[Examine Newsletter] December 2023 Updates

See what’s new at Examine over the past month!  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ [Examine]( [View in browser]() Hello! Here’s your recap of Examine’s December 2023 updates. Examine’s New Year’s sale is on until January 3! Get a head start on your health goals and resolutions with an Examine+ Yearly membership for $180 [$144 (20% off)](. Or save even more with an Examine+ Lifetime membership for $799 [$499 (38% off)](. Try completely risk-free with our 60-day money-back guarantee. --------------------------------------------------------------- Examine pages we updated last month Dec 21, 2023 It’s Nick, Lead Researcher at Examine. I hope everyone is settling comfortably into the winter holidays. We are just about to close the year off, and I wanted to reach out one more time to show you what’s been published recently! Feedback of the week: How easy is it to find what you're looking for on Examine? - [A) Easy]( - [B) It's okay, but it can be better]( - [C) Difficult]() Tap an answer or reply to this email to let us know! Major Updates (Considerable updates to the FAQs, database, or both.) - [Alpha-GPC]( - [Alpha-linolenic Acid]() - [Caffeine](=) - [Chlorophyll](=) - [Elderberry]() - [Evening Primrose Oil](=) - [Fish Oil](=) - [Fluoride]() - [GLP-1](=) - [Iron]() - [Lavender](=) - [Mediterranean Diet]( - [Passionflower]() - [Phosphatidylserine]( - [Valerian](=) - [Vitamin D]( Minor Updates (Small additions, changes, or corrections.) - [BPC-157]() - [Fish Oil](=) - [Gastroesophageal Reflux Disease (GERD)]( - [Lactation](=) - [Major Adverse Cardiac Events (MACE)]( - [N-acetylcysteine]() - [Sauna]() - [Vitamin C]( Plus, in case you missed it: Examine has a [referral program](! Just log into your Examine account, copy 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. --------------------------------------------------------------- 📅 Top 5 Study Summaries for December Dec 14, 2023 Every month, we summarize 150+ recent studies for our [Examine+ Members](. You can read five of this 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. [Caffeine improves exercise performance … if you have the right genes](=) In this meta-analysis of randomized controlled trials, caffeine improved exercise performance in participants categorized as having “fast” or “intermediate” caffeine-metabolizing genes but reduced performance in participants with “slow” caffeine-metabolizing genes. [Ashwagandha for stress and anxiety]() In this randomized controlled trial, supplementing with ashwagandha improved levels of stress and anxiety in people with mild to moderate stress and anxiety. [How different amounts of walking influence fat burning and metabolic responses]( In this randomized controlled trial, walking 5,000 steps or more during a single day increased fat oxidation compared to walking only 2,000 steps, and walking 10,000 steps during a single day improved the metabolic response to a high-fat pizza meal. [Eat more plants, reduce your risk of death and disease?]() In this meta-analysis of prospective cohort studies, higher adherence to a plant-based diet was associated with a reduced risk of death and chronic diseases. [How much protein is needed to maximize muscle protein synthesis in trained women?]( In this randomized controlled trial in resistance-trained women, ingesting 30 grams of whey protein after performing resistance exercise maximally stimulated muscle protein synthesis. You can also check out the [most-favorited summaries from previous months]().🔥 --------------------------------------------------------------- We’re developing Examine Pro, which will have more features for professional use like generating handouts and protocols from Examine’s FAQs and Supplement Guides. If you’re interested in these features or have any suggestions, please reply to this email, we’d love to chat! --------------------------------------------------------------- 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. --------------------------------------------------------------- Healthy people have a thousand wishes ... Dec 7, 2023 “Healthy people have a thousand wishes, while sick people have just one.” We’ve had about 60 total team members since Examine was founded in 2011. Most are still on the team. Four of those team members would consider giving everything they have to feel better: - One had a [stroke](=) that caused a variety of persistent, sucky effects - One has severe [myalgic encephalomyelitis (chronic fatigue syndrome)](=) - One has widespread joint pain from [Ehlers-Danlos syndrome]( - One has severe [chronic depression]( in addition to other health issues When you’re feeling consistently yucky and there’s no great treatments available, it can be hard to create brainspace for typical goals: cultivate relationships, pursue your ambitions and hobbies, get fit, and so on. I know that some of you can relate to this. Many others of our readers have close family or friends who can relate. This email might even bring up unpleasant emotions for you. I’m sorry for springing this on you in your inbox. But according to my armchair psychiatry, unpleasant emotions about health can sometimes be revealing. To illustrate that, here’s a salient short story: --------------------------------------------------------------- On my birthday in 2012, I was in a theater watching the first Avengers movie. There was a scene where a [gargantuan alien enemy is about to attack the team](). The Avengers counted on Dr. Bruce Banner to get angry and turn into the mighty Hulk, but the enemy was nearly on top of them and Banner hadn’t transformed yet. Would he be able to gather enough anger to bring out the Hulk? Captain America quips, “Dr. Banner, now might be a really good time for you to get angry.” In a legendary superhero moment, Banner replies “That’s my secret Cap … I’m always angry.” He then transforms into the Hulk and kicks some giant alien butt. I shed one solitary tear. What the heck happened?? I’d never cried during a movie before, and I definitely couldn’t relate to Banner’s rage. But Banner had a secret that felt all too familiar: he consistently felt unease, in a way that his peers couldn’t relate to and he rarely communicated. The unease builds and builds, without a good way to release it. I deal with a joint pain condition rather than a gamma radiation induced monster bottled up inside, yet the scene resonated, and it resonated hard. If you have a tough [health condition](=) or double-edged mutant powers, the bad news is Examine probably can’t magically solve your issues. If only it were that easy! Maybe I just need to gather more Infinity Stones … The good news is that we occasionally hear from Examine readers who have been helped in amazing ways by evidence and other subtle yet still impactful ways. (You should see some of the touching emails we get.) Just know that we’ll be working harder on [intervention page]( updates in 2024 than ever before, so that you’ll at least have new evidence to consider. --------------------------------------------------------------- Examine will always analyze research on a wide variety of topics, but we also want to get a baseline sense of what our readers want most. Click the button that most applies to you: - [I’d like to improve a health condition that can feel all-consuming, like those mentioned earlier.]( - [I’d like to improve or prevent a health condition that’s not all-consuming like those mentioned earlier.]() - [I’m looking to optimize aspects of health like cognition, sleep, or aesthetics.]( - [I’m looking to lose weight, get ripped, or improve athletic performance.]( - [I mostly read Examine to help patients and clients, not myself or friends and family.](=) If you’re fairly healthy or looking to get ripped, don’t feel bad! Life is hard in a million ways that don’t have to do with health. It’s not at all frivolous to want to look and feel better. By the way, I’ll try to adjust the results we get based on the likelihood of different types of people reading all the way through this email to the clickable buttons. After all, the email wasn’t about getting ripped, so fewer people who match that goal will have read all the way through. Can’t have bias creep into the process … it’s not the Examine way! Sincerely, Kamal Patel, Nick Milazzo, and Morgan Pfiffner P.S. Are you a health professional with patients or clients who ask you about supplements? We’re developing Examine Pro, which will enable health professionals to generate handouts and protocols from Examine’s FAQs and Supplement Guides. If you would be interested in using this feature, please reply to this email. We’d love to chat! 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](