Browse the evidence

Adopting a hunter-gatherer-style diet and lifestyle (Paleolithic diet and lifestyle) reduces the risk of chronic degenerative diseases of civilization, including coronary heart disease, obesity, hypertension, type 2 diabetes, and autoimmune diseases.

To reduce the risk of chronic diseases like obesity, diabetes, and heart disease, shift your diet and lifestyle to mimic preagricultural patterns. This means prioritizing unprocessed foods like meat, fish, vegetables, fruits, nuts, and seeds, while minimizing or eliminating dairy, cereal grains, refined sugars, and refined vegetable oils. Complement this with regular physical activity, adequate sleep, and sensible sun exposure. The goal is to align your modern environment with your evolutionary biology to prevent chronic inflammation and metabolic dysfunction.

Performing 20 minutes of foam rolling immediately post-exercise and every 24 hours for 48 hours reduces delayed-onset muscle soreness (DOMS) and preserves dynamic performance measures (sprint, power, strength-endurance) compared to no intervention.

If you have a hard workout that leaves you sore, spend 20 minutes foam rolling your legs (quads, hamstrings, glutes, IT band) immediately after, then again the next day, and the day after. Use your body weight to apply pressure, moving slowly (about 1 roll per second). This simple routine helps reduce soreness and keeps your speed and power closer to normal for the next few days.

Extended periods of physical inactivity, such as lockdown confinement or ICU bed rest, accelerate sarcopenia through a 'catabolic crisis' model, causing rapid muscle volume loss (up to 5.5% in 7 days) that may not fully recover post-discharge.

Do not assume short breaks from exercise are harmless. Even 2-7 days of complete inactivity can cause measurable muscle loss. If you are older or have chronic conditions, prioritize light movement or resistance exercises daily during lockdown to prevent this 'catabolic crisis'.

Small-sided games and football-specific drills can elicit high-intensity physiological responses (VO2max, running economy) comparable to non-ball high-intensity training, while potentially offering greater football-specific performance benefits.

You can achieve high-intensity fitness benefits through small-sided games or football-specific drills. These sessions can elicit similar physiological adaptations (like improved VO2max) as pure running, while also improving your technical skills under fatigue. Aim for high-intensity intervals (90-95% HRmax) twice a week.

Interventions targeting the gut microbiota, specifically probiotics (Lactobacillus and Bifidobacterium strains), prebiotics, and short-chain fatty acids (SCFAs), can enhance muscle mass and physical performance in aging populations.

Focus on resistance training and protein intake as primary strategies for muscle health. While gut health is important, current evidence does not support specific probiotic or prebiotic supplements as a reliable standalone treatment for sarcopenia in humans. More research is needed before these can be recommended as standard therapy.

Specific probiotic and synbiotic strains reduce body mass index (BMI), visceral fat area, and fat mass in overweight or obese adults and children.

If you are overweight, specific probiotic strains (like L. gasseri SBT2055 or L. rhamnosus with inulin) taken daily for 12-36 weeks may help reduce belly fat and BMI, especially when combined with a calorie-controlled diet. However, not all probiotics work for weight loss, so strain selection matters.

Consumption of fruit fiber reduces the risk of type 2 diabetes, but this effect is only statistically significant in high-quality studies (Newcastle-Ottawa Scale score ≥ 7).

Ensure your fruit fiber intake comes from whole, high-quality dietary sources. The protective effect of fruit fiber on diabetes risk is evident in rigorous studies. Focus on getting fiber from whole fruits rather than supplements, and maintain a diet rich in these foods.

Consumption of vegetable fiber reduces the risk of type 2 diabetes, but this effect is only statistically significant in studies with a follow-up period of 10 years or more.

Long-term consumption of vegetable fiber is key to reducing diabetes risk. Short-term studies may not capture the full benefit. Incorporate vegetables into your diet consistently over many years to realize the protective effects of vegetable fiber.

Gains in cardiorespiratory fitness (peak VO2) from aerobic exercise are correlated with improved memory performance and reduced hippocampal atrophy in early Alzheimer's disease.

To potentially support memory and brain health in early Alzheimer's, patients should aim to improve their cardiorespiratory fitness through aerobic exercise. This involves activities that raise the heart rate to a moderate intensity (60-75% of max) for 150 minutes per week. The goal is to improve fitness levels, which the study links to better memory and brain volume preservation.

Modern diets with an Omega-6 to Omega-3 ratio of 20-50:1, compared to the evolutionary ideal of 1-2:1, drive chronic inflammation and chronic disease by shifting lipid mediator production toward pro-inflammatory pathways.

Reduce your intake of seed and vegetable oils (corn, soybean, sunflower, safflower) which are high in Omega-6. Increase intake of Omega-3 sources like fatty fish, algae, or flax/chia seeds. Aim for a dietary ratio closer to 4-5:1 rather than the typical 20:1 found in modern diets to lower systemic inflammation.

Administration of specific probiotic strains (e.g., Lactobacillus, Bifidobacterium, Saccharomyces) improves gastrointestinal health outcomes, including reducing the duration of acute diarrhea, preventing antibiotic-associated diarrhea, and alleviating symptoms of irritable bowel syndrome (IBS).

If you are looking to use probiotics for digestive issues like diarrhea or IBS, do not just buy any probiotic. Look for specific strains like Lactobacillus rhamnosus GG or Saccharomyces boulardii, which have evidence for diarrhea. Take them 1-10 billion CFUs, 1-2 times daily. If you are taking antibiotics, wait two hours after the antibiotic before taking the probiotic. Results vary by individual, so track your symptoms.

Resistance training induces functional brain changes, particularly in the frontal lobe, which are associated with improvements in executive functions.

To support brain health and executive function, incorporate resistance training into your routine. This type of exercise has been shown to cause functional changes in the frontal lobe and reduce white matter atrophy, which are linked to better cognitive performance, especially in older adults.

Gains in dynamic muscular strength mediate improvements in global cognitive performance and executive functions.

Improving your muscular strength through resistance training can directly boost your cognitive performance and executive functions, suggesting that physical strength is a key driver of brain health.

Higher levels of habitual physical activity are associated with lower intrahepatic fat (IHF) content in humans, independent of BMI, insulin resistance, and adiponectin levels.

If you want to reduce liver fat, regular physical activity is a key tool, independent of your weight. This study used a validated questionnaire to measure habitual activity (work, sport, leisure) and found that those with the highest activity levels had significantly lower liver fat. You don't need to be an elite athlete; consistent engagement in sports and leisure-time physical activity (like walking or cycling) is associated with healthier liver fat levels.

High adherence to the Mediterranean diet is associated with lower Escherichia coli counts, a higher Bifidobacteria:E. coli ratio, increased Candida albicans levels, and greater acetate molar ratios in the gut microbiota.

Adhering closely to a Mediterranean diet pattern (high in plants, olive oil, fish; low in red meat/sweets) shifts your gut microbiota to favor beneficial ratios (Bifidobacteria/E. coli) and increase beneficial short-chain fatty acids like acetate. Note that this shift may initially increase gastrointestinal symptoms like bloating or pain, which the study observed as more pronounced in high adherers.

Consumption of snacks and junk food is negatively associated with beneficial gut bacteria (Lactobacilli, butyrate-producers) and positively associated with E. coli and coliforms.

High consumption of snacks and junk food is linked to a gut microbiota profile with fewer beneficial bacteria (like Lactobacilli and butyrate-producers) and higher levels of E. coli and coliforms. Reducing these foods may support a healthier microbial balance.

Dietary polyphenols (curcumin, quercetin, catechins) ameliorate metabolic disorders by being metabolized by gut microbiota into bioactive phenolic metabolites, which in turn modulate gut microbiota composition to favor beneficial bacteria and reduce pathogenic ones.

To get metabolic benefits from polyphenols like curcumin, quercetin, and catechins, focus on consistent dietary intake rather than expecting immediate high absorption. Your gut bacteria will process these compounds into active metabolites that help regulate inflammation and metabolic health. Diversity in your diet supports the microbial diversity needed for this conversion.

Dietary omega-3 polyunsaturated fatty acids (EPA, DHA, ALA) modulate gut microbiota composition by increasing beneficial bacteria (Bifidobacteria, Lactobacilli, Akkermansia) and decreasing pathogenic or pro-inflammatory bacteria (Enterobacteria, Firmicutes-to-Bacteroidetes ratio), thereby improving intestinal barrier function and reducing systemic inflammation.

To support gut health and reduce inflammation, ensure adequate intake of omega-3 fatty acids (EPA and DHA) through diet (fatty fish) or supplementation. This helps increase beneficial gut bacteria like Bifidobacteria and reduces harmful bacteria, supporting intestinal barrier integrity. This is particularly relevant if you have conditions like obesity or IBD.

Omega-3 PUFAs can alleviate symptoms of Non-Alcoholic Fatty Liver Disease (NAFLD) and obesity by modulating gut microbiota and reducing hepatic lipid content.

For those with NAFLD or obesity, omega-3 supplementation (EPA/DHA) can help reduce liver fat and improve metabolic markers. This is achieved by modulating gut bacteria and reducing inflammation. It is a supportive strategy alongside lifestyle changes.

Insoluble cereal fiber (e.g., wheat bran) is associated with reduced cardiovascular disease risk in population studies, despite having no significant effect on fasting blood lipids.

Eat more whole grains and cereals for heart health. While this won't directly lower your cholesterol numbers like soluble fiber might, it is strongly linked to a lower risk of heart disease in the long run. This benefit may come from improved clotting factors or simply from the overall healthier lifestyle associated with high-fiber diets.

Specific gut bacterial species (Akkermansia muciniphila, Bacteroides faecis, Bifidobacterium longum, Faecalibacterium prausnitzii) are negatively correlated with insulin resistance and dyslipidemia markers in postmenopausal women with obesity, suggesting a probiotic potential for metabolic health.

Focus on dietary patterns that support beneficial gut bacteria, such as those high in fiber and non-meat proteins. The study suggests that species like Akkermansia muciniphila and Bifidobacterium longum are associated with better metabolic markers, and their abundance is influenced by diet. While this study is observational, it supports the idea that dietary choices directly shape a gut environment conducive to metabolic health.

Sprint performance is a multidimensional skill comprising distinct acceleration, transition, and maximum speed phases, each requiring specific muscle activation patterns and strength training adaptations.

Do not train like a bodybuilder. Focus on explosive power, speed-strength, and plyometrics. Heavy lifting should be limited and combined with sprint-specific exercises to avoid slowing down your contraction speed.

Adopting a traditional Okinawan dietary pattern—characterized by high vegetable/legume intake, low saturated fat, and low glycemic load—reduces the risk of chronic diseases including cardiovascular disease, diabetes, and certain cancers.

To support longevity and reduce chronic disease risk, prioritize a diet rich in vegetables, legumes, and low-glycemic carbohydrates like sweet potatoes. Keep saturated fat and refined sugars low. This pattern, seen in Okinawan longevity, emphasizes nutrient density over caloric density.

Bariatric surgery is associated with a significantly lower risk of incident macrovascular disease (composite of coronary and cerebrovascular events) compared to usual medical care in patients with type 2 diabetes and severe obesity.

For patients with severe obesity and type 2 diabetes, bariatric surgery is associated with a significantly lower risk of heart attacks and strokes compared to standard medical care. While lifestyle and medication are important, they may not be sufficient to prevent these major cardiovascular events in this population.