Browse the evidence

Adhering to the American Heart Association's 'Life's Essential 8' cardiovascular health metrics is associated with a significantly reduced risk of all-cause and cardiovascular disease-specific mortality in a linear dose-response manner.

To lower your risk of dying from heart disease or other causes, aim for high scores in eight key areas: healthy diet, physical activity, no nicotine, good sleep, healthy weight, normal blood lipids, normal blood glucose, and normal blood pressure. You do not need to be perfect in all areas; even small improvements in any single metric reduce your risk. Prioritize physical activity and quitting nicotine, as these had the largest impact on mortality in this study.

Genetically predicted accelerometer-assessed physical activity causally decreases the risk of COVID-19 hospitalization.

Prioritize physical activity measured by devices (accelerometers) over self-reported estimates, as it is causally linked to reduced COVID-19 hospitalization risk. While the effect size is modest, combining this with reduced leisure sedentary time (like TV watching) may offer better protection.

Sarcopenic obesity, defined as the coexistence of low muscle mass/strength and high adiposity, significantly increases the risk of all-cause mortality, cardiovascular disease, and frailty compared to having either condition alone.

If you are older or have obesity, do not rely on BMI alone. Muscle loss combined with fat gain is a specific, high-risk condition that increases mortality and heart disease risk. Focus on maintaining muscle mass through resistance exercise and adequate protein intake, rather than just weight loss, which can worsen muscle loss if not managed carefully.

Dietary fiber interventions consistently increase Bifidobacterium spp. abundance in healthy adults, regardless of whether SCFA levels change significantly.

You can generally expect your gut bacteria to respond to fiber by increasing Bifidobacterium levels. However, this taxonomic shift does not guarantee a measurable increase in beneficial metabolites (SCFAs) in your blood or stool, as metabolic output varies by fiber type and individual microbiome.

Higher Body Mass Index (BMI) is positively correlated with an increased risk of developing type II diabetes, with risk increasing significantly at BMI >35 kg/m2 and at lower BMI thresholds for South Asian, Black, and Chinese populations compared to White individuals.

If you have a family history of diabetes or belong to high-risk ethnic groups (South Asian, Black, Chinese), do not rely on BMI alone to assess your risk. Even a 'normal' BMI (e.g., 24-26) may carry higher diabetes risk for you than for a White individual with a BMI of 30. Prioritize waist circumference measurements and regular blood glucose screening over weight alone.

Higher Body Mass Index (BMI) is positively correlated with an increased risk of developing hypertension, with risk increasing significantly at BMI >30 kg/m2, although physical activity can mitigate this risk.

If you have a high BMI, your risk for high blood pressure is elevated, but it is not inevitable. Engaging in regular physical activity can significantly reduce this risk, even if your weight does not change drastically. Focus on movement as a protective factor alongside weight management.

Childhood BMI is a reliable predictor of chronic diseases and mortality in adulthood, with higher childhood BMI correlating with increased risks of cardiovascular death, type II diabetes, and endometrial cancer.

Maintaining a healthy BMI during childhood is crucial for long-term health. High childhood BMI is a strong predictor of adult diabetes, cardiovascular issues, and certain cancers. Prioritize healthy sleep habits and nutrition early, as these patterns tend to persist into adulthood.

Aging is driven by interconnected molecular mechanisms including DNA damage, telomere attrition, mitochondrial dysfunction, and NAD+ loss, which can be mitigated by interventions such as calorie restriction, improved sleep, and enhanced physical activity.

Focus on foundational lifestyle factors known to support cellular health: maintain a caloric balance (avoiding excess), prioritize sleep quality, and engage in regular physical activity. These behaviors target the molecular drivers of aging (DNA damage, mitochondrial function, NAD+ levels) identified in current research.

Dietary fiber (specifically fermentable fibers like pectin) reduces the production of indole, a precursor to the uremic toxin indoxyl sulfate, by triggering catabolite repression of the tnaA gene in indole-producing gut bacteria (e.g., E. coli).

To support gut health and potentially reduce the production of harmful metabolites like indole, incorporate fermentable fibers (such as pectin found in apples) into your diet. This encourages beneficial bacteria to produce protective metabolites (ILA, IPA) and suppresses the production of indole, which is linked to chronic kidney disease risk.

Consumption of polyphenol-rich foods (e.g., fruits, vegetables, tea, cocoa) alters gut microbiota composition by promoting beneficial bacteria (Lactobacillus, Bifidobacterium) and inhibiting harmful pathogens, thereby reducing inflammation and improving metabolic health.

Increase your intake of polyphenol-rich foods such as berries, dark chocolate, green tea, and olive oil. These compounds feed beneficial gut bacteria like Lactobacillus and Bifidobacterium while inhibiting harmful ones. This process reduces inflammation and supports metabolic health, even if the polyphenols themselves are processed by gut bacteria rather than directly absorbed.

The Western diet, high in refined carbohydrates, saturated fats, and low in fiber, disrupts gut microbiota diversity and increases the risk of obesity, cardiovascular disease, and metabolic syndrome.

Avoid the Western diet pattern, which is high in refined carbs, saturated fats, and low in fiber. This diet is linked to obesity, cardiovascular disease, and metabolic syndrome. Instead, focus on whole foods, high fiber, and healthy fats to support gut health and reduce disease risk.

High-Intensity Interval Training (HIIT) is an essential component for enhancing endurance performance in athletes, though the optimal intensity distribution and specific prescription remain unclear.

For endurance athletes, HIIT is non-negotiable for performance gains, but you must balance it with moderate volume. Do not prescribe HIIT in isolation; integrate it into a broader program (pyramidal or polarized) to avoid overtraining. The exact type of HIIT (short vs. long intervals) should be periodized based on the specific sport and competition phase.

Higher consumption of ultra-processed foods (UPFs) increases the risk of developing multimorbidity, defined as the co-occurrence of at least two chronic diseases among cancer, cardiovascular disease, and type 2 diabetes.

To lower your risk of developing multiple chronic conditions (cancer, heart disease, diabetes) simultaneously, reduce your intake of ultra-processed foods. This includes items like soft drinks, packaged snacks, processed meats, and ready-to-eat meals. Aim to replace these with less processed options, as even a moderate reduction can significantly improve long-term health outcomes.

Among ultra-processed food subgroups, animal-based products and artificially/sugar-sweetened beverages are specifically associated with increased multimorbidity risk, while ultra-processed breads and cereals may be inversely associated.

Not all ultra-processed foods are equally risky. Prioritize reducing sugar-sweetened beverages and animal-based processed products (like processed meats), as these are most strongly linked to chronic disease multimorbidity. Ultra-processed breads and cereals may not carry the same risk, so focus your efforts on the highest-impact items.

The weight loss and metabolic benefits of Resistant Starch are mediated by an increase in Bifidobacterium adolescentis, which alters bile acid profiles (increasing GDCA/TDCA) and reduces lipid absorption.

The benefits of resistant starch depend on your gut bacteria. If you lack Bifidobacterium adolescentis, you may not see the same weight loss or metabolic improvements. Consistency is key to fostering these specific bacteria.

Consumer-grade wearable sleep-tracking devices (e.g., smartwatches, rings) provide sleep data that is comparable to or superior to traditional actigraphy when validated against polysomnography (PSG), primarily due to the integration of photoplethysmography (PPG) and machine learning algorithms.

For sleep research, modern consumer wearables (smartwatches/rings) are now more accurate than traditional actigraphy for estimating sleep stages, provided you account for their limitations in specific populations (e.g., obesity, darker skin). Do not assume 'research-grade' labels guarantee accuracy without validation; validate the specific device against PSG for your target population.

The kidney benefits of semaglutide are largely mediated by weight loss, although direct GLP-1 receptor effects on the kidney may also contribute.

While semaglutide has direct kidney-protective properties, most of its benefit comes from the weight loss it induces. Therefore, maintaining weight loss is crucial for sustaining kidney protection.

Adherence to a healthful plant-based diet is associated with a lower risk of cardiovascular disease (CVD), specifically myocardial infarction and ischemic stroke, independent of genetic predisposition.

If you have a family history of heart disease, adopting a diet rich in whole plant foods (grains, fruits, veggies, nuts, legumes) and low in processed foods and animal products can still significantly lower your risk of heart attack and stroke.

Adherence to an unhealthful plant-based diet (high in refined grains, sugary drinks, sweets, and animal products) is associated with a higher risk of all-cause mortality, cardiovascular disease, and cancer.

Avoid relying on processed plant-based foods, sugary drinks, and sweets. Focus on whole plant foods like whole grains, fruits, vegetables, nuts, and legumes to lower your risk of death, heart disease, and cancer.

Higher consumption of ultra-processed foods (UPFs) is associated with an increased risk of overall cancer incidence and cancer-related mortality, with specific significant associations observed for ovarian and breast cancer mortality.

To lower your risk of cancer, try to reduce the proportion of ultra-processed foods in your diet. This includes items like soft drinks, packaged snacks, and reconstituted meat products. Focus on replacing these with unprocessed or minimally processed foods like fruits, vegetables, and whole grains. This change is particularly important for preventing ovarian and breast cancer mortality.

Higher dietary fiber intake is associated with a 25% reduction in all-cause mortality in adults with established cardiovascular disease.

If you have heart disease, eating more fiber-rich foods like whole grains, fruits, and vegetables can help you live longer. Studies show that people with heart disease who eat more fiber have a 25% lower risk of dying from any cause compared to those who eat less fiber.

Global dietary quality, measured by the Alternative Healthy Eating Index (AHEI), is modest (mean score 40.3/100) and has improved only slightly (+1.5 points) globally between 1990 and 2018, with significant regional disparities where South Asia and Sub-Saharan Africa saw no improvement or decline.

Your overall diet matters more than any single food. Globally, average diet quality is low (40/100). To improve, focus on increasing fruits, vegetables, whole grains, and healthy fats while reducing sugar-sweetened beverages, red/processed meat, and sodium. This applies to everyone, but the specific gaps vary by region and education level. In many areas, simply increasing produce intake yields the biggest health return.

Ethnic disparities in Type 2 Diabetes are influenced by genetic variations regulating lipid and amino acid metabolism, leading to distinct metabolic signatures and drug responses across populations.

Your ethnic background influences how your body metabolizes nutrients and responds to medications for Type 2 Diabetes. This is due to genetic variations affecting lipid and amino acid metabolism. Discuss your specific metabolic profile with your healthcare provider to tailor dietary and therapeutic strategies, as personalized approaches are more likely to succeed than generic ones.

Current dietary assessment methods for UPF intake are limited and require improvement, including better classification algorithms and exposure assessment tools.

Be aware that current estimates of UPF intake may be inaccurate due to limitations in dietary assessment tools. Future research aims to improve these methods, which will lead to better public health guidance.