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Phosphatidic Acid: A Rising Star on the Supplement Stage? +100% Lean Mass & Size Gains + Trend for Improved Fat Loss in Experienced Trainees w/ 750mg of PA Per Day

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Let's face it, you cannot expect a supplement to build muscle on it's own but if there was a completely natural agent that promotes lean mass and strength gains by +100% that would be awesome, right? Well, what if phosphatidic acid was this agent? It's actually quite unfortunate that the there is this big pond between me and the US, otherwise I would have left no stone unturned to make it to the ISSN conference past week. And if I had been there in person, there would have been one poster I would probably have scrutinized for hours the one on a recently conducted human trial from the The University of Tampa and the School of Physical Education and Sport in São Paulo (Joy. 2013). The study is in fact a follow up on a "likely underpowered" previous experiment, in the course of which the use of Phosphatidic Acid , or 1,2-diacyl-sn-glycero-3-phosphate, a phospholipid that makes up only a small percentage of the natural phospholipid pool and does not only act as...
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Muscle Activation of Chest, Core, Delts & Rotator Cuff When You Bench on Unstable Ground, Calcium Supplementation & Vascular Disease. BMI, BAI , Body Fat & CVD Risk

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This week's SuppVersity figure(s) of the week deal with the leading cause of death in the USA (see paper attached to the guy's big toe ;-). After reading yesterday's installment of the Science Round-Up Seconds, you already know that it is unlikely that you are going to die from prostate cancer.... but let's face it - we all are going to die one day, so if your death is not natural and not due to prostate cancer? What's going to the reason? Well, according to the latest CDC data you, my American friends are going to die from heart disease - ok, not you, a devoted follower of physical culturist, but the average American a devoted follower of Dr. Oz and the sedentary way of living, has an 0.2‰ chance of dying from heart disease and following one of the 597,689 victims the Western way of life claimed in 2010 (CDC. 2011) Chest presses on an unstable surface - A new staple exercise? Or bogus? (McHardy. 2013) -- I am not quite sure about the States, but over here in...
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Science Round-Up Seconds: Prostate Cancer Special - Are You Going to Die From or With Prostate Cancer? Plus: What Can be Done to Influence This Fate?

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Today's SuppVersity article revolves around the question what YOU can do to make sure that the procedure this guy is about to endure is the only thing to be afraid of, when you are going to your check ups ;-) Let me just get this out there, if you missed an appointment because you were listening to the show live, yesterday, I am sorry. Carl and I actually went "longer than long". What was originally intended to be a one hour show did end being a 125min podcast. That being said, there is little left for the "Seconds" - at least news-wise. So, I decided to kick off today's installment of the traditional SuppVersity Science Round Up Seconds with a quick hit summary of the bottom line of the show. As far as the details are concerned, I would strongly encourage you to download and listen to the podcast . I am not the one to call his own stuff "highly educational", but I guess even those of you who are already well-versed in this issue will f...
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Evidence From the Metabolic Ward: 1.6-2.4g/kg Protein Turn Short Term Weight Loss Intervention into a Fat Loss Diet

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2x-3x higher than RDA protein intakes work equally well for men and women, to get and stay lean and lose fat and build / maintain muscle. There are very few principles I believe are set in stone and valid regardless of your age (maybe not for toddlers), your training goals and your nutritional "orientation" (paleo, low carber, low fat eater, or whatever), and among these the "Have at least 30g of quality protein (eggs, meats, dairy, fish, etc.) with every major meal " (this assumes you eat 3meals+ per day) probably is king. It is the recipe to success and I actually don't feel as if it was necessary to convince you of the advantages this high(er) protein intake will have on your physique and - although the medical establishment is still reluctant to admit that - your health, as well. Still, the most recent study from the Military Nutrition Division , U.S. Army Research Institute of Environmental Medicine in Natick, Massachusetts, USA; have much more to of...
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Six Cups Of Coffee (900mg/day): Three Too Much or Just About Right to Speed Up Lipolysis & Fatty Acid Oxidation?

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The human equivalent of almost 900mg caffeine per day used in the study at hand did some good, but it also did some harm - read more and decide for yourselves which one you'd consider more important. It amazes me time and again. Coffee and caffeine in particular are unquestionably the best-researched "supplements", nutraceuticals, drugs, or whatever you want to call. Yet, nevertheless, the number of interesting studies is increasing day by day. Let's see... 2.3+ studies related to caffeine in one way or another were published per day in 2012 and as of now it looks, as if we would easily top that this year. But enough of those stats. Let's get to one of the latest of the 515 hits for this year and take a look at what Eun-Young Choi and Yun-Ok Cho from the Department of Food and Nutrition at the  Duksung Women's University in Seoul has to bring to the table. What? Another rodent study? Yeah, I hear you. I would also prefer if the Korean scientists had...
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Want to Benefit from Plant Sterols? Eat Whole Food or Take Supplements With Meals. Plus: Do You "Benefit" at All?

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This is not a joke by a blogger this is how Unilever advocates to use their Flora pro.active product to consumers, who "want to lower your cholesterol and follow a healthy diet and lifestyle." Pharma companies and supplement producers are notorious for picking foods apart and providing you with concentrated extracts of the "active ingredients". Aside from the fact that more often then not, the activity of those "active ingredients" is critically dependent on co-factors that are lost during the isolation and extraction processes, scientists from the Division of Gastroenterology-Hepatology at the Department of Internal Medicine of the Maastricht University Medical Center have now been able to show that the mere presence of the bulk in which plant sterols would come in the natural form is critically important to their effects. Can you achieve a "healthily"(?) low cholesterol level by guzzling tuckloads of low-fat yogurt drinks!? Based o...
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Don't Want to Become Bulky, Just Toned & Strong? A Basic Weight Lifting Routine, Time & Consistency Let's You Achieve Both Without Eating Cotton Balls

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Basic weight training to get toned, or hours of cardio in the evening and cotton balls a la pret-a-porter for launch, you got the choice. A choice between health and happiness and chronic fatigue and misery. The unwarranted fear of getting "bulky" (whatever that may be) is still looming large among the female gym-goers. And since the same goes for the adherence to unnecessary and highly counterproductive hours of "cardio" (*) training in the "fat burning zone" (that is the zone that will burn you out, but not your fat away), I thought it may be nice writing about the results from a recent study that was conducted at the University of Extremadura in Cacare, Spain (Timon. 2013)... If you are now expecting another "revolutionary 2 weeks to your beach body" program, I will yet have to disappoint you. In fact, the only thing that is special about this study is that the thrice a week resistance training regimen the 20 women (age 21-23y) followed w...
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