[Examine Newsletter] July 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 July 2024 updates. --------------------------------------------------------------- Examine’s newest page updates July 5, 2024 It’s Nick, Head of Research at Examine. We’ve completed a number of good [page updates]( since I last emailed you — check them out: Major Updates (Considerable updates to the FAQs, database, or both.) - [5-HTP]( is the precursor to serotonin, a neurotransmitter involved in regulating many body processes like mood, sleep, and appetite. 5-HTP can increase levels of serotonin in the brain, which may reduce symptoms of depression and reduce appetite. - [Akkermansia muciniphila]( is a species of bacteria found in the intestinal microbiome. A. muciniphila is generally considered to be health promoting and is thought to support our gastrointestinal and metabolic health. While A. muciniphila can be taken as a supplement, clinical research is needed to confirm whether this has any beneficial effects. - [Butterbur]() is an herb most commonly known for its use in migraine prevention. However, this herb has fallen out of favor due to the risk of liver toxicity in commercial formulations. - [Casein](=) is a type of protein found in milk, and it makes up about 80% of the proteins in cow’s milk. Casein is sometimes called a slow-digesting protein because it forms a gel in the stomach and therefore takes longer to digest than whey protein. - The [ketogenic diet]() limits carbohydrate intake and promotes a higher fat intake with a moderate amount of protein. Carbohydrates are usually limited to 50 grams per day. It has been used to help with weight loss, for glycemic control in people with diabetes, and as an adjunct treatment for treatment-resistant epilepsy. - [Magnesium]() is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions. - [N-acetylcysteine]() is a precursor for the amino acid L-cysteine. It has antioxidant, anti-inflammatory, and mucus thinning properties. NAC can act as a direct antioxidant, but more importantly, it provides the cysteine required for the production of glutathione, a powerful antioxidant produced in the body. NAC is commonly taken as a supplement for health and wellness and is used in clinical settings to treat drug overdose, cystic fibrosis, and chronic obstructive pulmonary disease. - [Phosphatidylserine]() is a fat-soluble amino acid derivative found in high amounts in the brain, where it contributes to cognitive functioning. Phosphatidylserine has been studied the most for cognition in adults over 50, for people with high chronic stress, and for exercise performance, but further research is needed to confirm any benefit. Minor Updates (Small additions, changes, or corrections.) - [Coenzyme Q10]() is a molecule found in mitochondria that plays a critical role in producing energy for the body. It also plays an important role in the endogenous antioxidant system. - [DHEA](=) is a steroid hormone produced by the adrenal glands. It’s a precursor to (i.e., is made into) estrogen and testosterone, and can exert weak benefits on its own. As an “antiaging” or performance enhancing supplement, its benefits are inconsistent. - [Resveratrol]( is a bioactive molecule found in plant sources such as grapes, peanuts, blueberries, and, famously, red wine. Resveratrol has anti-inflammatory and antioxidant properties that benefit cardiovascular function, glycemic control, and lipid metabolism. Although it’s promoted for lifespan extension, there’s no evidence for this effect in humans and limited evidence in animals. - [St. John’s Wort](=), also known as Hypericum perforatum HP, is an anti-depressant herb that is commonly used for its neurological effects. While it appears effective, it is well known to adversely interact with a variety of pharmaceuticals. A quick reminder: Do you want free, full access to [Examine+]( through your public or school library? Let your librarian know about our [library access page](=). Here are three way to do that: - Head to your local library’s website and tell them you love Examine and want library access, through their Contact Us page or “Suggest a Resource” link. - Visit your local library in person and let a librarian know. - Reply to this email and we’ll do the legwork if you send us your library’s contact page. They’ll be much more interested if the message comes directly from you though, so choose option #1 or #2 if possible! 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! --------------------------------------------------------------- 📅 Top 5 Study Summaries for July July 11, 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]() - [YouTube]() [Lemon verbena for improving sleep]( In this randomized controlled trial, supplementing with lemon verbena improved sleep quality among adults with sleep disturbances. [Should you eat a plant-based or animal-based preworkout meal?]( In this randomized controlled trial, consuming a plant-based meal improved endothelial function and maximal aerobic exercise capacity compared to a meal containing meat. [Human brains seem to be getting bigger]() This study examined the brains of people born in the 1930s to the 1970s. Researchers found that people born in more recent decades have larger brains. Possible explanations for this include increased education rates, lower smoking rates, and reduced rates of undernutrition. [Resistance exercise or aerobic exercise? Why not both?](=) In this randomized controlled trial in women with obesity, a combination of resistance exercise and aerobic exercise was better than either type of exercise alone for improving body composition and fitness, despite the exercise interventions being time-matched. [How does meal timing and chronotype affect postmeal glycemic response?]( In this randomized controlled trial in young adults, consuming a high-glycemic-index meal in the morning, compared to the evening, resulted in lower postmeal glucose levels in participants with an early chronotype (“early birds”) but not in those with late chronotype (“night owls”). 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](). --------------------------------------------------------------- What questions do you have for Examine? July 18, 2024 This Tuesday, we reached 250,000 email subscribers: On the one hand: neat! A quarter of a million people get these updates. Not bad for a group of science nerds that’s never received outside funding or tried to market themselves in conventional ways. On the other hand: who really cares? My goal is to provide you with useful health information, not brag. So I’ll take this opportunity to improve the newsletter. The Examine team is going to start directly answering some of your questions, starting next month. What questions do you have for Examine? Unfortunately, we can’t answer all your questions, no matter how much we want to. We just don’t have the resources. But we want to address some questions that fall into specific categories, like these: - Common questions that we hear all the time - Questions about emerging topics - Questions on complex science that’s hard to understand - Practical questions And we want to get these questions directly from you. But since I don’t want to be inundated, let’s try this first: If your email address starts with a K or a P, feel free to reply to this email with a burning question you have. Otherwise, please hold your horses until your name is called. We’ll only be opening questions from email addresses starting with K or P. To maximize the likelihood of having your question answered, try to follow these guidelines: - Keep it succinct. If it’s more than 100 words, I’ll likely skip it. - Don’t hyperfocus on your personal situation. These answers are meant to help our audience, not just you. - Your question can be about nutrition, supplements, research methods, or anything that we generally cover on the website. I’m both curious and excited to see what questions we get! While we can’t answer all the questions we receive, we’ll get to at least a handful of them. --------------------------------------------------------------- Sincerely, Kamal Patel, Nick Milazzo, and Morgan Pfiffner Follow us on: [LinkedIn]( [Instagram](=) [Facebook]( [YouTube]() [WhatsApp]() [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](