Browse the evidence

Inhibition of ceramide biosynthesis improves hepatic steatosis (fatty liver) in obese mice, associated with reduced hepatic SOCS-3 expression.

Blocking ceramide production reduces fatty liver in obese mice, likely by lowering SOCS-3 levels.

High intake of red meat (both processed and unprocessed) is associated with increased all-cause mortality and mortality from nine specific causes, including cancer, cardiovascular disease, and respiratory disease.

If you eat red meat, consider reducing your intake. The study suggests that replacing red meat with white meat (especially unprocessed poultry or fish) lowers the risk of death from various causes, including heart disease and cancer, without needing to cut total meat consumption.

Heme iron and nitrate/nitrite from processed meat independently contribute to increased mortality risk, with nitrate accounting for a larger proportion of the risk from processed red meat.

The health risks of processed red meat are largely due to heme iron and added nitrates/nitrites. Choosing unprocessed meats or those without added nitrates may mitigate these specific risks.

Vitamin C and Vitamin E supplementation have limited ability to offset EIMD-induced decrements in muscle function and may even delay recovery.

Avoid high-dose Vitamin C and E supplements for muscle recovery. They do not improve muscle function and may actually slow down your recovery process.

Gut microbiome composition, specifically the ratio of Firmicutes to Bacteroidetes and the presence of Akkermansia muciniphila, influences obesity and diabetes risk through mechanisms involving short-chain fatty acid production, bile acid metabolism, and gut permeability.

Focus on a diet that supports a healthy gut microbiome, including fiber and diverse plant foods, as this influences the ratio of beneficial bacteria. While probiotics show some promise, they are not a standalone solution for obesity or diabetes.

Methionine restriction (MetR) extends lifespan across multiple species, including yeast, worms, flies, and mammals, by modulating methionine metabolism pathways and methyltransferase activity.

Restricting dietary methionine has been shown to extend lifespan in various model organisms. This involves reducing intake of methionine-rich foods. The exact mechanism involves modulating methionine metabolism and methyltransferase activity, potentially through reducing translation rates, modifying gene expression, or inducing hormetic responses.

Regulation of methyltransferases and the SAM/SAH ratio plays a crucial role in lifespan extension by methionine restriction.

Maintaining a healthy balance of SAM and SAH levels may be important for longevity. This can be influenced by dietary methionine intake and genetic factors affecting methionine metabolism.

Point-of-use micronutrient powders (MNPs) effectively reduce anemia and iron deficiency in children aged 6-24 months, but do not significantly impact growth.

For children aged 6-24 months in low-resource settings, use daily micronutrient powders (MNPs) sprinkled on food to prevent anemia and iron deficiency. Do not expect these powders to improve the child's height or weight.

Long-term adherence to a vegan diet is associated with significantly lower serum concentrations of vitamin D, iodine, and selenium compared to non-vegetarians, despite high rates of supplement use.

If you follow a vegan diet, do not assume your nutrient status is optimal just because you eat plants. You are at high risk for deficiencies in Vitamin D, Iodine, and Selenium. Regular blood testing is essential, and you likely need targeted supplementation beyond a standard multivitamin, particularly for Vitamin D and Iodine, as plant-based sources are often insufficient or inconsistent.

Vegans have lower serum levels of EPA and DHA but maintain higher-than-expected EPA proportions due to the conversion of linolenic acid (LNA) from plant oils like rapeseed oil.

As a vegan, your EPA and DHA levels will likely be lower than those who eat fish. However, if you consume plant oils rich in alpha-linolenic acid (like rapeseed or flaxseed oil), your body converts some of this into EPA. This means your EPA levels may be higher than expected for a vegan, even without fish oil supplements.

Selenium supplementation improves health outcomes and reduces mortality in patients with severe sepsis.

For patients with severe sepsis, selenium supplementation has been shown to improve health and reduce mortality. This is particularly relevant as sepsis can deplete selenium levels.

Zinc deficiency is a widespread public health problem in low- and middle-income countries, with prevalence often exceeding 20% in various physiological groups, as measured by plasma zinc concentration.

In many low- and middle-income countries, zinc deficiency is a major public health issue affecting over 20% of the population in various groups. Public health efforts should prioritize screening and intervention, especially for women and children, using plasma zinc concentration as a key indicator.

Insects are not significantly healthier than commonly consumed meats (beef, pork, chicken) when evaluated by nutrient profiling models designed to combat over-nutrition (e.g., OFCOM).

If you are eating insects to improve your diet compared to beef or chicken, you may not see health benefits regarding heart disease risk factors (saturated fat, sodium). Insects vary widely; some are worse than meat for these metrics. Do not assume they are a 'health food' without checking the specific species and preparation.

Augmentation of NAD+ levels via precursors (NR or NMN) restores mitophagy and extends lifespan in Werner syndrome models.

For individuals with genetic conditions affecting DNA repair (like Werner Syndrome) or those seeking to mitigate age-related metabolic decline, supplementing with NAD+ precursors like Nicotinamide Riboside (NR) or Nicotinamide Mononucleotide (NMN) can restore cellular energy metabolism and extend healthspan. This is achieved by boosting NAD+ levels, which activates mitophagy (clearing of damaged mitochondria) via the DCT-1 and ULK-1 pathways, thereby delaying aging phenotypes.

High total calcium intake (≥1400 mg/day) is associated with significantly higher rates of all-cause and cardiovascular mortality in women, particularly when combined with calcium supplement use.

For women, maintaining total calcium intake (diet plus supplements) between 600 and 1000 mg/day appears to be associated with lower mortality risk compared to intakes above 1400 mg/day. If you are taking calcium supplements, be mindful of your total daily intake from all sources to avoid exceeding 1400 mg/day, as this may be linked to higher cardiovascular and all-cause mortality risks.

Oral magnesium supplementation does not significantly affect HbA1c, blood pressure, or body weight in patients with Type 2 diabetes over short-term periods (4-16 weeks).

Do not expect magnesium supplements to lower your blood pressure, change your weight, or significantly improve your long-term average blood sugar (HbA1c) within a few months. It is not a substitute for blood pressure medication or other diabetes management strategies for these specific metrics.

Carbon stable isotope abundance of 13C serves as a valid short-term biomarker for distinguishing intake of cane sugar and high fructose corn syrup (HFCS) derived from C4 plants, though it does not capture sugars from C3 plants like beet sugar or maple syrup.

When assessing added sugar intake, 13C biomarkers can accurately detect cane sugar and HFCS consumption in the short term, but will miss beet sugar and maple syrup. Use this knowledge to interpret biomarker results accurately.

Vitamin C (ascorbic acid) acts as a potent antioxidant that regenerates Vitamin E and prevents lipid peroxidation, thereby protecting cell membranes and DNA from oxidative damage.

Eat fruits high in Vitamin C, such as strawberries, oranges, and black currants, to support your body's antioxidant defenses and protect cells from damage.

Bariatric surgery alters drug absorption and bioavailability, casting doubt on the validity of standard drug dosages for medications like antidepressants, antimicrobials, and metformin.

After bariatric surgery, your body absorbs medications differently. Do not assume your current dose is correct. Talk to your doctor about adjusting dosages for antidepressants, antibiotics, or other common drugs to ensure they are effective.

Fractional hepatic de novo lipogenesis (DNL) is a sensitive and specific biomarker for recent carbohydrate intake, increasing more than 10-fold on surplus carbohydrate diets and becoming unmeasurable on carbohydrate-deficient diets, even though absolute fat synthesis remains low.

While your body doesn't make much fat from carbs in the short term, the *rate* at which it attempts to do so changes dramatically based on how many carbs you eat. This metabolic signal can be used to estimate recent carb intake.

Calcium and Vitamin D supplementation alone is often ineffective for improving bone mineral density in IBD patients with established osteoporosis, requiring bisphosphonates or fluoride.

If you have IBD and established osteoporosis, calcium and Vitamin D alone are likely not enough. You probably need stronger medication like bisphosphonates. Ensure you get 1.5g of calcium and 800 IU of Vitamin D daily, but don't rely on them to fix your bone density.

Higher plasma levels of branched-chain amino acids (isoleucine, valine, leucine) are causally associated with an increased risk of type 2 diabetes.

Monitor plasma amino acid levels if you have metabolic risk factors. High levels may signal insulin resistance.

LCHF diets may increase mortality risk and cause adverse effects on cardiovascular and gut health due to reduced fiber intake and high fat content.

Be cautious with long-term LCHF diets. They may increase your risk of mortality and harm your gut health due to low fiber. Prioritize a diet rich in fiber and whole grains for long-term cardiovascular and gut health.

LSD1's ability to repress energy-expenditure genes is strictly dependent on cellular FAD (flavin adenine dinucleotide) levels, linking nutritional status to epigenetic control.

The enzyme LSD1, which suppresses fat-burning genes, requires FAD to work. If cellular FAD levels are low, LSD1 cannot repress these genes, leading to increased energy expenditure. This suggests that maintaining adequate levels of riboflavin (Vitamin B2), a precursor to FAD, may support healthy epigenetic regulation of metabolism.