Sardines vs Cod Liver: Which is Better for You?

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 18 February 2024

⏱️ 4 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this video, we’re going to talk about preventing muscle loss due to aging. At around age 50, women go through menopause which causes hormonal changes. Men experience hormonal changes around age 60.

As you age and your hormones change, you can become deficient in skeletal muscle. This is known as sarcopenia. Around 40% of your metabolism is related to your muscles, so this can have detrimental effects.

In women, estrogen decreases with age, but progesterone drops even lower. Without progesterone, you end up with a lot of problems from estrogen.

Cholesterol is a building block for steroid hormones, like testosterone and estrogen, which directly affect your muscles. This is why low-cholesterol and low-fat diets can cause muscle loss. Coincidentally, this is why you see muscle damage and diseases associated with statin drugs.

Here are 6 ways to protect and support your hormones to help prevent muscle loss as you age:

1. Infrared light can increase melatonin. Sunlight, fire, and candles all provide infrared light.

2. Regular, consistent, resistance exercise is the most potent stimulator of muscle building.

3. Ensure adequate intake of high-quality animal protein. Aim for .8 to 1.2 grams of protein per kilogram of body weight each day.

4. Consume plenty of cholesterol from meat and dairy.

5. Try pregnenolone supplements. Start out with 30 mg per day for women and 100 mg for men.

Pregnenolone is a precursor for important hormones related to muscle building.

6. DHEA is a precursor for hormones that help build muscle. Try 25 mg for women and 100 mg for men.

DATA:

https://pubmed.ncbi.nlm.nih.gov/6122168/

https://www.frontiersin.org/articles/...

Transcript

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0:00.0	You know a lot of people eat sardines, they're very healthy. I consume them, they're great,
0:06.1	a very good source of omega-3 fatty acids, but I want to introduce you to another food that has
0:11.2	even higher amounts of omega-3 fatty acids.
0:14.0	Cod liver.
0:15.1	I recommend you have both because they both have their own strengths.
0:20.5	But so many people have never even heard about cod liver. I think they're missing out.
0:24.0	Now I want to first touch on this cod liver oil thing because why do they have cod liver oil and why don't they promote other fish liver oil type products?
0:37.2	And that is because something's very unique about the codfish.
0:40.8	In the muscle of the codfish, there's not much oil. Why is that?
0:46.7	Because all of the oil is in the cod's liver, not the muscle. In a salmon, they have small livers, not as much oil, hardly at all. Most of it is in the muscle meat.
0:58.0	So let's start with the omega-3 fatty acids. That would be both EPA and DHA. EPA is more for inflammation and
1:06.0	DHA is more for brain nerve heart. So with omega-3 fats withardines, we're dealing with 0.9 to 2 grams of omega-3 fatty acids.
1:19.0	Versus cod liver, we're dealing with 9 to 11 grams of omega 3 fatty acids. So hands down
1:26.1	cod liver has way more omega 3 fatty acids. All right next one is
1:30.0	Vitamin D. Sardines will give you 4.8 micrograms.
1:35.0	That basically gives you like 24% of your R.DAs.
1:38.0	Yet on the cod liver side, we're talking about 100 micrograms.
1:42.0	So 4.8 micrograms so 4.8 micrograms to a hundred micrograms for
1:46.0	cutover that's going to give you 500% of the RDA. Next one is
1:49.9	Vitamin A I'm not talking about beta karate and I'm talking about the active form called
1:54.0	retinal. Vitamin A is for your vision, vision at night especially, the
1:59.2	inner mucosal membranes of your mouth, your throat, your sinuses, your lungs.
	...

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