Weightloss Threesome: TV or Sleep, Black Pepper, Ginger, Horseradish or Mustard, PolyGlycopleX (PGX) or Psyllium?

Image 1: True or false - Is three really better than two?

Since the On Short Notice columns turns out to be a major success, I decided that I could put out studies in packages of shorter items, on a more regular basis - at least if I stumble across pairs such as those in today's Fat Loss Threesome and have time to compile them in to a comprehensive blogpost. But enough of the prelude, let's get right to our threesome: Television or Sleep, Black Pepper, Ginger, Horseradish or Mustard, PolyGlycopleX (PGX) or Psyllium - What do you think, which of these is will spice up, which will water down your weight loss efforts; and for the bros out there: Can you stack all of them or do they have to be cycled?

TV Watching and Insufficient Sleep - A Dynamic Duo for (Childhood-)Diabesity

Image 2: Watching TV eating junk is only part of the equation; what's missing here is the lack of sleep kids don't get, when they watch TV canned with coke and energy drinks all night.

Facebook friends and followers of the SuppVersity Facebook Channel may be familiar with at least some of the recent articles on the negative impact of TV watching alone and in conjunction with sleep deprivation on the body composition and metabolic health of our children. My personal favorite in this regard is a letter to the editor of the British Journal of Nutrition, in which Travis John Saunders and Jean-Philippe Chaput argue that obesity prevention could be as simple as turning off the television and having a nap (Saunders. 2013). The authors reference a whole host of studies to support their hypothesis that TV consumption and the associated lack of sleep esp. during the early hours of the night contribute to the rise of the obesity epidemic:

• TV viewing burns energy at a slower rate than most other waking activities and yet still most available evidence suggests that it may be energy intake, rather than expenditure, which leads the scientifically established association between screen time and weight gain, Saunders and Chaput ascribe to several confounding factors such as
• TV viewing provides opportunities for snacking & food eaten in front of the TV is generally high in calories and low in nutrients (Thorp. 2011)
• TV commercials reinforce the unhealthy dietary habits
• Sleeping also burns less energy than regular waking activities, but reducing sleep time usually increases, not decreases weight gain, due to
• increased consumption of high energy, specifically high sugar foods to compensate for the lack of energy (cf. "Fat Content Per Energy Drink 0g, Body Fat Gain Per Energy Drink 18g!")
• decreased energy expenditure through fatigue-related reductions in physical activity and lower basal metabolic rates

"Pah, that's guesswork!" If that's what you think, when you hear about Saunders' & Chaput's hypothesis, you may want to take a look at another recently published study by Calamaro et al. who report that (1) children who consume caffeinated beverages (not even directly before bed) get 15min less sleep and (2) children with 3 technology items in their room got 45min less sleep (Calamaro. 2013). Significant correlations with BMI were yet present for the intake of caffeinated softdrinks, only!

In other words, although both are characterized by physical inactivity TV watching and sleep "exert opposing influences on energy balance and body weight" - an observation which leads the authors to humorously conclude that

Reducing TV viewing and/or getting adequate sleep require little in the way of resources or expertise, and may therefore be more sustainable than more traditional interventions focused on diet and exercise. If having a good night's sleep truly is better for your weight than watching TV, this would be a lifestyle modification which may be substantially easier to implement than adopting a new diet or exercise routine. This change of focus is certainly worth consideration, right after a short nap. (Saunders. 2013)

Assuming that you did not already take your nap or have exceeded your daily combined TV + Internet screen time, you will probably also be interested to hear that another recently published paper by Caroline Fitzgerald et al. reports that "a child who watches 18 hours of television (per week) at 4.5 years of age will by the age of 10 have an extra 7.6 milllimetres of waist because of his or her habits" (Fitzgerald. 2013). Does not sound much, but you know how things go, proper with 5, chubby with 10, obese with 20 and dead before 40... you don't really think your kid could have invested those 3.5 years(!) of he would have been sitting in front of his television screen into more productive, more healthy and more sustainable hobbies, do you?

Implications: The best way to avoid TV & sleep related weight gain and / or propel your weight loss is to start planning your screen time instead of simply planting your (fat?) ass on the sofa, whenever you have a minute to spare.

1. Go to one of the free online TV magazines and create a schedule pick only those shows you really feel you have to see and try to reduce your screen time by 20min every week. 
2. Never eat in front of the television spontaneously, if you have a planned, healthy meal, make sure you don't have more on your plate than you plan to eat(!), and don't have anyone tell you cannot enjoy the SuperBowl or the latest Hollywood blockbuster without chips, popcorn and a soft-drink. 
3. Get yourself a time-limit switch program it so that it the TV has no power, after 9PM, which is when you will be grabbing your new blindfolds and earplugs and head to bed, weeknights.

If you stick to those simple rules and use your iPhone or iPad only for your obligatory daily class at the SuppVersity you will not just improve your physique, you will also live a couple of extra years! After all, scientists from the University of Queensland calculated in 2011 that "every single hour of TV [i.e. one hour per day] viewed after the age of 25 reduces the viewer's life expectancy by 21.8 min" (Veermann. 2011)!

Mustard, Horseradish, Black pepper & Ginger - Useless Thermogenics

Image 3: Although it's more effective than horseradish, black pepper or ginger It would probably take more hot mustard than your tummy can handle to get ripped to the shreds.

If you are already not watching TV and getting enough sleep (see above) and still don't look as lean and jacked as you would like to, a group of Danish researchers has some suggestions on which supplements you should not waste any money on (Gregersen. 2013): Mustard, horseradish, black pepper and ginger! While the latter two did not exert any measurable effects on either diet induced thermogenesis or energy intake (obviously the intention was to reduce the latter), when they were administered at oral dosages of 1.3 g and 20g, respectively, the addition of 8.3g of horseradish or 21g of mustard to standardized brunch meal did at least have some effects on the 22 young (age 25y), normal-weight (BMI 21.8kg/m²) men in the randomized cross-over study by Gregersen et al.:

• 8.5g of horseradish decreased the postprandial heart rate and increased the blood pressure to a statistically significantdegree, while
• 20g of mustard increased the thermogenic response to the testmeal by 14%

Now, while the former sounds dangerous and the latter as if "Mustard-o-burn (TM)" was just around the corner, none of these statistically significant effects were physiologically relevant. After all, it would take roughly 1 years to shed an additional lbs of body weight from the +14% increased diet induced thermogenesis from mustard (even if that lasted 24/7), because +14% added to 13kcal/h are only 1.82kcal/h. Even if we assume that you eat 5 meals a day this would hardly amount to more than 10kcal/day or 1.5min of light jogging... but hey, we all know how futile calculations like these are - no? Well, then you should check out my "Busting the 3,500kcal Equals 1 Lbs of Fat Loss" post!

Implications: If anything the use of tons of spices will render your food so unpalatable that you will simply eat less. Aside from those anorexic effects the use of copious amounts of spices, as they would obviously be necessary to illicit significant thermogenic effects, will probably produce more negative than positive (side) effects and could thus even contradict the established beneficial effects of having a "normal" (=tasty) amount of spices in your diet (Kochhar. 2008).

And in case you still insist on "spicing" up your fat loss regimen beyond the reasonable level your taste buds (and gastrointestinal mucosa; cf. Jensen-Jarolim. 1998) can handle, the topical route as in "Topical Fat Loss: Capsaicin Cream Blunts Weight Gain in Rodent Model and Increases Leptin, Adiponectin, Lipolysis and Fatty Acid Oxidation in Visceral Fat Depots" could in fact be worth a try.

Viscous Weight Loss Alternatives: Psyllium Seed Gum and PGX^(R)

Now it would be unfair if I left you with "nothing" else but the advice to switch of the TV, get more sleep and refrain from spicy food (unless you eat it simply 'cause you like it). Luckily, there are yet two additional hitherto unpublished FirstView Articles in the queue of the British Journal of Nutrition which do suggest that dietary fibre, viscous dietary fiber, to be precise could make a valuable addition to your no-TV + lots of sleep regimen.

Figure 1: GI (measured according to ISO 26 642-2010) with and without addition of PGX viscous fiber supplement in 2x250ml water to the 50g carbohydrate meal (Brand-Miller. 2013)

When you ingest it prior to bread, rice, boiled potatoes, french fries cornflakes or instant outs (GI range 65-84) it, a novel dietary fiber supplement that goes by the ingenious brandname PolyGlycopleX
(PGX) leads to dose dependent reduction in the GI of a subsequent carbohydrate meals of 16.5% and 31% for the 2.5g and 5g dose of PGX, respectively - or, physiologically speaking, a 15-33% reduction in blood glucose elevations in the 120min after the consumption of the test meals.

Now that certainly does not sound earth-shattering, but a previous human study has already established that the reduced postprandial glycemia goes hand in hand with increases in PYY expression (Reimer. 2010) and reduced food intake on subsequent meals (Vuskan. 2009). Moreover, earlier rodent studies have established that PGX can improve glycaemic control and protein glycation (Grover. 2011), most probably due to the far-reaching metabolic effects of increased glucagon-like peptide 1 (GLP-1; read more about this incretin hormone in  "Eat More, Burn More and Lose Fat Like on Crack with GLP-1!?") levels.

Will eating 25g of psyllium /day reprogram your genes to burn not store fat?

What's even better though is that the last FirstView Article in today's fat SuppVersity news clearly suggests that you don't have to buy InoviBiologic's patented purified polysaccharide supplement that is extracted from konjac, sodium alginate and xanthan gum by the means of a proprietary process the company calls EnviroSimplex^®, to benefit from those health and weight loss effects. If the results Togawa et al. observed in their C57BL/6J who were kept on high-fat (40%) diets with or without the addition of 5% psyllium (as psyllium seed gum, PG-200) for 10 weeks translate to humans, the only reason I could see to spend the extra money would be the whopping dose of ~25g/day (0.32g/kg body weight; learn how to calculate Human Equivalent Doses).

Figure 2: Visceral fat mass and parameters of glucose and lipid metabolism after 10 weeks on the low fat control vs. the supplemented or unsupplemented high fat diet (data expressed relative to control; Togawa. 2013)

If the results do translate to human beings, you can stomach this amount of fiber without negative side effects and are still able to consume adequate amounts of "real" food, though, the data in figure 2 will probably have you hack "psyllium fibre buys" into google in no time. After all, the profound upregulation of genes involved in fatty acid oxidation and lipid transport Naoyuki Togawa and his colleagues from the Yokohama Corporate Research Laboratories and the Laboratory of Food and Nutrition, Graduate School of Horticulture at the Chiba University in Chiba, Japan, detected in fat and skeletal muscle tissue of their lab animals were not just statistically, but also physiologically significant. So significant, in fact, that the mice who consumed ~148g of the psyllium enhanced high-fat diet before they were euthanized at the end of the 10-week study period did not just gain 10% less body weight than their unsupplemented peers, they also had lower cholesterol, lower triglyceride and above all lower visceral body fat masses than the "control" animals on the supposedly healthy low-fat diet.

Image 4: Fiber or no fiber - those abs want to be worked out.

Implications: While ginger, pepper, horseradish and cool are still "hot", dietary fiber is (pun intended) somewhat poopooed upon by many of the "everything mainstream must be wrong" nutrition gurus and fitness enthusiasts. From a scientific perspective, however, it does make more sense to spice your meals up with fiber than with spices that burn away your intestinal mucosa and turn your gut into an open barndoor (cf. Jensen-Jarolim. 1998) for all sorts of things you should better leave where a huge amount of the fiber will go - in the toilet bowl.

That being said, we need further studies to elucidate if and at which dosages similar epigenetic changes as they were observed by Togawa et al. occur in human beings before making any definite recommendations. For the time being, I will simply repeat my advice to

1. fill yourself up with fiber-laden veggies and consume a balanced (!) amount of saturated, mono- and polyunsaturated fats from whole foods,
2. aim for a mild energy deficit (~20%) and a reasonable carbohydrate intake of roughly 700-900g per week; either by low-carbing + refeeding (e.g. 6x 50-75g + 1x 250-400) or a constantly low intake of preferably low(er) GI carbs (don't count carbs from green veggies and co!)
3. eat at least 20-25g of a complete protein (count only meats, fish, eggs and dairy) with every meal and supplement with protein powders / bars, whenever you have no whole food source with 10+g of EAAs in it at hand
4. follow a sound workout regimen (e.g the "Fat Loss Support Routine" from the Step By Step Guide), don't do hours of "cardio" in the non-existent fat burning zone and cherish the fat-burning effects of glycogen depleting strength and HIIT workouts without overtaxing your central nervous system

If you follow 1-4 on 330 of 365 days of the next year you even the ugliest blubber that may still be covering your abs should disappear - and guess what!? All that without patented or non-patented viscous fiber supplements ;-)

References:

• Brand-Miller JC, Atkinson FS, Gahler RJ, Kacinik V, Lyon MR, Wood S. Effects of added PGX®, a novel functional fibre, on the glycaemic index of starchy foods. British Journal of Nutrition, 2013; 108, pp 245-248
• Fitzpatrick C, Pagani LS, Barnett TA. Early childhood television viewing predicts explosive leg strength and waist circumference by middle childhood. Int J Behav Nutr Phys Act. 2013 Jul 16;9(1):87.
• Gregersen NT, Belza A, Jensen MG, Ritz C, Bitz C, Hels O, Frandsen E, Mela DJ, Astrup A. Acute effects of mustard, horseradish, black pepper and ginger on energy expenditure, appetite, ad libitum energy intake and energy balance in human subjects. British Journal of Nutrition, Available on CJO
• Grover GJ, Koetzner L, Wicks J, Gahler RJ, Lyon MR, Reimer RA, Wood S. Effects of the soluble fiber complex PolyGlycopleX® (PGX®) on glycemic control, insulin secretion, and GLP-1 levels in Zucker diabetic rats. Life Sci. 2011 Feb 28;88(9-10):392-9.
• Jensen-Jarolim E, Gajdzik L, Haberl I, Kraft D, Scheiner O, Graf J. Hot spices influence permeability of human intestinal epithelial monolayers. J Nutr. 1998 Mar;128(3):577-81.
• Kochhar KP. Dietary spices in health and diseases (II). Indian J Physiol Pharmacol. 2008 Oct-Dec;52(4):327-54.
• Marshall SJ, Biddle SJ, Gorely T, Cameron N, Murdey I. Relationships between media use, body fatness and physical activity in children and youth: a meta-analysis. Int J Obes Relat Metab Disord. 2004
• Reimer RA, Pelletier X, Carabin IG, Lyon M, Gahler R, Parnell JA, Wood S. Increased plasma PYY levels following supplementation with the functional fiber PolyGlycopleX in healthy adults. Eur J Clin Nutr. 2010 Oct;64(10):1186-91.
• Saunders TJ, Chaput JP. Is obesity prevention as simple as turning off the television and having a nap? Br J Nutr. 2013 Jun 14:1-2.
• Thorp AA, Owen N, Neuhaus M, Dunstan DW. Sedentary behaviors and subsequent health outcomes in adults a systematic review of longitudinal studies, 1996-2011. Am J Prev Med. 2011 Aug;41(2):207-15.
• Veerman JL, Healy GN, Cobiac LJ, Vos T, Winkler EA, Owen N, Dunstan DW. Television viewing time and reduced life expectancy: a life table analysis. Br J Sports Med. 2011 Aug 15.
• Vuksan V, Panahi S, Lyon M, Rogovik AL, Jenkins AL, Leiter LA. Viscosity of fiber preloads affects food intake in adolescents. Nutr Metab Cardiovasc Dis. 2009 Sep;19(7):498-503.

3x15g/Day E401, Sodium-Alginate, Increase Weight Loss and Reduction in Body Fat % on Mild Caloric Deficit by 30-40%! The GPA (Gut-Brain Axis) Makes it Possible.

Image 1: The small amounts of sodium-alginate, aka E401 many chocolates and commercially produced foods contain is obviously not enough to ward off obesity. Otherwise the obesity rates should have fallen not risen with the increase in crappy foods.

Aside from the ubiquitous stimulant based fatburners there is another class of weight loss supplements emerging as of late. Those of you who have read Adelfo's Thursday post, here at the SuppVersity, may have seen his plug for Myotropics' WM-HDP based "new Fat Burning Carbohydrate" ThermiCarb(TM). Now as hilarious as it may sound, this resistant starch is in fact as much of a "fat burner" as any of the 1001 currently available stims is. After all, none of those products actively burns fat. What still makes them effective, though, is their ability to shift substrate utilization away from glucose and towards fat, to curb appetite and to deliver the energy you need to do what it takes to shed body fat, i.e. to function normally while eating slightly less and working out.

Contrary to the good old (and certainly not obsolete) stims, these new "fat burners" act on the gut-brain axis, instead of HPA (the hypothalamus-pituatary-adrenal axis), by stimulating the release of a whole host of peptides from the gut. Among those, the  incretin hormones GLP-1 & co. (cf. "Eat More, Burn More and Lose Fat Like on Crack with GLP-1!?") are probably the best understood among these mis-understood "satiety hormones" with their profound  downstream effects on overall energy expenditure, glucose and fatty acid metabolism (Mudaliar. 2013). 

Is alginate, a polysaccharide from marine brown algae, a novel "fat burning fiber"?

Next to designer-starches such as WM-HDP there is also an increasing interest in the effects natural fiber / fiber extracts, such as the 15g alginate from brown algae the obese subjects (0–55y; BMI 30-45kg/m²) in a recent study from the University of Copenhagen in Denmark had to consume before each of their three meals in the course of a 12-week double-blind randomized parallel-intervention (Jenson. 2013), exert on the endocrine signals from your gut.

Image 2: Popsticles are not the only products containing sodium alginate (E401) as a thickener and stabilizer. If you take a closer look at the ingredients of the stuff in the supermarkets, you will notice that  many commercially produced low fat dairy products, ready made sauces, gravies, dressings, puddings, pies and pastry fillings contain it, as well.

What is alginate? Alginate is a gelling polysaccharide (gelling = it forms a gel which passes slowly through your digestive tract) that is extracted from marine brown algae. In seaweed the mannuronic and guluronic acid based components are responsible for the mechanical strength and flexibility. During the regular extraction process alginate is bound to sodium. The result, sodium alginate, has been used a E401 in various foodstuffs to stabilize, gel or viscosify it for years now (Brownlee. 2005). The appetite reducing effects of sodium alginate and other marine-derived fiber are widely known, but the underlying mechanism is still not completely elucidated. According to the current paradigm, it is related to the interaction of sodium-alginate and calcium during the digestive process and the subsequent changes in viscosity of the gastric content, which has been associated with slowed gastric emptying and a reduction of postprandial glucose and insulin response. Of these the latter, i.e. the prolonged influx of glucose, the absence of blood glucose spikes and the overall reduction in insulin levels is currently believed to be at the heart of the observed satiety effects (Cani. 2009).

What is interesting about this study is that according to the self-set goals of the scientists, which lay at the ground of their "Intention-To-Treat analysis" (ITT), which evaluated the changes in body weight and overall body composition, as well as the improvements of metabolic risk factors as a whole, yielded no differences between the two study arms.

Figure 1: Changes in body weight and body composition in response to caloric reduction (-300kcal/day) with or without supplemental alginate (15g/day) after 12 weeks (large graph); actual weight development over the whole 12-week study period (small graph; directly from Jenson. 2013)

If you do yet take a closer look at the actual study data (see figure 1), you will see that there were very important differences between those dieters who simply consumed 300kcal/per day less (control group) and those who followed the exact same calorically reduced dietary regimen yet with an additional 15g of fiber from sodium alginate before every meal (alginate group)!

Lose more weight, more fat and do this at a constant rate beyond week 9!

Despite the fact that onlye the differences between the reduction in total weight and body fat percentage reached statistical significance, this and the absence of the "weight loss plateau" in week 9+ (see figure 1, right) in the alginate group clearly suggest that much contrary to what Jenson et al. had apprehended, the previously demonstrated short-term weight loss benefits of fibrous algae extract and other dietary fiber (Paxman. 2008; Odunsi. 2010; Peters. 2011; Wanders. 2011) did not disappear after an initial adaptation phase. On the contrary! The 40% greater reduction in body weight, as well as the 36% greater reduction in body fat percentage would be of little value if the body weight stagnated after only -6.78kg weight loss in week 9 and left the dieters with an average BMI of 32kg/m² well in the obesity / danger zone.

Figure 2: Changes in glucose metabolism and ghrelin (left) and lipid metabolism (right) in response to caloric reduction (-300kcal/day) with or without supplemental alginate (15g/day) after 12 weeks (large graph); actual weight development over the whole 12-week study period (small graph; directly from Jenson. 2013)

Looking back at the exact weight development in figure 1 (right), we may thus speculate that the observed improvements of the measured markers of blood glucose management and lipid metabolism of which only the HbA1c (not shown in figure 2) showed a statistically significant inter-group difference (+0.01% in control -0.01% in alginate; p < 0.024) would have reached statistical significance after 16-20 weeks. This is particularly true for the insulin levels, for which the difference between control and alginate group is already borderline significant (p < 0.062) after 12 weeks of alginate supported dieting.

Bottom line useful for the obese, safe, well tolerated, but...

Image 3: Duong Nguyen from the first installment of the SuppVersity Student Spotlight at the beginning and end of his amazing 12-week transformation!

As usual we do however have to remember that the subjects in this study were more than just a little chubby, with body fat percentages in the >40% range a reduction of -5.8% (control) and -8.2% (alginate) is easier achieved than a (from a merely mathematical standpoint) equal -12% of the body fat content from 12% to 10%. So, while healthy dieters don't have to care about the minimal, but statistically significantly lower reduction in blood pressure in response to weight loss with sodium-alginate (the scientists ascribe this to the relatively high sodium content of the alginate supplement), the will probably not benefit in the same way as Jenson's obese subjects from the additional 45g of fiber per day. Well, unless, it exerts similar effects effects as they have been observed for hydroxypropyl-distarches (cf. "Waxy Maize Reloaded") on the expression of GIP, GLP-1 and the whole host of the initially mentioned incretin hormones, and adipokines (Sánchez. 2013) and don't just curb appetite and slow digestion.

If it had all those GBA (gut brain axis ;-) effects, seaweed derived sodium-alginate supplements could however make an ideal adjunct to a ~20% reduction in food intake, a reasonable fat loss workout (e.g. "Step By Step Guide to Your Own Workout Routine - Part V: Example Routines - Round 2: Fat Loss Support Routine") and a stimulant-based fat burner of your choice, whenever you strive to cut a few pounds of body weight. I mean, just imagine if Duong (see image 3), who likewise dieted for 12 weeks would have lost 35% more fat mass - yeah you're right, he would probably have been "disgustingly" lean, as Adelfo likes to call it ;-)

References:

1. Brownlee IA, Allen A, Pearson JP, Dettmar PW, Havler ME, Atherton MR, Onsøyen E. Alginate as a source of dietary fiber. Crit Rev Food Sci Nutr 2005;45:497–510.
2. Cani PD, Lecourt E, Dewulf EM, Sohet FM, Pachikian BD, Naslain D, De Backer F, Neyrinck AM, Delzenne NM. Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. Am J Clin Nutr 2009;90:1236–43
3. Jensen GM, Kristensen M, Astrup A. Effect of alginate supplementation on weight loss in obese subjects completing a 12-wk energy-restricted diet: a randomized controlled trial. Am J Clin Nutr. 2013 Jul;96(1):5-13. Epub 2013 May 30.
4. Mudaliar S, Henry RR. The incretin hormones: from scientific discovery to practical therapeutics. Diabetologia. 2013 Jul;55(7):1865-8. Epub 2013 May 4.
5. Odunsi ST, Vazquez-Roque MI, Camilleri M, Papathanasopoulos A, Clark MM, Wodrich L, Lempke M, McKinzie S, Ryks M, Burton D, et al. Effect of alginate on satiation, appetite, gastric function, and selected gut satiety hormones in overweight and obesity. Obesity (Silver Spring) 2010;18:1579–84.
6. Paxman JR, Richardson JC, Dettmar PW, Corfe BM. Daily ingestion of alginate reduces energy intake in free-living subjects. Appetite 2008; 51:713–9.
7. Peters HP, Koppert RJ, Boers HM, Stro ¨m A, Melnikov SM, Haddeman E, Schuring EAH, Mela DJ,Wiseman SA. Dose-dependent suppression of hunger by a specific alginate in a low-viscosity drink formulation. Obesity (Silver Spring) 2011;19:1171–6.
8. Sánchez D, Miguel M, Aleixandre A. Dietary fiber, gut peptides, and adipocytokines. J Med Food. 2013 Mar;15(3):223-30. 
9. Wanders AJ, van den Borne JJGC, Graaf EJMF. Effects of three dietary fiber on food in real life setting. Appetite 2011;57:544.

BPA & Phtalate News for the Plasti-Nation. The Endocrine Contribution to Muscle Growth. Magnesium & Testosterone Increase in Parallel. Anabolic Vibes on the Lat Pull & More

You still have a couple of milli- or centimeter too much on your waistline? Let's hope this spring will provide ample time to work out in the sun, after all that's the energizing way to work out, something even virtual reality indoor exercise cannot compete with (Plante. 2006)

The SuppVersity figure of the week is "90". That was the average total amount of sunshine hours we got here in North-Rhine-Westphalia within the winter months (DWD. 2013; and there were places with only 40h!). A pretty depressing figure, in the literal sense. If you listened to the last installment of the Science Round Up (click here to download the podcast), you may remember that I was actually somewhat surprised to hear that this was the darkest Winter ever since the sunshine hours have been recorded - after all, I got my 45min of "artificial sunshine" in, every morning. So, just in case you are still wondering how it's possible to write a blogpost everyday, the data from a 2013 series of studies in Dutch schools would support that it's all about the right lighting (Sleeges. 2013).

Apropos news, here is your weekly serving of short news on all sorts of things... you are missing the exercise related news? Well, I saved those for a round-up and one or two individual posts in the course of the next week ;-)

• Fiber renders mammalian guts colon proof (Nagy-Szakal. 2013) -- As a recent rodent study from the Baylor University suggest, it can hardly be too early to keep an eye on fiber intake. The mice in the pertinent study that had been randomly assigned to a low-cellulose (indigestible fiber that's present in fruits, veggies, whole grains etc.) diet had little to no protection against experimentally induced cholitis.
  
  

  

  Semisynthetic non-fermentable viscous fiber Hydroxpropyl-Methylcellulose is imported pound-wise from China and ends up as E464 from in all sorts of food - obviously at too low dosages to do the anti-obesity trick, though (learn more).

  Murine pediatric cellulose supplementation, on other hand, induces transient trophic and  anticolitic effects, which is - and that's important (!) - dependent on a continuous supply of adequate amounts of dietary fiber. The same goes for the benefifical changes in the diversity of the gut microbiome which did largely  decline after only 10 days.
  
  The protective effect on the epithelial cell lining and the increase in surface area in response to cellulose supplementation should also facilitate the uptake of those vitally important nutrients, people with Crohn's etc. are lacking - a result that may well be significant for those of you who are trying to make the most of the nutrients and not just the energy in their diets.
  
  Edit: As George Henderson rightly said, the study at hand does not talk about cancer protection, I simply inferred that from previous human studies such as Mendez (2007), Terry (2001) or Roth (2001), without mentioning that, my mistake, sorry for that. I still changed the headline to reflect the contents of the study and want to point out that George also makes a valid point stating that (a) fiber often replaces other less healthy nutrients in the diet and (b) that (my addition) "once the baby has been thrown out with the bathtub" and you already have Crohn's and co different rules may apply.

• The diabesity syndrome - Is it the soda, or the bottle it's packaged in? (Indumathi. 2013) I am well aware that the doses of BPA we are supposed to get from our "diets" is way below those that are uses in rodent studies like the one by Indumathi et al., but don't you think that it is still remarkable that the same plastic poison aka BPA that leaches so readily into the acidic brown soup 50% of the US citizens guzzle on a daily basis, induces exactly the same nasty reductions in insulin receptor and GLUT-4 transporter expression, as well as glucose oxidation and the phosphorylation of Akt which are currently still ascribed exclusively to the soda itself (see figure 1).

  

  Figure 2: Effects of 20 or 200mg/kg body weight of BPA on insulin receptor and Akt phosphorylation, GLUT-4 expression in skeletal muscle and systemic insulin and testosterone levels (Indumathi. 2013)

  Now what's worst is that these pathological changes are not likely to be observed, because it happens "silently"; i.e. in the absence of elevated blood glucose levels.
  Did you know that the amount of BPA that leaches from plastics increases by x40, when you dishwash and reuse them (Brede. 2003)? And worst of all, these figures were observed in baby bottles and thus objects those of us get in contact for whom the otherwise probably harmless exposure could actually be dangerous (DiVall. 2013). Exposure to higher temperatures of liquids in plastic containers in the summer (>40°C) is another factor which contributes to an increased leakage of BPA from the container into the liquid (Makris.2013)
  With the latter being the only blood parameters that are evaluated on a regular basis within at least a reasonably large cross section of the population it's no wonder that many of us don't see how the diabetic beast and the BPA castrator are sneaking up on them before it's already too late. Obviously no reason for the FDA or any other governmental body to even bother. Aside from the U.S. Environmental Protection Agency which has published a reference dose of 0.05 mg/kg/day for BPA in 1993 (IRIS. 1993) an official acceptable daily reference intake for BPA is still lacking. Even if the current research does not suggest that our daily exposure is high enough to actually do any harm, I would expect the reference levels to reflect that - what about you?

• 

  In 1998 the Consumer Union wrote a letter to the FDA compaining about "endocrine disrupting chemicals" in cheese and dairy in plastics wrappings. I wonder if they knew about the masked phtalates in hygiene products, as well.

  More news for the"Plasti-Nations" (various): A couple of days ago Wu et el. published a paper on the TSH and estrogen suppressive effects of phtalates in Taiwanese children. With >40% lower TSH levels and estrogen levels the changes, in the 4-5 year olds with the highest (500ppm) phtalate exposure from food stuff is alarming. The only good news is that it these changes appear to be reversible, when further exposure is avoided (Wu.2013).
  
  Apropos good news, in December 2013, Fierens et al. investigated the effects of cooking at home on the phtalate content of foods and found that, except for veggies, the phtalate content of almost all foods decline after cooking (Fierens. 2013). I guess, I don't have to mention that this is not going to happen in a crock pot unless you pour away the brew.
  
  What you should also keep in mind is that your diet is by far not the only way you are exposed to phtalates, as a group of scientists working at a University right around my corner elucidated (Koch. 2013). The "pro-breast cancer" monoethyl carboxylpentyl phthalates (MEPs) for example usually come from personal hygiene products (it's the stuff thats called "fragrance"). The dosage, by the way, was high enough for the scientists to be able to actually measure rises in MEP concentrations after people (esp. men, by the way) took a shower. Ah, and not to forget a non-negligible amount of the low molecular weight phtalates is simply with ubiquitous sources including dust and indoor air. Up to now convincing evidence for the role of this constant assault in any of the ailments our society is suffering from is not conclusive.

• Don't like oats? Buckwheat has similar benefits (Stringer. 2013) -- In a recently published paper in the scientific journal Metabolism, a group of researchers from the University of Manitoba in Winnipeg, Canada, reports that the consumption of buckwheat cracker either instead of rice crackers or simply on their own could help both diabetics and non-diabetics maintain a healthy weight.
  
  

  

  4x more iron, 3x more calcium, >9 times more magnesium, ~6x more potassium and about twice as much zinc, copper and manganese that's what buckwheat flour has to offer compared to wheat (de Francischi. 1994). If you like those figures, what about havin' one of the pancakes you see above (recipe)

  Yet, despite an increased satiety effect and improvements (increases / decreases) in the corresponding hormones glucagon-like peptide-1 (GLP-1), glucose-dependent insulinotropic peptide (GIP) and pancreatic polypeptide (PPY) the glucose response to the buckwheat crackers was not significantly different from the one the scientists observed after the consumption of rice crackers.
  
  What's intriguing, though is that it appears as if these effects were not exclusively fiber-specific. After all, the rice crackers had almost as much fiber as the buckwheat. Moreover, a 2003 study Kawa et al. confirmed that even fiber-free buckwheat extracts exert potent anti-diabetic effects, the researchers ascribed to the presence of d-chiro-inositol in the extracts (Kawa. 2003).

• Anabolic vibes - Vibrate your way to higher testosterone levels (Couto.2013) -- If you still believe vibrators were for women only you got to check out the latest issue of the International Journal of Sports Medicine, in which a group of Brazilian scientists reports that the use of one of those fancy vibration devices (20-Hz and 12-mm) during the lat pulldown induced greater increases in testosterone and lactate concentrations. Dunno if that will also work if you just swipe your girlfriends vibrator and honestly, I don't even want to know that ;-)

• Does the testosterone  and overall hormonal response to workouts even count, or are we still chasing a hormonal ghost? (Schoenfeld. 2013) -- In his latest review of the literature, Brad Schoenfeld who has been busy writing reviews on everything muscle heads are interested in within the last couple of weeks, picks the role of the endocrine response to exercise apart. In that, Schoenfeld points out that it is important to look close before you can tell whether or not a certain "hormone" will effect or even drive skeletal muscle hypertrophy.
  
  

  

  Check out this previous analysis of post-workout anabolism here at the SuppVersity (read more)

  There is for example ample evidence for the involvement of the muscle specific IGF-1 isoform IGF-1Ec, or its locally expressed splice-variant MGF and the presence of high and low responders (cf. West. 2013). Studies using its parent growth hormone, which used injections of the artificially produced recombinant growth hormone are of questionable value, since they lack the natural diversity of "growth hormones" (different GH peptides). Schoenfeld also points out that the evidence that testosterone is anabolic "is inconvertible" (Schoenfeld. 2013) and that the debate would thus have to center around its influence in the vicinity of a workout, where - and this is interesting - we actually know that the effects should occur only after the initial repression of androgen receptors is reversed.
  
  In accordance with what I have pointed out in the Intermittent Thoughts on Building Muscle Series Schoenfeld comes to the conclusion that it would be inappropriate to totally discard the importance of the endocrine response to workouts (IGF-1 & Co, in particular), just because it does not promote the (imho totally overrated) short term protein synthetic response to exercise:

  "Based on limited cellular signaling data, it is conceivable that the primary effect of post-exercise hormonal elevations is to increase satellite cell activity as opposed to mediating acute increases in muscle protein synthesis. If so, this could favor greater long-term increases in muscle hypertrophy without significantly impacting short-term gains." (Schoenfeld. 2013)

  Obviously (and rightly so) Schoenfeld concludes this paragraph of the discussion of this excellent review with the sentence "This hypothesis requires further study." -- And you bet, I will keep an eye on the topic in order to let you know whether the 8% of which West and Phillips say that it's the upper limit of the contribution the transient increases in endocrine hormones have on skeletal muscle hypertrophy (West. 2013) is an over- or underestimation.

• Excess magnesium is good for your testosterone levels, bad for your prostate and could potentially become fatal for your heart (Chandra. 2013) -- According to the latest results from a rodent study, it appears as if an excess intake of magnesium, ingested not as supplement but in form of magnesium sulfate in the chow, can boost testosterone levels by almost 30% (figure 1):

  

  Figure 1: Testosterone  levels prostate weight, luteinizing hormone and serum magnesium levels (all data expressed relative to baseline) after 15 or 29 days on diets with different magnesium content.
  

  The increase in testosterone does yet not come without downsides in the form of slight, but significant increases in prostate size as well as a profound increase in magnesium levels, which would - if they were observed in human beings already mark the early stages of hypermagnesemia. So, as important an adequate amount of magnesium in your diet may be, it should be obvious that 1.5% of the diet or ~350mg/kg magnesium sulfate and thus 35mg elemental magnesium per kilogramm body weight (the HED of the dosage that was administered to the rodents; ) is simply too much - honestly, I am surprised that the rodents did not get chronic diarrhea, anyway ;-)

Since a wise man facebooked me earlier today to keep the SuppVersity posts short on this weekend, spending some time idling around, in order to avoid ending up totally burned out (I wonder if that really was an all altruistic advice of him ;-), I will now do just that - cut it short; yet not without pointing you towards the SuppVersity Facebook Wall, which does - as every day - hold 6-10 new short news for you to read up on.
 

+++ Have a nice weekend, everyone! +++

References:

• Brede C, Fjeldal P, Skjevrak I, Herikstad H. Increased migration levels of bisphenol A from polycarbonate baby bottles after dishwashing, boiling and brushing. Food Addit Contam. 2003 Jul;20(7):684-9.
• Chandra AK, Sengupta P, Goswami H, Sarkar M. Effects of dietary magnesium on testicular histology, steroidogenesis, spermatogenesis and oxidative stress markers in adult rats. Indian J Exp Biol. 2013 Jan;51(1):37-47.
• Couto BP, Silva HR, Filho AG, da Silveira Neves SR, Ramos MG, Szmuchrowski LA, Barbosa MP. Acute Effects of Resistance Training with Local Vibration. Int J Sports Med. 2013 Feb 26.
• de Francischi ML, Salgado JM, Leitão RF. Chemical, nutritional and technological characteristics of buckwheat and non-prolamine buckwheat flours in comparison of wheat flour. Plant Foods Hum Nutr. 1994 Dec;46(4):323-9.
• DiVall SA. The influence of endocrine disruptors on growth and development of children. Curr Opin Endocrinol Diabetes Obes. 2013 Feb;20(1):50-5.
• DWD. Press Release from February 27, 2013. < http://www.dwd.de/presse > 
• Fierens T, Vanermen G, Van Holderbeke M, De Henauw S, Sioen I. Effect of cooking at home on the levels of eight phthalates in foods. Food Chem Toxicol. 2013 Dec;50(12):4428-35.
• Indumathi D, Jayashree S, Selvaraj J, Sathish S, Mayilvanan C, Akilavalli N, Balasubramanian K. Effect of bisphenol-A on insulin signal transduction and glucose oxidation in skeletal muscle of adult male albino rat. Hum Exp Toxicol. 2013 Feb 19.
• Integrated Risk Information System (IRIS). Reference Dose (RfD): Description and use in health risk assessments. 1993 < http://www.epa.gov/ncea/iris/subst/0356.htm > 
• Kawa JM, Taylor CG, Przybylski R. Buckwheat concentrate reduces serum glucose in streptozotocin-diabetic rats. J Agric Food Chem. 2003 Dec 3;51(25):7287-91.
• Koch HM, Lorber M, Christensen KL, Pälmke C, Koslitz S, Brüning T. Identifying sources of phthalate exposure with human biomonitoring: Results of a 48h fasting study with urine collection and personal activity patterns. Int J Hyg Environ Health. 2013 Jan 17. 
• Makris Kc, Andra S, Jia A, Herrick L, Christophi C, Snyder Sa, Hauser R. The Association Between Water Consumption From Polycarbonate Containers And Bisphenol-A Intake During Harsh Environmental Conditions in Summer. Environ Sci Technol. 2013 Feb 28.
• Mendez, A M, Pera G, Agudo A, Bueno-de-Mesquita HB, Palli D, Boeing H, Carneiro F, Berrino F, Sacerdote C, Tumino R, Panico S, Berglund G, Manjer J, Johansson I, Stenling R, Martinez C, Dorronsoro M, Barricarte A, Tormo MJ, Quiros JR, Allen N, Key TJ, Bingham S, Linseisen J, Kaaks R, Overvad K, Jensen M, Olsen A, Tjønneland A, Peeters PH, Numans ME, Ocké MC, Clavel-Chapelon F, Boutron-Ruault MC, Trichopoulou A, Lund E, Slimani N, Jenab M, Ferrari P, Riboli E, González CA. Cereal fiber intake may reduce risk of gastric adenocarcinomas: the EPIC-EURGAST study. Int J Cancer. 2007 Oct 1;121(7):1618-23.
• Nagy-Szakal D, Hollister EB, Luna RA, Szigeti R, Tatevian N, Smith CW, Versalovic J, Kellermayer R. Cellulose supplementation early in life ameliorates colitis in adult mice. PLoS One. 2013;8(2):e56685. 
• Plante TG, Cage C, Clements S, Stover A. Psychological benefits of exercise paired with virtual reality: Outdoor exercise energizes whereas indoor virtual exercise relaxes. International Journal of Stress Management, Vol 13(1), Feb 2006, 108-117
• Roth J, Mobarhan S. Preventive role of dietary fiber in gastric cardia cancers. Nutr Rev. 2001 Nov;59(11):372-4.
• Schoenfeld B. Post-exercise hypertrophic adaptations: A re-examination of the hormone hypothesis and its applicability to resistance training program design. J Strength Cond Res. 2013 Feb 25. 
• Sleeges PJC, Moolenaar MN, Galetzka M, Pruyn A, Sarroukh BE, van der Zande B. Lighting affects students’ concentration positively: findings from three Dutch studies. Lighting Research and Technology. June 22, 2013.
• Stringer DM, Taylor CG, Appah P, Blewett H, Zahradka P. Consumption of buckwheat modulates the post-prandial response of selected gastrointestinal satiety hormones in individuals with type 2 diabetes mellitus. Metabolism. Available online 26 February 2013.
• Terry P, Lagergren J, Ye W, Wolk A, Nyrén O. Inverse association between intake of cereal fiber and risk of gastric cardia cancer. Gastroenterology. 2001 Feb;120(2):387-91
• West DW, Phillips SM. Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training. Eur J Appl Physiol. 2013 Jul;112(7):2693-702.  
• Wu MT, Wu CF, Chen BH, Chen EK, Chen YL, Shiea J, Lee WT, Chao MC, Wu JR. Intake of phthalate-tainted foods alters thyroid functions in taiwanese children. PLoS One. 2013;8(1):e55005.

Fiber Up Your Foods, Omega-3 Preload For Female Fat Loss, 50+ Ways to Treat Constipation, Serotonergic Peptides in Milk, Weight Cycling & Reduced Metabolic Rates, Exercise & 102% Weight Loss From Fat - Plus: More Short News

Inulin enriched foods are good for your gut, your waistline and your pancreas (anti-diabesity effect) and what's more inulin is also on the list of anti-constipation agents,

100g that's this week's SuppVersity figure of the week and that despite the fact that it is the amount of fat you are going to gain within one year when your metabolic rate is 100kcal below where it should be (Piaggi. 2013)... Where it should be? Yeah, ok I know that's idiotic, but if you read today's news-item about the down-regulation of the metabolic rate due to YoYo-dieting the picture that emerges is that of yet another vicious cycle that leads directly into a weight spiral that knows but one direction: upwards!

Another one of today's news-items does however hint at a solution: Just lose 102% fat! What? I see I got you interested. So what are you waiting for? Lot's of good stuff today. So much in fact that let's spend no time and get right to the news-business ;-)

"Fiber up" you foods with prebiotics (inulin in particular)

Pretty obvious that these Spanish Christmas confections take a toll on your HbA1c ;-)

(Capriles. 2013; Garcia-Garcia. 2013) -- You've read about the benefits of "feeding the good guys" a couple of days ago. Now, aside from being a substrate for the purportedly beneficial gut bacteria fiber also changes the feel, taste and most importantly digestive properties of foods. A couple of recently published studies confirm that this can have pretty profound and in most cases highly desirable consequences.

Garcia-Garcia, for example, added some inulin (5%) to Turon, a traditional Spanish sweet treat that's made of toasted almonds, honey and sugar and fed 30g of the Christmas nougat-type confection to 32 healthy, normal-weight volunteers.

While the subjects in the "regular" Turon group had a slight but significant increase in HbA1c (long-term measure of blood glucose management) the blood glucose management of the 17 subjects in the active group did not budge. And while most subjects (64%, specifically those who conumed Turon as a Christmas snack on a regular basis) preferred the "classic" variety, at least 24% did actually like the inulin Turon better (Garcia-Garcia. 2013)

Gluten will interact with PPARs & gut bacteria and can thus precipitate insulin resistance (read more).

In a similar study, scientists were able to show that the addition of prebiotic inulin-type fructans to gluten-free bread (4 g of fructans per 50 g bread serving size) did

"[...] provide structure and gas retention during baking, thus improving GFB quality by yielding better specific volume, softer crumb, improved crust and crumb browning with enhanced sensory acceptance" (Capriles. 2013)

 and decreased the glycemic index and glycemic load of the gluten-free bread by 34% (from 71 to 48) and 33% (from 12 to 8), respectively.

Omega-3 loading improves weight loss in obese women

(Munro. 2013) -- According to a recently published study, a 4-week preload with 6 × 1 g capsules per day LC ω-3PUFA (fish oil) each comprising 70 mg EPA and 270 mg DHA, increased the amount of weight the female (and only the female!) participants of a very low calorie weight loss intervention lost in the subsequent 8-weeks.

Despite being statistically significant, the 1.4% increase in bod weight loss is yet not so pronounced that anyone whose been dieint with LC-PUFA preload in the past should now be fretting about having missed out on this great chance of getting ripped. If you are a man, the protocol would have been useless, anyways.

Constipated? Review offers three types of "solutions" - in some cases a literal sense

(Gelinas. 2013) -- If you are one out of five, chances are you belong to the 20% of the world's population who suffer from constipation on a regular base. If that's the case, you may want to consider one of the following "treatment" strategies, Pierre Galinas mentions in his latest review of the literature:

• 

  Table 1: Relative laxative potential of 50 food ingredients for the prevention of constipation

  Bulking agents  - They soften the stool by binding water; examples are psyllium seed husk, wheat bran, methylcellulose, calcium polycarbophil; are considered "mild" and are not habit forming, but may cause abdominal pain and bloating because of gas formation
• Osmotic agents - They also soften the stool but ba a dfferent mechanism than the bulk fiber, they create an osmotic gradient, which will distend the intestines and stimulates a contractile response; examples are lactulose, sorbitol, mannitol, polyethylene glycol (PEG), magnesium hydroxide (milk of magnesia), sodium phosphate; side effects are gas, and the offensive taste (of some)
• Softeners and lubricants  - They  lubricate (oil) and soften (detergent) the stool; examples are sodium docusate and various mineral oils; pretty milk
• Stimulants - Just like the stims in a fat burner get you going, these get your colon going; examples are epson salts (magnesium sulphate heptahydrate), bisacodyl, sodium picosulphate, sodium sulphate, magnesium oxide, phenolphthalein; they taste offensive, but don't produce gas
• Herbal teas - Provide water and can increase bowel frequency; examples are anthracenes derivatives (senna; aloe; cascara, Frangula bark); unfortunately they taste offensive and work almost immediately; moreover tolerance builds up pretty fast

As you can see there are different ways to get going with the bulk agent aka an increase in fiber intake being the only healthy long-term solution.

Even unhappy cows produce "Happy Milk"

"Mutant Milk" is homogenized milk a potential threat to your health (learn more)?

(Nongonierma. 2013) -- Three days ago a paper by Alice Nongonierma and her colleagues was published ahead of print on the website of the Journal of Food & Function. In the said paper, the researchers describe an experiment, in the course of which they were able to proof that hydrolyzed milk proteins contain a peptides that "behave as serotonin 2C (5-HT2c) receptor agonists" (Nongenierma. 2013). According to the scientists, the bioactive peptides have a relatively low molecular mass (< 1 kDa) and are hydrophobic in nature. With the 5-HT2c receptor being more than just a pharmacological target for the treatment of depression and anxiety, but also a trigger of neurogenesis (growth of new neurons) in the hippocampus (Millan. 2005), this certainly is good news for all the milk junkies out there - or could the serotonine-like effects make you fat?

Magic anti-diabetic mushrooms

(Su. 2013) -- Not what you are thinking now, folks! That's Traditional Chinese Medicine. After all, mushrooms such as Coriolus versicolor and Grifola frondosa have been used in TCM for centuries now. As a recent study by Scientsts from Kang Jien BioTech confirms rightly, so. Extracts from both mushroom had potent inhibitory effects on the carbohydrate digesting enzymes α-amylase and α-glucosidase. With Coriolus being a better inhibitor of the former and Grifola a more potent inhibitor of the latter enzymes.

How this relates to glucose control? Easy: If you don't disentangle the complex carbs your body cannot access their sugar content and if you do it only very slowly even "high" GI starches suddenly turn into low GI foods.

Weight cycling does not forestall future weight loss, but it makes it harder

Geoffrey Cannon's "Dieting Makes You Fat" was first published in 1983 but is that true? Does dieting always make you fatter and would it be better so simply surrender   (learn more)?

(Bosy-Westphal. 2013) -- While the ups and downs in body weight so many dieters are experiencing on a regular basis do not, as it was long suspected, ruin your body composition. A paper that has been published roughly a week ago in the International Journal of Obesitysuggests that another often touted downside, namely the long-term creeping down-regulation of the basal energy expenditure is unfortunately very real.

According to the analysis of the researchers from the Christian-Albrecht University in Kiel, Germany, the 27 "weight regainers" (after ~30% of loss) showed a reduced REE adjusted for changes in organ and tissue masses after weight loss that was not present in the 20 previously weight stable, yet likewise overweight / obese subjects in the control group of the researchers' 13-week dietary intervention study.

It is however not sure, whether this actually is a result of previous weight cycling or vice versa; meaning that the people with the ups and downs in body weight are the ones whose metabolism shuts down the easiest. The study at hand was obviously not able to exclude this possibility.

More than 100% weight loss from fat? How is that supposed to work?

(Hall. 2013) -- Actually this study was published late in the year 2013, that it still made it to On Short Notice has two reasons. Reason #1 is that it was an Epub way ahead of print. Reason #2 is that the figures the author reports appear to be pretty nonsensical. I mean how on earth can the projection K.. Hall from the National Institute of Health in Bethesda made based on data from the Biggest Loser camp yield a net weight loss of 24kg of which more than 100% (102% to be precise) came from the exuberant body fat stores of the (>70kg for the average participant) of the "big losers"?

For the researchers who worked with the Biggest Losers the highly successful TV show was a fluke. Having a TV station pay for their "research" certainly is something extraordinary and against and the study at hand is only the latest publication based on data from the Biggest Loser camp (read up on a previous news item)

The answer is actually pretty straight forward and underlines the efficacy of exercise as a weight loss tool that won't leave you skinny fat, but lean and more muscular. After all, the initially counter-intuitive +2% extra came from the increase in lean mass the Big Losers experienced despite being on a 1,300kcal-1,600kcal diet and working out at a "vigorous intensity" for 3.1h and 1.1h per day in phase 1 and phase 2 of the boot-camp intervention (the simulation of a diet only intervention yielded a slightly larger total weight loss yet with only 65% of the weight coming from the fat stores).

The one thing I am a bit skeptical about is whether Hall's prediction that the weight loss will be sustainable with no more than 20min/day of, once again, "vigorous" exercise per day. I mean that probably would be true in the sheltered environment of the weight loss camp. In a real life scenario, on the other hand, the super size menus, family pizzas and cosy TV couches are probably too much of a temptation for the many of the Big Losers.

---

Wine was yesterday! Chocolate liqueur is the future of healthy alcohol consumption (learn more)

That's all for today, at least as far as On Short Notice is concerned. By now the majority of you should yet be aware that there's always more... correct, the Facebook News - not sure if you notices, but you can actually see the latest items in the side-bar of the SuppVersity. To make sure you don't miss any of them it would yet be wise to simply "like" the SuppVersity on Facebook and/or register as a follower to my Twitter Account. It's hard-wired to the Facebook page, so if you are into tweeting.. maybe you prefer being notified this way.

Whatever your social media service provide of choice may be, I am pretty sure that you don't want to miss news such as the one on the total phenols, flavonoids, flavan-3-ols and proanthocyanidins of chocolate liqueur and how this may make it a better choice for your daily dose of "healthy" alcohol than wine ;-)

References:

• Carpiles VD, Aréas JADG. Effects of prebiotic inulin-type fructans on structure, quality, sensory acceptance and glycemic response of gluten-free breads. Food & Function. 03 Oct 2013 [Epub] 
• Garcia-Garcia E., Narbona E, Carbonell-Barrachina AA, Sanchez-Soriano J, Roche E. The effect of consumption of inulin-enriched Turrón upon blood serum lipids over a 5-week period. International Journal of Food Science & Technology. 2013; 48(2):405–411.
• Gelinas P. Preventing constipation: a review of the laxative potential of food ingredients. International Journal of Food Science & Technology. 2013; 48(3):445–467. 
• Hall KD. Diet versus exercise in "The Biggest Loser" weight loss competition. Obesity (Silver Spring). 2013 Oct 3. doi: 10.1002/oby.20065. [Epub ahead of print]
• Lai MN, Ng LT. Inhibitory effects of medicinal mushrooms on α-amylase and α-glucosidase – enzymes related to hyperglycemia. Food & Function. 2013 [Epub ahead of print].
  
• Millan MJ. Serotonin 5-HT2C receptors as a target for the treatment of depressive and anxious states: focus on novel therapeutic strategies. Therapie. 2005 Sep-Oct;60(5):441-60.
• Munro IA, Garg ML. Prior supplementation with long chain omega-3 polyunsaturated fatty acids promotes weight loss in obese adults: a double-blinded randomised controlled trial. Food & Function. February 2013 [Epub ahead of print].
• Nongonierma A,  Schellekens H, Dinan T,  Cryan JF, Fitzgerald D. Milk protein hydrolysates activate 5-HT2c serotonin receptors: influence of the starting substrate and isolation of bioactive fractions. Food & Function. 2013 [Epub ahead of print]
• Piaggi P, Thearle MS, Bogardus C, Krakoff J. Lower Energy Expenditure Predicts Long-Term Increases in Weight and Fat Mass. JCEM. 2013; jc.2013-3529;