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The Satiating Truth About Proteins and Why High Protein and Low Amounts of Low GI Carbs Don't Mix Well

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So can you? I mean, can you really get rid of hunger pangs by upping the protein content of your meals? Yes, you can, but as usual, there is a string attached, here. One of the infamous "on the other hands", as Carl Lanore likes to call them. Despite the fact that I actually have to stop some of you from eating too much protein [I am not talking about ill health effects, but a saturation effect for the benefits with 2-3x the RDA, here; cf. "1.6-2.4g/kg Protein Turn Short Term Weight Loss Intervention into a Fat Loss Diet" | read more ], the obese majority of the inhabitants of the Western Obesity belt would certainly benefit from a couple of extra grams of protein in their diets. One of the reasons protein can help you get and stay lean relates to its profound satiety effects; effects, which have recently been reviewed by a group of researchers from the State Key Laboratory of Cardiovascular Disease at the Fuwai Hospital in Beijing, China (Yang. 2013) Hig...
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BDNF-Driven Athletic Brain Optimization For Wise Guys: Better Hard, Than Long, But Always Without Interruptions

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Believe it or not, a "smart" brain is not necessarily a healthy brain. Nevertheless, if Einstein had worked out regularly and lived a couple of years (better decades ;-) longer, he may have had a change to figure out the missing link between his Theory of Relativity and the Quantum Theory ;-) "Workout for your brain!" If you were a member of the club of sedentary couch-potato, you would probably be thinking of Dr. Kawashima or similar IQ games on one of your beloved gaming devices. As a diligent student of the SuppVersity and life-long follower of physical culture, you will yet be aware that the imperative "Work out for your brain!" has to be understood quite literally. After all, there have been dozens of studies to show how exercise benefits the brain of young and old, sick and healthy, lean and obese individuals. In this context scientists often measure a peptide that goes by the name brain-derived neurotrophic factor , or short BDNF, which has ...
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Capsaicin - 2.56mg to Keep Your Metabolism Running on a Diet. Cold Thermogenesis - 5°C for 6kcal/h. Mobile Phones - 0.853 W/kg Pulsed EMR to Mess Up Neurotransmitters

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You don't have to worry, the "guidelines" do not require you to perform either your 150 minutes of moderate cardio, or your 75 minutes of vigorous-intensity aerobic activity, and not even your two weekly full-body workouts in these shorts. 24% that's the SuppVersity Figure of the Week and it is actually not so low as I would have expected it to be, after all those 24% describe the ratio of US adults who meet the Physical Activity Guidelines for muscle-strengthening physical activity . Which guideline? Ah, you are the US guys and gals, so you should know that you are advised to "perform muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, because these activities provide additional health benefit" (2008 Physical Activity Guidelines for Americans) Additional benefit? Well, it goes without saying that the 150 minutes of moderate aerobic training and the reduction of salt, as...
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High Intensity Resistance Training to RESOLVE Weight & Health Problems. Hitting the Weights Hard + Walking Yields Better Results Than Endless Jogging & Light Weights

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After 90min of cardio at 70% of your HRmax your body tells you that this is not beneficial - why don't you just listen to it? You may remember a recent Facebook post of mine in which I wrote about a recent study that showed that sedentary primary care physicians are less likely to prescribe exercise as a treatment to their overweight patients than those who work out, themselves. Well, according to a recent study from the Gordon and Leslie Diamond Health Care Centre in Vancouver, it appears as Canada would be in store for seriously more exercising overweight patients in the future... well, that's probably a little too optimistic, but in view of the fact that "fourth-year UBC [University of British Columbia] medical students engage in more strenuous PA [phycical activity] than average age-matched Canadians" (Holtz. 2013), there is still hope that the next generation of obese patients is not going to get their scripts that effortless any longer. Exercise? Yeah, b...
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Eight Meals Instead of Three Keep Leptin & Insulin Stable and Shift the Nigh-Time Leptin Peak Towards the Early Morning - Impressive? Well, What is That Good For, Then?

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All at once, in three or eight equal portions? That is the question... well, I guess these days no one would even dare saying that you should eat all the three "meals" in the middle column individually in order to make it to the 8 meals a day line, but in 2004, when this study was published things, were still a little different. For good reason? It has become very quiet in the "eat as many meals as possible" camp in the last couple of years. In fact even the majority mainstream dietitians who have long been promoting 6 meals or more per day are now recommending three square meals and no more than "healthy" snacks in-between. Against that background the recent study from the Leiden University Medical Center in the Netherlands appears to come right from the nutritional Middle Ages and that despite the fact that it was conducted "only" 9 years ago. I mean, the scientists did not compare three to two or one meal, deal with intermittent or alte...
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Do Chronic Energy Deficits Make Athletes Fat? The Longer & More Severe You Starve, the Fatter You Are. Irrespective of What the Calories-in-VS-Calories-Out Formula May Say

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This is not an "anti-gymanstics" or "anti-runners" article, this is an anti-ruin-your-life-post for the average female and male gymrat. Maybe you've read about the results Deutz, Bernardot, Martin and Cody published in their 1999 paper on the "Relationship between energy deficits and body composition in elite female gymnasts and runners"... in fact, it may be possible that I already mentioned it in the "Athletes Triad Series" ( read more ), but even if I did, the fact that I get messages like "I eat 1,100kcal/day and still gain, not lose fat" or "my girlfriend eats 900kcal/day and maintains that this is normal ", tells me it does not matter if I mention one or two of the figures the authors compiled in this unfortunately highly "under-cited" paper (only 72 citations are referencing this article) twice. If that makes just one of the victims of their own ambition rethink what he or she is doing, it was well ...
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You Eat What You Feed: How Much Omega-3s Can You Possibly Pack into a Single Steak? The Impressive Effects of a "Grass(+)" Diet on Raw Meat & Meat Products

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Learn more about the fatty acid and nutrient composition of grass-fed vs. regular beef this SuppVersity article is for you... and make the first step to reduce your CVD risk by 20% irrespective of whether or not you're going to eat grass-fed in the future! I remember that I wrote a previous post about the detrimental effects of growing salmon on a high omega-6 diet. The result is a fish with an omega-3 to omega-6 ratio that is totally different from that of the wild-caught salmon everyone is raving about. Bad news, I know and to be honest, I am fed up with bad news. Luckily you can rely on the scientists over at the Leibniz Institute for Farm Animal Biology in Germany: Dirk Dannenberger and his colleagues have just published a paper that sheds some light on the beneficial side of this ostensibly nasty link between the fatty acid make-up of the feed and the fatty acid composition of the meat of the animals we eat. N6 in N3 out, N3 in N6 out - you see, it works both ways! ...
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