Q&A 466: A Guide To Essential Amino Acids, The Best Fat Loss Supplements, Can You Gain Muscle If You're Old, Pelvic Tilt Fixes & Much More!
Ben Greenfield
Jan 4, 2024
Episode description
News Flashes
Brand new research on essential amino acids (EAAs) by the International Society of Sports Nutrition (ISSN) is enormously beneficial when it comes to wrapping your head around why EAAs are one of my top, go-to supplements of all time: "International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance"...05:35
What are the best supplements for fat loss? A recent meta-analysis of 111 randomized controlled trials has officially been performed. Eighteen different supplements were examined in "Comparative effects of nutraceuticals on body weight in adults who are overweight or obese: A systematic review and network meta-analysis of 111 randomized clinical trials," ...25:38
The next time someone tells you canola oil and the like aren’t *really* that bad for you, ask them if they’ve ever heard of HNE. It stands for “4-hydroxynonenal.” HNE forms when corn oil, canola oil, and soybean oil are heated to a high temperature in the presence of oxygen. High reactivity of HNE results in damaging effects on different proteins, changing their function and stability. The formation of cross-linked HNE-protein adducts can influence the cellular senescence process and, therefore, contribute to organismal aging — yikes! "4-Hydroxynonenal (HNE) modified proteins in metabolic diseases" and "4-Hydroxy-Trans-2-Nonenal and Frying"...36:07
If you lift weights, you can gain strength and muscle mass even if you’re 85+. "Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65–75 Years and Older Adults Above 85 Years" and "High-intensity strength training in nonagenarians. Effects on skeletal muscle"...42:05
Q: Bruce asks: Hi Ben, do you have any advice for fixing an anterior pelvic tilt? I have done a ton of exercises for the last two years and I'm not seeing any real results...46:16
Q: Are LED lights bad for us?...53:01
Full Show Notes: https://bengreenfieldlife.com/466
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Mindsip insights from this episode:
Boost lean body mass with essential amino acids for older adults
In one study, older women taking 15 grams of essential amino acids daily increased their lean body mass significantly, even without exercising.
Replace artificial lighting with natural sunlight for better health
LED and fluorescent lights lack the balancing red and infrared spectrums of sunlight, which can generate stress responses and negatively impact health.
Choose LED bulbs with high CRI and warm color temperature
When buying an LED bulb, look for a Color Rendering Index (CRI) of 95 or more and a warm color temperature around 2700 Kelvins.
Build muscle and strength after age 85 with resistance training
A new study shows that individuals over 85 can gain muscle and strength from resistance training just as effectively as people aged 65-75.
Avoid heated polyunsaturated oils to prevent toxic aging compounds
Heated polyunsaturated cooking oils like canola and soybean form a toxic, aging-accelerating compound called HNE (4-hydroxy-2-nonenal).
Correct anterior pelvic tilt with targeted exercises
Anterior pelvic tilt, or 'Donald Duck posture,' affects up to 85% of males and can be fixed with exercises like the couch stretch and glute bridges.
Limit oxidative damage from vegetable oils with spirulina
Consuming about a heaping teaspoon of spirulina can act like a sponge to help limit the oxidative damage from consuming vegetable oils.
Leverage spirulina for effective weight loss
In a meta-analysis of 18 different supplements, spirulina showed the highest certainty of evidence for weight loss, averaging about 3.9 pounds.
Time amino acid intake before workouts for optimal muscle growth
It appears to be more effective to consume essential amino acids before a workout rather than after to better stimulate muscle protein synthesis.
Stimulate muscle growth with essential amino acids
Essential amino acids work primarily by stimulating new muscle protein synthesis, not by preventing existing muscle from being broken down.
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