Aloha my friends!
Apologies for missing last week — I was vacationing with my family in Hawaii!
In honor of the spearfishing I did while I was there (there are few things as deliciously satisfying as eating fresh fish you speared yourself from the ocean just hours before), I thought I’d share some of the incredible fitness benefits of eating fish!
(That’s my father-in-law with me)
First, one of the most incredible benefits of eating fish is that the protein from fish meat has been shown to selectively induce hypertrophy in Type II, fast-twitch muscle fibers!
It also increases the uptake of glucose into muscle (which also results in increasing muscle size).
AND — perhaps most incredible of all — it actually triggers slow-twitch fibers to change or “convert” to FAST-twitch fibers! There are VERY few things outside of fast-twitch training that can do that. And not only does that shift make your muscles faster and stronger, but fast-twitch fibers are significantly larger in diameter than slow-twitch fibers are, further increasing the overall size of the muscles.
That makes THREE separate and unique ways in which fish protein triggers muscular hypertrophy ON TOP of the normal muscle growth benefits that all protein intake provides.
Fish is also the single best source of Omega-3 fatty acids (outside of taking an actual Omega-3 supplement), which is why fish oil supplements are so good for you.
Omega-3s work wonders for almost every aspect of your health. To name just a few, they:
-Elevate multiple anabolic hormone levels in your body, including testosterone, ghrelin, and IGF-1, enhancing muscle growth and recovery times (much more on optimizing anabolic hormone levels coming in my next YouTube video!)
–Prevent muscular atrophy / breakdown
-Boost fat loss through multiple methods, including via thyroid hormone activation
-Increase energy levels and basal metabolic rate (how many calories you burn at rest)
-Improve virtually every aspect of cardiovascular / heart health
-Lower stress by suppressing cortisol levels
-Prevent and treat depression and other mood / mental disorders
-Can help treat eating disorders like anorexia
-Helps prevent breast and prostate cancer
-Extend longevity / lifespan by preventing DNA telomere shortening
Regularly eating fish has also been shown to significantly lower the risk of developing asthma and type 1 diabetes, reduce the risk of autoimmune diseases, rheumatoid arthritis, prevent loss of vision with aging.
It also protects the brain and significantly improves cognitive ability, even in healthy people (aka it makes you smarter).
Fish is also an excellent source of countless vitamins, minerals, and other nutrients.
It’s no wonder that multiple national health organizations recommend eating fish AT LEAST two times per week! Although if that’s not reasonably doable for you, you can substitute with a high quality fish oil supplement that contains not just EPA, but also DHA and DPA in effective doses (like the one I recommend in the Deal of the Week below).
Application: To maximize your gains and overall health, eat fish at LEAST 2X per week (and/or take a fish oil supplement)!!
Relevant Previous FTF Tips (for All-Access Members):
2) Week 50 | How to Naturally Increase Testosterone Levels (in Men)!
Relevant Research Article(s):
3) Effect of Omega-3 Fatty Acids on Telomeres—Are They the Elixir of Youth?
Relevant Dr. Gains YouTube Video(s):
1) You’re Doing Protein WRONG! (12 HUGE Protein & Amino Acid Mistakes Limiting Your Gains) ~100 Studies
Dr. Gains 
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