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Artificial Sweeteners Mess W/ Gut Biome & Induce Insulin Resistance in Rodents - What about Man? Plus: Sucralose & Saccharin, Not Aspartame Induce the Effect

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Could diet coke really be more obeso- genic than regular coke? There is no evidence to prove that and still the mainstream interpretation of the latest rodent study in Nature says just that. In contrast to some other experts, I believe in the usefulness of rodent studies as preliminary, easily available way to investigate general physiological processes. Still, when I look at a study that has to use germ-free mice to produce an effect, I begin to doubt that the results are relevant for someone with an intact gut microbiome (no matter if it's "perfectly healthy", or not). Before I go on with my criticism of a recently published study in Nature (Suez. 2014), I would suggest we'll first take a look at study design and outcome, to make sure not just Steven and Conor, both of whom asked my opinion on the study on Facebook, know what we are talking about. You can learn more about sweeteners at the SuppVersity Unsatiating Truth About Artif. Sweeteners? Wil...
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Melatonin the Anabolic On-Switch!? Is Supplementation Necessary for Older and Beneficial for Younger Trainees?

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Whatever sleeping position you and your partner prefer, you better make sure you do get some sleep. There'll still be time for life's other pleasures, don't worry  ;-) If you are - as I would highly suggest - following the 6-12 SuppVersity Short News on Facebook , you will be aware of the accumulating evidence suggesting that a lower resistance to the inflammatory assault of exercise is at the heart of the age-induced decline in muscle gains. We all know that especially those of us, who are still in good shape in their 60s and beyond are already having a hard time to keep the status quo, and only a handful of them appears to be able to make constant progress. But is this something you just have to accept or can the latest research help you overcome or at least lower the "anabolic" resistance? And if so, could young(er) individuals benefit from the same or similar interventions? Age, inflammation, recovery and supercompensation In a soon-to-be-published ...
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90 Min Sleep Restriction - How Bad is It Really? Changes in Insulin Resistance Last For One Week - Until the System Adapts. Plus: Subjects Even Reduce Weight & Waistline

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In general it's certainly a good idea to rise, when the cock crows on the dung heap, but what if that means you miss 90 min of your precious sleep? "Tell me how and how long you slept last night and I'll tell you something about your chances of getting / staying lean and healthy!" It sounds more straight forward than the stupid AM vs. PM system you, my American friends, are still sticking to: If you consistently miss just one hour of sleep, you are messing with your insulin sensitivity, body weight and your plasma concentrations of leptin. But is this actually accurate and " how much messing " does it actually take? A close analysis of a recent study by a group of researchers from University of Surrey in Guildford, UK (Robertson. 2013), does at least raise some questions in how far smaller deviations from your usual 24/7 x 365 consistency will mess with your physique and health. Can you "wake your way" towards obesity? "Mild sleep re...
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Pomegranate for Statin Users, Magnesium for Cancer-Free Colons, Cialis for Diabetic & Healthy Women and Protein Supplementation for 0.81kg More Muscle & 13.5kg More Strength Gains Than Placebo (Data From Meta-Analysis)

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As the data in the graphs at the bottom shows, only vigorous physical activity (right), yet not moderate (middle), let alone light physical activity (left) will help kids to stave off the bad visceral body fat, which increases their waist line from year to year. The photo in the background was by the way taken in 1989 on Orchard Beach, in the Bronx. If I remember correctly that's 6 years before the release of Nintendo's first "Game Boy". And yeah, I got one and it really doubled if not tripled my sedentary time! 7 minutes! That's the SuppVersity figure of the week and a number that should actually ring a bell with everyone of you who is following my advice and pays a daily visit to the SuppVersity Facebook Wall . "Seven minutes" that's what scientists from the University of Alberta and their Canadian colleagues believe would be the amount of "vigorous physical activities" our kids should get (Hay. 2012). I am not sure, if those sc...
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Sleep to Grow, Train to Sleep: How Strength and Endurance Training Effect Your Sleep Patterns & Exercise Performance and May Help or Hinder Fat Loss & Muscle Gains

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Image 1: As a toddler you already knew - "Sleep is the most anabolic agent there is"; Sleep - Train - Eat, repeat! Remember that ;-) If you like Dave Palumbo's Heavy Muscle Radio , you will probably have heard an advertisement that (a few other questionable statements aside) contains a real gem of wisdom: " Sleep is the most anabolic agent there is! " But how come? Well, if you remember the comments I made on the way your muscles grow by both, increasing mononuclear domain sizes (protein synthesis) and the accumulation of new myonuclei , you will probably also remember that, next to estrogen, nitric oxide and a handful of other factors, growth hormone , in general, and the IGF-1 (and MGF-1) that is locally released in response to its secretion, are the primary drivers of satellite cell driven muscle hypertrophy (and possibly hyperplasia)... now, guess when your body produces the lion share of growth hormone (and downstream IGF-1?) in a given day? You got ...
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