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.comBlogger2519999tag:blogger.com,1999:blog-4447249123519658347.post-66070760089964726012017-10-04T03:03:00.000+02:002017-10-04T15:50:25.928+02:005+x Sleep Supplements that Work: Valerian, Beer, Cherries, Tryptophan, Theanine | Plus: Effects of Fats, Carbs and GI
While milk with honey is better than milk with glucose (Jalilolghadr 2011), it won't improve - if anything mess - with your sleep quality when it's consumed ≤ 1h before bedtime - noteworthy: the same goes for most foods, though.
While I have chosen it as the title image for today's SuppVersity "Sleep Supplement Special", there's actually surprisingly little (not to say "no") Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80191200322125533752017-07-04T03:25:00.001+02:002017-07-04T03:39:23.595+02:0010mg Melatonin Increase Diet-Induced Weight Loss in 30-D Study from 4% to 7% + Have Profound Antioxidant Effects
If you want to take melatonin, take it before bed and thus in sync with your circadian rhythm| learn more
If that's not your first visit at the SuppVersity, the fact that the sleep hormone melatonin is a powerful antioxidant won't be news for you. The fact that it may facilitate weight loss has been discussed in a previous SuppVersity article from September 2015 (read it), too. In Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51796693959316560042017-06-10T01:07:00.001+02:002019-10-30T04:37:53.694+01:00Sleeping Like an Athlete: Supplement Smart to Complement Your Diet, Periodize Your Training, Practice Sleep Hygiene
Blindfolds and earplugs can improve your sleep quality significantly. The special beauty of blindfolds is: unlike earplugs, blindfolds may also be used to refresh 'other things' you may be doing beneath or on top of your sheets, which in turn will help those who are struggling with getting restorative sleep (learn more)
While every idiot will tell you that ZMA is "the shit" (it indeed is, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12706593406209891062015-09-16T15:34:00.001+02:002015-09-19T09:38:13.030+02:00Trying to Lose Fat & Get "Toned" W/Out Training or Diet? Taking 1-3 mg Melatonin Helps Women Lose 7% Body Fat, Gain 3.5% Lean Mass in Recent 12 Months-Long RCT
Since the natural melatonin production decreases as we age, it is (unfortunately) possible that younger women wouldn't see the same benefits as the >56 year-old subjects of the study at hand.
No, I am not recommending laziness here, and I doubt that you will arrive at a cover model physique with nothing but a handful of melatonin pills, but the results of a recent study from the AarhusAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46755474518444759882015-07-10T16:05:00.001+02:002015-07-10T16:11:40.104+02:00Every Sip of Plain Water Reduces Your T2DM Risk, Oxidized Proteins are Better Indicators of Metabolic Health Than Oxi-Lipids and Melatonin Can Rein Expanding Fat Cells in
The "apple a day" is the epitome of nutritional factors influencing your health.
Alright, it's Thursday and about time for a brief update on the latest nutrition research studies including a re.appreciation of the role of melatonin in obesity protection, the importance of drinking enough water (not tea or coffee) for anyone who's looking to keep insulin sensitive and the overlooked Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40608708260416255672015-04-19T12:03:00.002+02:002015-09-16T04:27:49.895+02:00Shift Work, an Overlooked Motor of the Diabesity Epidemic? Revisiting the Impact of Continuous and Sporadic Shift and Night Work on Belly Size, Trigs and Glucose Control
Stress at work only adds to the ill effects of shift work and night shifts will have on the health, body composition and life quality of people who work when they're supposed to sleep.
You will probably remember the problems arising from shift work from the Circadian Rhythm Series. In said articles I did yet only scratch the surface of an underestimated problem that may ironically make (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28066557124065341542015-02-22T14:11:00.000+01:002015-02-22T14:47:55.348+01:00Will Melatonin Reduce Your Testosterone Levels? A Review of the Existing Evidence With Clinical Studies That Say...
Do you risk all of these benefits of T that have been illustrated artistically by artofmanliness.com if you take melatonin supplements?
I have written about the multitude of beneficial health effects which range from improvements in sleep quality over its beneficial effects on glucose and lipid metabolism to its potential cancer protective effects more than once; and after the publicationAdel 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-46997085438700510012014-06-21T15:14:00.001+02:002014-06-21T15:15:29.634+02:00Melatonin As Potent as Letrozole in Inhibiting Aromatization of Testosterone to Estrogen - This Raises the Question: Is a Lack of / Bad Sleep to Blame for Breast Cancer?!
Sleeping for 7-8h w/out interruption in a pitch black room to max. your melatonin is the best breast cancer prevention.
It may sound hilarious to the next best average Joe, but the study results Suthat Chottanap and colleagues from the Chulabhorn Graduate Institute are about to present in one of the next issues of Toxicology in Vitro confirm what SuppVersity readers already knew: It's more Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71720843303404481712014-02-09T16:34:00.000+01:002014-02-10T04:18:03.756+01:00Sleepy Sunday: The Bone and Teeth Preserving Fat Loss Hormone Melatonin Should Not be Injected Twice a Day in Athletes Who Try to Gain Muscle Mass
She's doin' it right! If you want to optimize your natural melatonin production, a blindfold is the way to go.
Have you been out partying, yesterday? Saturday Night Fever ➲ Sunday Morning Hangover? If so, I hope you made sure you'd get enough sleep and have not increased your already exuberant sleep debt even more! Why? Well, I could give you a thousand reasons, but what about the "dynamic andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35944088293221081062014-01-10T14:54:00.003+01:002015-11-24T05:01:06.241+01:00Sleep Quickie: Sleep Restriction & Amino Acid Levels, Glucose Levels | Food, Sleep & Exercise Interactions. Plus: Melatonin, A Safe Sleep Aid W/ Anti-Alzheimer's Effects
The healthy lifestyle rhythm: "Sleep, eat, train, live, sleep,..." × 365 days/year
If you were expecting any obscenities in today's "Sleep Quickie", you will probably be disappointed to hear that this article is solely about sleep, metabolism and melatonin and how all that relates to "shutting your eyes and disappearing into the land of dreams".
This means that it won't touch on the 19% Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-65246768363095427552013-12-24T14:04:00.003+01:002013-12-30T04:12:24.983+01:00A Cup of Coffee in the Bluelight District: Synergistic Effects of Caffeine + Blue Light on Psychomotor Effects. Plus: Yerkes-Dodson and U-Shaped Dose-Response Curves
This could be your new wake-up routine: Strong coffee and a bath in blue light.
"The abuse of ADHD drugs in people from all social classes is on the rise..." I guess you will have heard or read news like these several times over the past 12 months and in an article over at Forbes.com that was published on St. Nicholas' Day, Todd Essing even claimed: "Adderall use at work by the healthy to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32042108049170072632013-10-17T15:21:00.001+02:002013-10-17T15:21:18.229+02:00Melato Cola™ or What? Fructose for Improved Glucose Metabolism and Melatonin to Counter Fructose Overload
There was a time, when Coke still contained "coke"... so why not add some melatonin for health benefits? I am obviously just kidding here, but a combination of fructose + melatonin may actually make sense.
The title of today's SuppVersity article is confusing, I know. Firstly, it contains the almost heretical notion that fructose could actually improve instead of impair your glucose metabolismAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18720531413041338552013-09-22T15:16:00.002+02:002017-06-01T06:22:47.090+02:00Cinnamon, Curcumin (Turmeric), Licorice (Glycyrrhizin), Melatonin, Milk Thistle (Silymarin). Supplements to Improve and Restore Insulin Sensitivity - Serving #3
Sleep hygiene was part of the lifestyle tips in the first episode of this series, with this episode you get a tool that can help you get back into the groove: melatonin.
This is Sunday number three with supplements that may help you improve / maintain your glucose sensitivity and I can already tell you it's going to be the last one. In other words, if there are any compounds that have not yet Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26093627915971941162013-05-28T16:05:00.000+02:002013-05-30T06:32:11.346+02:00Melatonin the Anabolic On-Switch!? Is Supplementation Necessary for Older and Beneficial for Younger Trainees?
Whatever sleeping position you and your partner prefer, you better make sure you do get some sleep. There'll still be time for life's other pleasures, don't worry ;-)
If you are - as I would highly suggest - following the 6-12 SuppVersity Short News on Facebook, you will be aware of the accumulating evidence suggesting that a lower resistance to the inflammatory assault of exercise is 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-25921996894630255702012-11-04T17:41:00.002+01:002012-11-22T16:44:06.728+01:00Get Lean & Stay Lean Quickie: Add Cinnamon to Cereals. NPY Detrimental? Melatonin Beneficial! 50,000IU Vitamin D3 Useless. Phtalate DHEP Dangerous! PPAR, AKT & GLUT-4 Agonist From False Black Pepper Surprisingly Potent!
In 1998 the Consumer Union wrote a letter to the FDA complaining about the occurrence of DEHP and other "endocrine disrupting chemicals" in cheese and dairy of which they suspected that they were partially emitted from the plastic wrappings (read more)
Those of you who are following the SuppVersity news on Facebook very closely, will be aware that I announced yesterday, already that there was Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-30291455008670308922012-08-05T18:36:00.000+02:002015-12-09T05:39:08.920+01:00Circadian Rhythmicity - Sunlight, Bluelight, Backlight: How Street Lamps, iPads & Co Mess W/ Our Internal Clock. Plus: Tweaks, Tools & Apps to Prevent Negative Side-Effects
Image 1 (uci.edu): There are billions of clocks in our world, but the most important one of all, our biological clock has gained scientific attention only over the past couple of years - a momentous mistake, as scientists are starting to realize.
This is the first installment of the long promised yet often postponed SuppVersity series on Circadian Rhythmicity and how it impacts your physiologyAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52702683992268480502012-05-27T17:12:00.001+02:002012-05-27T17:12:17.324+02:00Sunlight, L-Tryptophan & Vitamin B6 With Breakfast Increase Serotonin and Wakefulness During the Day and Melatonin and Restful Sleep at Night
Image 1: For these kids the high tryptophan + B6 breakfast would be useless unless they already got their 10min+ of direct sun exposure this morning
A recently published study that was conducted by a team of international researchers led by Miyo Nakade from the Gakuen University in Nagoya, Japan (Nakade. 2012), concludes that sunlight exposure and vitamin B6 and l-tryptophan intake with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76217513206317750882012-01-18T17:25:00.000+01:002012-01-18T17:29:06.370+01:006mg Melatonin 30min Before HIT Will Increase Fatty Acid Oxidation, Boost Your Antioxidant Capacity, Reduce MDA Levels and Modulate Your Immune Response
Image 1: Other than you may have expected, this is exactly not what happened when the soccer players took 6mg of melatonin before their workouts.
The blogpost on melatonin's anti-Alzheimer's + anti-obesity effects from last week caused quite a stir, both in the comment area, here at the SuppVersity, as well as on facebook. Even friends in the gym came up with questions. Therefore, I suppose Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25164670304802142902012-01-11T17:33:00.000+01:002012-01-11T17:33:29.020+01:00Supplemental Melatonin Protects Against Alzheimer's and Has The Highly Desirable "Side Effect" of Reducing Body Fat Percentages by More Than 50%!
Image 1: If you don't want your brain to shrivel up like that, I suppose you better get more than just an occasional night of good night's sleep and (not or) think about taking some supplemental melatonin.
Those of you who are also following me on facebook, will probably have seen the link to the study a group of Indian scientists conducted to assess the effect of melatonin supplementation in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-37509380201316589922011-06-04T07:36:00.001+02:002011-06-04T07:42:03.399+02:00More Than Restorative Sleep in a Pill: "Melatonin Loading" Ameliorates Oxidative Stress and Inflammation in Ultra-Endurance Event
Image 1: The Veleta Peak, certainly not
an easy trail (photo by David Adamson)
As a regular visitor of this blog, you are well familiar with the beneficial effects of sleep on general health, hormone levels and (exercise) performance. You will also have read about the anti-oxidant and neuroprotective effects of melatonin and be aware that melatonin supplementation may exhibit beneficial Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32210064647473744092011-03-05T03:13:00.001+01:002011-03-05T03:13:00.156+01:00Heart Protective Effect of Red Wine not Exclusively Due to Resveratrol. Melatonin Potentially the Major Player!Resveratrol, the red wine polephynol still is in everyone's mouth (literally, as well as metaphorically), yet a recent (Lamont. 2011) study published in the Journal of Pineal Research indicates that another hitherto overlooked constituent of the fermented grape juice factors into its protective value: Melatonin.
Lamont et al. found that, at the doses which can be found in red wine, naturally, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-79551737543719515372011-01-27T03:32:00.002+01:002011-01-27T03:32:00.215+01:00Melatonin, Magnesium and Zinc for a Healthy Night of High Quality SleepSleeping disorders are very common in our hectic society and sleeping pills are among the no.1 drugs (ab-)used by the general public. At least in a very restricted group of subjects, the combination of melatonin, magnesium and zinc has now proven a very viable and certainly more natural alternative to the highly advertised "chemical maces" of the big pharma companies.
Figure 1: Effects of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76431216299222956662010-12-16T03:30:00.005+01:002010-12-16T03:30:00.514+01:00Melatonin for Patients With Metabolic Syndrome!?When was the last time your mother asked you, whether you would get enough sleep? Can't remember? Well, a recent study by scientists (Kozirog. 2010) from the Department of Internal Diseases and Clinical Pharmacology at the Medical University of Lodz suggests you better listen to your mothers words and get a decent amount of sleep, just to make sure you reap the benefits of melatonin.
In the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com