Supplementing with HMB

Muscle mass, aerobic training, and preventing muscle loss in aging

Genetic Lifehacks

Brand New Genetic Lifehacks article: 

HMB Supplement and Muscle Mass

HMB is a dietary supplement that helps prevent muscle loss associated with aging and cancer. It is a metabolite of leucine and protects against muscle breakdown while also promoting muscle growth. HMB isn’t just for gym rats and bodybuilders, it has serious implications for maintaining muscle mass as we age. However, there is also new research showing that HMB interacts with the immune system and promotes IL-17 release from activated Th17 cells. 

This new article explores the research on HMB for building muscle mass in weight lifting, increasing aerobic fitness, and preventing muscle loss in aging or in cancer. 

Updated articles:

Picking the Right Weight Loss Diet for Your Genes

Is there a perfect diet? The POUNDS Lost trial tried to answer this question. The study involved over 800 people who ate either one of two styles of low-carb or one of two styles of low-fat diet for over two years. Overall, the dieters had a modest 6% weight loss, with a similar average for all four diet groups. The researchers, though, took it a step further and looked at how genetic variants interact with their diet and weight loss. They found quite a few connections between genetic variants and different types of diets. 

Check out the Genotype report in the article to see how your genes impact weight loss on different types of diets.
 

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What I've been reading:

1) Creatine supplementation for post-Covid fatigue syndrome

This placebo-controlled study in the journal Food Science & Nutrition (2023) showed that 4g of creatine per day reduced symptoms of fatigue in patients with long Covid after six months.  

2) Moderate caffeine consumption linked to lower risk of cardiometabolic diseases

A new study shows that three cups of caffeinated coffee a day significantly decreases the relative risk of type 2 diabetes, coronary heart disease, and stroke. The study was based on 500,000 participants in the UK Biobank.

Related Genetic LIfehacks Article: Coffee and Your Genes (Caffeine metabolism and jittery / anxiety from caffeine)

3) Processed foods increase type 2 diabetes risk

A new study on ultra-processed food intake showed a significant increase in type 2 diabetes risk. From the article: "They found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk, but this risk can be lowered by consuming less-processed foods instead." Unsurprisingly, the top risky foods were savory snacks, ready-to-eat meals, and sugary soda. Breaking news - junk food isn't good for you.

Related Genetic Lifehacks article: Printable Diabetes Genetic Risk Report

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Graphical overviews for the new article (for all the visual learners):