Are your menopause symptoms caused by low testosterone?

June 2, 2017

I’ve written previous posts on menopause, but this is a topic I do want to address as little has been written about it.

Back in 2013, I was struggling post menopause. I’d officially hit menopause (over a year since menstruation). I was studying post grad, advanced topics in micronutrients.

Here is what I noticed:

Memory problems: I’d keep forgetting where I put my car keys or my glasses. (That is definitely not me). I struggled to hold a lot of concepts and facts in my mind while writing an assignment. I couldn’t remember things I’d just studied. It was though my brain had sprung leaks and information that should be staying in just fell out. My brain felt fuzzy, unusual for me. (Image source)

State of mind, mood: I felt somewhat pathetic, my motivation decreased, I just lacked oomph.

Libido: Decreased

Strength: I was going to the gym and lifting weights but my strength seemed to be decreasing. I expected it to at least stay the same.

Weight gain: More specifically an increase in fat around my trunk, waist size was up 3- 4 cm and difficult to shift.

I happened across this Huff Post article, and immediately felt I’d found someone who was experiencing what I was – and they used supplemental testosterone which sorted it out. Is Low Testosterone Adding to Your Menopause Miseries?

I did a bit more research – this time on PubMed. In this study, the authors state “Testosterone plasma levels correlate to depression in a parabolic curve: at about 0.4-0.6 ng/ml plasma free T a minimum of depression is detected. Lower levels are related to depression, osteoporosis, declining libido, dyspareunia and an increase in total body fat mass.”

In another paper those women who had surgical menopause “are among the populations most likely to experience T deficiency, a syndrome characterized by blunted or diminished motivation; persistent fatigue; decreased sense of personal well-being; sufficient plasma estrogen levels; and low circulating bioavailable T (either a low total T/sex hormone binding globulin (SHBG) ratio or free T in the lower one-third of the female reproductive range); and low libido. Exogenous estrogen, particularly when administered orally, increases SHBG, which, in turn, reduces free T and estradiol (E2).” (This suggests that supplementing with estrogen may make the free testosterone lower.)

When I had my levels tested – here is what they came back as:

11 Nov 2013, Testosterone
Testosterone: < 0.4 nmol/L ( ideal: 0.5 – 2.6 ) LL
In other words too low to be measured.

I got a prescription for testosterone cream and started using it. That helped so much – I felt normal again in 3 weeks.

I continued using it for a year or so, and after that I tapered off, it seemed I just didn’t need it anymore, and I felt like my levels were too high. Sure enough they tested above ideal. My levels had come up. Recently they measured at 0.8 nmol/L (with no supplementation). Without testing I knew they were okay – my strength is increasing, my memory and everything else feels pretty much normal.

Memory loss in peri and early menopause is typical for many women, however this is temporary and memory improves again. Working memory in particular is affected, and this explains why things did not stay in my brain. Sadly my study at the time was affected, and I got my lowest mark ever for a post grad paper. I’m happy to report the memory loss was temporary Menopausal women ‘suffer from temporary loss of memory’, study finds. Once my working memory came back and I adjusted some of my study habits to accomodate the change in how my brain worked, I finished post grad with grades I was happy with.

It appears that the testosterone drop is temporary for some women. This graph is interesting – it shows DHEA levels dip and then increase again – DHEA converts to testosterone (reference The relationship of circulating dehydroepiandrosterone, testosterone, and estradiol to stages of the menopausal transition and ethnicity.)

According to this article in the post menopause time testosterone can actually increase (no references given for this statement though). “Menopause (between ages 50 and 60). By the time women are experiencing the full-blown effects of menopause, hormones such as estrogen and testosterone have been significantly depleted. As the body produces less estrogen, testosterone production can sometimes increase.”

However in this study hair loss is associated with increased androgen to estrogen ratio.

Testosterone is not the only hormone that affects muscle strength; progesterone, but not estrodiol supplementation post menopause also increases muscle mass. ( Testosterone and Progesterone, But Not Estradiol, Stimulate Muscle Protein Synthesis in Postmenopausal Women)

Skeletal muscle protein fractional synthesis rate (FSR) in postmenopausal women during basal, postabsorptive conditions before and after no intervention (control) or treatment with T, estradiol, or progesterone (top) and the treatment-induced changes in FSR in each group (bottom). Data are mean ± SEM. *, Value significantly different from corresponding value before treatment (P < .05); †, value significantly different from corresponding value in the control group (P < .05).

I’ve not tried progesterone supplementation, and my progesterone does measure low, so as yet this is untested for me. If I were to try it, I would use bio-identical hormones.

So if you are suffering through uncomfortable menopause symptoms, and you have symptoms associated with low testosterone, get tested for all 3 hormones; testosterone, progesterone and estrogen, and supplement if your health professional recommends that. Use bio-identical hormones if you do. Let me know how you respond.

And thank you all for your feedback in previous menopause posts, it is useful to hear of other recommendations and N=1 experiments.

Julianne

Recipe: Sweet and sour fishcakes with konjac noodles (low carb and paleo)

Julianne

May 21, 2017

This is one of my favourite fish recipes.

It takes about 1/2 hour to make and is an absolutely delicious combination of fish, coriander, chilli and noodles in a sweet and sour sauce. This recipe is one from Ray McVinnie a New Zealand chef.

The only difference between my version is that I use a little less sugar, and swap out the glass noodles (bean thread vermicelli) for konjac noodles. If you have no problem with legumes, and don’t mind the carbs feel free to use glass noodles.

Konjac noodles are made from fibre from the root of the konjac plant, it is 40% glucomannan gum, a prebiotic fibre that promotes the growth of healthy gut bacteria. It is very low in available carbohydrates and has 6 grams of fibre per serve. I use it in place of noodles or pasta. I found these at our local health food store and supermarket.

Equipment

Food processor
Fry pan
Knife and chopping board

Ingredients

I packet (400 grams, 250g net) fine or angel hair Konjac noodles
600 grams firm white fish fillets e.g. trevally, john dory, kahawhai, terakihi, blue cod, gurnard etc.
Coriander (stalks and leaves – 4 tablespoons chopped)
4 cloves garlic
1 egg white
6 tablespoons sesame or macadamia oil
3 cm piece of ginger peeled and cut into matchsticks
3 red chillis each split done the middle and de seeded
500ml water
3 tablespoons tomato paste
2 Tablespoons white vinegar
1 tablespoon brown sugar
2 tablespoons fish sauce
2 spring onions
Tapioca flour / starch

Method

Put fish, coriander, 2 garlic cloves, egg white, and salt into processor and process until smooth

Make into 18 small balls

Dust lightly with tapioca starch
Heat 2 tablespoons oil in a large frying pan over moderate heat
Brown very lightly on each side, and remove

Add little more oil to pan and add ginger, 2 cloves garlic and chillis and fry gently for 2 minutes or until garlic is lightly browned

Add the water, tomato paste, vinegar, and sugar and mix well

Bring to the boil add the fish cakes and simmer 5 minutes
Add the fish sauce, taste and adjust sweet and salty flavours to taste

Drain the noodles and add to the pan

Stir in coriander springs and spring onion

Simmer for a few minutes until heated through.

Serve with steamed broccoli or other vegetables of choice

More protein = more energy, improved gym recovery, increased appetite control

Julianne

April 27, 2017

One of the things about being a bit older than the current generation of vegan / plant based / flexitarian dieters who are happily blogging about their new found health kick, is that for me it is like going round the block again.

You know – been there, done that. Back in my day the diet du jour of the trendy and healthy was vegetarian and then it was ‘semi-veg’. When looking for a new flatmate (room mate) you advertised the fact that they needed to be compatible with the vegetarian or semi-veg eating. Here are some recipe books I have from the era, note the hand written recipes and illustrations (Pre-computer folks, showing my age!) Awesome recipes by the way, very plant-based (before such a word became trendy)

Well, I was semi-veg for some years, I ate mostly grains, vegetables, legumes, little meat (‘bad’ for you), no fish (protecting the sea from being depleted). I did eat dairy and occasional eggs. Every so often I got crazy cravings for steak or KFC chicken, and just had to have some. I remember the wonderful deliciousness, and feeling of some depletion being sated for a few weeks until the next time.

After some time on this diet I noticed things were not great, my menstrual pain became unbearingly severe to the point where I would vomit with every wave of cramps and painkillers were an absolute necessity for several days, I even had some suppository painkillers on hand just in case I couldn’t keep pills down. My pre-menstrual symptoms too were horrible, breasts that were agonisingly tender. I noticed when I went to the gym I would come home and just sit fatigued for half an hour until my body felt ready to be active again. I put on weight, and I was often hungry 2 hours after I last ate.

I read about protein in “The Zone Diet” (over 20 years ago now) and worked out my own protein prescription, which meant eating around 20 grams of protein at each of my 3 meals a day. (Based on my lean body mass) Enough protein to maintain my lean body mass (everything except the fat). My carbs were also adjusted down, and refined grains got the boot.

After eating less than half this amount of protein for some time, the difference when I increased my intake was phenomenal.

My brain felt clear and focused, my energy increased, my blood sugar levels were stable (no more reactive hypoglycemia). The other remarkable thing was how great I felt after exercise, instead of feeling fatigued and needing to rest after a workout, I just got on with my day feeling energised. I no longer got low blood sugar and hungry every 2 hours, a meal would instead last 4 hours.

Oh- and I got stronger faster – instead of the struggle to gain strength, my weights were increasing quickly.

That awful menstrual pain? It came from depleted levels of omega 3 – the long-chain fats in fish and seafood. By not eating seafood, my levels had become more and more depleted, and I no longer had the building blocks of anti-inflammatory hormones that quell inflammation. After 2 months of supplemental fish oil, I no longer suffered intense pain.

To this day I have continued to eat protein at each meal. Recently I’ve increased my strength training and am really happy that at my age I’m still adding strength and gaining muscle mass.

I would describe my diet now as plant based with a side of protein. Currently, I eat 3 meals a day with 30 grams of net protein at each meal.

So when I see plant-based, vegetarian and vegan diets again becoming the diet du jour, I wonder how many people will unknowingly suffer fatigue like I did, not realising the answer is as simple as eating a palm size of mainly animal protein (plant protein is also fine if you prefer) 3 times a day.

When we argue about vegan or paleo, ultra-processed foods get ignored

Julianne

April 13, 2017

Ultra processed food.

The same three ingredients a thousand different ways.

While we discuss / argue about whether we should eat meat or not, whether paleo or plant based is best, attention is diverted from the primary culprit in today’s health catastrophe, ultra-processed food.

Think about a typical day’s food for many people:

Breakfast – cereal and milk, orange juice, maybe a sweetened yoghurt, or toast and spread.

Morning tea – cereal bar or muffin, perhaps potato chips

Lunch – sandwich with light brown or white bread. A little ham with salad. Or maybe instant noodles. Cookie.

Afternoon tea – another cereal bar, or crackers, maybe another cookie

To drink – soft drinks or fruit juice

Dinner – pasta or rice, vegetables and protein. Cake for dessert.

Today around 60% of the American diet is now comprised of ultra-processed food, and added sugars comprise 15% of total calories (Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study)

This chart shows clearly the grains, added sugars and added fats and oils:

The variety of foods available has increased dramatically. Between 1975 and 2008, the number of products in the average supermarket swelled from an average of 8,948 to almost 47,000, according to the Food Marketing Institute, a trade group.

So while the number of foods has increased, the ingredient list is basically the same.

Which three ingredients make up the bulk of ultra-processed food?

Highly refined vegetable oil (pure fat, typically high in omega 6)

Highly refined cereal flours, usually wheat (pure starch, converts rapidly to glucose during digestion, i.e. sugar)

Sugar (glucose / fructose)

These foods are a far cry from natural or unprocessed. While our brain is telling us we are getting varied diet (different flavours and textures) full of natural goodness (that artificial strawberry is not real strawberry goodness), we are not. We are ingesting the same 3 ingredients made into multiple combinations.

And not surprisingly the excess calories that people in the USA are eating are all from these three food ingredients:

(source)

Here two examples of processed food showing their composition:

Typical white bread with a small amount of whole grain added

And here is another- this time a blueberry muffin:

As you can see besides the three main ingredients, there are a number of additives:

Synthetic colour and flavour

Added single synthetic vitamins

Emulsifiers

I’ve put together a chart which compares the ingredients in whole unprocessed food to ultra-processed food.

Whatever your belief about what is the healthiest diet, I think we all agree that avoiding ultra-processed food and switching to unprocessed food is the best thing we can do for our health.

Vegan, LCHF, Paleo or whatever:

Be aware you will not be healthy if your diet includes a large amount of ‘paleo’ ‘vegan’ or whatever treats made with ‘compatible’ ingredients. They are still ultra-processed foods comprised of refined fats, refined starch and refined sugar (or in the case of LCHF, refined fats, and synthetic stuff that tastes like sugar)

Vegan donut shop?

Paleo bakery?

Low carb, high fat (LCHF) deli?

Resting metabolic rates in obesity susceptible people measure much lower than predicted.

Julianne

March 12, 2017

Prediction equations overestimate the energy requirements of obesity susceptible individuals

We often hear overweight people say they put on weight easily even though they don’t eat that much. When they are given a diet to lose weight, with the calorie amounts worked out based on their resting metabolic rate, they complain they don’t lose weight, despite eating the prescribed calories.

In this study resting metabolic rate (RMR) was measured and compared to the standard calculations, what it showed was that in people susceptible to obesity their RMR really does measure lower compared to lean, obesity resistant people.

This study by post graduate student Rebecca Cooke, was presented at the Nutrition Society Conference in New Zealand in December 2016.

A group of 26 obesity susceptible people, 14 females and 12 males had their RMR measured. Another group of obesity-resistant people also had their RMR measured. These people remain lean in today’s obesogenic environment without effort. This group comprised 31 people; 14 females and 17 males. The 2 groups were compared.

Each person’s RMR was worked out using standard calculations. The actual measured RMR was compared to the calculations.

Relative RMR was significantly lower in the obesity susceptible group compared to the obesity resistant group.

The females showed the biggest difference – the RMR of obesity susceptible and obesity resistant ORI females differed by 25.2 kJ.kg^-1.d^-1.

All three RMR predictions overestimated RMR to some extent in all groups. In obesity resistant, the measured RMR was lower by 748 J.d^-1

In the obesity sensitive group, the measured RMR was 1443 J.d^{-1 l}lower. That is a massive 344 Calories lower.

My opinion of how to manage a low RMR

I predict my RMR is likely low. My mother told me stories of how I ate small amounts of food as a child yet remained above average chubby. I have a younger brother by 1 year. As a toddler my mother gave us both a bottle of milk, I drank half of mine and put it down, meanwhile, my brother drank all of his, then polished off mine.

What I have learned about myself:

Eat plenty of protein, protein takes more energy to process than carbohydrates or fat. I aim for 1.5 to 2 grams of protein per kg body weight per day. I eat protein at every meal – 20 – 30 grams net.

Eat lots of fibre rich vegetables. Add little to no added fat at each meal, there is enough fat in your protein source.

Add little to no added fat at each meal, there is enough fat in your protein source.

Eat 3 meals a day – snack only if you really need to.

Do weight resistant and high intensity exercise to build muscle and keep your metabolic rate high.

Get your sleep, skimping on sleep messes up my ability to manage my weight and my appetite.

To find out how many calories I need per day to keep me at my ideal, I follow a really good diet, sleep well and do exercise every day. I then put my intake into cron-o-meter.com and see how much I eat on a daily basis where my weight in stable.

Despite being more muscular now than when I was younger I sadly have found I need less food that I used to.

Abstract

Prediction equations overestimate the energy requirements of obesity susceptible individuals

Cooke, R.¹, Taylor, R.², Skidmore, P.¹, Jones, L.³, Brown, R.¹

¹Department of Human Nutrition, University of Otago, Dunedin, New Zealand

²Edgar National Centre for Diabetes and Obesity Research and Department of Medicine, Dunedin School of Medicine, University of Otago, Dunedin, New Zealand

³School of Physical Education, Sport and Exercise Sciences, University of Otago, Dunedin, New Zealand

Background An evaluation of energy requirements is a necessary part of dietary counseling, particularly when weight reduction is the goal. In many instances rather than actually measuring resting metabolic rate (RMR), predictive equations are used to estimate the RMR of individuals in a clinical setting. Our objective was to compare the measured and predicted RMR of individuals who remain lean despite living in an obesogenic environment (obesity resistant individuals) with those who struggle to maintain a healthy body weight and report having to consume smaller amounts of food (obesity susceptible individuals).

Method Obesity resistant individuals (ORI) and obesity susceptible individuals (OSI) were identified using a simple 6-item screening tool. Measurement of RMR was undertaken in 31 ORI (14 females, 17 males) and 26 OSI (14 females, 12 males) 12 hours after an overnight fast, using indirect calorimetry and following standard procedures. Predicted RMR was calculated using the FAO/WHO/UNU (Food and Agricultural Organisation/World Health Organisation/United Nations University), Oxford and Miflin-St Jeor equations and compared to measured RMR.

Results Absolute RMR was significantly lower in ORI versus OSI (748 kJ.d^-1, 95%CI: 52, 1443; P=0.036); however, relative RMR was significantly lower in OSI compared to ORI (-15 kJ.kgBM^-1.d^-1, 95%CI: -24, -6; P=0.001) and lower in female OSI compared to all other groups (all P≤0.001). The RMR of OSI and ORI females differed by 25.2 kJ.kg^-1.d^-1. Given the mean weight of OSI females was 85.5kg this equates to a difference of 2155 kJ.d^-1. All three prediction equations over-estimated RMR to some extent in both ORI and OSI but this difference was significant for OSI females (1664,

1466 and 1422 kJ.d^-1, FAO/WHO/UNU, Oxford and Miflin-St Jeor equations respectively).

Conclusions The use of prediction equations may lead to an overestimation of RMR and subsequently energy requirements particularly in females who identify as being susceptible to obesity.

Diet changes highly effective in reducing clinical depression

Julianne

March 8, 2017

The world’s first dietary intervention study for severe to moderate clinical depression showed diet has a powerful impact on mood.

We have known from epidemiological studies that poor diet is associated with depression, however, this does not prove diet causes it, or a good diet treats it. To prove that diet is an effective treatment you need an intervention trial with a control, that is a group that is not following the diet but also has clinical depression.

A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial)

Sixty-seven participants took part in this trial, one group ate a prescribed diet with dietary support, the other had social support of the same duration. The goal was to assess whether eating a modified Mediterranean diet that included foods known to improve mental health and removed foods known to be detrimental would affect people who had clinical depression.

Participants were randomised, 31 completed the diet support and 25 the social support.

Diet intervention

The diet was ad libitum, meaning eat to appetite.

Participants were counselled to eat the following 12 key food groups:

Whole grains (5 – 8 serves a day)
Vegetables (6 per day)
Fruit (3 per day)
Legumes ( 3 – 4 per week)
Low fat and unsweetened dairy foods (2 -3 per day)
Raw and unsalted nuts (1 per day)
Fish 9 (at least 2 per week)
Lean red meats (3-4 per week)
Chicken (2 – 3 per week)
Eggs (up to 6 per week)
Olive oil ( 3 tablespoons per day)

Foods to reduce – termed “extras”

Sweets, refined cereals, processed meats, suargary drinks (3 maximum per week), fast food, fried food,
All alcohol except red or white wine up to 2 standard drinks per day, ideally red wine with meals only

Each person received 7 support sessions of 1 hour each, either dietary support or social support or befriending, but no therapy. A food hamper, recipes and meal plans were also given at the beginning to diet group.

The following assessments were done at baseline and 12 weeks:

Montgomery-Åsberg Depression Rating Scale (MADRS) to assess depressive symptomology
Hospital Anxiety and depression scale (HADS)
Profile of Mood states (POMS)
Clinical Global Impression – Improvement (CGI-I) scale
World Health Organisation well-being scale (WHO-5)
Generalised Self-Efficacy Scale
Clinical data -BMI, plasma fatty acids, fasting glucose, total, HDL, LDL cholesterol and triglycerides.

Results

The diet intervention group improved their diet, particularly in decreasing ‘extras’ food by 22 serves per week, while recommended foods increased.

The dietary support group demonstrated significantly greater improvement in MADRS scores from baseline to 12 weeks. Weight did not change indicating this was not a factor.

In the diet group 10 people (32.3%)of the diet group, and 2 (8.0%) of the social support group achieved remission of a score less than 10 on the MADRS. The data showed a 2.2 score improvement in MADRS with every 10% increase in dietary adherence.

Based on this data the numbers needed to treat (NNT) is 4.1.

The HADS depression and anxiety subscales and the CGI-I improved significantly in the diet group.

Only one biomarker showed a difference at 12 weeks, total polyunsaturated fatty acids decreased in the social support group.

Food costs

It was estimated that participants spent AU$138.00 per week on food and beverages at baseline while the recommended diet cost AU$112.00 per week for an individual.

One participant was interviewed for ABC news in Australia and reported feeling happier, clearer in her mind, balanced. Mediterranean diet can help in fight against depression, Australian study finds.

Ice baths after intense exercise do NOT reduce inflammation or speed recovery

Julianne

March 7, 2017

Optimal muscle care after intensive exercise

I was always under the impression that those icy dips the New Zealand All Blacks are known for are necessary, i.e. proven, to reduce inflammation and speed muscle recovery after their intense training sessions.

Not so according to research carried out in several countries. Ice baths look to be a complete waste of time. (Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training)

David Cameron-Smith from the Liggins Institute in Auckland explains what happens when muscle biopsies are analysed after immersion in ice baths and why they may be worse than active recovery. Listen to the complete interview here.

Here are main points from this interview:

An entire Industry has evolved around providing ice baths, yet research now shows they may be a complete waste of time if muscle recovery is your goal.

After intense exercise or a sport where there is physical contact; bruising, tearing and muscle damage result. The process of repair involves inflammation and the muscles will be sore. The original theory was that if you cool the muscle down, you reduce the blood flow, you reduce the level of inflammation and you allow the muscle to repair itself. However, inflammation is actually necessary to optimise recovery.

What the study demonstrated was that ice-baths slow down this process and impair the ability of athletes to regenerate that tissue and get back to playing at their optimal level.

Studies across the world, in Norway, Australia and New Zealand recruited sports people training at an elite level, these volunteers had muscle biopsies taken to compare the effects of ice baths post intense exercise to active recovery (stationary cycle at room temperature)

The first thing that was found was that ice baths do not reduce inflammation. When the pathways and processes that muscles go through to get bigger and stronger were looked at – they found these were reduced.

Another study followed participants over a 10-week training programme, where they did resistance training 3 times a week, and every time they exercised they were given an ice bath or (the control) cycled on a bike for 10 minutes at room temperature. Ice baths reduced the muscle gain, i.e. the size of muscle, more importantly, they were weaker, less strong and less big than the control group.

The conclusion is that ice baths are not useful for repair and recovery or muscle growth.

What does work for recovery after an intense bout of exercise for example after a rugby game, is sleep. Athletes perform far better if they get 8 hours sleep and quality is important.

What about the RICE method for injury? Rest, Ice, Compression, Elevation. Studies show that this speeds recovery time versus doing nothing.

We are not talking about injury though, we want to see what speeds up repair after delayed onset muscle soreness, which shows there is some degree of muscle damage – small tears called micro-tears.

Optimal recovery is being aware of the extent of muscle damage, and taking appropriate recovery.

The worst thing you can do is nothing (no movement) and drink alcohol (Alcohol is a diuretic and adds to dehydration, ethanol directly impairs the pathway for protein synthesis, it adds to the inflammatory response, and significantly it keeps you awake, as well it impairs your judgement and leads to stupid choices.)

Optimal recovery after sport or intense training:

Drink fluids – get hydrated

Gentle repetitive movement of that muscle for a period of time – around 30 minutes.

Muscle growth and repair requires protein, and glycogen replacement needs glucose. Eat a combination of carbohydrates and protein. For a healthy diet include whole food plant and fish fats, and fibre is also important.

Taking anti-inflammatories is an inhibitor of muscle repair. Antioxidants supplements also have a negative effect on growth and repair of muscles. Natural forms of antioxidant foods in their whole food forms like blueberries or kiwifruit where you get a combination of lower doses of phytochemical are beneficial for recovery

If you don’t use it you lose it

As we age -from our mid-forties on, there is a slow loss of muscle strength and size culminating in sarcopenia in old age. To avoid this – we must load our muscles, put your muscle under load so it is forced to regenerate and repair. Protein intake is critical for maintaining muscle as well. Being sedentary on the other hand turns on opposite pathways of muscle generation and repair.

It is never too late to start, and anything is better than nothing. Even people with severe sarcopenia can make considerable gains if they start resistance exercise.

Further reading analysing these studies: Using Ice / Cold Water Immersion After Workouts Will Impair Muscle and Strength Gains, as well as Vascular Adaptations

Examine Research Digest (ERD) Julianne Taylor interview

Julianne

January 10, 2017

The ERD (Examine.com Research Digest) is a must have for anyone who takes their nutrition seriously.

Every month, they tackle 6-8 recent nutrition/supplement studies. Their team of qualified (e.g. they might have a PhD in Nutrition Science) analyzes them. This from Examine.com:

The Research Digest is a peer reviewed monthly report of the most important supplement and nutrition research from the past 90 days.

Our goal is to make the research accessible and practical to professionals like you. To do that we:

Take a holistic approach – putting each study into context with the related research that’s been done
Go beyond the headlines to fully understand the entire study and how it relates to the bigger health picture
Provide you with takeaways based on a nuanced assessment of the facts… so you can help your clients and yourself make informed decisions about what you’re putting in your body
Find a balance between writing in a language you can understand and keeping the integrity of the scientific findings

Here is a link to a past digest: https://examine.com/store/erd/#sneakpeek

Last year I was interviewed for the November issue. Here is a PDF copy of that interview: juliannetaylor1

Read the rest here juliannetaylor1

Examine.com also publish the excellent Supplement Goals Reference guide which sums up over 5000 human studies into a monster 1000+ page reference that clearly tells you what works (and what doesn’t)

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Equipment

Ingredients

Method

Ultra processed food.

The same three ingredients a thousand different ways.

Which three ingredients make up the bulk of ultra-processed food?

Vegan, LCHF, Paleo or whatever:

My opinion of how to manage a low RMR

Abstract

Diet intervention

Results

Food costs

Optimal muscle care after intensive exercise

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