Browse the evidence

Adherence to a Mediterranean dietary pattern, as measured by validated indexes, is associated with reduced total mortality, coronary heart disease mortality, and cancer mortality, as well as increased life expectancy in observational studies.

Adopting a Mediterranean-style dietary pattern is associated with significant reductions in mortality and chronic disease risk. You do not need to follow a rigid prescription; adherence indexes show that incremental improvements in key components (like increasing vegetables, fruits, legumes, nuts, and olive oil while reducing meat and sweets) yield measurable health benefits. Focus on the overall pattern of eating rather than perfection.

Adherence to Mediterranean (MD) and DASH dietary patterns is associated with slower cognitive decline and reduced risk of Alzheimer's disease, primarily through the inhibition of neuroinflammatory processes via anti-inflammatory nutrients like polyphenols and omega-3 fatty acids.

Adopt a Mediterranean or DASH-style diet rich in fruits, vegetables, whole grains, nuts, and fish. This approach is more effective for cognitive health than taking isolated supplements because the combination of nutrients works synergistically to reduce brain inflammation.

High protein intake, particularly from animal sources, can lead to gut dysbiosis by increasing pro-inflammatory bacteria and decreasing beneficial butyrate-producing bacteria, whereas plant-based proteins may have a more neutral or beneficial effect.

Include plant-based protein sources (beans, lentils) alongside animal proteins to support a diverse gut microbiome and reduce potential inflammatory effects.

Dietary polyphenols (catechins, anthocyanins, resveratrol, curcumin) modulate energy metabolism and adiposity through mechanisms including AMPK activation, inhibition of adipogenesis, and suppression of angiogenesis, though human clinical efficacy remains inconsistent and high-dose supplementation carries toxicity risks.

Incorporate polyphenol-rich foods (green tea, berries, turmeric, red grapes) into a balanced diet as part of a healthy lifestyle. Do not rely on high-dose supplements for weight loss, as they are ineffective in many human studies and carry risks of liver toxicity. Focus on whole foods rather than extracts to maximize benefits while minimizing risks.

Routine consumption of nonnutritive sweeteners (NNS) is associated with modest long-term increases in BMI, weight, and waist circumference, as well as higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes, and cardiovascular events in observational studies.

If you consume nonnutritive sweeteners regularly, be aware that observational studies link this habit to modest increases in BMI, waist circumference, and risk of metabolic conditions like type 2 diabetes and hypertension. While short-term trials don't show weight gain, long-term data suggests a correlation. Focus on overall diet quality rather than just swapping sugar for sweeteners.

Fish oil supplementation (7.2 g/day) reduces fructose-induced hypertriglyceridemia but fails to reverse fructose-induced hepatic and adipose tissue insulin resistance.

Taking fish oil (7.2 g/day) while consuming a high-fructose diet can help lower your blood triglycerides, but it will not protect your liver or fat tissue from developing insulin resistance. Do not rely on fish oil to offset the metabolic risks of excessive fructose intake.

Gut microbiota acts as a mediator between nutrition and skeletal muscle function (the 'gut-muscle axis'), where bacterial metabolites such as short-chain fatty acids (SCFAs) and urolithins influence muscle anabolism, mitochondrial biogenesis, and inflammation.

To support muscle health, especially as you age, prioritize a diet rich in diverse fibers (vegetables, fruits, whole grains) and fermented foods. This feeds gut bacteria that produce metabolites (like butyrate) which reduce muscle inflammation and improve energy efficiency. While exercise and protein are primary, a healthy gut ensures your body can actually use them effectively.

High diet quality is associated with reduced all-cause and cancer mortality specifically among cancer survivors.

If you are a cancer survivor, prioritizing a high-quality diet (high in plants, whole grains, and healthy fats; low in processed foods and sugar) is associated with a lower risk of dying from cancer or other causes. Consult with your oncology team or a registered dietitian to tailor these general findings to your specific treatment and recovery needs.

The DASH score may be more effective than the HEI at reducing the risk of type 2 diabetes, and both AHEI and DASH are associated with reduced neurodegenerative disease risk, whereas HEI was not.

While all high-quality diets help, the DASH and AHEI indices show stronger or more consistent links to preventing diabetes and cognitive decline than the original HEI. If you are tracking your diet, the DASH or AHEI frameworks might offer more robust protection against these specific conditions.

Reducing the number of players in soccer small-sided games (SSG) increases physiological intensity, specifically heart rate and blood lactate, compared to larger formats.

To increase the cardiovascular intensity of your soccer training, reduce the number of players on the field. Smaller formats (like 2v2 or 3v3) force more touches and higher heart rates than larger games, even if the total distance covered is less. Be aware that results can vary based on pitch size and player ability.

Reducing pitch size in soccer small-sided games increases technical actions like shots and tackles, while larger pitches increase aerobic metabolic demands.

Use pitch size to target specific training goals. If you want to improve shooting and defensive actions, use a smaller pitch to increase proximity and contact. If you want to build aerobic endurance and lactate threshold, use a larger pitch to increase displacement and metabolic load.

Continuous small-sided games (SSG) elicit higher maximum heart rate and RPE than intermittent SSG, but intermittent SSG allows for higher sprint ratios and total distance at high speeds.

Use intermittent SSG (with rest intervals) to improve your sprinting ability and high-speed running, as the rest allows you to recover and sprint harder. Use continuous SSG if your specific goal is to build aerobic endurance and tolerance to high heart rates and perceived exertion.

Increased egg consumption is inversely associated with the risk of hemorrhagic stroke.

For the general population, eating more eggs might be associated with a lower risk of hemorrhagic stroke. However, this finding is based on a small number of studies, so it should be interpreted with caution. Do not change your diet solely based on this subgroup finding without consulting a professional.

Both short sleep duration (≤5 hours) and long sleep duration (≥9 hours) are independently associated with a higher risk of cardiovascular disease (CVD) compared to 7 hours of sleep.

Aim for 7 hours of sleep per night to minimize cardiovascular risk. Both sleeping less than 5 hours and more than 9 hours is associated with a significantly higher risk of heart disease and stroke. If you consistently need 9+ hours of sleep, consult a doctor to rule out underlying conditions like sleep apnea, as this may be a marker for health issues rather than just a preference.

Daily electrical muscle stimulation (EMS) of the lower extremities significantly reduces the rate of muscle mass loss in critically ill patients compared to standard care without EMS.

For critically ill patients unable to move, daily electrical muscle stimulation (EMS) applied to the legs for about an hour can help preserve muscle mass better than doing nothing. This is not a cure-all but a supportive tool to counteract the rapid muscle wasting that happens in the ICU due to illness and immobility.

Mushroom polysaccharides (specifically beta-glucans) act as prebiotics that modulate gut microbiota to attenuate obesity and hyperglycemia.

Incorporate medicinal mushrooms (like Shiitake, Maitake, or Reishi) into your diet to support gut health. Their beta-glucans are not fully digested but feed beneficial gut bacteria, which may help manage weight and blood sugar. While not a magic bullet, they are a safe, low-calorie functional food with biological activity.

Administration of next-generation probiotics (NGP) such as Akkermansia muciniphila, Parabacteroides goldsteinii, and Christensenella minuta can ameliorate obesity and insulin resistance by modulating gut microbiota composition and enhancing intestinal barrier integrity.

Focus on dietary patterns that support the growth of specific beneficial bacteria like Akkermansia muciniphila (e.g., through prebiotics like inulin) rather than relying solely on standard probiotic supplements. While NGPs show promise in reversing obesity and insulin resistance in studies, they are not yet widely available as standardized treatments. Prioritize whole-food, fiber-rich diets to foster a healthy microbiome.

Higher circulating levels of trimethylamine-N-oxide (TMAO) are independently associated with the presence and severity of non-alcoholic fatty liver disease (NAFLD).

If you have NAFLD or are at risk, high levels of TMAO in your blood are a warning sign. TMAO comes from the gut breaking down nutrients like choline and carnitine (found in red meat and eggs). While you don't need to eliminate these foods, being aware that high TMAO is linked to worse liver fat is important. Focus on overall liver health through weight management and reducing processed meats, which are high in the precursors to TMAO.

High adherence to the Mediterranean diet is associated with a statistically significant reduction in the risk of cancer mortality, all-cause mortality among cancer survivors, and incidence of colorectal, head and neck, respiratory, gastric, liver, and bladder cancers.

To lower your risk of several major cancers and cancer-related death, structure your diet around the Mediterranean pattern: prioritize fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil. Limit red and processed meats, eggs, and dairy. If you drink alcohol, keep it moderate. This is not a short-term fix but a long-term dietary pattern.

Gut microbiota modulation via prebiotic fibers and probiotics can therapeutically alter gut microbial composition to positively impact energy homeostasis and potentially prevent or treat obesity.

To support your weight management efforts, incorporate prebiotic fibers (found in foods like garlic, onions, and bananas) and probiotics (found in yogurt, kefir, or supplements) into your diet. These substances help modify your gut bacteria in ways that may support healthy energy balance and weight management, though results can vary between individuals.

Administration of specific probiotic strains (e.g., Lactobacillus gasseri SBT2055, L. curvatus HY7601, Akkermansia muciniphila) reduces body weight gain and visceral adipose tissue in high-fat diet-induced obesity models and some human trials, primarily through modulation of gut microbiota composition and energy homeostasis.

If you are overweight, adding specific probiotic strains (like L. gasseri or L. curvatus) to your routine may help reduce visceral fat and slow weight gain, especially if you eat a high-fat diet. However, this is not a universal fix; the strain matters significantly. It works best as part of a broader strategy including diet and lifestyle changes, rather than a standalone solution.

Combining resistance exercise with protein or amino acid supplementation does not significantly enhance muscle strength gains compared to exercise alone in most older adults, though it may improve muscle size in specific frail subgroups.

If you are an older adult doing resistance training, you do not need to buy protein or amino acid supplements to get stronger. Exercise alone is effective for strength. However, if you are frail or have sarcopenia, adding a protein drink (10-20g) or HMB (3g/day) to your exercise routine might help you gain a small amount of muscle mass, but do not expect a dramatic strength boost from the supplement itself.

Dietary interventions, including caloric restriction, specific fatty acids, amino acids, and food bioactive derivatives, can enhance insulin sensitivity by targeting mitochondrial function and biogenesis.

Incorporating dietary strategies that support mitochondrial health, such as caloric restriction and consuming foods rich in specific fatty acids and bioactive compounds, can help improve insulin sensitivity by supporting mitochondrial biogenesis.

High adherence to a Mediterranean diet is associated with a 19% reduction in the risk of developing type 2 diabetes compared to low adherence.

Adopting a Mediterranean-style eating pattern significantly lowers your risk of type 2 diabetes. Focus on increasing vegetables, fruits, legumes, nuts, whole grains, and fish, while reducing red meat and processed foods. Use olive oil as your primary fat source. This dietary pattern is more effective than focusing on single nutrients alone.