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.comBlogger6719999tag:blogger.com,1999:blog-4447249123519658347.post-55017729539535088002020-03-31T05:17:00.001+02:002020-03-31T06:04:36.709+02:00Alternate Day Fasting & Classic Dieting: Same >5% Weight Loss in 57 vs. 67 Days W/ Unwittingly Increased Deficits
ADF vs. continuous dieting in overweight/obese women: ADF marginally faster, about identically satiatin' but not per se 'superior'
"When Weight Loss is Standardized (to 5%), Overweight / Obese Women are Neither Hungrier Nor More Satiated When Eatin' in an Alternate Day vs. Chronic Energy Deficit. Implications?" ⬅ that's the title of a #SuppVersity Facebook and Instagram post I was just about Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6112705570406482152019-07-07T11:31:00.001+02:002019-07-07T12:32:34.040+02:00Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB
HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition.
While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting', SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14156185972225505512018-09-05T05:44:00.004+02:002018-09-05T06:08:35.319+02:00Postpone Breakfast, Prepone Dinner (Each 90 Min), Eat How Much & Whatever You Like → Lose 2% Body Fat in 10 Wks
The great strength of the study, the leeway the subjects had in terms of what and how much they would eat would, is also an important weakness because it would require a much more thorough monitoring of their food intake to appropriately interpret all the results of this pilot study.
As a SuppVeristy reader, you're well aware of the health, physique, and performance benefits of (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8891850072468927362018-06-03T14:02:00.003+02:002018-06-04T04:59:06.783+02:00Ever Wondered Why the Fat Keeps Falling Off When You Embark on Intermittent Fasting Regimens? Calories, Bro!
Whether it's a mere reduction in energy intake or carbohydrate fasting, both lead to significant reductions in energy intake beyond the weekly dieting goal set by the scientists. What's going on in these two studies in overweight women?
I know that 99% of the SuppVersity readers will be smart enough not to believe that calories don't count. Accordingly, it may be news, but probably not very Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18806427732528466502017-09-24T11:41:00.002+02:002017-09-24T11:52:29.540+02:00Cyclic Dieting (2:2 ON/OFF) Drops 12.3 vs. 8kg of Body Fat in 16 Weeks, Maintains REE During + Fat Loss Post Dieting
It would be nice to see if this form of "long-term"-refeeds or diet-breaks works for leaner men as well.
You will remember that I've previously discussed the advantages of cycling your energy intake in both, classic intermittent fasting or alternative-day fasting contexts, as well as refeeds. Just like the protocol that was used in a recent study from the University of Tasmania (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81273741677199688562017-08-24T02:20:00.000+02:002017-08-24T06:25:56.945+02:008 Wks W/ Weekly Fasting Day Trigger 6% Reduction of Body Fat % + Improved Mood on Follow Up | Plus: The Three Main Mechanisms Behind Intermittent Fasting's Health Benefits
On fasting days <300ml of vegetable broth, juices or teas were OK.
Since the title of the study already gives it away, I suggest that we address the phrase "non-randomized", which describes an essential characteristic of a recent 8-week study that was conducted by scientists from the Freie Universität Berlin (Germany), right away. Yes, the study was designed as a non-randomized Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6849202452373941202017-08-15T12:21:00.000+02:002017-08-15T16:10:10.074+02:00Weekly 2-Day Fast (5:2 Diet) as Effective for Losing Weight and Waist as Continuous Dieting (-500kcal Every Day)
I suspect changing what the subjects ate would have had additional benefits on top of the reduced energy intake.
In the medical literature, there are two different interpretations of "intermittent fasting". While one of them refers more or less to what people from the fitness community will think of if you talk with them about "intermittent fasting" (i.e. eating only within a feeding window ofAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28336407138454322632017-05-23T00:26:00.000+02:002017-05-23T05:07:06.670+02:00Intermittent Fasting Increases 24h Energy Expenditure, But Skipping Breakfast Linked to Reduced Metabolic Flexibility
"To eat or not to eat breakfast?" Unfortunately, the scientists geared their research pretty much to this question.
Alright, you all have read my recent Facebook news post about the reduced energy expenditure students reported in a hitherto unpublished paper. Those of you who have (rightly) pointed out that this was at best preliminary evidence (which is, by the way, exactly what I Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3526585683901853022017-03-04T01:00:00.000+01:002017-03-05T03:50:07.058+01:00Monthly 5-Day 'Fast' Supposedly Helps Healthy Humans to Keep Aging, Cancer, Diabetes & Heart Disease in Check
Even on the five fasting days per month your plate doesn't have to be completely empty. Real foods, however, weren't served in this trial.
An international consortium of scientists has recently published an intriguing study about the effects of a "fasting-mimicking diet" on markers/risk factors for aging, diabetes, cancer, and cardiovascular disease (Wei 2017). The study builds on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66580188105181188952017-01-06T04:24:00.000+01:002017-01-06T04:24:55.450+01:00Starting to Have Breakfast is Worst New Year's Resolution ... Unless You Want to Gain Weight (80% Fat, 20% Lean Mass)
Unless your breakfast looks like this, the study does not mean that you can no longer have breakfast.
If you're following the SuppVersity news, you may remember a post from Wednesday in which I outlined that it is no wonder people fail to lose the weight they intend to, because they try to achieve this weight loss by having soup or, you guessed it, finally doing what the mainstream Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21654962087203994662016-11-07T04:05:00.000+01:002016-11-07T04:57:20.503+01:00Alternate Day Fasting: Does it Matter How You Time (Lunch / Dinner) & Distribute (1 or 3 Meals) Your Fasting Day Meals?
This & other studies show no increased binge eating risk on non-fasting days.
Yes, yes, ... I hear ya. Meal- and nutrient timing has been ridiculously overrated in the health and fitness community for years. To ignore a potential effect of when you eat completely, however, is about as stupid as the notion that your training was wasted if you don't get a 30-50g bolus of protein within the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51776067364678747872016-10-19T04:55:00.000+02:002017-07-30T06:26:32.215+02:00New "Lean Gains" Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains
Intermittent fasting has accumulated lots of scientific back-up in obese subjects and rodent models of obesity. In lean, athletic folks, however, the "evidence" is - with one exception - based on hear-say and N=1 reports... until now!
While previous studies in Ramadan fasting have already provided some evidence of the efficacy of intermittent fasting - lean gains style - aka 16h fasting to 8h Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16940209927903600612016-09-15T04:43:00.000+02:002016-09-15T04:51:39.146+02:00Intermittent Fasting + Resistance Training: 1st 8-Wk Human Study to Provide Modest Evidence of Benefits During Cuts
You have heard me argue based on theoretical considerations before that "intermittent fasting" is probably best used during cuts, not during "bulks" - the results of the study at hand, even though they may not show stat. sign. inter-group differences, support this suggestion.
You will be surprised, but the latest article Tinsley et al. (2016) published in the European Journal of Sport Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25390621537252873852016-01-07T04:58:00.001+01:002016-01-07T11:58:06.640+01:00Alternate Day Fasting (ADF) Cuts 50% Body Fat and Boosts Lean Mass by 12-13% - In Fat Rodents on Low Fat ADF Diet
When you're alternate day fasting your plate will look as empty or almost as empty as this every other day.
In the scientific literature, the term "intermittent fasting" is used inconsistently. Often, however, it refers to an every-other-day-fasting-regimen, in which you eat on day A and don't eat (or eat almost nothing) on day B. This was also the case of Juliet D. Gotthardt's latest study, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19847716668917081862015-05-23T12:57:00.000+02:002015-05-23T13:08:04.747+02:00So, "Intermittent Fasting Does Now Make You Fat"? Do the Facebook Posts Lie? Not Necessarily, but Many People Confuse the Important With the Irrelevant Information
It were the nightly binges, not the fasting that made the rodents fat... and it's not news that starving and bingeing is obesogenic, is it?
Recently, Kara L. Kliewer and her colleagues, probably tried to do something good, when they conducted a study to "capture intraday oscillations in lipid stores and adipose tissue gene expression in gorging mice and to identify metabolic consequences of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34762342153588951552014-08-31T15:57:00.000+02:002014-09-06T10:47:36.099+02:00Less Frequent Large(r) Meals & Caffeine - Proven Ways to Increase Your Energy Expenditure & Conserve Your Resting Metabolic Rate While Dieting | Part I of A Multipart Series
Whether you want to lose or gain weight, never forget to "Eat to live!"
To lose weight, you must create a negative energy balance.It is however unrealistic to expect your body not to do everything it can to conserve energy, when you've been eating 50% below maintenance for weeks (e.g. you need 2,000kcal, but eat only 1,000). Not to reduce your energy intake by more than 40% (for max. 2 weeks)Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87293541699374429952014-05-21T18:04:00.001+02:002014-10-29T04:42:33.853+01:00Breakfast!? An (Un-)Biased (?) Look at the Contemporary Scientific Evidence For and Against the Benefits of Having Breakfast and The Negative Effects of Skipping Meals
Believe it or not, but the question "low or high carb for breakfast" is non-sense, because there is no general answer. It depends on who is asking and what he is going to spend the rest of his day.
Before we can start reviewing the contemporary literature, we will have to define the term "breakfast" as the first meal in the day which is eaten in the AM. This definition differs from the "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43412696949504161002014-05-15T18:00:00.001+02:002014-05-15T19:30:11.094+02:00Many Small Meals Suck! Especially For Diabetics. Human Study Shows 6 Small Meals Mess W/ Blood Sugar Control, Make You Hungry and Decrease The Metabolic Rate
No, no and no! Don't be stupid! Eat to satiety and fast or stay fat forever! Frequent meals will hamper not improve dietary T2DM treatment.
If you want my honest opinion, the only thing that's surprising about the following line you are about to read in all major science news outlets, today, is that it has taken scientists years to understand that "two large meals (breakfast and lunch) better Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52965313605132582832014-04-10T18:26:00.000+02:002016-11-28T04:25:07.869+01:00Alternate Day Fasting: Well-Researched, Proven to Be Effective. So Why Don't You Use It? Plus: Simple Alternate Day Fasting Blueprints to Get You Beach Ready in 2014
Alternate, better than intermittent fasting?
I know the hardcore "Martin Berkhan Intermittent Fasters" are laughin', whenever they hear about alternate day fasting. What I don't know, though, if whether they will still be laughing, after they read this article, which is a brief summary of the latest research on a way of "dieting" with immediate beneficial effects on body weight, body Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13620639636366509342014-03-31T18:15:00.001+02:002014-03-31T18:21:13.245+02:00Human Study Links High Meal Frequency to Higher Weight Gain and Accumulation of Liver Fat: Are Our Sugary + Fatty Snacks the Reason We Are Sick & Obese?
The "average Westerner" is fat. That's for sure, but is it actually possible that it is the often recommended increase in meal frequency which is to blame for that?
A soon-to-be-published published study from the Academic Medical Centre Amsterdam sheds a whole new light on the role chocolate bars, potato ships, coke and even "healthy" *rofl* fruit juices may play in the etiology of the obesityAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6670197384494361232013-11-07T19:57:00.001+01:002013-11-07T19:57:36.439+01:00Gene-ial or Dan-Gene-rous? Better Make Sure You Are Made For Every Other Day Fasting, If You Don't Want to Ruin Your Glucose + Lipid Metabolism and Become Viscerally Obese
Yes! I freely admit that I do have a problem with the subliminal "binge and starve" of the popular every other day fast, because it paves the not so royal road to binge eating disorders.
Only 2 years ago, there was hardly anyone but the followers of Martin Berkhan's "Lean Gains" regimen who knew what intermittent fasting would be. Ironically, now that mainstream is catching on, the hype withinAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4635394692050529432013-10-27T15:17:00.000+01:002013-10-27T15:23:59.238+01:00"Breakfast Keeps You Lean" Myth or Mystically True: Hard To Tell With All the Bias, Highly Improper Language Use, Misleading Citations and Unwarranted Causal Implications
We know just one thing about breakfast: Everyone believes it was good for you :-)
Let me first point out that large parts of this article are based on ideas from recently published paper by Brown, Brown and Allison who wrote about the unwarranted and deep rooted believe that skipping breakfast was the first step on the royal road to obesity in a recent issue of the American Journal of ClinicalAdel 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-7881984447271353432013-09-20T15:27:00.002+02:002013-09-20T15:27:43.190+02:00Intermittent Fasting Ramadan Style: Lose More Than 3% Body Fat Off an Already "Lean" 31" Waist in 28 Days. Plus: Why Do the "Fast / Starve Two Times à Week" Diets Work?
Feasting and a wasp waist? Does bring the two together?
You are among the couple of thousand people who have been following the Intermittent Thoughts on Intermittent Fasting Series, here at the SuppVersity you will be aware that despite "fasting windows", "feasts" and "breakfast skipping" a religious fast as it is performed by Muslims all around the world may share several key elements with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60675493536234859932013-09-14T15:24:00.000+02:002015-05-09T06:04:44.917+02:00Get Your Protein, Veggies & Fruits and Get Them Regularly: High(er) Meal Frequency (6 à Day) + High(er) Protein Diet Support Weight & Fat Loss on a Diet
There are more than six ways to get six-pack abs - trust me.
I guess, I am going to provoke a quarrel by claiming there may be advantages to eating more frequently. After all, saying anything that could be interpreted as criticism of intermittent fasting is about as unpopular as talking about the benefits of carbohydrates, these days. And I am guilty of doing both on a regular basis.
The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62748993915759275512013-08-24T15:57:00.001+02:002013-08-24T17:22:33.159+02:00Fasting or Caloric Restriction, What Holds Greater Promise as a Means of Life Extension? Plus: Does Exercise "On Empty" Increase Muscle Damage?
"70 Years Between Meals? Indian Mystic Promotes Atmosphere Diet" that's the title of a Times newsfeed, but is it also the secret to longevity? Or is 70 years too much of an intermittent fast ;-)?
It is undeniable that many of the centenarians are known for their rather modest energy intake and is has been long established that there is a direct mechanistic connection between "living on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6254280457605503002013-06-16T15:29:00.001+02:002013-06-16T15:29:22.126+02:00A Low Fat Advantage For Alternate Day Fasting? While the Improvements in Body Composition Are Virtually Identical, Only the 25% Fat Diet Will Improve Arterial Blood Flow
If I know anything for sure, it is that the reason your midsection does not look like this, but rather like the one of Melissa McCarthy is not a result of the fact that your diet contains 24% instead of 48% fat.
Outrageous, right? What? Well, the title of this post. I mean even the use of the term "low fat advantage" is probably going to piss a couple of people off, these days. So, please low Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58022914489345463842013-06-05T16:20:00.001+02:002013-06-05T16:20:41.698+02:00Ramadan Improves Body Composition of Young & Older Men, Young Women Don't Benefit and Women >37y Become Fat During the Fast - Implications for Intermittent Fasting?
It may not be "paleo conform", there but the traditional Ramadan menu is 100% home-made from fresh foods - that alone will make a huge difference.
"I hear you..." What's that supposed to mean? Well, in a way I am running the SuppVersity for me, because I like the idea that people like you come here and think "Hey, today I've learned something new", "... read something interesting" or at even".Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10149498512295732802013-02-27T17:07:00.002+01:002013-02-27T17:07:26.376+01:00Buffered Alternate Day Fasting + Light Aerobics Cut Body Fat, Maintain Lean Mass & Improve LDL Particle Size. Plus: Conventional Alternate Day Fasting Detrimental for Fertility
This is how the "buffered" alternate day fast works: You eat 1/4 of the White Choc Banana Cream Pie on your fasting day and a whole pie on the next one - well, not really, but the ratios would be right ;-)
I guess at least the SuppVersity facebook friends are probably going to remember the study today's article is dealing with: "Alternate day fasting and endurance exercise combine to reduce Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-10425236634016088862012-12-24T17:18:00.000+01:002012-12-24T17:20:38.797+01:00"Mini-Fast With Exercise" a la Intermittent Fasting Can Help Minimize the "Damage" During the Holiday Season
I wonder if it is coincidence that the modern Santa is an obese advertisement character invented by some marketing genius working for Coca Cola?
Those of you who have been reading the intermittent thoughts on intermittent fasting (click here and start with the links at the bottom, if you haven't) will remember that the actual number of studies on intermittent fasting, as it is interpreted by Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16680148336596246002012-12-06T16:41:00.001+01:002012-12-06T16:48:14.248+01:00Adelfo Cerame: Carbophobia a Thing of the Past - How a Love-and-Hate Affair Turned into a Productive Friendship
The very latest progress pictures from "Your's Truly"; Adelfo Cerame Jr. posted only a couple of hours ago on Facebook - I guess there is no doubt about the success he has with his old fiend and new friend - in "moderation" as he says ;-)
It's Thursday and about time for another update of "Your's Truly" Adelfo Cerame Jr. from the photo Adelfo posted on facebook earlier today (see image on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83975479429695702382012-11-22T16:47:00.000+01:002012-11-22T16:47:01.281+01:00Adelfo Cerame: Contest Prep Update on Turkey Day! Plus: Losing Fat W/ Intermittent Fasting & 200g Carbs/Day Works
When you look at these images yo will have to concede that Adelfo brings a better conditioning to the Thanksgiving table than many a competitor to the stage ;-)
In a way it's funny how the Internet has brought us all so close together and yet we still have so little in common, when we are not "on the line". I believe it was two weeks ago, when I almost missed my own radio show on Thursday, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3458720304450360042012-10-25T17:16:00.000+02:002012-10-25T17:16:00.176+02:00Adelfo Cerame: How to Manage Training & Nutrition Around a Busy Life. Plus: Science Round Up Sneak Preview
If there is a one body part, where Adelfo has really made awesome progress in the last months, it's his back - by the wa that's a different "back" than in "training back-to-back" of which you'll read in this installment of his now biweekly posts ;-)
It probably sounds strange, but last week I have really been missing Adelfo's update. Not because it's more work for me to write yet another Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41539884191229392302012-10-18T17:39:00.001+02:002012-10-18T18:58:01.065+02:002x40g, 4x20g or 8x10g of Whey? Which Feeding Strategy Yields the Greatest Net Protein Retention? Plus: What the Results Can Tell Us About Intermittent Fasting on a "Bulk"
In know, after reading the headline you are probably already urgently waiting for the results of the latest study on protein timing, but before we get to the facts, let me briefly announce that this "bolus vs. intermittent vs. pulse" protein study, which is incidentally the result of an international cooperation between researchers from the Nestlé Research Centre in Lausanne, Switzerland, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54559266908315905972012-10-08T18:40:00.001+02:002012-12-23T19:26:31.828+01:008x Increase in "Mitochondria Building" Protein PGC1-Alpha W/ Medium Intensity Exercise in Glycogen Depleted Elite(!) Cyclists: Training Revolution or Recipe for Disaster?
With only 2-7x increases in PGC1-alpha expression HIIT seems to lag behind compared to this "eat low, train low, gain high" strategy, but not every protein essay that glitters in the petri dish will turn into Olympic Gold in the real world ;-)
As a diligent student of the SuppVersity you should by now have at least a preliminary understanding of how the adaptive machine you call your "body" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21128922011379727292012-09-16T18:30:00.002+02:002015-12-09T05:37:19.189+01:00Circadian Rhythmicity - Intermittent Fasting (Re-)Sets the Peripheral Clock: Macros, Body & Liver Fat, AMPK & More
Fridge raiding in the middle of the night is just a side issue in today's installment of the Circadian Rhtythmicity Series that revolves around Intermittent Fasting
with different macronutrient ratios and its effects on body weight, body fat, liver fat and the
expression of circadian clock genes.
Everyone who's also following my posts on facebook will probably be aware that (a) I don't missAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75547432879404838442012-08-30T17:25:00.000+02:002014-07-26T13:17:45.700+02:00Adelfo Cerame: Intermittent Fasting Done My Way - How I Break My Fast, Plan & Time My Macros and Use Caloric Zigzagging & Re-Feeds on a LeanGains Inspired IF Regimen
Image 1: Intermittent fasting, breaking the fast, macronutrient ratios and timing, caloric zigzagging and refeeds - learn how it can be done, learn how Adelfo does it!
Today's thursdaily SuppVersity post by Adelfo Cerame starts with an advertisement... "What? I thought the SuppVersity was ad-free!"... I see you are shocked!? Well, actually it ain't a real ad anyway, it's more a plug and what'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63959241805703583252012-08-26T18:03:00.000+02:002014-05-19T04:46:59.166+02:00Circadian Rhythmicity - "Breakfast" or "Breaking the Fast"? Fasting as Zeitgeber & All About King, Prince & Pauper
Image 1: What would a King say if you served him that for breakfast?
When it comes to the regulation of circadian rhythms by nutrient intakes (and vice versa) the first thing we have to consider is the relation of the day-/night-cycle as discussed in the previous installments of this series and our (historical) ability to hunt and gather food. With our pathetic visual acuity in the dark and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29392754413453506162012-08-25T16:15:00.001+02:002012-08-25T16:15:28.711+02:00On Short Notice: Worst Transfat Offenders Cookies & Co + Cinnamophilin For Joints + Tomato Powder Battles Cancer Like Aspirin + Creatine Protects Cell Walls + Carboholism Starts in the Womb, Intermittent Fasting Helps... + More!
Image 1 (lecker.de): They may look cute and harmless, but they are just one of the many incarnations of the worst transfatty acids offenders in the diets of the "average American" cake, cookie and pastry lovers. Believe it or not: Some of them manage to eat almost 100g of the proatherogenic fats per day (!)
Saturday and therefore time for a handful of "On Short Notice" news. We've got some Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82763161737542854652012-07-12T16:19:00.000+02:002012-07-12T16:20:20.871+02:00Adelfo Cerame: Is Intermittent Fasting 'Bulk-Compatible'? Plus: Adelfo's 3-Months Intermittent Bulking Plan With Macronutrient Ratios, Meal-Timing and Sample Plan
Image 1: " Goodbye and take care Mr. Abs! Until we see each other again in a couple months." *Bwahahaha* ... if you can't believe what you just read, I suggest you read the rest of Adelfo's guestpost, as well!
After last week's life-extending, stress-reducing meditation break (see "Chronically Fatigued? Take a Meditative Timout")... well, sort of. SuppVersity guest lecturer Adelfo Cerame Jr isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6400163327688369612012-02-09T17:52:00.001+01:002012-02-09T17:57:38.829+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Tweaks to Avoid Overtraining. Plus: 5 Staple Supplements and How to Effectively Combine them With Whole Foods.
Image 1: If you have followed the whole series you know that there are 6 months and tons of hard work and dedication between the pic on the left and the one on the right. Time and effort not "the right genes" it what most people lack, or simply decide not to invest.
When I look back at the past couple of weeks, or, when I come to think about it, months, and the progress my friend Adelfo Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78117070396728828492012-01-26T17:03:00.001+01:002012-01-27T07:46:08.661+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Vince Gironda's Hawaiian Diet. Or, Caloric Zig-Zagging Intermittent Fasting Style. Plus: Crime Scene Las Vegas!
Image 1: Adelfo's trip to Vegas did not end up just as bad, but it still had some CSI-ish elements ;-)
Assuming that many of you have already been waiting eagerly to hear, or I should say, read if and how Adelfo has survived his trip to Vegas, I guess it would be best if I put you out of misery right away, but before I let Adelfo tell you his Hollywood-style story, I want to mention that in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35457302929560285132012-01-19T17:12:00.003+01:002012-01-19T17:14:17.514+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Bring Your Cucumbers to Vegas! Or, How Intermittent Fasting Can Make a Road-Trip Bodybuilding Compatible
Image 1: When a bodybuilder heads to Vegas, its either for the Arnold or because he knows the difference between passion and obsession.
I don't know what to say, but somehow I think I am kind of jealous. My friend Adelfo is heading to Vegas and I am sitting here in the rainy cold, reading about how he is preparing not for the contest, but for three wild days in Las Vegas! I mean if it were forAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28188189157887760482011-12-29T16:47:00.001+01:002011-12-29T16:54:09.001+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: From Man Boobs to Striated Pecs - Looking Back at 2011
Image 1: Looks like Santa's sweet treats
just ricocheted off Adelfo ;-)
Although we are amidst the "holiday season" (you know the time of the year where the term off-season gets a whole new meaning ;-), there is one fellow who must obviously have read my blogpost about the not so amiable gifts Santa has in stock for some of us (cf. "Santa is Coming to Town")... judged by the pictures Adelfo Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6118065240777283212011-11-24T15:02:00.001+01:002011-11-24T16:37:42.897+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: My Five Simple Tricks for Guilt Free Thanksgiving Celebrations. Plus: Four Dietary Supplements You Should not Miss!
Image 1: Adelfo on Wednesday before the feast began. We will see how he looks next week ;-)
I guess, this blogpost should actually begin with the words "Happy Thanksgiving" in big, bold letters, but for us Europeans - and me as a German, in particular - today is a regular working day. Nevertheless, it is a day to celebrate, because THIS is actually post #600 here at the SuppVersity and I am inAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53648564539021804272011-11-17T14:52:00.001+01:002011-11-17T17:01:02.171+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Ambitious Short-Term Goals Pave the Way to Success.
Image 1: This guy likes to suffer - no, not
what you are thinking now ;-)
I don't know about you, but I cannot stand how people constantly complain about how bad things are, how hard they are working (mostly these are the laziest people I know), how little they are paid, how desperate the economy was,... you know the whole litany, don't you? Then, Adelfo Cerame's weekly blogpost is exactly Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31080997048844199162011-11-13T07:36:00.001+01:002011-11-14T09:11:32.633+01:00Intermittent Thoughts on Intermittent Fasting - Programing Success: Stocktaking, Goal Setting, -Tracking & -Resetting to Achieve a Healthy Weight & Shed Excess Body Fat
Image 1: You need to know exactly where you are and where you
want to go. Read on to learn how your very own PPS can help you in
achieving the goal you set as a homework from the last episode.
Assuming that all of you did your homework from the last installment of the Intermittent Thoughts, you should by know know the general direction into which you want to be heading. The first thing we Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48790487559703324022011-11-10T14:50:00.001+01:002011-11-10T18:04:58.736+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Cheating Allowed! Another Beauty of Intermittent Fasting.
Image 1: Just graduated - Adelfo Cerame Jr. holds the lecture on "cheating"
When I just received Adelfo's email with his weekly progress update, I thought "Damn. He is just giving away things you had in stall for one of the next installments of the Intermittent Thoughts". In view of the fact that re-feeds, the particular value of the occasional high-carb meals on an otherwise low-carb diet andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35467015940715938962011-11-06T17:34:00.001+01:002013-02-27T16:26:54.114+01:00Intermittent Thoughts on Intermittent Fasting - Finally Getting Started - Setting Yourself Up For Success!
Image 1: Socrates unquestionably did not look like he knew anything about intermittent fasting or physical culture, but he knew a lot about how to unlock the potential of his students.
In the last parts of the series you have learned so much about the biochemical underpinnings of how your diet and exercise regimen can change the way you look, feel and perform that you should by now have a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3257544187066918742011-10-30T17:49:00.000+01:002013-02-27T16:23:49.073+01:00Intermittent Thoughts On Intermittent Fasting - Exercise (3/3): How Training Solves the AMPK/mTOR Antagonism.
Image 1: Just like Two-Face, a character from the Batman comic books, AMPK turns out to have two faces,... ah I mean isoforms the differential expression of which explain why exercise, contrary to starving yourself, maintains or even builds muscle mass while reducing your love handles (img batman.wikia.com).
In the last installment of the Intermittent Thoughts on Intermittent Fasting series, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44994921722091928852011-10-23T17:28:00.001+02:002013-02-27T16:23:49.151+01:00Intermittent Thoughts On Intermittent Fasting - Exercise (2/3): Opening the "Anabolic Barn Door" With the Key of Exercise and Nutrition Science!
Image 1: The "anabolic window" turns out to be more of a barn door, which is unlocked by the key of exercise and nutrition science (Random House Books)
Looking back, the main take-aways from the last installment were the dependence of exercise performance on adequate and not so much constant energy supply, as discussed in the context of the Ramadan fasting soccer players, the increased AMPK Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2621414029204581082011-10-16T17:16:00.001+02:002013-02-27T16:23:49.042+01:00Intermittent Thoughts On Intermittent Fasting - Exercise (1/3): Cycling, Powerlifting and Lean Gaining ;-)
Image 1: It may be more effective than your usual "eat half as much diet", but even with intermittent fasting exercise is compulsory, not facultative.
In the last installments of this series we have analyzed the natural interplay between AMPK and mTOR, have learned that chronic over-expression of either of the two can be detrimental to the way you look, feel and perform and have scratched on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40959671797540693872011-10-09T17:38:00.001+02:002013-02-27T16:23:49.125+01:00Intermittent Thoughts On Intermittent Fasting - AMPK III/III: Natural Rythmicity for Maximum Fat & Minimal Muscle Loss
Image 1: The quest for fat loss, muscle size, health and longevity reminds me of the famous egg-laying wool-milk-sow.
(img austria-lexicon)
At the end of last weeks installment, I provided you with an extensive, yet obviously "incomplete" list of AMPK-"promoters", among which the organosulfur compound alpha lipoic acid (ALA) turned out to be of chief interest in the subsequent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6936181588483852632011-10-03T17:35:00.001+02:002013-02-27T16:23:49.201+01:00Intermittent Thoughts On Intermittent Fasting - AMPK II/III: Leucine, HMB and a Glimpse on Other AMPK Modulators
Image 1: You pick a health, diet or diabetes supplement and I find the study that shows that in one way or another its effect is related to AMPK ;-)
I ended yesterday's installment of the Intermittent Thoughts on Intermittent Fasting Series on a pretty bold statement about the benefits of preworkout BCAA supplementation that would, at first sight, contradict common sense, or rather what commonAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20793191718580340092011-10-02T17:04:00.001+02:002013-02-27T16:23:48.991+01:00Intermittent Thoughts On Intermittent Fasting - AMPK I/III: Zoning in on Its Effects on Body Composition
Image 1: One reason why IF works is that it breaks the unnatural constant and convenient availability of high energy food and the subsequent suppression of AMPK phosphorylation (img courtesy of foxsearchlight)
In the last installments of this series we have begun to dig deeper into the signaling mechanisms that are / could be involved in the beneficial effects intermittent fasting is Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19012141691909477042011-09-29T17:16:00.000+02:002011-09-29T17:19:54.412+02:00Adelfo Cerame - Pre-Contest-Prep: Rest, Recovery and the Underestimated Value of Taking a Week Off.
Image 1: If this is how you feel, than it is about time you take one week off from whatever routine you are on.
It's only Thursday and I feel like I could use an extended weekend (luckily this will be one, with Monday being a holiday, here in Germany ;-), already. Some feel like it's life or work that is getting in their ways, for others its their hobbies, like blogging and training (that's meAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23086894911079748212011-09-25T17:48:00.002+02:002014-11-17T10:51:23.654+01:00Intermittent Thoughts on Intermittent Fasting - The Switch: Introducing the AMPK vs. mTOR Metabolic Seesaw
Figure 1: The mTOR - AMPK "cycle" can become a vicious one, as soon as its natural balance becomes disturbed by external, mostly nutritional and/or exercise related factors. Intermittent fasting could help you restore the balance.
Before we prematurely(?) break the fast and get to the nitty gritty of the feeding
window, I want to briefly recapitulate the results of the last installment,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20289902052984474432011-09-18T17:16:00.002+02:002013-02-27T16:23:48.966+01:00Intermittent Thoughts on Intermittent Fasting - The Fast #2: Health & Longevity Effects of Intermittent Fasting
Image 1: Any roundworms reading this? I hope you know that by not eating enough and feeling miserable you can extend your lifespan ;-)
Thanks Caenorhabditis elegans, or "C. elegans", almost everybody who is able to read a newspaper or online magazine will have heard of the miraculous effects of calorie restriction and fasting on longevity (of this worm!). Since I assume that you possess more Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6370616759628454722011-09-11T17:27:00.002+02:002013-02-27T16:23:49.176+01:00Intermittent Thoughts on Intermittent Fasting - The Fast #1: Metabolic and Endocrine Response(s) During the Fast.
Image 1: "Fasting? Man, everyone knows that this makes you fat and miserable - gimme that frickin' Big Mac I need to keep my metabolic rate elevated!"
(photo boners.com).
While the initial three installments of the Intermittent Thoughts on Intermittent Fasting series focused on dispelling three of the most commonly held beliefs that would speak against the use of an intermittent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14123867299718051402011-09-06T18:07:00.000+02:002011-09-08T17:09:54.143+02:00Intermittent Thoughts on Intermittent Fasting - Myth #3: Intermittent Fasting Hampers Athletic Performance.
Image 1: Would Usain Bolt be able to compete on an intermittent fast? Or would even the performance of the fastest man in the world suffer? (photo by Erik van Leeuwen)
In the first three installments of the Intermittent
Thoughts on Intermittent Fasting series, you've already
learned that, just as an increase in meal frequency does not
magically strip off unwanted fat-weight, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17882943397696844872011-09-05T17:36:00.001+02:002011-09-05T17:37:48.589+02:00Intermittent Thoughts on Intermittent Fasting - Myth #2: Reducing Meal Frequency to 1-2 Meals Will Make You Fat.
Image 1: It stands to reason that "reducing" your food intake to one serving of 13,780 pounds of spaghetti + 120 gallons of ruby red marinara sauce is not really what "intermittent fasting" is all about (world record of 2009 at Buca di Beppo's in Garden Grove).
In yesterday's first installment of the Intermittent Thoughts on Intermittent Fasting series, you have already learned that the idea Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23111414857635636422011-09-04T17:07:00.000+02:002015-05-19T16:10:03.592+02:00Intermittent Thoughts On Intermittent Fasting - Myth #1: A Higher Meal Frequency Equals a Higher Metabolic Rate.
Image 1: Intermittent Fasting or Eating by the Clock? Debunking an old myth to give a new dietary paradigm its break (img hardwaresphere)
IF I had to name the one diet trend (besides "Paleo") that gets the most public attention, lately. It would probably be intermittent fasting, or "IF" as it is often abbreviated in the blogosphere. In view of the popularity of Duong Nguyen's guest-post Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87361875241231380962011-09-01T15:32:00.000+02:002011-09-01T15:32:55.201+02:00Student Spotlight: Adelfo Cerame - A Terrible Accident Paved His Way to Competitive Bodybuilding
Image 1: Adelfo Cerame in his job as a firefighter (backrgound) and as a competive bodybuilder at the 2011 Buckeye Classic, where he took an amazing 2nd place (foreground).
His name is Adelfo Cerame Jr and he is a competitive natural wheelchair bodybuilder and physical culture enthusiast. Although he says of himself that he is just a regular guy that has a passion for fitness, nutrition, and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55922540084124312822011-07-29T08:11:00.004+02:002011-09-01T07:59:23.547+02:00CLA for Lean Gains! Trans-10, cis-12 Conjugated Linoleic acid, But Not the Cis-9 Isomer, Decreases De Novo Lipid Synthesis in Human(!) Adipocytes by More Than 50%
Image 1: Most commercially available products still have a mixture of the active
10,12 CLA and the inactive 9,11 CLA.
If you read the first installment of the SuppVersity Student Spotlight, and/or listened to our now famous SuppVersity student, Duong, on Carl Lenore's Super Human Radio, yesterday, you'll know that Duong's approach to intermittent fasting delivered impressive Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91471555837241703762011-07-19T17:15:00.012+02:002011-09-01T07:59:37.484+02:00The SuppVersity Student Spotlight: Duong Nguyen - Twelve Weeks of Intermittent Fasting Got Duong a Mind-Boggling, "Aesthetically Muscled" Physique
Image 1: Duong at the beginning and
end of what is one of the most impressive
12-week transformations I've seen in quite
some time: -31lbs on the scale; -4" off the
waist and +0.5" chest circumference!
Being a true science geek, I soak up complicated studies like a sponge, but even as a practicing scientist (from another research area, though) all that knowledge would not help me to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39483850923439444842011-07-16T08:46:00.006+02:002011-09-01T08:00:04.789+02:00Carbohydrates Past 6PM Will Make You ... Lean! Eating All Carbs in the Evening Increases Body Fat Loss by 28% Compared to Standard Low-Calorie Diet.
Image 1: This are not the Israeli police
officers from the study. How do I know
that? They are not obese; the officers
in the study (Sofer. 2011) had BMI >30
(photo by Mark Probst)
While everyone in the health-and-fitness bloggosphere knows Martin Berkhan, from leangains.com, I suppose that only a few insiders will be familiar with "Kiefer's" Carb-Nite program. The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28377341294383886902011-06-22T07:56:00.009+02:002011-09-01T08:00:20.411+02:00Eating by The Clock: Is Eating 3x a Day Making You Fat? Scheduled Feeding Results In Adipogenesis in Growing Rats - Less Lean, More Fat Mass.
Image 1: Simplified illustration of the
purported function of ghrelin in the
human body (healthhabits.ca)
Eating whenever you feel "hungry" (I suppose most of us don't even know what hunger is, anyway) seems to be a bad idea in a society where the abundance of readily available (low quality) foods turns out to be at the heart of many of the health problems we are facing these Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com