tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger74125tag:blogger.com,1999:blog-4447249123519658347.post-48157038080221053452018-02-15T15:25:00.000+01:002018-02-15T15:36:20.711+01:00Whole vs. Skim Milk -- Increased HDL and no Effect on LDL, Glucose and Insulin in 3-Wk Crossover Study... But WAIT!
"Whole" or "skim" - eventually it may make much less of a difference than either low-fat or high-fat proponents may still believe.... that is if you're young and healthy and not doing the "1 gallon o' milk"-routine, bro ;-)
Now that more and more people begin to get that eggs are not toxic cholesterol bombs, it's about time that scientists re-address the myth that putting the "whole" in the "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47732859250560096742017-10-08T01:44:00.001+02:002017-10-08T01:53:07.902+02:0040+% Increase in Protein Synthesis W/ Whole Egg vs. Egg Whites (Both 18g Protein) PWO | Plus: Eggs and 'ur Risk of Diabetes, Obesity, CVD, Cancer (Choline → TMAO?)
Still throwing away the yolks? Bad idea... even your gains would benefit from the very part of the egg where most of the nutritional value is hidden.
You will have read it in the Facebook News already (if you didn't subscribe, yet, I can only recommend you head over to facebook.com/suppversity right away): whole eggs build more muscle than egg whites. If that's true, generations of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2535222712242256552017-01-15T03:41:00.001+01:002017-01-15T13:39:29.963+01:00Three Eggs a Day = Doping for Your Heart Health: Larger LDL & HDL, Increased Efflux and Transport + More Benefits
Don't miss out on a long-neglected superfood. With the latest study from the University of Connecticut the evidence of beneficial (heart-)health effects of increased egg consumption keep accumulating - and this time, we are up to three eggs per day in healthy subjects.
The latest study from the University of Connecticut adds to the previously discussed health benefits of eggs. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88460544807380202202016-12-21T05:28:00.000+01:002016-12-22T03:39:22.054+01:00Not Making Progress? New RCT: 'Personal Training' Sheds Twice as Much Body Fat and Quadruples Muscle Gains...
Certainly not a photo from the study.
I have to admit that I have never even remotely thought about hiring a personal trainer or coach. A mistake? Well, unlike the lives of the obese subjects in a recent study from the Western State Colorado University (Dalleck. 2016), my life does not depend on it and still, with my tendency to always do too much instead of too little, I am almost Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54491552907602199032016-10-11T04:32:00.000+02:002017-10-22T02:30:56.644+02:003-4 Egg Yolks per Day May Normalize Your Lipids, Reduce Liver & Abdominal Fat as Well as Your CVD & NAFLD Risk
Three whole eggs deliver the most effec-tive "dose" of egg yolk to improve your blood lipid levels - more specifically: triglycerides ↓ and LDL ↓ but HDL ↑
Because of their cholesterol content, eggs have long been touted as a driver of heart disease. As a SuppVersity reader, you know that there are multiple reasons why the notion that the consumption of eggs, or Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58201559693901431052016-09-25T04:10:00.000+02:002016-09-25T04:15:19.369+02:00Garlic & Red Yeast Rice: Manage Your Blood Lipids W/Out Statins - 12+1 Natural Alternatives Reviewed (Part I)
Red yeast rice is the "+1" in this SuppVersity Mini-Series because it is actually a "statin". Similar effects, similar side effects and all that (probably) because of the similar structure of its lipid lowering active ingredient(s).
"Twelve + 1"? I know that sounds odd, but I have my reason to single one of the natural alternatives, two scientists from the Chulalongkorn University in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21055007043681898972016-05-01T02:50:00.001+02:002016-05-01T02:55:15.257+02:00Cholesterol Boosts Your Immune Defenses: Infections Can Lower Cholesterol, Extra-Chol. Will Help You Battle Them
Health food for sick people - Much better than cholesterol supplements ;-)
Cholesterol is the villain of the 20th century. In the 21st century, however, the evidence that vilifying the building-block of hormones and cell membranes has more negative than positive consequences is accumulating.
The latest piece to the pro-cholesterol puzzle is a study from the Capital Medical University&Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59736018767977349512015-10-23T13:32:00.002+02:002015-10-23T13:39:16.768+02:00Silicon-Powered Anti-Heart Disease Sausages / High Protein Breakfast, High Satiety, No Change in Food Intake / 49% Higher Chance of Healthy Aging Depends on Moderation
Can you pump them up w/ silicon and to negate their atherosclerotic effects!?
In today's installment of the Nutrition Research Update in the Short News, I am going to tackle three studies that deal with the surprisingly pronounced, yet practically potentially irrelevant benefits of eating a high protein breakfast, silicon... not in breasts, but sausages as a means to protect you from Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10839640024675650162015-08-16T12:59:00.000+02:002015-08-16T13:43:57.109+02:00Paleo Goes "Real Science" - First Meta-Analysis of Available RCTs Shows Improvements in Health + Body Composition
The good thing about paleo is that you can eat a broad range of foods. An advantage that makes paleo versatile and tasty enough to adhere to.
I know that I will probably have annoyed some of you by implicitly calling "paleo" non-scientific. If we are honest, though, the whole paleo concept is based on extrapolating data from modern hunter gatherer populations, infusing them with a minimal Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82386296666266022112015-08-03T17:24:00.002+02:002015-08-03T18:14:51.340+02:00Trying to Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5x Higher Subcutaneous Fat Loss W/ Resistance Training in Youths
Specifically for teenagers it may be important to work out in both aerobic and anaerobic workouts. So, this would be another reason to favor the combined over the other regimen.
You will probably have overheard the "knowledgeable" trainers at the gym tell their credulous clients, who just told them they "want to lose that belly fat", that the best thing they could do was to "stop spending thatAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85547484233276827302015-07-07T16:06:00.000+02:002015-07-07T16:32:00.143+02:00Egg-Ology Today: The Underappreciated Health Benefits of Egg Phospholipids, Proteins & Antioxidants in the Yolk
The yolk is where almost all the "good" stuff in the eggs resides. Throwing the yolk of the 1-2 eggs you eat per day away, as people have been doing it for decades is thus madness.
For decades eggs have been falsely accused of being the drivers of the heart disease epidemic (cardiovascular disease claims upwards of 17 million lives worldwide each year | WHO. 2011). More recently, however, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7957573290158762702015-06-29T13:22:00.000+02:002015-06-29T16:37:08.511+02:00Virgin Coconut Oil Minimizes Weight Gain and Improves Blood Lipids (HDL⇈, LDL + VLDL ↘) to Reduce Atherogenic Index by 84% Even in Rats on Non-Atherogenic Diets
There are more than a dozen of options for virgin coconut oil on the market and there's no way the normal custumer can tell which one is actually "virgin" and which is a fraud and maybe even adulterated with palm oil - the technology to identify adulterations is there (Manaf. 2007), but I haven't heard of a label that would prove that the products were tested.
You are probably as fed-up with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51845586731900242412015-06-12T11:34:00.000+02:002015-06-12T11:42:51.154+02:00If Buttered (Bulletproof) Coffee Increased Your Cholesterol & Triglycerides, You May Have Forgotten the Coffee Filter
Bulletproof coffee is a bogus fad, but is it also bad for your blood lipids?
You will probably have heard about the (over-)hyped "bulletproof coffee" (=coffee with butter in it) triggering measurable (and in some cases) significant increases in total and LDL cholesterol in bulletproof addicts (case studies + Toklu. 2015).
Now, the most obvious trigger of the cholesterol increase is the butterAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3717947702606277542015-05-27T13:59:00.000+02:002015-05-28T14:40:42.565+02:00Egg or Oatmeal, What's the Less Inflammatory Breakfast? In Diabetics, the Answer Comes (Un-)expected: It's the Egg!
If you cannot decide: Oatmeal or eggs, try oatmeal with sunny-side up eggs, avocado, cheddar and chives | more
In spite of the fact that it's true that epidemiological studies still report controversies on the effects of dietary cholesterol and egg intake on
the risk for heart disease in patients with diabetes (Shin. 2013; Qureshi. 2006), you as a SuppVersity reader will know that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-15354925679832352242015-04-29T14:52:00.000+02:002015-04-29T14:57:33.042+02:00MUFAs = Inflammation ⇈, SFAs = Cholesterol ⇊? Human Study Has "Good MUFA, Bad Saturated Fat"-Myth Tumble
Are the "good MUFAs" in olive oil not so "good" after all? Should you rather be eating SFAs all day?
Whut? I guess that's what you may have thought, when you read the headline of today's SuppVersity article. "How on earth is that possible?" Actually, that's not far off of what I have thought, when I hit on the latest study from the Top Institute Food and Nutrition at the Wageningen Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23382706730137916712015-03-02T13:08:00.000+01:002015-03-02T13:08:47.184+01:00Barbell Squats & Deadlifts for 0.5kg of Female Leg Mass in 4 Weeks, HIIT as HDL Booster, Accuracy of Calorie Counters on Ellipticals, Swedish Massage vs. DOMS & More
Does the kcal-counter on your elliptical lie to you? Does HIIT boost HDL? Find the answers to these and other questions in this installment of the short news.
It's March 2, 2015 and about time to review a bunch of recent exercise research papers. Papers dealing with rapid leg muscle gains in female trainees, the HDL-boosting effects of high intensity training, the "accuracy" of the calorie Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-70955721395654784662014-12-25T14:07:00.000+01:002015-04-29T10:14:22.316+02:00The Quest for the Optimal Cooking Oil: Heat Stable, Low PUFA & Cholesterol Free - High MUFA Sunflower / Canola, Olive, Coconut & Avocado Oil Qualify for the TOP5
The oil is not the only thing that's damaged, when you're frying foods; and acrylamide is only the most prominent of these nasty compounds.
Alright, it's about time to acquit myself of a longstanding promise: the promise to finally write the unofficial second part to my article on cooking oils & fats from February 2014 that busted the myth of the "healthy" saturated cooking oils and fats (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78032890994932012742014-09-17T15:54:00.000+02:002014-09-17T16:12:05.064+02:00Which Micro- & Macronutrients Intakes Are Associated With High HDL Levels? Study Shows Magnesium & Folate Are, High Carbohydrate & Total Animal Fat Intakes Are Not!
The advantage of HDL is its stability that reduces the risk of plaque build-up in the intestinal wall, which is clogged by the remnants of oxidized LDL and causes heart disease & co.
First things first: We are not talking about "hard experimental evidence" as you could generate it in a randomized controlled trial in a metabolic ward. The data I am reporting today is from a cohort with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79811805216954642932014-09-01T17:19:00.001+02:002014-09-01T18:20:24.737+02:00Should We Be Eating Our Carbs at Dinner? A Recent Study Seems to Suggest Just That, But Close Analysis Reveals: Balanced Meals Increase Fat Loss, Esp. from the Trunk
Time for carbs, or time for protein? Not really a useful question, as a closer analysis of a recent study shows.
Members of the ISSN Facebook group may already have read my comments on a recent study from the Federal University of Vicosa in Brazil (Alves. 2014). For someone like Lawerence who posted a link to the study in said Facebook group and who doesn't have access to the full-text articleAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69951283150954897982014-05-29T15:03:00.000+02:002017-07-19T07:47:09.789+02:00Water or Diet Soda - What's the Better Diet Beverage? Study Confirms Fake Sweetness Promotes Weight & Waist Loss, Decreases Hunger, Blood Pressure, Cholesterol & Trigs
There is one thing that's not debatable, compared to regular coke, diet coke is a diet beverage.
I am probably repeating myself, when I tell you that there are still many people out there who don't understand that it makes a fundamental difference if you are looking at potential pro-obesogenic effect of non-nutritive sweeteners (NNS) in an energy restricted vs. ad-libitum diet scenario. In Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62497503287418771712014-04-17T06:37:00.003+02:002014-04-17T19:40:09.257+02:006 + 1 Convincing Reasons You Should Not Subscribe to the "Chocolate is Good For You" Hype Indiscriminately. Plus: Which Chocolate is the Healthiest? Organic, Baking, Dark?
Your hedonic response usually isn't a good food guide
I have never been a great chocolate eater, and the soothing and misleading news about research that would show that chocolate consumption was good for your heart, your brain and your belly have not yet changed this.
For a good reason, as I should say. Being written for the average inhabitant of the Western Obesity Belt, the authors of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60279306931734766842014-03-08T17:16:00.002+01:002014-03-08T17:18:45.484+01:00L-Arginine - 6g/Day Boost Cholesterol- & Non-Esterified Fatty Acid Lowering Effects of Resistance Training. Are Classic Pre-Workouts Actually "Health Supplements"?
Lifting will improve your blood lipids, l-arginine will boost the effect.
In the spirit of Tuesday's post on the potential negative effects of nitrate supplements on weight loss (learn more + see box below for some important clarifications), I would like to invite you to take a look at the effects of "short-term L-arginine supplementation on lipid profile Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39667625284056456302014-02-07T16:13:00.000+01:002017-11-20T03:48:25.501+01:00True or False? Butter, Ghee, Lard & Tallow - Are Saturated Animals Fats the Kings and Queens of the Frying Pan?
Even if animal fats were the best frying fats, this wouldn't turn doughnuts into "health food" and french fries into raw carrot sticks.
If you "liked" the SuppVersity on Facebook (www.facebook.com/SuppVersity) you will probably already have seen the controversies and questions my post "Scientists on the Quest for the Perfect Frying Oil" (read more) has triggered. Eventually, it all revolves Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63521576505049383492014-01-07T17:33:00.001+01:002014-01-07T17:33:32.688+01:00Study Says: Prohormone "1-Andro" Works, But It's Bad for You! Plus: What About Other Prohormones or Steroids Such As Androstenedione, DHEA, Testosterone & DECA?
If you ask your doctor about prohormones, he will tell you that they don't work and make you sick... don't argue with him, 'cause that's his job and believing in this half-truth is certainly good for your health.
Published ahead of print in the Journal of Applied Physiology is a paper on the ergogenic and healht effects of 3b-hydroxy-5a-androst-1-en-17-one aka 1-ANDRO. According to Jorge Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67007581112790602652013-11-30T16:08:00.001+01:002013-11-30T16:10:48.779+01:00100-200ml Red Wine Per Day Improve HDL and the LDL/HDL Ratio With & Without Mediterranean Diet & Exercise
Good for him, good for her, good for everyone? Is it really possible that red wine can help even those who don't want to the necessary lifestyle changes?
You all know about the limitations of epidemiological studies and the fallacy of the over-generalization of associations between health parameters and red wine consumption in the mainstream media. For me this *bs* is so annoying that I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com