Browse the evidence

Dietary intake of non-starch polysaccharides (NSPs), particularly soluble types like mixed-link β-glucans, lowers plasma cholesterol and normalizes blood glucose and insulin levels, thereby reducing the risk of cardiovascular disease and Type 2 diabetes.

To support heart health and blood sugar control, prioritize foods rich in soluble fiber, such as oats, barley, and beans. These foods help lower cholesterol and stabilize blood glucose. You do not need to measure exact doses; simply incorporating these foods into your regular diet is the recommended approach.

In patients with treated hypertension, a low sodium diet allows some individuals to stop antihypertensive medication while maintaining blood pressure control.

If you are on blood pressure medication, reducing salt intake might allow your doctor to safely lower or stop your prescription. This requires careful monitoring to ensure your blood pressure stays controlled.

Testosterone supplementation increases lean body mass in older men but has inconsistent effects on muscle strength and carries significant risks like prostate cancer.

Testosterone therapy is not recommended for sarcopenia due to inconsistent strength benefits and serious risks like prostate cancer. It should not be used solely for muscle building in older men.

Angiotensin-converting enzyme (ACE) inhibitors may improve muscle function and walking speed in older people, particularly those with cardiovascular issues or peripheral vascular disease.

If you are already prescribed ACE inhibitors for heart or blood pressure issues, you may see some improvement in walking speed and muscle strength as a bonus. It is not prescribed solely for sarcopenia, but it helps.

Daily cold exposure (10°C for 2 hours, 5 days/week for 4 weeks) increases both the volume of metabolically active brown adipose tissue (BAT) and its oxidative capacity in healthy lean adults.

To potentially increase your metabolic rate and brown fat activity, try exposing yourself to mild cold (around 50-55°F / 10-13°C) for about 2 hours a day, 5 days a week, for at least a month. This could be done with a cooling vest or simply by lowering your home thermostat. The goal is to stimulate your body's non-shivering thermogenesis, which may increase the amount and activity of your brown fat.

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.

Continuous positive airway pressure (CPAP) therapy for obstructive sleep apnea (OSA) significantly reduces both nocturnal and daytime systolic blood pressure in patients with refractory hypertension.

If you have high blood pressure that won't come down despite taking multiple medications, ask your doctor about sleep apnea. If you have sleep apnea, using CPAP therapy nightly can significantly lower your blood pressure, both during the day and at night, potentially improving your long-term heart health.

Engaging in resistance physical activity at least once a week is inversely associated with the prevalence of nonalcoholic fatty liver disease (NAFLD), independent of BMI, nutritional intake, and insulin resistance markers.

To reduce your risk of fatty liver disease, incorporate resistance training into your routine at least once a week. You do not need to lose weight on the scale for this to help; the act of resistance training itself appears to protect the liver, likely by improving how your body handles fat and insulin. While aerobic exercise is good, resistance training showed a stronger independent link to lower liver fat in this study.

High dietary calcium intake accelerates body weight and fat mass loss in energy-restricted individuals by suppressing adipocyte intracellular calcium, which simultaneously stimulates lipolysis and inhibits lipogenesis.

If you are trying to lose weight, ensure your diet is high in calcium, preferably from dairy sources like milk or yogurt, rather than just elemental supplements. This helps your body burn fat more efficiently by shifting metabolism from storage to expenditure, especially when you are eating fewer calories.

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.

Quercetin supplementation reduces systemic inflammation (specifically TNF-α, IL-6, and CRP) in humans, which may mitigate risks associated with obesity and type 2 diabetes.

If you are looking to reduce inflammation associated with obesity or metabolic risk, quercetin supplementation (150mg daily for 6 weeks) has been shown in human studies to lower TNF-α levels. This is distinct from dietary intake, which is often much lower. Consult a doctor before starting, especially if you have existing health conditions.

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.

IGF-1 deficiency is a key pathophysiological factor in metabolic syndrome, and restoring physiological levels of IGF-1 via replacement therapy can improve insulin sensitivity, glucose homeostasis, and lipid metabolism.

If you have metabolic syndrome or type 2 diabetes and standard lifestyle changes aren't working, your body might be deficient in IGF-1, a hormone that helps regulate blood sugar and fats. Restoring IGF-1 to normal, natural levels (not high doses) may help improve your body's sensitivity to insulin and metabolic health. This should only be done under medical supervision to ensure levels stay within a safe, physiological range.

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.

Obese individuals may exhibit a heightened sensitivity or responsivity to the palatability of food, particularly fatty and sweet foods, compared to lean individuals.

If you are obese, you might find highly palatable foods (especially high-fat/sweet) more rewarding than lean people do. This 'sensitization' can drive overeating. Managing your environment to reduce exposure to these hyper-palatable foods may be more effective than relying on willpower.

Supraphysiological doses of recombinant human IGF-I (rhIGF-I) significantly improve insulin sensitivity and glycemic control in patients with type II diabetes.

This research suggests that high-dose IGF-I can drastically improve how your body uses insulin, but it is not a current standard treatment due to significant side effects like swelling and jaw pain. It serves as proof-of-concept that targeting insulin resistance directly via IGF-I pathways works, but a safer dosage needs to be found before it can be widely recommended for type II diabetes management.