Why Knowing Your Omega-3 Index Could Be a Game-Changer for Your Health

You’ve probably heard that omega-3s are “good fats,” but did you know that tracking your Omega-3 Index can give you powerful insight into your overall health? While most people focus on cholesterol or blood pressure, the Omega-3 Index is an overlooked but critical marker that reveals the level of omega-3 fatty acids—specifically EPA and DHA—in your red blood cells. And yes, it's something you can actually test at home.

What Is the Omega-3 Index?

The Omega-3 Index is a simple measurement that tells you what percentage of your red blood cell membranes are made up of EPA and DHA—two essential omega-3 fatty acids found in fish and algae. A healthy Omega-3 Index is 8% or higher, but most Americans fall around 4% or less—a range linked to higher risk of heart disease, inflammation, cognitive decline, and more.

Why It Matters

Here’s what a healthy Omega-3 Index supports:

• 🧠 Brain Health – Omega-3s play a key role in memory, focus, and mood regulation. Low levels have been linked to mood disorders, depression, and cognitive decline.

• ❤️ Heart Health – Higher omega-3 levels are associated with lower risk of heart attacks, arrhythmias, and cardiovascular disease.

• 🔥 Inflammation Control – Omega-3s have natural anti-inflammatory properties that help counteract the chronic inflammation driving many modern illnesses.

• 👁 Eye Health – DHA is essential for retinal structure and function, supporting lifelong vision.

• 🧬 Healthy Aging – Omega-3s help stabilize cell membranes and support graceful aging at the cellular level.

How to Test Your Omega-3 Levels

This is where the Omega-3 Index Plus Test shines.

It’s a simple, at-home blood test (or if you are a patient we will be happy to perform in our office) —just a finger prick, a drop of blood on a test card, mail it in, and within a few weeks you receive a personalized, in-depth report.

The test includes:

• Your EPA + DHA percentage (your Omega-3 Index)

• Omega-6:Omega-3 ratio

• AA:EPA ratio (a key inflammation marker)

• Trans fat levels

• Individual EPA and DHA breakdown

• Personalized strategies to improve your numbers

Easy. No lab. Just powerful, actionable data.

How to Improve Your Omega-3 Index

If your levels come back low, the good news is it’s totally within your control to improve. Here’s how:

1. Eat More Fatty Fish

Aim for wild-caught salmon, sardines, mackerel, or anchovies at least 2–3 times a week.

2. Supplement with Whole-Food Omega-3s

When food alone isn’t enough—or you're looking for therapeutic support—Standard Process offers several high-quality, whole-food-based omega-3 options:

• Tuna Omega-3 Oil – A clean, sustainably sourced fish oil delivering natural EPA and DHA in triglyceride form for better absorption. Great for daily foundational support.

• Cod Liver Oil – In addition to EPA and DHA, this also provides natural vitamin A and D—excellent for immune and bone support.

• Olprima EPA/DHA – A more targeted option for those needing specific anti-inflammatory or cardiovascular support. Choose Olprima EPA for inflammatory conditions and Olprima DHA for cognitive or neural support.

All Standard Process products are rigorously tested for purity, potency, and sustainability—so you can trust what you’re putting into your body.

3. Reduce Omega-6 Overload

Eliminate processed vegetable oils (soybean, corn, canola, rapeseed) that throw your fatty acid balance out of whack. Instead, use olive oil, coconut oil, or grass-fed butter.

Final Thoughts

Your Omega-3 Index is a biomarker worth knowing. It gives you a clearer picture of your cellular health, heart risk, and inflammation levels than most standard labs ever will.

With the Omega-3 Index Plus Test, you can measure it easily and accurately from the comfort of home. And with support from Harding Holistics, you can take immediate steps to optimize it using whole-food-based nutrition you can trust.

One simple test. One powerful number. And the potential to protect your brain, heart, and cells for life.

Chiropractic Care and Protein-Based Eating: The Foundations of Our Family’s Health

Health is more than just the absence of disease; it’s a way of life. In our home, we believe that true well-being is built on a strong foundation of chiropractic care, protein-first nutrition, and a holistic approach to daily living. This philosophy isn’t just something we stumbled upon—it’s a legacy that has been passed down through generations in our family.

A Legacy of Chiropractic Healing

I am proud to be a third-generation chiropractor. My grandfather was a chiropractor, dedicating his life to helping others achieve optimal health naturally. His passion for chiropractic care was passed down to my parents, and now, I carry on that tradition with my own family and practice. For us, chiropractic is not just about treating pain—it’s about unlocking the body’s innate ability to heal itself. Regular adjustments keep our nervous systems functioning at their best, allowing our bodies to adapt to life’s stresses and maintain balance without reliance on medications.

Why Chiropractic Care Matters

The spine is the body’s central highway for communication. When it is misaligned, the nervous system can’t function optimally, leading to a cascade of health issues. Through chiropractic adjustments, we restore that alignment, allowing the body to function as it was designed to. From improving immune function to enhancing mobility and reducing inflammation, chiropractic care is the cornerstone of our family’s well-being.

We see the impact firsthand in our home. Our kids grow up with regular adjustments, rarely experiencing the chronic ailments that so many children today suffer from. Whether it’s colic, ear infections, or postural imbalances from too much screen time, chiropractic care has provided us with natural solutions to keep our children thriving.

The Power of Protein-Based Eating

Nutrition is another pillar of our health philosophy, and for us, it starts with prioritizing protein. In a world filled with processed foods and quick fixes, we choose to fuel our bodies with organic, nutrient-dense foods. Protein is the foundation of our meals, providing the essential building blocks for muscle repair, immune function, and sustained energy.  Our typical dinner contains 3 pounds of meat.

We emphasize high-quality, organic sources of protein—grass-fed beef, free-range chicken, and wild-caught fish. By making protein the priority, we ensure our bodies get the nutrients they need to stay strong and resilient. This approach not only supports physical health but also enhances mental clarity, energy levels, and overall vitality.

A Holistic Home: Raising Kids in a Natural Environment

Health doesn’t stop at adjustments and nutrition. Our holistic approach to life extends to the way we raise our children. We homeschool, not just for the academic freedom but for the opportunity to create a learning environment that aligns with our values. Our kids learn in a setting that prioritizes real-world experiences, hands-on education, and an appreciation for nature.

We believe in the importance of getting outside, breathing fresh air, and staying active. Whether it’s hiking, biking, or simply playing in the backyard, movement is a daily priority. We limit exposure to toxins by choosing organic foods, natural cleaning products, and non-toxic personal care items. And most importantly, we cultivate an atmosphere of love, togetherness, and gratitude—values that shape not just our health but our overall happiness.

Living a Life of Wellness

Our family’s health journey is built on time-tested principles: chiropractic care to keep our nervous systems strong, protein-first nutrition to fuel our bodies, and a holistic lifestyle that nurtures both physical and emotional well-being. This isn’t just a trend for us—it’s a way of life, rooted in generations of experience and success.

If you’re looking to take control of your health, start with the basics. Get adjusted. Eat real food. Get outside. Prioritize your family and your well-being. Health isn’t something we find in a pill—it’s something we cultivate through the daily choices we make.

Here’s to a life of vitality, balance, and true wellness!

With love and gratitude,

Dr. John

Heart Health: Why Your Heart Deserves Attention and How Harding Holistics Can Help.

Your heart works tirelessly every day, pumping life-sustaining blood and nutrients throughout your body. It’s a powerhouse organ that rarely gets the attention it deserves—until something goes wrong. At Harding Holistics, we believe in taking a proactive, holistic approach to heart health, combining state-of-the-art technology and high-quality supplements to help your heart thrive.

Why Heart Health Matters

The health of your heart directly impacts your overall well-being. The rate, rhythm, and tone of your heart—key indicators of its performance—can reveal a lot about your current health and even predict future concerns. Addressing these factors early can prevent complications and optimize your body’s natural functions.

The Heart Sound Recorder: A Window into Your Heart

One of the most innovative tools we use at Harding Holistics is the Heart Sound Recorder (HSR). This non-invasive test measures the rate, rhythm, and tone of your heart, providing valuable insight into its function.

• Rate: How fast your heart beats can indicate stress, nutrient deficiencies, or other health concerns.

• Rhythm: Irregular heart rhythms may point to imbalances that need to be addressed.

• Tone: The strength and quality of your heartbeats reflect the overall health and vitality of your heart muscle.

Dr. John, who has probably looked at more HSR graphs than most people have had cups of coffee, brings a wealth of experience to the table. With thousands of graphs analyzed, consultations with other doctors, and a knack for translating squiggly lines into actionable advice, he’s helped support people with everything from palpitations to anxiety, arrhythmias, bundle branch blocks, and blood pressure concerns.

The Healing Power of Nutrition: Supplements for Heart Support

At Harding Holistics, we emphasize the role of nutrition in supporting a healthy heart. Here are some of our go-to supplements:

• Cataplex B by Standard Process: This powerhouse supplement provides essential B vitamins to support energy production, nerve health, and proper cardiovascular function. B vitamins help maintain healthy circulation and reduce the effects of stress on the heart.  The B vitamins that are found in beef liver convert mechanical energy into electrical energy which help with nerve conductivity.    

• Cardio Plus by Standard Process: A blend of essential nutrients and antioxidants, Cardio Plus supports heart muscle function, strengthens blood vessels, and promotes optimal cardiovascular health. It’s an excellent choice for anyone looking to nourish their heart at a cellular level.

• Cardiotrophin PMG by Standard Process: This specialized supplement contains unique proteins and peptides designed to support the heart’s cellular integrity and overall function. It’s an excellent option for maintaining a strong and healthy heart.

• MediHerb’s Hawthorn: Known as nature’s heart tonic, hawthorn has been used for centuries to strengthen the heart, improve circulation, and support healthy blood pressure. This herbal remedy is a gentle yet powerful way to enhance cardiovascular resilience.

How Harding Holistics Can Help

Our holistic approach combines advanced diagnostic tools, nutritional support, and chiropractic care to support and optimize your heart health. We use the Heart Sound Recorder to identify any irregularities and develop a tailored plan that may include dietary changes, high-quality supplements, and therapies to improve your heart’s function.

At Harding Holistics, we’re here to empower you with the tools and knowledge you need to take control of your heart health. By addressing imbalances early and holistically, we can help you live a healthier, more vibrant life.

Take Action for Your Heart Today

Don’t wait for warning signs to show up. Your heart works hard for you every second of every day, and it deserves the best care. Schedule a visit with Harding Holistics to experience the benefits of the Heart Sound Recorder and our comprehensive heart health support. Together, we can ensure your heart stays strong, steady, and resilient for years to come.

- Dr. John

It’s getting cold

We are entering a season of increased treats, more time spent inside, less sunlight, decreased physical activity, increased stress, and more sickness. The good news is we can do a lot to help fortify our body and improve our health. Time to start thinking of “food as medicine.”

One of the strangest things with the typical American diet is that we are overfed yet undernourished. We have an abundance of calories, yet that food has relatively little nutritional value. This time of year treats are in abundance - both food and beverage. Food can be a tremendous healer or a slow poison. Eat real food: meat, fruits, vegetables, cheese, yogurt, butter, olive oil, nuts. The base of what you eat should be real food. Challenge yourself and switch to a whole food diet, or a Mediterranean diet, or a Paleo diet. One of my favorite things is sitting together as a family and sharing a meal. It is common for my family to cook and eat together. Our meals are high protein. We make soups, bone broths, beef chilis, everything with lots of protein. We work hard to limit our sugar intake and treats. We enjoy going trick or treating. Visiting friends, walking around for 90 minutes, and sorting through the spoils of the evening. We pass out apples and rubber duckies instead of candy. I make sure our Halloween candy disappears. This is because I have the most difficult time with sweets. If sweets are around, I will eat them. It is much easier for me to get rid of them once than be tempted every time I walk by the “treat cabinet” at home.

As the weather cools sports and activities move indoors. In Ohio sunlight becomes scare and we begin to pile on layers of clothing. Sunlight is not reaching our skin. We need to supplement with vitamin D. My family supplements with Cataplex D and Cod Liver Oil. Cod Liver Oil contains the omega-3 fatty acid DHA, is a natural source of vitamin D, as well as the antioxidant vitamin A.

As physical activity decreases, so does our health. Because of colder weather and decreased daylight we find ourselves spending more time indoors. There is less outside work to be done. It is not as enjoyable to walk or exercise alone in the dark. Find something to keep you moving. Meet up with a workout group, go to a gym, start a daily stretching routine, try yoga, or put on extra clothes and go outside for a walk. Limit technology, have conversations, connect with others. Instead of sitting around and watching devices, play games, tell stories, read, or do a family workout (planks, pushups, air squats, stretching). Come over to our house and enjoy our wood burning stove!

The season of consumerism can be very stressful. We spend a lot of time trying to spoil our kids, our loved ones, our friends. Instead try investing in experiences or time with your loved ones. Trust me, everyone will appreciate a connection more than a gift. It is a great time of year to start a meditation practice. Breath work is calming.

I hope this provides you with a new idea or a spark to motivate. Please share your successes. I want you to be strong and healthy. If you start to get sick or want to fortify your body we have lots of great immune support in the office.

Happy November!

Protein

There is a lot of information out there about the correct amount of protein to consume, how much protein you should take at one time, and what happens to the extra. Each one of us is different so things will vary. However, too many people do not consume enough protein. Increasing your protein consumption provides sustained energy for longer periods of time, it decreases your hunger and cravings, protein builds muscle, it improves sleep, boosts metabolism, protein supports brain cognition, it allows you to build an intermittent fasting window (maybe going to 1 meal a day), protein helps your body repair itself, and the list goes on.

My recommendation is 1 gram of protein per pound of ideal body weight. Take me for example. My ideal weight is 180 pounds - so I work toward eating 180 grams of protein per day, usually I get more, sometimes less. Here is the protein I ate yesterday: 1 Pure Paleo beef broth protein shake = 40 grams of protein. 12 oz serving of Fage 5% plain greek yogurt = 36 grams of protein. 1 can of Wild Planet Albacore wild tuna = 31 grams of protein. 1 pound of 80:20 ground beef (burgers) = 78 grams of protein. Cheddar cheese for my burgers, 3 ounces of cheddar cheese = 22 grams of protein. This is a total of 207 grams of protein. I also ate some fruit, pickles, ketchup, roasted potatoes, and Haagen Dazs mint chocolate chip ice cream.

4 days per week I do CrossFit style workouts, high intensity training with weight lifting. The other 3 days my workouts are less intense (walking, stretching). I fast for 20-24 hours on the days I don’t lift weights, I go from dinner to dinner without eating. On my fasting days I eat one big meal - typically lots of meat plus fruit, cheese, and yogurt. I consume 180+ grams of protein in a single sitting. Some believe that is too much protein at one time. Is it? No. Because, the protein I am eating is from whole foods. Whole food proteins (beef, venison, eggs, cheese, etc.) contain macronutrients which slow down absorption. Whole food proteins are slowly absorbed over hours. For example, a cooked egg has a protein absorption rate of 3 grams per hour. So, 4 cooked eggs containing approximately 24 grams of protein will be absorbed over 8 hours. Slower absorption reduces the oxidation of amino acids produced, resulting in improved whole body protein availability and balance.

The flip side of slow absorbing proteins are fast acting proteins, such as whey protein. Whey protein has an absorption rate of 10 grams per hour. The quick breakdown of whey protein allows rapid availability of amino acids which can spike muscle protein synthesis. Yet, you will have increased oxidation of the amino acids produced and less efficient whole body protein synthesis. A study from Areta et al. showed the distribution of 20 grams of whey protein every 3 hours “has the potential to maximize outcomes of resistance training for attaining peak muscle mass.” This is where the maximum protein absorption of 20-25 grams comes from. If you are body building this is where you want to be. For the rest of us whole food protein is where we want to be.

The majority of us, those looking to improve ones health, increase performance, achieve high levels of functioning, should work toward consuming 1 gram of protein per pound of body weight. Put your focus on protein. The rule in my house is protein 1st, just ask my kids. Which brings up another point: dealing with children can be a challenge! We just have to be a little more creative. Burgers for breakfast. Good quality whole food protein shakes, Protein smoothies. Full fat milk and cheese. Beef sticks. Tuna fish. Sardines. Bacon and eggs. Start thinking of cereal as a dessert food. I am not against carbs. They taste delicious and are easy to consume. However, it is too easy to become a carboholic. Increase your protein and watch your energy, mental clarity, and strength take off.

Steak and eggs for everyone!

Two journal articles for further knowledge.

1.) Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31. doi: 10.1113/jphysiol.2012.244897. Epub 2013 Mar 4. PMID: 23459753; PMCID: PMC3650697.

2.) Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.