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7-Day Protein-Modified Fast - All the Benefits of Fasting W/Out the Risk of Muscle Loss? Human Study Says...

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Lean wild salmon would be a good protein source for a PSMF regimen. If you are not familiar with the idea of a "protein modified fast" here's what it's all about: in order to minimize the use of lean tissue as a source of energy, a protein-sparing modified fast (PSMF) will combine very low calorie diet with some (often high amounts of) protein, fluids, and vitamin and mineral supplementation. Matthew Furber and his colleagues from the GSK Human Performance Lab and the University of Hertfordshire  and the Anglia Ruskin University  were recently able to proof that this special variety of fasting will not only help you shed body fat at a low risk of significant lean mass declines, it will also have profound health benefits. High-protein diets are much safer than some 'experts' say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Satiety Satiety: Casein > Whey? Wrong! ...
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Go Slow to Grow: Almost 3x Bigger Biceps W/ Slow Reps

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Beware: Results could differ for e.g. legs. 12 weeks of "[r]esistance training [of the elbow flexors = biceps] with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement," that's the title and conclusion of a recent study from the  Federal University of São Paulo  (Pereira. 2016), a results that may surprise those of you who have been seeing people in the average youtube training motivation video repping out 15 reps in 15 seconds. If you want to build muscle you have to make sure to optimize your protein intake   Protein Timing DOES Matter! 5x More Than the FDA Allows! Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Whey vs. Pea Protein Bullshit? Idiots? Well, previous studies into the link between the speed of repetitions in isokinetic exercise and people's gains actually found that fast speed provides greater strength gains and muscle hypertrophy than the slow s...
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Lean vs. Overweight: Post-Breakfast-Skipping Binge is Overweight-Specific. Lean Subjects Reduce Both Energy (-26%) & Sugar Intake (14%), When They Skip Breakfast

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It always hits the (already) big ones. A recent study that was conducted by a group of researchers from the Roehampton University, and the Universities of Northampton and Hull in London took an interesting and totally overdue approach to dispel the myths that revolve around the anti-obesity effects of breakfast. In the said study, a team of researchers recruited 37 participants who were assigned to one out of four groups on the basis of their body mass index (BMI) - normal weight BMI <25 kg/m² | or overweight/obese BMI > 25 kg/m² | habitual breakfast eaters | habitual breakfast omitters. Subsequently, even the latter, i.e. the breakfast eaters were requested  to  eat  breakfast  for  an  entire  week. The BREAKFAST week was followed by a one week wash-out and an entire  week during which the subjects had to omit breakfast. Learn more about fasting and eating / skipping breakfast at the SuppVersity Breakfast and Circadian Rhyth...
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Breakfast!? An (Un-)Biased (?) Look at the Contemporary Scientific Evidence For and Against the Benefits of Having Breakfast and The Negative Effects of Skipping Meals

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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 "literal" one, I've used in a previous article with the title "Circadian Rhythmicity - "Breakfast" or "Breaking the Fast"? Fasting as Zeitgeber & All About King, Prince & Pauper" ( read it ) and is thus in line with the mainstream idea of standing up, showering and... yes, you got it: having breakfast. If you google "breakfast" and "obesity" you're served a colorful potpourri of "pro breakfast" articles which will inform you about "facts" like "Eating a big breakfast fights obesi...
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Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness

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How much of the protein you can eat and how much of it you need two keep the status quo are very different questions. Don't worry, this article is not about the notorious " Anabolic Barndoor " or the purported magic of "nutrient timing" and post.workout supplements. The thing I want to discuss in today's SuppVersity article is of a more general nature and revolves around the upregulation of the ubiquinase enzymes and consequent proteolysis (=catabolims) of skeletal muscle tissue ... or if you want to use my buddy Carl Lanore's term: "The loss of metabolic currency" we all know you better avoid at all costs, if you care about aging healthily.  You can learn more about protein intake at the SuppVersity Are You Protein Wheysting? Cod protein for recovery Protein requ. of athletes High EAA protein for fat loss Fast vs. slow protein Too much ado about protein? What we are going to deal with today is protein breakdown, o...
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