So when we're looking at code paths, we're actually looking at cold pressed orders that haven't been heated beyond 42 degrees. And these that's actually when we purchase them from the health food stores should be in dark waffles, ideally in the refrigerator in order to keep them stable. When we get them home they need to be also kept in the fridge. In fact even capsules of essential fatty acids I would recommend once open to store them in a cold place just to keep the the quality of them only from freeze them if you're looking to take in something long term that's been opened. So in regards to where to find them in the diet, linseed flaxseed are a common, inexpensive way of getting the essential fatty acids that needed just so close before you consume them. hemp seed without the shells sprinkled on to foods again, once they're opened, keep those refrigerated You can also soak things that walnuts for a couple of hours for consuming and use the cold pressed hours, but using small amounts and making sure those always have a small amount of lecithin mixed in with them.

For example flax oil is in a tablespoon within a meal or within drink, use a teaspoon or two teaspoons even of lecithin in order to balance out that ratio of three and six. So as I spoke about in the previous recording, we need twice as much omega three as six within the body. In this climate, the colder and darker the climate, the more omega three we need within the body to keep our bodies warm, but also to raise serotonin and to regulate the hormones. So twice as much omega three to six, and so a real reduction in the Omega six in the diet and an increase in influx in Amiga three and that may come from organic grapeseed oil I'd recommend organic because rapeseed is actually sprayed quite a lot with pesticide. And so if you are going organic without the healthier cold press walnut oil or walnuts themselves, and then using the ratio of less than the flax oil in the diet for some people who studied fish that may be a source of omega three, and also allergies.

So you're starting to consume these threes in a larger amount. Some of the allergies that are out there now would show quite easily available of the marine phytoplankton. Also, using blue green algae, there are some mega three in products such as spirulina, they started to think about which green are these you can consume regularly as part of your your diet, but also thinking about DHHS, EPA supplement from our gi which is a wonderful alternative to the fish oils and so That's really something that's new into the market that's easily obtainable. The moment a beacon source of those products. dfj particularly is wonderful for brain activity. And so good for children and for pregnancy, and particularly good for fertility.

And research has shown that women who consume high DHT levels prior to conceive in have healthier pregnancies and are able to feed to nourish their babies with the right levels of meat, the three which leads them into breastfeeding successfully. And then babies being born with a higher IQ because of the D h g that started off in prior to conception process. So da j for men and women is crucial. And in the beacon diet, there isn't a source of d h J. And as we go down the RV route, so it's a big emphasis on that currently, especially within the fertility world, and so people who will not We can might consume Fisher from 50 ha from Fisher. And that's an option.

But we have to be clear about the source of that. If you are going down that route, personally, I think because the vegan option is there, then it's something that's so great, there's an opportunity to be able to have a beacon the source of it. Now, we can really benefit from that and it's cleaner for the body and better, generally, ethically and environmentally. So what does a reduction in six meter six mean in the diet, it means cutting out most knifes actually, for a while, you might start off with a fat real phase of bringing down the Amiga six by cutting down on nuts and seeds. So all other nuts and seeds other than walnuts, ham, linseed, chia will actually have high levels of omega six. And so certainly the admin interface where you might reduce those and reducing things like color connector short term will help you to address that balance.

And then if you are still eating dairy products and some meat then you are getting quite division, Mika six there. So the ratio of omega c would need to go within the diet and lifestyle. So that needs to be a conscious thing in order to get the balance for regulating your weight. Because when we have too much at stake, some of the things that can go wrong are increase in weight, and a type of skin tone that can appear lacking in collagen. And also longer term things such as this can develop within the breast breasts and also throughout the body. So too much sixes will create fatty tissue, and that's been shown in studies.

Remembering as women people tend to go down the evening primrose oil route and that is a source for me to sex. Too much six can actually increase the chances of premenstrual tension. So many people, as we know, sort of historically has taken evening primrose oil for PMT, and that can be effective alongside Amiga three. But if it's just taken as an Amiga six and a GLA source, we might find longer term that hormonal imbalances can actually be increasing rather than decreasing. safflower oil is another source of GLA and omega six, and therefore something that women tend to turn to for premenstrual tension. But the key here is to think about him because him as three, six and nine is a balance that also has GLA which is the key ingredient for premenstrual tension.

So GLA is gamma linoleic acid, which is an important one, but with the correct balance of three, six and nine within the diet. So hemp can be For source of that, when we're talking about a median nine, then Amiga nine is something that's quite safe to take in large amounts, it does really benefit our skin. So things like avocado, coconut oil and olive oil containing Mika nine, and the body will when you've got too much of it, it won't actually sort of create a toxic effect it will excrete it through the skin. And so you could maybe get away with more of that longer term and get good good skin quality, especially by applying the the oil directly to the skin. But the most important thing to learn from this after the session is the sixth ratio that you've got twice as much to meet the three six within the body.

Because when sixes become high, the body will convert some of that to weak nine, but usually if the livers sluggish will be in access in the system which gets stored and then that will lead you to to be weight gain. Possibly skin disorders, longer term like eczema and so on. And so for this session, just check that ratio and really address the lubrication within the cells through the essential fatty acids.