Friday, July 22, 2016

Lighter Weights?

The NY Times has an interesting article about a study suggesting that lifting lighter weights (30 or 40 reps) can be just as heavy as lifting heavy weights. The important element appears to be lifting to the point at which the muscles become completely exhausted.

Thursday, July 21, 2016

Vegetarian Diets and Cholesterol

As 2015 meta-analysis by Wang and colleagues shows that a vegetarian diet helps reduce cholesterol levels, reducing all types of cholesterol (both good and bad). One interesting finding was that the effect was muted for obese people. From one key section of the discussion:

Studies have shown that a 1-mmol/L reduction in TC and LDL-C levels results in a 26.6% to 29.5% decrease for any cardiovascular disease–related event.40 The average reductions of TC and LDL-C concentrations following a vegetarian diet intervention included in this meta-analysis were 0.36 and 0.34 mmol/L, respectively, which would correspond to a decrease in cardiovascular disease risk of about 9.0% to 10.6%. 

Another 2016 "comprehensive meta-analysis reports a significant protective effect of a vegetarian diet versus the incidence and/or mortality from ischemic heart disease (−25%) and incidence from total cancer (−8%). Vegan diet conferred a significant reduced risk (−15%) of incidence from total cancer."

Thursday, April 7, 2016

Recommendations for Vegetarians

A Craig (2009) study has some good recommendations for vegetarians in terms of what supplements to take. He claims that should be particularly concerned about B-12, Vitamin D, calcium, and omega-3.

Wednesday, March 30, 2016

Testosterone in men

Testosterone levels appear to be reduced in men due to:
  • high protein diets (especially vegetable protein vs. animal protein)
  • increased BMI
Levels appear to increase due to:
The relationship of soy and testosterone isn't clear. Soy is known to prevent prostate cancer. Some research suggests it doesn't affect T levels. Some research on rats shows it reduces T levels. One article links soy consumption with low T levels and erectile dysfunction.