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Protein & Veggies First, Carbs Later: New Study Highlights Significance of Nutrient Order for Glycemia & Insulinemia

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If you have problems with postprandial glucose and insulin excursions, you should consider picking your burgers apart to be able to eat the carbs 10 minutes after you devoured the proteins and veggies... and yes, it's likely you'll skip the bun and reduce your overall energy intake, as well. If you're following my friend Alex Leaf  on Facebook, you will have heard about the role of "nutrient order" (that's not " nutrient timing ") as an important determinant of your postprandial glucose response. If you haven't heard about this, yet, let me briefly bring you up to speed: In a previous crossover study ( Shukla 2017 ) involving metformin-treated subjects with T2DM, the authors of the study that's at the center of today's SuppVersity article have already demonstrated that the ingestion of the protein and vegetable components (e.g. tomato, onion, and salad leaf + burger patty) of a given meal  10 minutes before  the carbohydrate component...
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The Overlooked Impact of Insulin Clearance on Your Health and Physique | Plus: How to Balance Your Clearance Rates?

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A physique like this is partly a result of insulin management  not of zero insulin! Insulin and cortisol... What do the two have in common? Yes, both are hormones. Yes, both are absolutely essential for us to survive (yes, bro, no denying - they are!). And yes, both have developed the aura of being a threat to our health and physique inside and (over the past 20 years) outside of the fitness and bodybuilding community. Today, every child appears to know: "Insulin and cortisol make you fat. Cortisol is the mothref*cker that gave papa a heart attack and insulin is the bitch that's responsible that mommy needs two instead of one seat on the plane. Damn b*tches, these hormones." Fasting  almost certainly will increase insulin clearance, too  - and there are other benefits: Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast 4 Health IF + Resistance Training = WIN ADF Beats Ca-lorie Re...
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Carbs Before Workout Won't Lock Your Ab Fat in its Stores | Plus: Wired for Laziness, Standing for Your Health and 'Cardio' Reversibly Promotes Microbial Diversity in Guts

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Spiking insulin w/ high GI carbs before a workout doesn't blunt the release of fat from the stores covering your abs. Whenever I hit on journals like the latest issue of Medicine in Sports Science , a publication by the American College of Sports Medicine . I contemplate using them as a resource for an installment of the short news - albeit only if more than one of the studies in said journals are actually worth talking about. For the November issue of Medicine in Sports Science , this was the case for four studies. First and foremost, probably Baur's experimental counterevidence to the hypothesis that the carbohydrate-induced surge in insulin would 'seal' your subcutaneous body fat stores. It may not be necessary to attack your ab-fat, but fasting does have a handful of benefits: Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast 4 Health IF + Resistance Training = WIN ADF Bea...
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330ml/d Beer for 30 Days Will Sign. Improve Healthy Men's Glucose Management | 58% Lowered Insulin Resistance!

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Beer by the numbers. With me being a German citizen, you probably suspect bias when it comes to the health effects of beer... and you're right: I hate beer! I don't know why, but I don't like the taste of it and only drink it when it's necessary to socialize. Accordingly, you may believe me when I tell you that a recent study from the Federal Inst. of Education, Science and Technology of Rio de Janeiro (IFRJ) found that drinking 330ml of alcoholic  beer is not only not bad, but downright healthy. From previous articles about beer, here at the SuppVersity , you will remember that non-alcoholic beer is an excellent sports drink (learn more in "The Ergogenic Effect of Nonalcoholic Beer Front- & Back Loading + 15 Beerish Health Facts Everyone Should Know" | read it ). Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day Aug '15 Ex.Res. Upd.: Nitrate, Glycogen, and ....
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