Some of the most popular supplements today are the so called pre-workout nitric oxide (NO) boosters 1, 2. These contain a panoply of ingredients, but the main one is arginine. The rationale goes that arginine is a nitric oxide (NO) precursor and NO is a potent vasodilator 3, 4, which in turn supposedly will boost blood flow to exercising muscles, performance and recovery. And while arginine supplementation is beneficial for various clinical populations (see below), studies in healthy adults have not unequivocally supported the marketing hype surrounding arginine supplementation and nitric oxide boosters 1, 5, 6. Why? Let’s take a look under the hood…
It is dangerous to be right when the government is wrong. - Voltaire
Printer friendly pdf, 9 pages, 98 references (right-click to download and save):
For reasons that are not readily apparent, there appears to be a conservative political movement that opposes the use of testosterone in older men. This was clearly demonstrated by the report of the Institute of Medicine, which felt that testosterone is not yet ready for prime time and that there is still a need for studies to prove its efficacy 1. Along the same lines, the guidelines of the Endocrine Society on testosterone use in older men seem to be ultra-cautious 2 . But fortunately, there are also other, more liberal guidelines and recommendations 3-5.
Probably no other medical issue has been bombarded by the influx of “expert” views from all walks of life; from endocrinologists and psychiatrists to urological surgeons and gerontologists, from the lay press to the regulatory agencies and from the pharmaceutical to the entertainment industries. The dismal result of all this free-for all cacophony of opinions is a great deal of confusion, erroneous information and significant detriment to patients and physicians alike.
Let’s take an in-depth look at the reasons for the negative attitudes to male testosterone replacement therapy (I will cover post-menopausal testosterone replacement in an upcoming article), and the hard scientific data that refutes it…
Post Workout Carb Facts You Need To Know
Two articles mentioned in this vid you may want to read for all the details:
Consumption of red meat has been associated with fat gain (and weight gain) because of its high energy and fat content. Even though the role of fat intake as a causative factor for obesity recently has been seriously questioned, and rightly so, red meat still is a food that’s on the forbidden or avoid list of most diet plans. And while there are studies showing an association between meat intake and obesity [1-3], there are also studies not showing this [3-5]. And when digging deeper in the data, many of the studies that have reported a significant association with meat intake and fat gain / obesity have several flaws that invalidate their conclusions….
The Gauntlet claims two new victims!
Latest victims of the BrinkZone Gauntlet, competitive bodybuilder Janet Esterkes and figure competitor Andrea Kalligheri, which shows what a whole body functional killer calorie “burning” workout looks like! The BrinkZone Gauntlet: For GPP, conditioning, endurance, metabolic work, and functional strength, it’s efficient and hard work…
Killer whole body training with The BrinkZone Gauntlet!
The BrinkZone Gauntlet consists of two complexes:
Complex One consists of 3 cycles of:
Sand bag lunges/zercher squat
Hand over hand sled pull
ball push ups
Complex Two consists of 3 cycles of:
Standing push press
For GPP, conditioning, endurance, metabolic work, and functional strength, it’s awesome. You can also see fitness model Kelly D doing The BrinkZone Gauntlet HERE
Recent studies have shown some controversial findings that high-rep training is as effective as the traditional medium rep training for muscle growth. If you missed it, check out my two previous articles:
In this article I will show some examples of how high-rep sets can be implemented in a serious weight lifting program, and look at the results of some studies that have investigated this.
The Skinny on Diet Supplements: Fact Vs Fiction, now available!
This comprehensive book covers over 40 of the most common and popular supplement ingredients that create many well-known diet supplements sold on the market. I use my 20+ years in the supplement industry to break through the hype and mystery surrounding the base components of the VAST majority of the diet supplements sold – their ingredients – and explains how they work using easy to understand language.
In this book, I put the power of knowledge into the readers hands by teaching them how to judge if a supplement is likely to be effective for weight loss based on its ingredients; using an easy to understand format for the beginner, but with additional scientific extrapolation for the more advanced and experienced. I cover what really works and what has real science to support it, vs the invented pseudo-science used by many companies to sell ineffective – and potentially dangerous – diet supplements.
This is info most supplement companies wished you didn’t have access to, because a truly informed and educated consumer is not what they want!
Using this book to choose your next supplement purchase allows you to discern the “good” supplement ingredients from the “bad,” and understand why some ingredients are added to supplements in such minute amounts that doing so is known in the industry as “label decoration” and other tricks of the trade.
I have a level of experience and knowledge of the industry that few possess, and even fewer willing to write about it honestly. I’m an industry insider who pulls no punches; I have learned from consulting to major supplement companies, designing supplements, and writing extensively many years for the many international and well-known health and fitness magazines. This information is what I give to the reader of The Skinny on Diet Supplements.
In discussions about dieting, a topic that often comes up is that of “cheating”; is it good or bad to cheat once in a while during a diet?
In order to answer this questions appropriately, it is necessary to look at both the quantitative and qualitative aspects of dieting, and the physiological and psychological responses they each elicit.
My objective science response to this is “I told you so!”
But seriously, this is a very important study, I have said something similar for decades. For example, if you read my article Brink’s Unified Theory Of Nutrition you will see I essentially concluded what this recent study found: Not all calories are created equal, macro nutrient ratios matter, and there’s profound effects from simple changes in those macro nutrient ratios on body comp, and tracking changes in fat vs. weight is what actually matters… I don’t know if this study will get the attention it deserves in the media, or by the main stream nutrition/med community, but it’s a seminal study. The fact is, older studies that simply track weight loss/gain need to be scrapped as they are essentially of no value in my view. Modern studies such as this, that actually look at end points that matter, are what will finally answer age old questions on nutrition.
Below is write up of the study for non-science types, and a link to the full study follows for those who wish to read that too.
Calories Raise Body Fat When People Overeat, Not Protein
Medical News Today
In a study published in the January 4 issue of JAMA, researchers assessed 25 healthy individuals who were randomized to different levels of overconsumption on protein diets whilst living in a controlled setting. They found that those who consumed the low-protein diet gained less weight compared with those eating normal and high protein diets. Furthermore, they established that calories alone and not protein seemed to contribute to increases in body fat and that protein did contribute to changes in energy expenditure and lean body mass.
According to background information in the article, “Obesity has become a major public health concern with more than 60 percent of adults in the United States categorized as overweight and more than 30 percent as obese.” However, which role the composition of a diet plays in response to overeating and energy dissipation remains unclear.