- The Authors
Jeff Thiboutot
Matt Schoeneberger
CLA and Weight Management – Will it help?
It has been nearly a year since Matt and I completed SPEED. We recommended some weight loss supplements that we thought had enough evidence and real life applicability. To make sure that our recommendations are sound, Matt and I continually re-evaluate the evidence for our recommendations. One supplement that we did not recommend at the time was CLA. Based on some additional information I have come across since the publication of SPEED and a discussion with a professional acquaintance, I thought I would re-examine CLA for its ability to help with losing weight and keeping it off.
Here is the basic conclusion for those of you with a short attention span; from my extensive re-evaluation of the evidence CLA will help to reduce body fat, particularly in the midsection, and may help to preserve lean tissue, but its effects are so minor that the real world significance is very poor (it will cost about $42 to lose an additional 1.1 pounds a month). This means that the cost of the supplement, for most people, is not justified by the results it will produce. To learn more on how I came to that conclusion keep reading.
To read the entire report click here.
Filed under: Product Review, body composition, diet, fat loss, health — Jeff Thiboutot M.S. @ 9:58 am
Taurine – Does it boost energy?
Taurine is an amino acid, which is what proteins are made of. It is a ubiquitous ingredient in energy drinks and is often promoted as an energy booster. However, is there any evidence that ingesting larger than normal amounts of taurine will increase a person’s energy level?
Before getting to the “energy” aspect, I want to give you a short overview of what taurine is. As mentioned above, taurine is an amino acid and is a very important one. In fact, “taurine [has] considerable biological significance” (Lourenco, p.266). It is so important because it is found in almost every tissue in the body, particularly the heart, brain, skeletal muscles, pineal gland, liver and the retina. Due to its functions, taurine supplementation has been found to have a positive affect with many conditions such as hypertension, arrhythmias, seizures, macular degeneration, and diabetes. The amount of taurine used typically ranges from one to six grams a day. This amount is often many times higher than what is typically ingested from dietary sources, which ranges from 40 to 400mg/day for non-vegetarians to virtually none from a strict vegan diet. With respect to supplemental taurine, the safety of this supplement is very good and many grams a day is not likely to cause any significant adverse effects.
Taurine is considered a conditionally essential amino acid. This means that an adult can typically make enough taurine, in the body, from other amino acids, particularly cysteine. However, taking in higher amounts may have some benefits as mentioned above. Additionally, because dietary taurine is mostly found in animal products, particularly in seafood and organ meats, people that follow a vegetarian or vegan diet may benefit from supplementing with taurine.
Now what about the “energy” aspect of taurine? Well it seems that there is no good evidence that supplemental taurine, found in energy drinks or supplements, gives someone an energy boost or helps with maintaining a higher energy level. As mentioned above, taurine has the potential to have positive health effects and is considered very safe are relatively high levels for most people. But when it comes to more energy, it falls short. So why is it in energy drinks? Like many things, it sounds good and boosts sales! But, the fact is, it is not the ingredient in energy drinks or supplements that can give you an energy boost.
References
Braveman, E. (2002). The healing nutrients within. North Bergen, NJ. Basic Health.
Galloway, S. et al (2008). Seven days of oral taurine supplementation does not increase muscle taurine content or alter substrate metabolism during prolonged exercise in humans. J Appl Physiol; 105: 64-651.
Gupta, R.C. (2004). Taurine: Insurance of sound health. Indian J Pharm; 36(5): 333.
Lourenco, R. etal (2002). Taurine: a conditionally essential amino acid in humans? An overview in health and disease. Nutr Hosp; 17: 262-270.
Wesseling, S, et al (2009). Taurine: Red Bull or Red Herring? Hypertension; 53: 909-911.
Filed under: Product Review, Uncategorized, diet, health, nutrition — Jeff Thiboutot M.S. @ 8:41 am
New Review of S.P.E.E.D. – The Only Weight Loss Book Worth Reading!
Why do you want to read S.P.E.E.D?
The authors, Jeff Thiboutot and Matt Schoenberger offer valuable information in a clean, precise and easy to read format – Just the facts. Want more? They provide that too! This is precisely what makes S.P.E.E.D. different from most other weight loss books on the market today. If you want to learn where the information comes from, the authors offer a reference section after each chapter so that you, the reader can verify the actual research science that supports the information.
The authors understand that the obstacles to weight loss are not simply calories. After reading this book you’ll have a clearer understanding of what may be getting in the way of your weight loss along with a variety of solutions for your lifestyle. You’ll learn about many common weight loss myths that many people have come to believe as truths. For those who may already have the facts there is still much to be gleaned from S.P.E.E.D. Thiboutot & Schoenberger recognize that simply having the correct knowledge will not shed the pounds and provide a psychology chapter to help motivate the reader to turn the logic into action. The chapter begins with a wonderful quote from the Dhammapada that illustrates their point; : “However many words you read, however many you speak, what good will they do if you do not act upon them?” Act now – get this book.
Laurie Cagnassola
Director, Nutrition & Metabolism Society
Filed under: Product Review — Tags: weight loss — Matt Schoeneberger M.S. @ 10:52 am
Skechers Shape-Ups for Weight Loss?
Skechers’ new stab at a fitness product is a shoe with a large sole, purported to tone muscles (whatever that means), reduce body fat, improve circulation, aerobic conditioning and exercise tolerance, and improve posture while relieving muscle tension and back/joint problems.
WOW!
Skechers provides research on their website to back-up these claims. Let’s take a look.
1. One study shows that leg muscles are used more with Shape-ups than with standard sneakers. From this, they infer that Shape-ups will tone muscles, improve aerobic capacity and reduce bodyfat… haha, ok Skechers, good one.
Wait, you’re serious? Oh, man!
This study had only 10 subjects and the specifics are not provided. I could not find the study published in a peer-reviewed journal, so I contacted the lead researcher who referred me to Skechers. After a few communications back-and-forth, I’ve been unable to connect with Skechers to discuss the research.
2. The second study shows electromyographic analysis of muscle activity at different speeds with Shape-ups and normal shoes. Shape-ups scores higher at every speed.
“Wearing Shape-ups increases muscle activity, which leads to higher energy consumption compared to normal shoes, so exercising for a long time (walking) will burn subcutaneous fat and visceral fat, and effects such as firmer buttocks may be expected. This varies between individuals.”
Higher energy consumption by how much? 50% more? 1000% more? And, what are the raw numbers? Because the calorie burn numbers produced by walking for any sane length of time may turn out to be negligible in a weight loss effort.
Exercising for a long time will burn subcutaneous and visceral fat, eh? Just how long are we walking for here? Nothing burns fat like low-carb, restricted calorie eating. Nothing.
3. The third study is a 6-week trial at a Chiropractors office where some of his patients were given Shape-ups and told to continue exercise and diet as normal. Average weight loss is said to have been 3.25 lbs. and improvements in glutei strength and low back endurance were found.
This can barely be considered research. There is no control whatsoever and since that data are not published anywhere significant, this all basically means nothing.
In one article I read while trying to find the research, it was said that the women who wore Shape-ups in this trial reported improved posture. Well, a real research study has shown that simply telling people you’re investigating effects of a program on their posture improves their posture (2005 Harman)
These shoes are much like the Massai Barefoot Technology shoes that have been tested in better conditions and published in peer-reviewed journals… for physical therapy purposes, NOT for weight loss. (Romkes 2006, New 2007)
The sad part is people are buying into this as the thing that will help them finally achieve the body they’ve always dreamed of, and that couldn’t be further from the truth. Not only are these shoes practically worthless in terms of weight loss, but even worse, they’ll distract people from what they should really be doing to stay on the path to their ideal body. Instead of meticulously tracking their food intake and setting goals, staying active and getting enough sleep, people will mindlessly strap on their Shape-ups and begin their never-ending stroll down the road to nowhere…. and it pisses me off.
But not you. You’re following S.P.E.E.D. You’re reading this blog. You know better. Good for you!
Matt
Filed under: Product Review, Research — Tags: shape-ups, shoes, weight loss — Matt Schoeneberger M.S. @ 12:01 pm
