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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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Eating Your Largest Meal for Lunch, Instead of Dinner May Have Real World Weight Loss & Health Benefits | Guest Post

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You better super-size that lunch box if you plan to enjoy the scientifically suggested health and body weight benefits of getting the lion's share of your energy intake at lunch, instead of dinner [15%, 50%, 15% + 15% (ideally) healthy snacks]. This is one of the rare occasions when SuppVersity  articles need an introduction before the introduction. Why's that? Well, in contrast to 99.9% of the other 2280 SuppVersity articles the following text wasn't written by myself, but by my good friend Alex Leaf. How's that? Well, as Alex is going to point out in the next paragraph. He was the one who spotted the latest "meal timing" study and I thought that Alex's at least as qualified as I am. He's, after all, an important contributor to the Examine Research Digest (always the articles that need the least editing ;-) and a registered general and sports nutritionist with his own business , while I am just... well, a physicist. "So why don't you l...
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Older Human Study Shows: 2.72g Carnitine per Day Ward Off Fat Gains - Specifically on the Trunk | User Question: Are We Missing Out If We Are Not Using Carnitine?

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SuppVersity reader Derek D. wants to know if 2013 study shows we are missing out if we don't use carnitine. When I answered your questions on Facebook, the other day, Derek D.'s question about the results of a 2013 study by Stephens et al. stood out, because Keller's study suggest that carnitine may be significantly more useful while bulking than it is during a cut (which is still what it is marketed for). If you are a long-term SuppVersity  reader, you will be aware that this is not the first SuppVersity  article discussing a study that points to the use of carnitine outside of dieting scenarios. In 2013, for example, I wrote about a study by Keller et al. (2013). A study that found significant increases in pro-anabolic hormones and proteins, and a 7% improvement in lean-to-total-mass ratio in rodents in response to a relatively low amount of carnitine in the diet. You can learn more about carnitine at the SuppVersity ! Carnitine for Acute Endurance Pe...
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