Browse the evidence

Under conditions of oxidative stress, glucose is prioritized for the Pentose Phosphate Pathway (PPP) to generate NADPH for antioxidant defense, whereas glycolysis is suppressed.

When your body is under significant stress (like intense exercise or illness), glucose is used to protect your cells from damage rather than just for energy. This highlights the importance of maintaining adequate glucose availability during high-stress periods.

Mitochondria-targeted antioxidants (e.g., MitoQ, SkQ1) and polyphenols (e.g., Resveratrol) can extend lifespan and improve health in animal models by reducing ROS damage and mimicking caloric restriction effects, but human clinical efficacy is unproven and dosage is critical.

While mitochondria-targeted antioxidants and polyphenols show promise in animals, human evidence is mixed. Do not rely on supplements to replace exercise or healthy eating. If considering supplements like Resveratrol or MitoQ, be aware of poor bioavailability and lack of proven lifespan benefits in humans. Focus on whole-food sources of polyphenols.

Coffee consumption (caffeinated and decaffeinated) is inversely associated with liver fibrosis, abnormal liver function tests, and hepatocellular carcinoma risk in NAFLD patients.

If you tolerate it, drinking coffee (caffeinated or decaf) may help protect your liver from scarring and cancer. It is a simple, low-cost addition to a liver-healthy lifestyle.

Stevia-derived Rebaudioside A improves liver steatosis, fibrosis, and glucose metabolism in NAFLD/NASH models by modulating gut microbiota and reducing oxidative stress.

For individuals with NAFLD or NASH, using Stevia (specifically Rebaudioside A) as a sweetener replacement for sugar may improve liver health, reducing fat accumulation and fibrosis, and improving glucose metabolism. This is achieved through positive changes in gut microbiota and reduced oxidative stress.

Moderate and frequent consumption of coffee is associated with a decreased risk of NAFLD and fibrosis, likely through the stimulation of hepatic stellate cell apoptosis and suppression of collagen synthesis.

Drinking at least one cup of coffee daily (moderate consumption) is associated with a lower risk of developing NAFLD and fibrosis. It may also improve liver function by lowering liver enzyme levels. This benefit is attributed to caffeine and chlorogenic acid.

Positive Allosteric Modulators (PAMs) can significantly reduce sugar content in pastries while maintaining sweetness intensity and avoiding off-tastes.

When buying reformulated pastries, look for those using advanced taste enhancers like PAMs. These allow manufacturers to cut sugar significantly while keeping the product tasting sweet and avoiding the bitter aftertaste common with other sugar substitutes.

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.

The consumption of cooked and processed foods enhances nutrient bioavailability (e.g., glucose, DHA, antioxidants) and reduces foraging time, which was a prerequisite for the metabolic cost of maintaining a large human brain.

Cooking is not just a convenience but a biological necessity for human brain function. It unlocks nutrients like DHA and antioxidants that are harder to get from raw food. However, modern ultra-processed foods are different from home-cooked food and contribute to obesity.

Short-term creatine supplementation (20g/day for 7 days) does not improve lower-limb muscle endurance or total work volume following an acute bout of aerobic exercise in trained young men.

If you are a trained male eating a high-protein diet, taking 20g of creatine daily for a week will not help you maintain leg strength after a hard cardio session. You likely do not need creatine for this specific purpose if your diet is already adequate.

Specific essential minerals (Calcium, Potassium, Magnesium, Iron) are critical cofactors for immune cell metabolic reprogramming (glycolysis vs. oxidative phosphorylation) and polarization (M1 pro-inflammatory vs. M2 pro-resolution).

Immune cells change their energy usage based on their function (inflammation vs. healing). Essential minerals like Calcium, Potassium, and Magnesium are required for these metabolic switches to function correctly. Deficiencies may lock immune cells in a pro-inflammatory state.

Modified alternate-day fasting does not produce statistically significant improvements in serum lipid profiles (Total Cholesterol, LDL, HDL, Triglycerides) or Fasting Blood Sugar over a 6-week period in overweight/obese women.

While you will likely lose weight and lower blood pressure, do not expect significant changes in your cholesterol or blood sugar levels within just 6 weeks of this specific fasting protocol.

Specific polyphenols, such as resveratrol and quercetin, exert cardioprotective effects by inhibiting LDL oxidation, reducing platelet aggregation, and improving endothelial function.

Incorporate sources of resveratrol (grapes, red wine) and quercetin (onions, apples) into your diet to support heart health. These compounds help prevent arterial damage by reducing oxidative stress and improving blood vessel function.

Polyphenols exhibit anti-cancer properties by inducing apoptosis, inhibiting cell proliferation, and modulating detoxification enzymes, with specific efficacy observed in prostate, lung, and colorectal cancer models.

Include polyphenol-rich foods like tea, berries, and grapes in your diet as part of a cancer-preventive strategy. While not a cure, these compounds may help inhibit cancer cell growth and promote cell death in pre-cancerous states.

Antioxidant supplementation (e.g., 2-mercaptoethylamine, Santoquin, Selenium) increases life span and enhances immune function in animal models.

In animal studies, specific antioxidants like 2-mercaptoethylamine extended life span by 30%. While direct human translation is theoretical, incorporating antioxidant-rich foods is a plausible strategy for healthspan.

Reducing antinutrients (e.g., phytate, polyphenolics) in staple crops to improve micronutrient bioavailability must be done with caution due to potential negative impacts on plant stress resistance and human health benefits (e.g., anticarcinogenic effects).

When breeding or processing foods to increase iron or zinc absorption, do not simply strip away all 'antinutrients' like phytates, as they may offer health benefits and protect the plant. Balance is key.

Wheat breeding can enhance health benefits by selecting for higher levels of beneficial components like dietary fiber and protein, without necessarily compromising yield.

Support agricultural research that breeds wheat for higher fiber and protein content. This allows consumers to get more health benefits from the same amount of food without needing to change their diet drastically.

Antioxidants counteract oxidative stress and promote healthy longevity by interrupting free radical propagation and inhibiting their formation, thereby reducing molecular and cellular damage associated with aging.

Focus on maintaining a healthy redox balance through natural antioxidant sources and endogenous defense systems rather than relying solely on high-dose supplements. The paper highlights that antioxidants help scavenge ROS and reduce oxidative stress, which is linked to healthy longevity and reduced risk of age-related diseases.

In adult populations, higher body mass index (BMI) is significantly associated with an increased Firmicutes/Bacteroidetes (F/B) ratio in the gut microbiota, driven by higher relative abundance of Firmicutes and lower relative abundance of Bacteroidetes.

This study suggests that a higher body weight is linked to a specific gut bacteria profile (higher Firmicutes, lower Bacteroidetes). While this doesn't tell you exactly how to change your diet, it highlights that gut health is intertwined with body weight. Focus on a balanced diet that supports diverse gut bacteria, as environmental factors like diet play a significant role in this ratio.

Dietary polyphenols exert protective effects against neurodegenerative diseases (e.g., Alzheimer's, Parkinson's) and aging by scavenging free radicals, inhibiting lipid peroxidation, and modulating cellular signaling pathways.

Incorporate polyphenol-rich foods like green tea (EGCG), berries, and red wine (resveratrol) into your daily diet as part of a long-term strategy to support brain health. While not a cure, these foods may help mitigate oxidative stress associated with aging and neurodegenerative risks.

Nutritional indices such as the Index of Atherogenicity (IA) and Index of Thrombogenicity (IT) provide more accurate assessments of cardiovascular health risks from fatty acid profiles than the general Polyunsaturated/Saturated Fatty Acid (PUFA/SFA) ratio.

When evaluating the heart-healthiness of foods like fish, meat, or dairy, do not rely solely on the total amount of saturated vs. unsaturated fat. Instead, look for products with a low Index of Atherogenicity (IA) and Index of Thrombogenicity (IT). These indices account for specific fatty acids that are more harmful to blood vessels, offering a more accurate assessment of cardiovascular risk than simple fat counts.

The Unsaturation Index (UI) is a comprehensive metric for evaluating the quality of polyunsaturated fatty acids in macroalgae, as it accounts for the degree of unsaturation of different fatty acids.

When evaluating seaweeds as a source of healthy fats, the Unsaturation Index (UI) is a useful metric. It provides a more complete picture of the fatty acid profile by weighting different unsaturated fats based on their double bonds, helping to identify high-quality PUFA sources.

Higher fecal abundance of Bacteroides and Bifidobacterium in pregnant women is associated with improved biochemical markers, including higher HDL-cholesterol, higher folic acid, and lower triglycerides.

For pregnant women, a gut microbiome with higher levels of Bacteroides and Bifidobacterium is linked to better lipid profiles (higher HDL, lower triglycerides) and higher folic acid levels. Since folic acid is critical for fetal neural tube development, supporting these bacteria through a fiber-rich diet may be beneficial. However, this is an association, not a prescription for supplementation.

Melatonin acts as a potent antioxidant and anti-apoptotic agent, scavenging free radicals and up-regulating antioxidant enzymes, which may slow the progression of neurodegenerative diseases like Alzheimer's and Parkinson's.

Melatonin's antioxidant properties may help protect brain cells in neurodegenerative diseases, but current human evidence primarily supports its use for improving sleep and circadian rhythms in these patients, not necessarily curing the disease itself.

Low intake of antioxidant vitamins (C and E) and fiber in NASH patients contributes to oxidative stress and hepatocellular injury, independent of fat intake.

Ensure your diet is rich in fresh fruits and vegetables to boost your intake of Vitamin C and E. These antioxidants help combat the oxidative stress that drives liver inflammation in NASH. Aim for a diet high in fiber and these vitamins, not just low in saturated fat.