Random Reading....

[thegymbum]

Just came across an article that I found rather interesting. It's a little older, but interesting nonetheless. From Journal of Applied Physiology.

Skeletal muscle adaptation: training twice every second day vs. training once daily

Abstract...

"Low muscle glycogen content has been demonstrated to enhance transcription of a number of genes involved in training adaptation. These results made us speculate that training at a low muscle glycogen content would enhance training adaptation. We therefore performed a study in which seven healthy untrained men performed knee extensor exercise with one leg trained in a low-glycogen (Low) protocol and the other leg trained at a high-glycogen (High) protocol. Both legs were trained equally regarding workload and training amount. On day 1, both legs (Low and High) were trained for 1 h followed by 2 h of rest at a fasting state, after which one leg (Low) was trained for an additional 1 h. On day 2, only one leg (High) trained for 1 h. Days 1 and 2 were repeated for 10 wk. As an effect of training, the increase in maximal workload was identical for the two legs. However, time until exhaustion at 90% was markedly more increased in the Low leg compared with the High leg. Resting muscle glycogen and the activity of the mitochondrial enzyme 3-hydroxyacyl-CoA dehydrogenase increased with training, but only significantly so in Low, whereas citrate synthase activity increased in both Low and High. There was a more pronounced increase in citrate synthase activity when Low was compared with High. In conclusion, the present study suggests that training twice every second day may be superior to daily training."

Interesting. What are everyone's thoughts? I wonder what the trade off is between having the extra glycogen available to power you through your workout vs. the training adaptation benefits of being in a more depleted state?

[xAlphax]

...

The influence of the type of dietary fat on postprandial fat oxidation rates: monounsaturated (olive oil) vs. saturated fat (cream).

OBJECTIVE: To compare postprandial whole-body fat oxidation rates in humans, following high-fat (43% of total energy) mixed breakfast meals, of fixed energy and macronutrient composition, rich in either monounsaturated fat (MUFA) from extra virgin olive oil or saturated fat (SFA) from cream. DESIGN: Paired comparison of resting metabolic rate (RMR), thermic effect of a meal and substrate oxidation rates following consumption of isocaloric breakfast meals, differing only in the type of fat, administered in random order 1-2 weeks apart. SUBJECTS: Fourteen male volunteers, body mass index (BMI) in the range 20-32 kg/m(2), aged 24-49 y and resident in Melbourne, Australia, were recruited by advertisement in the local media or by personal contact. MEASUREMENTS: Body size and composition was determined by anthropometry and dual energy X-ray absorptiometry (DEXA). Indirect calorimetry was used to measure RMR, thermic effect of a meal, post-meal total energy expenditure and substrate oxidation rate. Blood pressure and pulse rates were measured with an automated oscillometric system. Fasting and 2 h postprandial glucose and insulin concentrations and the fasting lipid profile were also determined. RESULTS: In the 5 h following the MUFA breakfast, there was a significantly greater postprandial fat oxidation rate (3.08+/-4.58 g/5 h, P=0.017), and lower postprandial carbohydrate oxidation rate (P=0.025), than after the SFA breakfast. Thermic effect of a meal was significantly higher (55 kJ/5 h, P=0.034) after the MUFA breakfast, in subjects with a high waist circumference (HWC > or = 99 cm) than those with a low waist circumference (LWC<99 cm). This difference was not detected following the SFA breakfast (P=0.910). CONCLUSION: If postprandial fat oxidation rates are higher after high MUFA, rather than SFA meals, then a simple change to the type of dietary fat consumed might have beneficial effects in curbing weight gain in men consuming a relatively high-fat diet. This may be particularly evident in men with a large waist circumference.

Int. Journal of Obesity

[Emma-Leigh]

Int J Obes (Lond). 2008 Mar;32(3):573-6. Epub 2007 Sep 11.
What is the required energy deficit per unit weight loss?
Hall KD.

Laboratory of Biological Modeling, National Institute of Diabetes & Digestive & Kidney Diseases, National Institutes of Health, Bethesda, MD 20892-5621, USA. kevinh@niddk.nih.gov
Abstract
One of the most pervasive weight loss rules is that a cumulative energy deficit of 3500 kcal is required per pound of body weight loss, or equivalently 32.2 MJ kg(-1). Under what conditions is it appropriate to use this rule of thumb and what are the factors that determine the cumulative energy deficit required per unit weight loss? Here, I examine this question using a modification of the classic Forbes equation that predicts the composition of weight loss as a function of the initial body fat and magnitude of weight loss. The resulting model predicts that a larger cumulative energy deficit is required per unit weight loss for people with greater initial body fat-a prediction supported by published weight loss data from obese and lean subjects. This may also explain why men can lose more weight than women for a given energy deficit since women typically have more body fat than men of similar body weight. Furthermore, additional weight loss is predicted to be associated with a lower average cumulative energy deficit since a greater proportion of the weight loss is predicted to result from loss of lean body mass, which has a relatively low energy density in comparison with body fat. The rule of thumb approximately matches the predicted energy density of lost weight in obese subjects with an initial body fat above 30 kg but overestimates the cumulative energy deficit required per unit weight loss for people with lower initial body fat. International Journal of Obesity (2008) 32, 573-576; doi:10.1038/sj.ijo.0803720; published online 11 September 2007.

PMID: 17848938 [PubMed - indexed for MEDLINE]PMCID: PMC2376744

Free PMC Article

[Emma-Leigh]

Dietary fat: assessing the evidence in support of a moderate-fat diet; the benchmark based on lipoprotein metabolism
P M Kris-Etherton, A E Binkoski, G Zhao, S M Coval, et al.
The Proceedings of the Nutrition Society. Cambridge: May 2002. Vol. 61, Iss. 2; pg. 287, 12 pgs

Abstract (Summary)
There is a growing database that has evaluated the effects of varying amounts of total fat on risk factors for cardiovascular disease, diabetes and overweight and obesity. The evidence clearly suggests that extremes in dietary fat should be avoided, and instead a diet moderate in total fat (25-35 % energy) is preferable for the majority of individuals. Moreover, we now appreciate the importance of individualizing dietary fat recommendations within this range of total fat. With respect to cardiovascular disease, a diet higher in total fat (30-35 % energy) affects the lipid and lipoprotein risk profile more favourably than a lower-fat diet; this is also the case for individuals with diabetes, with the added benefit of better glycaemic control. Dietary fibre ([>, double =]25g/d) attenuates and even prevents the potentially adverse lipid and lipoprotein effects of a lower-fat diet. With respect to weight control, a moderate-fat diet can be as, or even more, effective than a lower-fat diet, because of advantages with long-term adherence and potentially favourable effects on lipids and lipoproteins. Thus, there is now a convincing scientific basis to advocate a diet moderate in total fat for the majority of individuals. Implicit to this position is that unsaturated fat has numerous beneficial health effects. However, because fat is energy dense, moderation in fat intake is essential for weight control. Consequently, a simple message to convey is to avoid diets that are very low and very high in fat. Moreover, within the range of a moderate-fat diet it is still important to individualize the total fat prescription. Nonetheless, the guiding principle is that moderation in total fat is the defining benchmark for a contemporary diet that reduces risk of chronic disease. [PUBLICATION ABSTRACT]

[hankst]

http://www.ncbi.nlm.nih.gov/pubmed/19833807

J Appl Physiol. 2009 Dec;107(6):1847-56. Epub 2009 Oct 15.
When energy balance is maintained, exercise does not induce negative fat balance in lean sedentary, obese sedentary, or lean endurance-trained individuals.

Melanson EL, Gozansky WS, Barry DW, Maclean PS, Grunwald GK, Hill JO.

Division of Endocrinology, Metabolism, and Diabetes, Center for Human Nutrition, University of Colorado Denver, School of Medicine, Denver, Colorado 80045, USA. Ed.melanson@ucdenver.edu
Abstract

Fat oxidation during exercise is increased by endurance training, and evidence suggests that fat oxidation during exercise is impaired in obesity. Thus the primary aim of this study was to compare the acute effects of exercise on 24-h fat oxidation and fat balance in lean sedentary [LS, n = 10, body mass index (BMI) = 22.5 +/- 6.5 kg/m(2)], lean endurance-trained (LT, n = 10, BMI = 21.2 +/- 1.2 kg/m(2)), and obese sedentary (OS, n = 7, BMI = 35.5 +/- 4.4 kg/m(2)) men and women. Twenty-four-hour energy expenditure and substrate oxidation were measured under sedentary (control; CON) and exercise (EX) conditions while maintaining energy balance. During EX, subjects performed 1 h of stationary cycling at 55% of aerobic capacity. Twenty-four-hour fat oxidation did not differ on the CON or EX day in LS (43 +/- 9 vs. 29 +/- 7 g/day, respectively), LT (53 +/- 8 vs. 42 +/- 5 g/day), or OS (58 +/- 7 vs. 80 +/- 9 g/day). However, 24-h fat balance was significantly more positive on EX compared with CON (P < 0.01). Twenty-four-hour glucose, insulin, and free fatty acid (FFA) profiles were similar on the EX and CON days, but after consumption of the first meal, FFA concentrations remained below fasting levels for the remainder of the day. These data suggest that when exercise is performed with energy replacement (i.e., energy balance is maintained), 24-h fat oxidation does not increase and in fact, may be slightly decreased. It appears that the state of energy balance is an underappreciated factor determining the impact of exercise on fat oxidation.

PMID: 19833807 [PubMed - indexed for MEDLINE]


---------------

"No ****, Sherlock!"
But it's good to have this one handy when someone preaches to you how oh so very possible it is to lose fat by doing cardio while eating at maintenance.

[spoch]

So is it still considered bad to go w/ fructose post workout?

[stancel]

Very interesting stuff:
http://www.jci.org/articles/view/37385

"In general, insulin sensitivity and glucose tolerance were not affected by the consumption of glucose but were decreased during the consumption of fructose (Table 5). Fasting glucose concentrations decreased in subjects consuming glucose but increased in subjects consuming fructose. Fasting insulin concentrations were unchanged during glucose consumption but were increased during consumption of fructose beverages."

"...both total abdominal fat and VAT volume were significantly increased in subjects consuming fructose"

Worth the read.

lol, what bullsh*t, fructose beverages (HFCS?), of course they got fat. They're drinking sugar water with tons of sugar. Make them get their fructose in its moderately low natural state with water and fiber in fruit and veggies and then show us what happens.

[Emma-Leigh]

See - nutritionists aren't right - eating breakfast is bad for you....

Nutrition Journal 2011, 10:5doi:10.1186/1475-2891-10-5
Published: 17 January 2011
Abstract (provisional)

Impact of breakfast on daily energy intake - an analysis of absolute versus relative breakfast calories
Volker Schusdziarra , Margit Hausmann , Claudia Wittke , Johanna Mittermeier , Marietta Kellner , Aline Naumann , Stefan Wagenpfeil and Johannes Erdmann


Objective
The role of breakfast energy in total daily energy intake is a matter of debate. Acute feeding experiments demonstrated that high breakfast energy leads to greater overall intake supported by cross-sectional data of a free-living population. On the other hand, a large intraindividual analysis has indicated that a high proportion of breakfast to overall intake is associated with lower daily energy intake. To evaluate these apparently contradictory results in greater detail both ways of analysis were applied to the same data set of dietary records.

Methods
On an intraindividual basis total daily energy intake was related to the absolute values of breakfast energy intake or to the ratio of breakfast to overall intake, respectively. Food intake of 280 obese and 100 normal weight subjects was analyzed who recorded over 10 (obese) or 14 (normal weight) consecutive days, respectively.

Results
Increasing breakfast energy was associated with greater overall intake in normal weight and obese subjects. The increasing ratio of breakfast to total daily energy intake was associated with a significant reduction of overall intake on days where post-breakfast energy was significantly reduced. Correlational and multiple regression analysis support the concept that absolute breakfast calories have the strongest influence on daily energy intake.

Conclusion
Reduced breakfast energy intake is associated with lower total daily intake. The influence of the ratio of breakfast to overall energy intake largely depends on the post-breakfast rather than breakfast intake pattern. Therefore, overweight and obese subjects should consider the reduction of breakfast calories as a simple option to improve their daily energy balance.

[Emma-Leigh]

J Nutr Sci Vitaminol (Tokyo). 2009 Jun;55(3):201-7.
Is glycemic index of food a feasible predictor of appetite, hunger, and satiety?
Niwano Y, Adachi T, Kashimura J, Sakata T, Sasaki H, Sekine K, Yamamoto S, Yonekubo A, Kimura S.

Carbohydrate Task Force, International Life Sciences Institute Japan, Tokyo. y.niwano@sunnyhealth.co.jp
Abstract
This review assesses the feasibility of using glycemic index (GI) as a predictor of appetite, hunger and satiety by surveying published human intervention studies. We also discuss the relationship between GI and two appetite/satiety control hormones, leptin and ghrelin. Ingestion of high-GI food increased hunger and lowered satiety in short-term human intervention studies. This effect may be attributed to the rapid decline in blood glucose level following a hyperinsulinemic response caused by a sharp and transient increase in blood glucose level that occurs after the ingestion of high-GI food, which is defined as the glucostatic theory. However, appetite, hunger and satiety after the ingestion of foods with varying GI were inconsistent among long-term human intervention studies. From the few relevant long-term studies available, we selected two recent well-designed examples for analysis, but they failed to elicit clear differences in glycemic and insulinemic responses between high- and low-GI meals (consisting of a combination of different foods or key carbohydrate-rich foods incorporated into habitual diets). One of the reasons that these studies could not predict glycemic response to mixed meals is presumably that the GI of each particular food was not reflected in that of the mixed meals as a whole. Thus, it is difficult to conclude that the GI values of foods or mixed meals are a valid long-term predictor for appetite, hunger and satiety. Both insulin and insulin-mediated glucose uptake and metabolism in adipose tissue affect blood leptin concentration and its diurnal pattern. Circulating ghrelin level is suppressed by carbohydrate-rich meals, presumably via glycemia and insulinemia. Accordingly, low-GI foods may not necessarily increase satiety or suppress appetite and/or hunger because of the lack of insulin-mediated leptin stimulation and ghrelin suppression. However, insulin-mediated leptin stimulation and ghrelin suppression per se is not consistent among studies; thus we were not able to identify a clear relationship among GI, satietogenic leptin, and appetitic ghrelin.

PMID: 19602827 [PubMed - indexed for MEDLINE]Free Article

[synthetic]

educate yourself on fats: 3 pages..

http://www.scientificpsychic.com/fit...attyacids.html

[coals]

One of the most interesting articles I've ever been fortunate enough to read:

Title: Does the difference between physically active and couch potato lie in the dopamine system?


Obesity and other inactivity related diseases are increasing at an alarming rate especially in Western societies. Because of this, it is important to understand the regulating mechanisms involved in physical activity behavior. Much research has been done in regard to the psychological determinants of physical activity behavior; however, little is known about the underlying genetic and biological factors that may contribute to regulation of this complex trait. It is true that a significant portion of any trait is regulated by genetic and biological factors. In the case of voluntary physical activity behavior, these regulating mechanisms appear to be concentrated in the central nervous system. In particular, the dopamine system has been shown to regulate motor movement, as well as motivation and reward behavior. The pattern of regulation of voluntary physical activity by the dopamine system is yet to be fully elucidated. This review will summarize what is known about the dopamine system and regulation of physical activity, and will present a hypothesis of how this signaling pathway is mechanistically involved in regulating voluntary physical activity behavior. Future research in this area will aid in developing personalized strategies to prevent inactivity related diseases.
Keywords: Physical activity, behavior, dopamine, dopamine receptors, dopamine signaling, wheel running, motivation

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836544/

[Emma-Leigh]

One of the most interesting articles I've ever been fortunate enough to read:



http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836544/

T'is a good one, isn't it.

ps - did you ever get that other one I emailed you?

[coals]

T'is a good one, isn't it.

ps - did you ever get that other one I emailed you?

No! I thought you were ignoring me cause I occasionally (rarely really) troll people when they ask dumb questions lol

When I finished reading the dopamine article I put it down, blankly stared into space then raised my hands to the sky and called out "Oh god, the beauty that is this paper is too much for my mortal eyes!" And then cried tears of joy

When I get out of undergrad, this type of neuro-regulation of the various factors that contribute to obesity is EXACTLY what I want to research/study.

Brb Curing obesity... Serious.

[reverse79]

Interesting study

http://www.ncbi.nlm.nih.gov/pubmed/21084649

[robin91]

So effectively this article supports the theories behind IF, depending on your dietary approach. Good to hear!

[coals]

So effectively this article supports the theories behind IF, depending on your dietary approach. Good to hear!

D'oh, imagine that. Providing a stimulus before the nutrients favorably redirects the nutrients

Here we go:

Interesting article regarding protein retention and intake values looking at various groups (including a paragraph on bodybuilders). Also looks protein retention vs synthesis, good stuff. I've attached the full study.

Dietary protein for athletes: from requirements to metabolic advantage
Stuart M. Phillips

Abstract: The Dietary Reference Intakes (DRI) specify that the requirement for dietary protein for all individuals aged
19 y and older is 0.8 g protein kg–1 d–1.This Recommended Dietary Allowance (RDA) is cited as adequate for all persons .This amount of protein would be considered by many athletes as the amount to be consumed in a single meal, particularly for strength-training athletes. There does exist, however, published data to suggest that individuals habitually performing
resistance and (or) endurance exercise require more protein than their sedentary counterparts. The RDA values for protein are clearly set at ‘‘. . .the level of protein judged to be adequate... to meet the known nutrient needs for practically all healthy people. . .’’. The RDA covers protein losses with margins for inter-individual variability and protein quality; the notion of consumption of excess protein above these levels to cover increased needs owing to physical activity is not, however, given any credence. Notwithstanding, diet programs (i.e., energy restriction) espousing the virtue of high protein enjoy continued popularity. A number of well-controlled studies are now published in which ‘‘higher’’ protein diets have been shown to be effective in promoting weight reduction, particularly fat loss. The term ‘‘higher’’ refers to a diet that has people consuming more than the general populations’ average intake of ~15% of energy from protein, e.g., as much as
30%–35%, which is within an Acceptable Macronutrient Distribution Range (AMDR) as laid out in the DRIs. Of relevance to athletes and those in clinical practice is the fact that higher protein diets have quite consistently been shown to result in greater weight loss, greater fat loss, and preservation of lean mass as compared with ‘‘lower’’ protein diets. A framework for understanding dietary protein intake within the context of weight loss and athletic performance is laid out.

I'd also like to mention the first paragraph on mechanisms I found very interesting. Will probably pursue that next.

Would also like to highlight

. Even in the face of consumption of protein above requirement levels during energy deficit, excess amino acids, once deaminated, produce carbon skeletons that would be oxidized, but that are ultimately very poor lipogenic substrates; in fact, only leucine and lysine as purely ketogenic amino acids (i.e., yielding acetoacetyl CoA) could likely support significant lipogenesis. Simply put, it is very metabolically difficult to turn excess protein into fat

[coals]

Just cause I've been re-evaluating protein requirements. And wondering why on earth so many people take in >250g's a day (especially the smaller kids)

This one is another Stuart Phillip's production (I think I'm developing a nerd-crush on this guy).

A Critical Examination of Dietary Protein Requirements, Benefits, and Excesses in Athletes
Authors: Stuart M. Phillips, Daniel R. Moore, Jason E. Tang

There is likely no other dietary component that inspires as much debate, insofar as athletes are concerned, as protein. How much dietary protein is required, optimal, or excessive? Dietary guidelines from a variety of sources have settled on an adequate dietary protein intake for those over the age of 19 of ~0.8–0.9 g protein·kg body weight–1·d–1. According to U.S. and Canadian dietary reference intakes (33), the recommended allowance for protein of 0.8 g protein·kg–1·d–1 is "the average daily intake level that is sufficient to meet the nutrient requirement of nearly all [~98%] . . . healthy individuals" (p. 22). The panel also stated, "in view of the lack of compelling evidence to the contrary, no additional dietary protein is suggested for healthy adults undertaking resistance or endurance exercise" (33, p. 661). Currently, no group or groups of scientists involved in establishing dietary guidelines see a need for any statement that athletes or people engaging in regular physical activity require more protein than their sedentary counterparts. Popular magazines, numerous Web sites, trainers, and many athletes decry protein intakes even close to those recommended. Even joint position stands from policy-setting groups state that "protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day" (1, p. 1544). The divide between those setting dietary protein requirements and those who might be making practical recommendations for athletes appears substantial, but ultimately, most athletes indicate that they consume protein at levels beyond even the highest recommendations. Thus, one might conclude that any debate on protein "requirements" for athletes is inconsequential; however, a critical analysis of existing and new data reveals novel ideas and concepts that may represent some common ground between these apparently conflicted groups. The goal of this review was to provide a critical and thorough analysis of current data on protein requirements in an attempt to provide some guidance to athletes, trainers, coaches, and sport dietitians on athletes' protein intake. In addition, an effort was made to clearly distinguish between "required" dietary protein, "optimal" intakes, and intakes that are likely "excessive," perhaps not from the standpoint of health, but certainly from the standpoint of potentially compromised performance.

Overall a very good review, Theres some things I'd like to highlight.

If we define an optimal level as being a protein intake that would 1.) support an athlete's ability to repair and replace any damaged proteins (resulting potentially from oxidative stress or mechanical disruption); 2.)adaptively "remodel" proteins in structures such as muscle, bone, tendon, and ligaments to better withstand the stress and strain imposed by training and competition; 3.) maintain optimal function of all metabolic pathways in which amino acids are participatory intermediates (which includes being oxidative fuels); 4.) support increments in lean mass, if desired; 5.) support an optimally functioning immune system; and 6.) support the optimal rate of production of all plasma proteins required for optimally physiological function, would the previous estimates of protein intake represent an optimal level?

Feel like no one really pays any attention to 3-6, all of which are important. A pretty good definition for optimal intake I'd say.

The results obtained with resistance exercise (30,58) may be markedly different from those seen with endurance exercise because resistance exercise is fundamentally anabolic and stimulates protein synthesis, such that loss of amino acids in the fasted state is reduced for up to 48h

Digression, but point scored for IF, come at me bros who say we catabolize all teh jack3d fibraz during the fast.

...Such a calculation relies, however, on a number of very tenuous assumptions that are not tested in most experimental paradigms, so increased leucine oxidation during endurance exercise may mean an increased need for dietary leucine and not necessarily an increased need for dietary protein.

Not to digress from the point of the paper, but this would be an interesting point to start looking at BCAA supplementation for resistance training. Could there be a similar mechanism behind resistance exercises that could prove beneficial (especiailly fasted if we're oxidizing leucine instead of glucose floating around from earlier meals/glycogen). Even more interesting, could supplementation with bcaa's, especially leucine, then lead to reduced requirement (by that I mean optimal levels) of overall intake /Do we need an entire caseinate protein (for example) if the body is really just after the leucine amino? Interesting idea to pursue, perhaps later. This bears substantial additional weight when considering fasted training, as higher protein oxidation is likely to be observed.

PM if you want it (it's a great read). Can't attach this one, dont' want to get in trouble

[Emma-Leigh]

This one is interesting and reflects a few other studies / things I have researched in the past....

The Journal of Clinical Endocrinology & Metabolism, doi:10.1210/jc.2010-2944
Submitted on December 16, 2010, Accepted on March 14, 2011, Published online on March 30, 2011


Higher Energy Expenditure in Humans Predicts Natural Mortality
Reiner Jumpertz, Robert L. Hanson, Maurice L. Sievers, Peter H. Bennett, Robert G. Nelson and Jonathan Krakoff


Context: Higher metabolic rates increase free radical formation, which may accelerate aging and lead to early mortality.

Objective: Our objective was to determine whether higher metabolic rates measured by two different methods predict early natural mortality in humans.

Design: Nondiabetic healthy Pima Indian volunteers (n = 652) were admitted to an inpatient unit for approximately 7 d as part of a longitudinal study of obesity and diabetes risk factors. Vital status of study participants was determined through December 31, 2006. Twenty-four-hour energy expenditure (24EE) was measured in 508 individuals, resting metabolic rate (RMR) was measured in 384 individuals, and 240 underwent both measurements on separate days. Data for 24EE were collected in a respiratory chamber between 1985 and 2006 with a mean (SD) follow-up time of 11.1 (6.5) yr and for RMR using an open-circuit respiratory hood system between 1982 and 2006 with a mean follow-up time of 15.4 (6.3) yr. Cox regression models were used to test the effect of EE on natural mortality, controlled for age, sex, and body weight.

Results: In both groups, 27 natural deaths occurred during the study period. For each 100-kcal/24 h increase in EE, the risk of natural mortality increased by 1.29 (95% confidence interval = 1.00–1.66; P < 0.05) in the 24EE group and by 1.25 (95% confidence interval = 1.01–1.55; P < 0.05) in the RMR group, after adjustment for age, sex, and body weight in proportional hazard analyses.

Conclusions: Higher metabolic rates as reflected by 24EE or RMR predict early natural mortality, indicating that higher energy turnover may accelerate aging in humans.


What is that saying? Live hard/fast.... die young....

[Emma-Leigh]

The answer to HTN - drink MORE coffee.


First published March 30, 2011, doi: 10.3945/​ajcn.110.004044
Am J Clin Nutr March 2011 ajcn.004044

Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies1,2,3
Zhenzhen Zhang, Gang Hu, Benjamin Caballero, Lawrence Appel, and Liwei Chen
+ Author Affiliations


Abstract
Background: In 2 meta-analyses of randomized controlled trials, increased coffee intake was associated with slightly higher blood pressure. However, these trials were short in duration (<85 d).

Objective: We conducted a systematic review and meta-analyses of long-term prospective studies that examined the association of habitual coffee consumption with risk of hypertension.

Design: We searched electronic databases (MEDLINE, EMBASE, Agricola, and Cochrane Library) through August 2009 with the use of a standardized protocol. Eligible studies were prospective cohort trials that examined the association of coffee consumption with incident hypertension or blood pressure.

Results: From 6 prospective cohort studies, a total of 172,567 participants and 37,135 incident hypertension cases were included. Mean follow-up ranged from 6.4 to 33.0 y. Compared with the lowest consumption [<1 cup (≈237 mL)/d], the pooled relative risks (RRs) for hypertension were 1.09 (95% CI: 1.01, 1.18) for the next higher category (1–3 cups/d), 1.07 (95% CI: 0.96, 1.20) for the second highest category (3–5 cups/d), and 1.08 (95% CI: 0.96, 1.21) for the highest category (>5 cups/d). A dose-response meta-analysis showed an inverse “J-shaped” curve (P for quadratic term < 0.001) with hypertension risk increasing up to 3 cups/d (RR for comparison of 3 with 0 cups/d: 1.07; 95% CI: 0.97, 1.20) and decreasing with higher intakes (RR for comparison of 6 with 0 cups/d: 0.99; 95% CI: 0.89, 1.10).

Conclusion: The results suggest that habitual coffee consumption of >3 cups/d was not associated with an increased risk of hypertension compared with <1 cup/d; however, a slightly elevated risk appeared to be associated with light-to-moderate consumption of 1 to 3 cups/d.

[coals]

Intermittent fasting may potentially improve testosterone/estrogen ratio?

Abstract:

Gonadal transcriptome alterations in response to dietary energy intake: sensing the reproductive environment.
Martin B, Pearson M, Brenneman R, Golden E, Wood W, Prabhu V, Becker KG, Mattson MP, Maudsley S.

Laboratory of Neurosciences, National Institute on Aging, Baltimore, Maryland, United States of America.
Abstract
Reproductive capacity and nutritional input are tightly linked and animals' specific responses to alterations in their physical environment and food availability are crucial to ensuring sustainability of that species. We have assessed how alterations in dietary energy intake (both reductions and excess), as well as in food availability, via intermittent fasting (IF), affect the gonadal transcriptome of both male and female rats. Starting at four months of age, male and female rats were subjected to a 20% or 40% caloric restriction (CR) dietary regime, every other day feeding (IF) or a high fat-high glucose (HFG) diet for six months. The transcriptional activity of the gonadal response to these variations in dietary energy intake was assessed at the individual gene level as well as at the parametric functional level. At the individual gene level, the females showed a higher degree of coherency in gonadal gene alterations to CR than the males. The gonadal transcriptional and hormonal response to IF was also significantly different between the male and female rats. The number of genes significantly regulated by IF in male animals was almost 5 times greater than in the females. These IF males also showed the highest testosterone to estrogen ratio in their plasma. Our data show that at the level of gonadal gene responses, the male rats on the IF regime adapt to their environment in a manner that is expected to increase the probability of eventual fertilization of females that the males predict are likely to be sub-fertile due to their perception of a food deficient environment.

[Emma-Leigh]

Intermittent fasting may potentially improve testosterone/estrogen ratio?

Abstract:

Is there an echo in here?

[coals]

lol what got you so interested in cannaboids all of a sudden , gonna pull post-contest arnold?




Can you pm me those texts if you have them?

[toolslave462@gmail.com]

http://en.m.wikipedia.org/wiki/Minnesota_Starvation_Experiment

In 1944 U of M did a 12 month study on a caloric deficit diet in warlike conditions. Which means basically they consumed bread potatoes and what not for the majority of their diet. Study results showed they lost 2.5lbs per week.

I was curious if there any scientific studies done similar to this except with a balanced diet?

[HealthResearch]

http://en.m.wikipedia.org/wiki/Minnesota_Starvation_Experiment

In 1944 U of M did a 12 month study on a caloric deficit diet in warlike conditions. Which means basically they consumed bread potatoes and what not for the majority of their diet. Study results showed they lost 2.5lbs per week.

I was curious if there any scientific studies done similar to this except with a balanced diet?

Not to the extent the Minnesota study was done. That would probably be illegal now.

[TheLadiesMan]

http :// health. usnews. co m/health-news/diet-fitness/diet/articles/2011/05/05/obese-teens-lack-vitamin-d-study-finds

Good read here, but whether raising levels would mitigate risks of being overweight remains unclear. Vitamin D is very underrated in my opinion, it has many great benefits including the prevention of osteomalacia. Osteomalacia causes weakness of the muscular system and brittle bones, and is most prevalent among adults with vitamin d deficiency.

WEDNESDAY, May 4 (HealthDay News) -- Low levels of vitamin D are common in obese adolescents, a new study finds.

Researchers screened 68 obese adolescents and found low vitamin D levels in all of the girls (72 percent were deemed deficient and 28 percent insufficient) and in 91 percent of the boys (69 percent deficient and 22 percent insufficient).


After treatment, 43 of the youths had their vitamin D levels measured again and, although levels generally increased, normal levels were achieved in just 28 percent of the participants. In the others, repeated bouts of vitamin D treatment did not bring the teens' vitamin D levels to normal, which the researchers described as "concerning."

The adolescents' lack of response to treatment may be due to the fact that vitamin D is sequestered in body fat, the researchers said.

"The prevalence of low vitamin D status among obese adolescents in this study is greater than previously reported for this age group," Dr. Zeev Harel, a pediatrician specializing in adolescent medicine at Hasbro Children's Hospital in Providence, R.I., and the study's lead author, said in a hospital news release.

The study was published in the May issue of the Journal of Adolescent Health.

Vitamin D is produced by the skin in response to exposure to sunlight. It is also found in certain foods, including eggs, fish and fortified foods such as dairy products and breakfast cereals.

"It is possible that the association between obesity and low vitamin D status is indirect, arising from obese individuals having fewer outdoor activities than lean individuals and, therefore, less exposure to sun," the researchers wrote. "Likewise, it is also possible that obese individuals do not consume enough foods that contain vitamin D."

They called for closer monitoring of vitamin D levels in obese adolescents and for more research to determine if restoring normal vitamin D levels could help reduce the health risks associated with obesity.

Obesity -- now estimated to affect 16.4 percent of kids and teens between 10 and 17 -- can increase the risk of high blood pressure, heart disease, and type 2 diabetes, as well as some types of cancer, the researchers noted.

[Emma-Leigh]

This is an interesting one:
Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.

Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J.

Abstract
When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strength-related performance. Twenty-four athletes were randomized to SR (n = 13, 24 ± 3 yr, 71.9 ± 12.7 kg) or FR (n = 11, 22 ± 5 yr, 74.8 ± 11.7 kg). They followed energy-restricted diets promoting the predetermined weekly WL. All athletes included 4 resistance-training sessions/wk in their usual training regimen. The mean times spent in intervention for SR and FR were 8.5 ± 2.2 and 5.3 ± 0.9 wk, respectively (p < .001). BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention. Energy intake was reduced by 19% ± 2% and 30% ± 4% in SR and FR, respectively (p = .003). BW and fat mass decreased in both SR and FR by 5.6% ± 0.8% and 5.5% ± 0.7% (0.7% ± 0.8% vs. 1.0% ± 0.4%/wk) and 31% ± 3% and 21 ± 4%, respectively. LBM increased in SR by 2.1% ± 0.4% (p < .001), whereas it was unchanged in FR (-0.2% ± 0.7%), with significant differences between groups (p < .01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.

[shffl]

This one caught my eyes today. Not too much information yet but it does raise curiosity.

Background
Obesity and metabolic syndrome are important public concerns, and there is increasing demand for effective therapeutic strategies. Flavonoids are expected to improve the risk factors associated with metabolic syndrome. Anthocyanidins are a kind of flavonoids; well known for their anti-oxidative, anti-inflammatory and anti-tumor properties. However, their effects on adipocytes and molecular systems are not well defined. In this study, we examined the effects of anthocyanidins-enriched bilberry extracts on adipocyte differentiation.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063807/

[Emma-Leigh]

More support as to why I use carbs at night:

Obesity , (7 April 2011) | doi:10.1038/oby.2011.48

Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner
Sigal Sofer, Abraham Eliraz, Sara Kaplan, Hillary Voet, Gershon Fink, Tzadok Kima and Zecharia Madar

Abstract
This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated. Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study. Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMAIR), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) levels were observed in comparison to controls. The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet. A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.

[determined4000]

I lol'd at the participants all being obese police officers
Not exactly breaking any stereotypes there
No truth to the rumor the carbs they consumed were all donuts, danish and muffins

[Emma-Leigh]

As posted in the meal frequency thread:

Am J Clin Nutr. 2011 Jul 27. [Epub ahead of print]Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise.West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, Moore DR, Stellingwerff T, Phillips SM.SourceExercise Metabolism Research Group, Departments of Kinesiology and Neurology, McMaster University, Hamilton, Canada.AbstractBACKGROUND:Ingestion of whey or casein yields divergent patterns of aminoacidemia that influence whole-body and skeletal muscle myofibrillar protein synthesis (MPS) after exercise. Direct comparisons of the effects of contrasting absorption rates exhibited by these proteins are confounded by their differing amino acid contents.
OBJECTIVE:Our objective was to determine the effect of divergent aminoacidemia by manipulating ingestion patterns of whey protein alone on MPS and anabolic signaling after resistance exercise.
DESIGN:In separate trials, 8 healthy men consumed whey protein either as a single bolus (BOLUS; 25-g dose) or as repeated, small, "pulsed" drinks (PULSE; ten 2.5-g drinks every 20 min) to mimic a more slowly digested protein. MPS and phosphorylation of signaling proteins involved in protein synthesis were measured at rest and after resistance exercise.
RESULTS:BOLUS increased blood essential amino acid (EAA) concentrations above those of PULSE (162% compared with 53%, P < 0.001) 60 min postexercise, whereas PULSE resulted in a smaller but sustained increase in aminoacidemia that remained elevated above BOLUS amounts later (180-220 min postexercise, P < 0.05). Despite an identical net area under the EAA curve, MPS was elevated to a greater extent after BOLUS than after PULSE early (1-3 h: 95% compared with 42%) and later (3-5 h: 193% compared with 121%) (both P < 0.05). There were greater changes in the phosphorylation of the Akt-mammalian target of rapamycin pathway after BOLUS than after PULSE.
CONCLUSIONS:Rapid aminoacidemia in the postexercise period enhances MPS and anabolic signaling to a greater extent than an identical amount of protein fed in small pulses that mimic a more slowly digested protein. A pronounced peak aminoacidemia postexercise enhances protein synthesis. This trial was registered at clinicaltrials.gov as NCT01319513.