Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!
TODAY’S LEVEL UP:
Coach's Corner: Omega-3s After 40: The Supplement Your Joints, Heart, and Muscles Are Asking For
Supplement Spotlight: CoQ10 — Keep Your Engine Running
Did You Know?: Omega-3s may help you hold on to muscle as you age
Myth or Real: "Eating fish a couple times a month covers your omega-3 needs."
Fit Trivia: Which chemical-engineering grad played the towering Soviet boxer in Rocky IV?
Omega-3s After 40 — The Supplement Your Joints, Heart, and Muscles Are Asking For
Most supplements are hype. Omega-3 fatty acids — the fats found in fatty fish — are one of the rare exceptions with a genuinely deep body of research behind them. For men over 40, they hit three areas that all start needing more attention at once: heart, joints, and muscle.
Why they earn a spot:
Heart health: The two key omega-3s, EPA and DHA, are linked to lower triglycerides and support healthy blood pressure and heart rhythm — meaningful when cardiovascular risk climbs with age.
Joint comfort: Omega-3s are anti-inflammatory, and many people with achy, stiff joints report less soreness and morning stiffness when they get enough.
Muscle retention: Emerging research suggests omega-3s may improve how well aging muscle responds to protein and training — a real advantage in the fight against age-related muscle loss.
How to get enough:
Food first: Aim for two servings of fatty fish a week — salmon, sardines, mackerel, herring, or trout. That's the most reliable, best-absorbed source.
Supplement the gap: If you rarely eat fish, a fish-oil or algae-oil supplement providing roughly 1–2 grams of combined EPA + DHA per day is a reasonable target. Check the label for the actual EPA/DHA amounts, not just "fish oil," since they're often lower than the headline number.
Store it smart: Keep fish oil in the fridge and toss it if it smells strongly rancid.
A quick note: if you take blood thinners or have a bleeding condition, clear high-dose fish oil with your doctor first. For most men, though, getting omega-3s handled is one of the simpler, better-supported moves you can make — quietly supporting the heart, joints, and muscle you're working to protect.
Supplement Spotlight: CoQ10 — Keep Your Engine Running
You take care of your truck, your tools, and everything else you rely on to perform. Your body deserves the same attention. CoQ10 is a naturally occurring compound your body uses to help produce energy, and it's one supplement worth knowing about as you get into your 30s and beyond. Your natural CoQ10 levels can decline with age, which is why it has become a popular supplement for healthy aging.
Here's what it actually does: CoQ10 works inside your cells, particularly in your mitochondria, which are responsible for producing the energy your body uses every day. It also acts as an antioxidant, helping protect cells from oxidative stress. It isn't a magic energy booster or a replacement for good sleep, nutrition, and training, but it supports some of the basic machinery that keeps your body running. (nccih.nih.gov)
How to take it: 100 to 200 milligrams per day is a common supplemental amount. Take it with a meal that contains some fat to help with absorption. You may see two forms on the shelf, ubiquinone and ubiquinol. Both are forms of CoQ10, so don't assume you need the most expensive bottle to get the benefits.
We recommend thinking of CoQ10 as a "keep the engine running" supplement, not a shortcut. As you get older, the goal isn't just to look good in the mirror. It's to have the energy, strength, and capacity to keep doing the things you enjoy for years to come.
We are a proud partner of Thorne Supplements! We are affiliated and use these products. We may receive commission from your purchase.
FROM RYAN’S DESK
Shortcuts promise speed but rarely deliver lasting results. Real change requires patience, effort, and repetition. Don't trade long-term progress for temporary convenience. The easy route saves time today but can cost you years tomorrow. Be the guy who respects the process. That's where lasting results are earned.
Did You Know? Omega-3s May Help You Hold On To Muscle As You Age
Omega-3s may do more than soothe joints — they might help you keep muscle. In several studies, older adults who supplemented with omega-3s showed a better muscle-building response to protein and resistance training than those who didn't, and some saw improvements in muscle size and strength. Researchers think the fats help make aging muscle more "sensitive" to the signals that trigger growth, partly countering a phenomenon called anabolic resistance — the tendency of older muscle to respond less to a given dose of protein. It's not a substitute for lifting and eating enough protein, but it may make both work a little harder for you.
Myth or Real: "Eating fish a couple times a month covers your omega-3 needs."
Mostly myth. A twice-a-month salmon dinner is better than nothing, but it falls short of the intake tied to real heart and joint benefits. Guidelines generally point to two servings of fatty fish per week — roughly eight times what an occasional meal provides. And not all fish are equal: white, lean fish like cod or tilapia carry far less omega-3 than fatty options like salmon, sardines, and mackerel. If weekly fatty fish isn't realistic for you, that's exactly the gap a quality fish-oil or algae-oil supplement is meant to fill. Consistency matters — omega-3s build up steadily in your tissues, not from one big dose.
Our Picks: Supps We Actually Use
Some of our coach’s favorite supplements:
Creatine (Travel Packs) - $36
Add this to your water in the morning or in your post-workout shake. Creatine is one of the few supplements that has a mountain of data proving its benefits. Don’t miss out on it!
A great way to hit your protein goals. Don’t rely on a protein powder alone, but add it as a post-workout shake or midday shake to increase your protein intake and hit your protein goals. Remember, high protein equals higher muscle and higher satiety.
Replenishes essential electrolytes. Use this if you sweat a lot, do intermittent fasting, or go on long-distance walks, hikes, or runs.
We are a proud partner of Thorne Supplements! We are affiliated and use these products. We may receive commission from your purchase.
Fit Trivia: Which Swedish actor — who holds a master's degree in chemical engineering — played the towering, seemingly unbeatable Soviet boxer Ivan Drago in Rocky IV (1985)?
Answer: Dolph Lundgren! At 6'5" with a real martial-arts background, he made "If he dies, he dies" one of the decade's coldest villain lines — and later became a fitness figure in his own right.
Ryan Engel, Intl. Fat Loss Coach
Ryan is a leading fitness coach and one of the most known professionals in the space.
He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.
Publisher: Ryan Engel
Editor: Michael Pender
📧 Need to reach Modern Fitness News?
Get in touch by responding to this email or sending a message directly to our chief editor at [email protected]. We are always on the hunt for good stories!
