SuppVersity - Nutrition and Exercise Science for Everyone

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 surprising for most of you to hear that a recent (re-)analysis of food logs from two intermittent fasting studies underlines how effective intermittent fasting really is when it comes to reducing people's energy intake. In previous studies researchers have already been able to show that the vast majority of dieters do not overeat and consume more than the ~1500kcal/d you may be missing on a fasting day. Learn more about fasting at the SuppVersity Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast ...

Download the podcast this article relates to at superhumanradio.net You will probably remember from the SuppVersity  Facebook news (@SuppVersity |  March 15, 2018 ) that scientists believe that they've found the molecule that's responsible for the rejuvenating effects of "young blood". In their study, which expanded on rodent data indicating that the injection of "young blood", i.e. blood from young mice, into the circulation of old(er) mice has multi-dimensional rejuvenating effects, the researchers grew  human  muscle cells (C2C12 myoblasts) in a petri dish and stimulated them w/ media conditioned with 5% plasma from healthy male participants that were either younger (n = 6, 18–35) or older (n = 6, >57 years). What Kalampouka et al. ( 2018 ) observed was that the muscle cells reacted differently to a stimulus in form of a scratch (intended to simulate muscular injury and recovery) depending on whether the cultured in media conditioned plasma from ...

Believe it or not - At least after some time, a severely energy restricted diet will reduce your cravings for donuts, pizza, pasta, and even chocolate statistically significantly - the questions from the headline do yet remain: Who benefits? What's the mechanism? And do the effects depend on your diet / its macros? If you browse blogs and read e-books, you will read highly popular claims like "Dieting is useless, it just makes you hungry. If you want to lose weight, you got to stop eating carbs and reduce insulin." Those claims are popular because they entail the (unwarranted) claim that you could lose weight without cutting back on your energy intake. WRONG! Fortunately, more and more people seem to understand that. One thing that will still be hard for them to swallow is the conclusion of the latest meta-analysis that addresses the ubiquitous claim that "calorie restriction may increase food cravings" (Kahathuduwa 2017), would thus ruin all your weight l...

Is a small bowl of yogurt with 1.5g cumin better than every weight loss drug? Probably not, but if we go by the results of the study at hand, it's a damn effective adjunct to an energy reduced diet. The figures in the headline of today's SuppVersity article certainly are impressive. The total weight loss, the 88 overweight / obese women who had been randomly assigned into two groups who dieted for 3 months either with or without the help of 3 g/d cumin powder with yogurt at two meals (each time 1.5 g cumin + 150 ml low-fat yogurt | the control group received the same amount of yogurt, but without cumin) on the other hand sounds less exciting. 6.2kg in the cumin and 4.19kg in the control group - that does not sound much for "obese / overweight" women. Luckily Iranian "obese women" are comparably slender compared to their Western counterparts. With a starting weight of 79.43kg in the active and 76.7kg in the control arm of the study, those 6.2kg and 4.1...