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Take Control of Your Cortisol Levels - Use These 5x Stress-Modulating Diet, Lifestyle & Supplementation Rules Wisely

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Always remember: You want to control cortisol, not eradicate it if you want to melt away your belly fat , beat your personal bests and feel just great ! As a SuppVersity  reader, you belong to the chosen few who know that cortisol is not the villain as which it is stigmatized in the fitness industry (obviously to sell supplements | learn more ). Rather than being "bad" or "good", cortisol, a glucocorticoid, i.e. a hormone that keeps your blood glucose stable, and potent anti-inflammatory agent, is more vital than any "vitamin" - in spite of not having the magic "vita" in its name. Whether the effects of this vital adrenal hormone are going to be "bad" or "good" for you, depends mostly on whether it rises and falls according to its natural 24-h rhythm or is chronically low (often labeled adrenal insufficiency) or chronically high. If you want to mess with your cortisol rhythm overtraining is exactly what you "ne...
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10 Days of 'Paleo Life in the Wilderness' Will Strip up to 18 cm off Your Waist and Boost Your Insulin Sensitivity by 53%

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Even though it may have been funny, this is not exactly how the scientists simulated the "paleo lifestyle" in the study at hand. Eventually, however, it came down to eating healthier, being active and even being stressed (within the limits of natural "paleo stress", though). No, this science website is not going to turn into a paleo blog, ... don't worry. It's mere coincidence that this is the 2nd "paleo" study in 2 weeks that is interesting enough to get its own SuppVersity  article devoted to it ( last one ). Moreover, said study, which was published in the peer-reviewed scientific journal  BioMed Research International , recently (Pruimboom. 2016), doesn't even have the world "paleo" in title of full-text and could still be called "the true paleo" study. It does, after all, revolve around a 10-day mimic of a "hunter-gatherer lifestyle" and its favorable effects on anthropometrics and clinical chemical indi...
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Motivation Trumps Supplementation! Moderate, Starvation Free Weight Loss With Carnitine & Motivational Support

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What if one of those would be displayed prominently on every Snickers bar and other candy - would that be unethical? I must admit that I probably have a positive bias towards the latest study, Satoshi Odo, Koji Tanabe an Masamitsu Yamauchi who work for Lonza a company that describes itself as "a global leader in life sciences" and the Aichi Gakusen University in Japan have just published in the online Journal Food and Nutrition Sciences . Why? Well, it demonstrates the value of education, motivation and making people take responsibility for their own well-being. Something that's still largely unappreciated and maybe even feared by the medical orthodoxy and it's victims... ah, pardon me, "patients", of course. Words and wisdom trump pills and meal plans Actually the researchers did nothing we would not have seen in countless of studies before. They recruited 24 male subjects with an, in US terms, pretty low BMI of 25 - 28 kg/m² and a waist circumfe...
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Lack of Drive? Theacrine Will Get You Going - Every Day! Camellia Kucha Alkaloid Acts via Dopamine and Adenosine

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Image 1: Coffee vs. tea, if it comes to the persistent dopaminergic "get going" effect it appears that a hitherto hardly known tea variety, Camellia Kucha has the edge on the #1 average westerner's #1 morning drink. Caffeine is the #1 drug for anyone looking for that little extra of burst of energy and yet there are people who claim they would kill for their morning coffee, while others swear by having one cup right before bed to keep the blood sugar levels from dropping during the night. Whatever your personal preference may be, it probably did not escape your notice that cup no.10,000 does not exert the same magic as cup  no. 10, decades ago. The reason for that is a pretty rapid habituation effect, the extend of which varies remarkably from person to person.If you do belong to the vast majority of people for whom  the morning coffee has become more of an entrenched habit than an energizer, you will therefore probably be interested in the results of a recent study...
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Intermittent Thoughts on Intermittent Fasting - Finally Getting Started - Setting Yourself Up For Success!

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Image 1: Socrates unquestionably did not look like he knew anything about intermittent fasting or physical culture, but he knew a lot about how to unlock the potential of his students. In the last parts of the series you have learned so much about the biochemical underpinnings of how your diet and exercise regimen can change the way you look, feel and perform that you should by now have a general idea of why people, like Duong , "all of a sudden" drop tons of body fat, without having to resort to the still much-heralded combination of low-intensity-steady state "cardio" sessions and frequent low-fat high carb mini-meals. You should, however, also have grasped the idea that copying Duong's or Adelfo's regimen probably won't get you where you want to be. My intention thus is ( and has always been ) to teach you all the stuff you will need to find your own way... just as children will not learn to read if you just read books to them, you will never ...
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Fat & Fit! Cardio Training Triggers Genetic Switches Which Won't Make you Lean, But Maybe Healthier.

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Image 1: Does this remind you of someone at your local gym? (Image from Stanford School of Medicine ) As a trained physicist I am more interested in the "why's" than in the "what's". It is old hat that the combination of diet (usually incorporating a moderate caloric reduction) and exercise still is the most promising way to sustainable weight loss and metabolic health . The molecular and genetic underpinnings of their almost magical synergy, however, have still not been 100% elucidated. A recent study ( Fu. 2011 ) from the Tianjin Medical University in Tianjin, China, does now contribute another piece to the complex puzzle that is our metabolism. Published in the latest issue of the clinical and experimental branch of Metabolism Li Fu and his colleagues report the results of an experiment in the course of which 40 mice were assigned to one out of four intervention groups, two of which exercised on a mouse-treadmill for 60min/d five times p...
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The SuppVersity Student Spotlight: Johan Otterström - Learning the "Bitter Truth About Sugar" Cost Johan 120 Pounds of Body Fat and May Have Saved His Life

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Image 1: Johan Otterström after shedding a mind-boggling 120 pound of fat - awesome, man! I knew, or rather I hoped that you, my dear 'students', would be similarly interested in seeing, how useful all those small pieces of a puzzle, which, somewhere in the distant future, may finally deserve the appellation "exercise and nutrition science ", actually are in the hands of someone who understands how to combine them in a way that makes sense for him, as an individual . Nevertheless, I was surprised by the overwhelming and, except for a few of the usual jealousies, positive feedback, Duong Nguyen received. I am thus especially happy that today, two weeks after the first installment of the SuppVersity Student Spotlight was published, I have another story to tell you: It's the inspiring story of a hungry Swedish kid and his in both senses Super Human ( listen to Johan @ Carl Lenore' SHR ) transformation from an ai...
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