Browse the evidence

Combined exercise and weight loss induces a favorable shift in HDL particle size (increase in large HDL2a and HDL2b subclasses) compared to exercise alone, which does not alter HDL distribution.

Combining exercise with weight loss improves the quality of HDL cholesterol (larger particles) more than exercise alone, which may offer additional cardiovascular protection.

Consumption of processed meats significantly increases cardiovascular disease (CVD) risk, whereas unprocessed red meat consumption has little to no association with CVD mortality.

Avoid processed meats (bacon, sausages, deli meats) to reduce cardiovascular risk, regardless of whether they are labeled 'low-fat' or 'lean.' Focus on unprocessed meats, fish, nuts, and legumes instead. The risk from processed meats is driven by preservatives like sodium, not just fat.

Global mean potassium intake (2.25 g/day) is significantly below the World Health Organization's recommended target of >3.5 g/day, with only 14% of the global population achieving this level.

Most people globally do not eat enough potassium. To improve cardiovascular health, aim to increase potassium intake towards the WHO recommendation of >3.5 g/day, focusing on affordable sources like beans, potatoes, and leafy greens, especially if your sodium intake is high.

SGLT-2 inhibitors reduce ectopic fat deposition, specifically liver fat (NAFLD) and visceral adipose tissue, in patients with T2DM.

SGLT-2 inhibitors not only lower blood sugar but also directly reduce fat stored in the liver and around organs. This is particularly beneficial if you have fatty liver disease, a common complication of Type 2 Diabetes.

Elevated levels of Branched-Chain Amino Acids (BCAAs) such as leucine, isoleucine, and valine are predictive markers for Type 2 Diabetes risk across multiple ethnic groups, with specific associations to insulin resistance.

High levels of circulating BCAAs (leucine, isoleucine, valine) are a strong predictor of Type 2 Diabetes risk, even in people with normal blood sugar. This suggests that how your body processes amino acids is key. If you have risk factors, focus on metabolic health through balanced nutrition and exercise rather than just high-protein supplementation, as elevated BCAAs may indicate underlying insulin resistance.

Higher circulating levels of marine omega-3 polyunsaturated fatty acids (EPA and DHA) are associated with a significantly lower risk of total and ischemic stroke, with no increased risk of hemorrhagic stroke.

Aiming for higher blood levels of EPA and DHA (specifically an omega-3 index of 8% or higher) is associated with a lower risk of stroke. This can be achieved through dietary intake of 1-2 seafood meals per week or supplementation with approximately 1000-1600 mg/day of EPA+DHA, depending on your baseline levels.

Increasing urinary sodium excretion by 1 gram per day is associated with a significant increase in systolic blood pressure (approx. 1.7 mmHg) and diastolic blood pressure (approx. 0.5 mmHg).

For every additional gram of sodium you consume (roughly 1/3 of a teaspoon of table salt), your systolic blood pressure may rise by about 1.7 mmHg. To mitigate this, ensure your potassium intake is adequate, as the study shows potassium helps lower blood pressure.

Increasing urinary potassium excretion by 1 gram per day is associated with a significant decrease in systolic blood pressure (approx. 1.1 mmHg) and diastolic blood pressure (approx. 0.9 mmHg).

Increasing your potassium intake by 1 gram per day can lower your systolic blood pressure by about 1.1 mmHg. Focus on potassium-rich foods like fruits and vegetables to help counteract the effects of sodium.

A higher sodium-to-potassium ratio (gram-to-gram) is significantly associated with increased systolic and diastolic blood pressure, with the effect being most pronounced in low-salt regions.

Your sodium-to-potassium ratio is a critical determinant of blood pressure. A higher ratio (more sodium relative to potassium) significantly raises blood pressure. To lower your ratio, reduce sodium intake and increase potassium-rich foods, especially if you live in a region with lower salt intake.

High-fibre interventions (e.g., high-fibre bread, whole grains) reduce NAFLD grade and liver enzymes (ALT, AST) independently of weight loss.

If you have fatty liver, increasing your fibre intake through whole grains or high-fibre bread can improve your liver enzymes and disease grade, even if you don't lose weight. This is a simple, sustainable dietary change that directly benefits liver health.

Dietary factors such as plant-based foods and specific dietary models possess anti-inflammatory properties and anti-atherogenic potential.

Eat more plant-based foods to reduce inflammation and protect your arteries.

Urolithin A supplementation (1000 mg/day for 4 weeks) significantly reduces indirect markers of muscle damage (creatine kinase) and ratings of perceived exertion following intense exercise in highly trained male distance runners, facilitating recovery without enhancing actual running performance.

If you are a highly trained male distance runner, taking 1000 mg of Urolithin A daily for 4 weeks may help you recover faster from hard workouts by reducing muscle damage markers and perceived exertion. However, do not expect this supplement to make you run faster in races. It supports recovery, not performance output.

Healthy low-carbohydrate diet (HLCD) reduces fecal branched-chain amino acids (BCAAs) and increases unsaturated fatty acids, which are positively associated with fat mass.

HLCD changes your gut environment by lowering BCAAs and increasing unsaturated fats, which are linked to lower fat mass. This suggests that what you eat changes how your gut processes nutrients, aiding fat loss.

Low intake of whole grains is the leading dietary risk factor for disability-adjusted life years (DALYs) globally, responsible for 3 million deaths.

Not eating enough whole grains is a major contributor to early death and disability. To improve your health, increase your intake of whole grains to the optimal range of 125g per day, as this is a leading factor in preventing chronic disease.

Low intake of fruits is the third leading dietary risk factor for mortality globally, responsible for 2 million deaths.

Not eating enough fruit is a major contributor to early death. To protect your health, increase your fruit intake to the optimal range of 250g per day, as this is a leading factor in preventing chronic disease.

Caffeine supplementation does not negatively impact glycogen resynthesis during the recovery phase when co-ingested with carbohydrates.

You can safely consume caffeine after your workout, even if you are taking carbohydrates for recovery. It will not stop your muscles from refueling, and one study showed it might actually help store glycogen 66% faster than carbs alone. Just time it so it doesn't disrupt your sleep.

Consumption of tuna or other broiled/baked fish (1-4 times per week) is associated with a 27% lower risk of ischemic stroke in elderly individuals compared to consuming less than once per month.

If you are over 65, eating tuna or other baked/broiled fish 1-4 times a week is linked to a significantly lower risk of ischemic stroke compared to eating it rarely. However, avoid fried fish and fish sandwiches, as these are linked to a higher stroke risk. The preparation method matters as much as the fish itself.

Ingestion of 20g of collagen protein yields significantly higher plasma glycine concentrations compared to 20g of dairy protein, whereas dairy protein yields higher plasma leucine concentrations.

If you are targeting connective tissue health (like tendons or ligaments), simply eating standard protein like whey or casein may not provide enough glycine. Ingesting 20g of collagen protein (hydrolyzed or gelatin) provides a much higher glycine spike than dairy protein. Since glycine is a key building block for collagen, consider adding a collagen supplement, ideally 30-60 minutes before exercise when blood flow to tissues is increased.

Hydrolysis of dairy proteins increases amino acid bioavailability and peak concentration compared to non-hydrolyzed forms, whereas hydrolysis of collagen proteins does not significantly alter bioavailability compared to non-hydrolyzed forms.

You do not necessarily need expensive hydrolyzed collagen peptides. This study found that standard gelatin (non-hydrolyzed) provided similar amino acid bioavailability to hydrolyzed collagen. However, for dairy proteins, hydrolyzed versions do absorb faster and reach higher peaks. If you are using dairy protein for post-workout recovery, hydrolyzed might be slightly better, but for collagen, standard gelatin is a cost-effective alternative.

Adherence to a Mediterranean diet significantly reduces the incidence of peripheral artery disease (PAD) and improves claudication symptoms through oxidative stress reduction and anti-inflammatory effects.

Adopt a Mediterranean-style eating pattern: use olive oil as your primary cooking fat, eat plenty of vegetables, fruits, legumes, and whole grains, include moderate amounts of fish and dairy, and limit red and processed meats. This approach has been shown to significantly reduce the risk of developing peripheral artery disease and improve walking symptoms in those who already have it.

Increased gut microbiome diversity and high dietary fiber intake are associated with lower long-term weight gain, mediated by short-chain fatty acids (SCFAs) like butyrate.

Increase your intake of dietary fiber to promote a diverse gut microbiome. This can lead to higher levels of beneficial SCFAs like butyrate, which improve insulin sensitivity and may help prevent long-term weight gain.

Severe caloric restriction in bodybuilders leads to micronutrient deficiencies (specifically Vitamins A and E) which correlate with increased oxidative stress and reduced antioxidant enzyme activity.

When cutting calories, do not neglect micronutrients. This study found that 75% of bodybuilders failed to meet the Recommended Daily Allowance for Vitamin E during their cut. This deficiency was strongly correlated with higher oxidative stress. Ensure your diet includes sufficient sources of Vitamins A and E, and adequate dietary fats to aid absorption, as fat intake was also severely restricted.

A low-carbohydrate diet may cause a significant increase in LDL cholesterol in a subset of individuals (approx. 30%), necessitating lipid monitoring despite average group stability.

If you follow a low-carb diet, get your blood work done after 3 months. If your LDL cholesterol rises significantly (especially >30% increase), consult your doctor. You may need to adjust your fat sources (e.g., more unsaturated fats) or reduce total fat intake, even if your triglycerides and HDL are improving.

Maintaining circulating 25-hydroxyvitamin D (25(OH)D) levels between 75 and 100 nmol/L is associated with a statistically significant reduction in colorectal cancer risk compared to levels considered sufficient for bone health (50-62.5 nmol/L).

If you are concerned about colorectal cancer risk, aim for a circulating 25(OH)D level between 75 and 100 nmol/L. This range is associated with a 19-27% lower risk compared to the standard 'sufficiency' range (50-62.5 nmol/L) used for bone health. Note that levels above 100 nmol/L did not show further risk reduction. Women showed a statistically significant benefit, while men showed a non-significant inverse trend. Consult a healthcare provider to test your levels and determine if supplementation is appropriate for you.