Sapienter Si Sincere

28/07/2025

LEUCINE AND RESVERATROL
IMPROVE METABOLIC HEALTH

👉Chemicals called sirtuins are cellular proteins that protect the cells against inflammation and ammonia buildup, repair DNA, and prevent cell death. A 👨‍🔬University of Tennessee study found that supplementing leucine and resveratrol in obese 🐭mice prevented fat gain, insulin resistance and diabetes by increasing cellular sirtuin levels. Leucine is an amino acid that serves as a protein building block and as a chemical controller of protein synthesis. Resveratrol is an antioxidant found in the skins of dark 🍇grapes that might account for the health benefits of red wine. Leucine and resveratrol might be health-promoting supplements.
👀(Nutrition & Metabolism, 9: 77)

28/07/2025

WHEY PROTEIN: THE VERSATILE SUPPLEMENT

👉Whey protein reduces the risk of metabolic disorders and cardiovascular disease - according to a review of literature written by scientists 👨‍🔬from the Universit of Bonn in 🇩🇪Germany. Whey contains lactoferrin, glutamine, lactalbumin and branched-chain amino aids - which have positive effects on immunity, blood sugar control and protein synthesis. hey protein lowers blood sugar and insulin, which helps protect against heart 🫀disease, diabetes and obesity. 👨‍🔬Researchers concluded that studies show that whey protein benefits netabolism.
👀(Current Opinions Clinical Nutrition Metabolic Care, 14: 569-580)

24/07/2025

Leucine Reduces Muscle Damage

👉Eccentric exercise (lengthening muscle contractions) is associated with muscle damage and delayed onset muscle soreness. During recovery from this type of exercise, the muscles repair damaged tissue and increase in size. Leucine is an essential amino acid that plays an important role in activating biochemical pathways involved in muscle hypertrophy. A study from Appalachian State University 👨‍🔬found that leucine supplements (250 milligrams per kilogram of bodyweight) ingested 30 minutes before performing high-volume drop jumps and eccentric leg presses did not affect muscle soreness but helped maintain force output during the days after the workout. Leucine had no effect on post-exercise jump height The study found that leucine, promoted recovery following high volume eccentric exercise buf the effects were small.
👀(Amino Acids, published online)

24/07/2025

CREATINE: the Best Sports Supplement

👉Athletes love creatine monohydrate, but scientists are unsure how it works.
Danish scientists found that it activated antioxidant defense systems in muscle cells. During metabolism, the cells produce highly reactive chemicals called free radicals. While they help trigger muscle growth, excessive quantities break down cell membranes, destroy DNA, promote muscle soreness and suppress the immune system.
The study exposed myotubes (immature muscle cells) to creatine monohydrate, which increased the activity of antioxidant defenses. Creatine monohydrate also increases creatine phosphate levels in muscles, which is a high-energy chemical that increases high-power exercise capacity.
Creatine increases muscle mass, muscular strength and endurance in athletes and boosts strength and mental capacity in older adults. Creatine does not work in everyone, but it is the best sports supplement we have.
👀(Journal of the International Society of Sports Nutrition, 7: 9; published online)

23/07/2025

Capsaicin and Green Tea Extract Cut Appetite

👉Weight-loss supplements such as capsaicin and green 🍵tea extract work by decreasing appetite. While many supplement makers claim that their products suppress appetite, few supply any evidence of their effectiveness. Danish🇩🇰 researchers👨‍🔬studied the effects of capsaicin, CH-19 sweet pepper and green tea extract on hunger and satiety (feeling of fullness) during negative and positive energy balance. The supplement suppressed appetite in both conditions but worked best during a low-calorie diet. Capsaicin, green tea extract and CH-19 sweet pepper are effective supplements for promoting weight loss.
👀(Clinical Nutrition, 28: 260-265)

23/07/2025

Vitamin D Critical for Building Muscle
Mass and Strength

👉Vitamin D is important for normal calcium metabolism and plays a vital role in maintaining bone and muscle health. Many people are vitamin D-deficient because they shun vitamin D-fortified dairy products and don't get much outdoor activity. Vitamin D is produced naturally in the skin as part of a reaction involving sunlight, but it is also consumed in the diet.
A review of literature by Bruce Hamilton concluded that adequate vitamin D levels are important for promoting muscle mass and strength, and that they play a critical role in muscle protein synthesis. Vitamin D-deficient athletes should consider supplementing with vitamin D at a dosage prescribed by their primary care physician after undergoing blook work that establishes vitamin D deficiency.
👀(Scandinavian Journal Medicine Science in Sports, 20: 182-190)

22/07/2025

THE DANGERS OF NITRATE SUPPLEMENTS

👉Nitrate supplements are extremely popular with endurance athletes because they improve efficiency during exercise. In other words, it takes less oxygen to run at the same speed.
Researchers from the Karolinska Institute in Stockholm, 🇸🇪Sweden, warned of the downside of nitrate supplements. Nitrate salts are easily converted to nitrite in the body, which increases a substance called methemoglobin, which binds tightly to oxygen and prevents its release to the cells. In some people, high doses of nitrates can have a similar effect as taking arsenic. Consumir nitrate-containing vegetables such as beet juice is much safer. Overconsumption can cause nitrit accumulation in the body. Also, these foods are very susceptible to bacterial contamination. Nitra supplements appear extremely promising, but like other supplements, take them at reasonable dosages.
👀(Journal of Applied Physiology, 111: 616-617)

22/07/2025

NIACIN INCREASES HDL IN STEROID USERS

👉High-density lipoproteins (HDL) - the good cholesterol - reduce the risk of cardiovascular disease by speeding the metabolism of LDL (the bad cholesterol). Anabolic steroids cause dramatic decreases in HDL. It is recommended that men have HDL levels greater than 45 mgs/100 mL. Men on steroids typically have HDL levels between 10 and 30 mgs/100 mL, which could increase the risk of coronary artery disease. A 🇫🇮 Finnish study of athletes who used anabolic steroids showed large decreases in HDL, but administering niacin largely prevented these decreases. 👨‍🔬Researchers recommended that athletes who use steroids and have HDL levels less than 40 mg/100 mL should take over-the-counter niacin or get a prescription for Niaspan, which is a more long-lasting form of niacin.
👀(thinksteroids.com)

FeaturedBostin Loyd and Jerry Ward – the Third and Final InstallmentMay 27, 2025This is the third and final installment of the Transformix Peptides series. The Transformix Indictment mentions quite a few drugs – and as you can imagine I’ve got some thoughts on them. To anchor these thoughts, I...

21/07/2025

Vitamin D Increases Testosterone

👉Low levels of vitamin D are linked to low blood testosterone.
An 🇦🇹Austrian study showed that supplementing vitamin D (3,000
(U per day) for one year increased testosterone by 20 percent and the biologically active free testosterone by 17 percent. Vitamin D is produced by the body via a reaction involving sunlight and is consumed in the diet in meat products or fortified foods. It is critical for bone health but is also important for immune system function. The increased incidence of colds and flu during the winter may be due to reduced levels of vitamin D. Several studies also found a link between low vitamin D levels and an increased risk of Cancer. Testosterone is critical for muscle hypertrophy, so bodybuilders will probably beneft from vitamin D supplements.
👀(Hormone Metabolic Research, 43:223-225)

21/07/2025

Coffee a Health Food for Most

👉There may be controversy brewing about Starbucks' new tipping policy, which offers a digital prompt on the screen to give you the option adding a tip when you're paying with a credit card, but here's a tip everyone can agree is good news: ☕️coffee is healthy for you.
Over the years, science has changed our views on the delicious drink from the New World, and a piece in The New York Times summarized the results of studies on the health effects of coffee.
Coffee drinking reduces the risk of type 2 diabetes, advanced colon cancer, cavities, gallstones, cirrhosis of the liver, Parkinson's disease, Alzheimer's disease and su***de.
Coffee drinking also lowers the risk of premature death from all causes.
On the flip side, coffee increases blood pressure, heart rate and homocysteine, which could increase the risk of heart attack and stroke in people with high blood pressure or diabetes. Coffee is a health food for most people, unless they are pregnant, in poor metabolic health or have trouble sleeping.
👀(The New York Times, published online)

20/07/2025

Supplements Can Cause Positive Test for Kidney Disease

👉Physicians👨‍🔬 try to treat chronic kidney disease as quickly as possible. Even athletes get sick, so they are screened during routine competitive physicals. Glomerular filtration rate (GFR) and serum creatinine are two important measures of kidney function.
Joanna Willis from the Imperial College
Kidney and Transplant Institute in London🇬🇧 reported several case studies of athletes taking creatine and protein supplements who tested positive for chronic kidney disease.
Intense training and supplements can alter standard lab tests, such as creatinine, GFR and creatine kinase, which often lead to more involved and expensive tests to rule out disease.
👀(British Medical Journal, 340: b5027)

20/07/2025