How much protein do you need per day?

As with most things in nutrition, it depends — on your health, goals, physical activity, and more.

Read Examine’s Optimal Protein Intake Guide to see how much protein you need: examine.news/tw240417-2

#examined #protein #nutrition

ICYMI!

Answer: True

In a 2-year randomized controlled study, daily multivitamin supplementation improved episodic memory, but not executive function or attention, in a cohort of older adults.

Read more at: examine.news/tw240417

#examined #multivitamins #brainhealth #cognition

In this randomized controlled trial, combining alternate-day fasting (ADF) with aerobic exercise decreased liver fat more than ADF or exercise alone in people with nonalcoholic fatty liver disease.

Learn more: examine.news/tw240416

#examined #adf #liver #diet

POP QUIZ:

True or False: Daily multivitamin supplementation may improve episodic memory in older adults.

ICYMI!

In this meta-analysis, the intake of dietary fiber was associated with lower odds of depression in both adults and children.

Learn more: examine.news/tw240415-2

#examined #diet #mentalhealth #fiber #depression

Our goal has always been to build a company *we* would want to interact with ourselves.

Did you know?

There is no evidence to suggest 10,000 hours of practice is necessary to become an expert at a skill.

...

Ericcson K.A. 𝘉𝘳 𝘑 𝘚𝘱𝘰𝘳𝘵𝘴 𝘔𝘦𝘥. 2013 Jun

Learn more about brain health: examine.news/tw240415

#examined #brain #health #practice

Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy

Summary:
examine.com/research-feed/… via Examine.com

Original Paper:
onlinelibrary.wiley.com/doi/10.1002/ej…

Do you set up your phone to prevent disruptions during your sleep?

#examined #sleep

In this 8-week randomized controlled trial, a static stretching program and a resistance training program had similar effects on strength and muscle mass in recreationally active participants.

Read more at: examine.news/tw240412

#examined #stretching #musclegains #strength

In this meta-analysis of randomized controlled trials, greater amounts of exercise corresponded with greater reductions in visceral fat, which was not the case for caloric restriction.

Learn more: examine.news/tw240411-2

#examined #exercise #fatloss #obesity

Each month, we summarize 150+ recent studies for our Members. You can read five of this month’s most favorited Study Summaries 𝙛𝙤𝙧 𝙛𝙧𝙚𝙚: examine.news/tw240411

Editor’s Picks (more in-depth summaries with graphics) are tagged with a highlighter.⁠ ⁠

#examined #health

In this meta-analysis of randomized controlled trials, supplementation with magnesium improved cardiovascular and metabolic parameters among participants with type 2 diabetes.

Learn more: examine.news/tw240410-2

#examined #magnesium #diabetes #cardiovascular

Answer: Reactive hypoglycemia

Reactive hypoglycemia is a type of low blood sugar occurring after a meal. It can happen in people with or without diabetes but may predispose someone to insulin resistance.

Read more about this condition at examine.news/tw240410

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In this randomized controlled trial, 2 years of calorie restriction slowed the pace of estimated biological aging in healthy adults.

Read our full Study Summary: examine.news/tw240409

#examined #aging #calories #health

ICYMI 🌶️

In this meta-analysis, the highest level of chili pepper consumption was associated with higher odds of developing gastrointestinal cancers.

Read the full Study Summary: examine.news/tw240408-2

#examined #diet #gastrointestinal #cancer #chilipepper

Did you know?

Ingesting peppermint oil is a popular treatment for irritable bowel syndrome (IBS), but it causes heartburn in some people. This may be because it relaxes the esophageal sphincter, allowing acid to reflux.

Learn more about IBS: examine.news/tw240408

#examined