Showing posts with label double. Show all posts
Showing posts with label double. Show all posts
Wednesday, April 27, 2016
The Dairy Double Whammy Fast Slow Dairy Protein Equally Satiating Pastured Cream Reduces Body Fat Accumulation Strengthen Intestinal Barrier vs Std Cream
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| Whipped cream with strawberries - is it actually healthier with pastured cream? Is it less obesogenic, soothes inflammation and increases the oxidation while reducing the storage of body fat? |
Well, at least the first part shouldnt be news. The fact that this happens independent of their digestive kinetics, on the other hand, may come as a surprise.
You can learn more about dairy at the SuppVersity
Dairy Has Branched-Chain Fatty Acids!
Is There Sth. Like a Dairy Weight Loss Miracle?
Foods, Not Ma- cronutrients Build Healthy Guts
Lactulose For Your Gut & Overall Health
Is There a "Fat Advantage" for Dairy Lovers
Dairy, Diabetes, Estrogen, IGF-1, Cancer & More
- 30g of casein (digested in 6h)
- 30g of whey protein (digested in 2.5h), or
- 30g of whey + casein protein (digested in 4h)
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| Figure 1: .Effects of the protein snackv. the control carbohydrate snack on the time period elapsing before the request for lunch in all subjects (n82) (a) and in early eaters (n=41) (b). The satiating effect of the protein snack is represented whatever the type of protein snack as well as in each protein group (Marsset-Baglieri. 2014). |
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| Dietary amino acid appearance in the plasma (Marsset-Bagliery. 2014) |
From dairy protein to dairy fat - this is where pasture may matter
The question whether pasture (grass-fed) dairy is healthier, better or what-not is a topic of ongoing discussion among the members of the health and fitness community. While some people believe that the slightly higher amounts of CLA and omega-3 fatty acids, doesnt make a difference, others pretend as if eating conventional dairy would cost you 10 years of your maximal life experience.
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| Figure 2: Effect of feeding a control (CT), a standard dairy cream (SDC) or a pasture dairy cream (PDC) diet for 12 weeks on the gene expression of different markers of inflammation in the epididymal adipose tissue: (a)IL-6, (b) Toll-like receptor 4 (TLR4), (c) cluster of differentiation 68 (CD68), (d)CD11c, (e) monocyte chemoattractant protein 1 (MCP-1) and (f) TNF-alpha normalised to hypo-xanthine-guanine phosphoribosyl-transferase (HPRT; Benoit. 2014). |
The markers of inflammation, for example, were significantly reduced in rodents who were fed a 20% pasture (PDC) vs. 20% standard dairy cream diet (SDC; see Figure 2). The levels of PPAR-alpha & carnitine palmitoyltransferase in the liver and the levels of UCP2 in the adipose tissue, all three indicative of increased fatty acid oxidation in the liver and fat cells, respectively, increased (not shown in Figure 2).
And although the effects on the tight junctions of the gut (important for "leaky gut" prevention) were non-significant, the increase in the percentage of crypts with Paneth cells, the number of goblet cells per crypt and the expression of MUC-2 in the colon indicate that the pastured dairy had beneficial effects on the intestinal health of the rodents, as well.
Overall, the scientists attest that the replacement of a standard dairy cream with a pasture
dairy cream, albeit as part of a generally unhealthy "high-fat" (=hypercaloric) diet...
- lowers metabolic inflammation - for some markers even below the levels of the "healthy" standard (low fat) rodent diet
- prevents fat mass accumulation, despite increased energy intake - possibly due to an inxrease in lipid beta-oxidation, the pasture cream fed rodents could eat 0.8g/day more of the isocaloric chow and still presented lower body fat stores
- improves the protective function of the intestine - the increase in mucus coat thickness in the colon of the PDC mice might actually also have contributed to the reduced inflammation by decreasing the proportion of lipopolysaccharide crossing from the gut lumen to the systemic circulation
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| Suggested Read: "Dairy - The Good, the Bad or The Ugly? Latest Studies On Heart Disease, Diabetes, Cancer, Obesity and Co. Plus: What Dairy Peptides Do For Your Heart, Gut, Brain, etc." | read more |
What seems to be certain, though, is that the effects pastured dairy - in this case cream - would probably have been even more pronounced if it was combined with dairy proteins. And while this may not sound like news, the fact that Marsset-Baglieri, et al.s finding suggest that the satiety effects of dairy proteins dont depend on the absorption kinetics of the protein, i.e. that whey is not necessarily less satiating than casein is big new, I personally would still like to see confirmed in a different scenario before I will be willing to fully buy into it.
- Benoit B, Plaisancié P, Géloën A, Estienne M, Debard C, Meugnier E, Loizon E, Daira P, Bodennec J, Cousin O, Vidal H, Laugerette F, Michalski MC. Pasture v. standard dairy cream in high-fat diet-fed mice: improved metabolic outcomes and stronger intestinal barrier. Br J Nutr. 2014 Aug;112(4):520-35.
- Marsset-Baglieri A, Fromentin G, Airinei G, Pedersen C, Léonil J, Piedcoq J, Rémond D, Benamouzig R, Tomé D, Gaudichon C. Milk protein fractions moderately extend the duration of satiety compared with carbohydrates independently of their digestive kinetics in overweight subjects. Br J Nutr. 2014 Aug;112(4):557-64.
Sunday, April 3, 2016
Activate Windows 8 Just by Double Click All Versions !!!
Couple of weeks ago the final version of Windows 8 has been launched by Microsoft. Versions are-
- Windows 8
- Windows 8 Pro
- Windows 8 Enterprise
These are the main versions which have other segments too. ie. Pro N, Pro VL, Enterprise N, Enterprise VL etc.
If youve any trouble to activate Windows 8 you can solve it just by double click. Have any doubt? Try it now!
Whatever the version of your Windows 8, a single activator can activate any all versions. Follow the steps below:
- Download the zipped file from the link below.
- Now extract the file. (It can also work in zipped condition)
- Then double click on the file Windows 8 Activator.exe.
- Now within 2/3 seconds your PC will be restarted.
- After restarting you will get some message about activation. Hit OK button in the all boxes that appear.
- Enjoy the benefit of full version.
Download Link
If you can successfully perform this task, then your Windows activation status will be as image shows below:
Most of the people found this activator working. If this doesnt work for you, then try the following one:
Windows 8 Activator for All Editions (Guaranteed) !!!
I think at least one of them must work for you.
Troubleshooting Tips:
Many of our visitors have reported that this doesnt work at all. Instead of activating Windows, after rebooting, they got only black screen!
If you wanna get rid of this problem, please dont install any other third party security software like Avast, AVG, Norton or Kaspersky.
Try New Activator for Windows 8
Also read these posts if you face any problem with these issues:
- How to Install .Net Framework 3.5 on Windows 8
- How to Show My Computer Icon on Windows 8
- Built in Antivirus in Windows 8
Stay with Marks PC Solution to get more interesting IT topics!
Saturday, March 5, 2016
Want to Double Your Gains Get a Trainer to Kick Your Lazy Ass Periodize Personalize Your Workouts Off Times!
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| Bad news for lone wolfs. |
Just like the subjects in a recent study from the University of California Los Angeles, I suppose. All of them were member of the Exquinox Fitness Club, 30–44 years of age, and had a history of exercising 5–7 days per month at the club over the previous 3 month - archetypical average ambitious Gymrats, so to say.
Looking for the rules to design optimal workouts? Look no further!
Periodize to Get Strong(er)!
Sequential or Alternating?
From 16% to 8% Fat W/ CrossFit
Cardio! Before or After?
12% Less Fat in 12 Weeks?
Determinants of Training Success
- a nonlinear periodized training program (TRAINED, N=17), or to
- a self-directed training (SELF, N= 17)
"The templates for the supervised training regimen were developed by senior EFC staff and guidance
from outside experts including exercise physiologists, physical therapists, certified PTrs, and athletic trainers.[...] The training regimen consisted of a 3-cycle, nonlinear program in which acute program variables including exercise selection, volume, and intensity were varied over both the 4-week mesocycles and within the weekly microcycles."The volume or intensities of each training session were categorized as high (H), moderate (M), or low (L) and applied on a given day during the course of each week of training. Thats in stark contrast to the SELF group, the members of which had to log their workouts, but were otherwise totally free to train whatever they thought fit for the compulsory training goal "maximize lean mass!"
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| Figure 1: Changes in weight, lean body and fat mass, as well as body fat % (left) and corresponding rel. (%) changes in chest press, leg press, leg peak and average power (Storer. 2014) |
Lets not forget the exercise selection! Eventually, the way the trainers picked the optimal exercises for their clients may have been as important as the periodization; and the procedure is intriguing: "[T]he xercise selection for each subjects’ training program was based in part on use of a screening method that highlighted fundamental movement patterns that could be performed without compensation and movements that were dysfunctional; these were subsequently addressed by corrective exercise during the course of the 12 weeks" (Storer. 2014). In other words, the trainees performed only exercises they could master... much in contrast to 90% of the trainees I see squat and deadlift hilarious weights on their self-designed routines at my local gym.
Whats interesting, though, is the fact that all of them made progress - at first that sounds great, but without the comparison to the TRAINED group the guys would never have realized that they could have reduced their body fat % twice as much in the same 12 weeks, if they had had a trainer to plan their routines and kick their asses. |
| Figure 2: The lean body mass (LBM) gains in the self-directed training group did not gain any muscle on average. One guy even lost ~4kg of lean mass in 12 weeks - in spite of being told to train for maximal hypertrophy (Storer. 2014) |
Although I can only speculate about the reason for his misery, I suspect he was overtraining. Doing more instead of less, when the gains he was expecting as a reward didnt come.
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| "Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 2: The ABEL Sport Test. Plus: 54 Item Questionnaire + 8 Additional Clues to Identify Overtraining" | learn more |
So, if you dont want to or simply cannot afford a trainer, use what you(ve) learn(ed) here at the SuppVersity and dont succumb to either your own laziness or ambition.
What this means practically? Well, "dont skip workouts" and "dont avoid increasing your training weights", but also "dont add another workout to an overcrowded weekly schedule" and "dont punish yourself for not making results by training even more frequently".
- Storer, Thomas W.; Dolezal, Brett A.; Berenc, Matthew N.; Timmins, John E.; Cooper, Christopher B. "Effect of Supervised, Periodized Exercise Training vs. Self-Directed Training on Lean Body Mass and Other Fitness Variables in Health Club Members." Journal of Strength and Conditioning Research (2014). Ahead of Print.
Monday, January 18, 2016
Choline Supplementation Accelerates Fat Loss During Crash Diet in Female Athletes 2g Choline Double the Rate of Fat Loss in the Last Week Before the Competition
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| Can you hit the fat hard with choline? |
Before we can get to said "cautious interpretation", lets briefly take a look at what exactly Gehan Elsawy, Osama Abdelrahman, and Amr Hamza from the Zagazig University and the Mansoura University in Egypt did to produce a 100% increase in body fat loss in their 22 female study participants (15 taekwondo and 7 judo athletes).
You can learn more about choline at the SuppVersity
Huge GH Spikes from GPC!?
Choline & Classic Bodybuilding
Effects of Choline Deficiency
Caffeine, Choline, L-Car = Fat Loss
Choline Maximizes Carnitine Storage
Choline as a Nootropic?
The athletes were divided into two groups, according to their body mass; the experimental group contained ten female athletes, and the control group twelve female athletes. At the time of enrollment, all the subjects were healthy, according to a medical information questionnaire, and none of the subjects had any specific dietary restrictions. Exclusion criteria included the use of any medication or supplement during the previous six months.
2.0g per day divided in two 1.0g doses of choline did the trick
For one week prior to a competition, the athletes in the experimental group took choline tablets (1.0 g) twice daily with a meal, equaling a total daily dose of 2.0 g (the scientists dont provide any information on the form of choline, they used, but their references suggest that it was PS, i.e. phosphatidylcholine). The control group received a placebo, and they participated in usual training (with 75% training intensity) at the same time as the choline group four times per week.
"According to Anni et al. (2011), choline supplementation appears to be safe and the authors recommend taking approximately 2.5 g one hour before a prolonged exercise session. The effective dose in sport studies is 0.2 g phosphatidylcholine 90% per kg of the body mass, which equals 2.1 g of choline for an 80-kg athlete. There is no requirement for a loading or maintenance phase and choline supplementation up to one hour before exercise has been shown to be effective in reducing fatigue." (Elsawy. 2014)There was no standardized diet, there were no diet logs and there was no recording of training intensity and volume.
Body impedance a major source of error: The body fat analyses were conducted with Tanita Bioimpedance BC-418 devices. A technique that has only recently been shown to be highly sensitive to changes in body water (Slater. 2014) - changes as they occur regularly in female subjects and changes which could be influenced by the consumption of choline. I mean, generations of bodybuilders have popped choline tablets in an effort to reduce the subcutaneous water and get that cut dry look, judges want to see on stage (learn more).
Things that were assessed are body weight, body fat (see red box above), serum and urinary choline, as well as back and leg strength. |
| Figure 1: Changes in leptin, plasma choline, body fat (%), BMI, leg & back strength within the last week of precompetition dieting with or without the addition of 2g of choline (undisclosed form) in a recent study by Elsawy et al. (2014). |
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| Choline could also boost fat loss by boosting carnitine levels | more |
- Elsawy et al. "Effect of Choline Supplementation on Rapid Weight Loss and Biochemical Variables Among Female Taekwondo and Judo Athletes." Journal of Human Kinetics volume 40/2014, 77-82.
- Hanin I, Ansell GB. "Lecithin: Technological, Biological, and Therapeutic Aspects". Plenum Press, NY, 180-181; 1987.
- Slater, Gary. "Assessing Body Composition of Athletes." Sports Nutrition for Paralympic Athletes (2014): 189.
- Wurtman RJ, Hirsch MJ, Growdon JH. "Lecithin consumption raises serum-free-choline levels." Lancet, 1977; 2: 68-69
Wednesday, January 13, 2016
How to Make Your XP Genuine Just by Double Click!!
Its 2012! That means 10 years have been passed since Microsoft released Windows XP for the first time. Though this OS is obsolete still nearly 50% users use XP in their Computers.
Sometimes you may have trouble to make your XP genuine. If your XP detected as invalid once then you are in a deep trouble. Youve to install it again. Besides while installing Microsoft Security Essential your OS must be genuine. In that case your Windows XP will show continuous error message about software piracy.
So, in this post youll get the easiest way to make Windows XP genunine. Follow the steps below.
- Download the 1 KB zipped .reg file from here.
- Double Click on the zipped file to open it.
- Now double click again and hit yes > OK.
- Now restart your PC and enjoy the genuine Windows XP.
Note: This tips has been tested on Windows XP SP 2. Other service packs were not tested. To check your service pack version, go to properties of My Computer.
Make Windows 7 Genuine - Simple and Easy Steps
Stay with Marks PC Solution to get more interesting IT topics!
Sunday, January 10, 2016
Supplement Sensation Oral Glutathione Supplements Dose Dependently Double GSH in Randomized Controlled Human Studies Health Implications Still to Be Determined
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| Blueberries and other foods w/ tons of polyphenols are GSH boosters (Moskaug. 2005) and make supplements obsolete. |
You can learn more about potential negative sides of too many / the wrong antioxidants:
NAC = GSH ?, Anabolism ?
Too Much "Vit C" For Gains?
Protein requ. of athletes
Block inflamma- tion, choke fire
C + E Get Avg. Joes Ripped
ROS Management Not Eradication
Now this is where John P. Richie Jr. and his colleagues from the Penn State Cancer Institute, the Department of Microbiology and Immunology at the Penn State University College of Medicine and the Orentreich Foundation for the Advancement of Science, come into play. As the scientist state, their "objective was to determine the long-term effectiveness of oral GSH supplementation on body stores of GSH in healthy adults." (Richie. 2014)
Warning - keep an eye on your wallets: Even if the supplements work, they are probably going to be expensive and in view of the fact that "the increases were dose and time dependent, and levels returned to baseline after a 1-month washout period" (Richie. 2014), you will (a) have to take plenty to achieve maximal effects and (b) do that year-round. In view of the fact that we still dont have evidence of any downstream health benefits, I would thus be hesitant to recommend buying a GSH supplement at the moment - specifically if you are healthy, eat clean and work out!
To this end, they conducted a 6-month randomized, double-blinded,placebo-controlled trial in the course of which the subjects, 41 women and 13 men (6 dropouts not included) with a normal BMI and no known health issues, consumed either ...- an oral GSH supplement dosed at 250mg/day,
- an oral GSH supplement dosed at 1,000mg/day, or
- an identically looking placebo.
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| Figure 1: Effects of 6 months GSH supplementation on ratio of oxidized to reduced GSH and natural killer cell cytotoxicity in healthy men and women aged 28-72y (Richie. 2014) |
These improvements had beneficial downstream effects on the overall status of the subjects antioxidant defense system. A fact you can conclude based on the decreased ratio of oxidized (used) to reduced (fresh) glutathione in whole blood the scientists observed in their subjects after 6 months. These benefits came hand in hand with an increase in natural killer cytotoxicity (+100%), another potentially highly desirable health benefit.
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| Inflammatory cytokines wont build muscle. Without them, however, your body wont notice that its time to adapt and w/ too much glutathione just that could happen. |
Whether you, the not-so-average SuppVersity reader will feel, let alone see any benefits from using these supplements is in my humble opinion highly questionable. And in case youve already forgotten about the Janus-faced effects the GSH-booster N-acetyl-cysteine will have on training induced muscle injury, cytokine expression and anabolic signalling, Id suggest you take another look at an almost 12-months old follow-up to the SuppVersity Science Round-Up.
References:
- Aw, Tak Yee, Grazyna Wierzbicka, and Dean P. Jones. "Oral glutathione increases tissue glutathione in vivo." Chemico-biological interactions 80.1 (1991): 89-97.
- Favilli, Fabio, et al. "Effect of orally administered glutathione on glutathione levels in some organs of rats: role of specific transporters." British journal of nutrition 78.02 (1997): 293-300.
- Kariya, Chirag, et al. "A role for CFTR in the elevation of glutathione levels in the lung by oral glutathione administration." American Journal of Physiology-Lung Cellular and Molecular Physiology 37.6 (2007): L1590.
- Loven, Dean, et al. "Effect of insulin and oral glutathione on glutathione levels and superoxide dismutase activities in organs of rats with streptozocin-induced diabetes." Diabetes 35.5 (1986): 503-507.
- Moskaug, Jan Ø., et al. "Polyphenols and glutathione synthesis regulation." The American journal of clinical nutrition 81.1 (2005): 277S-283S.
- Richie Jr, John P., et al. "Randomized controlled trial of oral glutathione supplementation on body stores of glutathione." European journal of nutrition (2014): 1-13.
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