Browse the evidence

Increased intake of EPA and DHA improves quality of life, appetite, and physical functioning in cancer patients, particularly those with non-small cell lung cancer and head/neck squamous cell cancer, and may enhance chemotherapy efficacy.

For cancer patients, particularly those with lung or head/neck cancer, high-dose EPA and DHA supplementation (1.8-3g daily) may improve appetite, body weight, and quality of life. Some evidence suggests it may also enhance the effectiveness of chemotherapy. Consult with an oncologist before starting high-dose supplements.

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.

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.

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.

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.

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.

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.

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'.

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.

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.

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.

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.