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Friday, April 29, 2016

Foods Not Macros Isoenergetic Breakfast With Identical Macronutrient Content More Satieting With Eggs vs Flakes Plus Omega 3 Microbiome Obesity Interactions

Eggs or Flakes? Not 30% vs. 25% protein! A brief reminder of the fact that the stuff you eat is still food.

I am not quite sure when or why this happened, but I know that more and more people are thinking in terms of "macros" instead of foods. What I do know, though, is that the recent publication of studies from the Pennington Biomedical Research Center at the Louisiana State University System (Bayham. 2014) and an ostensibly unrelated study that was conducted by researchers from the Alimentary Pharmabiotic Centre, Biosciences Institute in Cork and scientists working at the local university and the University of Pittsburgh School of Medicine (Patterson. 2014) confirms - once again (!) - how futile this ignorant approach to nutrition actually is.

Eggs vs. cereals - not the best example, but...

In that, I am well aware that the "battle" between an egg- and a cereal-based breakfast in the Patterson study is not exactly a good model of whats currently going on in the health and fitness community. With cereals being labeled as "the devil" (its always nice to be "anti", isnt it?), no one would after all consider having ...

One-and-a-half cup of Special K® RTE cereal, 200 ml Silk® original soymilk, one slice of Natural Grain “Wheat n’ Fiber”® bread, 13 g of butter, and 10 g of sugar-free strawberry jam (CG)

... for breakfast. In view of the fact that the same can be said for the calorie- and mocronutrient matched "high quality protein" breakfast, i.e.

Two scrambled eggs, 120 mL skim milk, two slices of Holsum® thin white bread, 5 g of butter, and 18 g of Smuckers® strawberry jam

... I still believe that the consequences of "breaking the fast" (learn why I am calling breakfast thus in "Breakfast or Breaking the Fast" | read more) with eggs vs. Special K are still relevant to the previously introduced context. And if you know that the acetylated form of ghrelin and PYY are "satiety hormones", it does not take a rocket scientists to interpret the data in Figure 1.

Figure 1: Level(s) of "satiety hormones" after the different breakfasts (Bayham. 2014)

What is difficult to tell, though, is whether the increased satiety after the egg breakfast would actually lead to a reduced intake at the subsequent meal.

On an individual basis, i.e. on just one of the two eating occasions, the higher levels of acetylated ghrelin and PYY did not suppress the 20 healthy overweight or obese subjects energy intake during the subsequent lunch
For day 1 and day 7, together, on the other hand, the 64kcal the egg eaters consumed less than the cereal eaters did reach statistical significance.

If we throw overboard all the things we (believe) we know about the fallacy of calorie counting, this would translate into a ~448kcal difference for one week and a whopping difference of 23,360kcal for a year, which should shed ~3.3kg of body fat a year.

7000kcal for 1kg of body fat? I know that this is a naive miscalculation, but it should suffice to demonstrate that the protein quality (remember the amount of protein in both breakfast conditions was identical) counts and two eggs (vs. Kellogs Special K) can make the difference between slow, but continuous weight gain on the one and weight stability (or more) on the other hand.

Whether or not similar concrete weight loss vs. gain effects can be achieved with different types of fat is nothing study #2 in todays science mash-up here at the SuppVersity could answer. What it can tell you though, is that protein and obviously carbohydrates, where even Mr. Average Joe thinks in terms of "low GI" = good and "high GI" = bad carbs, these days, is by no means the only food component, where unspecifically counting macros is not going to cut it (or get you cut, if thats what you want to achieve).

This is not just about fish oil

"Of course, the bad omega-6s" ... I know that this is what youre thinking right now, but lets be honest, isnt that a bit narrow-minded? It sure is and still, the results Ellaine Petterson and her Irish and American colleagues present in their most recent paper demonstrate quite clearly that the ingestion of fish and flax seed oil has pretty unique effects that go beyond its ability to increase the tissue concentrations of DHA to levels way beyond what youd see in low fat or high fat diets with palm, olive or safflower oil powered high fat diets.

Increased lipid oxidation in athletes w/ low dose fish oil (Filaire. 2010)

The health benefits of omega-3s: The often-cited evidence of the benefits of high omega-3 levels in the cells is by far not so conclusive as the laypress and supplement producers would have it. Danthi et al. have shown only recently that fish consumption, but not the omega-3 content of your cells is a reliable predictor of cognitive performance in the elderly. Associations between heart health, mortality, etc. and cellular omega-3 levels could thus be mediated by the whole food source of those omega-3s, i.e. fish consumption, and not by their mere presence in the cells, as well.

In addition it lead to an increase in the relative abundance of bifidobacteria, a gut tenant that has been linked to all sorts of beneficial health effects, but has recently been outshadowed by various strains of lactobacilli (0.95% vs. more than 2% in all other groups), which - and this is an important information - were the lowest in the rodents who were kept on diets with 45% of the energy from fish and flaxseed oils.

Whether or not, the negative effects of fish oil on the lactobacillacea count in the guts of the lab animals is also partly responsible for the more or less disappointing effects the fish and flax seed diet had on the body composition (Figure 2) of the wild-type C57BL/6J male mice (21 d old) in the study at hand is questionable.

Figure 2: Body composition analysis at the end of the study (Patterson. 2014)

Its not impossible, though. A brief glance at the insulin levels and leptin levels in Figure 3 reveals that neither of them looks anyway close to what someone whos religiously taking his fish oil caps on a daily basis would be expecting. In the end, it is thus not really that surprising that only the palm oil diet group ended up with an inferior lean-to-fat mass ratio of 1.17 (vs. 1.33 in the omega-3 group).

Figure 3: Changes (%) in relevant metabolic markers in response to the different diets (Patterson. 2014)

The results of the study at hand, i.e. the effects on body composition (Figure 2), as well as blood glucose and lipid metabolism (Figure 3) are thus clearly not in line with the ubiquitously placated message that "fish oil is good for you" - a message, the indoctrinated average supplement junkie will still discern from the abstract of the study:

"[...] Ingestion of the HF-flaxseed/fish oil diet for 16 weeks led to significantly increased tissue concentrations of EPA, docosapentaenoic acid and DHA compared with ingestion of all the other diets (P< 0·05); furthermore, the diet significantly increased the intestinal population of Bifidobacterium at the genus level compared with the LF-high-maize starch diet (P< 0·05). These data indicate that both the quantity and quality of fat have an impact on host physiology with further downstream alterations to the intestinal microbiota population, with a HF diet supplemented with flaxseed/fish oil positively shaping the host microbial ecosystem." (Petterson. 2014).

Neither the "loss" of lactobacilli, nor the - if anything - negative effects of the high omega-3 diet on the lean-to-fat-mass ratio and the amount of insulin thats floating around in the rodents blood are mentioned in said abstract.

Fat = Diabetes - A FAT Mistake?

If you go take a look at the actual study data, we are thus left with the question, whether the purported benefits of having high amounts of omega-3 fatty acids in our cells (see red info box a couple of paragraphs above) are real enough (or really enough - whatever you prefer) to discard the fact that the study at hand would actually suggest that olive and not fish + flaxseed oil should be your go-to source of dietary fat on a high fat diet.

Moreover, if we abandon any paradigmatic believes, we would even have to concede that - within the current context, i.e. a rodent study and a diet with protein contents of only 19.2% (low fat) and 23% (high fat), the low fat mix of 1.25% of palm, 1.25% olive, 1.25% safflower oil, 0.625% fish and 0.625% flaxseed oil the rodents in the starch and sucrose groups received is superior to any of the high fat variants.

You may say that this is "rodent shit" (and it is, because this is what the scientists analyzed to access the SFCA metabolism of the mice) and a mere coincidence, but wouldnt you agree that this oil mix looks a little too much like the mixture youd get on a low-to-moderate fat diet with olive oil as a staple for everything, where you add oils, palm and safflower oil from processed foods on your cheat days and fish oil / omega-3s from your once or twice a week serving of salmon... ?

Enough of the speculations, though: What I actually wanted was to remind you of the fact that youre still eating food not proteins, carbohydrates and fats and that there are physiological performance-, health- and longevity related, as well as psychological downsides, I can only hint at in the info-box to the right, to any form of "as long as it fits my macros" ignorance.

References:

Bayham, Brooke E., et al. "A Randomized Trial to Manipulate the Quality Instead of Quantity of Dietary Proteins to Influence the Markers of Satiety." Journal of Diabetes and its Complications (2014).
Filaire, Edith, et al. "Effect of 6 Weeks of n-3 fatty-acid supplementation on oxidative stress in Judo athletes." International journal of sport nutrition 20.6 (2010): 496.
Danthiir, Vanessa, et al. "Cognitive Performance in Older Adults Is Inversely Associated with Fish Consumption but Not Erythrocyte Membrane n–3 Fatty Acids." The Journal of nutrition (2014): jn-113.
Patterson, E., et al. "Impact of dietary fatty acids on metabolic activity and host intestinal microbiota composition in C57BL/6J mice." The British journal of nutrition (2014): 1-13.

Romanian Deadlift is Hamstring Exercise 1 Glute Ham Raises Not Bad Either Leg Curl Less Efficient Than Thought

Study leaves no doubt: For the biceps femoris, Romanian deadlifts rule.

I am not quite sure if some of the guys at my gym even know what the hamstrings, are... I guess if I told them that theyre also started biceps femoris, they were more likely to train it, instead of telling me that they play soccer and thus wouldnt have to train legs (I have honestly never heard something that stupid - I mean, its like, I dont train jumping, because I am a high jumper ;-).

Now, if we assume for the moment that my arguments are convincing enough to include a single hamstring exercise on their every-day-international-chest-and-biceps-day, what should it be, then?


Chest	Biceps	Back	Core	Legs	Triceps	Shoulders
Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises.

If you look back at the SuppVersity EMG Series, it would be the lying leg curl with tighs raised from the pad or hamstring exercises on the hip pendulum. If, on the other hand, you take a look at the data Matt J. McAllister & colleagues are about to publish in the next issue of the venerable Journal of Strength and Conditioning Researchers, one of the few places, where editors actually care about the interests of muscle-headz like us, the answer would be different.

Figure 1: EMG activity of biceps femoris and semitendinosus durinc ecccentric (light) and concentric (dark) phase of the romanian deadlift, the prone leg curl, good mornings and glute-ham raises in 12 subjects w/ 9y+ training exp. (McAllister)

What? You want to know where this difference comes from? Well, the reason should be obvious, Boeckh-Behrens & Buskies who conducted the study the EMG Series is based on did not test the weighed Romanian deadlift w/ maximum weight for "security reasons".

The leg curl, on the other hand, was significantly less effective when it was done with the tighs lying on the pad (as it was done in the study at hand) - exercise selection and execution did thus both contribute to the surprisingly different study outcomes, which do yet have one thing in common: The insight that activities of similar kinematics, dont necessarily produce similar muscle activation. As McAllister et al. poin out, this revelation may...

"[...] also indicate that the kinematics are not as similar as they appear to be, especially when you consider possible variance of internal and external rotation. For instance, the ST [semitendinosus] and SM [semimembranosus] insert at the upper medial surface of the tibia, and the BF inserts at the head of the fibula. The greater amount of activity from ST may be related to the fact that ST contributes to the internal rotation of the knee, whereas BF contributes to the external rotation of the knee. Although the potential impact is unclear, the absence of control for hip rotation (internal or external) may have obviated the identification of specific patterns of muscle recruitment. Foot position was not standardized in this study because the investigators felt that the subjects’ experience would allow foot position to be habitual and consistent. This delimitation must be considered when interpreting our results." (McAllister. 2014)

In contrast to the semitendinosus & semimembranosus, the EMG activity for the biceps femoris (BF) was similar for the concentric prone leg curl and concentric romanian deadlift. As McAllister et al. point out, "[t]hese results are consistent with a previous investigation that reported no significant difference in activity from the concentric actions of the BF between the leg curl and stiff-leg deadlift." The authors of the corresponidn study did also find that the biceps femoris was significantly more active during the eccentric portion of the leg curl in comparison with the stiff-leg deadlift - the exact opposite of the findings McAllister et al. present in the study at hand, which showed significantly greater activity from the BF during the eccentric RDL as compared with the eccentric prone leg curl.

EMG activity (concentric) of erector spinae muscle during romanian deadlifts, leg curls, good mornings and glute-ham raises (McAllister)

Bottom line - Are concentrics the key? In the end, the results of the study at hand speak in favor of classic movements with a greater body involvement vs. isolation exercises such as the prone leg curl. In view of the large inter-individual difference indicated by the long error bars in Figures 1 & 2. The overall take-away message of the study at hand is not to put too much faith into electromygraphically measured mucle activities of someone else ;-)

Start with the Romanian deadlift and the glute-ham raise (see videos), learn how to execute the exercise correctly and keep perfect form; and if that does not "feel right" switch to another exercise.

Dot Net Framework 3 5 Not Installing on Windows 8 Fix it Now!

You may face a common problem while using Windows 8. Microsoft .Net Framework 3.5 is not installed with Windows 8. And several programs may ask you install this. And you cant install this from your PC. It will ask you to connect to the net and use Windows Update.

By default Windows 8 comes with .Net Framework 4.5 and it doesnt include 3.5. When you try to install .Net 3.5 that you previously downloaded from web the you will see the following message.

And you will get the same message while installing some some programs that is developed using .Net 3.5 platform. And you will not able to run those programs on your PC! This is a very bad job by Microsoft. A great trouble for Windows 8 users.

But today you will get the solution. Youve install this using command line. I mean you have to use Command Prompt. And surprisingly you Windows 8 DVD includes the .Net Framework 3.5!

Method 1 (Offline Installation using cmd):

Enter your Windows 8 Installation Disk on DVD Drive.
Now run Command Prompt as Administrator. (Hint: Start > Type cmd > Now right click on Command Prompt and hit on Run as Administrator from the bottom)
Now copy the following command and paste it in the command prompt window. Or type the following line in command prompt. Press Enter (To paste the command in command prompt, click the right button of mouse and select paste)
Now .Net Framework will be installed within few minutes.

DISM /Online /Enable-Feature /FeatureName:NetFx3 /All /LimitAccess /Source:h:sourcessxs

Remember: h is the drive letter of DVD drive. Change it with your DVD drive letter.

Method 2 (Online Method using Windows Update):

If you follow all the instructions of method 1 you will be able to install .net 3.5 properly. But if there is any problem for example- you dont have DVD drive, or your Windows DVD doesnt contain it then you can install it directly from Windows Update option. More or less youve to download 200 MB data from internet.

Follow the instruction below:

Control Panel > Programs and Features > Turn Windows Features on or off > Mark the option .NET Framework 3.5 (includes .NET 2.0 and 3.0) > OK.

Now you will see a window like the image above. Hit on Install This Feature. And make sure youre connected to the net. Thats it.

Secret Tips: If you upgrade to Windows 8 from Windows 7, then you get .Net Framework 3.5 automatically enabled !!

Installing a Windows language pack on Windows 8 before installing the .NET Framework 3.5 will cause the .NET Framework 3.5 installation to fail. Install the .NET Framework 3.5 before installing any Windows language packs.

Dont forget to share this troubleshooting tips with your friends.

Stay with Marks PC Solution to get more interesting IT topics!

Can MCTs Help You Lose Weight Yes They Can! Latest Meta Analysis Says MCTs Safe But Not Super Effective

Yes, coconut oil does contain MCTs, but it is not as some people believe pure MCT. Only ~50% of the fat in coconut oil is actually in MCT form. If you want pure MCTs you have to resort to specific MCT supplements / oils.

The mechanisms by which medium-chain triglycerides (MCTs) may help you to lose fat are manifold. They are not only hard to store for your body. They also counteract fat deposition in adipocytes by increasing thermogenesis and satiety.

MCTs contain 8 to 12 carbon atoms and include caprylic acid (C8:0, octanoic acid), capric acid (C10:0, decanoic acid), and lauric acid (C12:0, dodecanoic acid). Foods high in MCTs include coconut oil (58%), palm kernel oil (54%), desiccated coconut (37%), and raw coconut meat (19% of total energy) (USDA). Average intakes of 1.35 g/day (0.7% of total energy intake | USDA. 2008) MCTs have been reported in the United States and 0.2 g/day in Japan | Kasai. 2003).

Learn more about the effects of your diet on your health at the SuppVersity

Only Whey, Not Soy Works for Wheytloss

Taste Matters - Role of the Taste Receptors

Dairy Protein Satiety Shoot-Out: Casein vs. Whey

How Much Carbs Before Fat is Unhealthy?

5 Tips to Improve & Maintain Insulin Sensitivity

Carbohydrate Shortage in Paleo Land

MCT is cleaved into glycerol and medium-chain fatty acids in the gut lumen.5 The medium chain length makes a smaller, more soluble molecule compared with a longchain fatty acid, giving it a preferential absorption and metabolic route in the body. As the authors of the latest meta-analysis of the effects of MCTs on body weight say:

"[t]his physicochemical nature of medium-chain fatty acids allows them to pass into the portal vein on route to the liver to be rapidly metabolized via b oxidation with no requirement of reesterification in intestinal cells, incorporation into chylomicrons, or the rate limiting enzyme carnitine acyltransferase for intramitochondrial transport. In comparison, long-chain fatty acids have a slower route, being re-esterified in the small intestine and transported by chylomicrons via the lymphatic and vascular system before being oxidized for energy or stored. Thus, rapid metabolism of MCTs reduces their opportunity of adipose tissue uptake." (Mumme. 2015)

Several human intervention studies have been conducted investigating the weight-reducing potential of MCT, with mixed results. In their latest meta-analysis, Mumme et al. set out to separate the wheat from the chaff in order to answer the question whether MCTs, specifically C8:0 and C10:0, provide significant weight loss benefits and/or trigger changes in body composition compared to "regular" long-chain fatty acids (LCT).

Figure 1: Meta-analysis for changes in body weight (in kilograms) in randomized control trials that compared dietary medium-chain triglycerides (MCTs) with a longer-chain triglyceride (control) shows a favorable effect of MCT intervention on body weight. *Oleic acid as control. **Myristic acid as control. #Body mass index < 23. ##Body mass index > 23. IV inverse variance. SD standard deviation (Mumme. 2015).

The researchers primary outcome measures were body mass, waist and hip circumference, total body fat, and subcutaneous and visceral fat. Secondary outcomes were blood lipids, including triglycerides (TG), total cholesterol, high-density lipoprotein (HDL) cholesterol, and LDL cholesterol. Of the latter the foremost values are those that are of greatest interest and among them the body mass shows a measurable, albeit not earth-shattering reduction in almost all trials. Only the in the 2001 study by Matsuo et al. there was an increase in body weight in response to an MCT supplement that contained almost no medium chain triglycerides.

No, you wont lose slabs of body fat by adding MCTs to your diet! Unless, the satiety effect of MCTs makes you eat less on other meals, you are going to gain body fat by adding MCTs to your diet, because you are effectively increasing the total amount of energy in your diet - Dont be stupid.

Figure 2: Meta-analysis for changes in total body fat, total subcutaneous fat, and visceral fat (Mumme. 2015).

In view of the fact that the most relevant obesity parameters, i.e. the waist and hip circumferences and body fat percentages (Figure 2) dropped in all studies that investigated this parameter and considering the fact that there were no significant deterioration - rather improvements - in blood lipids, it appears warranted to assume that the replacement (!), but not the addition, of 2g/day MCTs (1% of the energy) to 54 g/day MCTs (20% of the total energy intake) over a duration of 4 to 16 weeks leads to measurable and potentially health relevant weight loss, compared to bacon, butter & co, i.e. regular long chain fatty acids.

Bottom line: With an average weight loss of 0.51 kg (range 0.80 to 0.23 kg) over an average 10-week period, the weight loss may be marginal. In conjunction with similarly marginal, but measurable reductions in waist and hip circumferences, total body fat, subcutaneous fat, and visceral fat and in the absence of significant changes in blood lipids, even this amount of weight may be health relevant. Hamman,et al. were after all able to show that even marginal reductions in body weight (1kg) are associated with a 16% reduced type II diabetes risk in - albeit only in obese subjects (Hamman. 2006).

Trying to gain weight? Learn more in the Overfeeding Overview | go for it!

What MCTs are not, though, is the weight loss wonder as some people appear to believe they were. If you dont stop stuffing yourself with long-chain fatty acids and replace the latter with MCTs in your diet its unlikely that you are going to see any results.

Since the benefits also appear to decline with baseline body weight, buying tons of expensive and by no means delicious MCTs is probably a useless undertaking for 95% of the SuppVersity readers | Comment on Facebook.

References:

DeLany, James P., et al. "Differential oxidation of individual dietary fatty acids in humans." The American journal of clinical nutrition 72.4 (2000): 905-911.
Hamman, Richard F., et al. "Effect of weight loss with lifestyle intervention on risk of diabetes." Diabetes care 29.9 (2006): 2102-2107.
Kasai, Michio, et al. "Effect of dietary medium-and long-chain triacylglycerols (MLCT) on accumulation of body fat in healthy humans." Asia Pacific journal of clinical nutrition 12.2 (2003): 151-160.
Mumme et al. "Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials." EAT RIGHT - Research Review (2015).
US Department of Agriculture. Nutrient Intakes From Food: Mean Amounts Counsumed per Individual, One Day, 2005-2006. Washington, DC: US Department of Agriculture, Agricultural Research Service; 2008.

Which Micro Macronutrients Intakes Are Associated With High HDL Levels Study Shows Magnesium Folate Are High Carbohydrate Total Animal Fat Intakes Are Not!

The advantage of HDL is its stability that reduces the risk of plaque build-up in the intestinal wall, which is clogged by the remnants of oxidized LDL and causes heart disease & co.

First things first: We are not talking about "hard experimental evidence" as you could generate it in a randomized controlled trial in a metabolic ward. The data I am reporting today is from a cohort with 1,566 participants with extensive lipid phenotype data completed the Harvard Standardized Food Frequency Questionnaire to determine their daily micronutrient intake over the past year - an epidemiological study that used stepwise linear regression was used to separately evaluate the effects of dietary covariates on adjusted levels of HDL-C, HDL-2, HDL-3, and apoA1.

Interestingly, this is the first study with a quality data-set that determined the association between specific dietary micronutrients with HDL-C, HDL-2, HDL-3, and apoA1, and how these dietary associations differ across the various measures of HDL - not just one.

Learn more about HDL, cholesterol, heart health & co at the SuppVersity

Prohormones mess with your cholesterol.

Every other day fasting for your lipids

Dairy Protein Satiety Shoot-Out: Casein vs. Whey

Fish oil & oleic acid counter their ben. effects

Eggs increase cholesterol reverse transport

Does roasted coffee increase bad LDL?

To identify the HDL-promoters in the diet, the scientists use demographic and clinical variables in the base model. What they found was that numerous dietary intakes increased total HDL-C variance.
The results of their stepwise linear regression model in Table 1 indicate - probably for some people much surprisingly - that all alcohol intake levels were positively associated with HDL-C.

"In addition, magnesium, folate, and the saturated fat, myristic acid (14:0), were all positively and independently associated with HDL-C. Carbohydrate intake, iron, and % of fat derived from animal sources were each negatively additive for HDL-C." (Kim. 2014)

Similar effects from dietary intakes were observed for HDL-2, of which we know that it is decreased in women with rheumatoid arthritis (Arts. 2012) and individuals with other inflammatory diseases (including metabolic syndrom) and associated with a slightly higher reduction in acute myocardial infarction risk than "regular" HDL in several studies (Salonen. Salonen. 1991; Stampfer. 1991; Buring. 1992; Gaziano. 1993) for all alcohol intakes, magnesium, folate, and myristic acid (14:0), eicosapentaenoic acid (20:5, a ?-3 EPA), all of which were positively and independently associated with HDL-2 levels.

Table 1: Best-fit model from stepwise linear regression predicting HDL-C levels using dietary intake data (Kim. 2014)

The opposite was the case for arachidonic acid (20:4, an ?-6 ARA), carbohydrate and iron intakes, which were both negatively associated with HDL-2 (see Table 1).

Dont forget to put things into perspective!

And just to make sure, I dont get angry emails from bulletproof coffee drinkers: Your coffee is fine, the content of the only "good" saturated fat, i.e. myristic acid, happens to be especially high coconut oil (41%; Sodamade. 2013) and relatively high in butter (12% independent of whether its grass-fed or not; Couvreur. 2006) - surprised? Not really, I guess. As a SuppVersity reader you are by now aware that the bad reputation coconut oil and butter have for being mostly saturated fats is no longer supported by contemporary scientific evidence (Dias. 2014).

And with respect to the total animal fat intake - for the average Westerner thats a good measure of how much processed meat he / she eats, so I would not overrate the small negative association (1/80 of the one of having a ton of carbohydrates in your diet!) the scientists found in the study at hand.

Eggs are unquestionably and exception from the "animal fat" is bad for HDL rule | learn more.

Bottom line: With the exception of folate, which has previously not been reliably associated with increases in HDL, let alone speficic HDL subfraction, the improvements with alcohol, magnesium and EPA are not exactly news. The same is true for the decreases in response to increased intakes of (all) animal fat, arachidonic acid, carbohydrates and iron.

In the end, the study confirms what we already know: The way you eat (and train; see Leon. 2001) can directly affect the level of the heart-healthy HDL fractions in your blood.

One thing you should keep in mind, though, is that its the ln = logarithmus of these macronutrients and micronutrients thats associated with increased / decreased HDL and its subfractions. This means that small changes are not really important. Things that would count are eating low carb vs. extreme high carb or eating no folate containing foods vs. a significant amount of these.

References:

Arts, Elke, et al. "High-density lipoprotein cholesterol subfractions HDL2 and HDL3 are reduced in women with rheumatoid arthritis and may augment the cardiovascular risk of women with RA: a cross-sectional study." Arthritis Res Ther 14.3 (2012): R116.
Buring, J. E., et al. "Decreased HDL2 and HDL3 cholesterol, Apo AI and Apo A-II, and increased risk of myocardial infarction." Circulation 85.1 (1992): 22-29.
Couvreur, S., et al. "The linear relationship between the proportion of fresh grass in the cow diet, milk fatty acid composition, and butter properties." Journal of dairy science 89.6 (2006): 1956-1969.
Dias, C. B., et al. "Saturated fat consumption may not be the main cause of increased blood lipid levels." Medical hypotheses 82.2 (2014): 187-195.
Gaziano, J. Michael, et al. "Moderate alcohol intake, increased levels of high-density lipoprotein and its subfractions, and decreased risk of myocardial infarction." New England Journal of Medicine 329.25 (1993): 1829-1834.
Kim et al. "Effects of dietary components on high-density lipoprotein measures in a cohort of 1,566 participants." Nutrition & Metabolism 2014, 11:44.
Leon, ARTHUR S., and OTTO A. Sanchez. "Response of blood lipids to exercise training alone or combined with dietary intervention." Medicine and science in sports and exercise 33.6 Suppl (2001): S502-15.
Salonen, Jukka T., et al. "HDL, HDL2, and HDL3 subfractions, and the risk of acute myocardial infarction. A prospective population study in eastern Finnish men." Circulation 84.1 (1991): 129-139.
Sodamade, A¹, and O. S. Bolaji. "Fatty acids composition of three different vegetable oils (soybean oil, groundnut oil and coconut oil) by high-performance liquid chromatography." Chemistry and Materials Research 3.7 (2013): 26-29.
Stampfer, Meir J., et al. "A prospective study of cholesterol, apolipoproteins, and the risk of myocardial infarction." New England Journal of Medicine 325.6 (1991): 373-381.

Why not use a desktop computer

I grow rather tired of almost every computer authority online continually stating that "desktop computers are dead." I strongly disagree, for several reasons:

Desktop computers are less expensive than portable devices that have comparable capabilities.
Peripherals for desktops are easier to use. Larger displays are more readable than smaller screens. Mice are are more precise than touch pads. Full-size keyboards are much more fun than their miniature emulators.
A desktop PC can help you save additional money through open source software, such as Ubuntu (a free Linux operating system) and LibreOffice (a free alternative to M$ Office). For example, you can order a desktop PC without an operating system, and then install a Linux operating system and whatever open-source software you need.
Desktop PCs are easier to repair than most portable devices.
Some new desktop PCs, such as the Zotac ZBOX Mini PC occupy little space and consume little power.

ONLINE DRIVERS MEDIA

Friday, April 29, 2016

Foods Not Macros Isoenergetic Breakfast With Identical Macronutrient Content More Satieting With Eggs vs Flakes Plus Omega 3 Microbiome Obesity Interactions

Wednesday, April 27, 2016

Romanian Deadlift is Hamstring Exercise 1 Glute Ham Raises Not Bad Either Leg Curl Less Efficient Than Thought

Sunday, April 24, 2016

Dot Net Framework 3 5 Not Installing on Windows 8 Fix it Now!

Stay with Marks PC Solution to get more interesting IT topics!

Sunday, April 17, 2016

Can MCTs Help You Lose Weight Yes They Can! Latest Meta Analysis Says MCTs Safe But Not Super Effective

Saturday, March 26, 2016

Which Micro Macronutrients Intakes Are Associated With High HDL Levels Study Shows Magnesium Folate Are High Carbohydrate Total Animal Fat Intakes Are Not!

Saturday, March 5, 2016

Why not use a desktop computer