Eat at least two fist-sized servings of berries every day
Dr Eric Helms and Dr Cliff Harvey debate the relative merits of lower- or higher-carb diets for bodybuilding prep and for leaning up while retaining muscle.
The novel coronavirus (COVID-19) poses a significant threat to public health and the global economy. In this article, Cliff looks into how we can best reduce our risks of transmission while also staying healthy.
Consider cutting fruit back to one or two servings a day
I was recently on the Roar Knowledge podcast with Alex Connor. Check out the cast where we chat about nutrition, performance, and how to *simply* get the most out of your nutrition.
A GREAT WAY TO get increased nutrient content into your diet is to eat a greater variety of coloured vegetables, fruits and berries.
Issue 3 | Volume 2 | March 2020 In this issue: This month, Cliff looks at the evidence behind diet and lifestyle for reducing the risk of dementia and other neurodegenerative disorders and how you can boost brain-power right now. Also this month, research commentary on a recent systematic review and meta-analysis on carbohydrate intake and metabolic syndrome risk, along with short research ‘bites’ on evening primrose oil, saunas and detox, and the paleo-keto diet. Featured article How to Optimise Brain Health & Reduce the Risk of Age-Related Cognitive Decline Brain health now and impending cognitive decline are two of the most pressing health considerations for people nowadays. In this review, Cliff looks at lifestyle, diet, and supplement interventions to help keep your brain healthy. Read the article here Articles All About: Nootropics Nootropics are supplements that purport to boost your brain-power and improve your cognition and mental performance. There are a lot of claims but many of these supplements lack research-backing. Find out what the evidence says about the most common and most studied nootropics. Read the article here Research Commentary Mini-research-reviews on: Is Evening Primrose Oil Worth Taking? What is the Evidence Behind the Palaeolithic Ketogenic Diet? Do Saunas Aid Detoxification? Does the Amount of Carbohydrate in the Diet Affect Metabolic Syndrome Risk? Members can download this month’s full issue below: [ppp_patron_only level=”10″] CARR-March-2020Download [/ppp_patron_only]
Vegetables are packed with vitamins, minerals, fibre and other essential nutrients.
The ‘paleo-keto’ diet, which combines two of the most popular diets is becoming more commonly used, but is the additional restriction necessary? What does the evidence tell us?
Nootropics are supplements that improve cognition and mental performance to better-than-normal levels. In this review, Cliff Harvey PhD looks at the evidence behind some of the most common and most-studied nootropics.
Reviews of the evidence have shown that there is little meaningful evidence to support the use of evening primrose oil (EPO) for breast tenderness or dermatitis.1, 2 But one review has suggested a benefit (versus drugs used for treatment) for breast pain. It should be noted that the studies cited within these reviews still offer many conflicts.2 There is only limited data on the use of primrose oil for schizophrenia but a Cochrane review of this application found no clear effect of EPO supplementation on schizophrenia.3 Primrose oil is probably not worth taking References 1. Stonemetz D. A Review of the Clinical Efficacy of Evening Primrose. Holistic Nursing Practice. 2008;22(3):171-4. 2. Sarayloo K, Najmabadi KM, Ghazanfarpour M. EFFECTS OF THE EVENING PRIMROSE OIL ON WOMEN’S MASTALGIA: A SYSTEMATIC REVIEW OF RANDOMIZED CONTROLLED TRIALS. The Malaysian Journal of Nursing. 2017;9(2):28-35. 3. Joy CB, Mumby-Croft R, Joy LA. Polyunsaturated fatty acid (fish or evening primrose oil) for schizophrenia. The Cochrane database of systematic reviews. 2000(2):Cd001257.
You will lose weight if you don’t eat, but much of this weight loss will be from water, and over time you will tap into substantial amounts of muscle tissue.
Whether the carbohydrate content of the diet affects metabolic risk or not is hotly debated. A recent systematic review and meta-analysis sheds some light on this topic. In this research commentary, Cliff Harvey PhD delves into this study and its implications.
Brain health, mental performance, and reducing the risk of diseases like dementia and Alzheimer’s are key aspects of health that are highly sought after. In this review, Cliff Harvey PhD looks at some of the diet, lifestyle, and supplement interventions that might boost brain-power and protect the brain.
Nutrition journals are great, but they aren’t always great all the time!
This is a powerful tool for creating accountability.
Weigh yourself only weekly or fortnightly as a measure of progress.
Refocus on REAL food.
Issue 2 | Volume 2 | February 2020 In this issue: This month, Cliff delves into the evidence behind the health effects of sweeteners. This issue includes a general review on non-nutritive sweeteners and then in-depth reviews of the human health effects of stevia and erythritol. Also this month, a look into recent controversy on the benefits and harms of a ketogenic diet for Ovarian Cancer. Featured article The Impact of Non-nutritive Sweeteners on Health Many people think that artificial or non-nutritive sweeteners increase the risk of microbiome damage, obesity, and cancer. In this overview, Cliff looks at the evidence for the impact of sweeteners on health. Read the article here Articles Is Erythritol Safe to Use? Erythritol is becoming commonly used as a sweetener added to supplements, foods, and drinks. There has been some concern about the health effects of erythritol and in this article, Cliff looks at the evidence for the impact of erythritol on health. Read the article here All You Need to Know About Stevia Stevia is now one of the most common natural non-nutritive sweeteners. There has been some concern about the potential for harm from stevia. In this article, Cliff looks at the evidence for the impact of stevia on health. Read the article here Are Low-Carb and Keto Diets ‘Bad’ for Ovarian Cancer? There has recently been significant discussion in clinical circles about the appropriateness of the ketogenic diet for the treatment of ovarian cancer. In this article, I summarise the available research…
There has recently been significant discussion in clinical circles about the appropriateness of the ketogenic diet for the treatment of ovarian cancer. In this article, I summarise the available research on ketogenic diets and ovarian cancer to shed some light on whether it is or isn’t appropriate…