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Evidence over the past few years suggests that metabolites produced from microbes in the gut play a crucial role in maintaining gut health. Tryptophan is an essential amino acid that can be metabolized by certain gut microbes or host cells to produce a variety of derivatives. The products of the microbial metabolism of tryptophan are known ligands of the aryl hydrocarbon receptor (AhR), and activation of this pathway can modulate immune cell populations and barrier function in the gastrointestinal (GI) tract. Alterations in this diet-microbiota-host pathway are thought to contribute to chronic inflammation.

In 2019, Dinallo et al showed lower expression of AhR in the small intestine of patients with celiac disease, an immune-mediated enteropathy that occurs in genetically predisposed individuals who consume gluten in wheat, barley, and rye. The only treatment for celiac disease is strict adherence to a gluten-free diet, which is difficult to follow, has high non-adherence rates and does not always lead to complete mucosal recovery. Altered gut microbiota composition and function has been reported in patients with celiac disease. Those alterations include a decreased proportion of lactobacilli, which have a high tryptophan metabolizing capacity (here; here).

A study led by Dr. Elena Verdu in collaboration with Dr. Harry Sokol, recently published in Science Translational Medicine, set out to investigate the microbial link between celiac disease dysbiosis and the altered AhR pathway in celiac disease.

Using mice that express a celiac disease susceptibility gene, the authors showed that, compared to a low tryptophan diet, a high tryptophan diet shifted gut microbiota composition, leading to a higher abundance of Lactobacillus and Ruminococcus gnavus, which are known AhR ligand producers. That change was accompanied by higher levels of AhR ligands in the feces and increased AhR pathway activation in the small intestine. On the other hand, lower levels of kynurenine, a tryptophan metabolite produced mainly by host cells and implicated in chronic inflammation, was found in mice fed the low tryptophan diet. Importantly, intestinal contents from mice fed the high tryptophan diet had an increased ability to activate AhR, and they were protected from gluten-induced inflammation. Mice fed the high tryptophan diet showed a lower degree of enteropathy and lower number of intraepithelial lymphocyte counts, which are key measurements for diagnosing celiac disease.

The authors then used two different strategies to confirm that AhR signaling could modulate gluten-induced inflammation in mice. First, the authors supplemented mice with two strains of lactobacillus with a high capacity for producing AhR ligands (Lamas et al, 2016, Natividad et al, 2018). Similar to previous studies, lactobacillus supplementation increased the capacity of the small intestinal microbiota to activate AhR, even in the context of a low tryptophan diet, while reducing gluten-induced inflammation. To exclude the possibility that the lactobacillus strains could have independent anti-inflammatory effects, the authors next used a pharmacological approach and treated mice with an AhR agonist, which also reduced the degree of gluten-induced inflammation.

Finally, the authors studied a cohort of patients with active celiac disease, patients after 2 years on a gluten-free diet (in remission), and non-celiac controls. Microbial metabolites known to activate AhR were lower in the feces of active celiacs compared to controls. In line with those findings, the microbiota of active celiacs had a reduced capacity to activate AhR and reduced expression of AhR pathway genes such as IL-22, a cytokine that is important in host defense at mucosal surfaces and in tissue repair. Notably, AhR activation by the microbiota and IL-22 expression were rescued in patients treated with the gluten-free diet.

Together, the findings suggest that the microbiota in active celiac disease shows an impaired metabolism of tryptophan, leading to reduced AhR ligand production and reduced expression of the barrier-promoting cytokine IL-22. At the same time, tryptophan metabolism by host cells leading to proinflammatory kynurenine metabolites increased in active celiac disease, potentially contributing to inflammation. The gluten-free diet partly corrected the impaired tryptophan metabolism by reducing kynurenine production and increasing AhR agonist production, leading to AhR activation and IL-22 expression.

The findings are in line with previous studies in metabolic syndrome and colitis, and suggest that the products of the microbial metabolism of tryptophan could be used as biomarkers for dysbiosis. Importantly, the findings extend the potential therapeutic value of targeting tryptophan catabolites from microbial metabolism to celiac disease. The gluten-free diet is very challenging for patients to follow. A proportion of patients with celiac disease will not respond to a gluten-free diet, either initially, or will re-experience symptoms. Also, healing of inflammation in the intestine can take years, despite compliance with the diet, says Verdu. Future clinical studies should examine therapeutic strategies, such as tryptophan supplementation in combination with next generation probiotics that produce AhR ligands from the diet, in celiac patients who do not respond to a gluten-free diet.

References:

Lamas B, Natividad JM, Sokol H. Aryl hydrocarbon receptor and intestinal immunity. Mucosal Immunol. 2018; 11(4):1024-38. doi: 10.1038/s41385-018-0019-2.

Dinallo V, Marafini I, Di Fusco D, et al. Protective effects of aryl hydrocarbon receptor signaling in celiac disease mucosa and in poly I:C-induced small intestinal atrophy mouse model. Front Immunol. 2019; 10:91. doi: 10.3389/fimmu.2019.00091.

Verdu EF, Galipeau HJ, Jabri B. Novel players in coeliac disease pathogenesis: role of the gut microbiota. Nat Rev Gastroenterol Hepatol. 2015; 12(9):497-506. doi: 10.1038/nrgastro.2015.90.

Lamas B, Richard ML, Leducq V, et al. CARD9 impacts colitis by altering gut microbiota metabolism of tryptophan into aryl hydrocarbon receptor ligands. Nat Med. 2016; 22(6):598-605. doi: 10.1038/nm.4102.

Natividad JM, Agus A, Planchais J, et al. Impaired aryl hydrocarbon receptor ligand production by the gut microbiota is a key factor in metabolic syndrome. Cell Metab. 2018; 28(5):737-49. doi: 10.1016/j.cmet.2018.07.001.

Lamas B, Hernandez-Galan L, Galipeau HJ, et al. Aryl hydrocarbon receptor ligand production by the gut microbiota: a new therapeutic target in celiac disease. Sci Transl Med. 2020.

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Gut microbes in celiac disease show impaired metabolism of dietary tryptophan, according to researchers at McMaster University - Gut Microbiota for...

When it came to his latest fitness challenge video, Australian YouTuber Zac Perna turned to none other than Arnold Schwarzenegger, and decided to spend one day living like the Austrian Oak himself would have done during his bodybuilding days.

He drew inspiration for his diet from Schwarzenegger's book, The New Encyclopaedia of Modern Bodybuilding, aiming to keep protein high (1 gram pound of body weight) and keep carbs low while avoiding ketosis. This worked out to 210 grams of protein, 120 grams of carbs, and 70 grams of fat, spread across 6 meals in the day.

After a breakfast of oatmeal, whey protein and blueberries, Zac takes on the intense chest and back workout from the book, consisting of weighted chinups, incline barbell press, bench press, chinups, dumbbell flys, wide-grip bent-over barbell rows, machine pullovers, dips, cable flys, seated cable rows, one-arm cable rows, and dumbbell pullovers. These are organized into super-sets and tri-sets comprising a total of 51 sets.

"That was a stupidly hard workout," says Zac. "Ridiculous workout, I'm absolutely cooked... Turns out I'm not Arnold, and something like that, with 50 sets, it would just leave you absolutely dead. Stuff like that is still interesting though, just to see that sheer effort. And when you're super-setting, you just feel sick... That much volume, you could get away with doing 2 sets instead of 4."

After the training session it's time for his next meal of the day; poached eggs on ezekiel bread."I've only just stopped feeling sick," he says as he tucks in. After that, he cooks and eats four more meals throughout the afternoon: steak and asparagus; white fish, broccoli and rice; chicken parmo and green vegetables; and full-fat cottage cheese with protein powder and almonds.

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Zac explains that while the workout he completed was taken verbatim from Schwarzenegger's routine, he took a few liberties with the diet in order to best suit them to his own body and lifestyle. Because, let's face it, none of us is Arnold.

"This whole diet has been for me and for my needs, because there's no point in just finding a diet and 4,000 calories," he says. "I took the foods he liked to eat, and the principles, and made them into a diet that was as nice as possible."

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This Guy Recreated Arnold Schwarzeneggers Extreme Bodybuilding Diet and Workout - menshealth.com

Tor Andreas Samuelsen and colleagues at Nofima in Norway are assessing whether a variety of the novel ingredients being introduced to fish feed - such as tunicate meal - actually have the correct physical qualities. Some ingredients require too much water, others require too high a temperature, while others disrupt the structural properties of the pellet.

If you cannot produce feed with high physical quality, it will be crushed into pieces before it reaches the fish, and the fish will not be able to eat it, says Samuelsen.

One of the ingredients he is assessing is protein made up of dried and ground tunicates; a kind of sea squirt which feeds on microalgae. As part of the EU projects AQUABIOPRO-FIT and FutureEUAqua, as well as the Swedish VINNOVA-funded project Marine Feed, the researchers have found that tunicate meal meets the nutritional requirements for ingredients that can replace some of the fish and soybean meal commonly used in feed.

Tunicate meal is rich in the essential amino acids that fish need to build protein, but theres still a work to be done to reduce its salt content. Samuelsen has tested the technical quality of tunicate meal and how much can be used in the feed.

Trial feeds were produced at the Aquafeed Technology Centre (ATC) in Bergen. First, feed mixtures with different levels of tunicate meal were fed into an extruder, where the mixtures were cooked, kneaded, expanded and dried into pellets with a porous structure. The pores were then filled with rapeseed oil and then subjected to an oil leakage test.

Samuelsen used a CT scanner to examine the microstructure of the pellet.

By studying the pellets inner structure, we gain a detailed understanding for example of how various ingredients affect the pore structure, he says.

The scan showed that feed pellets with a large percentage of tunicate meal had large pores. The pellet with the largest pores adsorbed the highest amount of oil, but also resulted in highest oil leakage.

By running a mixture design experiment in the statistics programme, he has set some quality requirements for the pellet when he adds tunicate meal to the feed.

I want as much tunicate meal as possible in the feed mixture, but the pellet still needs to be of high physical quality and as porous as possible to make it adsorb the necessary quantities of oil. It also needs to have a high water stability, he explained.

Samuelsen found that 50 percent of the fish meal could be replaced by tunicate meal without compromising the physical quality of the feed.

New ingredients that may be interesting to use in fish feed are constantly emerging. The work on tunicate meal is a nice example of how important it is to have advanced tools for studying ingredients and feed, says Samuelsen.

We need to understand why ingredients differ from each other to be able to model the production process and physical properties of the feed before we start.

ATC provides the industry with access to state-of-the-art laboratories and pilot-scale facilities to be able to meet the future needs of research, process and product development.

ATC gives Nofima a unique opportunity to help the industry develop and characterise new, sustainable ingredients, he adds.

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How easy is it to assimilate novel aquafeed ingredients into existing diets? - The Fish Site

The Daily Beast

If social-media influencer and entrepreneur Kim Kardashian thought her 67.1 million followers would be happy that she got to celebrate her 40th birthday with close friends on a private island during the worst of the pandemic, she was dead wrong. > 40 and feeling so humbled and blessed. There is not a single day that I take for granted, especially during these times when we are all reminded of the things that truly matter. pic.twitter.com/p98SN0RDZD> > Kim Kardashian West (@KimKardashian) October 27, 2020The Keeping Up With the Kardashians star tweeted a string of glitzy photos of her and her glam guests Tuesday after assuring her followers thatdespite the worst COVID-19 spike in cases yet in the pandemicshe was being careful. After 2 weeks of multiple health screens and asking everyone to quarantine, I surprised my closest inner circle with a trip to a private island where we could pretend things were normal just for a brief moment in time, she wrote, following up with what amounted to a privilege disclaimer. We danced, rode bikes, swam near whales, kayaked, watched a movie on the beach and so much more, she tweeted with photos of her birthday cake. I realize that for most people, this is something that is so far out of reach right now, so in moments like these, I am humbly reminded of how privileged my life is.> Are you that insensitive you dont realise this is not what the majority of people during the worst covid spike yet want to hear? People are going to food banks not private islands.> > Peter Frampton (@peterframpton) October 27, 2020The internet was not happy. Even veteran rocker Peter Frampton couldnt bite his tongue, tweeting, Are you that insensitive you dont realise this is not what the majority of people during the worst covid spike yet want to hear? People are going to food banks not private islands.Others were less subtle, including Kat Kinsman, a senior editor at Food & Wine and the host of the podcast Communal Table, who summed up what many others thought. You know what would have felt normal for me, Kim? Not having to say goodbye to my mother over FaceTime as she was dying of COVID, Kinsman tweeted. Not hearing her ashes be interred over the goddamned phone so I wouldnt put my dad and sister at risk. Rubbing in this our faces is cruel & clueless.Another poster tweeted a sarcastic greeting. Good for you. I lost four months of pay, still tied up with unemployment and have seen a significant drop in future earnings, a person tweeting under the handle @MariaKChica wrote, Im helping my daughters with childcare and virtual school for my granddaughter. Still havent gotten my 2019 tax return. Glad you had fun.Writer Jenna Quigley also responded with a not-so-subtle dig. Cool, people have had to say goodbye to loved ones over the phone while they died alone in a hospital, she wrote. But neat trip to post all over social media while the world suffers. So humble and so down to earth, truly.Many others, including Ronan Farrow, who pasted Kardashians words over Hieronymus Boschs depiction of Hell in The Garden of Earthly Delights, made their own memes meant to depict what those in the real world were really going through. > After 2 weeks of multiple health screens and asking everyone to quarantine, I surprised my closest inner circle with a trip to a private island where we could pretend things were normal just for a brief moment in time. pic.twitter.com/iIM232lhnI> > Ronan Farrow (@RonanFarrow) October 28, 2020Author Dana Schwartz went Spielbergian with a vintage Jurassic Park movie photo for her meme. > After 2 weeks of multiple health screens and asking everyone to quarantine, I surprised my closest inner circle with a trip to a private island where we could pretend things were normal just for a brief moment in time. pic.twitter.com/WL3GGLTpMv> > Dana Schwartz (@DanaSchwartzzz) October 27, 2020Even New Yorks Museum of Modern Art got in on the act, tweeting her words over Henri Matisses Dance. > After 2 weeks of multiple health screens and asking everyone to quarantine, I surprised my closest inner circle with a trip to a private island where we could pretend things were normal just for a brief moment in time. pic.twitter.com/FRLaCSe11J> > MoMA The Museum of Modern Art (@MuseumModernArt) October 27, 2020Many people chose to copy Kardashians tone-deaf announcement over pop culture images like the cast of Gilligans Island, Lost, Game of Thrones, and various zombie-themed movies. One instead chose to use Jeffrey Epstein and his own so-called pedophile island as a backdrop.> After 2 weeks of multiple health screens and asking everyone to quarantine, I surprised my closest inner circle with a trip to a private island where we could pretend things were normal just for a brief moment in time. pic.twitter.com/qbTAq0D8En> > Phil Bird (@PhilBird19) October 28, 2020Others were more circumspect, posting photos of body bags, hospital beds, and the mass graves quickly dug for the thousands who have died of COVID-19 since the pandemic began. > We danced, rode bikes, swam near whales, kayaked, watched a movie on the beach and so much more. I realize that for most people, this is something that is so far out of reach right now, so in moments like these, I am humbly reminded of how privileged my life is. thisis40 pic.twitter.com/FFJ8tlblBi> > Christopher D. (@ChristopherD11) October 27, 2020One person posted their own circle of close friends who happened to be COVID-19 health-care workers surrounding a hospital bed. > After 2 weeks of multiple health screens and asking everyone to quarantine, I surprised my closest inner circle with a trip to a private island where we could pretend things were normal just for a brief moment in time. pic.twitter.com/C82cEeG9ms> > DecencyVoter (@DecencyVoter) October 28, 2020Kardashian has not commented on the backlash. Read more at The Daily Beast.Get our top stories in your inbox every day. Sign up now!Daily Beast Membership: Beast Inside goes deeper on the stories that matter to you. Learn more.

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Adele Inspires Women to Try Her Sirtfood Diet - Yahoo Entertainment

On the Oct. 24 episode of Saturday Night Live, singer Adele made a joke about her weight. I know I look really, really different since you last saw me, the singer said. But actually, because of all the COVID restrictions and the travel bans, I had to travel light and only bring half of me. And this is the half that I chose.

Though the audience cheered and laughed, Adele wasnt kidding she has lost more than 100 pounds since 2016. The Hello singer relied on the Sirtfood diet to do it and its founders recently explained why the healthy eating plan works so well.

Adele rose to fame after appearing on Saturday Night Live back in 2008 as the musical guest. During her most recent appearance, she jokingly credited Sarah Palin for making her famous. (Palin appeared on the show the same night as Adele, which attracted millions of viewers.) Since then, the singer has gained a massive fan base, and about eight years later in 2016, she decided she wanted to get on a path to a healthier lifestyle.

According to Sirtfood Diet co-founder Glen Matten, Adele was a member at KX Private Members Club, a luxury members-only gym in Chelsea, London. This is where she was first introduced to the diet. We worked very closely with [Adeles] on-tour trainer, Matten told Good Day New York on Oct. 27. He put all of his clients on the Sirtfood diet.

RELATED: SNL: This Is Why Adele Couldnt Be Both the Host and the Musical Guest

Now, four years later, Matten is explaining how the Sirtfood diet worked alongside Adeles exercise habits to result in her changed appearance. Foods such as dark chocolate, olive oil, and red wine are allowed in the meal plan, and Matten credits the diets lack of restrictions as being the biggest reason for why it works.

The diet focuses on eating sirt foodsa group of plant foods that turn on a powerful recycling process in the body, Matten said. The reason these foods do that is theyre activating our Sirtuin genes [these genes] help to regulate our metabolism, they help to burn fat, and they make us healthier.

Matten added that the diet does not focus on removing certain unhealthy foods but rather adding healthy foods to create an overall better lifestyle. The point I would love to make is this isnt a diet of restrictions. So many diets. [Are] based on what you cut out, he added. Theres no restriction in this diet. Were focused on the foods we want you to eat Its a diet of inclusion. Matten also noted that, while the diet focuses on plant-based foods, its not a vegan diet, and meat and fish can easily be incorporated.

Kate Middletons younger sister, Pippa Middleton, is reportedly also a fan of the diet. Its been said that Pippa was on the Sirtfood Diet to prepare for her wedding, though it hasnt been confirmed. But Matten did mention that Pippa was a fan of the Sirtfood lifestyle.

E! News reported that Pippa was also a member of KX Gym in Chelsea, and its likely that her trainer introduced her to the Sirtfood Diet in the same way Adele was introduced.

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Adele and Pippa Middleton Both Swear By the 'Sirtfood Diet' -- Here's Why Its Founder Says It Works - Showbiz Cheat Sheet

Male infertility is a common issue, but men are often less likely than women to seek treatment. Sponsored by EvergreenHealth.

Male infertility can be a difficult topic to discuss, but 1 in 7 couples experience issues getting pregnant. More than half of these cases are due to issues with male fertility.

Infertility is a lot more common than people think because most people dont really talk about it, said Dr. Kevin Ostrowski, a board-certified urologist at EvergreenHealth Urology Care.

Dr. Ostrowski has special expertise in male infertility and says that men are often less likely to discuss fertility with friends or get the care they need.

Men, a lot of times, from their high school physical until they get a colonoscopy, go into this dead zone of healthcare, Dr. Ostrowski said. They dont really seek care. From a fertility standpoint, we see some of those men for lots of reasons.

Infertility is defined as the inability to have children after a year of unprotected intercourse. For older couples or for those wanting to have multiple children, getting evaluated sooner can be beneficial.

Evaluations for men often consist of a discussion of medical history and a semen analysis. The analysis can provide a great deal of information about fertility potential. Male infertility usually occurs because of low sperm production, abnormal sperm function, or blockages that prevent the delivery of sperm.

Lifestyle factors, like stress and unhealthy eating, can impact fertility. Injury, illness, and chronic conditions may also be the cause of infertility. A doctor can provide a potential diagnosis and treatment options.

The evaluation and treatment for a lot of couples is not nearly as involved as they may think, Dr. Ostrowski said.

Some common infertility treatments include hormone therapy, antibiotics to treat an underlying infection or surgery, especially after a previous vasectomy. While not all infertility is preventable, taking steps toward a healthier lifestyle may help improve fertility. Those steps include not using drugs or nicotine, maintaining a healthy weight and avoiding exposure to pesticides and heavy metals.

For more information, visit EvergreenHealth's website.

Segment Producer Derek Haas. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on KING5.com. Contact New Day.

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Stress and a poor diet can impact male fertility - KING5.com

Nutrition is key in delaying the progression of chronic kidney disease (CKD). However, there are few data available on the level of adherence to nutrition guidelines and recommendations among patients with non-dialysis-dependent CKD (NDD-CKD). Melanie Betz, MS, RD, CSR, CSG, LDN, and colleagues conducted an analysis to examine the prevalence of patient adherence to nutrition recommendations and whether knowledge of dietary recommendations improves adherence. Results of the analysis were reported Knowledge of Renal Diet Restrictions and Adherence to Guidelines in the Journal of Renal Nutrition [www.jrnjournal.org/article/S1051-2276(20)30212-0/fulltext].

Eligible patients with NDD-CKD and glomerular filtration rate <45 mL/min/1.72 m2 were recruited from an urban, outpatient nephrology clinic. Patients completed an online Food Frequency Questionnaire to assess level of adherence to guidelines. A CKD knowledge Questionnaire was used to examine knowledge of renal diet restriction and food sources of sodium, potassium, and phosphorus.

Sixty-three patients completed both the Food Frequency Questionnaire and the CKD Knowledge Questionnaire. Patients were consuming excess protein (average intake of 1.16 g/kg; 65% to 81% of patients intake above goal), sodium (average intake of 3117 mg; 67% to 91% of patients intake above goal), and phosphorus (average intake of 1153 mg; 59% to 70% of patients intake above goal). Among patients without hyperkalemia, only 32% to 43% of patients consumed adequate potassium. There was no significant difference in the amount of potassium consumed between the group with hyperkalemia and the group without hyperkalemia (2327 vs 2564 mg; P=.36).

There were no associations between awareness of diet restriction guidelines and reduced intake of phosphorus (785 vs 907 mg; P=.21), protein (54.5 vs 57.0 g; P=.71), or potassium (1793 vs 2076 mg; P=.27). There was no correlation between greater knowledge of nutrient food sources and reduction in intake of sodium (r=0.078; P=.54) or phosphorus (r=0.053; P=.68), or potassium in patients with hyperkalemia (r=0.025; P=.92).

In conclusion, the researchers said, Patients with NDD-CKD consume excess sodium, phosphorus, and protein, whereas potassium intake is inadequate in people without hyperkalemia. Greater knowledge of renal diet was not associated with increased adherence to dietary restrictions. Instruction efforts should go beyond providing nutrient-based diet information, and instead emphasize health food patterns and incorporate counseling to promote behavior change.

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Knowledge of Renal Diet Restrictions and Adherence to Guidelines - DocWire News

Dr. Philip Goglia, WBC Nutrition Committee Chairman, airs his latest Boxing Nutrition review on some unthruths flying around on dieting.

Lie #1: Food is the problem.Reality: Food is not the problem. Your relationship with food is the problem.

Lie #2: You need to starve and deprive yourself to lose weight.Reality: You need to eat more to fire up your metabolism to lose weight.

Lie #3: You need to eat a certain type of food to lose weight.Reality: You need to understand your metabolic type and eat food suited to your profile.

Lie #4: There is a magical one-size-fits-all diet.Reality: If a diet doesnt sync up with your metabolic type you will fail.

Lie #5: If youre overweight its because you eat too much and lack discipline.Reality: If youre overweight its because you eat too little and are trying to overcome your metabolic type with will power.

Lie #6: Its OK to skip meals, but never skip a workout.Reality: Its OK to skip workouts, but never skip a meal.

Lie #7: Drink expensive sports drinks, protein shakes and eat magical frozen meals and diet bars to see results.Reality: Water and simple food provide the best nutrients for the human body. If you want quality protein eat fish, chicken, steak or eggs. Eat vegetables and fruit.

Lie #8: A new exercise gadget or approach holds the key to weight loss.Reality: Kitchen first. Gym second. Exercise will never fix or compensate for nutritional problems.

Lie #9: This new diet holds the key to the perfect body.Reality: There is no such thing as a perfect body. Only your body. Take care of it, enjoy it and cherish it.

Lie #10: This star used our diet to lose weight. It must work.Reality: The star is being paid 100s of thousands to endorse their product and just as much to keep their weight down. Often through unhealthy methods. Only a diet that suits your metabolic profile has any chance of working. Save your money.

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Boxing Nutrition: Ten dietary untruths that the industry love to spin - WBN - World Boxing News

Are you also consuming foods and drinks rich in flavanol? If yes, there are chances that you may suffer from lower blood pressure. According to a new study, people who consume a diet having flavanol-rich foods and drinks such as tea, apple and berry juice, could have lower blood pressure. The findings published in the journal 'Scientific Reports' studied the diet of more than 25,000 people in the UK and compared the food they ate with their blood pressure. In contrast to most other studies investigating links between nutrition and health, the researchers measured flavanol intake objectively using nutritional biomarkers -- indicators of dietary intake, metabolism or nutritional status present in our blood. The difference in blood pressure between those with the lowest 10 per cent and the highest 10 per cent of flavonol intake was between two and four millimetres of mercury (mmHg). This is comparable to meaningful changes in blood pressure observed in those following a Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) diet. The effect was more pronounced in participants with hypertension.

Previous studies in large populations have always relied on self-reported data to draw conclusions but this is the first study to objectively investigate the association between a specific bioactive compound and health.

"We are delighted to see that in our study, there was also a meaningful and significant association between flavanol consumption and lower blood pressure," said study author Gunter Kuhnle from the University of Reading, US.

"What this study gives us is an objective finding of the association between flavanols -- found in tea and some fruits -- and blood pressure," Kuhnle added.

The research confirms the results from previous dietary intervention studies and shows that similar results could be achieved with a habitual diet rich in flavanols. In British diet, the main sources are tea, cocoa, apples and berries.

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Follow this diet to keep blood pressure in check - Times of India

Having already made videos in which he followed the workouts and diets of Aquaman's Jason Momoa and Wonder Woman's Gal Gadot, for his most recent video, YouTuber Will Tennyson turned his attention to Man of Steel star Henry Cavill, and spent a day recreating the workouts and nutrition plan that the actor used when getting in shape to play Superman.

He starts the day off with a fasted workout, and while it only lasts 9 minutes, it packs in a lot of focus on strength and power with its CrossFit football exercises. The circuit consists of 3 reps of back squats at 225 pounds, 6 pullups, and 9 pushups, performed as many times as possible in the 9 minutes.

"That was way harder than I thought," says Tennyson. "I didn't think the pullups were going to be as hard as they were. Pushups and squats were easy, but my arms feel like they're going to fall off... It wrecked me by the end, it definitely shows your weak links."

After the workout it's time for a breakfast of steak and eggs with a protein shake with oats, totalling 930 calories. This is followed by a 938-calorie "snack": a mix of cottage cheese, protein powder, grapes, barley and sunflower seeds.

Tennyson waits a few hours and then tucks into his pre-workout mealchicken curry with rice and an applebefore hitting the gym again for a chest and back workout. This comprises 4 sets of 5 incline dumbbell press, 4 sets of 5 flat dumbbell press, 4 sets of 5 weighted pullups, and 4 sets of 5 barbell rows.

After downing a 300-calorie post-workout shake, Tennyson eats his second lunch of the day, another chicken curry with potatoes (568 calories), and a snack of yogurt, protein powder and nuts (673 calories). "I don't think that protein shake was necessary at all," he says.

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There are still two more meals to get through, though; bison with pasta (763 calories) and one final protein shake with a scoop of greens powder (186 calories). At the end of the day, Tennyson has consumed 5,146 calories, including 493 grams of protein and 492 grams of carbs.

"I actually think a lot of the meals today are not necessary," he says. "You don't need supplements to build muscle, if you want to build muscle off whole foods only, that's totally doable."

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This Guy Tried Henry Cavill's Superman Diet and Training Routine - menshealth.com

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