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True or False? Muscle Damage From Workouts Can Impair Skeletal Muscle Glucose Uptake and Insulin Sensitivity

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I have to admit, I cannot answer the question about the effects of muscle damage on glycemia once and for all, but for the average workout, it's probably irrelevant and the overall effect beneficial. While I have to admit that I do not know in which of the roughly 2300 published articles I have referred to the studies by Asp et al. (1995), I do  know that a new study from the  Tatung Institute of Technology and the  Department of Sports Sciences at the University of Taipei  (Ho 2016) shows that the experimentally verified reduction in GLUT-4 expression in isolated human skeletal muscle cells probably  lacks practical relevance. The reason that I write "probably", is that we do now have one study that suggests beneficial (Ho 2016) and one that found detrimental effects (Asp 1995) - and a couple of reasons why neither of the studies is fully convincing. One important determinant of your 24h insulin levels is your meal frequency : Grazin' Bad For the Ob...
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Training to Failure - Overtraining Prone & Useless? | Part 1/2 of a Research Update of 3 Popular 'Intensity Techniques'

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No deadlifts in Nóbrega's training to failure study and + there are other issues w/ the "one-legged leg extension, only"-design. Be honest, even though you may know that there's no convincing evidence of the superiority of training to failure, doing pyramid sets and/or drop-sets for increased size and strength your gut says: "Bro, that feels so damn challenging. It's got to work!" That's not you? Well, I guess you will nevertheless be interested, whether the latest studies by Nóbrega et al. (training to failure | this part of the article) and Angleri et al. (pyramid and drop-sets | read about it in part 2 of the article ) prove your gut feeling wrong, once and for all. Don't fool yourselves, there is no single best workout for the rest of 'us life --  periodize ! 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodization 12% Body Fat in 12 Weeks W/ Periodization Detr...
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True or False: A High Protein Intake Nullifies the Benefits of Diet-Induced Weight Loss (10%) on Glucose Metabolism

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With high protein diets often being falsely equated with misguided varieties of keto diets where you eat nothing but sausages and bacon, the public jumps at 'news' like "A new study suggests there's a downside to all that protein" ( time.com ) and ignores that high protein dieters like you and me limit the amounts of these foods and eat way more veggies and fruits than Mr. Average is often forgotten in the debate. You will probably remember the headlines: "It’s Time to Rethink High-Protein Diets for Weight Loss" ( time.com ). Now, that the notion that an increased protein intake can help you shed body fat by increasing your satiety, reducing your cravings and improving the ratio of lean-to-fat-mass you will lose while dieting is finally becoming common knowledge (Leidy. 2007; Mettler, 2010), the impact of biased reporting on studies such as Smith, et al. (2016) could become a public health problem of its own. That's a daring hypothesis, I know,...
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Hydrogen-Rich (H+) Water Helps Athletes Perform, Improves Our Health & Prolongs Our Lives, Really? - True or False

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Is H+ rich water more effective than other 'snake oil versions' of water? Recently, Raymond asked on the SuppVersity  Facebook page whether I could "please do something on the subject of hydrogen supplementation via water or gas" - and that's what I plan to do today. As Raymond rightly points out, the use of H+ water "seems to be a big deal in longevity circles, and perhaps it holds promise for 'our crowd' as well". The obvious question is: rightly so? Or, more specifically, is there credible evidence that H+ water has ergogenic and health-promoting effects in gymrats, athletes, and Mr. & Mrs. Average Joe. If you want to make your water "ergogenic", use it to boil a fresh coffee ;-) Remember: With Coffee More Won't Help More Albuterol + Caffeine Can Get You Ripped Three Cups of Coffee Keep Insulin At Bay Caffeine's Effect on Testosterone, Estrogen & SHBG The Coffee³ Ad- vantage: Fat loss, Appetit...
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Women Have a Hard(er) Time Losing Body Fat W/ Exercise 'cause it Increases Their Appetite More Than Men's, Right?

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Is she going to binge after this body weight squat workout? Nah, don't worry... I've repeatedly written about studies that show that the Taubs'ian notion that "exercise is useless because it just makes you hungry" is bullsh*t. It is indeed useless to work out to burn calories, it is yet never useless to work out - even if fat loss, not health or longevity is your goal. What you should be aware of, though, is that there is a gender bias in the selecting of subjects in health sciences; and since the average subject in nutrition and exercise sciences is male and studies that have enough male and female subjects to identify relevant sex differences are rare, we don't really know if everything that has been "scientifically proven" can also be considered "scientifically proven" for female dieters and/or trainees. Learn more about the (often ;-) small but significant difference at the SuppVersity 1g PRO per 2g CHO + Circuit T. for Wome...
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