Pre-Sleep Protein Consumption: Systematic Review of Muscle-Related Outcomes

Does Eating Protein Before Bed Actually Build More Muscle?

Pre-sleep protein consumption significantly enhances muscle protein synthesis, improves muscle mass gains, and supports recovery, this comprehensive systematic review demonstrates. Analysis of multiple studies shows that consuming 20-40 grams of protein (typically casein) before bedtime increases overnight muscle protein synthesis by 15-25% compared to no protein intake. The review found consistent benefits across different populations, including young athletes, older adults, and resistance-trained individuals, with the greatest effects seen when combined with regular exercise training. The strategy appears particularly valuable for maximizing the anabolic potential of the overnight period, which represents 7-9 hours of potential muscle building that is often overlooked in nutrition planning.

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Time-Restricted Eating Effects on Sleep: Systematic Review of Randomized Trials

Does Time-Restricted Eating Actually Improve Sleep Quality? Systematic Review Evidence

Time-restricted eating significantly improves sleep quality, sleep onset, and circadian rhythm alignment in adults, this systematic review of randomized controlled trials demonstrates. Analysis of 12 high-quality studies involving over 800 participants found that TRE interventions consistently improved sleep quality scores by 15-25%, reduced sleep onset time by an average of 12 minutes, and enhanced sleep efficiency by 8-12%. The review revealed that eating windows of 8-10 hours, typically ending by early evening, provided optimal sleep benefits through improved circadian rhythm synchronization. The sleep improvements were observed across different populations, including healthy adults, shift workers, and individuals with metabolic disorders, suggesting that meal timing represents a powerful tool for optimizing sleep quality.

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Nicotine and Cognition: What a 2020 Systematic Review Really Found

Dr. Kumar’s Take

This systematic review looked at 32 randomized trials in healthy adults to see if nicotine boosts thinking. The short answer is no clear win. Some studies showed small gains in attention, many were mixed, and several found no effect. A key insight was that many authors had past ties to tobacco companies and often did not disclose them. That does not prove bias changed the results, but it raises trust questions.

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Folate as Adjunct Therapy to SSRI/SNRI for Major Depressive Disorder: Systematic Review & Meta-Analysis

Introduction

This systematic review and meta-analysis evaluated the efficacy of folate supplementation (l-methylfolate or folic acid) as adjunct therapy to selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) for major depressive disorder treatment. The study aimed to determine whether folate augmentation improves depression scores, response rates, and remission rates compared to SSRI/SNRI monotherapy.

Background and Rationale

The Challenge of Depression Treatment

Major Depressive Disorder (MDD) affects an estimated 11 million individuals over age 18 annually in the United States and is predicted to become the leading cause of disability within the next 13 years. Current first-line treatments with SSRI/SNRI monotherapy achieve only modest efficacy, with studies like STAR*D showing:

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N-Acetylcysteine for Major Mental Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Introduction

This systematic review and meta-analysis examined the efficacy of N-acetylcysteine (NAC) supplementation for major mental disorders, including depression, bipolar disorder, and schizophrenia. NAC, a precursor to glutathione and modulator of glutamate neurotransmission, has emerged as a promising adjunctive treatment for various psychiatric conditions.

Background and Rationale

N-Acetylcysteine: Mechanisms of Action

Glutathione Precursor:

• NAC is a precursor to glutathione, the brain’s primary antioxidant
• Restores glutathione levels depleted in psychiatric disorders
• Provides neuroprotection against oxidative stress

Glutamate Modulation:

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The Effect of Vitamin D Supplementation on Depressive Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Introduction

This comprehensive systematic review and meta-analysis examined the efficacy of vitamin D supplementation in reducing depressive symptoms among adults. With depression affecting more than 320 million people worldwide and being the leading cause of disability globally, identifying effective adjunctive treatments is crucial for improving patient outcomes.

Background and Rationale

Vitamin D and Depression Connection

Vitamin D, traditionally known for its role in bone health, has emerged as a potential neurosteroid with significant implications for mental health. Following the discovery of vitamin D receptors in the brain, researchers have investigated its potential role in regulating neurophysiological processes associated with depression.

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