15 A retrospective of my debate with Gary Taubes.

By Alan Aragon

19 Expert roundtable: How do you stay in shape while

traveling the world?
Assembled by Armi Legge, featuring Armi, Dell Farrell,
James Clear, Jason Maxwell, JC Deen, Jon Goodman, and
Menno Henselmans

Copyright © May 1st, 2015 by Alan Aragon

Home: www.alanaragon.com/researchreview
Correspondence: aarrsupport@gmail.com

2 Natural bodybuilding contest preparation: what

recent case studies can tell us.
By Peter Fitschen

6 Potential role of milk fat globule membrane in

modulating plasma lipoproteins, gene expression,
and cholesterol metabolism in humans: a
randomized study.
Rosqvist F, et al. Am J Clin Nutr. 2015 May 27. doi:
10.3945/ajcn.115.107045. [Epub ahead of print] [AJCN]

7 Metabolic and physiologic effects from consuming

a hunter-gatherer (Paleolithic)-type diet in type 2
diabetes.
Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao
A, Sebastian A, Nolte Kennedy M, Frassetto L. Eur J Clin
Nutr. 2015 Apr 1. doi: 10.1038/ejcn.2015.39. [Epub ahead
of print] [PubMed]

9 Caffeine’s effect on sustained selective attention?

[ORIGINAL INVESTIGATION]
By Jamie Hale & Adam Lawson

13 Managing athletes with food sensitivities.

By Sarah Lewis, RD

Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 1


Natural bodybuilding contest preparation: what recent
case studies can tell us.
By Peter Fitschen
____________________________________________________
The sport of natural bodybuilding is growing rapidly. In the 4
largest professional natural bodybuilding sanctions (IFPA,
WNBF, NGA, and PNBA) and their amateur affiliates, there are
over 200 amateur and 60 professional competitions in 2015. In
addition, the number of competitors per competition continues to
increase. A decade ago, large natural pro qualifiers had around
50 competitors. Today, nearly every natural pro-qualifier has
100+ competitors, some exceeding 300 competitors. However,
despite the increase in popularity, limited research has been done
on bodybuilders during contest preparation. The purpose of this
review is to summarize peer-reviewed research on natural
bodybuilding preparation with a focus on 3 recent case studies in
natural bodybuilders.
When you type “bodybuilding” into pubmed, your search will
yield over 200 citations. A large number of these papers are
small studies and case studies characterizing negative
consequences of drug use in bodybuilders (for example1-4).
However, if you sift through all of these, you will find that there
are a large number of observational studies of bodybuilders
preparing for contest, primarily published the 1980’s and 1990’s.
In a majority of these studies, competitors were using what many
in the sport today would consider “broscience” to prepare for
competition.
In these studies, the duration of contest preparation was
generally short. One study reported that only 55 and 75 percent
of male and female participants, respectively, dieted for at least
2 months.5 As a result, competitors lost weight at a rate as high
as 4lbs/wk on average.6 In order to obtain this rate of loss,
competitors generally followed low-calorie diets high in protein
(as high as 85% of calories)7 and low in fat (as low as 9g/day8).
In addition, foods such as dairy, egg yolks, red meat, and sugar
were eliminated during contest preparation,6,8 carbohydrates
were not consumed after a certain time of day9 and meal
frequencies as high as 10 meals per day were consumed.9
Moreover, competitors performed a significant amount of cardio
(as much as 10hrs/wk10) in order to further increase their caloric
deficit. Repetition ranges were also increased9,11,12 and
competitors made drastic changes to water and sodium during
the week prior to competition. 5,9
As a result of these pre-contest strategies, competitors typically
lost 2-4 lbs of fat mass for every 1 lb of lean mass lost and many
studies reported that participants placed highly in their
contests.6,9-11,13 However, it should be noted that a large number
of study participants were using anabolic substances that may
have affected body composition changes during contest
preparation.5-7,9-13 In addition, most studies measured body
composition with calipers which may have induced a larger error
in body composition assessment.
Alan Aragon’s Research Review – May 2015
Although competitors placed highly in their competitions, a
number of negative consequences of bodybuilding contest
preparation were observed. Strength loss,11 amenorrhea,5 vitamin
and mineral deficiencies5,6, 8,14-16 and feelings of fatigue,
depression, tension, and confusion13 were common during
contest preparation. In addition, binging was reported during
contest preparation9 and after contests.8,9,16 Increases in
bodyweight as high as 30lbs in 3 weeks9 and 17lbs in 2 days6
were observed and in some cases these rapid rates of weight
regain resulted in competitors weighting more shortly after
competition than at the start of contest preparation.9
Although the previously discussed studies likely provided a
description of common practices in bodybuilding contest
preparation roughly 10-30 years ago, they do not characterize
contest preparation in natural bodybuilders using more modern
techniques. Recently, 3 case studies17-19 have characterized
changes in natural bodybuilders preparing for contest. A
summary of these studies is provided below.
Case Study 1
Rossow et al.17examined physiological changes during a 6
month contest preparation in a 26yr old male professional
natural bodybuilder. Unlike previously discussed studies, the
bodybuilder tracked macronutrients rather than following a meal
plan, primarily performed high intensity interval training (HIIT)
cardio, and trained 4 days per week training each muscle group
twice weekly utilizing a variety of rep ranges. Changes in
macronutrients and cardio were made, as needed, to ensure
weight loss and higher carbohydrate (refeed) days were
consumed twice weekly. At the beginning and end of contest
preparation, the bodybuilder was consuming an average of 2950
and 2475 calories/day, respectively.
As a result of the 6 month contest preparation, the competitor
lost 30.8lbs (6.2 lbs lean, 24.6lbs fat), experienced reductions in
strength, power, metabolic rate, testosterone, thyroid hormone
and leptin. Improvements were observed in a number of
cardiovascular variables during contest preparation and
worsening in mood was also reported. However, the competitor
placed highly in his professional competition and qualified for
the IFPA Yorton Cup World Championships.
Case Study 2
Kistler et al.18 followed a 26yr old amateur natural bodybuilder
during a 6 month contest preparation. Similar to the bodybuilder
in Rossow et al., this bodybuilder tracked macronutrients, made
adjustments as needed to lose weight and had refeed days at a
frequency of twice weekly. Average daily caloric intake at the
beginning and end of contest preparation were 2735 and 2110
calories/day, respectively. At the beginning of contest
preparation, the competitor performed HIIT cardio twice
weekly; however, a large amount of HIIT and steady-state cardio
were added throughout contest preparation. At the end of
contest preparation the bodybuilder was performing 5 hrs of total
cardio weekly. Resistance training was performed 5 times
weekly with each muscle group trained twice weekly.
[Back to Contents] Page 2
After 6 months of contest preparation, the bodybuilder lost 36.9
lbs (14.0lbs lean, 22.9lbs fat). Improvements in bone density
and a number of cardiovascular variables were also observed.
The bodybuilder won the amateur overall at his competition and
earned his NGA natural pro card.
Case Study 3
Robinson et al.19 recently published a case study in which they
followed a 21 year old amateur natural male physique
competitor for 14 weeks leading up to his first competition. The
competitor followed a set meal plan that was lower in
carbohydrates (average 100g/day) and higher in fat (average
37% of calories) than the previous case studies. No cardio was
performed at the start of contest preparation; however, by the
end of 14 weeks the competitor performed roughly 3.5hrs of
cardio/wk, a majority of which was steady-state fasted cardio.
Nutrition and cardio were adjusted in order to maintain a
predicted weekly caloric deficit. Resistance training was
performed 4 times per week and muscle groups were trained at a
frequency of once or twice weekly.
During the 14 week contest preparation, the competitor lost
25.7lbs (11lbs lean, 14.7lbs fat). Metabolic rate was also
reduced during contest preparation. However, no changes in
strength, mood, or hunger were observed. The competitor
placed 7th out of 19 in his class.
Summary of Case Studies
Although these are only 3 athletes and further research is needed
on this topic, a comparison between their approaches and
outcomes may lead to a greater understanding of how utilizing
different methods during contest preparation affects results. The
most noticeable difference between these contest preparations is
the difference in ratios of muscle-to-fat loss between
competitors. The bodybuilders in Rossow et al,17 Kistler et al.,18
and Robinson et al.19 lost 21, 32, and 43 percent of their weight
as lean mass, respectively. However, there are several potential
reasons for these differences. One important difference between
these 3 competitors is the rate at which they lost bodyweight. A
recent review of nutrition for natural bodybuilding contest
preparation by Helms et al. suggests that rates of weight loss of
0.5 – 1 percent of bodyweight per week may be optimal to
minimize muscle loss.20 Although all 3 competitors fall into this
rate of loss, there seems to be differences even within this range.
For example, the bodybuilder in Robinson et al. lost at a rate of
0.98% bodyweight per wk and also lost a higher percentage of
weight as lean mass than the bodybuilder in Kistler et al. who
lost at around 0.7% of bodyweight/wk. Moreover, the
bodybuilder in Rossow et al. who lost at a rate of around 0.5%
bodyweight/wk lost the lowest percentage of weight as lean
mass. Although more research is needed on optimal rates of
weight loss during natural bodybuilding contest preparation, the
results of these case studies suggest rates of weight loss closer to
0.5% may preserve lean mass to a greater extent than higher
rates of loss.
Alan Aragon’s Research Review – May 2015
Another significant difference between studies is the
macronutrient ratios consumed by participants. Helms et al.20
recommended consumption of 2.3 – 3.1 g protein per kg lean
mass per day, 15-30 percent of calories from fat and the
remainder of calories from carbohydrate. While all 3
competitors met or exceeded the protein recommendations set
forth by Helms et al., there was a significant difference in the
carbohydrate and fat ratios consumed. Both competitors in
Rossow et al. and Kistler et al. maintained a fat intake of
between 15-30 percent of calories throughout contest
preparation. However, the bodybuilder in Robinson et al. had an
average fat intake of 37 percent of calories per day and this extra
fat came at the expense of carbohydrate, which was 100 g/day
on average throughout contest preparation. This may have
impaired performance, reduced insulin and IGF-1 and resulted in
a greater percentage of lean mass loss providing further evidence
for the macronutrient recommendations outlined in Helms et
al.20
Moreover, the bodybuilders in Rossow et al. and Kistler et al.
also consumed high carbohydrate “refeed” days while the
bodybuilder in Robinson et al. did not. A recent review on
chronic vs. intermittent caloric restriction concluded that having
at least 1 day/wk where caloric intake was higher had no effect
on weight or fat loss, but increased lean mass retention while
dieting.21 While more study is needed to determine the effects of
refeeding on fat loss and lean mass retention during natural
bodybuilding contest preparation is needed, this difference may
have also contributed to the differences in the proportion of
weight loss as lean mass between bodybuilders.
Cardio differed greatly in number of sessions, intensity, and
duration between the 3 bodybuilders studied. The bodybuilder
in Rossow et al. performed very little cardio (less than 1hr/wk)
and the intensity of this cardio was high. However, the other 2
bodybuilders performed significantly more cardio during contest
preparation (5 and 3.5 hrs/wk, respectively) and incorporated
both high intensity interval cardio and steady-state cardio. This
large amount of cardio may have interfered with muscle strength
and recovery,22 contributing to the greater proportion of weight
loss as lean mass observed in these competitors.
Resistance training protocols also differed between competitors.
A recent review by Helms et al.23 on resistance training for
natural bodybuilding contest preparation recommended training
muscle groups at a frequency of 2 or more times per week,
utilizing repetition ranges from 3-15, with 40-70 total repetitions
per muscle group. One notable difference between the
competitors studied was that the competitor in Robinson et al.
trained most muscle groups at a frequency of once weekly and
utilized the 8-10 repetition range exclusively in training while
the other 2 bodybuilders trained muscle groups twice weekly
utilizing a variety of repetition ranges. This difference may have
further contributed to the differences on lean mass loss observed;
however, further study is needed on the effects of various types
of training programming on lean mass and strength maintenance
in natural bodybuilders during contest preparation.
[Back to Contents] Page 3
There were a number of other notable differences observed in
these case studies. Strength, as measured by 1 repetition
maximum testing on the squat, bench press, and deadlift, was
significantly reduced in Rossow et al. However, isokinetic
quadriceps and hamstring strength did not change during contest
preparation in Robinson et al. This is surprising because the
athlete in Rossow et al. lost significantly less lean mass than in
Robinson et al. and suggests differences in isotonic vs. isokinetic
strength loss and/or multi-joint vs. single-joint strength loss may
occur during contest preparation.
Basal metabolic rate (BMR) was reduced by nearly 1000
kcal/day in Rossow et al. while Robinson et al. observed a 179
kcal/day reduction in BMR during contest preparation. This was
unexpected given that the athlete in Robinson et al. lost sign a
larger amount of lean mass than Rossow et al. (5.0 kg vs. 2.8 kg,
respectively). Differences in metabolic adaptation to dieting
between competitors during contest preparation require further
study.
Changes in mood during contest preparation during natural
bodybuilding contest preparation differed between competitors.
The competitor in Rossow et al. reported worsening in total
mood disturbance contrary to Robinson et al. who reported no
change in mood, hunger, or cravings. This finding is unexpected
as strict approaches to dieting, such as those in Robinson et al.,
are correlated with increased binging and eating disorders
compared to more flexible dieting approaches.24,25 This
difference may be due to differences in body composition
between competitors. The bodybuilder in Rossow et al. reached
a final body fat percentage of 4.5% while the competitor in
Robinson et al. reached 6.7% body fat. In addition, the
bodybuilder in Rossow et al. did not experience changes in
mood until the later part of contest preparation when body fat
was low. Therefore, this worsening in mood may have also been
observed in Robinson et al. if the competitor continued to diet
and reached similar levels of body fat as the competitor in
Rossow et al. Future studies are needed to determine the extent
of psychological differences in responses to dieting between
individuals.
Conclusions
Future studies are needed in a larger number of bodybuilders to
improve our understanding of how differing approaches during
natural bodybuilding contest preparation affect outcomes.
However, taken together the findings of these case studies
provide further supported for the nutrition and exercise
guidelines for natural bodybuilding contest preparation
suggested by Helms et al.20,23 including:
 Dieting at rates of 0.5 – 1 % of bodyweight per week
(possibly closer to 0.5% for preservation of lean mass).
 Consuming 2.3 – 3.1 g / kg bodyweight / day protein,
15-30% of calories from fat, and the remainder from
carbohydrate.
 Performing as little cardio as possible while still
observing a sufficient rate of weight loss.
Alan Aragon’s Research Review – May 2015
 Training muscle groups multiple times per week
utilizing a variety of rep ranges.
Peter Fitschen is a PhD
Candidate in Nutritional Science
at the University of Illinois. He
has a BS in Biochemistry, MS in
Biology with a Physiology
Concentration, and is a
Certified Strength and
Conditioning Specialist (CSCS)
through the National Strength
and Conditioning Association.
He is also an NGA Natural Pro
Bodybuilder who has competing
in natural bodybuilding since
2004 and co-owner of Fitbody
and Physique LLC, a fitness
consulting company.
Editor’s note: Peter has co-authored two scientific literature reviews
that I was involved in writing (here & here). More info about Peter can
be found here: fitbodyphysique.com
________________________________________________________________________________________________________
References
1. Kraus, S.L., et al., The dark side of beauty: acne fulminans
induced by anabolic steroids in a male bodybuilder. Arch
Dermatol, 2012. 148(10): p. 1210-2.
2. Hardt, A., et al., Development of hepatocellular carcinoma
associated with anabolic androgenic steroid abuse in a
young bodybuilder: a case report. Case Rep Pathol, 2012.
2012: p. 195607.
3. Geraci, M.J., M. Cole, and P. Davis, New onset diabetes
associated with bovine growth hormone and testosterone
abuse in a young body builder. Hum Exp Toxicol, 2011.
30(12): p. 2007-12.
4. Bispo, M., et al., Anabolic steroid-induced cardiomyopathy
underlying acute liver failure in a young bodybuilder.
World J Gastroenterol, 2009. 15(23): p. 2920-2.
5. Kleiner, S.M., T.L. Bazzarre, and M.D. Litchford,
Metabolic profiles, diet, and health practices of
championship male and female bodybuilders. J Am Diet
Assoc, 1990. 90(7): p. 962-7.
6. Hickson, J.F., Jr., et al., Nutrition and the precontest
preparations of a male bodybuilder. J Am Diet Assoc, 1990.
90(2): p. 264-7.
7. Spitler, D.L., et al., Body composition and maximal aerobic
capacity of bodybuilders. J Sports Med Phys Fitness, 1980.
20(2): p. 181-8.
8. Lamar-Hildebrand, N., L. Saldanha, and J. Endres, Dietary
and exercise practices of college-aged female bodybuilders.
J Am Diet Assoc, 1989. 89(9): p. 1308-10.
9. Steen, S.N., Precontest strategies of a male bodybuilder. Int
J Sport Nutr, 1991. 1(1): p. 69-78.
10. van der Ploeg, G.E., et al., Body composition changes in
female bodybuilders during preparation for competition.
Eur J Clin Nutr, 2001. 55(4): p. 268-77.
[Back to Contents] Page 4
11. Bamman, M.M., et al., Changes in body composition, diet,
and strength of bodybuilders during the 12 weeks prior to
competition. J Sports Med Phys Fitness, 1993. 33(4): p.
383-91.
12. Sandoval, W.M., V.H. Heyward, and T.M. Lyons,
Comparison of body composition, exercise and nutritional
profiles of female and male body builders at competition. J
Sports Med Phys Fitness, 1989. 29(1): p. 63-70.
13. Newton, L.E., et al., Changes in psychological state and
self-reported diet during various phases of training in
competitive bodybuilders. Journal of Strength and
Conditioning Reserach, 1993. 7(3): p. 153-158.
14. Sandoval, W.M. and V.H. Heyward, Food selection
patterns of bodybuilders. Int J Sport Nutr, 1991. 1(1): p. 61-
8.
15. Heyward, V.H., W.M. Sandoval, and B.C. Colville,
Anthropometric, body composition and nutritional profiles
of bodybuilders during training Journal of Applied Sport
Science Research, 1989. 3(2): p. 22-29.
16. Walberg-Rankin, J., C.E. Edmonds, and F.C. Gwazdauskas,
Diet and weight changes of female bodybuilders before and
after competition. Int J Sport Nutr, 1993. 3(1): p. 87-102.
17. Rossow, L.M., et al., Natural bodybuilding competition
preparation and recovery: a 12-month case study. Int J
Sports Physiol Perform, 2013. 8(5): p. 582-92.
18. Kistler, B.M., et al., Case Study: Natural Bodybuilding
Contest Preparation. Int J Sport Nutr Exerc Metab, 2014.
19. Robinson, S.L., et al., A nutrition and conditioning
intervention for natural bodybuilding contest preparation:
case study. J Int Soc Sports Nutr, 2015. 12: p. 20.
20. Helms, E.R., A.A. Aragon, and P.J. Fitschen, Evidence-
based recommendations for natural bodybuilding contest
preparation: nutrition and supplementation. J Int Soc Sports
Nutr, 2014. 11: p. 20.
21. Varady, K.A., Intermittent versus daily calorie restriction:
which diet regimen is more effective for weight loss? Obes
Rev, 2011. 12(7): p. e593-601.
22. Wilson, J.M., et al., Concurrent Training: A Meta Analysis
Examining Interference of Aerobic and Resistance Exercise.
J Strength Cond Res, 2011.
23. Helms, E., et al., Recommendations for natural
bodybuilding contest preparation: resistance and
cardiovascular training. J Sports Med Phys Fitness, 2014.
24. Stewart, T.M., D.A. Williamson, and M.A. White, Rigid vs.
flexible dieting: association with eating disorder symptoms
in nonobese women. Appetite, 2002. 38(1): p. 39-44.
25. Smith, C.F., et al., Flexible vs. Rigid dieting strategies:
relationship with adverse behavioral outcomes. Appetite,
1999. 32(3): p. 295-305.

Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 5


Potential role of milk fat globule membrane in
modulating plasma lipoproteins, gene expression, and
cholesterol metabolism in humans: a randomized
study.
Rosqvist F, et al. Am J Clin Nutr. 2015 May 27. doi: 10.3945/
ajcn.115.107045. [Epub ahead of print] [AJCN]
BACKGROUND: Butter is rich in saturated fat [saturated fatty
acids (SFAs)] and can increase plasma low density lipoprotein
(LDL) cholesterol, which is a major risk factor for cardiovascular
disease. However, compared with other dairy foods, butter is low in
milk fat globule membrane (MFGM) content, which encloses the
fat. We hypothesized that different dairy foods may have distinct
effects on plasma lipids because of a varying content of MFGM.
OBJECTIVE: We aimed to investigate whether the effects of milk
fat on plasma lipids and cardiometabolic risk markers are modulated
by the MFGM content. DESIGN: The study was an 8-wk, single-
blind, randomized, controlled isocaloric trial with 2 parallel groups
including overweight men and women (n = 57 randomly assigned).
For the intervention, subjects consumed 40 g milk fat/d as either
whipping cream (MFGM diet) or butter oil (control diet).
Intervention foods were matched for total fat, protein,
carbohydrates, and calcium. Subjects were discouraged from
consuming any other dairy products during the study. Plasma
markers of cholesterol absorption and hepatic cholesterol
metabolism were assessed together with global gene-expression
analyses in peripheral blood mononuclear cells. RESULTS: As
expected, the control diet increased plasma lipids, whereas the
MFGM diet did not [total cholesterol (±SD): +0.30 ± 0.49 compared
with −0.04 ± 0.49 mmol/L, respectively (P = 0.024); LDL
cholesterol: +0.36 ± 0.50 compared with +0.04 ± 0.36 mmol/L,
respectively (P = 0.024); apolipoprotein B:apolipoprotein A-I ratio:
+0.03 ± 0.09 compared with −0.05 ± 0.10 mmol/L, respectively
(P = 0.007); and non-HDL cholesterol: +0.24 ± 0.49 compared with
−0.14 ± 0.51 mmol/L, respectively (P = 0.013)]. HDL-cholesterol,
triglyceride, sitosterol, lathosterol, campesterol, and proprotein
convertase subtilisin/kexin type 9 plasma concentrations and fatty
acid compositions did not differ between groups. Nineteen genes
were differentially regulated between groups, and these genes were
mostly correlated with lipid changes. CONCLUSIONS: In contrast
to milk fat without MFGM, milk fat enclosed by MFGM does not
impair the lipoprotein profile. The mechanism is not clear although
suppressed gene expression by MFGM correlated inversely with
plasma lipids. The food matrix should be considered when
evaluating cardiovascular aspects of different dairy foods. This trial
was registered at clinicaltrials.gov as NCT01767077.
SPONSORSHIP: Supported by the Swedish Research Council
Formas [http://www.formas. se (222-2011-305)] and cofunded, as
requested by the research council in the grant call, by Arla Foods
Amba, Ska˚nemejerier AB, Semper AB, and Dairy Sweden. Other
local funding at Uppsala University and Karolinska Institutet was
provided by the Swedish Nutrition Foundation, the Fondation
Leducq, the Swedish Heart-Lung Foundation, Diabetesfo¨rbundet,
the Swedish Research Council, and the Strategic Research Program
in Diabetes at Karolinska Institutet.
Study strengths
This study is strong in concept since it investigates the
discrepancy between the adverse effects of blood lipids
(increased LDL) via butter versus other dairy foods like cheese
& cream, which have a more neutral (and in some cases
beneficial) effect on blood lipids. The potential mechanism
based on butter’s lesser content of milk fat globule membrane
Alan Aragon’s Research Review – May 2015
(MFGM) is an intriguing possibility, as reflected in previous
research from way back in 1979.1 In addition to assessment via
4-day weighed food records, dietary control was bolstered by
daily checklists which subjects submitted to lab personnel during
weekly clinic visits. Subjects were pre-screened and stratified
according to habitual dairy intake, which suppressed imbalances
between groups. A particularly salient strength was the
measurement of fatty acid composition in plasma phospholipids
and cholesterol esters. This ascertained that no confounding
changes in dietary fat intake occurred during the course of the
study. Sophisticated technology (confocal laser scanning
microscopy) was used to objectively observe fat globules the
presence of MFGM.
Study limitations
The authors diligently acknowledged some limitations of their
study. First of all, the subjects were not permitted to heat, mix,
or whip the cream in the MFGM condition. Questions thus
remain about how things may have differed if they were allowed
to do so. Secondly, butter oil – as opposed to butter – was used
in the control condition. This was done in order to eliminate the
confounding potential of MFGM being present in both
conditions (butter still contains MFGM, but only half that of
cream). Nevertheless, the authors disclaim this limitation by
mentioning that the results seen are likely to apply to butter,
since the LDL-raising effects of butter oil are similar to that of
butter. A noteworthy tidbit is that butter has the lowest MFGM
content of all commonly consumed high-fat dairy foods. Another
limitation was the comparison of a solid vs liquid fat source. A
final limitation noted was the relatively small number of subjects
(however, n=57 is pretty darn good for diet-related research).
Comment/application
I’ll begin my commentary by quoting the test’s description of
MFGM, which I found important enough to relay verbatim:
“MFGM is a tri-layered membrane rich in bioactive
phospholipids (e.g., sphingolipids) and proteins enclosing the
milk fat (14), which have putative favorable metabolic effects
(15). Bovine MFGM consists of w70% lipids and w20% proteins
(16). Animal studies showed that MFGM and sphingolipids
could lower plasma cholesterol partly by modulating hepatic
gene expression (17–22). The content and physical structure of
MFGM are differentially preserved in dairy products. Compared
with other dairy products, butter has a relatively low MFGM
content (as assessed by phospholipids) because of the churning
process.”
The main findings of this study were that the butter oil-based
treatment adversely affected blood lipids by significantly
increasing LDL-C as well as the ratio of apolipoprotein B to
apolipoprotein A-I. This poses potential concerns for
cardiovascular health, since the apo-B/apo-AI ratio may be a
more accurate index of coronary artery disease risk than any of
the conventional lipid ratios.2 Previous research has consistently
supported the concern for an elevation in this ratio.3,4 The present
study challenges the recently popular claim that butter (as opposed
to cream) is somehow a health-food. These findings are particularly
relevant to those with a habit of “bulletproofing” their coffee.
[Back to Contents] Page 6

Metabolic and physiologic effects from consuming a
hunter-gatherer (Paleolithic)-type diet in type 2
diabetes.
Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao A,
Sebastian A, Nolte Kennedy M, Frassetto L. Eur J Clin Nutr.
2015 Apr 1. doi: 10.1038/ejcn.2015.39. [Epub ahead of print]
[PubMed]
BACKGROUND/OBJECTIVES: The contemporary American
diet figures centrally in the pathogenesis of numerous chronic
diseases- 'diseases of civilization'-such as obesity and diabetes. We
investigated in type 2 diabetes whether a diet similar to that
consumed by our pre-agricultural hunter-gatherer ancestors
('Paleolithic' type diet) confers health benefits.
SUBJECTS/METHODS: We performed an outpatient,
metabolically controlled diet study in type 2 diabetes patients. We
compared the findings in 14 participants consuming a Paleo diet
comprising lean meat, fruits, vegetables and nuts, and excluding
added salt, and non-Paleolithic-type foods comprising cereal grains,
dairy or legumes, with 10 participants on a diet based on
recommendations by the American Diabetes Association (ADA)
containing moderate salt intake, low-fat dairy, whole grains and
legumes. There were three ramp-up diets for 7 days, then 14 days of
the test diet. Outcomes included the following: mean arterial blood
pressure; 24-h urine electrolytes; hemoglobin A1c and fructosamine
levels; insulin resistance by euglycemic hyperinsulinemic clamp and
lipid levels. RESULTS: Both groups had improvements in
metabolic measures, but the Paleo diet group had greater benefits on
glucose control and lipid profiles. Also, on the Paleo diet, the most
insulin-resistant subjects had a significant improvement in insulin
sensitivity (r=0.40, P=0.02), but no such effect was seen in the most
insulin-resistant subjects on the ADA diet (r= 0.39, P=0.3).
CONCLUSIONS: Even short-term consumption of a Paleolithic-
type diet improved glucose control and lipid profiles in people with
type 2 diabetes compared with a conventional diet containing
moderate salt intake, low-fat dairy, whole grains and legumes.
SPONSORSHIP: This study was supported by Academic Senate
Grant from the University of California, San Francisco.
Study strengths
This is the first controlled study to ever compare the effects of a
Paleo diet with a diets based on the American Diabetes
Association (ADA) guidelines under isocaloric conditions at
eucaloric balance (for weight maintenance) in type 2 diabetics.
The use of 24-hour urine analysis confirmed dietary compliance.
The diets were all prepared by the research kitchen, which
mitigated the considerable confounding potential inherent with
self-selected/self-prepared intake. Bodyweight was measured
every 2 days, and intake was adjusted to ensure weight
maintenance, since weight changes can carry inherent effects on
metabolic parameters.
Study limitations
As a peer reviewer, I always demand that the authors of any
given study explicitly list the limitations of their work. These
authors did not. Limitations worth illuminating are the short test
periods (3 weeks), and the small sample size (10 subjects
completed the Paleo diet, 14 subjects completed the ADA diet),
although the crossover design helped mitigate the latter
shortcoming. Another potential limitation was the inclusion of
Alan Aragon’s Research Review – May 2015
subjects who were on medication, which included anti-
hypertensives, statins, and fibrates – all of which could have
altered or inhibited the full effects of the diets. A final limitation
is that the effects seen in this study might be limited to the
subject profile (obese type 2 diabetics), and not necessarily
generalizable to healthy or athletic populations.
Comment/application
The main findings were that the Paleo diet improved glucose
control and lipid profile to a modestly greater degree than the
ADA diet (click here for a larger image of the table above).
Fructosamine levels (a short-term marker of glucose control)
dropped in the Paleo diet by 34 μmol/l in the Paleo group, while
the ADA group only dropped by 3 μmol/l. Between-group
differences in lipid didn’t reach statistical significance, but
triglyceride decrease was greater in the Paleo diet, and only
HDL decreased in the ADA diet. Overall, the differences
between conditions were small, but trended in favor of the Paleo
diet. No significant between-group differences were seen in
blood pressure reduction. It should be noted that although some
within-group differences reached statistical significance, no
between-group differences in glucose control or lipid profile
reached statistical significance.
The reason for the more favorable effects of the Paleo diet are
likely attributable to the less-refined sources of carbohydrate
compared to those of the ADA diet. Quoting the text:
“Our Paleo diet was not low in carbohydrates, but the sources
of carbohydrates were different—from fruits, vegetables and
honey. The ADA group in contrast ate rice, bread and pasta.”
In addition to the predominantly refined carbohydrate sources in
the ADA diet (which likely had a greater overall glycemic effect,
which isn’t ideal for diabetics), the Paleo diet more than double
the fiber (35 g/2500 kcal vs 12 g/2500 kcal). The authors
speculated that this difference in fiber was the “main driver
improving overall glucose control.” I would add that increased
dietary fiber has also consistently been shown to cause
improvements in blood lipid profile.5 A commendable aspect of
the present study was the similar macronutrient composition
between the diets. Previous Paleo studies have unanimously
failed to do this.6-12 Nevertheless, we’re still left with the
question of whether or not it was the Paleo-approved foods in
this case, or simply the greater intake of fiber (and lesser intake
of refined starch foods). It’s also noteworthy that the Paleo diet
in the present study was lower in saturated fats and higher in
MUFA and PUFA than the ADA diet, which is another
uncontrolled factor in its more favorable effect on blood lipids.
[Back to Contents] Page 7
1. Howard AN, Marks J. Effect of milk products on serum-
cholesterol. Lancet. 1979 Nov 3;2(8149):957. [PubMed]
2. Goswami B, Rajappa M, Mallika V, Kumar S, Shukla DK.
Apo-B/apo-AI ratio: a better discriminator of coronary
artery disease risk than other conventional lipid ratios in
Indian patients with acute myocardial infarction. Acta
Cardiol. 2008 Dec;63(6):749-55. [PubMed]
3. Barter PJ1, Ballantyne CM, Carmena R, Castro Cabezas M,
Chapman MJ, Couture P, de Graaf J, Durrington PN,
Faergeman O, Frohlich J, Furberg CD, Gagne C, Haffner
SM, Humphries SE, Jungner I, Krauss RM, Kwiterovich P,
Marcovina S, Packard CJ, Pearson TA, Reddy KS,
Rosenson R, Sarrafzadegan N, Sniderman AD, Stalenhoef
AF, Stein E, Talmud PJ, Tonkin AM, Walldius G, Williams
KM. Apo B versus cholesterol in estimating cardiovascular
risk and in guiding therapy: report of the thirty-person/ten-
country panel. J Intern Med. 2006 Mar;259(3):247-58.
[PubMed]
4. Walldius G, Jungner I. Apolipoprotein B and apolipoprotein
A-I: risk indicators of coronary heart disease and targets for
lipid-modifying therapy. J Intern Med. 2004
Feb;255(2):188-205. [PubMed]
5. Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M,
Koraym A, Waters V, Williams CL. Health benefits of
dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. [PubMed]
6. Boers I, Muskiet FA, Berkelaar E, Schut E, Penders R,
Hoenderdos K, Wichers HJ, Jong MC. Favourable effects of
consuming a Palaeolithic-type diet on characteristics of the
metabolic syndrome: a randomized controlled pilot-study.
Lipids Health Dis. 2014 Oct 11;13(1):160. [Epub ahead of
print] [PubMed]
7. Mellberg C, Sandberg S, Ryberg M, Eriksson M, Brage S,
Larsson C, Olsson T, Lindahl B. Long-term effects of a
Palaeolithic-type diet in obese postmenopausal women: a 2-
year randomized trial. Eur J Clin Nutr. 2014 Mar;68(3):350-
7. [PubMed]
8. Jönsson T1, Granfeldt Y, Lindeberg S, Hallberg AC.
Subjective satiety and other experiences of a Paleolithic diet
compared to a diabetes diet in patients with type 2 diabetes.
Nutr J. 2013 Jul 29;12:105. [PubMed]
9. Jönsson T, Granfeldt Y, Erlanson-Albertsson C, Ahrén B,
Lindeberg S. A paleolithic diet is more satiating per calorie
than a mediterranean-like diet in individuals with ischemic
heart disease. Nutr Metab (Lond). 2010 Nov 30;7:85.
[PubMed]
10. Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC
Jr, Sebastian A. Metabolic and physiologic improvements
from consuming a paleolithic, hunter-gatherer type diet. Eur
J Clin Nutr. 2009 Aug;63(8):947-55. [PubMed]
11. Jönsson T, Granfeldt Y, Ahrén B, Branell UC, Pålsson G,
Hansson A, Söderström M, Lindeberg S. Beneficial effects
of a Paleolithic diet on cardiovascular risk factors in type 2
diabetes: a randomized cross-over pilot study. Cardiovasc
Diabetol. 2009 Jul 16;8:35. [PubMed]
12. Lindeberg S, Jönsson T, Granfeldt Y, Borgstrand E,
Soffman J, Sjöström K, Ahrén B. A Palaeolithic diet
improves glucose tolerance more than a Mediterranean-like
diet in individuals with ischaemic heart disease.
Diabetologia. 2007 Sep;50(9):1795-807. [PubMed]
Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 8

Caffeine’s effect on sustained selective attention?
[ORIGINAL INVESTIGATION]
By Jamie Hale & Adam Lawson
Eastern Kentucky University
____________________________________________________
Abstract
This study examined caffeine’s effect on sustained selective
attention. It was hypothesized that participants receiving a
moderate dose of caffeine (200 mgs) would have score higher
accuracy rates, as measured by a visual conjunction search task,
than those receiving placebo. It was also hypothesized that
participants receiving a moderate dose of caffeine would have
faster response times, as measured by a visual conjunction
search task, than those receiving placebo. .Before participating
in the study all participants reported that they had no conditions
that would prevent them from being part of the study.
Participants were randomly assigned to either the caffeine group
(n = 10) or placebo group (n = 10). The results of the study did
not support the hypotheses.
____________________________________________________
Background
Caffeine is the most widely consumed stimulant in the world.1 It
is found naturally in many foods and beverages, and is often
referenced for its positive effects on attention and mental
alertness. Caffeine is abundantly available in natural and
supplemented foods and beverages, as well as products sold over
the counter for fatigue, migraines and colds. Blood levels of
caffeine peak in as few as 15 minutes and on average 45 minutes
after ingestion.2 Some studies suggest that over 80% of US
adults and children ingest caffeine on a daily basis. 1,3 Caffeine is
a stimulant that acts as an adenosine antagonist and enhances
dopamine, norepinephrine and glutamate.4 These effects
stimulate the cardiovascular system and have anti-asthmatic
actions.
A large body of research has demonstrated that caffeine leads to
enhanced cognitive performance in a variety of tasks. 1 Caffeine
is often cited for its positive effects on vigilance / sustained
attention (i.e., focus over long periods of time), mental alertness,
feelings of well-being, and arousal.5 Research shows that
caffeine may also have a positive effect on various domains of
selective attention, including visual selective attention,6 task
switching7 and conflict monitoring.8 However, the benefits
regarding selective attention are less decisive than those
regarding sustained attention, according to Warburton (as cited
from Kelemen & Creeley, 20019).
Caffeine’s beneficial effects on attention have been measured
using a variety of tasks. The type of attention most often
measured investigating caffeine’s influence on attention is
sustained attention. Sustained attention may be defined as the
ability to remain attentive over a prolonged period of time. 10 The
task typically exceeds 10 consecutive minutes. Research also
shows that caffeine may have positive effects on selective
Alan Aragon’s Research Review – May 2015
attention (i.e., attending to meaningful sources while ignoring
irrelevant ones). Selective attention can also be thought of as
focusing information processing on stimuli that are relevant to
meet immediate or ongoing goals while ignoring irrelevant
ones.11
In an experiment conducted by Trayambak, Singh, & Sigh5 it
was hypothesized that participants whom received higher levels
of caffeine would have better performance on a sustained
attention task than those who received placebo or lower levels.
The treatment conditions were placebo, 100 mg caffeine, and
200 mg caffeine. Participants were required to detect a target
over a non- target, across four 10 minute blocks. Average correct
detection performance showed less of a decrement in the 200 mg
group than in the 100 mg and placebo group. The 100 mg group
showed less decrement than the placebo group. Those in the
caffeine conditions had faster reaction times. The findings from
this study indicate that caffeine in moderate doses enhances
sustained attention.
In another study sustained attention was examined under a high
demand condition.12 It was hypothesized that participants who
receive a high dose of caffeine will show better performance on
a high demand sustained attention task than those receiving a
lower dose. The treatment conditions were placebo, 100 mg
caffeine, and 200 mg caffeine. Participants were required to
detect a target over a non-target, across four 10- minute blocks.
When consuming 200 mgs of caffeine participants detected more
signals/targets than when consuming 100 mgs of caffeine or
placebo. The mean reaction time was higher for those receiving
placebo than those receiving caffeine. And the mean reaction
time was higher for those in the 100 mg group vs. those in the
200 mg group. The results of this study provide evidence for the
benefits of caffeine under a high demanding condition.
Single doses of caffeine (250 mg, 500 mg, and placebo) were
administered in double-blind fashion to healthy individuals.10
Attention was measured using two computerized tasks: rapid
information processing task and continuous attention task. The
participants engaged in each of the tasks three times: pre-
treatment, 45 minutes post treatment and 165 minutes post
treatment. Test duration, in the rapid information processing
task, was 15 minutes divided into three 5-min successive
intervals. The continuous attention task was 21 minutes long,
divided into three successive intervals.
Dose had a significant main effect on reaction time, in the rapid
information processing task. Those receiving 500 mgs of
caffeine had a significantly greater probability of correction
detection than those in the placebo. Also, the effect was dose
related with those receiving 500 mgs having the highest hit rate-
correct detection. Both doses of caffeine significantly increased
correct detection in comparison with caffeine.
In the continuous attention task a significant time x interval x
dose effect was seen. When comparing the placebo condition to
the 500 mg condition, the probability of correct response was
significantly greater for the placebo condition at 45 minutes post
treatment for the first 7- min interval only. At 165 minutes post
[Back to Contents] Page 9
treatment, caffeine 500 mg significantly improved the chance of
correct response compared to placebo for the second and third
time intervals. Caffeine at 250 mgs, versus placebo, significantly
increased the probability of a hit at 45 minutes post treatment for
only the third 7-minute interval, and at 165 minutes for only the
second interval. When comparing the caffeine 250 mg to the 500
mg the following was shown: 250 mg resulted in improvements
in the chance of a hit at 45 minutes post treatment for the first
and third intervals, and at 165 minutes post treatment for only
the second interval.
A double-blind, placebo-controlled experiment was conducted to
investigate the influence of ingesting caffeine at 4 mg / kg per
day on delayed memory, metamemory, and sustained attention.9
The intent here is to discuss the findings regarding sustained
attention. Participants ingested either caffeine or placebo on two
separate days. On each of the two days participants engaged in a
sustained attention task. On day 1, participants were presented
with a series of individual letters appearing sequentially on the
screen for 85 ms each, followed by an inter-stimulus interval of
900 ms (900 ms blank screen). Participants were instructed to
press the space bar as soon as the letter “K” appeared. On day 2,
participants were instructed to respond when the letter “A” was
followed immediately by “K”. All other parameters were the
same as they were for day 1.
On day 1 a statistically reliable advantage was found for the
caffeine group for hit rate, and response times were lower in the
caffeine group. Response times were shorter in the caffeine
condition throughout the entire task. On day 2, caffeine did not
have a reliable influence on hit rates. However, caffeine showed
a reliable advantage in overall response times. Caffeine reduced
response times throughout the duration of the task.
Aspects of visual selective attention were investigated after
receiving caffeine at either 1.5 mg/kg of bodyweight or 3 mg/kg
of bodyweight,13 or placebo. Participants were exposed to a
cuing task, flanker task and a no-flanker task. Results indicated
faster response times in the caffeine conditions for the flanker
and no-flanker tasks. There was no difference in response times
for the cuing task.
Purpose
In the present study, caffeine’s effect on sustained selective
attention was examined. The primary interest in the current
study was whether or not participants receiving a moderate dose
of caffeine would demonstrate higher levels of sustained
selective attention than those receiving placebo. Past research
indicates that caffeine may lead to enhanced sustained and
selective attention. In studies indicating a specified duration,
sustained attention tasks often have a duration between 8-20
minutes, while selective attention tasks are often under 10
minutes, ranging between 2-8.5 minutes.11 Sustained selective
attention was measured in the current study using a visual
conjunction search task, lasting 15 minutes. Participants were
randomly assigned to either the caffeine or placebo group.
In the current study it was hypothesized that participants
receiving a moderate dose of caffeine (200 mgs) would have
score higher accuracy rates, as measured by a visual conjunction
Alan Aragon’s Research Review – May 2015
search task, than those receiving placebo. It was also
hypothesized that participants receiving a moderate dose of
caffeine would have faster response times, as measured by a
visual conjunction search task, than those receiving placebo.
Methods
Participants
Participants in this study were 20 students from Eastern
Kentucky University. Participants received partial course credit
in exchange for their participation. Participation was voluntary,
and participants could terminate their involvement at any time
during the study without penalty. Before participating in the
study all participants reported that they had no conditions that
would prevent them from being part of the study. Participants
were randomly assigned to either the caffeine group (n = 10) or
placebo group (n = 10).
Materials
Participants in both groups completed a conjunction search task
that was presented using E-prime computer program. The
conjunction search task was composed of a total of 48 possible
trials lasting 15 minutes. Sixteen of the trials contained the
target, a blue capital letter “A”, among 15 distractors. Trials
were randomly selected via the computer program E-prime.
Specifically the prompt for the conjunction search task was:
“This task requires you to look for the target A [capital blue
letter A] among distracter letters of different colors. The
number of letters will always be 16 as shown in the figures
below. The target will appear randomly on different areas of
the grid. You will use your dominant hand to press the 1 key if
you see A [capital blue letter A], and will press the 2 key if A
[capital blue letter A] is not present. It is important to be as fast
as possible. You will do this task for 15 minutes, so try to
remain focused.”
The materials used for filler tasks were popular magazines,
biographical questionnaire and a sensation seeking scale. The
sensation scale consisted of 40 questions. Participants were told
to make a choice between A and B, depending on which offers
the best description of their likes or the way they feel. Caffeine
(200 mg) and placebo were administered as capsules.
Procedure
When arriving at the lab the participant was greeted by the
researcher and presented with an informed consent form. After
the participant read and signed the form the conjunction search
task was given, which lasted 15 minutes. The participant was
told to answer as fast and accurate as possible. The participant
was then given a caffeine or placebo capsule. Neither the
participant nor researcher was aware of the type of capsule being
given (double-blind procedure). Following the capsule
administration, the participant filled out the biographical
questionnaire, completed the sensation seeking scale and looked
at magazines. Thirty minutes after ingesting the capsule the
participant completed the 15 minute conjunction search task for
the second time. The instructions were to complete as fast and
accurate as possible.
[Back to Contents] Page 10
Results
To test the hypothesis that participants receiving a moderate
dose of caffeine (200 mgs) would demonstrate higher accuracy
rates on a visual conjunction search task than those receiving
placebo, a three-way mixed analysis of variance was conducted
with two within-subjects factors and one between-subjects
factor. The two within-subjects factors were pre_post (2 levels-
pre, post), and time (3 levels-first 5 minutes, second 5 minutes,
and third 5 minutes), and the between-groups factor was
treatment (2 levels- caffeine, placebo). The dependent variable
was accuracy. Tests revealed there were no significant within-
subjects or between-subjects effects (p > .05 for all tests). Thus,
indicating a failure to reject the null hypothesis.
To test the hypothesis that those receiving caffeine would have
faster response times than those receiving placebo, a four-way
mixed analysis of variance was conducted with three
withinsubjects factors and one between-subjects factor. The
three within-subjects factors were pre_post (2 levels- pre, post),
time (3 levels- first 5 minutes, second 5 minutes, and third 5
minutes) no yes ( 2 levels- no response time, yes response time),
and the between- groups factor was treatment (2 levels- caffeine,
placebo). The dependent variable was response time. The results
indicated no main effect for treatment, F = .172 (p > .05). Thus,
indicating a failure to reject the null hypothesis.
Discussion, Limitations, & Future Directions
In the current study it was hypothesized that participants
receiving a moderate dose of caffeine (200 mgs) would have
score higher accuracy rates, as measured by a visual conjunction
search task, than those receiving placebo. The results of the
study do not support the hypothesis.
It was also hypothesized that participants receiving a moderate
dose of caffeine would have faster response times, as measured
by a visual conjunction search task, than those receiving
placebo. The results of the study do not support the hypothesis.
Past studies have demonstrated that moderate doses of caffeine
have a positive effect on sustained attention14 and selective
attention.13 The task used in this study was slightly different than
those used in the past. The task was a visual selection task that
required sustained attention. That is, a measure of selective
attentive for a prolonged period of time. The visual conjunction
search task was very similar to those used in the past, though
longer in duration that those often reported in the research
literature. Generally, studies either measure sustained or
selective attention. Refer to Chun et al.15 for a comprehensive
look at a taxonomy of attention. The results here do not agree
with the results from past research.
Participants were asked to abstain from caffeine intake for at 4
hours prior to the study. The biographical questionnaire, that
participants filled out before participating in study, indicated that
they were not eligible to participate in today’s study if caffeine
had been ingested less than 4 hours ago. They needed to re-
schedule if this were the case. We aren’t sure that the
participants followed this protocol; a manipulation check wasn’t
used. In one study in order to ensure compliance with the
Alan Aragon’s Research Review – May 2015
caffeine fasting protocol participants were required to provide
saliva samples before engaging in study.1 A similar requirement
in the present study may have strengthened the manipulation. A
previous study demonstrated that self-reports of caffeine
consumption may not accurately reflect consumption.16 In one
study participants were asked to refrain from the ingestion of
caffeine-containing foods and beverages for 24 h prior to each
study phase.17 Despite instructions pre-dose plasma samples
from most of the participants contained measurable
concentrations of caffeine Another limitation arises from the
suggested 4 hour fast; it may not have been long enough. It has
been suggested that a 12 hour caffeine fast is required to
sufficiently attenuate the effects of earlier caffeine
consumption.17 Another limitation in this study is sample size. A
large effect size was predicted, so the sample we used was
relatively small. Possibly, with a larger sample the results could
differ.
Some of the strong points in the study design were use of a
double-blind procedure, holding conditions constant, pre-test to
ensure equal comparison groups, and use of a visual conjunction
search task, which has successfully been used as a measure of
selective attention.18
Sustained attention is relevant in a variety of situations: studying
for test, reading for prolonged periods of time, industrial
inspection, air traffic control, and medical monitoring. Thus, it is
easy to see the importance of sustained attention. Visual
conjunction search tasks (target has two or more characteristics,
thus conjunctive) are relevant to everyday experiences. 19 As an
example, consider looking for your vehicle in a parking lot. You
do not search for a your green truck by thinking about only the
color. You search according to color, vehicle type, model and
maybe other characteristics. Whenever your visual search
requires more the one characteristic you are engaging in
conjunctive search.
Future studies should investigate sustained selective attention
using a larger sample than the one used in this study. In addition,
to ensure a strong manipulation studies should inform
participants that they should abstain from caffeine consumption
for at least 12 hours prior to the study. Informing students that
there will be either a blood sample or saliva sample taken before
participating in study may lead to higher levels of adherence to
suggested protocol.
In conclusion, results from the current study did not find
enhanced sustained selective attention due to caffeine
consumption. It may be that the dose used in this study does not
contribute to sustained selective attention, or the limitations of
the methods used here may have prevented a significant finding.
Acknowledgements
The authors would like to thank Amanda Renfro for assistance
with the study.
References
1. Brunye, T.T., Mahoney, C.R., Lieberman, H.R., & Taylor,
H.A. (2010). Caffeine Modulates Attention Network
Function. Brain and Cognition, 72(2), 181-188.
[Back to Contents] Page 11
2. Smith, A. (2002). Effects of caffeine on human behavior. Jamie Hale, M.S. (Experimental Psychology), is a
Food and Chemical Toxicology, 40, 1243-1255. university instructor, author, primary researcher,
outdoor survival instructor, learning / memory
3. Frary, C.D., Johnson, R.K., & Wang, M.Q. (2005). Food consultant, science writer, and fitness & nutrition
sources and intakes of caffeine in the diets of persons in the consultant. He is an experimental researcher
United States. Journal of American Dietary Association, specializing in behavioral nutrition and cognitive
science. He has conducted primary research in the
105, 110- 113. areas of attention, memory, and behavioral
4. Lorist, M.M., & Tops, M. (2003). Caffeine, fatigue, and nutrition. He is available for lectures and seminars.
Cognition. Brain and Cognition, 53, 82-94. Jamie can be contacted at
5. Trayambak, T., Singh, AL., & Singh, IL. (2009). Effect of Jamie.hale1@gmail.com. Visit Knowledge Summit
(www.knowledgesummit.net) to learn more about
Caffeine on Sensory Vigilance Task Performance-1: Under Jamie.
Low Demanding Condition. Indian Journal of Social ____________________________________________________________
Sciences Researches, 6(2), 8-16.
6. Ruijter, J., DeRuiter, M.D., & Snel, J. (2000). The effects of Adam Lawson, Ph.D. (Psychology) is a professor
caffeine on visual selective attention to color: and ERP at Eastern Kentucky University and director of
study. Psychophysiology, 37, 427-439. EKU's Psychophysiology Lab. His research
focuses on the brain bases of higher-order
7. Tieges, Z., Snel., J., Kok., A., Plat., N., & Ridderinkhof, cognitive processes. Specific cognitive interests
K.R. (2007). Effects of caffeine on anticipatory control include a) the impact of personality on lying, b)
processes: Evidence from a cued task-switch paradigm. automatic and conscious controlled memory
Psychophysiology, 44, 561-578. processes, and c) age related differences in
memory. Dr. Lawson uses a variety of
8. Tieges,. Z., Ridderinkhof., K.R., Snel., J., & Kok., A. neuroscience techniques to examine cognitive
(2004). Caffeine strengthens action monitoring: Evidence processes including EEG, MRI, skin conductance,
from the error-related negativity. Cognitive Brain Research, and heart rate measures.
21, 87- 93. ____________________________________________________________
9. Kelemen, WL., & Creeley, CE. (2001). Caffeine (4 mg/ kg)
influences sustained attention and delayed free recall but not
memory predictions. Human Psychopharmacology, 16, 309-
319.
10. Frewer, LJ., & Lader, M. (1991). The effects of Caffeine on
Two Computerized Tests of Attention and Vigilance.
Human Psychopharmacology, 6, 119-128.
11. Moore, D.J., Keogh, E., & Eccleston, C. (2009). Identifiying
experimental methods to determine the effect of pain on
attention: a review of pain, caffeine, alcohol and nicotine
studies. Human Psychopharmacology, 24, 601-618.
12. Trayambak, T., Singh, AL., & Singh, IL. (2010). Effect of
Caffeine on VigilanceII:Performance under High
Demanding Condition. Indian Journal of Social Science
Researches, 7(2), 29-37.
13. Kennemans, J.L., & Verbaten, M.N. (1998). Caffeine and
visuo-spatial attention. Psychopharmacology, 135, 353-360.
14. Trayambak, T., Singh, AL., & Singh, IL. (2009). Effect of
Caffeine on Sensory Vigilance Task Performance-1: Under
Low Demanding Condition. Indian Journal of Social
Sciences Researches, 6(2), 8-16.
15. Chun, M.M., Golomb, J.D., & Turk-Browne, N.B. (2011).
A Taxonomy of External and Internal Attention. The
Annual Review of Psychology, 62, 73-101.
16. Kennedy, J.S., Von Moltke, L.L., Harmatz, J.S., Engelhardt,
N., & Greenblatt, D.J. (1991). Validity of self-reports of
caffeine use. Journal of Clinical Pharmacology 31, 677-680.
17. Culm-Merked, K.E., von Moltke, L.L., Harmatz, J.S., &
Greenblat, D.J. (2005). Fluvoxamine impairs single-dose
caffeine clearance without altering caffeine
pharmacodynamics. British Journal of Clinical
Pharmacology, 60, 486-493.
18. Treisman, A., & Gelade, G. (1980). A feature integration
theory of attention. Cognitive Psychology, 12, 97-136.
19. Wolfe, J.M., Kluender, K.R. Levi, D.M., Bartoshuk, L.M.,
Herz, R.S., Klatzky, R.L., & Lederman, S.J. (2006).
Sensation & Perception. Sunderland, MA: Sinauer
Associates, Inc.
Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 12

Managing athletes with food sensitivities.
By Sarah Lewis, RD
____________________________________________________
I’m not sure if it’s chance or just some invisible magnet, but I
seem to attract clients with food sensitivities/allergies and
autoimmune diseases like moths to a flame. I’ve struggled with
my own food sensitivities and digestive problems for over a
decade now and through that time, I’ve learned some tricks that
are just crucial to staying on track as an athlete, but it has made
me adapt to becoming a far more patient and understanding
coach.
When you find out you cannot eat certain foods, or that a
medical condition you have requires you to eliminate possibly an
entire food group, your life kind of feels pointless for a second.
Most of us are so wrapped up in food and our food identity that
it can be terrifying to hear that we need to ‘give up’ a food. This
sounds so final.
This can lead to all kinds of psychologically negative places.
Many people figure ‘why even try,’ or ‘this is way too hard, I’ll
never be healthy again.’
Why I bring this up, is because, as trainers, we all know that we
often take on the role of the counselor for our clients, whether
we want to or not. It is critical to address these mindsets and
help a client see that there are so many options out there for
nutritional intake that even if you cannot eat one food or food
group, there are plenty of others.
Food sensitivities, allergies and other gut-related health
problems are heavily psychological for many people struggling
through them, or living with them. This is the central point of
this article, as you, the coach, are one of the people in this
person’s life that gets unloaded on emotionally sometimes.
Similar to being a hairdresser and hearing everyone’s gossip and
problems, the personal trainer becomes that go-to source to
unload the day’s stress. However, as the trainer, it is also part of
your job sometimes to keep the client seeing the sunny side of
things and guide them to a solution, even if just temporary, so
they will continue to return to you, continue to see progress and
rave about you to their friends.
Here are some tips I have found that have worked for me and my
clients over the years to stay on track with training and nutrition,
without extreme psychological breakdowns and symptom flare-
ups:
1. Clients with food sensitivities almost always (like 90%+ of
the time) have gut disorders that range from leaky gut, to
dysbiosis, to celiac disease, to ulcerative colitis and varying
degrees of IBS. This is a psychologically frustrating place
to be, because food is often viewed as bad and potentially
problematic. Meal times are stressful and these clients are
often scared to eat anything sometimes, for fear of having to
run to the nearest bathroom immediately.
Alan Aragon’s Research Review – May 2015
It is important to reassure a client that their nutrition is
important to you. Working with this person and being
understanding when they do not stick to a nutrition plan
perfectly is pretty huge. They often carry years of traumatic
health experiences with them and it can be challenging to
‘trust’ food again.
A great example of this is a client I had a couple years ago
that had been diagnosed with a milk allergy and had some
gluten sensitivity, but was negative for celiac. She knew she
would have strong abdominal pains and resulting diarrhea if
she ate dairy and gluten-containing foods, and she stayed
away from them pretty regularly. The nutrition plan I
created for her did not include those, but we found
substitutes that she could consume (she could have goat
cheese or goat milk and she could eat GF baked goods).
After several weeks of rebounding on and off her prescribed
nutrition plan and subsequently feeling awful, skipping
workouts and gaining weight, she finally agreed that she
needed to leave those forbidden foods alone. She was able
to gradually remove the dairy and gluten-containing foods
over the course of 3 weeks instead of going cold turkey, and
she saw much better results at that point.
2. Clients with food sensitivities will feel overwhelmed.
Sometimes they know everything they cannot eat, and
sometimes they do not. It is your job, if you are writing their
nutrition plan, to ensure that they are sticking with it, but
also that it is working for them.
If they happen to discover new foods they are sensitive to in
this process, do not write it off as being a picky eater. Trust
me, most of these clients wish they could eat more variety
than they are. Familiarize yourself with a wide spectrum of
foods, so that you can offer an alternative should you run
into a problematic food.
A great example of this is when I work with a client that has
migraines. I typically go with a tyramine-free nutrition plan.
Tyramine containing foods include aged and fermented
dairy, meat, and fish; pickled meats and processed meats
like pepperoni; yeast-containing breads like sourdough;
overripe fruit and veggies; fermented veggies like
sauerkraut; soy sauce; beer; and wine.
Seems pretty sad, right? The good news is that these clients
can consume other versions of these foods such as wheat or
white bread instead of sourdough, grain alcohol instead of
wine or beer, and fresh meats instead of reheated or aged
meats, for instance.
I normally have a client keep a food diary for a minimum of
2 weeks if we know they have one or more food
sensitivities, in order to track foods that they may be
consuming without realizing they have a problematic
ingredient. This is one way I was able to help a client
identify that they were reacting to a particular food dye that
she was not aware of in the beginning.
3. If you have a client that has food sensitivities, be patient
with emotional and motivational swings, for better or worse.
When someone loses oral tolerance to one or more foods,
[Back to Contents] Page 13
 the resulting inflammation can be both physical (changes in
bowel movements, pain, gas/bloating) and psychological
(inflammation in the gut affects neurotransmitters,
particularly serotonin, which is primarily manufactured in
the body by enterochromaffin cells of the intestinal tract).
It is not uncommon for these clients to already have
depression, anxiety or a combination of the two. But, it is
also common for these conditions to come and go as they
lose weight, improve their overall health and nail down a
workable nutrition plan. It is likely you will be one of the
pivotal people in this client’s life that provide motivation,
understanding and even emotional comfort, at times.
You will find that these clients typically need a little more
contact. I have one that needs to be texted almost daily to
check in and reassure her that she is in fact going to be okay
and that the food she is eating will help her heal.
It has taken her 3 months to go from clinically depressed
and unable to consider exercise to taking half her original
dose of antidepressants and walking 2 miles a day. While
this seems paltry in comparison to what some of us do for
exercise, when you literally cannot find the motivation to
get out of bed because you have a chemical imbalance that
prevents you from simple activities of daily living, walking
2 miles a day is enormous.
Often, getting them past that initial resistance and
depressing state to where they lose a couple pounds and
start to feel better about themselves is the hardest part about
what we do. They are not sold on the results you can deliver
until then.
4. Clients with food sensitivities need to feel like they are not
alone and they are not crazy. By the time I see many of
these people, either as a clinical patient or as a personal
training client, I am not surprised to hear that they have seen
multiple healthcare practitioners, coaches, therapists and so
on—all of whom have more or less ‘let the client down’ (in
the client’s eyes) by not picking up on some of the
symptoms, not believing they are sensitive to a particular
food or just plain not paying close enough attention to the
whole health picture.
This is not to knock any other health professionals out there.
I am one and I know how busy it is. It is difficult to treat a
patient with lots of seemingly unconnected symptoms in a
10-15 minute office visit. There are tons of great docs,
dietitians, nurses, chiropractors, therapists and personal
trainers out there that are making peoples’ lives better. Just
realize that this person’s trust in professionals may be
waning and you may have an uphill battle to prove that you
are truly on their side and attentive to their needs. Listen to
everything they say. It may or may not be relevant, but
simply listening is something many of us do not do enough,
these days.
One of my most challenging patients was one a couple of
years ago that I really just did not want to see. I took her on
because she was so desperate for help and was referred by
an existing patient. She was a complete mess, emotionally,
physically and psychologically. She had been to 4 different
Alan Aragon’s Research Review – May 2015
specialists in the last year and was pretty much getting ready
to give up. I did not think there was much else I could do if
they could not. She was uncontrolled diabetic, obese and
had multiple digestive and skin disorders (these two often
go hand in hand).
The first two visits with her consisted of her just offloading
all of her emotional baggage, crying and feeling sorry for
herself. She refused most solutions I offered up and
generally had a very negative attitude about herself and her
outlook. I had to go home and sit in a hot bath for about an
hour on those days to rid myself of the bad vibes. The next
two visits we started to work on her. I wanted her to know
that I was listening, but that she was the one that was
capable of changing.
After running an MRT (mediator release testing) panel on
her, she had about 10 foods she was highly reactive to (beef,
rice, oranges, tomatoes, onions, carrots, black pepper,
cilantro, garlic and wheat). Through some intensive
cognitive training and behavior change we were able to
introduce foods that were safe and reduce foods that seemed
to trigger problems. We also worked to reduce safe foods
that were still not okay for her diabetic condition.
It took her probably three times as long to see improvements
compared to most of my other clients, and that was
primarily due to her lack of willingness to trust in the
beginning. I’m glad I did not give up on her, because after a
year, she had lost fifty pounds and was managing her
previously uncontrolled diabetes through dietary
modifications.
Hopefully this helps to better explain the mindset and
psychological needs of this subset of clients. I always try to get
across the message that it is definitely not the end of the world if
you are unable to safely eat a beloved food regularly. If you need
help coming up with substitutions for common foods and
adjusting a favorite healthy recipe to accommodate a client’s
dietary needs, please feel free to reach out to me!
___________________________________________________
Sarah Lewis is a Registered Dietitian in the
Kansas City, MO area specializing in sports
nutrition and functional gut health, with a
"just eat real foods" approach to nutrition. She
obtained her bachelor's degree in Dietetics
and Nutrition from Kansas State University and
her Master's in Dietetics Administration from
Utah State University. Sarah is also a strength
and conditioning coach, certified through
USAW. She started out in the fitness field as a
CrossFit affiliate owner and coach at Combat
CrossFit and began competing in olympic
lifting and then powerlifting after leaving the
CrossFit world. She now coaches the strength and conditioning program at
Warriors Academy, the most amazing martial arts facility in the Kansas City
area. In addition to coaching part-time, Sarah works for a corporate lab
company during the day in the world of cardiovascular disease and diabetes
prevention and runs a private practice nutrition business where she sees a wide
variety of patients.
Website: www.sarahlewisnutrition.com
Facebook: https://www.facebook.com/sarahlewisRDironcore
Twitter: @sarahlewis_RD
Instagram: sarahlewis_RD
[Back to Contents] Page 14

A retrospective of my debate with Gary Taubes.
Let me be up-front with the obvious. My account of this event
will have the inherent bias of being written by the guy who beat
up (I mean, debated) Gary Taubes. However, although my tone
might be less diplomatic than that of Ben Carpenter’s review, the
actual account of what happened won’t be fundamentally
different. To set the stage, this debate was held at the EPIC
Fitness Summit in Birmingham, England just last month (May
16th). The audience consisted of an array of fitness professionals
across the training and nutrition continuum. I have not followed
Gary closely enough to see when his last formal, public debate
was, but I personally have not seen any floating around
cyberspace. So, having read his books and watched his recent
lectures, I was familiar with his material, but I didn’t know what
to expect in terms of his style of debate. Unfortunately, I was in
for a disappointment, and so was the audience.
Debate format & general proceedings
Gary and I were scheduled for the following exchange: 35-
minute opening statement (with Powerpoint), 10-minute rebuttal,
5-minute closing statement, then the remaining 20 minutes for
audience Q&A, which would total 2 hours. Well, it didn’t quite
go like that. I won the coin toss, so Gary went first. At the 35-
minute mark, Gary showed no signs of stopping. In fact, when
the 5-minute countdown was announced, he said, “You mean 10
minutes, right?” So, the moderator and host of the event
(Richard Lovatt) let him continue for another 5-minutes, with
the implicit understanding that I would be extended the same
courtesy. Gary had to practically be yanked off the stage,
otherwise he’d just keep going. However, things got worse.
During my opening statement, Gary interrupted me at least 4
times. These weren’t single-word interruptions; they were full-
on mini-rebuttals, during a time when he was required to clam-
Alan Aragon’s Research Review – May 2015
up and let me get through my timed allotment to present my
case. By the third or so interruption, the audience was
dumbfounded, and many folks were deeply annoyed at the nerve
Gary had in completely disregarding the rules and the time-
sensitive nature of the debate. There were several other speakers
scheduled after us; it’s not like we were the only show in the
conference. But apparently, Gary just flat-out didn’t give a
damn.
When it was Gary’s turn to do a 10-minute rebuttal, I kept my
mouth shut the whole time, just as I did during his opening
statement despite his interruptions during mine. True to form,
Gary showed no signs of stopping at the 10-minute mark, which
he blew past and had to be forcibly stopped when it was my turn
to rebut. The same scene played out with his 5-minute closing
statement. I did my best to respect the time limits. If both of us
didn’t give a crap about the format, then the debate would step
even further over the time constraints. Because of Gary’s lack of
regard for the rules of engagement, there was minimal time for
audience Q&A (much of which had to be deferred to the general
speaker Q&A at the end of all the presentations). It was a mess,
but it ultimately did not end well for Gary.
Gary’s case
Above are the 3 pages of notes I furiously scribbled during
Gary’s rounds. My goal going into the debate was not merely to
steam-roll him with a stronger case, but also to remain as open-
minded as possible, in case he actually presented some
worthwhile points. Well, Gary was extremely disappointing in
this regard. Essentially, he brought little more than a boatload of
speculation and hypothesizing. The actual evidence he presented
was minimal. The crux of Gary’s position is relatively well-
known, which is that carbohydrates cause obesity because they
raise insulin levels, since insulin promotes fat storage and
inhibits fat breakdown.
Further, Gary challenged the idea that a positive caloric balance
drives fat gain, claiming that the direction of causality is all
wrong in this traditional model. He proposed that we don’t get
fat because we over-eat – we overeat because we’re fat. Wait,
what? He then proceeds to conflate and confuse the question of
why we get fat with why we overeat. Taubes asserts that
carbohydrate’s insulinogenic effect is why we over-eat.
[Back to Contents] Page 15
Importantly, he ignores the fact that the fat-storing capacity of
carbohydrate intake (and its associated insulinogenesis) is
dependent upon chronic energy balance. In Gary’s view, weight
(fat) gain is solely attributable to carbohydrate, even in the
absence of an energy surplus. It’s as if he sincerely believes that
energy can be created out of thin air, thanks to the magic of
insulin.
Adding to his speculations and claim that obesity is strictly a
hormonal problem rather than a problem of over-eating, Gary
brought up an absurd example of Kate Upton’s big breasts. In an
attempt to exploit the angle of individual variation in body fat
deposition, he asked why some people like Kate store ample fat
in their boobies while others do not. This, of course, ignores that
fact that Kate’s (or anyone’s) breats would still decrease or
increase in size, concurrently with their overall state of fat loss
or fat gain. Which again, is primarily determined by their
sustained state of hypo- or hypercaloric balance.
While attempting to dismiss the concept that bodyweight/fat can
be altered by manipulating energy balance, Gary claimed that
the amount of daily caloric surplus required to gain the typical
amount of excess weight on a typical Western adult is too
miniscule to track (about 20 calories, barely a single bite of
food). This ignores the reality that excess body fat is not gained
in uniform/linear daily increments. Weight gain over the long-
term is a non-linear phenomenon. This has been documented
repeatedly in the peer-reviewed literature. For example, Roberts
and Mayer reported that weight gain during the 6-week holiday
season explained 51% of annual weight gain.1 In another
example, Rooney and Schauberger reported that the failure to
lose excess weight gain after pregnancy is an important predictor
long-term obesity.2
Another thing Gary questioned was how obesity can exist in
poor, malnourished populations. This ignores the fact that
overnutrition can occur with macronutrients concurrently with
undernutrition in essential micronutrients. Other factors enter the
picture as well. Soon et al put it eloquently, as follows:3
“Obesity can co-exist with malnutrition in the same society.
When food insecurity exists, dietary quality may be
compromised which leads to higher intake of energy from food
that are high in fat and carbohydrate, but low in nutrients and
lack diversity. There have been increases in energy contribution
from added vegetable oils and added sugars. Drivers for dietary
pattern changes include trade liberalisation, international food
trade leading to ‘burgerization’, foreign direct investment,
emergence of supermarkets and fast food chains, increase in
income and socioeconomic gains, urbanisation and access to
social and mass media.”
As for the fleeting moment he actually presented dietary
research, it was nothing that I would disagree with! Specifically,
he cited a meta-analysis by Santos et al,4 who essentially
concluded that low-carb diets have resulted in favorable effects
on bodyweight and cardiovascular risk factors. However, the
important distinction here is that this is in comparison to
baseline/pre-diet conditions. This meta-analysis did not directly
compare the effects of low-carb dieting with non-low-carb
conditions. I addressed the individual and meta-analytic research
Alan Aragon’s Research Review – May 2015
doing exactly this, and it collectively does not support Gary’s
position. More on that in a moment.
My case
The diagram above is how I opened my presentation, since I felt
it was important to identify not just where Gary and I disagree,
but also the substantial area where we do agree (outlined in the
intersection of the ellipses). I then proceeded to discuss insulin
issues and inconsistencies, giving examples of how certain foods
can be low-carb but still highly insulinogenic.5 A classic
example of this is how beef and fish have registered higher
insulin indexes than porridge and al dente pasta. Another
example is dairy (including whey), which is highly
insulinogenic, yet has consistently yielded favorable effects on
body composition6 and even glucose control7 in the literature.
Gary claimed that highly glycemic foods are to be avoided due
to their inability to control hunger. He apparently was
unaware that the most highly glycemic whole food (the white
potato), has the highest satiety index by a large margin, even
greater than that of several common low-carb whole foods.8
I then discussed how easy it would be to show that carbs are
more adipogenic thorough controlled overfeeding trials.
Unfortunately for Gary, no controlled, protein-matched over-
feeding trials have shown that carb overfeeding results in greater
fat storage than fat overfeeding.9 There’s either no significant
difference, or a greater fat gain from fat overfeeding. This is not
surprising considering the less efficient route of dietary
carbohydrate to adipose storage, given our glycogen storage
capacity. By comparison, dietary fat has a more direct route
towards storage in the adipose depot.
I moved on to address diet comparison research, beginning with
studies that matched protein and found no independent weight or
fat loss advantage of lower carbohydrate intake.10,11 Gary
questioned the validity of Johnston et al10 on the basis of funding
source. This came back to bite him when I pointed out the
hypocrisy of this dismissal of Johnston et al when his
organization (NuSI, which he co-counded) is in the process of
funding their own diet research. I’ll get back to what Gary said
about the future findings of NuSI, and trust me, it’s a zinger.
Then I went on to discuss a 12 systematic reviews & meta-
analyses (one of which was a systematic review but not a meta-
[Back to Contents] Page 16
analysis16) published over the past decade,12-23 which included
research spanning back several decades. Importantly, these
analyses directly compared low-carb with non-low-carb
conditions. Out these 12 analyses, 3 were in favor of the low-
carb condition for weight loss, fat loss, and/or reduction of other
cardiovascular risk factors.14,15,18 2 were in favor of the non-low-
carb comparator,12,19 and 6 did not lean in favor of
either.13,16,17,21-23 This equivocal set of data collectively shows
no compelling basis to claim that carbs are the bad guy.
Furthermore, James Krieger, who authored one of the meta-
analyses in favor of low-carb, publicly retracted the validity of
his findings due to a significant methodological flaw, as well as
results of subsequent research.24 This ties the score between the
analyses that favored low-carb and those that favored the non-
low-carb condition. Another thing I pointed out was how one of
the meta-analyses specified adverse potential from low-carb
diets via an impairment of flow-mediated dilatation,20 which is
an index of endothelial function.
I then discussed Anthony Colpo’s collection of 28 metabolic
ward studies with a minimum 3-week duration, none of which
showed a significant fat loss advantage to the lower-carb
condition.25 From that point, I proceeded to discuss how various
lines of observational data26-28 converge with the aforementioned
experimental data in an overall lack of support for Gary Taubes’
anti-carb position.
Case closed
Gary’s response to the data I presented was that it was just
crappy research and not worthy of serious consideration – hence
his flippant dismissal of it. He conveniently deferred to the
launch of NuSI for the purpose of doing what he considers to be
meaningful diet research to ameliorate the current lack of it.
While this purposeful ignorance of the current body of research
is brash enough on its own, what Gary said next really struck me
as his own personal slip off the deep end. I very explicitly asked
him if he would change his views if the NuSI research refuted
them. He said, and I quote, “Probably not.” Being part of the
post-debate banter, I’m not sure if this was caught on camera,
but it’s certainly burned into my memory. One of the crucial
characteristics of a true scientist is an openness to modify his or
her opinion according to the evidence. In contrast, Gary seems to
be inextricably wedded to his dietary beliefs.
Postscript – Gary is good at trolling (so am I)
At the beginning of Gary’s opening statement, he ran a video
clip of me talking about how I put a physique client on low carbs
in order to meet a seriously time-crunched deadline. The film cut
before I went on to describe the substantially higher carb intakes
allotted to other clients with other goals and circumstances
(within the same video footage, I mentioned the ~600 g carb
intake of one of my clients). I took Gary’s tactic in stride, and
saw it for what it was. In fact, I got a hearty laugh out of it, and
give him all the credit in the world for quality trolling. Returning
the favor, at the end of the debate, I took a vote among the
audience of who would hire me versus Gary for getting them in
shape. Guess who didn’t get a single vote? :) [video clip here]
Alan Aragon’s Research Review – May 2015
For the record, this vote was not a planned part of my
presentation. It was simply my response/retaliation to Gary’s
initial trolling (and also interrupting me multiple times during
my opening statement, and consistently running over his time
limits). In the end, was this a great learning experience for all
involved? Yes it was, and that’s never a bad thing.
References
1. Roberts SB, Mayer J. Holiday weight gain: fact or fiction?
Nutr Rev. 2000 Dec;58(12):378-9. [PubMed]
2. Rooney BL1, Schauberger CW. Excess pregnancy weight
gain and long-term obesity: one decade later. Obstet
Gynecol. 2002 Aug;100(2):245-52. [PubMed]
3. Soon JM, et al. Changing trends in dietary pattern and
implications to food and nutrition security in association of
Southeast Asian nations (ASEAN). International Journal of
Nutrition and Food Sciences. 2014; 3(4): 259-269. [IJNFS]
4. Santos FL, Esteves SS, da Costa Pereira A, Yancy WS Jr,
Nunes JP. Systematic review and meta-analysis of clinical
trials of the effects of low carbohydrate diets on
cardiovascular risk factors. Obes Rev. 2012
Nov;13(11):1048-66. [PubMed]
5. Holt SH, Miller JC, Petocz P. An insulin index of foods: the
insulin demand generated by 1000-kJ portions of common
foods. Am J Clin Nutr. 1997 Nov;66(5):1264-76. [PubMed]
6. Miller PE, Alexander DD, Perez V. Effects of whey protein
and resistance exercise on body composition: a meta-
analysis of randomized controlled trials. J Am Coll Nutr.
2014;33(2):163-75. [PubMed]
7. Petersen BL, Ward LS, Bastian ED, Jenkins AL, Campbell
J, Vuksan V. A whey protein supplement decreases post-
prandial glycemia. Nutr J. 2009 Oct 16;8:47. doi:
10.1186/1475-2891-8-47. [PubMed]
8. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety
index of common foods. Eur J Clin Nutr. 1995
Sep;49(9):675-90. [PubMed]
9. Schutz Y. Dietary fat, lipogenesis and energy balance.
Physiol Behav. 2004 Dec 30;83(4):557-64. [PubMed]
10. Johnston CS, et al. Ketogenic low-carbohydrate diets have
no metabolic advantage over nonketogenic low-
carbohydrate diets. Am J Clin Nutr. 2006 May;83(5):1055-
61. [PubMed]
11. Soenen S, et al. Relatively high-protein or 'low-carb' energy-
restricted diets for body weight loss and body weight
maintenance? Physiol Behav. 2012 Oct 10;107(3):374-80.
[PubMed]
12. Anderson JW, Randles KM, Kendall CW, Jenkins DJ.
Carbohydrate and fiber recommendations for individuals
with diabetes: a quantitative assessment and meta-analysis
of the evidence. J Am Coll Nutr. 2004 Feb;23(1):5-17.
[PubMed]
13. Nordmann AJ1, Nordmann A, Briel M, Keller U, Yancy
WS Jr, Brehm BJ, Bucher HC. Effects of low-carbohydrate
vs low-fat diets on weight loss and cardiovascular risk
factors: a meta-analysis of randomized controlled trials.
Arch Intern Med. 2006 Feb 13;166(3):285-93. [PubMed]
14. Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B.
Effects of variation in protein and carbohydrate intake on
body mass and composition during energy restriction: a
[Back to Contents] Page 17
 meta-regression 1. Am J Clin Nutr. 2006 Feb;83(2):260-74.
[PubMed]
15. Kirk JK, Graves DE, Craven TE, Lipkin EW, Austin M,
Margolis KL. Restricted-carbohydrate diets in patients with
type 2 diabetes: a meta-analysis. J Am Diet Assoc. 2008
Jan;108(1):91-100. [PubMed]
16. Castañeda-González LM1, Bacardí Gascón M, Jiménez
Cruz A. Effects of low carbohydrate diets on weight and
glycemic control among type 2 diabetes individuals: a
systemic review of RCT greater than 12 weeks. Nutr Hosp.
2011 Nov-Dec;26(6):1270-6. [PubMed]
17. Hu T1, Mills KT, Yao L, Demanelis K, Eloustaz M, Yancy
WS Jr, Kelly TN, He J, Bazzano LA. Effects of low-
carbohydrate diets versus low-fat diets on metabolic risk
factors: a meta-analysis of randomized controlled clinical
trials. Am J Epidemiol. 2012 Oct 1;176 Suppl 7:S44-54.
[PubMed]
18. Bueno NB1, de Melo IS, de Oliveira SL, da Rocha Ataide
T. Very-low-carbohydrate ketogenic diet v. low-fat diet for
long-term weight loss: a meta-analysis of randomised
controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87.
[PubMed]
19. Ajala O, English P, Pinkney J. Systematic review and meta-
analysis of different dietary approaches to the management
of type 2 diabetes. Am J Clin Nutr. 2013 Mar;97(3):505-16.
[PubMed]
20. Schwingshackl L1, Hoffmann G. Low-carbohydrate diets
impair flow-mediated dilatation: evidence from a systematic
review and meta-analysis. Br J Nutr. 2013 Sep
14;110(5):969-70. [PubMed]
21. Schwingshackl L, Hoffmann G. Comparison of effects of
long-term low-fat vs high-fat diets on blood lipid levels in
overweight or obese patients: a systematic review and meta-
analysis. J Acad Nutr Diet. 2013 Dec;113(12):1640-61.
[PubMed]
22. Naude CE, Schoonees A, Senekal M, Young T, Garner P,
Volmink J. Low carbohydrate versus isoenergetic balanced
diets for reducing weight and cardiovascular risk: a
systematic review and meta-analysis. PLoS One. 2014 Jul
9;9(7):e100652. [PubMed]
23. Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F,
Siemieniuk RA, Ball GD, Busse JW, Thorlund K, Guyatt G,
Jansen JP, Mills EJ. Comparison of weight loss among
named diet programs in overweight and obese adults: a
meta-analysis. JAMA. 2014 Sep 3;312(9):923-33.
[PubMed]
24. Krieger JW. A note on scientific integrity. July 9, 2010.
[Weightology.net]
25. Colpo A. The Fat Loss Bible. © Anthony Colpo, 2012.
http://anthonycolpo.com/anthonys-books/
26. Central Intelligence Agency. A spotlight on obesity rates.
Posted: Nov 19, 2012 12:46 PM. Last Updated: Apr 30,
2013 01:03 PM [CIA]
27. Economic Research Service of the USDA. Food
Availability (Per Capita) Data System: Summary Findings.
Updated October 31, 2014. [ERS/USDA]
28. Appel LJ. etary patterns and longevity: expanding the blue
zones. Circulation. 2008 Jul 15;118(3):214-5. [PubMed]

Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 18


Expert roundtable: How do you stay in shape while
traveling the world?
Assembled by Armi Legge, featuring Armi, Dell Farrell, James
Clear, Jason Maxwell, JC Deen, Jon Goodman, and Menno
Henselmans
“You want to come?”
I looked outside at the seemingly never-ending blue sky, slapped
my laptop shut and headed for the door. “Let’s do it,” I
responded.
Juan smiled, “Muito bom!”
“Very good,” in Portuguese.
We loaded into his car and spent the next three hours driving
around the island looking for the best beaches. Then we spent an
hour getting lunch at a buffet.
I did this knowing that it meant the gym probably wouldn’t be
open when I got back. Sure enough, I missed my workout. And
it was totally worth it.
I’ve done a lot of traveling, especially in the last year. But
moving out of the United States for the first time had me
worried.
Will the gym I found online have a squat rack?
What if I can’t find a place to stay nearby?
When will I workout during my new travel routine?
It got me thinking, “How do other serious athletes stay in shape
while traveling?”
Several of my friends in the fitness industry have traveled the
world, so I asked them what they did.
Here are there answers, and mine. If you plan on traveling, or
have a client who is going to travel, hopefully these tips will
help.
(Note: Some of these questions don’t apply to every contributor,
so not every person answered every question).
Over the past few years, where have you been and how long
did you stay there?
James Clear
(James didn’t have time to do the full interview, so he gave me
permission to share his tips from this excellent article).
North Carolina (Home), Austria, Italy, Switzerland, Arizona,
California, Colorado, Connecticut, Costa Rica, Czech Republic,
England, Florida, Georgia, Germany, Hungary, Illinois,
Alan Aragon’s Research Review – May 2015
Morocco, New York, Norway, Puerto Rico, Russia, Scotland,
South Carolina, Turkey.
JC Deen
November 2013 through mid-January 2014, I lived in Chiang
Mai, Thailand for two months. Went to Cusco, Peru and Quito,
Ecuador for ten days in July 2014. Went to Izmir, Turkey for a
wedding and from there to Split, Croatia for business in late
September, early October 2014 for a few weeks.
Dell Farrell
Germany 2 weeks, the Netherlands 10 days, United States 1
month, Melbourne 3 weeks, Dubai a few days, Alaska 2 weeks,
Canada 2 days, New York 2 weeks, Las Vegas 10 days.
Jon Goodman
I spent 6 months in Hawaii (3 months in Oahu and 3 in Maui) in
2012–2013. 2013–2014 I spent 6 months in Thailand, Indonesia,
Cambodia, and Vietnam. Most of the time I was on an island
called Koh Phangan in Thailand. 2014–2015 is 4 months in
South America. Most of the time in Uruguay but a few weeks in
Argentina and a month in Brazil. This is all in addition to a fair
amount of travel through Canada and the US including a 45-day
road trip through Western Canada and the States.
Menno Henselmans
Netherlands: Country of birth.
Mexico: Five months.
England: One year plus several short trips.
US: Several trips totaling several weeks.
Spain: Five months and counting.
Norway: Several trips totaling several weeks.
Belize: Two months.
Jason Maxwell
In May of 2015, I moved to Malta. I lived there for 3 months and
used it as a base for traveling across Europe. Basically, my
girlfriend and I would do a trip every month or so (4–5 day long
trips). So in those 3 months, we went to Barcelona, Sicily, and
Gozo.
In August 2015, I moved to Lviv, Ukraine and lived there for 3
months (because I couldn’t get a visa to live longer in Malta).
There were no wars where I was living, and I would have to say
that Ukraine is one of my favorite countries I’ve ever visited.
While in Ukraine, we did a trip to Istanbul, as well as another
trip to the Carpathian Mountains (this was a road trip on some of
the worst roads I’ve ever seen).
On Halloween 2015, I moved back to Malta and that’s where
I’m currently living. In that time frame, I’ve gone to Paris,
Bologna, Florence, Venice, and Toronto.
Armi (that’s me)
I’ve been to 48 states in the U.S. since being born 20 years ago.
Starting a few days before I turned 18, I started traveling
continuously and have lived in or visited…
[Back to Contents] Page 19
Austin, Texas (10 months)
San Francisco, California (2 months)
Las Vegas, Nevada (2 weeks)
New York City, New York (1 week)
Mountain View, California (3 days)
Los Angeles, California (3 days)
Salt Lake City, Utah (3 days)
Falling Spring, West Virginia (3 days)
Winchester, Virginia (3 months, where I grew up)
Natchez Trace, Tennessee (1 day)
Amherst, Massachusetts (3 days)
Florianópolis, Brazil (3 weeks)
What’s the hardest part about staying in shape when you
arrive in a new place?
James Clear
 Finding a place to train.
 Staying in the habit of exercise.
 Prioritizing workouts around other activities.
JC Deen
Not knowing where and how often you’ll be able to eat. Not
knowing how much time you’ll have to devote to physical
activity. Not knowing what the living conditions will be like, etc.
Pretty much all of it, unless you have everything planned out.
For me, it typically takes a week or so to get adjusted, especially
if I’m staying somewhere for an extended period.
Dell Farrell
Everyone wants to take you out for a meal to eat their local
comfort food. Not knowing where a decent gym is. Having a
busy schedule and being jet-lagged and too exhausted to
workout. Lack of sleep, nowhere to train, no kitchen or
microwave for healthy meals.
Some places don’t even sell protein bars or powder in the
supermarkets or stores, which makes it hard to have a protein
based snack on a busy day where you don’t have access to a
fridge. Packing some jerky, protein powder and protein bars to
meet your daily protein requirements without exceeding fat
requirements is helpful.
Jon Goodman
Maintaining muscle mass has been the hardest for me. Staying
active has been easy but I haven’t done much weight training.
Mostly hiking, biking, and walking. In some places that I’ve
been there hasn’t been a lot of protein and fresh vegetables
either. Also, depending on where I am there’s generally a bit of
culture shock when I first arrive. Joining a gym just isn’t a
priority right away. Figuring out how to get around, is.
Menno Henselmans
It’s easy really. You just have to prioritize it and do your
research beforehand.
Alan Aragon’s Research Review – May 2015
Jason Maxwell
When I arrive in a new place, I’m usually looking for an
apartment, so my goal is strictly to find a place to live. This
usually takes about a week.
The second hardest thing to do is finding a gym to train at.
Thirdly, when you go to a new place, you just want to try all of
their native foods. This can be tough when you want to stay in
shape. Whenever I go to a new place for less than a week, I
won’t go to the gym. I just treat it as a “deload” and enjoy my
surroundings.
Armi
The two hardest parts for me are…
1. Finding a good gym. Many gyms don’t have barbells,
and many good gyms aren’t listed on Google Maps.
2. Finding and preparing healthy meals. Whenever
possible, I stay in Airbnbs since they almost always
have kitchens. The hosts also usually know where the
local grocery stores and healthier restaurants are.
Except for Downtown Las Vegas, I’ve never had trouble finding
healthy meals while traveling.
Before you leave for a new place, do you take any steps to
make it easier to stay in shape once you arrive? (e.g. look up
gyms and grocery stores online, seek out towns and cities that
have good facilities, etc.)
James Clear
Quoted from his article: “I think the simplest approach is to fit
training in whenever you can. When all else fails, you can
always resort to this strategy.
Example 1: After 14 hours of flying and a 9-hour time change, I
landed in Russia and made it to my hotel late at night. I was
exhausted, but decided to do a 10-minute pushup workout before
melting into the pillow. It wasn’t much, but it was better than
nothing.
Example 2: When I was on the road in the Midwest, I spent 20
minutes doing sprints in the parking lot of an apartment
complex. (And a particularly interested inhabitant came out on
his balcony and cheered me on.) Again, not much, but I think it
was worth it.”
JC Deen
Yes, to all of that. Before I traveled to Thailand, I tried to
research as much as I could to get an idea of what part of the city
I wanted to live in, and if it would be convenient to getting to a
gym easily, as well as a grocery store and plenty of places to eat
on the go. However, when traveling abroad to a country you’ve
never been before, and not knowing the language, you just do
the best you can and make do when you arrive.
[Back to Contents] Page 20
No amount of research beforehand could’ve prepared me for the
culture shock I experienced. Luckily, I traveled with two great
friends, so it was easier adjusting. Another thing that was great
about going to Chiang Mai is there were already a ton of expats
living there, and I knew a few of them through an online group
formed through the TropicalMBA blog authors. So when I
arrived it was easy to link up with them and ask where we
should live, where the closest gym was, etc. If you know
someone who is already there, it’s really easy to get your
bearings rather quickly.
Dell Farrell
Finding a hotel that has a kitchenette or an Airbnb. Or at least a
microwave and mini fridge so you have some options if you
want to prepare your owns meals that you can track. Looking up
whether the hotel has a half decent gym or if there are ones close
by that you can get a casual or week pass at. Seeing whether
there is a grocery store or healthy place to eat with trackable
food items is helpful. Use yelp or similar apps to check them
out.
Jon Goodman
I don’t, no. That said, I always go someplace warm with really
good hiking and trekking and know that there’s always places to
move if need be.
Menno Henselmans
Wherever I go, I always make sure I’ve not only found a good
gym online (mostly via TripAdvisor, Google (Maps) and
Facebook) but also directly communicated with the owner
regarding their equipment and short time membership options.
Jason Maxwell
If I’m going to a place for longer than a week, I’ll do my
research. Most of the places I’ve gone to don’t really have large
grocery stores. On the other hand, they all have smaller family
run stores where you can buy local produce and meat. This
means I’ll usually try to stay in an AirBNB with a kitchen so I
can cook all my own food. As for gyms, I don’t go to places that
are off-the-grid (usually). My girlfriend can’t stand to live in
small towns, so that means there is usually a gym where I’m
planning to travel to. Once I arrive, I will ask around.
Armi
1. Search for gyms and contact the owners before leaving,
as Menno mentioned.
2. Look for an Airbnb that a) is walking distance to the
gym, b) has a kitchen, c) has good internet, and d)
doesn’t cost too much.
3. Google “grocery stores,” “supermarkets,” “markets,”
and see what comes up. As I said above, this is a lower
priority since you can find meat and vegetables almost
everywhere.
Alan Aragon’s Research Review – May 2015
How do you go about finding gyms?
James Clear
If I want to do some Olympic lifting on the road I’ll try to find a
club on http://www.iwf.net/ and then see if anyone in my
network can make an intro. (I know one coach who has tons of
international contacts.)
JC Deen
I will talk to friends, if they’re already there. If not, I will resort
to Google. Many times, in South American and Southeast Asian
countries, Google isn’t too helpful as it can be in the states.
When that fails, I will just wander around, and try to find
something close.
Dell Farrell
Searching online or asking Facebook friends can be helpful to
find a gym. Or when you arrive in a new city hire a bike or go
for a long walk to find out what is around. Walking is great
cardio and a great way to find out what’s around you. I
sometimes look for good stairs or hills to do some early morning
hill sprints when no one is around. Or parks to do some lunges,
squats, push-ups, pull-ups, etc if you don’t want to do them in
your hotel room.
Jon Goodman
The only place where I joined a gym was in Hawaii in 2012–
2013. In Oahu I worked out in the backyard of a dude named
Stammy. It was a football town (Laie) and there’s poor
education and lots of crime so he got old weight equipment and
set up a gym under a park in his backyard and let all local kids
train. It was great. The guy whose house I stayed at knew about
it and introduced me to Stammy. In Maui the gym was a 20
minute walk away. This is where I trained for a photoshoot.
In all other places I worked out at a lot of the outdoor
bodyweight training places that are set up usually along
boardwalks on the beach or in the park. Often just by looking I
found cool stuff. In Uruguay in a town called Punta Del Diablo
I’d go for sprints on the beach and noticed one day a chin up bar
set up at a lifeguard station. They let me use it and my workout
for the next few weeks was a mix of jogging, sprinting,
bodyweight work, and chin ups.
Jason Maxwell
When I moved to Malta, I knew about a few gyms from
searching online. They were the only gyms with websites, so I
knew that I would at least have a backup plan if I couldn’t find
something local. When I arrived in Malta, I asked around, and I
discovered that every hotel has a public gym that is pretty well
equipped. I live in a denser city/town in Malta so I train at Le
Meridien which is a 5 minute walk from where I live.
When I was living in Ukraine, there was no way I was ever
going to find a gym online. No one really speaks English there,
so I was just taking a chance going there. Ukraine is really close
[Back to Contents] Page 21
to Russian so I knew that at the very least I could find a
weightlifting gym. Lviv (the city I was living in) is the 7th
largest city in Ukraine so I knew there had to be gyms there.
When I arrived, I asked my Real Estate agent to only show me
places that were within a 20 minute walk to a gym, and then I
got him to give me the address of all the gyms in the vicinity. I
went and checked them out and I found a gym that was very
similar to the Goodlifes we have back in Canada.
Armi
Step 1: Search Google.
Step 2: Search Facebook.
Step 3: Contact potential Airbnb host and ask if there are any
good gyms nearby.
Step 4: Wing it.
Most cities will have gyms. While it’s more stressful and
tedious, you can usually find a decent place to train by walking
around and asking the locals.
Many gyms in South America, Central America and Southeast
Asia either don’t have websites or don’t rank well in Google, so
there are probably more gyms in the area than you think. For
example, when I searched for gyms in Lagoa da Conceição, the
town where I lived in Brazil, I only found one gym. Walking
down the street a few days after I arrived, I found an even better
one right next to my Airbnb.
What do you do if you can’t find a gym?
JC Deen
I most always pack a suspension trainer. In fact, for the first few
weeks in Thailand, Roger Lawson and I would wake up early
and go to a park, or a random alley way, strap up the trainer, and
get a good body weight work out in. It was really great in the
pinch until we found a gym that was, surprisingly, right next to
our apartment.
In the case of traveling to Turkey, Croatia, and South America, I
didn’t have enough time to locate a gym, so I made use of the
suspension trainer, and hotel facilities as I needed to.
Dell Farrell
If I can’t find a gym I do a body weight workout or use a
resistance band, jump rope and ab wheel which are all light and
easy to travel with. Walking or biking if you can hire a bike will
help keep you active and stay lean while enjoying your new
surroundings. Other exercises you can do include bench dips,
step ups, hand stand push-ups, push-ups with feet elevated,
planks, side planks, etc. Or wind down by finding a local yoga
studio.
Jon Goodman
Find a park. Or a beach. Or a hill. Or a bike.
Menno Henselmans
I don’t go there: screw that place, ha. But seriously, you can do
intense bodyweight workouts even if you’re advanced.
Alan Aragon’s Research Review – May 2015
Especially if you have a partner. You’ll have to improvise in
many cases and that’s fine. Don’t get hung up on doing
everything perfectly by the textbook.
I also have a set of exercise bands that I also use to pump up for
photoshoots. They weigh nothing, take up almost no space and
they’re pretty cheap.
Jason Maxwell
I always travel with a TRX in case I get screwed over. I’ve never
had to use it though, but my girlfriend uses it all the time. When
I was planning on moving to Malta last year, my plan was to buy
kettle bells if I couldn’t find a gym. Luckily, I found one.
Armi
I almost always live in places that are very outdoorsy and active,
like Austin or Florianópolis. So if I can’t find a gym, I’ll make
do with bodyweight exercises and other sports.
Whenever I travel, I try to learn a new sport. When I lived in
Austin, I started rowing and standup paddleboarding. In San
Francisco, I took Krav Maga classes. In Virginia I went hunting
most weekends. In Brazil, I learned to surf.
If I can’t find a gym, I look at it as an opportunity to spend time
working on a new skill.
In the last few places you’ve stayed, where did you train? If
you found a gym, what was it called, did you like it, and did it
have a squat rack and other important equipment? (Please be
as specific as possible in talking about where you trained, as
some people may live there or plan on traveling there).
JC Deen
In Thailand, we trained in a very small, grimy gym on the 4th
floor of a huge mall. The machines were broken, tiles on the
floor cracked under your feet, and NO SQUAT RACK. But that
was okay because we made due with all the dumbbells and
barbells we had access to. In Turkey, we stayed in a nice hotel
with a bench and decent amount of dumbbells. In South
America, I had nothing, so it was the occasional suspension
session when I could find the time.
Dell Farrell
When I got to Germany a walk around town revealed there were
3 great gyms. I found out that one of them offered a free week
trial pass which was perfect for me as I was there for a week.
This gym was huge and had every piece of equipment I could
need. The hotel I was staying at only had a treadmill, elliptical
and stationary bike. That’s it. So beware if you think you’re
going to train in your hotel’s gym — make sure it actually has
weights.
When I went to New York I was lucky enough to train at
Equinox Wall Street as my friend who I’d met earlier in the year
worked there. Another friend then intro’d me to the awesome
people at Mark Fisher Fitness and Structure. All of these gyms
were fully equipped with squat racks and everything I needed. In
[Back to Contents] Page 22
California I trained at Gold’s Venice and Fitwall, both amazing
facilities. I was fortunate to be able to plan my days around
training on that trip instead of having to squeeze it in.
Menno Henselmans
In Mexico, England, Spain, the US and the Netherlands there are
good gyms aplenty. In Belize I trained in a private Crossfit box
(oh, the irony) that was almost literally box-sized and was only
open for a few hours a day. They had no machines or cables, but
they had the basic free weights and an awesome attitude.
In Norway I’m always with my friend Børge Fagerli
(interviewed by Alan before in AARR). He’s practically a
celebrity in Norway, so he can walk us into most gyms in return
for a shout-out on social media or some advice. Being
recognized has helped me get into quite a few gyms during
shorter trips in other countries too, but even if people don’t
know who you are, being nice to the owner can help you get
around many membership length restrictions or into private
gyms. Many people are just too afraid to ask.
Jason Maxwell
In Malta I train at the gym in Le Meridien. It has a squat rack,
dumbbells, bench press, and a cable machine, so it has all of the
essentials. The machines there are old-school Nautilus ones and
they actually suck except for the chest press machine and the
overhead press machine. I barely use machines anyways unless
it’s for calves (which they don’t have). They have a Smith
Machine, so I train my calves using that.
When I was in Lviv, I trained out of a gym called “Sportlife”. It
rocked and had everything you’d find at a Goodlife Fitness. For
the first few weeks I trained out of a gym called “Spartak”. It
looks exactly like Gold’s Gym did back when Arnold was
training, but they have some really stupid rules. Every time my
girlfriend and I went into there we got into trouble. On top of it,
when you got a membership, it didn’t give you unlimited use,
you only got a certain number of times per month.
One time, my girlfriend went to use a treadmill, and there was a
girl there and she told her that they had to get permission to use
the treadmill. The girl then walked away and brought the
manager of the gym over. The manager used a key to turn on the
treadmill, and then the girl just jumped on in front of my
girlfriend and started jogging. My girlfriend was pretty pissed
and told the girl that my girlfriend was waiting for the treadmill
first. The girl just looked back and said “I asked first so I get it”.
The only good thing about this was that Spartak gym had
another stupid rule that you can only use the treadmill for a
maximum for 15 minutes, so my girlfriend didn’t have to wait
very long.
Armi
 Austin has five fully-equipped Gold’s gyms, so that
made lifting easy. There are also probably 10 or so very
nice gyms spread around the city. There’s a reason that
Austin is on every “healthiest city” list.
Alan Aragon’s Research Review – May 2015
 San Francisco has a chain of gyms called, creatively,
“SF Fitness,” which actually used to be Gold’s until
they split away. Mine had one squat rack and decent
equipment.
 Las Vegas has several 24-Hour Fitness gyms, which
were outstanding. There was a big figure competition
when I was in town and the Korean team was training
there. I also trained with Dell at the Las Vegas Athletic
club, until they asked us to leave because they thought
Dell was my personal trainer. That place is now on my
Blacklist.
 Winchester, Virginia has a great gym called Body
Renew Fitness, which is where I lift when I’m in my
hometown.
 In New York City I lifted at a friend’s gym (Peak
Performance NYC) and mostly treated it as a deload
week.
 In West Virginia, “lifting” is what you do when you
shoot a deer while hunting. So no, I did not find a gym.
What are the biggest obstacles you (or your clients) run into
while traveling? Can you think of any salient examples of a
time you got through a major one?
JC Deen
Training, eating right, all of it. Even when traveling for business,
many people tend to go into vacation-mode because they’re out
of routine. Not everyone does this, but many do because it’s easy
to make excuses and say “I can’t eat right because I’ll be in the
airport with long layovers, or because I’m at the hotel most of
the week.”
The truth is your habits will have to be broken simply because
you aren’t in your familiar setting (i.e. your own bed, house,
kitchen, gym, etc). However, you can plan ahead and make sure
that you do your best. I help my clients understand these things
in advance and strategize accordingly.
For instance, being stuck in the airport with a long layover is a
reason to eat off plan because there are restaurants, and eating
has to be done.
But what if you packed something in your backpack? Beef jerky,
Quest Bars, and even a few sandwiches can be far better choices
because you will know how much you’re getting in terms of
calories and macros, and they’re easy to prepare beforehand.
When dining at an airport, food is typically expensive, and you
never know how much oil, or sauce they’re using. If you want to
keep the momentum going, this is a good strategy for aiming to
stay in control of your setting.
Now I know that not everything can be perfect. Eating out is
going to happen, especially when traveling. So I tell them to do
the best they can, and be mindful of their choices.
If you’re trying to maintain your progress, body composition, or
whatever goal you have, then making leaner choices when
dining out is a must. Eggs and toast or oatmeal, with some
orange juice for breakfast is a much leaner meal than a giant
[Back to Contents] Page 23
cheese and bacon omelette with pancakes and syrup, you feel
me?
When it comes to exercise, I adjust their training to fit their
accommodations: gym, very limited gym, or no gym.
Most of all, I tell them it’s okay to have breaks in their training
and dieting schedule, as long as they’re prepared to get back on
track when they resume their regular habits.
Dell Farrell
Usually eating out with friends and colleagues. I don’t want to
be rude or difficult by not wanting to eat food that is not going to
help me meet my goals.
If it’s just a short holiday I sometimes just implement a dieting
break because this can be useful mentally. I don’t want clients to
miss out on enjoying life because there diet is ruling them.
Usually if they eat out and they want to stay on track, I say go
for minimally processed whole foods and fill up on fibrous
veggies without dressing. Utilizing intermittent fasting or just
having a light protein based snack in the morning can also allow
you to fit in restaurant size meals later in the day without being
in a caloric excess.
For example, in Vegas I would have a black coffee* and a Quest
Bar or protein shake in the morning and sit at a conference till 1
or 2pm. Then I’d walk to Chipotle or some place with macros
for lunch. Then eat out for dinner and choose a protein based
meal. I was aiming for 1600cals per day to make sure I definitely
wasn’t in a surplus and if I wanted to drink I would allow for it. I
ended up losing weight on this trip.
We also need to remember that in America you are pretty
spoiled for choice. On my current trip to the Netherlands in The
Hague I realized how limited the choices are in the supermarkets
and a lot of cafés didn’t even have skim milk. It is a lot harder to
get meals that aren’t bread based. Some of my Dutch friends
didn’t even know 24-hour gyms existed.
In Australia and the U.S. you definitely have it a lot easier when
traveling and needing convenience foods like cooked lean
chicken breast or fish with vegetables. This is the kind of food I
like to eat but it’s not always possible when you don’t have
access to a kitchen. Be mindful that chefs don’t care about your
calorie intake, they care about food tasting good. So they will
add butters and oils and sugar wherever they can if it is going to
enhance the flavor. So choosing minimally processed whole
foods is going to be a good option and asking to hold the added
fats will make it easier to track.
There is also a new app Fudist to help you find a restaurant that
fits your macros which will certainly make life easier. But again
I think it is only for users in the U.S.
Another major obstacle that I forgot to include is that when I go
to the supermarket in Europe most things don’t have English on
them. It’s like cracking a code. The pictures help. I figured out
that “kip” means “chicken.”
Alan Aragon’s Research Review – May 2015
 Armi’s Note: It was hilarious watching the guy behind
the checkout counter try to figure out what Dell meant
by a “tall black.” That was the first time I’ve ever
translated Australian. It’s a black coffee.
Jon Goodman
I haven’t trained clients for a while so can’t answer this. For me
the biggest obstacle is getting fresh vegetables and adequate
protein. Some places it’s impossible and others it’s extremely
expensive to get more than a few measly ounces of meat. I now
travel everywhere with a bunch of greens powder and protein
powder. That, and vitamin C tablets.
Menno Henselmans
Many people have an all-or-nothing mindset that prevents them
from doing anything at all, effectively choosing 0% efficiency
over 70% efficiency. This is particularly damaging, since it’s
often accompanied with considerable overeating. Examples:
 As long as you go to failure, the intensity needn’t be
that high to achieve a significant hypertrophic stimulus
in a muscle (e.g. pistol squats/push-ups/glute bridges).
 You may not be able to do full ROM handstand push-
ups or Nordic ham curls, but isometrics or negatives are
a lot better than nothing.
Jason Maxwell
The biggest obstacles with my clients are that they’ll jump on a
red eye flight somewhere for work, and then work a 16 hour day,
go out or dinners with clients, eat and drink too much booze,
jump back on the next red eye flight home, and then go to work
that day. It’s impossible to train for some of them who travel.
How do you help them through these?
I’m an advocate of monitoring and tracking what you eat. Think
IIFYM with adequate protein and vegetables, without
overeating. Here’s the caveat, you don’t have to use an app like
MyFitnessPal to track your macros. Do you think a client who is
traveling for 24 hours, pedal-to-the-metal, is going to take the
time to use a stupid app on their phone? Hell no.
Here’s what we do: they count protein portions with their palm,
and veggies with their fists. I tell them that each meal needs to
have a certain number of palms of protein and fists of
vegetables. They’re allowed to eat dessert or have a few drinks
(one or the other). Lastly, to control calories, I tell them to stop
eating when they’re not hungry anymore, and eat slowly. If they
get full from a meal, it means they ate too much. This works
really well for these types of clients.
Armi
Finding a gym with a squat rack. I’m still surprised at how many
gyms either don’t have squat racks, or only have one. If the gym
doesn’t have a squat rack and I’m staying a week or less, I’ll
usually treat it as a deload and do bodyweight workouts.
[Back to Contents] Page 24
If I’m staying longer and I can’t find a squat rack, I’ll make do
with the machines they have.
Finding time to workout can sometimes be hard. In Las Vegas, I
went to a conference and helped open the first Zappos brick and
mortar store, so I worked out early in the morning before getting
to work.
In Mountain View, I was at the annual Startup Grind conference.
On both days I snuck out at lunch and went on a run past Google
Headquarters and lifted at a Gold’s right across the street.
(Fun Fact: I realized yesterday that Dan Green’s gym, Boss
Barbell Club, was a five minute walk from the conference).
Staying fit while traveling doesn’t have to be hard, depending
on how you travel.
There’s a reason I asked “Where did you go and how long did
you stay?”
In most cases, your ability to stay fit while traveling depends on
three variables:
1. The facilities and infrastructure where you’re staying.
2. How long you stay.
3. How much you prioritize sticking to your current workout
program.
The longer you stay in one place, assuming it has decent
facilities, the easier it will be to stay in shape. Living in another
place isn’t what usually trips you up, it’s getting there and
getting settled that’s the problem.
up on the couch, chair, bed) to failure, and push-ups (varied
between flat push-ups and feet-elevated push-ups) to failure.
Running a 3 to 5-set circuit with minimal rest between exercises
is a simple, effective, gym-free, full-body workout. You can do
this circuit 3-5 days per week, depending on how conditioned (or
obsessive) you are. A variation of this is to split the circuit into
upper-body days and lower-body days where you just do 3-5 sets
of Bulgarian split-squats to failure (that’s pretty damn
demanding on its own, given hectic traveling circumstances).
____________________________________________________
Bios:
James Clear is a writer and photographer. He helps people
improve their fitness, productivity and creativity using daily
habits.
JC Deen is an online fitness coach and the author of Stay Leaner
Longer.
Dell Farrell is a figure competitor and personal trainer.
Jon Goodman is the founder of ThePTDC.com and author of
Ignite the Fire.
Menno Henselmans is a writer, speaker, published scientific
author and fitness model.
Jason Maxwell is an ex-rocket scientist turned fitness writer and
coach.
Armi Legge is a fitness writer and the founder of
EvidenceMag.com

There’s also no shame in taking a break from your current

training program to try something else. You’ll notice that all of
these answers were slightly different, and you can stay in terrific
shape using a variety of methods. You can go “full bro” like
Menno Henselmans, or take a slightly more relaxed approach
like Jon Goodman.
In short, traveling doesn’t have to stop you from staying in
shape. If you plan ahead, take strategic breaks, and learn to
adapt, you’ll do just fine.
Do what you can, when you can, and be willing to drive around
a tropical island with a Brazilian guy you just met every now
and then.
____________________________________________________

Editor’s Addendum: I (Alan) am on a lecture tour as I write

this. In the month of May, I’ve traveled back-to-back from
Kansas City, Missouri, to Birmingham, England, to Sydney &
Melbourne, Australia. My hotel workout is really fricking
simple, but very effective. If there’s no gym close by, no
problem. I do what I call “prison pull-ups,” and this involves
opening a door (typically the bathroom door) and draping a
twice-folded towel over the top to protect your hands, and
grinding out pull-ups. Make sure to have a shirt on, or the drag
of your bare body against the door will prohibit movement. Even
with a shirt on, you’ll reach failure/fatigue pretty quick. I run a
circuit with these pull-ups, Bulgarian split squats (with one leg

Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 25

Here is the download link to Jamie Hale’s very intriguing
Master’s thesis titled, Expectations Do Not Always Influence
Food Liking.

“The principle of converging evidence is applied in situations

requiring a judgment about where the “preponderance of
evidence” points. Most areas of science contain competing
theories. The extent to which a particular study can be seen as
uniquely supporting one particular theory depends on whether
other competing explanations have been ruled out. A particular
experimental result is never equally relevant to all competing
theories. An experiment may be a very strong test of one or two
alternative theories but a weak test of others. Thus, research is
considered highly convergent when a series of experiments
consistently supports a given theory while collectively
eliminating the most important competing explanations.
Although no single experiment can rule out all alternative
explanations, taken collectively, a series of partially diagnostic
experiments can lead to a strong conclusion if the data converge.

Contrast this idea of converging evidence with the mistaken

view that a problem in science can be solved with a single,
crucial experiment, or that a single critical insight can advance
theory and overturn all previous knowledge. This view of
scientific progress fits nicely with the operation of the news
media, in which history is tracked by presenting separate,
disconnected “events” in bite-sized units. This is a gross
misunderstanding of scientific progress and, if taken too
seriously, leads to misconceptions about how conclusions are
reached about research-based practices.”

– Paula & Keith Stanovich, Using Research and Reason in

Education

If you have any questions, comments, suggestions, bones of

contention, cheers, jeers, guest articles you’d like to submit, or
any feedback at all, send it over to aarrsupport@gmail.com.

Alan Aragon’s Research Review – May 2015 [Back to Contents] Page 26