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Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB

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HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition. While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting',  SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains" (➡ article discussing Moro 2016) - that's in men, though, and that, in turn, is one of several factors that make the latest study by Tinsley et al. (2019)  worth looking at. In their latest study, the Texas Tech University  researchers combined two research questions into one study: (a) Does time-restricted feeding  affect the adaptive response to resistance training women? (b) Can this effect be augmented and/or modulated by supplementing the leucine-metabolite HMB  during the fasting phases (and once in the ...
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Intermittent Fasting Beats Isocaloric Continuous Dieting (Fat Loss & Health) | New Study + Research Update 12/18

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Is intermittent dieting the better form of dieting? Results are promising, but far from conclusive - even in 2018. Check out the latest study in Obesity  and selected research from '18, now! Let's get this straight, right away. The lion's share of the currently available literature on intermittent fasting vs. continuous dietary restriction suggests that "[i]ntermittent energy restriction [is] comparable to continuous energy restriction for short-term weight loss in overweight and obese adults" ( Harris 2018 ). And yes, there are numerous studies suggesting that intermittent (IER) is even superior to regular, continuous energy restriction (CER). Learn more about fasting at the SuppVersity Monthly 5-Day Fasting Works "Lean Gains" Fasting Works Habits Determine Effects of Fasting Fatloos W/ Short Feeding Period IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction However, with the plethora of different regimen and othe...
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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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Capsaicin - 'Hot' New Ergogenic With Profound Metabolic and Health Benefits!? Recent Study + Older Data Reviewed

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Red peppers - too hot for you? CH-19 Sweet is non-pungent pepper w/ similar metabolic effects ( Ohnuki 2001a ) You will probably have encountered capsaicin in one or another kitchen-sink supplement in the past. Probably without knowing if and how much it contributed to the fat loss and/or performance effects of said product. I promise: After reading this extended review of a recent study by de Freitas, Cholewa, Freire et al. (2017) your perspective on this "ah, it also contains ... wtf" ingredient may change significantly. Why's that? Well, next to previously cited, latest and greatest research on the ergogenic effects  of capsaicin, there's also a bunch of quite exciting papers on its ability to help you lose body fat  and promote your metabolic and overall health . Learn more about alleged and true fat burner at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? DMAA (Jack3D) - The Good, the Bad & the Evil How 'Harmless' are T...
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