Browse the evidence

Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.

Completely avoid industrial trans fats. Check labels for 'partially hydrogenated oils' and avoid fried foods, baked goods, and processed snacks containing them. Opt for fresh, unprocessed foods and healthy cooking oils like olive or canola oil.

Replacing regular salt with a potassium-enriched salt substitute (75% NaCl, 25% KCl) significantly reduces cardiovascular events and mortality, particularly in populations with low baseline potassium and high sodium intake.

If you have high blood pressure or eat a lot of salty food, consider using a potassium-enriched salt substitute (like Low-Sodium Salt) instead of regular table salt. This can significantly lower your risk of heart disease and stroke, especially if you live in an area where most salt comes from home cooking.

Increasing potassium intake, particularly through salt substitution (25% KCl/75% NaCl) in populations with low potassium and high sodium intake, significantly reduces the risk of stroke and cardiovascular events.

If you live in a region where processed foods are common (high sodium) and fruit/vegetable intake is low, consider switching to a salt substitute containing 25% potassium chloride. This simple change has been shown in large trials to significantly reduce the risk of stroke and heart disease, especially if you have high blood pressure or a history of stroke. It is safe for most people, though those with advanced kidney disease should consult a doctor first.

Higher potassium intake is associated with lower blood pressure and reduced cardiovascular risk, independent of sodium intake levels, with benefits observed even when sodium reduction is modest.

Aim for a diet rich in potassium by eating more fruits, vegetables, legumes, and dairy. This helps lower blood pressure and reduces heart disease risk, even if you don't perfectly reduce your salt intake. If you use salt substitutes, choose ones with potassium chloride.

Restricting daily sodium intake to approximately 2 grams (5 grams of salt) reduces systolic blood pressure by approximately 7 mm Hg in hypertensive individuals.

Limit your daily sodium intake to about 2 grams (roughly one teaspoon of salt). Focus on avoiding processed and restaurant foods, which are the main sources of sodium, and use natural ingredients and herbs for flavoring. This single change can lower blood pressure by an amount comparable to taking a blood pressure medication.

Icosapent ethyl (pure EPA) reduces cardiovascular events in patients with Type 2 Diabetes and elevated triglycerides who are already on statin therapy.

If you have Type 2 Diabetes, high triglycerides, and are already taking a statin for cholesterol, ask your doctor about Icosapent Ethyl (Vascepa). This specific prescription omega-3 fatty acid has been shown to significantly reduce the risk of heart attack and stroke in patients like you. It is not the same as over-the-counter fish oil.

Resistance training induces muscle hypertrophy primarily through increased muscle protein synthesis (MPS) mediated by mTORC1, resulting in a net gain of muscle protein when synthesis exceeds breakdown.

Muscle growth occurs when your body builds more protein than it breaks down. Resistance training triggers this process, and adequate protein intake ensures the raw materials are available to maximize this natural building process.

Bariatric surgery patients have extremely high rates of pre-existing micronutrient deficiencies, requiring comprehensive screening and aggressive post-operative supplementation.

If you are having bariatric surgery, get screened for nutrient deficiencies beforehand. Do not rely on standard multivitamins alone; you will likely need specific, higher-dose supplements tailored to your blood work to prevent long-term health issues.

Consumption of yoghurt and fermented milk products is associated with reduced cardiovascular disease risk factors, including lower total cholesterol, LDL cholesterol, triglycerides, and blood pressure.

Include yoghurt or fermented milk in your diet to support heart health. High intake is linked to lower cardiovascular mortality and improved cholesterol profiles. Whole-fat yoghurt may offer metabolic benefits comparable to or better than low-fat options.

Global prevalence of vitamin D deficiency (serum 25(OH)D <30 nmol/L) is 15.7%, with significantly higher rates in high-latitude regions, winter-spring seasons, females, and lower-middle-income countries.

Vitamin D deficiency is a global issue affecting roughly 16% of adults, with higher risks in winter, at high latitudes, and for women. To mitigate this, prioritize Vitamin D supplementation or consumption of fortified foods, especially if you live in northern regions, wear covering clothing, or have limited sun exposure. Regular testing of serum 25(OH)D levels is recommended to ensure adequacy.

The health benefits attributed to ellagitannin-rich foods (pomegranates, walnuts) are primarily driven by Urolithin A, but these benefits are conditional on the individual's gut microbiota composition (metabotype).

Eating pomegranates or walnuts is healthy, but your gut bacteria must convert them into Urolithin A for maximum benefit. If you are a 'non-producer' (UM-0), you might not get these specific benefits. Testing your metabotype or using Uro-A supplements can ensure you get the intended effects.

Replacing ultra-processed foods with less processed alternatives significantly reduces health risks, including metabolic syndrome, bisphenol A exposure, and vitamin deficiencies, even with modest substitution.

You do not need to completely overhaul your diet to improve your health. Simply identifying and replacing just one or a few of your most frequently consumed ultra-processed items with less processed alternatives (like swapping sugary cereals for whole grain ones) can significantly lower your risk of metabolic syndrome and improve vitamin levels. Focus on high-calorie items that have clear, less-processed counterparts.

Maintaining circulating 25-hydroxyvitamin D levels at or above 75 nmol/L is associated with significantly lower risks of falls and fractures in older adults, particularly when combined with adequate calcium intake.

Aim for a blood level of 25OHD at or above 75 nmol/L. For older adults, this often requires supplementation or significant sun exposure, as diet alone provides only 10-20% of status. Ensure you are also getting 1000-1200 mg of calcium daily, as Vitamin D works synergistically with calcium to protect bone density and reduce fall risk.

Soy protein supplementation reduces exercise-induced metabolic biomarkers such as triglycerides, uric acid, and lactate, and improves antioxidant status compared to whey protein in long-term studies.

Soy protein is not just about muscle; it actively helps your body handle oxidative stress and metabolic strain from exercise. It reduces lactate, uric acid, and triglycerides more effectively than some other sources. This makes it a smart choice for overall metabolic health alongside muscle building.

Incorporating high-fiber, low-glycemic index local staples (pinto beans, okra, quinoa, plantains, barley) improves glucose metabolism, insulin sensitivity, and reduces cardiovascular risk markers.

Replace refined grains and high-GI starchy foods with local high-fiber alternatives. In North America, eat pinto beans and okra. In Latin America, choose quinoa and green plantains. In Asia, choose barley. These foods provide fiber that improves insulin sensitivity and lowers cholesterol.

Excessive fructose consumption (e.g., >7 sugary drinks/week) is associated with hepatic fibrosis independent of calorie intake, and fructose-restricted diets decrease liver triglycerides.

Avoid sugary drinks and limit free sugars. High fructose intake causes liver fibrosis even if you don't gain weight. Switching to a fructose-restricted diet for just 6-8 weeks can reduce liver fat.

High-fiber diets protect intestinal barrier integrity by upregulating tight junction proteins (ZO-1, occludin, claudin-3) via short-chain fatty acids (specifically butyrate), thereby reducing the risk of obesity and metabolic disorders.

Eating a diet rich in fiber helps your gut barrier stay strong by producing butyrate, which repairs the seals between gut cells. This reduces inflammation and lowers obesity risk. Start with moderate fiber to avoid bloating, and focus on fruits, vegetables, and beans.

BCAA supplementation (500mg Leucine/250mg Isoleucine/250mg Valine daily) significantly reduces Delayed Onset Muscle Soreness (DOMS) and perceived fatigue in women undergoing resistance training, with effects exceeding those in men.

If you are a female recreational weightlifter, taking a BCAA supplement containing 2.5g Leucine, 1.25g Isoleucine, and 1.25g Valine daily may significantly reduce your muscle soreness and perceived fatigue after workouts compared to not taking them. This allows for better recovery between sessions. Men in this study saw greater strength gains but less specific recovery benefit from BCAAs compared to women.

Vegetarian athletes must pay special attention to micronutrients (Iron, Zinc, Calcium, Vitamin D, Vitamin B12) to support muscle development and prevent deficiencies that could impair performance.

Monitor your levels of Iron, Zinc, Calcium, Vitamin D, and B12. Plant-based diets can be lower in these nutrients, so consider fortified foods or supplements to ensure optimal muscle function and recovery.

The Mediterranean diet improves glycemic control and cardiovascular risk factors, facilitating remission when associated with sustained weight reduction, primarily through anti-inflammatory effects and improved insulin sensitivity.

Adopting a Mediterranean diet—rich in vegetables, fruits, whole grains, legumes, nuts, and olive oil, with moderate fish and minimal processed meat—can significantly improve blood sugar control and heart health. This diet is recommended as a first-line strategy for Type 2 Diabetes because it is sustainable, safe, and effective, especially when it leads to modest weight loss.

Higher intake of dietary fiber and whole grains is associated with lower T2D risk and improved postprandial metabolic responses.

Increase intake of dietary fiber and whole grains. Differentiate between high-quality, minimally processed carbohydrates and refined starches/sugars.

Prebiotics (Inulin, Pectin, Beta-glucans) and Probiotics (Lactobacillus, Bifidobacterium) supplementation can improve gut homeostasis, reduce infection risk, and potentially enhance athletic performance (endurance, strength) by modulating the gut microbiota.

Consider adding prebiotics (like inulin or beta-glucans) and specific probiotic strains (Lactobacillus, Bifidobacterium) to your diet. This can help reduce the risk of respiratory infections and potentially improve endurance performance by supporting gut health and immune function.

Adherence to a Mediterranean diet pattern, characterized by high intake of polyphenols, fiber, and healthy fats (olive oil, nuts, fish) and low intake of sugar, refined carbs, and saturated fat, provides hepatic and cardiometabolic benefits for NAFLD, even independent of weight loss.

Adopt a Mediterranean-style eating pattern: eat more vegetables, fruits, whole grains, legumes, nuts, and fish, and use olive oil. Limit red meat, processed foods, sugar, and refined carbs. You don't need to be perfect; even partial adherence helps. This pattern supports liver health and heart health simultaneously.

Vitamin D supplementation (≥ 1000 IU/day) reduces the risk of developing diabetes in individuals with prediabetes by improving insulin sensitivity and beta-cell function.

If you have prediabetes, check your Vitamin D levels. Supplementation with ≥ 1000 IU/day can significantly reduce your risk of developing diabetes by improving insulin sensitivity. Monitor calcium levels to avoid hypercalcemia.