Wednesday, 30 June 2010

Fat digestion supresses ghrelin

Digestion of fat is needed to surpress ghrelin.

Ghrelin helps promote sleep

This could be why carb foods are notorious for inducing sleep, carb foods produce a temporary decline in ghrelin followed by a strong rebound 60 mins after meal

Meanwhile, protein supresses ghrelin slowly and for along time. Dont eat protein before going to bed!

Monday, 28 June 2010

Exercising while fasted or not?

According to this study, exercising while fasted upregulates fat burning genes, while exercising after a meal instead inhibits fat storing genes.

Basically, when trying to lose body fat, it should be more beneficial to exercise while fasted.

Sunday, 27 June 2010

DHA upregulates lipolysis

Note most fish oil supplments are considerably higher in EPA than DHA.

Friday, 25 June 2010

Insulin stays elevated after protein meal

The high protein meal kept ghrelin surpressed for the longest but it also kept insulin elevated for the longest.

There is a potential take home message here for fat loss in that consuming a 90% fat diet will keep insulin down.

Carbs suppress ghrelin the most, but it is temporary

Carbs supressed the hunger hormone ghrelin the most, but the investigators report that it was followed by a quick rebound.

Protein supressed ghrelin the least, and fat somewhere in between protein and carbs.

Interesting that the obese group reported more hunger following the carb meal.

Monday, 21 June 2010

Testosterone or Grwoth Hormone, I can't have both?

Confusing take home message from this study, they report that GH was significantly higher 1 min after resistence exercise for the 60sec rest groups COMPARED to the 120sec rest groups. No mention of the 90sec rest groups though. I guess 60sec and 90sec were NOT significantly different for GH.

Further down, we see that testosterone was 76% higher in 90sec groups compared to 60sec groups.

Overall 90sec rest intervals looks like a good average for both GH and Testosterone.