Browse the evidence

In 60–65-year-old women, higher intake of long-chain polyunsaturated fatty acids (PUFA) is negatively correlated with skeletal muscle mass, contrary to some previous literature suggesting protective effects.

For women aged 60-65, do not assume that high PUFA intake guarantees muscle preservation. This study found a negative correlation, possibly because those with lower muscle mass increase PUFA intake to compensate. Focus on protein intake and moderate activity as primary drivers.

Traditional Asian dietary practices, including the consumption of ulam, probiotics from fermented foods, and herbs like curcumin and green tea, reduce dementia risk through anti-inflammatory and gut-brain axis mechanisms.

Incorporate more fermented foods (yogurt, kimchi, miso), herbs like turmeric and green tea, and leafy vegetables into your diet. These support gut health and reduce inflammation, which benefits brain health.

Encapsulation techniques (e.g., spray drying, coacervation) protect probiotics from environmental stressors (heat, acid, oxidation) during production, storage, and gastrointestinal transit.

Look for probiotic products that mention 'encapsulation' or 'delayed release.' This technology helps the bacteria survive stomach acid so they can reach your intestines where they are needed.

Supplementation with flaxseed oil (omega-3 fatty acids) and leucine shows some promise for improving recovery outcomes after ACL reconstruction, but high-quality evidence is lacking.

Flaxseed oil and leucine show some promise for ACL recovery, but current evidence is too weak to recommend them as standard care. Focus on proven strategies like high protein intake and physical therapy first.

Vitamin C and E supplementation (200 IU E and 1000 mg C daily) does not significantly improve functional outcomes, graft rupture rates, or inflammatory markers after ACL reconstruction.

Taking high doses of Vitamin C and E (1000 mg and 200 IU twice daily) does not appear to significantly improve functional outcomes or reduce inflammation after ACL surgery. It is not recommended as a standard part of recovery.

Incretin-based therapies may attenuate intestinal iron absorption, independent of reduced intake, potentially contributing to iron deficiency in susceptible individuals.

Monitor iron levels if you have a history of anemia or low iron, as semaglutide may slightly reduce absorption.

Carnivore and animal-based diets pose significant risks for micronutrient deficiencies, altered gut microbiota, and unfavorable lipid profiles, with no long-term safety data in athletes.

Be cautious with long-term carnivore or animal-based diets. You risk missing key nutrients like fiber, vitamin C, and magnesium, which can affect gut health and recovery. Your cholesterol levels might also rise significantly. There is no long-term safety data for athletes on these diets. If you choose to try it, monitor your blood work closely and consider it experimental, not optimal.