. So, daily multivitamin was one hundred percent of your daily needs of nutrients. Then you get your omega threes.

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  Again, for most people, I do recommend two grams plus, probably two, around two grams is really good amount to shoot for. And you wanna make sure that you are getting the omega threes in the amount of two grams, not just, not just fish oil. And there is a difference. And also, those are not plant or land-based omega threes that you find in things like walnuts or chia seeds. Those are different. Just a few specifics, you know, nutrition and health, they are broad, but in some ways, they're also very specific.

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  So multivitamin, omega threes, magnesium of the form, you know, it depends what you're trying to do. But I do recommend what is recommended in scientific community. Three to four hundred milligrams to supplement of elemental magnesium or actual active ingredient. Then you have your calcium. That I recommend modulating based on how much dairy products, the richer source of calcium you consume. Calcium is important for your muscles, for your brain, for your bones, for your teeth, for your neural health, for your digestion, for so many things. It's not just bones. And if you're not fan of dairy products, you're not getting enough. And vitamin D three, sometimes that comes in your multivitamin.

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  Sometimes that comes with your magnesium and your calcium supplement, because they work together to perform a lot of functions. So they are like a team. And that's why it's important to take a multivitamin and all the nutrients together. Not necessarily in one meal, but over the course of one day. Because a lot of them do work like a team. And if you don't have one team member, the rest of the team does not work. A lot of things in our health are like that. They're team players. They do not perform their functions by themselves the best. They need their teammates. And so magnesium, calcium, vitamin D three are usually paired because they work together and they need each other to maintain optimal function.

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  And last but not least, make sure that you get enough of your protein. Make sure you understand what enough protein means in your situation. Usually it is recommended for adults, one point eight to two point two grams of protein per body weight. You get them from food and from supplements. And I personally supplement with one. Serving of protein because I'm a huge fan of protein rich foods and I eat a lot of it for breakfast and for lunch and for dinner. You don't need to tell me to eat my protein. I'll eat it every day for every meal. I just love how it makes me feel. Also, some of your brain chemicals that make you feel motivated and happy

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  and just make you feel good and focused and energetic and grounded and calm. They also need that protein. Your body needs them to make those happy molecules. So protein is important. And yeah, again, back to this idea that the surest way to everyday bliss and peace is taking good care of your body, not randomly and sometimes when you get sick or you are in pain, but every single day till the rest of your life. And once you build the systems and the habits, it's actually not that complicated. I never feel like I'm doing extra work.

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  I just love doing what I'm doing and with nutrition you will eat anyhow. So you might as well make sure that you eat the right stuff that keeps you happy, grounded and peaceful. No matter what life, what turbulence life throws your way. So that's it for today, guys. Before we say goodbye and sum up the episode, I would like you to invite to share this podcast episode with at least one other person who needs to hear that to start thriving more consistently. So share this podcast episode with them, rate, review on any platform that you find our podcast on.

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  So we reach more ears who want to thrive, stay healthy, stay happy now until the rest of their lives. So please help me to reach more people all around the world. To sum up this episode, again, what I recommend you taking on top of sleep, exercise and balanced diet is

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  Daily multivitamin in the amounts that are needed per day for an adult human. Omega threes amount two, between two to three grams of omega threes per day from good quality sources, marine sources, the ones that come from the sea. And then you get your magnesium, calcium, D3 separately or in one supplement that they often come together because again they work as a team. And protein, just make sure that you get enough of that for breakfast, lunch and dinner. Thank you guys for tuning in. Thank you for listening. And till next time, keep growing and keep thriving.