CLA for Weight Loss?
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Conjugated Linoleic Acid for Weight Loss?
You asked us to evaluate the use of CLA for weight loss, so that’s today’s main feature!
First, what is CLA?
Conjugated Linoleic Acid (CLA) is a fatty acid made by grazing animals. Humans don’t make it ourselves, and it’s not an essential nutrient.
Nevertheless, it’s a popular supplement, mostly sold as a fat-burning helper, and thus enjoyed by slimmers and bodybuilders alike.
❝CLA reduces bodyfat❞—True or False?
True! Contingently. Specifically, it will definitely clearly help in some cases. For example:
- This study found it doubled fat loss in chickens
- It significantly increased delipidation of white adipose tissue in these mice
- The mice in this study enjoyed a 43–88% reduction in (fatty) weight gain
- Over the course of a six-week weight-loss program, these mice got 70% more weight loss on CLA, compared to placebo
- In this study, pigs that took CLA on a high-calorie diet gained 50% less weight than those not taking CLA
- On a heart-unhealthy diet, these hamsters taking CLA gained much less white adipose tissue than their comrades not taking CLA
- Another study with pigs found that again, CLA supplementation resulted in much less weight gained
- These hamsters being fed a high-cholesterol diet found that those taking CLA ended up with a leaner body mass than those not taking CLA
- This study with mice found that CLA supplementation promoted fat loss and lean muscle gain
Did you notice a theme? It’s Animal Farm out there!
❝CLA reduces bodyfat in humans❞—True or False?
False—practically. Technically it appears to give non-significantly better results than placebo.
A comprehensive meta-analysis of 18 different studies (in which CLA was provided to humans in randomized, double-blinded, placebo-controlled trials and in which body composition was assessed by using a validated technique) found that, on average, human CLA-takers lost…
Drumroll please…
00.00–00.05 kg per week. That’s between 0–50g per week. That’s less than two ounces. Put it this way: if you were to quickly drink an espresso before stepping on the scale, the weight of your very tiny coffee would cover your fat loss.
The reviewers concluded:
❝CLA produces a modest loss in body fat in humans❞
Modest indeed!
See for yourself: Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans
But what about long-term? Well, as it happens (and as did show up in the non-human animal studies too, by the way) CLA works best for the first four weeks or so, and then effects taper off.
Another review of longer-term randomized clinical trials (in humans) found that over the course of a year, CLA-takers enjoyed on average a 1.33kg total weight loss benefit over placebo—so that’s the equivalent of about 25g (0.8 oz) per week. We’re talking less than a shot glass now.
They concluded:
❝The evidence from RCTs does not convincingly show that CLA intake generates any clinically relevant effects on body composition on the long term❞
A couple of other studies we’ll quickly mention before closing this section:
- CLA supplementation does not affect waist circumference in humans (at all).
- Amongst obese women doing aerobic exercise, CLA supplementation has no effect (at all) on body fat reduction compared to placebo
What does work?
You may remember this headline from our “What’s happening in the health world” section a few days ago:
Research reveals self-monitoring behaviors and tracking tools key to long-term weight loss success
On which note, we’ve mentioned before, we’ll mention again, and maybe one of these days we’ll do a main feature on it, there’s a psychology-based app/service “Noom” that’s very personalizable and helps you reach your own health goals, whatever they might be, in a manner consistent with any lifestyle considerations you might want to give it.
Curious to give it a go? Check it out at Noom.com (you can get the app there too, if you want)
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Water: For Health, for Healing, for Life – by Dr. Fereydoon Batmanghelidj
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Notwithstanding the cover’s declaration of “you’re not sick, you’re thirsty”, in fact this book largely makes the argument that both are often the case simultaneously, and that dehydration plays a bigger role in disease pathogenesis and progression than it is credited for.
You may be wondering: is this 304 pages to say “drink some water”?
And the answer is: yes, somewhat. However, it also goes into detail of how and why it is relevant in each case, which means that there will be, once you have read this, more chance of your dehydrated and thus acutely-less-functional brain going “oh, I remember what this is” rather than just soldiering on dehydrated because you are too dehydrated to remember to hydrate.
The strength of the book really is in motivation; understanding why things happen the way they do and thus why they matter, is a huge part of then actually being motivated to do something about it. And let’s face it, a “yes, I will focus on my hydration” health kick is typically sustained for less time than many more noticeable (e.g. diet and exercise) healthy lifestyle adjustments, precisely because there’s less there to focus on so it gets forgotten.
The style is a little dated (the book is from 2003, and the style feels like it is from the 80s, which is when the author was doing most of his research, before launching his first book, which we haven’t read-and-reviewed yet, in 1992) but perfectly clear and pleasant to read.
Bottom line: this book may well get you to actually drink more water
Click here to check out Water: For Health, for Healing, for Life, and get hydrating!
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Miss Diagnosis: Anxiety, ADHD, & Women
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Why is ADHD so often misdiagnosed as anxiety in women?❞
A great question! A short and slightly flippant answer could be “it’s the medical misogyny”:
Women and Minorities Bear the Brunt of Medical Misdiagnosis
…and if you’d like to learn more in-depth about this, we recommend this excellent book:
Unwell Women: Misdiagnosis and Myth in a Man-Made World – by Dr. Elinor Cleghorn ← you can read our review here
However, in this case there is more going on too!
Part of this is because ADHD is, like many psychiatric issues, a collection of symptoms that may or may not all always be present. Since clinical definitions are decided by clinicians, rather than some special natural law of the universe, sometimes this results in “several small conditions in a trenchcoat”, and if one symptom is or isn’t present, it can make things look quite different:
What’s The Difference Between ADD and ADHD?
There are two things at hand here: as in the above example, there’s the presence or absence of hyperactivity, but also, that “attention deficit”?
It’s often not really a deficit of attention, so much as the attention is going somewhere else—an example of naming psychiatric disorders for how they affect other people, rather than the person in question.
Sidenote: personality disorders really get the worst of this!
“You have a deep insecurity about never being good enough, and you constantly mess up in your attempt to overcompensate? You may have Evil Bastard Disorder!”
“You have a crippling fear of abandonment and that you are fundamentally unloveable, so you do all you can to try to keep people close? You must have Manipulative Bitch Disorder!”
etc
In the case of ADHD and anxiety and women, a lot of this comes down to how the redirection of focus is perceived:
❝For some time, it has been held that women with ADHD are more likely to internalize symptoms and become anxious and depressed and to suffer emotional dysregulation❞
This internalization of symptoms, vs the externalization more generally perceived in boys and men, is more likely to be seen as anxiety.
Double standards also abound for social reasons, e.g:
- He is someone who thinks ten steps ahead and covers all bases
- She is anxious and indecisive and unable to settle on one outcome
Here’s a very good overview of how this double-standard makes its way into diagnostic processes, along with other built-in biases:
Miss. Diagnosis: A Systematic Review of ADHD in Adult Women
Want to learn more?
We’ve reviewed quite a few books about ADHD, but if we had to pick one to spotlight, we’d recommend this one:
The Silent Struggle: Taking Charge of ADHD in Adults – by L. William Ross-Child, MLC
Enjoy! And while we have your attention… Would you like this section to be bigger? If so, send us more questions!
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How the HHS impacts your community’s health
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The U.S. Department of Health and Human Services is responsible for programs that impact every community in the country. But most Americans aren’t aware of the department’s scope.
“Most of the power in the agency, most of the administrative authority comes from laws that Congress has passed,” former HHS Secretary Kathleen Sebelius told NPR. She added that the HHS secretary “could redefine terms that had a huge impact on people. And that could be done all administratively, not by going back to Congress.”
HHS is comprised of 13 agencies, all of which play an important role in promoting the health of all Americans. These are just some of the ways that HHS affects people’s lives and health.
Vaccines
One of HHS’s most salient roles is developing, approving, and monitoring vaccines after they are on the market. The National Institutes of Health funds and conducts research to develop new vaccines and improve existing ones. The NIH’s Vaccine Research Center spearheads research to develop vaccines against deadly diseases like HIV/AIDS, malaria, and tuberculosis.
The Food and Drug Administration is responsible for overseeing clinical trials that test product safety and effectiveness, approving new vaccines, and monitoring the safety of all vaccines before and after approval. In conjunction with the Centers for Disease Control and Prevention, the FDA also manages the national surveillance systems that record and flag potential vaccine side effects.
In addition to safety monitoring, the CDC conducts research on vaccine safety and effectiveness and issues vaccination guidance. The agency’s recommended immunization schedule guides school and child care vaccination requirements and health care provider recommendations nationwide.
Although the CDC does not have the authority over school and childcare vaccination requirements at the state level, changes to the agency’s recommendations could have wide-ranging impacts.
“If this recommendation changes, there’s downstream effects, like insurance companies could stop covering them. And adding cost could easily deter uptake,” epidemiologist and creator of the Your Local Epidemiologist newsletter Katelyn Jetelina told PBS.
However, CDC vaccine recommendations are just that: recommendations. The agency cannot dictate, for example, vaccine requirements for school enrollment. Those standards are set at the state level, with the possible exception during a national public health emergency.
Drug safety
The FDA oversees all clinical trials in the United States. Every prescription drug and many medical products undergo a rigorous, closely regulated, multistep trial to test their safety and effectiveness. At the end of that process, the FDA determines whether a drug meets its standards for approval. Without FDA approval, a drug cannot be sold in the U.S.
Like with vaccines, the FDA monitors potential safety concerns related to over-the-counter and prescription medications, medical devices, and other products the agency regulates. Health care providers, FDA-regulated companies, and patients can report suspected safety issues to the agency, which evaluates each report for further investigation.
The FDA also alerts the public to safety concerns related to medical products by releasing safety notices, adding warning labels, and issuing drug recalls.
Pandemic and public health emergency response
Several HHS agencies are tasked with preventing, preparing for, and responding to disease outbreaks. This responsibility includes tracking potentially dangerous infectious diseases in the U.S. and globally, developing pandemic response strategies, and issuing guidance to contain ongoing outbreaks.
Both the CDC and FDA inform the public about public health concerns, including pandemics. The Administration for Strategic Preparedness and Response works with communities, medical facilities, local and state governments, and industry partners to enhance responses to disasters and public health emergencies.
The CDC also tracks pathogens like the flu, norovirus, and sexually transmitted infections to better understand where diseases are spreading, how they are evolving, and how best to prepare for outbreaks.
In the event of a public health emergency, the CDC may issue guidance on how to stay safe and minimize health impacts. For example, in January, the agency released tips on how to protect against smoke during the wildfires affecting southern California and how to avoid frostbite and hypothermia, as extreme cold weather affected much of the country.
The FDA can issue emergency use authorizations, which allow the use of “unapproved medical products or unapproved uses of approved medical products … to diagnose, treat, or prevent serious or life-threatening diseases … when certain criteria are met” during public health emergencies. These authorizations help ensure that the standard FDA approval process is not a barrier to the public receiving lifesaving medical products, such as authorizing specific vaccines during a pandemic.
Food and water safety
The FDA, along with the U.S. Department of Agriculture, plays an important role in regulating food safety. The agency approves and monitors the safety of food additives, like sweeteners, dyes, and preservatives. It also regulates how food is prepared, packaged, and stored, including conducting inspections of food facilities and farms.
FDA food safety testing detects dangerous foodborne illnesses like salmonella and E. coli. For example, in late December 2024, the FDA began testing raw (unpasteurized) milk products for bird flu contamination. The CDC investigates outbreaks of foodborne illnesses and, along with the FDA and USDA, provides the public with information about food safety.
The FDA also regulates most food labels, including nutrition facts, ingredient lists, and health claims on food packaging. In January, the agency proposed new front-of-package nutrition labels that highlight sugar, fat, and sodium content in packaged food products.
HHS and the USDA are responsible for updating the Dietary Guidelines for Americans, which are updated every five years. These guidelines are the basis of all federal food assistance programs for children, older adults, and low-income families.
HHS sets the guidelines for the maximum fluoride level in drinking water and periodically makes recommendations about fluoride levels. However, the department has no authority to require or ban fluoridation, which is regulated at the state and local level. U.S. cities began adding fluoride to drinking water in the 1940s to improve dental health and reduce cavities by 25 percent.
Health care access
The HHS secretary regulates the Centers for Medicare & Medicaid Services, which provides health insurance to adults 65 and older, people with disabilities, low-income families, and eligible children through the Children’s Health Insurance Program. Together, Medicare, Medicaid, and CHIP insure over 145 million Americans, or roughly 42 percent of the U.S. population. Changes to either of these programs could impact health care access and quality for millions of Americans.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Grain Brain – by Dr. David Perlmutter
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If you’re a regular 10almonds reader, you probably know that refined flour, and processed food in general, is not great for the health. So, what does this book offer more?
Dr. Perlmutter sets out the case against (as the subtitle suggests) wheat, carbs, and sugar. Yes, including wholegrain wheat, and including starchy vegetables such as potatoes and parsnips. Fruit does also come under scrutiny, a clear distinction is made between whole fruits and juices. In the latter case, the lack of fiber (along with the more readily absorbable liquid state) allows for those sugars to zip straight into our blood.
The book includes lots of stats and facts, and many study citations, along with infographics and clear explanations.
If the book has a weakness, it’s when it forgets to clarify something that was obvious to the author. For example, when he talks about our ancestors’ diets being 75% fat and 5% carbs, he neglects to mention that this is 75% by calorie count, not by mass or volume. This makes a huge difference! It’s the difference between a fat-guzzling engine, and someone who eats mostly fruit and oily nuts but also some very high-fat meat/organs.
The book’s strengths, on the other hand, are found in its explanation, backed by good science, of what wheat, along with excessive carbohydrates (especially sugar) can do to our body, including (and most focusedly, hence the title) our brain, leading the way to not just obvious metabolic disorders like diabetes, but also inflammatory diseases like Alzheimer’s.
Bottom line: you don’t have to completely revamp your diet if it’s working for you, but data is data, and this book has lots, making it well-worth a read.
Click here to check out Grain Brain, and learn about how to avoid inflaming yours!
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See what other 10almonds subscribers are asking!
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It’s Q&A Day at 10almonds!
Q: I would be interested in learning more about collagen and especially collagen supplements/powders and of course if needed, what is the best collagen product to take. What is collagen? Why do we need to supplement the collagen in our body? Thank you PS love the information I am receiving in the news letters. Keep it up
We’re glad you’re enjoying them! Your request prompted us to do our recent Research Review Monday main feature on collagen supplementation—we hope it helped, and if you’ve any more specific (or other) question, go ahead and let us know! We love questions and requests
Q: Great article about the health risks of salt to organs other than the heart! Is pink Himalayan sea salt, the pink kind, healthier?
Thank you! And, no, sorry. Any salt that is sodium chloride has the exact same effect because it’s chemically the same substance, even if impurities (however pretty) make it look different.
If you want a lower-sodium salt, we recommend the kind that says “low sodium” or “reduced sodium” or similar. Check the ingredients, it’ll probably be sodium chloride cut with potassium chloride. Potassium chloride is not only not a source of sodium, but also, it’s a source of potassium, which (unlike sodium) most of us could stand to get a little more of.
For your convenience: here’s an example on Amazon!
Bonus: you can get a reduced sodium version of pink Himalayan salt too!
Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?
That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!
Q: Is MSG healthier than salt in terms of sodium content or is it the same or worse?
Great question, and for that matter, MSG itself is a great topic for another day. But your actual question, we can readily answer here and now:
- Firstly, by “salt” we’re assuming from context that you mean sodium chloride.
- Both salt and MSG do contain sodium. However…
- MSG contains only about a third of the sodium that salt does, gram-for-gram.
- It’s still wise to be mindful of it, though. Same with sodium in other ingredients!
- Baking soda contains about twice as much sodium, gram for gram, as MSG.
Wondering why this happens?
Salt (sodium chloride, NaCl) is equal parts sodium and chlorine, by atom count, but sodium’s atomic mass is lower than chlorine’s, so 100g of salt contains only 39.34g of sodium.
Baking soda (sodium bicarbonate, NaHCO₃) is one part sodium for one part hydrogen, one part carbon, and three parts oxygen. Taking each of their diverse atomic masses into account, we see that 100g of baking soda contains 27.4g sodium.
MSG (monosodium glutamate, C₅H₈NO₄Na) is only one part sodium for 5 parts carbon, 8 parts hydrogen, 1 part nitrogen, and 4 parts oxygen… And all those other atoms put together weigh a lot (comparatively), so 100g of MSG contains only 12.28g sodium.
Q: Thanks for the info about dairy. As a vegan, I look forward to a future comment about milk alternatives
Thanks for bringing it up! What we research and write about is heavily driven by subscriber feedback, so notes like this really help us know there’s an audience for a given topic!
We’ll do a main feature on it, to do it justice. Watch out for Research Review Monday!
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The Optimal Morning Routine, Per Neuroscience
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Dr. Andrew Huberman, neuroscientist and professor of neurobiology, has insights:
The foundations of a good day
Here are some key things to consider:
- The role of light: get sunlight exposure within an hour of waking to anchor your body’s cortisol pulse, set your circadian rhythm, and boost mood-regulating dopamine. Light exposure on the skin also boost hormone levels like testosterone and estrogen, contributing to energy, motivation, and overall wellbeing.
- The role of caffeine: delay caffeine intake for 60–90 minutes after waking to allow adenosine to clear naturally, preventing afternoon energy crashes. Otherwise, caffeine will block the adenosine for 4–8 hours, causing the wave of adenosine-induced sleepiness to resurge later.
- The role of exercise: morning exercise helps clear adenosine, raise core body temperature, and improve wakefulness
- The role of cold: cold showers or ice baths trigger adrenaline and dopamine surges, enhancing mood and drive for hours.
For more on each of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Morning Routines That Just Flow
Take care!
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