[Examine Newsletter] May 2024 Updates

See what’s new at Examine over the past month!  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ [Examine]( [View in browser](=) Hello {NAME}! Here’s your recap of Examine’s May 2024 updates. --------------------------------------------------------------- Quick videos: Intermittent fasting risks, saffron, and depression May 3, 2024 Not everyone prefers to learn by reading. If you prefer to watch and learn instead, good news! We’re aiming to release more videos over the coming months, both quick ones and long ones. Our [first video](=) covers controversial not-yet-published data on the risks of [intermittent fasting](). Media sources widely misreported the takeaways from this data a month or two ago. The [second video](=) is about emerging evidence on [saffron]() supplementation for [depression](. This is also the video debut of Katie Jantz, one of Examine’s brilliant researchers who’s both a pharmacist and has a master’s degree in nutrition. P.S. If we removed the Research Snapshot, would you miss it? [Yes]( [No]() The Research Snapshot gives you a snapshot of how much evidence supports an intervention. Here’s [creatine](=), for example: --------------------------------------------------------------- 📅 Top 5 Study Summaries for May May 9, 2024 Every month, we summarize 150+ recent studies for our [Examine+ Members](. You can read five of last month’s most favorited Study Summaries for free by clicking the links below. The Study Summaries marked with are Editor’s Picks, which provide more details about the study, mention related studies, and include helpful graphics. Want more evidence-based nutrition information? We post interesting tidbits on social media every day. Find us at our verified accounts on: - [Instagram](=) - [LinkedIn]( - [WhatsApp]() - [Facebook]() - [Threads]() [A martial art for the heart: Tai chi outperforms aerobic exercise for blood pressure reduction](=) In this randomized controlled study, tai chi improved systolic blood pressure to a larger degree than aerobic exercise among adults with prehypertension. [Is vitamin D status associated with dementia risk?]() In this prospective cohort study, insufficient or deficient serum vitamin D levels were associated with an increased risk of dementia. [Examining the effects of different types and timings of protein on muscle mass and strength]() In this network meta-analysis of randomized controlled trials, adults undergoing resistance training gained muscle mass and strength when adding protein from dairy (e.g., milk, whey protein), meat, or mixed sources to their diet and when adding protein after exercise and/or at night. [Cold water immersion reduces muscle growth during resistance training](=) In this meta-analysis of randomized controlled studies, cold water immersion after resistance exercise reduced gains in muscle size compared to resistance training without cold water immersion, though the effect appeared small in magnitude. [Probiotics and synbiotics can have antiobesity effects]( In this meta-analysis of randomized controlled trials, supplementation with probiotics or synbiotics reduced body weight and body fat in adults. You can also check out the [most-favorited summaries from previous months]().🔥 --------------------------------------------------------------- So, did you find something of interest? If not, please reply to this email to let me know which topics you’d like us to tackle. And if you’re ready to stay on top of the latest research, you can [try out Examine+ for free for 7 days](. --------------------------------------------------------------- Examine’s newest page updates May 16, 2024 It’s Nick, Lead Researcher at Examine. Here are a couple new [page updates]( we’ve completed since the month began: Major Updates (Considerable updates to the FAQs, database, or both.) - [Beta-glucans]() =are a type of fiber derived from cereals (e.g., oats, barley), seaweed, bacteria, and fungi. Their biological effects are influenced by their structure, which varies depending on the source. Cereal beta-glucans can lower cholesterol, while fungal beta-glucans may boost immunity. - [Choline](=) an essential nutrient present mainly in animal foods like eggs, meat, poultry, and dairy. Choline is the precursor to the neurotransmitter acetylcholine. During pregnancy, choline is crucial for healthy fetal neurodevelopment, and higher choline intakes are associated with better cardiovascular health, cognitive function, and skeletal muscle function. - [Ecdysteroids]() =are a type of steroid hormone found in arthropods, where they are responsible for reproduction and molting. Evidence for the use of ecdysteroids in humans is lacking, but they are often used to improve athletic performance and to stimulate muscle growth and are purported to have multiple other health benefits. - [Ibutamoren]() =is an investigational drug that stimulates the secretion of growth hormone and is currently being studied for use in growth hormone deficiency. There’s no evidence that ibutamoren is beneficial in people without growth hormone deficiency. Furthermore, there is concern that it worsens the risk of heart problems in older adults. - [Molecular hydrogen]( is a naturally occurring gas that is usually supplemented through hydrogen-rich water or inhaling hydrogen gas. Preliminary research suggests that it may provide antioxidant, anti-inflammatory, and cell-protective effects, which could be especially useful in conditions associated with high levels of oxidative stress. - [Panax notoginseng](, commonly referred to as Chinese ginseng, may have some cardioprotective properties. However, further research is required to fully understand its potential effects and side effects. Minor Updates (Small additions, changes, or corrections.) - [Tribulus terrestris](=) a plant whose root and fruits are used in Ayurvedic medicine for male virility and general vitality. It is also used in traditional Chinese medicine. It appears to reduce symptoms of sexual dysfunction (but not improve testosterone levels) in men and women and might also improve metabolic health. A quick reminder: we have a [referral program](! In case you didn’t know, you can log into your Examine account, set your unique referral code, and send links to your friends and family. If anyone signs up using your link, you’ll get a 33% commission for every payment they make, for life! As always, I love hearing from you, so please reply to this email if you have any suggestions for studies or topics we should cover. And if you’re ready to see all the content we have to offer, you can try out [Examine+ for free]( for 7 days. Until next time! --------------------------------------------------------------- Case study: Weight gain mystery May 23, 2024 Let’s try something new. Examine is all about looking at the full body of evidence from randomized, controlled human trials. But that can get a little dry. Maybe an occasional case study can help immerse us in real-life applicability. Today’s case In 2007, I was a summer intern at a mindfulness research center at Massachusetts General Hospital. One of the participants in the [mindful eating]() program wasn’t [losing weight](=) and couldn’t figure out why. The participant, who we’ll call Dennis, was holding steady, if not slightly gaining. The suspects - A variety of [medications are linked to weight gain](). Dennis couldn’t remember all of his medication names, but he didn’t recall taking anything new since he started the program. - There may have been some measurement error from Dennis weighing himself at different times of the day and sometimes weighing himself more frequently on [weekdays, compared to weekends](). - Dennis [recorded everything he ate]() for a trial run, and seemed to have a good awareness of his macronutrient intake. (It’s important to note that daily tracking isn’t the best option for everyone!) But we weren’t sure if he was measuring his food intake accurately on a daily basis. The verdict The culprit was #3 above. Dennis loved peanut butter. (Side note: I absolutely, unwaveringly, and to my detriment love peanut butter, while Examine’s other co-founder Sol finds it to be yum yet the worst of the nut butter options. If you think he’s so so wrong, or for some strange reason think he’s right, let me know so that we can settle this issue.) Most people don’t limit their peanut butter intake to the two-tablespoon serving size. If you’re a peanut butter fiend eating it by the spoon, you pile that PB onto the biggest spoon in your drawer, and reapply as necessary. Some people estimate accurately, others play it safe and overestimate, and then there’s people like Dennis. Here’s my back-of-the-envelope calculation for Dennis: 12 week program x 5 days a week eating peanut butter x an extra half tablespoon not accounted for per eating x 48 kcal per half tablespoon That amounts to 2,880 calories, which isn’t a ton. But not so fast! Dennis, like myself, had peanut butter at the top of his list of trigger foods. Eating trigger foods makes it more likely that you’ll eat more trigger foods, or other highly palatable foods, especially salty and sweet treats. 12 week program x 2 days a week of extra eating induced by trigger food x 250 kcal per extra eating That’s 6,000 more calories, which brings the caloric total of these peanut-butter episodes to 8,880 calories. At 3,500 calories per pound of fat, not accounting for other factors, that’s about 2.5 pounds of fat. Case closed. The peanut butter seemed to explain Dennis’s weight. He was eating mindfully and regularly attending the group exercise and nutrition classes at the hospital. But a couple times a week, he let off steam for a couple of minutes by eating triggered snacks after eating peanut butter, which ended up canceling out his weight loss. The takeaways - Little things add up over time. It’s not the once-a-month feast that does it, it’s usually the little habits that add up over time. Luckily, good habits also compound over time. So each time you practice moderation or restraint, and succeed, that behavior is etched into a potential habit. - Most people have trigger foods. I don’t have a citation for this, but from my limited experience, most people have a specific food that especially causes them to eat more food. Being aware of that food can improve your relationship with it: some people do best to be circumspect and intentionally moderate their intake, while others don’t keep it in the house as a rule, and still others are able to eat intuitively. There are lots of different strategies, and you have to find the one that works best for you. - Leave no stone unturned. Health issues don’t always have neat and tidy explanations. Digging is necessary to uncover the fulcrum from which the outcome is determined. Even if you think you’re eating well, sleeping great, and so on, it doesn’t hurt to re-investigate all the possible facets. --------------------------------------------------------------- This was a relatively simple case. A training session for prospective candidates enrolling in the Examine Health Detectives Agency. In the future, we may explore more complex cases involving health conditions. If you’re interested in solving some mysteries and you enjoyed following along today, just reply back and let me know! Until next time! --------------------------------------------------------------- Sincerely, Kamal Patel, Nick Milazzo, and Morgan Pfiffner Follow us on: [Facebook]( [Twitter]( [LinkedIn]( [Instagram](=) [About Examine]( | [Careers]() | [Member’s Area]() [Unlock Examine+]( PO Box 592, Station-P, Toronto, Ontario M5S 2T1 [Switch to weekly emails](=) | [Opt out of all emails](