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Vitamin (Ph)D: Evidence-Based Performance Nutrition

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From one of my favorite authors about once of my favorite things. Also, inspiration for my next #tattoo. @vonnegut_library @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger #guthealth #microbiome #gutmicrobiome #fiber #nutrition #sportsnutrition #fitness #fitfam #physique #powerliftingwomen #powerlifting #science #research #evidencebased #health #healthylifestyle #exercisescience

Are ultra-processed foods inherently "fattening"? Not quite. They're hyperpalatable (AKA fucking tasty) so we tend to eat more, and faster, without the same satiety (fullness) cues compared to less-processed foods. Example: If you have the option of eating white bread, cheese, and deli meat compared to the same macronutrient ratio in the form of oatmeal, eggs and veggies, you'll eat more of the sandwich meal. In this study, participants in the ultra-processed group ate about 500kcal more per day compared to the unprocessed group, which led to weight gain. Of course, as a #gutscience professional, I won't discount the potential impact of the GI tract in this case. These same findings have been shown in mice, and there is evidence that the thermic effect of food (energy expended to digest and absorb) is lower after an ultra-processed meal. Plus, lack of dietary fiber has significant effects on the microbiome in humans and mice, which in turn can influence the energy-harvesting abilities of the #gutmicrobiome and the growth of beneficial microbes. In short... these are delicious, fun, and even useful foods to include at times, but your diet should probably contain mostly minimally- processed foods for long-term weight management and health. Link will be in my stories! Kevin D. Hall, Alexis Ayuketah, Robert Brychta, Hongyi Cai, Thomas Cassimatis, Kong Y. Chen, Stephanie T. Chung, Elise Costa, Amber Courville, Valerie Darcey, Laura A. Fletcher, Ciaran G. Forde, Ahmed M. Gharib, Juen Guo, Rebecca Howard, Paule V. Joseph, Suzanne McGehee, Robert Ouwerkerk, Klaudia Raisinger, Irene Rozga, Michael Stagliano, Mary Walter, Peter J. Walter, Shanna Yang, Megan Zhou. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 2019; DOI: 10.1016/j.cmet.2019.05.008 @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger #guthealth #microbiome #gutmicrobiome #fiber #nutrition #sportsnutrition #fitness #fitfam #physique #powerliftingwomen #powerlifting #science #research #evidencebased #health #healthylifestyle #exercisescience #e

Jus sayin.💁‍♀️ @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger #guthealth #microbiome #gutmicrobiome #fiber #nutrition #sportsnutrition #fitness #fitfam #physique #powerliftingwomen #powerlifting #science #research #evidencebased #health #healthylifestyle #exercisescience #exercise #probiotics #leakygut #supplements #fitnessmotivation #teadrop

We're learning more about the #gutmicrobiome all the time. In today's news, it appears that female microbiomes may mature earlier than those of males, perhaps due to changes in sex hormones. Also, the microbiome changes with age, but diversity tends to decline as we grow older. In some cohorts, the microbiome appears to stabilize around middle-age, but remains somewhat dynamic up to that point. @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger #guthealth #microbiome #gutmicrobiome #fiber #nutrition #sportsnutrition #fitness #fitfam #physique #powerliftingwomen #powerlifting #science #research #evidencebased #health #healthylifestyle #exercisescience #exercise #probiotics #leakygut #supplements #fitnessmotivation

As my PI taught me... findings can be statistically significant but physiologically insignificant. Once again, you can't be an abstract warrior! Also, you need to follow this account. If you like my take on things, you'll love her pragmatism too! #Repost @jessiehoffman_phd • • • • • • In science we are all obsessed about that p-value. We dream of p<0.05. If you’re not familiar with research, this value is a threshold that we use to deem if something is “statistically significant”. It’s an accepted value across all areas of science that quantifies the probability (the “p” in p-value) that an observed relationship is due to chance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Basically, the higher the p-value, the greater the chance that the effect observed is just due to chance (aka not significant). The lower the p-value, the greater chance that the effect you’re seeing is real and significant and not just due to chance. So what p<0.05 really means is that there is a less than 5% chance that the effect you are seeing is due to chance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now the main point I want to make here is that just because something is statistically significant, does not mean that it holds any practical relevance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example, a study may find that some dietary supplement results in a significant lowering of blood pressure by 3 units because their sample size is very large. Now this may be statistically significant, but is it practically relevant at the individual level? Probably not. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So my scientists, when doing research try and look beyond p<0.05 and examine the big picture. And for everyone else, don’t be an abstract warrior (thanks @vitaminphd for that saying 🤓) and try to be critical and examine the actual practicality of the findings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This doesn’t even begin to touch on the controversial subject of “p-hacking”. If you’d like me to touch on that in future posts, let me know below!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #statisticalsignifance #pvalue #researchtips #studydesign #practicalrelevance

#Repost @rpstrength • • • • • • What to eat post-workout?! 🏋🏻‍♂️ @rp_transformations # After your workout, the main goal is to stimulate anabolism, reduce catabolism and replenish muscle glycogen 💪 # In order to do this, you will want a meal with at least 20-40g of a high quality protein source, a significant portion of your carbs and minimal fats… but what should you actually eat? 🤭 # Protein: Choose fast digesting protein sources such as whey, soy isolate protein and lean meats. This will help you to stimulate anabolism and suppress catabolism 🥛 # Carbs: Choose high glycemic carbs with low fiber such as kids cereal, white rice and white bread. These carbs will get digested quickly and start to replenish glycogen 🍚🍞 # Fats: Minimize fats as they can slow down the rate of digestion of other nutrients. Minimizing fats at this time will help you to further accelerate the recovery process 🥑 # In order to begin the recovery process through nutrition, choose fast digesting protein sources, high glycemic index carbohydrates and minimize fat intake 😊 # Credit to @MBlacutt for the graph ⭐️ # For more great information like this, check out the RP Diet 2.0 Book! It goes deep into this topic and countless others 📚 #rpstrength #rplifestyle #diet #nutrition #consistencyiskey #healthylifestyle #mealprep #science #transformation #iifym #flexibledieting #rpdietapp

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