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.comBlogger5619999tag:blogger.com,1999:blog-4447249123519658347.post-33390871840893701802018-09-21T04:57:00.001+02:002018-09-21T15:53:17.713+02:00Sucralose: Study Seems to Confirm Pro-Diabetic Effects (-18% Reduced Insulin Sensitivity in 2 Weeks) of Realistic Amounts of Sucralose in Humans - What's the Verdict?
What's the verdict on sucralose?
You will have read it in the SuppVersity news on Facebook (Sunday, September 16, 2018): Scientists from the Unidad de Investigación en Enfermedades Metabólicas, Instituto Nacional de Ciencias Médicas y Nutrición Salvador Zubirán in Mexico City are the first to present somewhat convincing evidence that the insulin sensitivity of healthy Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63240817056317615752017-06-18T02:37:00.003+02:002021-06-27T12:24:11.687+02:00330ml/d Beer for 30 Days Will Sign. Improve Healthy Men's Glucose Management | 58% Lowered Insulin Resistance!
Beer by the numbers.
With me being a German citizen, you probably suspect bias when it comes to the health effects of beer... and you're right: I hate beer! I don't know why, but I don't like the taste of it and only drink it when it's necessary to socialize. Accordingly, you may believe me when I tell you that a recent study from the Federal Inst. of Education, Science and Technology of Rio Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51691386092584345292017-03-28T16:50:00.001+02:002017-03-28T16:58:13.282+02:00Macros & Calories Don't Count? Better Food Choices Make Diet More Than 10x More Effective for PCOS Sufferers
Normal-weight women can have PCOS, too. Recently, Macruz et al. did DXA scans on young women with PCOS and a normal BMI and found increased truncal and leg fat compared to healthy controls in a similar age (12–39 years) and BMI range (at least 18.5 but below 25 | Macruz. 2017). More evidence that weight alone doesn't explain PCOS.
PCOS is by no means an issue only obese women suffer Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-77488617410890449692016-10-30T04:10:00.000+01:002016-10-30T04:16:31.311+01:00Green Tea Extract Reduces the Amount of Insulin You Need to Store Your PWO Carbs by ~20% + Discussed: What are the Potential Benefits During Bulking and Cutting?
The beneficial effects of green tea won't occur if you just put some GTE into your post-workout shake... well, at least they didn't occur in response to acute supplementation in the study at hand, where 3x350mg/d consumed for 7 days before a std. exercise + oral glucose tolerance test did the insulin lowering trick.
While green tea has a record of promoting the metabolic and overall Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23300340906105730472016-06-09T03:21:00.006+02:002016-06-09T03:27:26.754+02:0010 Days of 'Paleo Life in the Wilderness' Will Strip up to 18 cm off Your Waist and Boost Your Insulin Sensitivity by 53%
Even though it may have been funny, this is not exactly how the scientists simulated the "paleo lifestyle" in the study at hand. Eventually, however, it came down to eating healthier, being active and even being stressed (within the limits of natural "paleo stress", though).
No, this science website is not going to turn into a paleo blog, ... don't worry. It's mere coincidence that this is theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78555125371569817372016-05-17T03:26:00.000+02:002016-05-17T03:53:53.869+02:00High Dose Caffeine Restores Insulin Sensitivity and Limits Total as Well as Visceral Fat Gain Due to High Sugar Diets
Yes, the study at hand is on caffeine, but the results are relevant for coffee, too.
A decade ago, the medical community though coffee would dehydrate you, would make you insulin resistant and would increase your risk of heart disease. Recent studies show that coffee does not negatively affect your hydration status (Killer. 2014), that higher coffee consumption is associated with reduced Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36803276150902647152016-03-06T05:02:00.000+01:002016-03-06T11:22:10.116+01:00Recent Studies Cast Shadow Over High Dose BCAA Intake: Increased Protein Wasting, Lower Brain Serotonin and More
To guzzle BCAAs all day or not - is that still a question or is the answer settled with the publication of two recent studies?
From previous SuppVersity articles about BCAA you will know that I don't buy into the hype supplement producers generate about the muscle-building and/or muscle-protective effects of high dose BCAA- or leucine-only supplementation.
One of the previously mentionedAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53311821511681036382015-12-11T16:51:00.001+01:002015-12-15T05:06:31.903+01:00Cinnamon as Nutrient Partitioner and 1st-Line Treatment for Pre-Diabetes? 5% Decrease in Fasting Glucose per Month in Human Studies, Up to 24% in 40 Days W/ High(er) Doses
Yes, that's how real cinnamon look like. It does not grow as powder in plastic boxes on trees as I suspect the members of the generation McBurgerSubway believe ;-)
No, this is not absolutely new. In fact this is just "another" SuppVersity articles on the anti-diabetic effects of cinnamon, but I promise it's going to be the most comprehensive one. One that discusses the currently Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16597816269523530502015-08-25T16:48:00.003+02:002016-05-08T10:12:21.728+02:00Phototherapy Doubles Fat Loss (11 vs. 6%) & Improvements in Insulin Sensitivity (40 vs. 22%) and Helps Conserve Lean Mass in Recent 20 Weeks 'Exercise for Weight Loss Trial'
LLLT has also been shown to improve the appearance of cellulite (Jackson. 2013) | Learn more about what really helps against cellulite in this SV Classic
You know that I am not a fan of isolated "exercise / supplement for weight loss trials", but there's one thing I like about them. When the diet is not controlled for and the subjects still lose weight, it is very likely that the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46081627243264232042015-08-21T16:05:00.000+02:002015-08-21T19:02:32.344+02:00Nitrate for Muscle+Brain Performance | Walking for Glucose Management | Full Glycogen Stores W/Out Excessive Water Retention | 5x10, 10x10, Cardio How mTOR and Co Respond
If Yap et al. were right and only continuous and not accumulative physical activity mattered, activity trackers like the this would be useless. No one needs a device to remind him of the 30 min of brisk walking he did / skipped today.
In today's installment of SuppVersity "On Short Notice", we're going to take a closer look at a selection of recent papers from the European Journal of Applied Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21928294679265309932015-07-17T16:04:00.002+02:002015-07-17T16:27:44.331+02:00Banana Starch, a Natural Resistant Starch That May Help Obese + Lean Alike Get & Stay Lean & Insulin Sensitive
Ripe or as in this case overripe bananas have little to no starch, green ones almost only starch and only little sucrose / fructose.
It is well-known that people with higher intakes of resistant starches have a reduced risk of becoming obese, developing diabetes and hyperlipidemia. Studies also indicate that starchy carb lovers have overall lower insulin concentrations and an increased insulinAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16211121088911853482015-07-11T15:51:00.000+02:002015-07-11T16:09:38.549+02:00Too Much Whey Today, Type II Diabetes Tomorrow - Human Study: Whey Reduces Muscular Glucose Uptake by 25%!
Is it really bad to drink that whey shake before you eat the bananas, strawberries and blueberries, because whey makes you insulin resistant? Sounds "bogussy" and a closer look at the questionable methodological choices of the scientists who conducted the study don't make the results sign. more credible.
In the fitness community, whey protein is the #1 on the "must have supplement" list. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43595061991907214032015-06-10T12:24:00.001+02:002015-06-10T12:35:22.753+02:00The Good Krill & Salmon Oil That's Bad For You: Increased Risk of Metabolic Syndrome in Men Who Supplement
Recent Human Cross-Over Trial Puts "?" Behind Super-Supplement Status of Omega-3 Supplements
Increases in omega-3 intake are among the"small dietary modifications" doctors and nutritionists like to suggest to their patients in their common battle against obesity that are comparatively easy to achieve. It is thus no wonder that millions are enthralled by the cheap fish, krill, cod and salmon Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74535677272313807882015-05-31T13:39:00.000+02:002015-11-14T10:40:57.796+01:00To Prevent Insulin Resistance Potassium Supplementation is a Must on Protein-Modified Fast W/ Out Fruits & Veggies
You don't need supplemental K, well... unless you are on a protein modified fast without fruits and veggies ;-)
The 1984 study by Norbiato et al. is not a very recent, but it's probably a very important study which was set up to investigate "the role of potassium deficiency in the development of glucose intolerance during caloric deprivation" (Norbiato. 1984).
Or, put simly, the scientists Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32900531109169742462015-02-19T16:23:00.000+01:002015-02-19T16:57:54.119+01:0010h of Catch-Up Sleep Can Ameliorate the Negative Effects of Sleep Restriction on Insulin Sensitivity in Healthy Men
Can you partly redeem your sleep dept on the weekend? First study to investigate this question in clinical trial suggests: Yes you can! At least to a certain extent.
In today's installment of the short news I am going to take a closer look at the surprising results of a recent study from the University of Sydney (Killick. 2015). A study which may offer some relief to those of you who are Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75461698978699736812014-10-17T12:46:00.000+02:002014-10-17T14:04:20.300+02:00Exercise, the Healthiest Snack! Study Shows More Than 10% Reduction in 3h Post-Prandial Blood Glucose Levels W/ Intense Exercise (Cardio + Weights) Before Each Meal
That's how your healthy "exercise snack" could look like - just make sure your boss knows that you're doing it to make sure you stay healthy and don't miss a day at the office ;-)
Do you think about having a Snickers® bar right now? Why don't you go and work out instead? Sounds crazy? I know, but a recent study from the School of Physical Education at the faculty for Sport and Exercise Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41969104834219373702014-10-12T12:35:00.002+02:002014-10-12T12:47:42.543+02:00When Timing Matters - Alpha Lipoic Acid: Works Best, When it's Taken 30min Before a High Carb Meal. Can Easily Make You Hypo, if You Forget the Carbs or Have it on Empty
A salad like the one the beautiful young lady is about to eat is not the kind of meal that would require pre-meal lipoic acid supplementation.
Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57751075792443819902014-10-10T14:17:00.001+02:002014-10-10T14:41:30.115+02:00When Timing Matters - Melatonin: Incorrectly Timed it Ruins Your Glucose Metabolism - Studies Show Acute Increases in Glucose Excursions During OGTT of 186% With 5mg
Melatonin is one of the few supplements where timing is everything.
As of late the nutrient and supplement timing craze has started to abate. People begin to realize that timing doesn't always matter, and that you can still make gains if you don't consume your whey protein shake 2 minutes, but rather 60 minutes after your workout.
For some nutrients and supplements, timing does yet matter andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65320833749568153122014-04-13T16:08:00.001+02:002015-04-08T04:45:58.767+02:00Vitamin A (Retinol) & Glucose Management | Part VIII of the "There is More To Glucose Control Than Low Carb"- Series. Plus: Retinol's Effects on Pancreas, Liver, Muscle and Fat
Vitamin A is not exactly known for being an anti-diabetes vitamin. If anything people will associate it with skin health... and SuppVersity Readers probably with anti-cellulite treatments | learn more
In the previous installments of this series I have addressed many of the "usual suspects" everyone associates with non-carbohydrate dependent improvements in blood glucose management. In today's Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45775673992026354322014-04-06T15:05:00.000+02:002014-04-06T15:05:36.413+02:00Vitamins B1, B2, B5 & B6 & Glucose Management | Part VII of the "There is More To Glucose Control Than Low Carb"- Series. Any Real Benefit From Supplementing With "Bs"
Funny or obscene? A woman w/ low vitamin B and thus fortified cornflakes is among the "top images" Google will show you, when you search for B-vits
There is an often overlooked reason I am addressing thiamin (B1), riboflavin (B2), panthotenic acid (B5) and pyridoxine (B6) in one installment of the "There is More to Glucose Control Than Carbohydrates"-Series (read previous installments): They Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45480741731001983582014-03-24T15:26:00.000+01:002014-03-24T18:11:41.947+01:00If Insulin Sensitivity is Key, What's the Key to Insulin Sensi- tivity? Artemisia Dracunculus, Lixisenatide, Calcium & Bi- carbonated Water - True Promoters of Insulin Sensitivity?
Insulin sensitivity is a necessary pre- requisite for much more than a profane set of sixpack abs.
You will probably have realized that the number of short-news like articles on the SuppVersity has been increasing as of late. The reasons for that are twofold: For one, it's the fact that it pisses me off (sorry, but that's how it is) that all the interesting stuff I post on the SuppVersity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3473404332089083862014-03-23T17:32:00.001+01:002015-04-08T04:46:32.929+02:00Niacin (B3) & Glucose Management | Part V of the "There is More To Glucose Control Than Carbohydrates"-Series. Plus: Can You Use Niacin to Ramp Up Fat Burning During Fasts?
Some scientists speculate that the niacin could be the root cause of the diabesity epidemic. Others believe it's the solution.
After last the installments on vitamin D and calcium, I decided that it would be about time to talk about a nutrient with (purported) negative effects on blood glucose management. After some serious head-scratching I chose niacin aka nicotinic acid and it's innocent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11994580046154607902014-03-03T15:51:00.001+01:002014-03-03T15:53:43.470+01:00There is More To Glucose Control Than Carbohydrates (2/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ SFA, MUFA PUFA, TFA & Co - Fats!
Some say "fat is a mistake" others say "it was our fattest mistake to believe just that" - who is right? Or are things eventually more complicated than that?
In the last installment of this series, we've covered the relatively well-known, but rarely well-understood beneficial effects of protein on glucose homeostasis in humans (⤷ go back and read it).
This week we will make a fat transition (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9991848470342212972014-02-23T14:20:00.000+01:002014-03-03T15:52:59.735+01:00There is More To Glucose Control Than Carbohydrates (1/?): Non-Carbohydrate Nutrients And Their Effects On Blood Glucose Management ➲ Amino Acids, Proteins, Peptides
This is part I of a multipart series, you will be able to navigate by clicking on the pictures in the box below.
While it appears to be obvious that eating a low-to-no-carbohydrate diet would be the easiest way to manage your blood glucose levels, carbs are by far not the only nutrient that will have an effect on your blood glucose levels. In a recent overview article, Martina Heer and Sarah Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18393935974305909672014-02-14T15:19:00.000+01:002014-02-14T15:19:39.820+01:00Exercise Threesome: 40g of Galactose = 17% More Stamina Than W/ Same Amount of Glucose ☆ Faster Sprints W/ Psychological Tricks ☆ 10% Lower Insulin W/ Exercise
A neat threesome, anyone?
A threesome is always quite entertaining, especially, when it's one that can help you (a) increase your stamina, (b) boost your sprint performance, and (c) decrease your fasting insulin levels by 10%. Ok, I have to admit it will probably not suffice if you only read the following paragraph, but buying 40g of galactose, playing a couple of psycho-games on yourself and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38315302458695510972013-11-08T18:04:00.000+01:002013-11-08T18:40:43.618+01:00Exercise Blunts Insulin Resistance & Hyperlipidaemia Due to 7-Day +50% / +75% Overfeeding in Athletic Young Men
Gluttony is one of the 7 sins - no wonder that eating more than you "deserve" makes you ugly and sick.
Everybody knows that "physical activity is good for you". Some, like me, even go so far to say that it's necessary - at least for those of us who plan to lead a healthy life into their old age. The classic idea that many of its beneficial effects are related to the ability of physical Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17785899165400392472013-10-16T16:03:00.002+02:002013-10-17T08:21:31.005+02:00Two Days A Week High Protein, Low Carb Fast Cuts >10% of Body Fat in 4 Months And Improves Insulin and Leptin Sensitivity More Than Chronic -25% Energy Restriction
I wonder if she just found out that sheddin 10% body fat can be as easy as doing two "protein modified fasts" per week!?
It has been some time since the last interesting study on Intermittent Fasting has found its way into the SuppVersity news; and I have to admit that the protocol of the study I am about to discuss today does not really qualify as "intermittent fasting" in the "lean gains" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-22269221647211545872013-10-06T17:04:00.001+02:002016-02-17T17:36:25.667+01:00Maintain & Increase Your Insulin Sensitivity - Wrap-Up: Overview + 3 Stacks. Plus: AMPK & PPAR-γ Revisited
It's not about exercise or nutrition, it's about both of them. And as long as it is not about the former it should not be about supplements either.
It's Sunday and finally time for the wrap up of the "Maintain & Increase Your Insulin Sensitivity" Series (read all previous installments). It took me quite some time to get through all the compounds on my and your list and the outcome is far Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65848101617448590102013-10-03T16:07:00.000+02:002013-10-04T16:53:27.088+02:00Cholorgenic Acid, Fucoxanthin and Irvingia Gabonensis - Supplements to Improve & Restore Insulin Sensitivity #4.1
In case you are wondering about the potatoes on the bottom right - they shall remind you that the caffeic acid ester is not a prerogative of green coffee beans.
As my buddy Sean Casey from www.caseperformance.com let me know I did actually overlook three suggestions to the "Maintain & Improve Your Insulin Sensitivity" series I had promised to include (sorry Tom!). Well, I am a man of my Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83258918039706984702013-10-02T16:29:00.002+02:002013-10-02T16:29:26.334+02:00Obesity Negates Glucose Sensitizing Effects of Resistance Training. Lifting Works Only For Normal Weight Women
The results of the study at hand clearly suggest: There is no single ideal type of exercise; plus: What's optimal may change when your health / physique changes
"You got to exercise!" When the average overweight patient hears these words coming out of the mouth of his doctor, the type of exercise he usually will be thinking about is "classic" steady state cardio training on a treadmill, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90775270577555676382013-09-29T16:13:00.002+02:002013-09-29T22:06:21.770+02:00Lemon Juice, Resistant Starch, Coffee, Blueberries, Chili, Ginseng, Ginger, Mate, Gymnema Sylvestre, Bitter Melon. Supplements to Improve & Restore Insulin Sensitivity #4
Lemon Juice, Resistant Starch, Coffee, Blueberries, Chili, Ginseng, Ginger, Mate, Gymnema Sylvestre, Bitter Melon - they are all in this fourth serving of the insulin sensitizing supplements series and they are all in this collage. Can you identify all of them?
First of all, let me thank you for flooding me with good suggestions for supplements that should be discussed in this last installmentAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58986588427109264502013-09-15T16:08:00.000+02:002013-09-15T16:51:04.617+02:00Berberine, Banaba (Corosolic Acid), Rauwolfia Serpentina, (Apple Cider) Vinegar, Chromium. Supplements to Improve and Restore Insulin Sensitivity - Serving #2
Setbacks are part of the process. Don't be mad at yourself. Get back on the wagon and identify what triggered them.
Before we tie into serving #2 of our list of insulin sensitizing supplements, let me just briefly remind you of the imperative to have your lifestyle changes in place before even thinking about spending or, in the case you did not give up the laziness and gluttony, wasting moneyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65344824079871370402013-09-08T16:01:00.002+02:002016-08-20T10:52:24.237+02:00Alpha Lipoic Acid, GABA, Taurine, Green Tea, Gooseberry & Fenugreek. Plus: Metformin the No.1 Drug? Supplements to Improve and Restore Insulin Sensitivity - Serving #1
Don't forget, those caps and pills are not worth a penny without you committing to the all the lifestyle changes I outlined in episode one of this series.
I am well aware that you had to wait for a full week for this 2nd part of the "Restore & Maintain Insulin Sensitivity" Series (read part I), so I am going to make no words about it and get straight to the annotated list of useful Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73316473407557675052013-09-06T16:17:00.002+02:002014-10-06T05:32:39.434+02:00Confirmed: All Wheys, Not Just Hydro Whey Boost Glucose Uptake And Liver + Muscle Glycogen Supercompensation. Plus: How Could Taurine Be Involved in This Benefits?
Do it or don't? If the question is about consuming whey protein, the answer is clear: Do it! Use whey!
As a diligent student of the SuppVersity you will remember my previous article "The Glucose Repartioning Effects of Isoleucine: Falsely Underappreciated BCAA and Its Dipeptides Maximize GLUT-4 Expression and Ramp Up Muscular Glucose Uptake" (read more). If you don't let me briefly bring you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52677258024052652052013-09-01T15:50:00.001+02:002013-10-03T12:55:47.384+02:00Restore & Maintain Insulin Sensitivity - Basics: Turn Your Lifestyle Upside Down With These 5 "No-Quick-Fix" Tips
It is hard and it takes time, but as long as it's "only" insulin resistance and not full-blown diabetes (=pancreatic failure) most people can get rid of it by turning their lives upside down.
I am sure people are going to misunderstand this, but in the end, insulin resistance was, is and will always be a consequence of "obesity". Maybe not in the way it is currently understood with the BMI Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14841565966377715862013-07-31T17:14:00.000+02:002013-07-31T17:15:39.448+02:00Is There A Simple Marker on Your Standard Labs That Can Tell You Whether You're at High Risk of Heart Disease & Insulin Resistance? If So, How High / Low Should It Be?
Apples are more likely to be insulin resistant than pears... no, we are not talking about the fruits and neither about their effects on insulin resistance, but rather about the areas where you carry most of your body fat. If it's on the buttocks and thighs, your risk of being insulin resistant is much lower than if the lion's share of your passive energy store resides right on your abs.
If Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49580795771451208342013-06-25T16:14:00.002+02:002013-06-25T16:14:46.479+02:00Glutamate: Can It Be Use To Your Advantage? Study Shows Insulin Sensitizing Effects of Dreaded Food Additive
"Now you've got me confused!"
In the context of MSG scare, glutamate has gotten such a bad rep that it seems highly counterintuitive to assume that there was anything good about the major excitatory amino acid in the human body and still, a recent study from the Department of Kinesiology at the University of Waterloo clearly suggests that "MSG and carbohydrate supplementation can be used to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8303956026254641862013-04-12T15:59:00.000+02:002013-04-12T16:08:36.435+02:00Foam Rolling For Cardiovascular Health. Propolis For Muscle Protection. Melatonin For Insulin Sensitivity. Plus: Bananas, Pineapples, Oranges & Beer to Boost Your Melatonin Levels!
Among 18-35 year-old Canadians 80% present with premature hardening of the arteries that could potentially lead to an ischaemic event (LLSA).
Despite the fact that it ain't Saturday, yet, I decided to compile a couple of short news for you, also to make sure you re-appreciate the value of melatonin as a prerequisite to be and stay healthy and beautiful. It should therefore not come as a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-90215652755848981902013-04-06T17:22:00.000+02:002013-04-15T06:40:26.403+02:00Leucine & HMB - Similar, Yet Different. BCAA, B6 & NAFLD - It's About Ratios. Eccentrics, Mitochondria & GLUT-4 - No Pain, No Fat Gain. Fiber & Diabesity - Useful, But Not Magic.
"Potatoes" have the "pot-" from "potassium" not just in their name, they also got plenty of it in them. A medium sized potato (147g) contains 926mg of highly bioavailable potassium and covers ~26% of your daily requirements... and no, normal potatoes are not pro-diabetic unless you over-process them (learn more in the Potato Manifesto)
5.93 mm and 3.7 millimeters those are the SuppVersity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8923044243834363382013-02-14T17:59:00.004+01:002013-02-14T17:59:44.513+01:00Leucine Supplementation Exemplifies Potential Downsides of Non-Specific Insulin Sensitizers on a Hypercaloric Diet / Bulk
Adelfo's latest progress pics speak for themselves. Maybe that consoles you for the missing update!?
Another Thursday and ... no post from your's truly Adelfo Cerame. In fact, Adelfo shot me an email earlier today, that he won't be able to submit a blogpost this week if he wanted to get some sleep this night (remember we are living in different time zones) And while this was in fact a problem Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-64812842481648587712013-01-23T16:50:00.000+01:002013-01-23T16:51:00.875+01:0090 Min Sleep Restriction - How Bad is It Really? Changes in Insulin Resistance Last For One Week - Until the System Adapts. Plus: Subjects Even Reduce Weight & Waistline
In general it's certainly a good idea to rise, when the cock crows on the dung heap, but what if that means you miss 90 min of your precious sleep?
"Tell me how and how long you slept last night and I'll tell you something about your chances of getting / staying lean and healthy!" It sounds more straight forward than the stupid AM vs. PM system you, my American friends, are still sticking to: Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33509082857656818872013-01-20T17:27:00.002+01:002013-01-20T17:27:23.002+01:00Serious Lifting Increases SHBG, Muscle & Total Mass, While Decreasing Total and Trunk Fat in Overweight Young Men. Plus: Why an Increase in SHBG is Nothing to Be Afraid Of
Warning: Used correctly, this dumbbell will increase your BMI, your glucose sensitivity and - at least if you still got some fat to shed - your SHBG! And what's the result? Metabolic health, strength and a significantly improved body composition!
If you read the headline of today's news closely and did not freak out due to bro-scientific indoctrination and the firmly held believe that "SHGB isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10561143708091852032012-12-12T18:35:00.000+01:002015-05-17T04:48:22.605+02:00Eight HIIT Sessions on the Rowing Ergometer Cut Body Fat, Increase Adiponectin, VO2Max & Performance in National Level Rowers - Workmatched Classic 'Cardio' Does Nada
If you have hitherto ignored my previous advice (e.g. "Choosing Your Workout Style") to give the rowing machines a try, maybe the study at hand will rise your interest. Give it a try. It's an awesome whole body workout and highly effective, even if you just do 20min of steady state after lifting weights.
Yesterday you've learned that even the most idio... ah, I mean unconventional - not to sayAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53092051983556928052012-12-04T17:43:00.000+01:002012-12-08T18:59:08.815+01:00Chromium Picolinate Worsens Insulin Sensitivity in Healthy, Non-Diabetic, Non-Obese Individuals by Up to 25%
The more supplements you take the more likely you are to get way more than the 200mcg of chromium of which previous studies have shown that they are useless for healthy people, but at least not detrimental (cf. Lukaski 1996 & 2007; Vincent. 2007). Especially people who like the 'poly-supplementary' approach are yet at risk of getting so much of a this trace mineral that it will hamperAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40737420743933365682012-09-11T16:49:00.000+02:002015-09-01T04:14:19.358+02:00Stevia - More Than Super Sweet: More Scientific Evidence, More Potential Implications for Weight Loss & -Maintenance, Anti-Diabetic & -Autoimmune and Even Pro-Anabolic Effects
Image 1: Stevia is sweeter than sugar, healthier than sugar and could even help reverse some of the damage sugar may already have done to your pancreas.
I know that a few of you were almost furious, when I had the audacity to mention the case-report on the pro-cortisol effects of stevia in the On Short Notice post on Saturday, August 18, 2012; and though I did emphasize that this was most Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5247165069388022262012-08-03T17:50:00.001+02:002012-08-03T19:44:56.279+02:00The Iranian HIIT Solution: Three 200m Sprint Sessions per Week Double Insulin Sensitivity & Normalize Leptin Levels
Image 1 (iransportspress): Maryam Tousi Iran's first female Iranian athlete to
compete in the IAAF
World Championships in South Korea in 2011 was certainly not one of the 30 overweight study participants.
You will certainly remember the HIIT training video study, I mentioned in last Saturday's installment of the On Short Notice series, right (cf. "Insanity vs. TurboFire")? Now, despite the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10499468383352421832012-07-31T17:12:00.000+02:002012-08-04T20:22:45.902+02:00Up To 180% Increase in Testosterone w/ Taurine? Androgen Boost Just One of the "Side Effects" of Cysteine Derivative That Won't Benefit (Pre-)Diabetic Baby-Boomers, Only
Image 1: No, taurine is not made from the sperm of Belgian Blues and no it won't make you look like one overnight, either ;-)
After yesterday's allegedly pretty complicated post on the fallacious ups and downs in body weight from repetitive dieting and episodes of overeating, I decided it was about time to readdress one of your all-time favorites: supplemental testosterone boosting. Instead ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32475195725180521242012-07-27T17:28:00.000+02:002012-07-27T17:29:35.790+02:00Tauroursodeoxycholic Acid (TUDCA) - Research Overview: Newly Appreciated Liver Protectant, Potential Antidiabetic, Thyroid Booster and a Heart- and Neuroprotective Agent!?
Image 1: If you decide to start your own TUDCA import/export company, make sure you get your supply from chemical sources in the Far East and not from a bear farm like this in the northern province of Quang Ninh, Vietnam, where bear bile is "harvested" and sold to tourists for $500+/20cc (TalkVietnam. 2012)
Last week's "On Very Short Notice" item on the ability of TUDCA, i.e. Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48328607579589732142012-06-04T17:34:00.000+02:002012-07-01T13:46:19.734+02:00Fishing for Better Wheys to Improve Your Physique and Overall Health? 6g/d Cod Protein Could Help You Cut Body Fat & Build Muscle Without Having to Change Your Diet
Image 1: This can of tuna (140g) would contains exactly 7 servings of muscle building fat burning fish protein... well, sort of. At least it contains as much protein as the subjects in the Vikøren study consumed in the form of capped cod protein isolate in the 2nd half, the "high-dose" phase of the 8-week intervention (Vikøren. 2012)
Protein days at the SuppVersity! Well, sort of... after Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75935733065335446812012-05-28T16:50:00.000+02:002012-05-28T18:38:27.543+02:00Essential Amino Acids Stimulate Muscle Glucose Uptake by Exponentiating Insulin's Effect on GLUT4 Expression
Image 1: High EAA smoothies are a good, high sugar one a very bad idea
Scientists from the Exercise Physiology and Metabolism Laboratory at the Department of Kinesiology and Health of the University of University of Texas at Austin, the Abbott Laboratories in Columbus, Ohio, and the Taipei Sports University in Taipaie, Taiwan, report in one of their latest papers that the administration of an Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62430189709383669552012-02-05T17:51:00.002+01:002012-02-05T17:51:51.270+01:00Intermittent Thoughts on Insulin Resistance: The Marathon Paradox - How Temporary Exercise-Induced Insulin Resistance Paves the Way for "Fat Burning Machines"
Image 1: Is this man temporary insulin resistant? Probably, otherwise he would hardly have made it to the finish line.
After weeks of discussing the physiological foundations of building muscle, I figure at least some of you will share my personal desire think about something else, at least "intermittently", so to say. Now, before some of you start complaining, let me say this: I will try to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63930212321392835652012-01-17T21:11:00.000+01:002012-01-17T21:11:03.365+01:00Biotin Ameliorates Skeletal Muscle Insulin Resistance in Model of Type II Diabetes. Increase in GLUT-4 Expression Yet not Accompanied by Translocation to Cell-Membrane
Image 1: Otsuka Long-Evans Tokushima fatty rats (OLETF, right) have the genetical disposition to become type II diabetics.
Are your nails brittle? Is your hair falling out? No? Then, are you obese or insulin resistant? Yes? ... I guess, by know you are asking yourselves what your hair and nails have to do with your pre-diabetic beer-belly. Well, according to the recently published restults Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84598269266387966202011-12-03T15:17:00.001+01:002011-12-04T07:31:26.617+01:00Reduced Exertion High Intensity Training - A Minimalist 2x20s HIIT Protocol For The Male Convenience Generation.
Image 1: Looks like humans are not the only lazy creatures, in these days of unhealthy convenience.
Laziness, it seems, is utterly human. If you look around, these days, it appears as if we were genetically programmed to be bone idle. And, from an evolutionary perspective, we may actually be. After all, moving around, hunting and gathering was an obligatory part of our lives in 99% of the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61287758828992863162011-11-20T08:02:00.001+01:002011-11-21T13:21:17.402+01:00Intermittent Thoughts on Intermittent Fasting - Programing Success: Building Muscle Begins With Losing Body Fat.
Image 1: Arnold does the "double bicep" + vacuums. If you want to look like a bodybuilder, muscle alone is not enough.
First, I want to thank Jahed, Pablo, RF, Angimal, Garrett and Rudolf for their patience. After all, it has been two weeks now since you have submitted your (meta-)goals, which were all more related to building muscle and increasing performance, then to losing body fat, which Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-84967323627010785582011-11-19T15:44:00.001+01:002011-11-19T17:47:34.540+01:00Update on Antioxidants & Exercise - Neither Vitamin C Nor E Have ANY Effect on the Response to Intense Exercise.
Image 1: If you add some reactive oxygen species to this mitochondrium, this will trigger beneficial, (mito-)hormetic adaptations, that could be blunted by too many antioxidants.
As a diligent reader of the SuppVersity, you have probably been following my posts on antioxidants and their potentially negative effect on the adaptive (hormetic) response to the exercise induced formation of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34078125310599038272011-10-17T17:00:00.004+02:002012-06-27T06:29:32.221+02:00Inflammation Is a True Fat Burner: BSO-Induced Glutathione Depletion Wards off Fat Gains on Hypercaloric Diet
Image 1: This little bugger obviously has too little inflammation going on ;-)
Are you "on fire"? Inflammation has been implicated as the root cause of
almost all modern disease: obesity, diabetes, heart disease, cancer,
you name it. Soothing the flames via natural and supplemental
anti-oxidants has thusly been proposed and marketed as a solution for
many of the aforementioned health Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com