Fish Thins The Skin?
Fish thins the skin. How many times have you heard this one? How come when you do hear this, it often comes from someone boasting immense experience—someone who's dieted in just about every conceivable way? They’ll passionately claim they've tracked every detail, maybe only altering one element at a time, such as switching from meats to fish while keeping their macros intact.
What do most people say in response to these bold claims? A laugh here, a chuckle there, brushing it off as nothing more than nonsense spouted by folks who don’t know their science, right?
It’s amusing to witness this dismissal because scientific research has increasingly validated what seasoned pros—be they from decades past or contemporary athletes—have discovered through their grit and perseverance. Yet, there remains a sizeable community that scoffs at any assertion lacking empirical evidence, as if it’s completely false or absurd. This, quite frankly, is infuriating. The absence of definitive studies doesn’t equate to something being false; rather, it signifies that a theory hasn't yet been proven or disproven. The reality is bleaker: it could very well be true, or it might be a wild myth, and none of us truly knows. Yet, the standard retort from those armchair bodybuilders and keyboard warriors is never “Hey, that's unproven!” but rather “Hey, that’s utter nonsense—it’s completely fake!” and so forth.
Now let’s dive deeper into the fish-thinning-the-skin assertion, which just a short while ago had Phil Heath facing ridicule for his claims. It’s a notion that’s circulated for years; interestingly, Phil specifically mentioned the benefits of **specifically white fish**.
So, where’s the supporting science on this? Remarkably, there is some intriguing research connecting those dots, and it’s compelling enough to warrant consideration. Some of the leanest bodybuilders we admire—those known for their so-called "thin skin"—were among the biggest advocates of fish consumption, particularly **specifically white fish**.
Let’s examine the science here—two major factors emerge: First off, fish boasts the highest ratio of polyunsaturated fatty acids (PUFA) compared to all other meats. What’s so remarkable about PUFA fats? Beyond enhancing insulin sensitivity and promoting muscle growth when added to the diet, as opposed to mono or saturated fats—which are notorious for prompting fat gain—PUFA fats also help fend off white fat/abdominal fat accumulation according to numerous studies. And there’s more! Animal studies indicate that incorporating PUFA fats into the diet leads to a reduction in skin fat thickness. That’s not something we hear often, is it?
Secondly, let’s investigate phosphorus content in fish, especially in **specifically white fish**. The phosphorus levels found in white fish can actually be double that of standard meats like chicken. One bodybuilder might barely scrape 5,000 mg of phosphorus daily, while another consumes a whopping 10,000 mg. (As a side note, the latter example belongs to the legendary Kevin Levrone, renowned for his notably "thin skin" and low body fat.)
So, why is phosphorus so powerful? Well, a separate discussion could delve deeply into that topic, but I’ll summarize: it prevents decreases in T4 and T3 during calorie-restricted diets, effectively averting the dreaded drop in metabolism while dieting. It also facilitates the creation of more lean muscle mass without altering other dietary factors. Additionally, phosphorus allows for more effective utilization of protein, meaning you can derive greater benefits even when consuming the same protein amounts as someone with lower phosphorus levels. Most fascinatingly, it reduces fat tissue hydration levels while boosting muscle tissue hydration levels, leading to fuller muscles and smaller-looking fat reserves. We all know what that translates to: it contributes to that coveted shrink-wrapped skin appearance characterized by minimal fat and robust musculature. So, besides directly inciting fat loss without major dietary changes, increasing muscle mass, and maintaining metabolic efficiency while dieting, phosphorus alters the look of fat cells by minimizing water retention.
Take from this what you will, but it’s a deep dive into some credible science for you. With all the recent studies echoing the experiences of seasoned professionals, it's only logical that we give due respect to the voices of those who have journeyed through varied dietary strategies, rather than hastily dismissing their findings because they're not yet "proven." Remember, just because something hasn’t received formal validation doesn't mean it lacks merit—it simply indicates we haven’t reached a conclusion yet.
Let me leave you with a thought-provoking idea: Pro bodybuilders have long claimed that spot reduction of body fat is possible. It baffles me how many still consider this a myth. Numerous studies illustrate spot-specific reduction in body fat achieved through targeted exercise. Yet the skeptics continue to chuckle, misguidedly believing that fat loss must uniformly occur across the body. They fail to connect the dots between frequently exercised body parts, which tend to become leaner, and less active areas, such as their cores, which often remain softer—often indicative of a sedentary lifestyle.
I plan to revisit this topic later, possibly outlining the studies that support these assertions as life permits. It's been a while since I posted on my public page, and I felt compelled to share my current thoughts on this intriguing subject!