Browse the evidence

Functional and physiological biomarkers are more suitable for medium- and long-term interventions (≥3 months) than acute or short-term interventions (<3 months).

If you are designing an intervention study to measure aging, ensure the intervention lasts at least 3 months (medium) or 6 months (long). Short-term interventions are unlikely to yield meaningful changes in these biomarkers.

Specific subgroups of ultra-processed foods, namely fats/condiments/sauces and ice cream/sherbet, are associated with increased cardiovascular and colorectal cancer-specific mortality, respectively, in CRC survivors.

CRC survivors should pay attention to specific UPF categories. High intake of fats/condiments/sauces is linked to higher heart disease death risk, while ice cream/sherbet is linked to higher cancer death risk. Reducing these specific items may offer targeted benefits.

Poly-metabolite scores derived from blood and urine metabolomics can objectively quantify ultra-processed food (UPF) intake, serving as a valid alternative to self-reported dietary assessments.

If you want to accurately track your ultra-processed food intake without relying on memory or self-reporting bias, emerging metabolomic scores offer a precise biological alternative. While currently a research tool, these scores objectively reflect your actual UPF consumption by analyzing specific metabolites in blood and urine, bypassing the common errors of dietary surveys.

A 152-item semiquantitative food frequency questionnaire (SFFQ) provides reasonably valid estimates for ranking individuals' long-term intake of energy and 44 nutrients when compared against multiple 7-day dietary records or automated 24-hour recalls, provided that within-person variation in the comparison methods is statistically accounted for.

For researchers and health professionals, this paper validates the use of the 152-item SFFQ for assessing long-term dietary patterns in large cohorts. It confirms that while SFFQs may underestimate sodium and overestimate some nutrients, they are statistically robust for ranking nutrient intake when compared against detailed records, provided statistical adjustments for day-to-day variation are applied.

Estimated total daily sleep duration of 6–8 hours is associated with the lowest risk of all-cause mortality and major cardiovascular events, while durations exceeding 8 hours are associated with a significantly increased risk.

Aim for 6–8 hours of total daily sleep (nocturnal plus naps) for optimal cardiovascular health and longevity. If you naturally sleep longer than 8 hours, monitor for underlying health issues, as this is associated with higher risk. If you sleep less than 6 hours, daytime napping may help mitigate some risks, but napping while getting sufficient nighttime sleep (>6h) may increase risk.

Cardiometabolic conditions (obesity, hypertension, diabetes, heart failure) are major independent risk factors for severe COVID-19 outcomes, with obesity being the leading contributor to hospitalizations.

Maintaining healthy blood pressure, blood sugar, and weight is not just about long-term heart health; it is a critical defense against severe respiratory infections. If you have cardiometabolic conditions, proactive management (diet, activity, medication adherence) directly reduces your risk of hospitalization if you contract COVID-19.

Adhering to a vegan diet for 8 weeks significantly reduces high-sensitivity C-reactive protein (hsCRP) levels compared to an American Heart Association (AHA)-recommended diet in patients with established coronary artery disease, independent of changes in body weight or lipid profiles.

If you have heart disease, switching to a vegan diet for just two months can significantly lower your inflammation markers (hsCRP) more than a standard heart-healthy diet, even if you don't lose weight. This benefit comes from the types of food you eat (plant-based proteins, fiber) rather than just calorie counting. You don't need to do it alone; using tools like cookbooks and getting professional counseling can help you stick to it while continuing your prescribed heart medications.

Consumption of whole-fat dairy foods (milk, cheese) does not promote long-term weight gain and may improve body composition by reducing fat mass and increasing lean body mass, contradicting the reductionist view that saturated fat and calories in dairy drive obesity.

You do not need to restrict yourself to low-fat or non-fat dairy to manage your weight. Current evidence suggests that whole-fat milk and cheese do not contribute to long-term weight gain, and yogurt consumption is actually linked to weight loss. Focus on consuming unsweetened, fermented dairy products like yogurt and cheese, as they appear to support healthy body composition by reducing fat mass and increasing lean mass.

Obese individuals classified as metabolically healthy (MHO) exhibit lower visceral adipose tissue (vAT) and smaller adipocyte size compared to metabolically unhealthy obese (MUO) individuals, which is associated with lower systemic inflammation and preserved insulin sensitivity.

Your waistline and body composition matter more than your total weight. Focus on reducing visceral fat through lifestyle changes rather than just chasing a number on the scale. Regular monitoring of metabolic markers (blood pressure, lipids, glucose) is essential, as 'healthy obesity' is not a permanent state and can deteriorate over time.

Higher plasma levels of Trimethylamine N-oxide (TMAO) are associated with increased risk of all-cause mortality, cardiovascular disease (CVD) mortality, and death due to kidney failure in a multi-ethnic general population.

High plasma TMAO levels are linked to higher risks of heart disease, kidney failure, and overall mortality. Since TMAO is produced by gut bacteria from nutrients in red meat and eggs, managing your intake of these foods and supporting gut health may help lower TMAO levels and potentially reduce long-term health risks. Consult with a healthcare provider for personalized advice.

Probiotic supplementation for metabolic syndrome yields heterogeneous outcomes: a subset of 'responders' improves triglycerides and diastolic blood pressure, while 'non-responders' experience increased blood glucose and insulin levels.

If you have metabolic syndrome, a probiotic might not help everyone. In this study, some people saw better blood pressure and triglycerides, but others saw worse blood sugar. Your diet matters: responders ate more sugars and specific nutrients like folate and lactose. Before starting a probiotic for metabolic health, consider that it may not work for you, and your current diet might influence whether it helps or harms your metabolic markers.

B-mode ultrasonography (US) provides valid, reliable, and comparable measurements of vastus lateralis cross-sectional area (VLCSA) changes in response to resistance training-induced hypertrophy and immobilization-induced atrophy when compared to MRI, provided that probe pressure is minimized (<0.2 N) and image stitching techniques are used.

If you are tracking muscle growth or loss using ultrasound, ensure you use a thick layer of gel and apply minimal pressure (just enough for contact, <0.2N) to avoid compressing the muscle. Use image stitching if possible to get a full cross-sectional area view. This method is validated as a reliable alternative to MRI for tracking changes over time in young, healthy men.

Intensive lifestyle intervention (ILI) for weight loss in type 2 diabetes patients with poor glucose control (HbA1c >9%) is associated with an increased risk of cardiovascular disease events, whereas it reduces risk in patients with older onset, severe obesity, or younger onset.

If you have type 2 diabetes and your blood sugar control is consistently poor (high HbA1c), an intensive weight loss program involving strict diet and heavy exercise might actually increase your risk of heart problems. You should discuss your specific glucose control levels with your doctor before starting an intensive lifestyle intervention, as standard advice may not apply to your specific metabolic subgroup.

Plant-based diets influence the gut microbiome to reduce production of Trimethylamine N-oxide (TMAO), a biomarker associated with increased cardiovascular risk.

Eating a diet rich in diverse plant fibers (vegetables, fruits, legumes, whole grains) feeds beneficial gut bacteria. This reduces the production of TMAO, a compound linked to heart disease risk. You don't need to be vegan to benefit; increasing plant fiber intake is key.

Dual SGLT1/SGLT2 inhibition with licogliflozin produces statistically significant but modest body weight loss (mean -3.73% to -3.83%) in adults with overweight or obesity, with responder rates (≥5% loss) reaching 45.3% at high doses, though accompanied by dose-dependent gastrointestinal adverse events.

Licogliflozin, a dual SGLT1/SGLT2 inhibitor, leads to modest but statistically significant weight loss (around 3-4% on average) in adults with overweight or obesity over 24 weeks. While about 45% of patients taking the highest doses lose at least 5% of their body weight, the average effect is smaller than other anti-obesity medications. Treatment is associated with gastrointestinal side effects like diarrhea, which are dose-dependent and often improve over time or with dose reduction. Patients should expect a gradual, modest weight loss rather than a dramatic reduction, and must adhere to lifestyle interventions (caloric restriction and exercise) as part of the protocol.

Bariatric surgery, particularly malabsorptive procedures, significantly increases the risk of nephrolithiasis (kidney stones) due to enteric hyperoxaluria, low urinary volume, and hypocitraturia.

If you have had bariatric surgery, especially a bypass, you are at a significantly higher risk for kidney stones. This is not just about weight; it is about how your body processes nutrients now. You must be vigilant about hydration and dietary oxalate to protect your kidneys.

Abdominal obesity, measured by waist circumference or waist-to-hip ratio, significantly increases the risk of coronary heart disease (CHD), whereas general obesity (BMI ≥30) shows a weaker, non-significant association when analyzed using G-estimation to account for time-varying confounding.

If you are concerned about heart disease risk, waist circumference or waist-to-hip ratio are more accurate predictors than BMI alone. Even if your BMI is in the 'normal' or 'overweight' range, a larger waist circumference (≥102 cm for men, ≥88 cm for women) or higher waist-to-hip ratio indicates a significantly higher risk of coronary heart disease. This risk persists even when accounting for other health factors like blood pressure and cholesterol, suggesting that visceral fat itself is a critical driver of heart disease.

Long-term adherence to a ketogenic diet carries risks of nutritional deficiencies, electrolyte disturbances, and potential renal stones (nephrolithiasis), requiring strict monitoring.

If you follow a ketogenic diet long-term, monitor your electrolytes (sodium, potassium, magnesium) and ensure you are getting essential vitamins through supplementation or carefully chosen food sources to prevent deficiencies and kidney stones.

High consumption of ultra-processed foods (UPF) is associated with increased risk of chronic diseases, including obesity, cardiometabolic outcomes, mortality, cancer, and depressive symptoms, independent of overall nutritional quality.

Prioritize whole, minimally processed foods. While checking nutritional labels (like Nutri-Score) is a good start, it is not enough. Actively limit ultra-processed foods (UPF) because they are linked to chronic disease risk through mechanisms beyond just calories and macros, such as additives and processing byproducts. Aim to replace UPF with raw or minimally processed alternatives.

Canagliflozin treatment in patients with type 2 diabetes mellitus reduces cardiovascular risk factors by inducing mild osmotic diuresis, natriuresis, and weight loss, leading to significant reductions in blood pressure and body weight.

For patients with Type 2 Diabetes and high cardiovascular risk, canagliflozin (100-300 mg daily) offers benefits beyond blood sugar control, specifically lowering blood pressure and body weight through fluid loss and caloric excretion. This multifactorial risk reduction is recommended by guidelines for patients with existing cardiovascular disease, provided their kidney function (eGFR) is above 45 mL/min/1.73 m2.

Supplementation with 15g/day of specific bioactive collagen peptides (CP) during 15 weeks of resistance training significantly increases skeletal muscle volume (hypertrophy) compared to placebo, without enhancing maximum strength gains.

If you are doing resistance training, taking 15g of specific collagen peptides daily may help you build more muscle mass than training alone, particularly in the quadriceps. However, do not expect this to make you stronger faster; your strength gains will likely be similar to those achieved with a placebo. Focus on the structural benefits for tissue health rather than immediate power output.

Resistance-trained individuals achieve similar quadriceps muscle hypertrophy after eight weeks of resistance training when terminating sets with 1-2 repetitions in reserve (RIR) compared to terminating sets at momentary muscular failure.

If you are experienced with resistance training, you do not need to train to absolute failure on every set to build muscle. Stopping your sets with 1-2 reps left in the tank (RIR) produces the same muscle growth as going to failure over an 8-week period. This approach likely allows you to recover faster and maintain better form, as failure training induces significantly higher acute fatigue and repetition loss.

Obesity is a heterogeneous condition where distinct subtypes exist based on metabolic and genetic profiles, necessitating personalized treatment strategies rather than uniform BMI-based approaches.

Stop treating all obesity as the same. Your doctor should look beyond your weight to your metabolic health (blood sugar, lipids) and genetics to determine the best treatment for you, which might include specific medications or lifestyle changes tailored to your body's unique biology.

Sarcopenia (defined by low handgrip strength and/or low muscle mass) is associated with a significantly higher long-term risk of developing atrial fibrillation (AF) in Caucasian populations, independent of genetic predisposition and lifestyle factors.

Prioritize resistance training and adequate protein intake to maintain muscle mass and strength, especially if you are female or under 65, as these groups showed a stronger link between muscle loss and heart rhythm issues. Regular assessment of handgrip strength and muscle mass can serve as an early warning system for cardiovascular risk.