Issue #82 (August 2021)

• Citrulline malate may help you pump out a few extra reps
  According to this meta-analysis, taking six to eight grams before a resistance training session could help crank out a few more reps. There was some evidence of publication bias, though.
• Does exercise affect fat mass differently than a caloric deficit?
  This review suggests that exercise alone can help people lose proportionally more visceral fat compared to dieting or dieting plus exercise. However, some nuances in how the study was analyzed make it difficult to put much faith in this finding.
• Nulls: May–June 2021
  Here's a quick roundup of studies that looked for evidence of efficacy but came up empty-handed.
• Deeper Dive: How do structural aspects of dietary carbohydrates determine glycemic response and appetite?
  Starch structure seems to play a role in postprandial glycemic response but has no apparent impact on appetite hormones or satiety.
• Mini: When are lifestyle changes enough to treat high blood pressure and cholesterol?
  We give a quick rundown of a recent scientific statement from the American Heart Association on the impact of lifestyle changes on blood pressure and cholesterol.
• Can beer hit the ‘pause’ button on menopause symptoms?
  While this study found that beer could help with what ales people with menopausal symptoms, design and reporting issues hold this study back from being pitcher perfect.
• Deeper Dive: Melatonin mysteries — can supplementation decrease circadian misalignment and body weight in night shift workers?
  There was no apparent effect compared to placebo, but the study still hints at a positive impact.
• Beyond strict meal planning: dietary flexibility won’t hurt body composition goals
  This study suggests that people looking to shed some fat for physique can do equally well with flexible and rigid diet plans.

CREDITS:

Researchers

Antonis Damianou, MSc; Brad Dieter, PhD; Nick Milazzo, MS(c); Thomas Reichhart, MSc; Brandon Roberts PhD, MS, CSCS; Lucas Roldos, BSc, MSc(c); Jill Ryer-Powder, PhD; Detrick Snyder, MPH, RDN; Lucas Tafur, PhD; Nattha Wannissorn, PhD, RNH, FDN-P

Editors

Gregory Lopez, MA, PharmD

Reviewers

Stephan Guyenet, PhD & Adel Moussa, PhD

Copy Editor

Dmitri Barvinok

Infographics

Antonius Khengdro & Calla Lee