Day 12 of 100 Days Muscle Resistance Workout Challenge
Topic: Fats as hormones’ best friends and muscle-supporting nutrients.
Learning Material
When people think of fats, they often picture something to avoid—but for muscle growth, fats are silent allies. They don’t just sit in your body as stored energy; they play an active role in hormone production, joint health, and even mental sharpness.
Key Insights: Healthy Fat for Muscle Growth
Hormones and Muscle Growth: Your body’s main muscle-building hormone, testosterone, is partially made from cholesterol1—a type of fat. Without enough healthy fats, your hormone balance can dip, slowing recovery and muscle gains. Omega-3 fatty acids also help regulate cortisol (the stress hormone), which, when chronically high, can break down muscle tissue.
Fat as a Slow-Burning Energy Source: Unlike quick carbs, fats provide a steady energy supply. This matters for long workouts or recovery days when you don’t want to “crash.” Think of fats as the slow-burning logs in your metabolic fireplace, keeping the fire alive long after the kindling (carbs) burns out.
Fats and Recover: Healthy fats reduce inflammation in your body2. After a heavy leg day or intense cardio, omega-3s (like those from salmon, walnuts, or flaxseeds) act like a calming balm for sore muscles and joints.
Story Example:
Imagine your muscles are construction workers rebuilding after a workout. Proteins are the bricks, but fats are like the project managers and logistics coordinators—ensuring workers get paid (hormones regulated), the roads stay open (joints supported), and there’s no strike (inflammation reduced). Without them, the whole project slows.
My Reflection
I’ve always known that omega-3-rich foods are “good,” but I never really understood why. Today’s learning pushed me to check the sources and finally see the science behind why so many doctors recommend them.
My husband also eats omega-3-rich foods, though in moderation because of his kidney condition—his doctor advised him to limit it to about one tablespoon a day. I usually rely on a supplement, but knowing that omega-3s can also help manage stress makes me want to take them more consistently. I also realize it’s important to get them from real foods, not just capsules.
There are three main types of omega-3s: ALA (alpha-linolenic acid), which comes from plants, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which come from marine sources. Since the body only converts a small percentage of ALA into EPA and DHA, variety matters.
Plant-based sources (ALA):
- Flaxseeds & flaxseed oil
- Chia seeds
- Walnuts
- Hemp seeds
- Soybeans & soybean oil
- Canola oil
Fortified foods:
- Omega-3-enriched eggs
- Certain brands of yogurt, milk, or bread
Today I had yogurt with flaxseed and a little canola oil. Still, I know I’m not getting enough overall. Now that I understand the benefits more clearly, I want to make a real effort to include omega-3-rich foods in my diet.
Today, I’ve eaten Yogurt with flaxseed and canola oil. I don’t think I eat enough of them. Since I know the positive impact on the body, I would definitely work on getting them.
Biometric data
Change in Weight from Day 1: -1.8 lb.
Skeletal Muscle: 39.8%
Muscle Mass: 94.8 lb.
Adjustment Ideas (Strategic adjustment)
- Diet: Add one portion of omega-3-rich food (salmon, chia seeds, walnuts) three times a week to support recovery and hormone health.
- Mindset: Reframe fats as allies, not enemies—when you see avocado or olive oil, think “muscle fuel,” not “weight gain.”
- Micro-habit: Pair a small handful of nuts with your afternoon tea/coffee instead of a carb-only snack.
Notes
- J. Delarue et al., “Fish Oil Prevents the Adrenal Activation Elicited by Mental Stress in Healthy Men,” Diabetes & Metabolism 29, no. 3 (2003): 289–95, https://doi.org/10.1016/s1262-3636(07)70039-3. ↩︎
- Philip C. Calder, “Marine Omega-3 Fatty Acids and Inflammatory Processes: Effects, Mechanisms and Clinical Relevance,” Biochimica et Biophysica Acta (BBA) – Molecular and Cell Biology of Lipids, Oxygenated metabolism of PUFA: analysis and biological relevance, vol. 1851, no. 4 (2015): 469–84, https://doi.org/10.1016/j.bbalip.2014.08.010. ↩︎