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α-GPC and Low Thyroid? Fat Loss+Muscle Gains, Possible? More Protein in Shift-Work Diet, 7kg Lower Fat Mass & TC?

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In today's installment: Alpha-GCP and reduces thyroid function; accurate body fat measurement in contest prep confirms recomp effect; more protein keeps shift workers lean and healthy. Since I didn't want to bore those of you who are (for whatever reason) not interested in significantly annotated summaries of the studies presented at the last ISSN conference, I've deliberately taken a break before publishing the next installment of the #ISSN17 series ; with this one answering important questions such as: Can alpha-GPC supplements give me hypothyroidism? Can lean individuals still do a "recomp", i.e. lose significant amounts of fat while gaining muscle in short periods of time - What does a gold-standard measurement w/ the 4-C method say? And, last but not least, is a higher protein intake the landmark feature of those night shift workers who don't get obese and sick and how does it work? Interested? Alright, here we go... Fasting  and alpha-GPC have sth...
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Take Control of Your Cortisol Levels - Use These 5x Stress-Modulating Diet, Lifestyle & Supplementation Rules Wisely

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Always remember: You want to control cortisol, not eradicate it if you want to melt away your belly fat , beat your personal bests and feel just great ! As a SuppVersity  reader, you belong to the chosen few who know that cortisol is not the villain as which it is stigmatized in the fitness industry (obviously to sell supplements | learn more ). Rather than being "bad" or "good", cortisol, a glucocorticoid, i.e. a hormone that keeps your blood glucose stable, and potent anti-inflammatory agent, is more vital than any "vitamin" - in spite of not having the magic "vita" in its name. Whether the effects of this vital adrenal hormone are going to be "bad" or "good" for you, depends mostly on whether it rises and falls according to its natural 24-h rhythm or is chronically low (often labeled adrenal insufficiency) or chronically high. If you want to mess with your cortisol rhythm overtraining is exactly what you "ne...
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Bright Light Exposure Improves Your Workouts Sign. (~8%)

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Would be interesting to compare sunlight and artificial light in future studies. You will remember the circadian rhythm series in which I have previously discussed the relevance of light exposure as a means to set, reset and entrain your internal clock in order to reap all sorts of health and performance benefits. Bright (>4000 lux), preferable blue (at least having a blue component) light has repeatedly been shown to increase athletic performance. Studies like Kantermann et al. (2012) show, however, that the efficacy of bright light exposure significantly depends on the chronotype of an athlete. Learn more about the health effects of correct / messed up  circadian rhythms Sunlight, Bluelight, Backlight and Your Clock Sunlight a La Carte: "Hack" Your Rhythm Breaking the Fast to Synchronize the Clock Fasting (Re-)Sets the Peripheral Clock Vitamin A & Caffeine Set the Clock Pre-Workout Supps Could Ruin Your Sleep In said study, the athletes ...
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It's the Same (!) Time of the Day That Matters, If You Want to Excel - No Matter if You're in a Training or Detraining Phase

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If you have a competition in the AM and usually train in the PM it may make sense to change your training schedule in the weeks leading up to the event. Alright, in previous SuppVersity training I've already discussed that it's pointless to try and train at maximal volumes and intensities on 365 days a year and 90+ years a life. In addition it's often simply mandatory that you take some time completely off the gym. That may be hard for some, but we know from previous studies that this does not mean that you will have to start anew when you're back on the grind... well, at least if this "being back on the grind" doesn't happen after months of doing nothing. In a very recent study, scientists from the  Sfax University , the Hellenic Army Academy, and other institutes and universities tried to determine, once again, how long it will take until the performance decrements become so relevant that they've eaten up all your gains (Chtourou. 2015). You...
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Shift 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

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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 (among others) those sick who are responsible for the well-being of us all: Nurses, doctors, flight controllers, etc. The effects, this appears to be certain by now, can be triggered by both, irregular sleeping and eating patterns, and they relate to changes in melatonin, cortisol, ghrelin, and leptin. Changes with consequences that reach from the nasty but usually unproblematic ability to shed those last lbs of body fat covering your abs to cancer and death. Even if you don't work shifts, melatonin may be a supplement to consider! Melatonin as potent as Letrozole Melatonin for ...
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