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| Image 1: This would be a case where metformin probably won't help you to get your menses back - unless this is just one of your "yous" and you are taking high doses of anti-psychotics, of course. |
In view of the fact that I have piled up way more "
On Short Notice" items than I can possibly squeeze into one installment, today's news on the
right tea (green or black) for prostate cancer, the
purported anti-obesity effects of leucine and alanine, which turn out to be inferior to those of whole protein, the
anti-amenorrhea and weight loss effects of metformin in women on anti-schizophrenic drug and how this relates to PCOS, the
surprising N=1 cortisol-raising, high blood pressure and water retaining effects of stevia, the
stress and weight loss reducing effects of omega-3s and high DHA levels in the brain, and an effective yet rarely used hamstring exercise,
the "Nordic hamstring exercise", will be complemented by another installment of "
On Short Notice" either tomorrow (in case I don't find the time to write the next installment of the
Circadian Rhythm Series) or earlier next week... but enough of these organizational matters, let's see what we have in stock, here:
- Differential effects of green and black tea on prostate cancer risk
While we are, yet again, only dealing with epidemiological shenanigan
in a population living in a, if not the juggernaut of the far east, the
>50% increase in hazard risk in the 27,293 men from the Singapore
Chinese Health Study Julia A. Montague and her colleagues report for men
who drink 1 cup of black tea per day is somewhat alarming (Montague.
2012). The fact that the hazard risk decreases to +17% with more than 2
cups of black tea does yet suggest that this is nothing but a statistic
outlier. That said, black tea is (at least based on the results of this
study) overall probably as benign as green tea, which is totally devoid
of statistical beneficial or detrimental effects on prostate cancer risk
in this cohort of normal-weight men in their middle to late 50s.
This
result does by the way not conflict with previous research, which did -
if anything - only suggest a "borderline significant" beneficial effect
of green tea and absolutely no effect of black tea on prostate cancer
risk (Zheng. 2012). Apropos prostate cancer, just in case you missed it I highly suggest you take a look at
my brief write-up on the recently published "red meat will give you prostate cancer study" before you decide on whether or not you got to stop eating meat for the sake of your prostate.
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| Figure 1: If ~50g of leucine and alanine /kg chow are good, then 500g of whey are magic; makes you wonder, why you would want to add just one amino acid, instead of more protein, no? |
"Dietary L-leucine and L-alanine supplementation have similar acute effects in the prevention of high-fat diet-induced obesity",
that's the somewhat ill-chose title of a recently published paper by
Anne Freudenberg, Klaus J. Petzke, Susanne Klaus from the German Institute of Human Nutrition in Potsdam-Rehbruecke which does not
show that the ingestion of l-leucine or alanine, but rather an
isocaloric high protein diet version of the high-fat diets the
researchers fed their 10-week-old male C57BL/6 mice, prevented them from
getting obese (Freudenberg. 2012).
While the high fat + complete
protein mice hardly gained any body fat, the high fat + leucine and high
fat + alanine (both diets were "adequate" in protein and contained 100g
whey + 60g leucine and 100g whey + 45g alanine, respectively) got only
significantly less fat compared to their peirs on the 100g whey only
diet control HFD diet. Now, the high protein mice (500g of whey per kg
chow; =5x over baseline) simply consumed less energy, but so did the mice on the leucine and alanine enhanced diets, so that the title
of the study is not just misleading, it also disguises the most
important result of the study, which is high protein diets keep mice lean.
- "Cure-it-all-drug" metformin helps with anti-psychotic induced amenorrhea and weight gain, as well. If
metformin was not (a) no longer protected by patent rights and (b)
would not basically work via similar mechanisms as exercise I would
really begin to smell fraud over the ever-extending list of pathologies
this 1920s medication is good for (this is when it was originally
discovered, it took however until 1958 before researchers realized the
potentials and a pharma company introduced it to the UK market). New to
the list are the negative side-effects women experience in response to
anti-psychotic treatments. In a recently documented experiment, 48 women
(ages 18-40 years) with amenorrhea and weight gain in response to
clozapine, olanzapine, risperidone, or sulpiride (all anti-psychotic
drugs administered to treat schizophrenia) received a dose of 1,000mg of the wonder-molecule per day (Wu.
2012). After 2 months 25% of the women had resumed menstruation, after another 2
weeks it were 80% and after 3 months all women were eumenorrheic,
again (of the placebo group only 2 resumed menstruating). Instead of
gaining another 2kg of body weight, they had lost 2kg and the previously
thwarted prolactin, LH, and testosterone levels, as well as the LH/FSH
ratio had normalized.
Probably, some of you may now ask themselves: Will this work for me as well - though I am not taking anti-psychotics? I would love I could answer this question, but aside from polycystic ovarian syndrome (PCOS), where we have a couple of trials in which metformin was used with success (cf. Velazquez. 1998; Bela. 2009; Palomba. 2009), the scientific evidence is scarce and in view of the fact that we know even less about the underlying mechanisms by which risperidone & co cause amenorrhea and weight gain than about the almost magical omnipotence of metformin I honestly can't tell. One thing that comes mind, where metformin is yet very unlikely to of any use is diet or exercise induced amenorrhea (overtraining and undereating), because this form of amenorrhea presents with a totally different hormonal profile, with low levels of basically all reproductive hormones.
- Stevia as cortisol promoter? Case study: Bloating, high blood pressure and malaise in a young previously healthy woman. Before I go on, let me briefly remind you that the events that are described in a recent case report from the University of Iowa Hospitals and Clinics
may should be regarded with the degree of caution that is indicated
whenever we are talking about case reports, specifically because stevia
does actually have a pretty decent safety profile (aside from the
occasional allergic reactions you will see with almost every foreign
molecule you put into your body, obviously).
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| Figure 2: If you block
the 11bHSD2 enzyme that will convert cortisol into inactive cortisone, you are in trouble and a bloated tummy is certainly your
least problem, not because "cortisol is bad", as common sense would
dictate, but because not being able to manage it is bad (img. Michael.
2008) |
When a 32 year old Caucasian woman presented with generalized edema (feet, hands and face) that had persisted for
over six months
at her Dr office and was found to to suffer from pre-hypertension
(138/88 mmHg) and hypokalemia (3.4 mM/l) that was brought about by a
decline in serum aldosterone and plasma renin activity and corroborated
by a concomitant increase in the plasma cortisol/cortisone ratio, most
Dr.'s would probably have thought of licorice intoxication. As it turned
out, it were neither the glycyrrizinic acid, not the glycyrrhetinic
acid from licorice which brought about these problem, but rather the
stevia the lady had been using for over 9 months, now. Obviously, the
sweetener (from an undisclosed brand) had blocked the
11 beta-hydroxysteroid dehydrogenase Type 2 (11-beta-HSD
2, see
figure 2) enzyme that's responsible for the conversion (="deactivation") of
cortisol to cortisone - with all the negative side effects of the
subsequent 12x elevation of the ratio of active to inactive
corticosteroids (Esmail. 2012).
Now, I am certainly not suggesting that
this is going to happen to everyone, but it could well be that the
frequent reports of headaches people are developing after a couple of
days "on stevia", could also be related to the effects the sweetener has
on people with a certain genetic disposition. So, if you get a headache
or start holding water like crazy, when you use stevia / stevia
sweetened products, first
try using a different brand (there have been issues with toxins in some products),
make sure you have a pure stevia sweetener and not one with other sweeteners added (thx. to
Amit for the
reminder about
erythritol that's in many products),
switch to another preparation, e.g. from pure stevisoids to a a more "natural" extract and if all that does not help, just turn your back on it - you can live without it,
I guarantee ;-)
- Omega-3's modulate adrenal activity What many people know from going overboard on fish oil has now been established in a recently published rodent study by Marie
Hennebelle and her French (resident) colleagues (Hennebelle. 2012). The
researchers fed a group of rodents a totally ALA free energetically
restricted diet to produce male rats with brain phospholipid DHA levels
that were 50% lower than those of the normal control. The 6 month-old
rodents were then subjected to chronic restraint stress (6 h/d) for
21 days. As expected the rodents on the alpha linolic acid deficient
diets had a much harder time coping with the torture they were exposed
to and showed higher corticosterone levels, more pronounced behavioral
abnomalies and slightly more pronounced weight loss in the 3-4 week of
the 1-month experimental period. What's intriguing though is the the
remarkable stress resistance (one could also say adrenal hypofunction
;-) in the rodents in a third experimental group, who had received an
omega-3 enriched diet that boosted their brain DHA levels to 10% above
normal: Compared to both the normal, as well as the omega-3 deprived
rodents they had ~30% lower cortisol levels during week two and three of
the experiment and lost only 50% of the weight their normal and ALA
deprived peers did.
That this is not necessarily a good thing for everyone is
probably nothing I have to tell you. After all, the number of people who
are hardly functioning due to over-supplementation with fish oil and (as this study would suggest) below normal stress responses is
ever increasing. As with so many nutrients and supplements, it thus comes down to specificity and hitting the right ratios for you as an individual, again. And what's most important: Before you even start thinking about "fixing your adrenals" you should first take a look at the various stressors in your life. After all, the aforementioned fatigue is not simply a result of two much fish oil, but of its combination with a lifestyle which simply requires a robust and healthy cortisol response. You would not smoke weed to calm yourself down minutes before running away from a saber-toothed tiger, either, would you?
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| Video 1: These young ladies show you how it's done - well almost, you better go a little slower (click image to watch. |
Scientists confirm efficacy of nordic hamstring exercise - up to +20% increase in peak torque! What? You don't know the nordic hamstring exercise - I bet you do, but probably not by this name. Check out video 1
to the right and you will know what the 18 male players from a club in
the English professional soccer leagues
(mean±SD; age, 22.9±3.6 years; stature, 1.81±0.08 m; body mass 78.0±9.7
kg) did for 1x 2x5, 2x 2x6, 3x 3x6 and 3x 3x8 (sessions per week x sets x
reps) during week 1-4 of the study period to improve their peak torque
by up to 21% in all assessment conditions (90-61°, 60-31° and 30-0° of
knee extension; cf. Iga. 2012).
What is yet important is that you
stick to an adequate temp and don't mess around and hurt yourself. In
the study at hand, the velocity of the movement was standardized to
30°/s. If we assume that you go over the full ROM it
must therefore take you 3s until your nose hits the ground (if you are afraid to hurt your nose, you may be interested in the
SuppVersity EMG Series and the
Best Leg + Hamstring Exercises ;-)
I hope you enjoy this more digestible format, having 20 of these items in one installment is - at least in my view - somewhat beside the point. Not that this would not be possible, but if I go by the average attention span of my real-life students, multiply it by 2x to accommodate for your superior cognitive abilities and personal interest in the topic, it appears prudent to call it a day for today. And if can't stand the 24h for the next
SuppVersity news to be released, I suggest you simply like the
SuppVersity Facebook Wall, where you will find another seven allegedly shorter news-items... about the
wheat-allergens in soap (+ scary pic of what can happen, when you use those), for example or the news
photo-based cholesterol test (a photo of your hands is all it takes), which is probably going to give the sales of statins another boost.
References:
- Billa E, Kapolla N, Nicopoulou SC, Koukkou E, Venaki E, Milingos S, Antsaklis A, Adamopoulos DA. Metformin administration was associated with a modification of LH, prolactin, and insulin secretion dynamics in women with polycystic ovarian syndrome. Gynecol Endocrinol 2009; 25:427–434
- Esmail S, Kabadi UM. Edema, Enigma: 11 B-Hydroxysteroid dehydrogenase
Type 2 Inhibition by Sweetener “Stevia”. Open Journal of Endocrine and
Metabolic Diseases, 2012, 2, 49-52.
- Freudenberg A, Petzke KJ, Klaus S. Dietary L-leucine and L-alanine
supplementation have similar acute effects in the prevention of high-fat
diet-induced obesity. Amino Acids. 2012 Jul 31.
- Hennebelle M, Balasse L, Latour A, Champeil-Potokar G, Denis S,
Lavialle M, Gisquet-Verrier P, Denis I, Vancassel S. Influence of
omega-3 Fatty Acid status on the way rats adapt to chronic restraint
stress. PLoS One. 2012;7(7):e42142.
- Montague JA, Butler LM, Wu AH, Genkinger JM, Koh WP, Wong AS, Wang
R, Yuan JM, Yu MC. Green and black tea intake in relation to prostate
cancer risk among Singapore Chinese. Cancer Causes Control. 2012 Aug 3.
- Palomba S, Falbo A, Zullo F, Orio F Jr. Evidence-based and potential benefits of metformin in the polycystic ovary syndrome: a comprehensive review. Endocr Rev 2009; 30:1–50
- Wu RR, Jin H, Gao K, Twamley EW, Ou JJ, Shao P, Wang J, Guo XF, Davis JM, Chan
PK, Zhao JP. Metformin for treatment of antipsychotic-induced amenorrhea and
weight gain in women with first-episode schizophrenia: a double-blind,
randomized, placebo-controlled study. Am J Psychiatry. 2012 Aug 1;169(8):813-21.
- Velazquez EM, Mendoza S, Hamer T, Sosa F, Glueck CJ. Metformin therapy in polycystic ovary syndrome reduces hyperinsulinemia, insulin resistance, hyperandrogenemia, and systolic blood pressure while facilitating normal menses and pregnancy. Metabolism 1994; 43:647–654
- Zheng J, Yang B, Huang T, Yu Y, Yang J, Li D. Green tea and black tea
consumption and prostate cancer risk: an exploratory meta-analysis of
observational studies. Nutr Cancer. 2011;63(5):663-72.
