Browse the evidence

Testosterone therapy in transgender men is associated with virilization (deepening voice, increased muscle mass, cessation of menses) and is considered safe regarding cardiovascular and oncological disease in the short- to mid-term.

Testosterone therapy for transgender men causes virilization, including voice deepening (which is permanent), increased muscle mass, facial/body hair growth, and cessation of menses. It is considered safe for cardiovascular and cancer risk in the short to mid-term, though long-term data is still being gathered.

Sleep deprivation causes a muted immune response to vaccination, specifically demonstrated by a reduced immune response to flu vaccination.

Ensure adequate sleep when receiving vaccinations, as sleep deprivation may reduce the effectiveness of the immune response.

Exercise-induced irisin promotes the browning of white adipose tissue and increases energy expenditure, offering a potential therapeutic mechanism for managing obesity and metabolic syndrome.

Exercise is beneficial for metabolic health, partly through mechanisms involving irisin and fat browning, but you cannot currently rely on blood tests for irisin to track progress or prescribe specific doses. Focus on consistent physical activity, particularly resistance training, which may influence irisin pathways, rather than seeking 'irisin-boosting' supplements which lack robust human validation.

Irisin acts as an insulin-sensitizing hormone that facilitates glucose uptake in skeletal muscle and improves hepatic glucose metabolism, potentially reducing the risk of type 2 diabetes.

Exercise improves glucose metabolism through multiple pathways, including irisin-mediated effects. Do not expect irisin supplementation to cure diabetes. Focus on resistance and aerobic exercise to naturally support insulin sensitivity and glucose uptake.

Intermittent fasting protocols (specifically Alternate Day Fasting and Time-Restricted Feeding) reduce cardiovascular risk factors by lowering LDL cholesterol, triglycerides, and blood pressure, and by modulating inflammatory biomarkers such as CRP and leptin.

If you have high blood pressure or high LDL, trying an intermittent fasting protocol like 16:8 or 5:2 may help improve your lipid profile and blood pressure. However, results vary; some people see significant drops in LDL and BP, while others see no change. It is not a guaranteed fix for everyone, but it is a viable alternative to continuous calorie restriction, especially if you find daily dieting hard to stick to.

Intermittent fasting improves cardiovascular health by increasing adiponectin levels and reducing pro-inflammatory markers (CRP, IL-6, TNF-alpha) and leptin, which contributes to anti-atherosclerotic effects.

Fasting may help reduce chronic inflammation and improve arterial health by boosting adiponectin, a protective hormone. While weight loss is a major driver, the hormonal changes themselves (lower leptin, higher adiponectin) offer independent cardiovascular benefits.

Probiotic intake improves glucose homeostasis (reducing fasting glucose, HbA1c, insulin, and HOMA-IR) and liver enzymes (ALAT, ASAT) in subjects with Type 2 Diabetes and Non-Alcoholic Fatty Liver Disease (NAFLD), respectively.

If you have Type 2 Diabetes or Fatty Liver Disease, taking multispecies probiotics (containing Lactobacillus or Bifidobacterium strains) daily may help slightly lower your blood sugar, insulin levels, and liver enzymes. However, because these findings are heavily based on studies from Iran, the results may not apply universally. Continue your prescribed medications and consult your doctor before adding probiotics.

Dietary polyphenols prevent and manage Type 2 diabetes mellitus through insulin-dependent mechanisms (protection of pancreatic islet β-cells, reduction of apoptosis, promotion of proliferation, attenuation of oxidative stress, activation of insulin signaling, and stimulation of insulin secretion) and insulin-independent mechanisms (inhibition of glucose absorption, inhibition of digestive enzymes, regulation of intestinal microbiota, modification of inflammation response, and inhibition of advanced glycation end products formation).

Incorporate polyphenol-rich foods (like berries, tea, coffee, and wine) into your diet as part of a broader strategy for managing Type 2 Diabetes. Do not rely on isolated polyphenol supplements as a substitute for prescribed medication, as clinical evidence for their standalone therapeutic effect is currently limited.

Specific polyphenols (resveratrol, curcumin, and anthocyanins) have demonstrated antidiabetic activity in human studies, whereas the therapeutic effect of individual flavonoids or isoflavones in patients is not supported by current clinical data.

If you are looking to use polyphenols for diabetes management, focus on dietary sources rich in resveratrol (grapes/wine), curcumin (turmeric), or anthocyanins (berries), as these have shown activity in human studies. Avoid relying on generic flavonoid supplements which lack therapeutic evidence in patients.

Higher adherence to the Mediterranean Diet (MD) is significantly associated with lower testosterone levels and reduced clinical severity (hirsutism) in women with Polycystic Ovary Syndrome (PCOS).

For women with PCOS, simply counting calories may not be enough to manage hormonal symptoms like high testosterone or hirsutism. Prioritizing a Mediterranean-style diet—rich in fiber, healthy fats (olive oil, nuts, fish), and complex carbohydrates—is associated with significantly lower testosterone levels and reduced clinical severity, independent of total calorie intake.

Excessive fructose intake increases plasma uric acid levels, which acts as a biomarker and potential mediator for insulin resistance and metabolic syndrome.

Be aware that high fructose intake can raise uric acid levels, which is linked to insulin resistance and metabolic syndrome. This risk is higher with sugary beverages and hypercaloric diets.

Western dietary patterns (high fat/sugar) cause gut dysbiosis and 'leaky gut' (increased permeability), allowing bacterial endotoxins (LPS) to enter circulation, triggering systemic and neuro-inflammation.

Eating a Western diet (high fat/sugar, low fiber) damages your gut barrier, letting toxins into your blood and brain, causing inflammation. To protect your brain, prioritize fiber and reduce saturated fats to support a healthy gut barrier and reduce inflammation.

Specific probiotic strains (Lactobacillus, Bifidobacterium) can exert anti-anxiety and antidepressant effects by modulating the gut-brain axis, potentially via GABA secretion and vagus nerve signaling.

Consider high-quality probiotics containing Lactobacillus and Bifidobacterium strains if you struggle with stress or anxiety, especially if other interventions have failed. Note that effects may vary by strain and individual microbiota.

Natural phytochemicals (resveratrol, quercetin, berberine, curcumin, fisetin) activate SIRT1, which modulates metabolic pathways, reduces oxidative stress, and exerts anti-inflammatory effects, potentially preventing or treating metabolic disorders.

Incorporate foods rich in polyphenols (berries, grapes, onions, turmeric, green tea) into your diet. While isolated high-dose supplements face bioavailability challenges, the cumulative effect of these compounds through whole foods may support SIRT1 activity, helping manage oxidative stress and inflammation associated with metabolic health.

Dual GCGR-GLP-1R co-agonists (e.g., cotadutide) reduce body weight and improve NASH histology, but their efficacy in humans is currently comparable to, not superior to, optimized GLP-1R agonists.

For those with Type 2 Diabetes and NASH (liver disease), dual-acting drugs like cotadutide offer a way to target both weight and liver health. However, current human trials show these drugs are roughly as effective as standard GLP-1 injections (like liraglutide) for weight loss, and less effective than the newer GLP-1/GIP combinations (like tirzepatide). They are a viable option, especially if liver health is a primary concern, but may not offer the maximum weight loss benefit available.

Activation of SIRT1, SIRT2, SIRT3, and SIRT6 improves insulin resistance and Type 2 Diabetes by suppressing inflammation, reducing oxidative stress, and enhancing mitochondrial function.

While specific sirtuin-activating drugs are not yet standard care, the paper suggests that lifestyle interventions mimicking calorie restriction (CR) can activate these pathways. Focus on maintaining metabolic health through balanced nutrition and physical activity to support mitochondrial function and reduce inflammation, which are the natural triggers for sirtuin activity.

Testosterone replacement therapy (TRT) improves erectile function and metabolic parameters in hypogonadal diabetic men, but guidelines do not recommend it solely for improving glycemic control.

If you have diabetes and low testosterone, TRT may help your erectile function and energy, but it is not a cure for high blood sugar. Doctors recommend trying lifestyle changes (diet, exercise, weight loss) first. TRT is prescribed individually after weighing risks and benefits, and is not recommended just to lower blood glucose.

Dietary phospholipids from animal (dairy, meat, egg) and marine sources exhibit anti-inflammatory properties by inhibiting platelet aggregation and modulating Platelet-Activating Factor (PAF) metabolism.

Include phospholipid-rich foods like eggs, dairy, and fish in your diet. These contain phospholipids that may help reduce inflammation by inhibiting platelet aggregation and regulating PAF, a key inflammatory mediator, without the side effects often associated with anti-inflammatory drugs.

Specific gut microbiota metabotypes (such as Equol producers or Urolithin-A producers) are associated with distinct health outcomes, including potential benefits for menopausal symptoms, cardiovascular health, and inflammation, whereas non-producers may see no benefit or different effects.

If you are an 'Equol producer' (converts soy isoflavones to equol), you may experience benefits for menopausal symptoms and cardiovascular health. If you are a 'non-producer', these specific benefits may not occur from the same diet.

Natural therapeutic products, including non-flavonoid polyphenols, flavonoids, and specific plant-derived foods, serve as safer alternatives or synergistic combination therapies for Type 2 Diabetes Mellitus (T2DM) by improving insulin sensitivity, reducing oxidative stress, and ameliorating complications with fewer side effects than synthetic pharmaceuticals.

Incorporate natural therapeutic products like polyphenols (resveratrol, curcumin) and flavonoids (quercetin, anthocyanins) from sources such as berries, tea, and olive oil into your diet. These can help improve insulin sensitivity and reduce oxidative stress. They are particularly useful as a safer alternative or in combination with standard pharmaceutical treatments, especially in advanced T2DM, to enhance overall treatment efficiency and reduce side effects.

Specific natural compounds, such as resveratrol, curcumin, and honey, improve glucose control and insulin sensitivity through mechanisms like activating sirtuins, inhibiting alpha-amylase, and reducing oxidative stress in pancreatic beta-cells.

Consider adding foods rich in resveratrol (grapes, berries), curcumin (turmeric), and honey to your diet. These natural compounds can help protect pancreatic beta-cells, improve insulin sensitivity, and reduce inflammation, contributing to better glucose control.

Pharmaceutical drugs for T2DM, while effective, are associated with harmful side effects, making natural therapeutic products a preferred option for prevention and early-stage management.

If you are in the early stages of T2DM or pre-diabetic, discuss with your doctor the possibility of using natural therapeutic products as a primary or adjunctive therapy. They may offer a safer profile with fewer side effects compared to long-term pharmaceutical use.

HMB supplementation attenuates muscle wasting and improves outcomes in various forms of cachexia, though clinical evidence is often confounded by mixed supplements.

For patients with muscle-wasting diseases, HMB (often in combination with other nutrients) may help preserve muscle, but evidence is not definitive because most studies use mixed supplements. Consult a doctor, as individual effectiveness is unclear.

Adherence to a Mediterranean Diet improves reproductive health in both men and women, particularly in conditions like PCOS and male infertility, by reducing oxidative stress and improving sperm quality or ovarian function.

For those struggling with fertility or PCOS, adopting an MD-style diet rich in antioxidants and healthy fats may help mitigate oxidative stress and improve hormonal balance.