SuppVersity - Nutrition and Exercise Science for Everyone

Since scientists still judge obesity by BMI values, athletes contribute to the CVD / mortality "obesity paradox" Alright, next to "I don't care, I feel good" you will probably have hear or even read statements like "Don't worry if you're obese. The extra fat is protective" or at least claims like "If you're fit, it doesn't matter if you're fat". In today's SuppVersity Special I want to take

Poultry is high in tryptophan and so is spirulina, cod, soy beans, parmesan and pork. They all have higher tryptophan contents than turkey. So, it doesn't always have to be poultry ;-) As a SuppVersity reader you know that "[n]utrition plays a key role in the maintenance of muscle and bone mass, and dietary protein deficiency has in particular been associated with catabolism of both muscle and

If you have a competition in the AM and usually train in the PM it may make sense to change your training schedule in the weeks leading up to the event. Alright, in previous SuppVersity training I've already discussed that it's pointless to try and train at maximal volumes and intensities on 365 days a year and 90+ years a life. In addition it's often simply mandatory that you take some time

In view of the fact that there are women in the photos, it should be obvious that these are not the study subjects ;-) Rope skipping is probably not exactly the exercise you'd be thinking of when it comes to bigger or I should say stronger bones, right? You'd think of squats, of deadlifts of farmers' walks - all the exercises where you can and have to move large amounts of weight - weight

Hot or not? That could be a matter of health or ah... well almost death ;-) Usually a "tea" is a hot beverage, right? No? Well, ok there's ice-tea, but even the coolest of all teas is initially brewed with hot, sometimes almost boiling water. A practice of which a recent study from the Universidade Tecnológica Federal do Paraná in Brazil suggests that it may actually impair some of the

Symptoms of hypo- and hypothyroidism (figure from youngstershub.com) In previous articles about overtraining I've already touched on the possibility that training too much and eating to little can put you into a state where your TSH levels are low, even if the same goes for your free T3 and free T4 values. Normally, your hypothalamus should correct low levels of the two active thyroid

Yes, blueberry smoothies are heart healthier than those without blueberries, but can't replace blood pressure meds. In today's installment of the SuppVersity short news we will take a look at a bunch of recent studies that have been published in the open-source journal Nutrients in the last months. Some of them deal with foods, others with behavioral aspects that are related to one's diet and

There are more than a dozen of options for virgin coconut oil on the market and there's no way the normal custumer can tell which one is actually "virgin" and which is a fraud and maybe even adulterated with palm oil - the technology to identify adulterations is there (Manaf. 2007), but I haven't heard of a label that would prove that the products were tested. You are probably as fed-up with

Three things make this study special #1 it's human study, #2 it was conducted in a metabolic ward and #3 it didn't use potentially toxic Se supplements If you ask around about how you can accelerate your metabolism, selenium and iodine, which are both important players in the concert of thyroid hormones, are usually among the first supplements to be mentioned. The bad news is: If you are not

Strength, size and conditioning, you want them all, this article has it all. Alright, the latest issue of the Journal of Strength and Conditioning Research is out and I am going to give you the elevator pitch on what I found to be the most interesting articles in the July 2015 issue. The first one is Brad Schoenfelds 3x1-day full body vs. 3-day split training comparison in well-trained

Better than asparagus ;-) I have to admit, it has been a while since I've written about "natural testosterone boosters". In the last article that was remotely related to this topic, I even wrote that they are useless for 90% of the male population, because even if they boost your testosterone levels by 10-20% this is very unlikely to have the muscle building and fat burning effects that are

Going to raid the fridge? No, you better don't do this the night after a workout. Myth says: Going to bed glycogen depleted will boost mitochondrial biogenesis - true of false? In a world, where "tried and proven" is considered "mediocre, boring and ineffective" by many, self-proclaimed fitness experts have to become very creative to get the attention of a large audience. Next to several

Working out in the sun will make you lose fat, taking D3 supplements will not. Have you been wondering why you didn't lean out magically in the past year even though you're taking a ton of vitamin D? Well, maybe it's because your previously low vitamin D levels were nothing but a symptom of your extra-pounds. One that will disappear with weight loss and one that may have mislead scientists and

Implications for diet coke? None! While I have deliberately ignored all previous studies discussing potential detrimental effects of saccharin on human health based on super-dose animal models, the one at hand is worth mentioning, because the dosage used is way below the RDA of 0.44mg/kg. But let's tackle one thing after another. In contrast to the myths about aspartame which are still

Chicken legs, old man? Must have been too much antioxidants ;-) If this is not your first SuppVersity article, you may have read about the potential negative effects of (high dose) anti-oxidant supplementation in previous SuppVersity articles about, or touching on the effects of hormesis, i.e. the beneficial effects of "good oxidative stress". Up to now I have yet often said that it is

The yolk is where almost all the "good" stuff in the eggs resides. Throwing the yolk of the 1-2 eggs you eat per day away, as people have been doing it for decades is thus madness. For decades eggs have been falsely accused of being the drivers of the heart disease epidemic (cardiovascular disease claims upwards of 17 million lives worldwide each year | WHO. 2011). More recently, however, the

There's a whole arsenal of vitamins & herbals that's supposed to either protect you from or even cure NAFLD. NAFLD is emerging as one of the most common chronic liver diseases worldwide, and represents one of main cause of hepatology referral in some centers. NAFLD is a clinical syndrome that ranges from simple fatty liver, to non-alcoholic steatohepatitis, to advanced fibrosis, and cirrhosis.

Seafood is an excellent source of iodine, but many people get most of their iodine from iodized table salt. I assume you would have expected me to forget that I promised to do my very best to turn the "too much of a good thing" article on selenium I wrote a week ago into a series, right? Well, you obviously don't know me well enough, then, because here's installment #2 of this new series. One

The "apple a day" is the epitome of nutritional factors influencing your health. Alright, it's Thursday and about time for a brief update on the latest nutrition research studies including a re.appreciation of the role of melatonin in obesity protection, the importance of drinking enough water (not tea or coffee) for anyone who's looking to keep insulin sensitive and the overlooked importance

Is it really bad to drink that whey shake before you eat the bananas, strawberries and blueberries, because whey makes you insulin resistant? Sounds "bogussy" and a closer look at the questionable methodological choices of the scientists who conducted the study don't make the results sign. more credible. In the fitness community, whey protein is the #1 on the "must have supplement" list.

Four Obesity Paradoxes Exposed: Obesity Protects From Chronic Disease > Overweight is CVD Protective > Obesity is Not a Problem if You're Fit > Healthy Obesity is Real

Tryptophan, an Overlooked Natural "Anabolic"? Increased Follistatin (Myostatin Inhibitor), mTOR, and IGF-1 In-Vitro and In-Vivo Shed a Whole New Light on Serotonin Precursor

It's the Same (!) Time of the Day That Matters, If You Want to Excel - No Matter if You're in a Training or Detraining Phase

Yes, Men Can Have Low Bone Mineral Density, Too | But Can Jump Training Really Keep up W/ Resistance Training as a Bone Builder For Rel. Young Men W/ Low BMD?

To Boil or Not to Boil? What's Going to Make Your Tea the Healthiest? Recent Study: It Depends on the Type of Tea

TSH - A Critical Re-Evaluation of Its Non-Significance: Why Your TSH May Tell You Nothing About Your Thyroid Health

Foods in the Limelight: Blueberry Smoothies, Egg Protein &'Healthy Eating' | Plus: How to Diagnose Gluten Sensitivity?

Virgin Coconut Oil Minimizes Weight Gain and Improves Blood Lipids (HDL⇈, LDL + VLDL ↘) to Reduce Atherogenic Index by 84% Even in Rats on Non-Atherogenic Diets

Too Much of a Good Thing - Selenium: Little More Than in Many 'Multis' Can Trigger Subclinical Hypothyroidism, Less Selenium (25% of the RDA) Cuts 13% Body Fat in 10 Weeks

Each Body Part Once or Thrice per Week / as Split or Total Body What's Best for Gains? Plus: Kettlebells for Aerobics?

Garcinia Cola Seeds as a Testosterone Booster: 100%+ Increased Testosterone and Powerful Aphrodisiac Effects

True or False? 'If you Don't Eat Carbs After Your Workout, Sleep Fasted, Train on Empty You Build New Mitochondria'

Fat Loss Increases Vitamin D, But Taking More "D" Won't Trigger Fat Loss - Did We Fall for a Stupid Logical Fallacy?

Saccharin Affects Weight, Blood Lipids, Glucose & Liver Markers at Doses Equiv. to 3 Packs of Common Sweetener

Bad News For Vitamin Fans - C + E Supplementation Blunts Increases in Total Lean Body and Leg Mass in Elderly Men After 12 Weeks of Std. Intense Strength Training

Egg-Ology Today: The Underappreciated Health Benefits of Egg Phospholipids, Proteins & Antioxidants in the Yolk

NAFLD, Non-Alcoholic Fatty Liver Disease, the Gateway to Diabesity - Which Supplements Help? A Dozen Suggestions

Too Much of a Good Thing - Iodine: 1 mg/day + Can be Bad for You, But the Dangers are as Individual as the Benefits

Every Sip of Plain Water Reduces Your T2DM Risk, Oxidized Proteins are Better Indicators of Metabolic Health Than Oxi-Lipids and Melatonin Can Rein Expanding Fat Cells in

Too Much Whey Today, Type II Diabetes Tomorrow - Human Study: Whey Reduces Muscular Glucose Uptake by 25%!