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!

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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
    • Here's what you need to know:
      • Free-form EAA supplementation (not derived from exogenous intact protein) is a robust stimulator of muscle protein synthesis and turnover.
      • EAAs stimulate muscle protein synthesis more than an isonitrogenous protein isolate.
      • EAA ingestion produces a rapid rise in peripheral concentrations and inward transport of amino acids into skeletal muscle.
      • EAA stimulation of muscle protein synthesis can occur with multiple dosages and does not interfere with meal effects.
      • Individual EAAs or groups of them may initiate the stimulatory process; however, significant and sustained stimulation occurs when all EAAs are consumed.
      • EAA stimulation of protein synthesis at rest occurs in dosages ranging from 1.5 g to 18 g.
      • A greater percentage of leucine (%/g) contained in ingested compositions of EAAs is required to maximally stimulate muscle protein synthesis populations (aging, clinical pathologies) that demonstrate anabolic resistance.
      • In anabolic-resistant populations, longitudinal EAA supplementation improves functional outcomes.
      • The effects of EAAs and exercise are interactive, such that the combined effects are magnified. This interaction is due to a greater delivery of EAAs to exercising muscle by increased blood flow and higher blood EAA concentrations.
      • Anabolic responses are consistently reported with combinations of EAA ingestion with either resistance or aerobic exercise. This effect is preserved with aging.
      • Free form EAA supplementation is well within the safe upper limit of habitual daily consumption.
      • EAA supplementation is efficacious in the vast majority of clinical studies and conditions.
      • Numerous longitudinal studies involving EAA supplementation in aging populations consistently report favorable improvements in metabolic as well as functional outcomes.
      • More research is needed to examine the potential impact of EAA administration in athletic populations that are intentionally or unintentionally undergoing energy deprivation on changes in muscle protein metabolism and associated performance and body composition changes.
      • More research is needed to examine the role of EAA administration to athletic populations that go through unexpected and sudden periods of inactivity likely secondary to acute injuries and rehabilitation periods that routinely follow surgical interventions.
  • 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,” including…
    • Spirulina, psyllium, chitosan, green tea extract, garcinia, curcumin, black seed (Nigella sativa), glucomannan (a dietary fiber), cocoa extract, garlic, ginger, grape seed extract, green coffee extract, resveratrol, saffron, capsaicin, cinnamon, and flaxseed.
    • The winner? Spirulina (−1.77kg/3.90lb.), surprisingly, followed by psyllium (−3.70kg/8.16lb.), black seed (−2.09kg/4.61lb.), chitosan (−1.70kg/3.75lb.), curcumin (−0.82kg/1.81lb.).
    • What’s spirulina? Spirulina is a blue-green algae that has been studied for its health benefits. It’s a great source of protein and has been shown to boost weight loss by increasing metabolism, improving muscle mass, preventing cravings, and reducing appetite: “Effects of spirulina on weight loss and blood lipids: A review.”
    • Where do you get spirulina? Most health food stores have it, but make sure you get the organic, pure stuff. One brand I’ve used lately is Royal Spirulina. You can get it here…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

Resources mentioned:

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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

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Ask Ben a Podcast Question

8 thoughts on “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!

  1. River says:

    Love this! You rock Ben 💪

  2. Jordan says:

    You stated in the podcast that Royal Spirulina is fresh harvested, frozen, and then shipped to the customer. This is no longer true! They freeze dry their Spirulina. So I would NOT recommend it, unless they return to shipping fresh frozen Spirulina!

  3. Jeff Powers says:

    Where did you get Royal Spirulina for $45 per pound? I can only find it at https://www.goodnature.com/products/royal-spirulina-full-spectrum-450g for $139 per pound.

    1. Jordan says:

      Yeah I have no idea what Ben is talking about! It is not sold at that price point
      Also, Ben said that Royal Spirulina is shipped fresh frozen to customers. But this is not true. They freeze dry it, which is really disappointing!

      1. Bob says:

        And he directs us to ask Qs here but yet doesn’t answer any? God does not heal all and God should not be the #1 most important thing on a healing journey. Price is :)

  4. Bob says:

    Nitric oxide, yes or no? I see all these beet products promising increased NO levels yet PubMed articles stating one of the benefits of methylene blue is NO suppression. What do you say?

  5. Martin says:

    Hello Ben,

    I am intrigued by this episode’s coverage of seed oils in light of your 9/21 episode with Andreas Wicker. Almost all biohackers/functional medicine practitioners I’ve read or listened to say to stay away from seed oils, and you highlight the dangers of HNE from seed oils in this episode. You and Andreas addressed this discrepancy and stated that his products are much better due to Wecker’s advanced expeller process, but it seems strange that I have not run across him in other places (i.e., Dave Asprey, Mark Hyman, et al.).

    So, please provide us with an update: Have you been using Andreas Wecker’s oils since that episode came out in 2021? If so, with what results? If not, why not?

    Thank you!

  6. Elon says:

    Ben, any suggestions for:

    Peyronie’s Disease or Dupuytren’s Contracture?

    Pain sensitivity syndrome? Fibromyalgia.

    Thanks. Elon

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