Fish Twice a Week — Include Oily Fish — 60-Second Protocol

27s · captions burned in · sound on

biohack · 2026-11-05

Eat fish at least twice a week, and make one of the two oily.

The American Heart Association advises eating fish, particularly fatty fish, at least two times a week, about 3.5 ounces cooked per serving, choosing oily fish such as salmon, sardines, herring, mackerel, lake trout or albacore tuna. The NHS gives the same two-portion target and asks that one portion be oily fish.

Evidence: medium the American Heart Association reports that eating fish about twice a week is linked with lower risk of heart disease and ischemic stroke (observational evidence) oily fish is a food source of omega-3 fatty acids, which most people eat little of; the NHS notes oily fish is particularly rich in them

The protocol

Watchcanned and smoked fish can be high in salt, so check the label
Chooseoily fish such as salmon, sardines, herring, mackerel, lake trout or albacore tuna; bake, grill or steam rather than fry
Targetat least 2 servings of non-fried fish per week, one of them oily fish
Servingabout 3.5 ounces (roughly 100 g) cooked per serving per the American Heart Association; the NHS counts a portion as around 140 g
Durationongoing

Skip this if

  • pregnant or nursing women and young children should avoid fish with higher mercury levels such as shark, swordfish, tilefish and king mackerel
  • the NHS advises girls, women planning a pregnancy and pregnant or breastfeeding women to keep oily fish to no more than 2 portions a week
  • avoid fish and shellfish you are allergic to; people with a fish allergy should not follow this habit
  • canned and smoked fish can be high in salt, which matters for anyone told to limit sodium; ask a clinician or dietitian if unsure

Full transcript

Eat fish at least twice a week, and make one of the two oily. The American Heart Association says about three and a half ounces cooked per serving. Salmon, sardines, herring, mackerel, lake trout or albacore tuna. Bake, grill or steam rather than fry, and check the label on canned and smoked fish — they can be high in salt. A fish allergy rules this habit out. agegen.ai. Generate your prime age! ~~ Mr. Age

Sources

Find out which protocol you actually need

Your passport age is a date. Your Prime Age is the age your habits suggest — 12 questions, 2 minutes, no signup.

Take the 2-minute quiz A new protocol daily on Telegram

Educational content, not medical advice. Talk to a licensed clinician before changing how you treat a health condition.