Browse the evidence

Enteral nutrition induces remission in adult Crohn's disease patients with efficacy comparable to corticosteroids, provided the patient completes the treatment protocol.

If you have active Crohn's disease, discuss enteral nutrition (liquid formula) with your gastroenterologist as a primary treatment. It works as well as steroids for those who stick with it, but you must commit to drinking only the formula for 2-6 weeks. Success depends on your motivation and support from a dietitian, not just the formula itself.

The ACTN3 missense variant rs2229456 (p.Glu635Ala) is associated with higher odds of engaging in moderate-to-vigorous physical activity (MVPA) and lower leisure screen time (LST), potentially by increasing muscle flexibility and reducing susceptibility to exercise-induced muscle damage.

This finding highlights a specific genetic variant (ACTN3 p.Glu635Ala) that may make some individuals more prone to physical activity and less prone to muscle damage. However, this is just one piece of the puzzle; lifestyle choices remain the primary driver of health outcomes.

Lower prices of fruits and vegetables are associated with lower gains in BMI, and higher availability of fruits and vegetables is inversely related to self-reported BMI.

Lower prices for fruits and vegetables are associated with lower BMI gains. Making healthy food more affordable can help improve health outcomes.

High consumption of whole-grain bread is associated with lower circulating levels of inflammatory (hs-CRP) and oxidative stress (GGT, ALT) biomarkers.

Incorporate whole-grain bread into your diet. This study links higher consumption of whole-grain bread to lower levels of inflammatory markers (hs-CRP) and oxidative stress indicators (GGT, ALT). While the effect size is modest, it suggests a protective benefit against chronic disease risk factors.

High consumption of red meat is associated with higher circulating levels of oxidative stress (GGT) and inflammation (hs-CRP) biomarkers, though the hs-CRP association is mediated by obesity.

Limit high consumption of red meat. This study links higher red meat intake to elevated inflammatory (hs-CRP) and oxidative stress (GGT) markers. Notably, the link to inflammation (hs-CRP) disappears when accounting for body weight, suggesting that maintaining a healthy weight is crucial to mitigating these risks.

High whole-grain bread consumption modifies the association between red meat intake and hs-CRP, attenuating the inflammatory response to red meat.

Pair red meat with whole grains. This study suggests that high whole-grain bread consumption can reduce the inflammatory impact (hs-CRP) of red meat. Consider balancing your red meat intake with whole-grain bread to potentially lower inflammation.

Coingestion of caffeine (2 mg · kg–1 · hr–1) with carbohydrate (1.0 g · kg–1 · hr–1) accelerates postexercise muscle glycogen synthesis rates.

If you need to replenish glycogen very quickly (e.g., two sessions in one day), adding 2 mg/kg/hr of caffeine to your carbohydrate drink may speed up glycogen storage by 66%. However, consider the risk of sleep disruption if your next session is far in the future.

Consuming potatoes, particularly when prepared to maximize resistant starch (e.g., cooled after cooking), supports gut health and satiety through the fermentation of resistant starch into short-chain fatty acids, without negatively impacting weight management or blood pressure when integrated into a balanced diet.

Eat potatoes as part of a balanced diet. To maximize health benefits, try boiling or baking them and then cooling them before eating to increase resistant starch, which feeds gut bacteria and helps you feel full. You don't need to peel them to get most nutrients, but keeping the skin adds extra fiber. If you are watching your weight, focus on total calories and preparation method (avoid frying) rather than avoiding potatoes entirely.

Combining high calcium intake (>800 mg/day) with high physical activity (>970 kcal/day energy expenditure) results in significantly higher vertebral bone mineral density than either factor alone.

To maximize bone density, combine a daily intake of 800-1000 mg calcium with regular weight-bearing exercise (walking/running) totaling over 970 kcal/day.

Vegan athletes may benefit more from creatine and beta-alanine supplementation than omnivorous athletes due to lower baseline muscle stores of creatine and carnosine.

If you are vegan, consider supplementing with creatine monohydrate and beta-alanine. Because you do not consume meat, your baseline muscle stores of creatine and carnosine are likely lower, meaning you may see greater performance benefits from supplementation compared to meat-eaters.

Very short sleep duration (less than 6 hours per night) is strongly associated with increased risk for PTSD, depression, panic syndrome, obesity, and suicide attempts in redeployed soldiers.

If you are a soldier or veteran returning from deployment, prioritize getting more than 6 hours of sleep. Short sleep is linked to higher risks of mental health issues and physical health problems. Seek help if you are struggling with sleep, as it may be a sign of underlying health risks.

Gut microbiota composition may influence individual responsiveness to vitamin D supplementation, with non-responders showing specific depletion of Bacteroides acidifaciens.

If you take vitamin D and your levels don't rise, your gut bacteria might be the reason. Specifically, low levels of Bacteroides acidifaciens might predict poor response. This is an emerging area of research.

The Portfolio Dietary Pattern significantly reduces estimated 10-year coronary heart disease (CHD) risk by approximately 13% compared to a standard NCEP Step II diet.

Following the Portfolio Dietary Pattern not only lowers cholesterol but also reduces your estimated 10-year risk of having a coronary heart disease event by about 13%. This benefit is calculated based on improvements in cholesterol, blood pressure, and inflammation markers achieved by consuming specific plant-based foods daily alongside a standard low-saturated-fat diet.

The Portfolio Dietary Pattern significantly reduces systolic and diastolic blood pressure, as well as C-reactive protein (inflammation), compared to a standard NCEP Step II diet.

In addition to lowering cholesterol, the Portfolio Dietary Pattern helps reduce blood pressure and inflammation (measured by CRP). By consuming specific plant-based foods daily, you can achieve modest but significant improvements in these cardiovascular risk factors compared to a standard low-saturated-fat diet.

Supplementation with 500 mg/day of water-soluble cinnamon extract for 12 weeks leads to a small but statistically significant increase in lean mass and a decrease in body fat percentage in pre-diabetic adults.

In addition to lowering blood sugar, this specific cinnamon extract may help slightly improve body composition (more lean mass, less fat) in pre-diabetic individuals over 12 weeks. This effect is small and should be viewed as a potential benefit alongside blood sugar management, not a primary weight loss strategy.

Conservative fluid intake strategies are recommended for ultra-endurance events in moderate conditions to avoid hyponatremia, while oral sodium supplementation assists in maintaining hydration balance.

In moderate weather, do not over-drink. Aim for 500-800 mL/h on the bike and 300-500 mL/h on the run. Include sodium in your fluids to prevent hyponatremia. Smaller athletes should drink less.

Treatment of obstructive sleep apnea (OSA) with Continuous Positive Airway Pressure (CPAP) improves neurologic recovery, reduces sleepiness, and may reduce recurrent vascular events in stroke patients.

If you have been diagnosed with sleep apnea after a stroke, using CPAP as prescribed is one of the most effective ways to protect your brain and body from future damage. Work with your doctor to find a mask that fits well and use it every night, even if it feels awkward at first.

Insomnia and sleep deprivation impair neuroplasticity and functional stroke recovery, while promoting NREM and REM sleep has a favorable effect on recovery.

Prioritize sleep after a stroke. It is not just rest; it is when your brain repairs itself and learns new skills. If you have insomnia, seek treatment, as it can hinder your recovery.

Resveratrol supplementation mimics the effects of caloric restriction by activating SIRT1, leading to metabolic and vascular benefits in obese humans.

Consider resveratrol supplementation (e.g., one month) if you are obese, as it may activate SIRT1 and improve metabolic health similar to caloric restriction. Discuss with a healthcare provider to determine appropriate dosing and safety.

Weight cycling may alter body fat distribution, specifically increasing the waist-hip ratio (WHR) in women, which is a risk factor for coronary heart disease.

If you are a woman who has experienced weight cycling, be aware that it may lead to increased abdominal fat (higher waist-hip ratio), which is a risk factor for heart disease. Focus on maintaining a healthy weight and body composition.

Repeated Sprint Training in Hypoxia (RSH) improves repeated sprint ability (RSA) and delays fatigue in team-sport athletes, unlike IHT.

If you play a team sport requiring repeated high-intensity efforts, try Repeated Sprint Training in Hypoxia (RSH). Perform 6-10 second all-out sprints with short, incomplete rest periods (e.g., 20-30 seconds rest) in a hypoxic environment (or use a mask/tent if available). This improves your ability to repeat sprints and delays fatigue during games.

In normal-weight young women, higher body fat percentage, lower dietary restraint, and sedentary behavior are independent predictors of lower insulin sensitivity (higher HOMA), defining the metabolically obese normal-weight (MONW) phenotype.

If you have a normal BMI but high body fat or low muscle mass, you may still be at risk for metabolic issues like insulin resistance. Focus on building muscle and staying active rather than just watching the scale. Additionally, maintaining a balanced, conscious approach to food (without extreme restriction or neglect) may support better metabolic health.

Higher adherence to a Mediterranean-style dietary pattern is associated with better lower extremity functioning, mobility, and walking speed in older adults, but shows inconclusive or no association with measures of muscle strength (e.g., grip strength).

For older adults, prioritizing a Mediterranean-style diet (high in plants, olive oil, fish, moderate dairy/wine) is strongly linked to maintaining mobility, walking speed, and independence. However, do not expect this diet alone to significantly increase muscle strength (grip strength); resistance training remains essential for building strength, while this diet supports functional mobility.

Poor sleep quality is significantly associated with higher levels of depression, anxiety, and stress in medical students.

If you are a medical student, recognize that poor sleep is linked to higher anxiety and depression. While some high achievers sleep poorly, this comes with a mental health cost. Prioritizing sleep quality may help manage stress levels.