Browse the evidence

Performing high-intensity interval training (HIIT) in the afternoon is more efficacious than performing it in the morning for improving 24-hour blood glucose levels in men with type 2 diabetes.

If you have type 2 diabetes and perform High-Intensity Interval Training (HIIT), try scheduling your sessions for the afternoon rather than the morning. This study found that afternoon HIIT significantly lowered 24-hour blood glucose levels, whereas morning HIIT actually increased them. This suggests aligning your workout with your body's circadian rhythm may improve your metabolic control.

High-glycemic-index (GI) carbohydrate meals consumed 4 hours before bedtime significantly shorten sleep onset latency compared to low-GI meals.

If you struggle to fall asleep, try eating a high-glycemic carbohydrate meal (like white rice or pasta) about 4 hours before bed. This may help you fall asleep faster by increasing tryptophan availability in the brain, though individual responses vary.

Oral contraceptive pill (OCP) use results in trivial or slightly inferior exercise performance compared to naturally menstruating women, with no practical group-level difference warranting general guidance against use.

If you take combined oral contraceptives, do not expect them to significantly boost or hinder your performance on average. The data shows any disadvantage is trivial and highly variable between individuals. You do not need to stop taking your pill to perform, nor do you need to time your training to specific weeks of the pack. Focus on individual response: if you feel good, keep taking it; if you feel consistently worse, consult a doctor about other contraceptive options, but do not assume OCPs are inherently performance-limiting.

Exercise induces the release of myokines (irisin, IL-6, IL-15, METRNL, BAIBA) and hepatokines (FGF21, ANGPTL4, follistatin) which mediate fat mass loss by promoting white adipose tissue (WAT) browning, increasing fatty acid oxidation, and reducing systemic inflammation.

To lose fat, focus on consistent exercise (aerobic or resistance) to trigger the release of 'exercise-inducible factors' like irisin and IL-6. These molecules help turn white fat into metabolically active brown/beige fat and improve insulin sensitivity, leading to sustained fat loss even after your workout ends. Don't just rely on the calories burned during the exercise; the hormonal changes are key.

Exercise reduces levels of detrimental hepatokines like Fetuin A and Selenoprotein P, which contributes to decreased visceral adipose tissue (VAT) mass and improved insulin sensitivity.

Regular aerobic exercise helps lower levels of Fetuin A, a liver hormone linked to fat storage and insulin resistance. By reducing this hormone, exercise helps your body manage fat better and improves insulin sensitivity, contributing to overall fat loss.

Personalized medicine, utilizing genetic screening and pharmacogenomics, improves diabetes management outcomes by tailoring treatment plans to individual genetic makeup, lifestyle, and health characteristics, thereby optimizing medication choices and reducing adverse reactions.

If you have diabetes, ask your doctor about personalized medicine options. This might include genetic testing to predict your risk or response to specific drugs, and using technologies like Continuous Glucose Monitors (CGM) to get real-time feedback. The goal is to move away from a standard 'one-size-fits-all' approach to a plan tailored to your specific genetics and lifestyle, which can reduce side effects and improve long-term health.

Continuous Glucose Monitoring (CGM) and closed-loop 'artificial pancreas' systems significantly enhance glycemic control and reduce hypoglycemia risk by providing real-time data and automated insulin delivery.

If you use insulin, ask your doctor about Continuous Glucose Monitoring (CGM). These devices track your blood sugar 24/7 and can even automatically adjust insulin delivery (artificial pancreas). This reduces the risk of dangerous low blood sugar and helps you maintain better control without constant finger pricks.

Personalized glycemic targets, adjusted for age, comorbidities, and hypoglycemia risk, improve patient outcomes by minimizing severe hypoglycemic events and enhancing quality of life, compared to rigid standard targets.

Work with your doctor to set a blood sugar target that is right for YOU. If you are older or have other health issues, a slightly higher blood sugar target might be safer to prevent dangerous lows. This personalized approach improves your quality of life and reduces hospital visits.

Resveratrol supplementation (1500 mg/day) significantly decreases testosterone and dehydroepiandrosterone sulfate levels in women with Polycystic Ovary Syndrome (PCOS).

Women with PCOS may benefit from 1500 mg/day of resveratrol supplementation, which has been shown to significantly reduce excess testosterone and DHEAS levels over 3 months. Consult a doctor before starting.

Adjunctive therapies such as pramlintide, metformin, and GLP-1 receptor agonists can improve glycemic control and promote weight loss or weight neutrality in Type 1 Diabetes when added to insulin therapy.

If you have Type 1 Diabetes and are struggling with weight gain from insulin, ask your doctor about adjunctive therapies like pramlintide, metformin, or GLP-1 agonists. These medications may help you lose weight or maintain your weight while improving your blood sugar control. They are not a replacement for insulin but can be added to your regimen.

Obstructive sleep apnea (OSA) is strongly correlated with obesity, where upper airway fat deposits narrow the airway and decrease muscle activity, leading to hypoxic episodes that cause tissue hypoxia and subsequent atherosclerosis.

If you have obesity, getting screened for sleep apnea is critical because the resulting sleep fragmentation and hypoxia drive hormonal imbalances (like increased ghrelin and decreased leptin) that make weight loss harder and increase cardiovascular risk. Treating OSA (e.g., with CPAP) and improving sleep duration can help restore hormonal balance and support weight management efforts.

Short sleep duration (less than 7 hours) is associated with increased obesity risk, visceral obesity, and metabolic syndrome due to hormonal imbalances (increased ghrelin, decreased leptin) and increased caloric intake.

Aim for at least 7 hours of sleep per night. Short sleep disrupts hormones (ghrelin and leptin) that control hunger, making you more likely to overeat and gain weight. Improving sleep duration is a key strategy for weight management.

Social jetlag exceeding 2 hours is associated with a 2-fold increased risk of metabolic syndrome and diabetes/prediabetes in adults under 61 years of age.

If you are under 61, try to keep your sleep schedule consistent between weekdays and weekends. A difference of more than 2 hours in your midpoint sleep time (social jetlag) is linked to a significantly higher risk of metabolic syndrome and diabetes. You don't need perfect sleep, but minimizing the shift between work and weekend sleep times can help protect your metabolic health.

High DHA fish oil supplementation slows the rate of cognitive decline in older adults, although its effects on depression disorders remain unclear.

For older adults concerned about memory loss, high DHA fish oil (where DHA is higher than EPA) may help slow cognitive decline. However, do not expect it to treat depression, as evidence for that is currently unclear.

Training with low carbohydrate availability (train-low) modulates molecular cell signaling pathways to promote oxidative phenotype adaptations, potentially enhancing training adaptations at the cost of immediate performance.

Consider occasionally training with low carbohydrate availability (e.g., fasted or after a low-CHO meal) to trigger specific molecular signals that may enhance your body's oxidative capacity and mitochondrial function. This is an adaptation strategy, not a performance strategy, so expect lower intensity during these specific sessions.

Excessively frequent (6+ times/week) and intense physical activity is a risk factor for insomnia and difficulty initiating sleep in some populations.

If you exercise 6+ times a week at high intensity, monitor your sleep. If you experience trouble falling asleep, consider reducing frequency or intensity. Leisure-time walking does not show this negative association.

High intake of sugar-sweetened beverages, particularly those containing high fructose corn syrup, increases the risk of developing type 2 diabetes mellitus (T2DM) and obesity by raising blood glucose levels and BMI.

Avoid sugar-sweetened beverages, including those with high fructose corn syrup, as they directly raise blood glucose and BMI, increasing T2DM risk. Be aware that diet soft drinks may also negatively impact insulin resistance due to glycated chemicals, so water or unsweetened alternatives are safer choices for metabolic health.

Consumption of high-temperature cooked foods (grilled, fried, baked) significantly increases systemic Advanced Glycation End Products (AGEs), which promotes oxidative stress, inflammation, and endocrine disruption, particularly in women with PCOS.

Prioritize cooking methods like steaming, boiling, or stewing over grilling, frying, or baking. These high-temperature techniques create Advanced Glycation End Products (AGEs) that can disrupt hormones and increase inflammation. If you do cook with dry heat, marinate meats in acidic solutions (vinegar/lemon) which can reduce AGE formation, and avoid charring.

Vitamin D3 supplementation can attenuate the negative effects of AGEs in women with PCOS by down-regulating the AGE-RAGE interaction and supporting steroidogenesis.

If you have PCOS, check your Vitamin D levels. Supplementation can help reduce the inflammatory impact of AGEs and support healthy hormone production. This is particularly important if you are deficient.

Omega-3 polyunsaturated fatty acids (PUFA) counteract insulin resistance by modulating mitochondrial bioenergetics and reducing endoplasmic reticulum (ER) stress.

Omega-3s may help improve cellular metabolism and reduce stress in tissues like the liver and muscle, potentially supporting insulin sensitivity. However, human studies are inconsistent, so they should be viewed as a supportive part of a broader metabolic health strategy, not a standalone cure for insulin resistance.

Transplantation of Faecalibacterium prausnitzii prevents diabetes by restoring gut microbiota balance, reducing inflammation, and improving insulin sensitivity.

Focus on dietary strategies that promote the growth of Faecalibacterium prausnitzii, such as consuming high-fiber foods (resistant starch, inulin, polyphenols). While direct transplantation is a medical intervention, dietary changes are the primary accessible method to support this beneficial bacteria and improve metabolic health.

Zinc supplementation appears to enhance thyroid hormone levels, particularly T3, and may help treat subclinical hypothyroidism associated with zinc deficiency.

If you have hypothyroidism or fatigue, check your zinc levels. Correcting a zinc deficiency may improve thyroid hormone levels, particularly T3.

Astragalus improves intestinal barrier function and immunity by modulating intestinal microbiota, thereby treating Type 2 Diabetes Mellitus (T2DM).

For individuals with T2DM, incorporating Astragalus (specifically its polysaccharides, saponins, and flavonoids) may support gut health and insulin sensitivity. The herb works by improving the intestinal barrier and modulating gut bacteria to reduce inflammation and improve glucose metabolism. Consult a healthcare provider before use, especially if taking other diabetes medications.

Astragalus polysaccharides (APS) improve T2DM outcomes by increasing the abundance of beneficial bacteria (e.g., Bifidobacterium, Lactobacillus) and short-chain fatty acids (SCFAs), while reducing insulin resistance.

Astragalus Polysaccharides (APS) may help manage blood sugar by promoting the growth of good gut bacteria. These bacteria produce short-chain fatty acids that improve insulin sensitivity. This suggests that gut health is a key part of managing T2DM, and Astragalus may support this process.