Fish Oil & Muscle Metabolism | Educational Video | Biolayne
Вставка
- Опубліковано 17 лис 2024
- Get my research review REPS:
biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month:
biolayne.com/w...
/ laynenorton
/ biolayne
/ biolayne
I'd venture to say the strength gains come from fish oils positive effects on joint pain/integrity, motor unit recruitment, and recovery.
I did my own fish oil test about 10 years ago when I was on a big health kick and got into the best shape of my life (lowest bodyfat, strongest and most aerobic). I had been reading about Omega3 to Omega6 ratios and went all in, upping my fish oil capsules to about 20-30 a day (just costco 300mg of the epa/dha), 4-6 with each fat containing meal/snack. End result was I felt amazing, happy/euphoric, slept better, etc.
I have been taking fish oil for years for joints & heart health, so this is just a bonus
Fish Oil is great. Take one a day. Helps with my joints. Ligaments & tendons & that’s all I need to keep me going & growing 💪
As a personal anecdote I almost never eat fish so I was probably deficient in fish fats, when I started taking fish oil I noticed a big improvement in erectile function after just a few weeks.
Only after noticing the change I looked up the studies on the topic and there actually was some limited evidence for it though with small sample sizes.
Seeing that I have a very large sample size, would I have to take more to achieve the same effect?
@@horses2572 I was going to make a penis size joke too, but I was too slow... Too little, too late I suppose.
@@horses2572 You have enough to have a sample size??? :-O
@@bogrunberger Unlike most guys, he's got more than one
😊
i took fish oil and not only did i get stronger and smarter I could also swim faster which i think is a direct result of me becoming more fish like from the fish oil.
Are you able to breathe under water as well?
@@7ArchEnemy7 no. But when im going down on your mom I barely come up for a breath
wtf 😂
4 the algorithm and 4 massive muscle gains! 😌💪🏼
But the cardio is awesome as well))
Carlsons Liquid Fish Oil supplement (Lemon;)… Been taking this 25+ years
Per Teaspoon:
EPA 800 mg
DHA 500 mg
I take plaiin Cod liver oil. Plain to ensure freshness. Lemon can mask changes, will taste "off". Likewise capsules.🏊🏋♂️🦊
Funny, I've been taking Fish Oil every day for the last 26 days without missing. I have NO IDEA why starting three days ago, my squat was NOTICEABLY stronger. It kinda shocked me actually. I'm sure it had nothing to do with the fish oil....but, the out of the norm increase in strength did happen. Thank you.
Sure.
U r wekcime
Placebo
@@SSchithFoo But I didn't know about the fish oil idea til yesterday. Again, I have NO idea why my squat and dead lift power went up starting 4 days ago.... All I'm saying is I started fish oil supplements 4 weeks ago for the first time in my life. Been taking them daily for dry eyes...
Get Cod liver oil in a bottle guys this is the easiest way to get the right dosage.
It might seem expensive but it's not that bad actually. I pay between 15 and 20 euro for a bottle where I live.
I can only eat fish 3 or 4 days for that money and that bottle lasts me waaaay longer.
So in that regard I feel like it's very affordable compared to alternatives.
Those fish oil pills are a scam in comparison if you ask me.
The problem of cod liver oil is the taste...
@@Melesniannon I use cod liver oil with lemon flavour. Can barely taste the fishy 👍🏻
@@Melesniannon yeah u gotta get a flavored one. You can't taste the fish at all
@@NofirstnameNolastname @Tor Christian Stamnes Alright, that sounds like it's worth a try. Thanks guys.
I’m a fresh fishmonger and eat fish at least twice a day, I’m 46 and train 4/5 times a week, pretty heavy lifts and hard cardio sesh and have never been injured or have joint issues!!!Might be luck or the fish or I train sensibly!!!Hope it stays this way
How heavy’s pretty heavy
@@Dan-zs8pk pretty heavy is heavy for me
Sometimes heavier
@@jimbrammer5069 sounds too heavy ngl
@@Dan-zs8pk probs is🤗
This a problem in the U.K as well, per capsule the highest dose I can find was 250mg EPA/DHA and a lot of these studies have way more than 2 grams. Anyways, thanks for the great video. Very informative.
Tell me about it, I just gave up looking honestly when I saw the levels of EPA/DHA and price
Get cod liver oil from "mollers" for example it's got the right dosages as you can dose it yourself. And really it's not even that expensive.
It's not cheap but take that price and then calculate how many times you can eat fish for the same price, like maybe 3-4 days for the same amount of money that a cod liver oil bottle costs which lasts you sooo much longer.
Also I recommend getting a flavored one haha
@@NofirstnameNolastname I just ordered some Mollers 🤣 How much do u take per day? they suggesting 5ml..
@@SUPER8ALTERN8 haha nice going! I'm always happy to hear someone starts using it your body and brain will thank you. I Actually got 3 bottles in myself today that I ordered the other day to restock. Also got 1 for a friend who I was able to convince lol. Also tried to get my mom to take it but she's stubborn.
And yeah that's about what I take as well. I kinda vary between half a tablespoon and a full one which last time I measured was about 5ml(full spoon) but it's been a while and I have like 5 different sized spoons lol. But yeah between 2.5 and 5ml is my daily dose generally.
I take less if I already ate fatty fish the day before or know I will eat it the next day for example. There's also plenty of days I forget though haha.
But yeah the dose on the bottle is fine. Can even go higher I think depending on which youtuber you believe.
There was a woman on Hubermans podcast who took some pretty high amounts every day which was backed by science. The one with Rhonda patrick. They talk a lot about this supplement in that one.
@@SUPER8ALTERN8 also i hope u got a flavored one haha. I know we're all hardcore in the fitness scene and dryscoop raw chicken breasts but the unflavored one is a challenge haha. But lemon and apple taste great imo. But lemon is my favorite, it always feels like a tasty treat after dinner.
Would love a video on beneficial ratios of DHA to EPA in fish oil supplements, and which oils are better
Awesome and concise video, as always, Layne. I had no idea “high-dose” fish oil supplements were even a thing.
As a suggestion, I think the viewer/listener experience would be greatly improved if you increased the volume of your audio by a few dB before exporting and uploading! On this video in particular, I had to raise the volume on my device quite a bit to listen comfortably. Then, when the ad at the end played, my ears got blasted.
Thank you for so much quality info! Can’t wait for this week’s WTF!
I had to use a plugin to just hear it, I'm glad its not just me
I also kinda agree... However, I noticed that the audio in some of Layne's videos, the microphone gain level is turned up too high and the audio is clipping (sounds distorted)....
To me, a former audio engineer, this video sounds like the gain has been turned down. Which is great!
To improve the audio further, I would advise Layne to put up some audio damping materials to help remove the echo in the background.
It sounds like you are in a room with lots of glass, or very hard surfaces (ceramics, concrete, etc).
Putting up some audio dispersing materials makes a HUGE difference. Even hanging a few very thick bathroom towels will greatly improve the sound.
Sorry for the rant.
Hope Layne reads this and finds it useful.
Another great video Layne
Great video 👍🏻 But yeah, commercial fish oil dosage is ridiculous. I take 4 capsules a day normally. But I’m gonna increase it to 7 or even 10.
Is it possible the fish oil is improving joint discomfort and that is allowing an increase in 1RM without an increase in muscle tissue?
Exactly! I was thinking reducing inflammation especially in joints could both have an acute effect and they have the ability to train closer to their max with less pain/discomfort. I’m surprised he didn’t say anything about that-it was my first thought !
Sometimes it’s not practical for me to go to your sponsors websites to buy supplements, etc. Are you able to do a grocery haul (food, drinks, supplements) like typical things you’d recommend at say Costco or Aldi that would make it a little more relatable. I’m really trying to boost my protein for example, but it’s not all grass fed, grass finished… same goes certain fish oils; would be super helpful to see what has the layne seal of approval.
There is some speculation on as to what precentage of fish oil brands are actually rancid and possibly detrimental to health. Perhaps a more in depth video is in order?
Go get em Layne.
I eat a can of sardines daily plus 1 fish oil capsule (180mg DPA & 120mg DHA). Not sure if it boosts MPS but it helps mentally.
A good fish oil supplement has nearly 10x that amount. Don't skip the sardines lol
@@Cyb0rgd3ck3r no , thats a good amount. 10 times that would be 3 grams.
I ate salmon every day to bulk 10lb and increased my bench!
Must have been the DHA!!!
If it's farmed salmon it's still not going to be great for you in the long run. It's a carnivore fatty fish, meaning it needs to be fed other fish (or fish pallets).
This causes certain toxins to stack up in the fatty tissue.
Great info
Imo the best way to take fish oil is taking it in liquid form, it's cheaper and you can easily control the dose. As long as its not rancid it will taste very mild, and It won't take long until your used to the taste. If it is rancid it will indeed taste very bad, but rancid fish oil is also bad for you and capsules (etc...) will mask that issue.
I personally take cod fish oil just before I eat my first meal, that way It will not linger in your mouth or on your breath.
Just Eat Fish. Instead of taking Capsules.
People who hate fish exist 😊
@@artpopshipper9528
Holy Sh*t. I mean i know a Guy that Hates Milk Rice Avocados and Mango all the Same person, Hint Hint its not me I HATE Asparagus with a Passion. Especially White One. And Brussels Sprouts
I've read that almost all fish oil is rancid by the time it gets to the consumer, wish someone would do a reliable study on this.
As I always bite the capsule I can tell that the oil inside it is not rancid.
Bart kay did this. Unfortunately Layne and Bart are not fond of each other lol
It has nothing to do with fish, all Omega oils, in fact all unsaturated oils are prone to relatively fast oxidation (what we call rancidity). That's why hydrogenated oils were invented in the first place.
Just gotta start loving sardines
Refrigeration helps stave off oxidation
Thanks for the video 🫶🏿
Can you please do a video on coconut oil?
I heard Devon Larratt say he swears by high doses of liquid fish oil when his arms are beat up. He has a video somewhere where he shows the kind he uses - straight liquid fish oil down the hatch a few times per day.
Have you ever drank fish oil? Sh** is gnarly and can definitely feel bad on the stomach😂
@@Madchris8828 No way...but every month or two I get a couple bottles of the 1000mg capsules and eat mega doses for a while, like 6-10 caps with every meal.
I don't have the Vascepa studies, but my Cardiologist does, The participants who took both Vascepa and marine based fish oil had the same lowering of Triglycerides but not the same outcome as meaning Vascepa had a positive outcome for cardiovascular disease and marine based fish oil did not. My doctor does not understand why, he only knows the outcome of 2 studies.
Nice one!
Also keep in mind high dose fish oil supplementation increases risk of atrial fibrillation.
False
@@j.rob.5943 Not false, look it up. Numerous published studies, even the ones paid for by the manufacturers show increased risk of AFib in double blind placebo controlled trials.
Interesting
@@davin8r Big note here. This study was done on people with already high blood lipids. Due to another study pointing out specifically the risk increasing only with people that already have high lipids or heart issues. I wouldn't be too concerned here. Especially as omega 3 has been found beneficial for heart health in the general population. So if you're a healthy individual, it probably does more good than harm.
Probably because omega 3 is unstable and oxidized easily
Good to know, thanks
Layne do you take a fish oil supplement?
So, you're saying taking fish oil doesn't necessarily do squat.
Brother, did you shoot this in between your sets? 💗
Can’t recommend Triton from Legion Athletics enough
Did they test their cholesterol pre and post
The form of fish oil matters as well. You want a phospholipid, triglyceride, or maxsimill esterfied backbone oil. The cheap stuff which is merely ethyl ester based is not absorbed that well.
Any brand recommendation for quality fish oil?
@@vincentdin NutraSea, Nordic Naturals, Aqua Omega, Certified Naturals, CanPrev, Genestra, and NFH, too name a few.
@@SayWhatSuca thank you
@@SayWhatSuca
As I was looking up your list, I found NutraChamp. I found it cheaper than my Rxomega ultra strength, has higher dose and more capsules. What do you think of it?
May have?
I would be interested in more videos on any oil supplements on health and fitness. Right now I'm very interested in Flaxseed oil.
Here in norway we drink everyday but we take our fish oil, thats why we're so tall and good at skiing.
Hey mate, why are your videos so low volume? Makes it very inconvenient to hear on a laptop? Your vids from two years ago are better optimised audio wise
Are there any enhancement pills that enhance ligaments and tendons? Because their associated to longevity and it would be cool to be able to take pills that strengthen them faster.
Collagen protein
Are you coming out with an omega 3 supplement?
Were the athletes consuming the same amount of calories in both cases? So if they added fish oil, did they also decreased the daily consumed calories by the same amount?
If calorie intake was not monitored, could it be that they just simply ate more calories in the form of the extra added fish oil and that is why they performed better? (It is not significant difference, I know, but still...)
Or am I missing something?🤔
1 or 2 gram of fish oil doesn't make any noticeable difference in calories
audio levels are way too low
So quiet!
I’ve never been the kind to take a single capsule of fish oil. I literally always take like 10-15g
Thanks 👍😊
Is there realistically much of a risk of the oil in the capsules being rancid after being stored for too long or in direct sunlight or anything like that? I heard thomas delauer talking about it to mpmd but...its thomas delauer.... and im pretty sure he sells fish oil supplements himself.
Very good questione. I've never struggled this much deciding if I should purchase a specific supplement as I have with Fish Oil.
What about ALA? I would have liked this included in this study.
1000mg 400 mg epa 300 mg dha this is my order today , i am planning of eating 3x2 capsules of that daily
So guys I use this one from GNC which has 1000mg per capsule(big af capsule) its 734mg of EPA and 266mg of DHA, would yall say its a good enough dose? Its says on the container that one daily is enough
Hard to get a large amount of fish oil intake given each capsule contains just a few hundred grams and they’re huge. Good info as always.
Pre workout? Post workout? No difference?
Shouldn't really matter because your body builds up and distributes it slowly and consistently. What people like this never tell you is that you also get omega 3s from other sources like free-range eggs, certain plants etc.
New study out of North Carolina saying sucralose is "DNA toxic" and "should be avoided", thoughts?
Not enough evidence
How is Holly?
3 grams epa everyday works wonders especially for gear users
Are you always out of breathe in your videos because you work a pump into your arms before filming?
That's good q. Do u also ask this for Thomas guy, his arms are jacked too.
Maybe too much fish oil
For the fish oil rhythm
Does fish oil contain Mercury which is poisonous for the body
Barely anything compared to tuna
Are these oils very difficult to make synthetically? Seems odd to have to get from fish bodies.
There is an algae-derived alternative. But so far only one manufacturer exists.
Other benefit there is absolutely zero chance of fish contamination like heavy metals.
I usually go for 7Nutriti9n that in 2×2g capsules they got 660mg EPA and 440mg DHA + 300mg of other Omega 3s. Although it is a more niche European brand
Sports research triple strength
Reduced inflammation because the experimental group was theoretically in a less pro-inflammatory state? (I imagine they didn’t control for other things that could cause inflammation tho)
Now what about krill oil?
I can’t swallow pills. Does it work if I just eat sardines?
Yes it’s better
Like all Norwegians I'm raised on fish oil and capsules are a joke. I take a sip straight from the bottle a few times a week and get 5-10 grams per day easily. It shouldn't be exactly tasty, but it tastes awful it's probably rancid and not healthy anymore.
Fellow Norwegian, same here. Quality oil doesn't taste that strong, really. Similar aftertaste from really oily smoked salmon, which I love.
The negative is if you do not eat food with them, you can have some nasty fish burps lol. Yes it makes you burp sometimes. Buy the clean good brands and you will see benefits if you lift every week.
For algorithm........
Algorithmic
Like comment and scrubscribe
Gainzzz algorithm
For the algorithm
Wym?
I take a high dose fish oil plus cod liver oil
Is he out of breath?
The issue is it has way to much calories
Comment is for the Algorithm… Screw you Algo! I hate the B.S. you put in my home feed! As for you Doc, tank you kindly for the info sir!
For Al Gor
I already took 9 fishoil pills every day based on advice from andrew hubermen, for higher brain function. now theres 1 more reason for me to not forget to take it daily :))
Sound is very quiet???
1 rep max or now, we need those EFAs.
Useful nonetheless, thank U.
What's so useful about? "yeah err, the study was inconclusive and stuff, but uuhh fish is good for you ya know"
Fish Ol? You move to the Panhandle Layne? Lol
That’s a dangerous dose. Fish oil can increase the risk of bleeding and Afib.
For science
I've checked your store after the video. I noticed you use a sweetener in your protein - are you aware of the latest research regarding sucralose's genotoxicity and what are your thoughts about it?
Lol he probably read your comment and made the video partially because of it
@@ThrowinBombs80I was thinking the same lol
There is a video debunking the scare factor of that study.
Layne 💯 💯
for the algorithm 💪🏼
for the algorithm sir❤
For the algorithm!! 🎉🎉🎉
I think one should only take fish oil if found deficient in blood work period.
...especially so for people who already have thin blood.
Based on?
@@j.rob.5943 its a standard protocol. We should not just read scientific literature and start buying supplements. Anyone with a balanced diet might not beed any supplements unless your yearly blood work (lipid panels, CBC panel ) show otherwise. For example huge number of people in US are deficient im Vit D, so people just start taking supps thinking they are too. On my yearly blood work i was found to be deficient in Vit D so instarted supplementing but also improved mybdiet woth more salmon every day and regular walks in the sun and now i dont need tgose supps.
@@kineticswithkashan3192 It's a reasonable point but what is considered deficient/sufficient is according to a standardized norm of what we consider to be healthy. It says nothing about the beneficial effects that may occur such as what was shown in this study. The human body in its normative values isn't anywhere near optimized, it's merely not unhealthy. I could even go so far as to argue that if supplementing fish oil has beneficial effects, you're not as healthy as you could be and conclude that meets a definition of deficiency.
@@Melesniannon again for anything beyond the blood work if you feel the need if taking any kind if supp, a licensed healthcare professional need to be consulted
The highest ive seen is 500/250 per capsule
For the algorithm 🦾🇵🇹
Sardines for me
Food 🏋🏻👹
Yo hook me up with those capsules
For the algorithm!
What about rancid fish oils is that something to worry about
Infowars store red krill oil supplement
For the algorithm 🤙
Comment for the algorithm
Algorithm!
For the algorithm.
Have you ever done a video on Dr Sten Ekberg, I think he is mostly BS free.
He's just another chiropractor quack. 😉
@@PSA78 Much like chiroquacktor Eric Berg.
I imagine both know how to do chiropractic work. And Dr Ekberg is more to my liking. Some bs is known to come out of most mouths, but he seems like a decent chap trying to explain stuff…
What is to be said for the rancid oil capsules. Finding a quality supplement is hard
Yes that’s what I am concerned with
Just pick a reputable semi expensive brand (you get what you pay for), and store them in the freezer
@@thesmvikingbut was the damage already done in the supply chain before it reached your freezer
@@thesmviking Literally into the freezer? That's the first time I've even heard of this lol.
@@swires1 I don't know why it isn't common knowledge. You can store unstable compounds for much longer in the freezer. The warmer it gets, the faster it goes rancid.