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  1. #1
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    Ongoing Study Discussion Thread - Nutrition, Training, Health etc.

    We had the idea to discuss interesting scientific studies here. Can be nutrition, training, health related or anything relevant.

    Please only participate in the discussion if you care about science. If you only care about what works for you (n=1) this is not the thread for it.

    If anyone comes across an interesting study please share it here. Or if you want to ask questions about a specific study this is a good place to do it.

    I'll start with one about sleep improvement. It shows how wearing orange glasses at night can improve sleep.

    Attenuation of short wavelengths alters sleep and the ipRGC pupil response

    CONCLUSIONS:
    The use of short wavelength-blocking glasses at night increased subjectively measured sleep quality and objectively measured melatonin levels and sleep duration, presumably as a result of decreased night-time stimulation of ipRGCs. Alterations in the ipRGC-driven pupil response suggest a shift in circadian phase. Results suggest that minimising short wavelength light following sunset may help in regulating sleep patterns.
    https://www.ncbi.nlm.nih.gov/pubmed/28656675
    Last edited by Mrpb; 08-25-2017 at 12:35 AM.
    Recommended science based fitness & nutrition information:
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  2. #2
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    Subbed

    "The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial"

    Spoiler!


    http://journals.plos.org/plosone/art...l.pone.0182630
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  3. #3
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    Fructose scaremongering was probably unjustified.

    Fructose replacement of glucose or sucrose in food or beverages lowers postprandial glucose and insulin without raising triglycerides: a systematic review and meta-analysis

    Conclusions: Strong evidence exists that substituting fructose for glucose or sucrose in food or beverages lowers peak postprandial blood glucose and insulin concentrations. Isoenergetic replacement does not result in a substantial increase in blood triglyceride concentrations.

    http://ajcn.nutrition.org/content/10...e2=tf_ipsecsha

    Chronic fructose substitution for glucose or sucrose in food or beverages has little effect on fasting blood glucose, insulin, or triglycerides: a systematic review and meta-analysis

    Conclusions: The evidence suggests that the substitution of fructose for glucose or sucrose in food or beverages may be of benefit to individuals, particularly those with impaired glucose tolerance or type 2 diabetes. However, additional high-quality studies in these populations are required.

    http://ajcn.nutrition.org/content/10...e2=tf_ipsecsha

    http://ajcn.nutrition.org/content/106/2/439.long
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    Registered User dashdash89's Avatar
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    A demonstration of an anti-inflammatory drug lowering the risk of heart attack / stroke, independent of lipid level:

    http://www.nejm.org/doi/full/10.1056/NEJMoa1707914

    This one was also picked up by the New York Times

    https://www.nytimes.com/2017/08/27/s...cer-study.html
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    Originally Posted by dashdash89 View Post
    A demonstration of an anti-inflammatory drug lowering the risk of heart attack / stroke, independent of lipid level:

    http://www.nejm.org/doi/full/10.1056/NEJMoa1707914

    This one was also picked up by the New York Times

    https://www.nytimes.com/2017/08/27/s...cer-study.html
    Nice. Here's another article about it with video.

    https://www.medpagetoday.com/MeetingCoverage/ESC/67529
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    Interesting new review on whole grains vs. refined grains showing no CVD benefits.

    http://www.cochrane.org/CD005051/VAS...scular-disease

    Tricky though, they excluded a lot of studies that do show benefits. Only 9 studies were included.
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    Originally Posted by Mrpb View Post
    Interesting new review on whole grains vs. refined grains showing no CVD benefits.

    http://www.cochrane.org/CD005051/VAS...scular-disease

    Tricky though, they excluded a lot of studies that do show benefits. Only 9 studies were included.
    That is odd. Also, I would be interested in seeing the effects on things other than CVD, such as diabetes or all-cause mortality.

    Have you seen this? http://newsroom.heart.org/news/low-g...ype-2-diabetes

    I think the study is still in peer-review (I can't find it..), but it suggests gluten free may be counter-productive. I wouldn't be surprised if a lack of cereal fibre also led to overconsumption of calories
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    I believe at least 80% of published studies are crap and not even worth looking at. Especially observational and population studies. And even randomized clinical trials with placebo, double blind groups etc should be taken with a grain of salt if they for example examined a link between let's say saturated fat intake and CVD's and got fundings from industries that want the link to be negative. Too much biasism (not sure if there's such word). Just an example though. Now something like Meta-analysis or systematic review would be more trustworthy and definitely worst considering. Again, if they do not consists of mostly population or observational studies.
    Last edited by regno; 09-03-2017 at 12:53 PM.
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    Originally Posted by dashdash89 View Post
    That is odd. Also, I would be interested in seeing the effects on things other than CVD, such as diabetes or all-cause mortality.
    I've been reading it a bit. They excluded a lot of studies on various grounds. Most of the studies excluded showed health benefits. Main reason for exclusion of several studies was that they lasted shorter than 12 weeks.

    Interesting. Thanks.

    Here's a new one too:
    http://www.mdpi.com/2072-6643/9/8/873

    Grain Foods Are Contributors of Nutrient Density for American Adults and Help Close Nutrient Recommendation Gaps: Data from the National Health and Nutrition Examination Survey, 2009–2012
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    Originally Posted by regno View Post
    I believe at least 80% of published studies are crap and not even worth looking at. Especially observational and population studies. And even randomized clinical trials with placebo, double blind groups etc should be taken with a grain of salt if they for example examined a link between let's say saturated fat intake and CVD's and got fundings from industries that want the link to be negative. Too much biasism (not sure if there's such word). Just an example though. Now something like Meta-analysis or systematic review would be more trustworthy and definitely worst considering. Again, if they do not consists of mostly population or observational studies.
    It's definitely concerning just how many studies are not reproducible, and a huge problem obviously. But I wouldn't say throw out anything that isn't an RCT. There are benefits to observational studies as well: it's hard to have really long term experiments, and some things (e.g. global warming) cannot be tested in a laboratory.

    Five Thirty Eight did a really nice article on this: https://fivethirtyeight.com/features...ce-isnt-broken
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    Not nutrition related but very interesting:

    Presence of Spotters Improves Bench Press Performance: A Deception Study.
    http://journals.lww.com/nsca-jscr/Ab...ess.95701.aspx
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    Almost two decades of further research leads the FDA to reconsider soy as preventative of heart disease

    https://www.fda.gov/NewsEvents/Newsr.../ucm582744.htm
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    Originally Posted by Mrpb View Post
    Not nutrition related but very interesting:

    Presence of Spotters Improves Bench Press Performance: A Deception Study.
    http://journals.lww.com/nsca-jscr/Ab...ess.95701.aspx
    This was a good read, thanks

    I've always felt one reason, maybe a huge reason, my bench never went insanely high for me was the lack of spotters

    I was thinking about getting stuck with all that weight on my chest if I failed and it's embarrassment in the gym

    With spotters, I've gotten PR's, without them, not a one
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    Originally Posted by boo99 View Post
    This was a good read, thanks

    I've always felt one reason, maybe a huge reason, my bench never went insanely high for me was the lack of spotters

    I was thinking about getting stuck with all that weight on my chest if I failed and it's embarrassment in the gym

    With spotters, I've gotten PR's, without them, not a one
    Very interesting indeed. I'll be requesting a spotter today.
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    Originally Posted by Mrpb View Post
    Very interesting indeed. I'll be requesting a spotter today.
    I think it would help some lifters in progressively going upward in weight, though I know some who've gotten PRs without a spotter

    For me though, without a spotter, my mind is TOO concerned with that I might fail and get stuck

    The spotter eliminates that and puts my mind fully into focusing/concentrating on what my objective is here
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    Originally Posted by boo99 View Post
    I think it would help some lifters in progressively going upward in weight, though I know some who've gotten PRs without a spotter

    For me though, without a spotter, my mind is TOO concerned with that I might fail and get stuck

    The spotter eliminates that and puts my mind fully into focusing/concentrating on what my objective is here
    I never use one, but have safeties

    Be interesting to compare safeties vs spotters, as I imagine the peer pressure aspect could add some to the lift as well.
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    "The participants were then required to attend the laboratory on two further occasions to
    perform either the spotter trial or the deception trial. In both trials two spotters were
    presence, one spotter at either side of the Smith machine bar, during lifts. In the spotter
    trial, their presence was made visually obvious to the participants, before and on
    completion of each set. In the deception trial, spotters remained in place only during the
    lifts, but not visible to the participants, and then moved to remain hidden from view during
    the rest periods between sets. This was achieved, by using opaque material shielding
    around the Smith machine frame, which was in place during both experimental trials. This
    allowed the bar and weight plates to move freely, whilst obscuring the view of the spotters
    from the participants when needed. Participants were told that the shielding was to reduce
    the chances of peripheral distractions, and were instructed to focus on a marker, which
    had been placed on the middle of the bar. During the trials, the same male principle
    investigator was visible to the participants and the same male spotters were used for all
    trials.
    ...
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    ^ Why would they use a Smith Machine to use a spotter for, kind of silly, no?....or for that matter, why would anyone need/want to even bench on a Smith Machine?

    I admit I've used it for incline bench at my gym when I couldn't get a flat bench due to crowds at 5pm there on bro Chest Monday

    Smith Machine benching, eh.....that is what God created Planet Fitness for 😳
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    Originally Posted by Mrpb View Post
    ...
    Ah okay, so it was the pure peer pressure effect after all rather than safety I guess.
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    I'm surprised they used a Smith machine too. Weird. Would be interesting to know if there were safety pins on the bar? I would guess there are.

    So maybe they choose this decision so that there's no safety concern. So as Wolfrose says, it's all about peer pressure.

    One more interesting detail: performance was higher with spotters on every set. And they reported it costed less effort (self rated RPE).
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    Originally Posted by WolfRose7 View Post
    Ah okay, so it was the pure peer pressure effect after all rather than safety I guess.
    I think it's a combo of things but peer pressure is definitely one of them

    I guess would depend on the individual, I'm more into not feeling embarrassed with 315 lbs laying on my chest, lol, I guess that might fall into a peer pressure aspect, certainly is alot of physical pressure as well
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    Can anyone shed some light on Layne's latest Instagram post? I can't see much from my phone.
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    In for educationz.
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    Originally Posted by KrisMM83 View Post
    Can anyone shed some light on Layne's latest Instagram post? I can't see much from my phone.
    Basically it's support for using diet breaks. There's a thread about it here: https://forum.bodybuilding.com/showt...hp?t=174762961
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    Originally Posted by Mrpb View Post
    Basically it's support for using diet breaks. There's a thread about it here: https://forum.bodybuilding.com/showt...hp?t=174762961
    Wasn't it for obese men? Not got time to look into atm.
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    Originally Posted by Gxp23 View Post
    Wasn't it for obese men? Not got time to look into atm.
    It was in obese men but why wouldn't similar mechanisms work in leaner men. Lyle and Eric think it does have a benefit. I think they have a point.
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    Originally Posted by Mrpb View Post
    Basically it's support for using diet breaks. There's a thread about it here: https://forum.bodybuilding.com/showt...hp?t=174762961
    Great! Thank you!
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    Originally Posted by Mrpb View Post
    It was in obese men but why wouldn't similar mechanisms work in leaner men. Lyle and Eric think it does have a benefit. I think they have a point.
    I don't know, haven't read anything yet. Will read through shortly.
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    Long-term effects of provided low & high glycemic load low energy diets on mood and cognition

    Energy-restricted low glycemic load diets are being used increasingly for weight loss. However, the long-term effects of such regimens on mood and cognitive performance are not known. We assessed the effects of low glycemic load (LG) and high glycemic load (HG) energy-restricted diets on mood and cognitive performance during 6 months of a randomized controlled trial when all food was provided. Subjects were 42 healthy overweight adults (age 35 ± 5 y; BMI 27.8 ± 1.6 kg/m2) with a mean weight loss of 8.7 ± 5.0% that did not differ significantly by diet randomization. Mood was assessed by using the Profile of Mood States (POMS) questionnaire. Cognitive performance was assessed by using computerized tests of simple reaction time, vigilance, learning, short-term memory and attention, and language-based logical reasoning. Worsening mood outcome over time was observed in the HG diet group compared to the LG for the depression subscale of POMS (P=0.009 after including hunger as a covariate). There was no significant change over time in any cognitive performance values. These findings suggest a negative effect of an HG weight loss diet on sub-clinical depression but, in contrast to a previous suggestion, provide no support for differential effects of LG versus HD diets on cognitive performance.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775046/

    Edit: study did not match protein. HG 60/20/20, LG 40/30/30
    Last edited by Mrpb; 11-08-2017 at 08:51 AM.
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    Originally Posted by regno View Post
    I believe at least 80% of published studies are crap and not even worth looking at. Especially observational and population studies. And even randomized clinical trials with placebo, double blind groups etc should be taken with a grain of salt if they for example examined a link between let's say saturated fat intake and CVD's and got fundings from industries that want the link to be negative. Too much biasism (not sure if there's such word). Just an example though. Now something like Meta-analysis or systematic review would be more trustworthy and definitely worst considering. Again, if they do not consists of mostly population or observational studies.
    Generally I look for meta-analysis studies or BUNCH of studies that all point in the same direction. Sometimes that's not possible if it's a new topic or thinly studied, then you just have read the details carefully and decide for yourself whether it's quality info and applicable.
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