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Coffee - Different Roasts, Different Health Effects | Darker Roasts Better for Weight Loss, Lighter Roasts Healthier!?

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Dark, medium or light roast - this is more than just a question of taste! The significant effect of roasting on the phenol-composition of coffee and the consequent health effects are rarely discussed. You may remember my often misinterpreted article about bullet-proof coffee in which I actually defended the fad by providing evidence that the negative effects on blood lipids may actually be cause by not filtering the coffee vs. putting butter into it ( read it ). Well, today I would like to dig a bit deeper into the differential effects not of coffee brewing, but rather of coffee roasting on the of your favorite beverage's major active ingredients and its subsequent effects on your health. Now, to get the bad news out of the way, the study from the  West-German Centre of Diabetes and Health  in Düsseldorf which evaluated these effects unfortunately did so in 118 overweight subjects. You can learn more about coffee at the SuppVersity Remember: With Coffee More Won...
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L-Arginine - 6g/Day Boost Cholesterol- & Non-Esterified Fatty Acid Lowering Effects of Resistance Training. Are Classic Pre-Workouts Actually "Health Supplements"?

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Lifting will improve your blood lipids, l-arginine will boost the effect. In the spirit of Tuesday's post on the potential negative effects of nitrate supplements on weight loss ( learn more + see box below for some important clarifications), I would like to invite you to take a look at the effects of "short-term  L-arginine  supplementation  on  lipid  profile  and  inflammatory proteins after acute resistance exercise in overweight men" as they are about to be reported in one of the future issues of e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism by Nascimento et al. (Nascimento. 2014) - it's not essentially new, but actually quite a nice reminder of the fat that what I said about l-arginine in the nitrate article was not all made up. An addendum to the nitrate study: Even a persistent 5% reduction in RMR would not necessarily inhibit weight loss + you can argue that your body needs less energy / oxygen, because it works...
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Fish Oil Compromises, Fish Improves Adiponectin Levels in "Overweight, But Healthy" Individuals. Neither Promotes Weight or Fat Loss Within a 4-Week Study Period

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Fish are smart, they tell you about the good things "omega-3" fatty acids will do, without pointing you to the fact that eating them will yield a more favorable DHA:EPA ratio than popping pills that are made from the same remnants of their deceased relatives the fishery industry has dumbed for decades. With the vitamin D news the other day ( go back ), you are now probably thinking "hell, no Adel's other favorite topic to rant about"... an yes! You are right: I just like to rant against mainstream stupidity and one-size-fits-it all approaches everybody loves because they are so "easy"! Take your fish oil! And everything is going to be all right. Much easier and so much more compelling, than my advice to eat fatty fish at least once, better twice or thrice a week to promote , not magically achieve metabolic health. And while you've heard about the anabolic and blood pressure lowering benefits of fish protein in previous articles, here at t...
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Epigallocatechin Gallate (EGCG), Capsaicins, Piperine & Carnitine: Rather a Health Than a Fat Loss Stack?

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That's not what the ultimate weight loss diet looks like. The pill remains a supplement, i.e. something to supplement (and support) your dietary and exercise efforts, nothing more, but - as long as you pick the right one for your type and goal - also nothing less (photo ehow.com) Let me first remind you of the fact that something that works in your obese neighbor does not necessarily work as effectively in someone like yourself, a devoted physical culturist who is only a couple of steps away from the six pack he has always been dreaming of. Let me also emphasize the fact that taking the supplement alone, i.e without the -600kcal reduction in energy intake all of the 86 overweight subjects (healthy males and females aged 25–45 years, with a body mass index greater than 25 kg/m² less than 35 kg/m²) had to stick to, there probably wouldn't have been any weight loss at all. And lastly, let me also formulate the hypothesis that the various health benefits, such as the increases ...
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Eight HIIT Sessions on the Rowing Ergometer Cut Body Fat, Increase Adiponectin, VO2Max & Performance in National Level Rowers - Workmatched Classic 'Cardio' Does Nada

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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 say "experimental" in the literal sense - one-legged leg training routine is more likely to get you those six-pack abs, of which everyone appears to believe that it was a natural sign of outstanding health and a thing everybody must have (just like the new iPhone, you know ;-), than a bazillion of sit-ups. Today, you will see that a somewhat less "experimental" training regimen will not have you reach your goal faster and more efficiently, it will also have the welcome "side effect" of making you healthier and improving your conditioning. And you...
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The Female(?) Athlete Triad - Part II/III: LH, GH, IGF1, Insulin, Ghrelin, Leptin & Co Form a Self-Perpetuating Vicious Cycle

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I usually rant against pizza and beer, but once the athlete triad has struck, they can be an occasional part of the "healing protocol". In last Sunday's first installment of this series we have taken a look at the prevalence, etiology and fundamental cause of an entity that is, and I am repeating myself here, profoundly mis labeled as the " female athlete triad ". In fact, it is, as we have learned in the last installment , neither an exclusively female thing, nor a triad. If anything, it is a quintet or sextet. To make that clear, and give you guys, who make the same mistakes, but usually with less detrimental consequences, I will once more refer to it as "athlete triad" = AT,  in this second part of the Female(?) Athlete Triad Series in which we will take a look at the endocrine underpinnings of the previously described consequences of the temporary and long-term energy deficiency we have identified as the single most important causative fact...
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Carbs Past 6PM Reloaded: Circadian Shifts in Leptin and Ghrelin + Rising Adiponectin During the "Carb-Fast" Could Explain the Efficacy of Eating All Carbohydrates at Night

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Image 1: Paul Bart ( Kevin James ) in Mall Cop (Columbia) probably would be better off weight- and health- wise without his Segway, which is by the way among the " 50 Worst Gadgets of the Decade " in the Business Insider hall of shame from 2009 (Barret, Brian. 2009) The SuppVersity was the first place you read about the how " Carbs past 6pm Will Make You Lean " (at least about the non-anecdotal scientific evidence) and for 99% of you, this will probably be the first time you read about the "follow up paper" on the original study, which was originally intended to induce a shift in the circadian pattern of leptin secretion in order to make use of its fat burning effects over night. Exactly this is the focus of a follow up paper that's soon going to be published in Nutrition, Metabolism & Cardiovascular Diseases (Sofer. 2012). Israeli Police Diet Acadamy Reloaded! Now the bad news is that the news are only partly new. In other words, the I...
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