Browse the evidence

Modifying the composition of existing foods (e.g., reducing energy density) is a faster and more feasible way to change population dietary intake than attempting to change eating behaviors or beliefs directly.

If you want to improve your diet, modify the foods you already eat (e.g., lower fat/sugar versions) rather than trying to learn entirely new recipes or habits. This leverages existing habits and requires less cognitive effort.

Human food preferences and likes are largely learned through exposure and association rather than being innate or purely genetic.

You can change your food preferences. Repeated exposure to new foods, especially in positive contexts, can lead to liking them. Genetics play a minor role.

Nutritional labeling and information can significantly alter the perceived sensory quality and acceptance of foods by setting expectations that consumers try to fulfill.

Be aware that labels like 'low fat' or 'healthy' can change how you perceive the taste of food. This can help or hinder your choices depending on your expectations.

Current smoking status is a significant independent predictor of attrition (dropping out) from weight loss interventions.

If you smoke, be aware that you are statistically more likely to drop out of a weight loss program. Programs should pay specific attention to smokers to help them stay engaged and adhere to the diet.

Binge eating and atypical depression are positively associated with being overweight (BMI > 25) and increased weight gain (BMI slope) in young adults, independent of physical activity and substance use.

If you struggle with binge eating or atypical depression (characterized by oversleeping and overeating), you are at a significantly higher risk of becoming overweight and gaining weight over time compared to those with major depression or generalized anxiety. Addressing the underlying psychiatric condition through therapy or medication may be as important for weight management as diet and exercise.

Sociopathy (defined by antisocial/aggressive behavior in childhood/adolescence) is strongly associated with being overweight, but is NOT associated with the rate of weight gain (BMI slope).

A history of antisocial or aggressive behavior in youth is a strong predictor of being overweight in adulthood, even if it doesn't predict how fast you gain weight. This suggests that early interventions targeting behavioral regulation may have long-term benefits for weight maintenance.

Aerobic exercise (walking/jogging) is associated with lower fat mass in aging men, but does not prevent the age-related loss of fat-free mass.

If you rely on walking or jogging for your fitness, be aware that it will not stop you from losing muscle as you age. To maintain muscle mass, you must incorporate resistance training. Aerobic exercise is beneficial for reducing fat, but it is not a substitute for strength training in preserving fat-free mass.

The Sleep Regularity Index (SRI) and Interdaily Stability (IS) are sensitive to sleep fragmentation (awakenings) and napping, whereas Standard Deviation (StDev) and Composite Phase Deviation (CPD) are not sensitive to these factors.

If you want to assess sleep irregularity caused by waking up during the night or taking naps, use the Sleep Regularity Index (SRI) or Interdaily Stability (IS). Do not use Standard Deviation (StDev) or Composite Phase Deviation (CPD), as these metrics will ignore fragmentation and napping, giving you a false sense of regularity.

Social Jet Lag (SJL) measures weekly differences in sleep timing (workdays vs. free days) and is insensitive to day-to-day variability.

Use Social Jet Lag (SJL) only if you want to measure the difference between your workday and weekend sleep schedules. Do not use SJL to assess day-to-day consistency, as it will not detect daily fluctuations in sleep timing or duration.

Lifestyle factors including regular physical activity, healthy diet (rich in vitamins/antioxidants), lower BMI, and no smoking are associated with longer telomeres and slower telomere shortening.

You can slow down cellular aging by adopting a healthy lifestyle. This includes eating a diet rich in fruits and vegetables, exercising regularly, maintaining a healthy weight, and avoiding smoking. These actions are linked to longer telomeres, which are associated with better health outcomes.

Higher initial BMI (>50 kg/m2) significantly increases the risk of failure (excess weight loss <50%) after laparoscopic adjustable gastric banding.

If you are superobese (BMI >50), gastric banding has a significantly higher failure rate. Consider other options or be prepared for a higher risk of not achieving significant weight loss.

Labeling food safety and process attributes (e.g., organic, GMO-free, pasteurized) transforms 'credence attributes' into 'search attributes', allowing consumers to make informed purchasing decisions and enabling markets to function more efficiently.

Food labels are not just marketing; they are tools to help you distinguish between products based on how they were made (process) or their safety profile. When you see labels like 'organic' or 'pasteurized,' they are signaling attributes you cannot verify by taste or sight alone. Understanding these labels allows you to align your purchases with your personal values regarding safety, environmental impact, or production methods. However, be aware that labeling policies vary by region (e.g., GMO labeling in the US vs. EU), and mandatory labels may sometimes be required even if there is no safety difference, simply to inform choice.

SNAP participants exhibit significantly lower diet quality and fail to meet American Heart Association (AHA) ideal diet goals compared to higher-income individuals, with disparities persisting or worsening for processed meats, added sugars, and nuts/seeds between 1999 and 2014.

For adults on SNAP, simply having access to food assistance does not guarantee adherence to heart-healthy dietary guidelines. Data shows that despite overall modest improvements in US diet quality, SNAP participants have not seen similar gains, with disparities worsening in key areas like processed meat and added sugar intake. Policy and individual interventions must address specific barriers to meeting AHA goals (fruits, vegetables, whole grains, limiting sodium/SSBs) rather than assuming income eligibility alone resolves diet quality issues.

Higher levels of daily physical activity, including non-exercise activity (standing, walking, fidgeting), are associated with higher self-reported happiness and positive affect.

You don't need to hit the gym to feel better. Simply moving more throughout your day—standing, walking, or fidgeting—is linked to higher happiness. Focus on increasing your general daily movement rather than stressing over intense workouts.

Concurrent food insecurity is significantly associated with lower odds of frequent breakfast and evening meal consumption, unhealthy eating habits, and unhealthy physical activity habits in college freshmen.

If you are experiencing financial stress that affects your food access, it is likely impacting your daily habits like skipping meals or feeling less active. This is a common, structural response to resource scarcity, not a personal failure. Prioritize accessing campus food pantries or meal plans if available, as they directly address the immediate barrier to healthy eating and activity.

Implementing a tax on sugar-sweetened beverages (SSBs) significantly reduces their consumption, with higher elasticity observed in lower-income households, leading to substitution toward water and milk.

If you are in a lower-income household, a tax on sugary drinks makes them less affordable, prompting you to switch to water or milk. This substitution is a key strategy for reducing obesity risk in this demographic.

Banning sugar-sweetened beverages and limiting unhealthy snacks in schools reduces the availability of these items, though industry pressure may dilute regulations regarding other caloric beverages and nutrient density criteria.

Schools in Mexico have banned sodas and limited other sugary drinks, but salty snacks and other caloric beverages may still be available. Parents and advocates should monitor school food environments and push for stricter enforcement.

Front-of-package (FOP) labeling systems that are independent of the food industry and focus on problematic nutrients (sugar, fat, sodium) are more effective at promoting healthy choices than Guideline Daily Amount (GDA) labels.

Look for independent front-of-package labels that highlight sugar, fat, and sodium content, rather than relying on industry-led GDA labels which may be misleading. This helps you make quicker, healthier choices.

Continuous low-to-moderate-intensity (LI) endurance exercise is equally effective as moderate-to-high-intensity (HI) exercise at lowering blood HbA1c in obese type 2 diabetes patients when total energy expenditure is matched.

If you have type 2 diabetes and are obese, you do not need to exercise at a high intensity to lower your HbA1c. You can achieve the same blood sugar benefits by exercising at a lower intensity for a longer duration, as long as you burn the same amount of energy. This approach may be easier to stick with long-term because it is less physically demanding and leads to fewer dropouts.

Black professionals in the US experience significantly higher rates of short sleep duration (<7 hours) compared to white professionals in the same industries, a disparity driven by occupational stressors, discrimination, and non-traditional work schedules rather than socioeconomic status alone.

If you are a Black professional experiencing chronic sleep deprivation, recognize that this is likely not a failure of personal discipline but a response to structural workplace factors like high demand/low control, discrimination, or non-standard shifts. Prioritize identifying specific workplace stressors (e.g., after-hours communication demands, shift schedules) as the primary targets for mitigation, rather than relying solely on sleep hygiene tips.

Dementia caregivers experience significantly shorter sleep duration (losing 2.42 to 3.50 hours per week) and poorer sleep quality compared to age-matched non-caregivers, primarily due to stress-induced sleep latency and disturbances.

If you are a dementia caregiver, your sleep loss is real and measurable (2-3.5 hours/week less than peers). It is not just 'getting older.' Prioritize behavioral interventions like sleep hygiene, light therapy, or exercise, which have been shown to significantly improve sleep quality in this specific population.

Directive front-of-pack warning labels (e.g., Chilean stop-sign style) significantly improve consumers' ability to quickly identify products with high levels of key nutrients (sodium, sugar, saturated fat, energy) compared to non-directive (GDA) and semi-directive (traffic-light) systems.

When choosing between products, look for packages with black warning labels (like the Chilean system). These labels are designed to grab your attention faster than traffic lights or numbers, helping you quickly spot items high in sugar, salt, or fat. Use this visual cue to avoid products with high levels of these nutrients.

Warning labels significantly lower the perceived healthfulness and recommended consumption frequency of products high in energy, saturated fat, sugar, and sodium compared to GDA and traffic-light systems.

If you see a black warning label on a product, understand that it is a strong signal that the product is unhealthy. These labels are designed to make you think twice about how often you should eat it. Use this perception to limit your consumption of such items.

Warning labels and traffic-light systems are equally effective in helping consumers identify the most healthful product among a set of options, outperforming the GDA system.

When comparing products, look for warning labels or traffic-light systems. Both help you quickly spot the healthiest option, whereas GDA labels (numbers/percentages) are harder to use for comparison. Choose the product with the fewest warnings or the most green lights.