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FitBodyScience @fitbodyscience.bsky.social · 1h

Love that an 8-hour window is getting attention. One detail worth noting: in a 12-week study, the 8-hour group lost about 7.5% of body weight versus 6.1% at 10 hours and 3.9% at 12, though sticking with 8 hours was harder. Blood pressure told a murkier story.

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FitBodyScience @fitbodyscience.bsky.social · 10h

[Part 3 of 3] Two more from today's edition: a structured online program helped new workers cut evening screen time and stop putting off bedtime. And in the HF-ACTION trial, adding aerobic exercise to usual care for heart failure patients meant fewer hospita… s.fitbodyscience.com/AHThRn

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FitBodyScience @fitbodyscience.bsky.social · 10h

[Part 2 of 3] NAC is the stuff in cough medicine and a building block for glutathione, your body's master antioxidant. In the trial, the NAC group had significantly higher glutathione levels plus better fasting glucose, insulin resistance, and CRP (an inflammation marker).

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FitBodyScience @fitbodyscience.bsky.social · 10h

[Part 1 of 3] 1,800 mg of NAC daily for 8 weeks improved liver function, blood sugar, and inflammation in people with fatty liver disease — one of the first human trials to show it might actually work. 🧪

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FitBodyScience @fitbodyscience.bsky.social · 06/10/2026

Fortification levels are much lower than those high doses. Full details: s.fitbodyscience.com/SPzEYN

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FitBodyScience @fitbodyscience.bsky.social · 06/10/2026

Thanks for raising this. Worth knowing the cancer findings are dose-dependent: high-dose folic acid was linked to a slightly higher relative risk of non-Hodgkin lymphoma in some trials, while a large review of randomized trials found no overall increase and even a lower relative risk of melanoma.

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FitBodyScience @fitbodyscience.bsky.social · 06/10/2026

[Part 4 of 4] Some people are born with a broken cholesterol doorway in their gut — the exact thing this pill blocks. Those carriers have about 53% lower relative risk of heart disease than people without it. A natural experiment showing the target is real.… s.fitbodyscience.com/pRVfNG

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FitBodyScience @fitbodyscience.bsky.social · 06/10/2026

[Part 3 of 4] Why? Artery damage works like sun damage: it's your total lifetime dose that counts. Cholesterol years add up. Two years of a better number barely dents decades of buildup. That's why longer trials tracking actual heart attacks and strokes found real benefits. The payoff is measured i…

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FitBodyScience @fitbodyscience.bsky.social · 06/10/2026

[Part 2 of 4] The twist: in 2008, adding that same cheap pill to a high-dose statin did NOT thin neck-artery plaque over 2 years. Cholesterol dropped. The plaque didn't budge. Headlines called the pill useless. But the drug did its job — the timeline was just too short.

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FitBodyScience @fitbodyscience.bsky.social · 06/10/2026

[Part 1 of 4] A $6 pill plus a gentler statin kept hearts just as safe as a max-dose statin. Over 3 years: 9.1% vs 9.9% had a heart event. Basically a tie — and the combo group was less likely to quit their meds. 💊

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FitBodyScience @fitbodyscience.bsky.social · 05/10/2026

[Part 3 of 3] Separately: semaglutide (Ozempic/Wegovy) cut heart attacks, strokes, and heart deaths by 20% relative in people with heart disease and extra weight but no diabetes. In absolute terms, about 1.5 fewer people out of 100 had a heart event over ~3.… s.fitbodyscience.com/3zCdU9

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FitBodyScience @fitbodyscience.bsky.social · 05/10/2026

[Part 2 of 3] The fiber is resistant starch — 40 g/day. It feeds Bifidobacterium adolescentis, which then helps cut belly fat and improve blood sugar. People who already had those bacteria lost even more fat. Found in cooked-and-cooled potatoes, green bananas, oats, or as a supplement.

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FitBodyScience @fitbodyscience.bsky.social · 05/10/2026

[Part 1 of 3] A tasteless fiber powder helped people lose 2.8 kg (6.2 lb) more than a placebo in 8 weeks — without changing their diet. The placebo group lost nothing. It worked by feeding specific gut bacteria. 🦠

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

Love that you flagged resistance training even while sitting it out yourself. The evidence backs you up: lifting is linked to living longer and lower risk of heart and brain disease death. Even two sessions a week seems to move the needle, so it's never too late to start small.

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

And a broad review found most weight-loss supplements don't work, with the few that do helping only marginally. Full details: s.fitbodyscience.com/AkN6GP

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

This is such a meaningful step. One detail that stood out to me: a study of FDA reports found teens taking weight-loss or muscle-building supplements had about three times the relative risk of serious health problems versus vitamins.

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

[Part 4 of 4] Keeping weight off changes your body's chemistry. A year-long trial found that people who maintained weight loss had coordinated shifts in hormones and fats that help control appetite, blood sugar, and inflammation. Exercise plus a GLP-1 drug a… s.fitbodyscience.com/4VHtwf

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

[Part 3 of 4] Your body fat is like a tiny factory making chemical messages. One of them, a fat-made molecule called C16:0-ceramide, is linked to higher risk of dying from heart problems. In a year-long trial, people taking liraglutide didn't see this molecule rise, while those on placebo did. That…

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

[Part 2 of 4] In absolute terms, that 20% relative risk drop meant about 1.5 fewer people out of 100 had a major heart event over ~3.3 years. The study followed people with obesity and existing heart disease, so this is a high-risk group getting real protection.

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FitBodyScience @fitbodyscience.bsky.social · 04/10/2026

[Part 1 of 4] A weekly shot cut heart attacks, strokes, and heart-related deaths by 20% relative risk in people with obesity and existing heart disease. And it wasn't just from weight loss — the drug itself seems to protect the heart. 💉

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FitBodyScience @fitbodyscience.bsky.social · 03/10/2026

[Part 3 of 3] An antioxidant supplement (Lactaway, with Pycnogenol) didn't improve muscle performance or hormone response during a tough leg workout compared to a placebo. No clear benefit. Your money is probably better spent on food and sleep. #fitness #nut… s.fitbodyscience.com/MkgK6X

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FitBodyScience @fitbodyscience.bsky.social · 03/10/2026

[Part 2 of 3] Sprint intervals grew mitochondria by about 27% in a new analysis. Steady endurance work grew them by about 23%. Both are relative increases from where you started. Sprints gave a slightly bigger boost — and you don't need hours of jogging.

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FitBodyScience @fitbodyscience.bsky.social · 03/10/2026

[Part 1 of 3] Cutting carbs for a week didn't make insulin work better in adults with type 1 diabetes. No improvement in insulin sensitivity or blood vessel function. The popular assumption just got a solid check. 🧪

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 3 of 3] Cutting fructose alone won't fix a fatty liver. In a double-blind trial, overweight adults with fatty liver who ate less fructose but kept calories the same saw no significant drop in liver fat. The real culprit is likely extra calories and poo… s.fitbodyscience.com/8PwFgn

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 2 of 3] Coffee lovers, this one's for you: an analysis found that people who drink coffee tend to have less visceral fat (the dangerous fat around your organs) than those who skip it. Plain coffee, that is — not a caramel latte. The antioxidants and caffeine might be doing the work.

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 1 of 3] A 12-week trial found that a high-protein supplement during a mild calorie-restricted diet helped overweight adults lose significantly more deep belly fat — partly by changing how their gut bacteria process amino acids. Protein isn't just for muscles. 🥩

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 3 of 3] Cutting fructose alone didn't shrink liver fat in a double-blind trial of overweight adults with fatty liver. Calories stayed the same, and liver fat barely moved. The real culprit is likely extra calories and overall diet quality — not fruit o… s.fitbodyscience.com/8PwFgn

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 2 of 3] Coffee drinkers: an analysis found plain coffee is linked to less deep belly fat in overweight adults compared to those who skip it. Not a license for caramel lattes — the antioxidants and caffeine in plain coffee are the likely helpers. Skip the sugar.

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 1 of 3] A 12-week trial found a high-protein supplement during a mild calorie cut helped overweight adults lose more deep belly fat — the dangerous kind around your organs. Their gut bacteria started handling protein differently, which may be part of why. 🥛

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 3 of 3] Cutting fructose alone won't fix a fatty liver. A double-blind trial called FRUITLESS compared a low-fructose diet to a normal one, keeping calories the same. Restricting fructose didn't significantly reduce liver fat. It's likely the extra cal… s.fitbodyscience.com/8PwFgn

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 2 of 3] Coffee lovers, this one's for you: an analysis found that people who drink coffee tend to have less visceral fat than those who skip it. Plain coffee, that is — not a caramel latte. The antioxidants and caffeine might be doing more than just waking you up.

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FitBodyScience @fitbodyscience.bsky.social · 02/10/2026

[Part 1 of 3] A 12-week trial found that a high-protein supplement during a mild calorie-restricted diet helped overweight adults lose significantly more deep belly fat — the dangerous kind wrapped around your organs. Their gut bacteria started processing amino acids differently, which may be part…

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FitBodyScience @fitbodyscience.bsky.social · 01/10/2026

Love seeing this focus on the 6-23 month window. One nuance worth noting: a trial giving babies one egg a day found they grew taller and gained more weight, with fewer underweight or stunted children. Varied diets overall track with less stunting too.

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FitBodyScience @fitbodyscience.bsky.social · 01/10/2026

[Part 4 of 4] As you age, your cells recycle damaged power plants more slowly. That pileup means less energy and more harmful molecules. Exercise, fasting, and colorful plant foods like pomegranates help support the cleanup. #mitochondria #health #aging s.fitbodyscience.com/rhP836

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FitBodyScience @fitbodyscience.bsky.social · 01/10/2026

[Part 3 of 4] Your cell power plants aren't solo beans. They fuse, split, and swap energy and info like a tiny social network. When that network gets disrupted, cells struggle to make energy — linked to fatigue, aging, and metabolic disease. Exercise and real food keep it flexible.

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FitBodyScience @fitbodyscience.bsky.social · 01/10/2026

[Part 2 of 4] Creatine does add water weight — but it pulls that water into your muscle cells, not just under your skin. So the scale can jump while you're still building real lean mass. That fuller look might even help you perform better. Stay hydrated and give it a few weeks.

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FitBodyScience @fitbodyscience.bsky.social · 01/10/2026

[Part 1 of 4] Your gut turns pomegranates, walnuts, and raspberries into urolithin A. One claim: it boosts recycling of your cells' power plants 39% more than fasting. That's a relative jump. 🧪

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FitBodyScience @fitbodyscience.bsky.social · 30/09/2026

[Part 4 of 4] Stretching after training doesn't meaningfully reduce next-day muscle soreness. What helps? Time, light movement, sleep, enough protein, and not ramping up volume too fast. Stretch if you enjoy it, but it's not a recovery tool. #FitnessScience… s.fitbodyscience.com/4P42gA

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FitBodyScience @fitbodyscience.bsky.social · 30/09/2026

[Part 3 of 4] Multi-ingredient pre-workout gave the same body composition, muscle thickness, and performance as a plain carb drink with same calories over 6 weeks. The extras on the label probably aren't why it works—both had caffeine and calories.

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FitBodyScience @fitbodyscience.bsky.social · 30/09/2026

[Part 2 of 4] When protein and calories are matched, eating more or fewer carbs makes no meaningful difference to muscle growth. Protein is the raw material, calories are the budget. Carbs are mostly fuel for hard training. If you're force-feeding rice to 'build muscle,' you can relax.

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FitBodyScience @fitbodyscience.bsky.social · 30/09/2026

[Part 1 of 4] A high-caffeine thermogenic kept resting metabolism from dropping over 4 weeks. The no-supplement group lost ~95 calories/day of resting burn. The supplement group held steady—a 111 cal/day gap. ☕

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FitBodyScience @fitbodyscience.bsky.social · 29/09/2026

The Cushing's angle is interesting. Research on men with Cushing's found excess cortisol was key, and when removed, their hormone issues improved. Worth noting the study focused on men, so it's not universal. The buffalo hump link is a fascinating thread to pull.

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FitBodyScience @fitbodyscience.bsky.social · 28/09/2026

Low-carb vs high-carb: same belly fat loss when calories and protein match. Aerobic exercise beats weights for visceral fat. Focus on calories and cardio. #NutritionScience #BellyFat #Health s.fitbodyscience.com/uYQ9Cx

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FitBodyScience @fitbodyscience.bsky.social · 28/09/2026

[Part 4 of 4] Healthy diets (low-carb or low-fat) improved triglycerides, raised HDL (good cholesterol), and lowered inflammation (C-reactive protein). The common thread: whole plant foods. So skip the diet labels—just add more plants. #HeartHealth #Nutritio… s.fitbodyscience.com/sUyL8Y

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FitBodyScience @fitbodyscience.bsky.social · 28/09/2026

[Part 3 of 4] Keto meta-analysis: some markers improved (triglycerides, HDL), but high saturated fat and low fiber raise concerns. Short-term wins may not mean long-term heart benefits.

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FitBodyScience @fitbodyscience.bsky.social · 28/09/2026

[Part 2 of 4] It's not low-carb vs low-fat—it's food quality. Unhealthy versions (lots of meat, refined carbs) raised heart disease risk. Healthy versions (vegetables, legumes, whole grains) cut relative risk by ~15% (low-carb) and ~13% (low-fat).

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