Browse the evidence

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.

Dietary polyphenols (catechins, anthocyanins, resveratrol, curcumin) modulate energy metabolism and adiposity through mechanisms including AMPK activation, inhibition of adipogenesis, and suppression of angiogenesis, though human clinical efficacy remains inconsistent and high-dose supplementation carries toxicity risks.

Incorporate polyphenol-rich foods (green tea, berries, turmeric, red grapes) into a balanced diet as part of a healthy lifestyle. Do not rely on high-dose supplements for weight loss, as they are ineffective in many human studies and carry risks of liver toxicity. Focus on whole foods rather than extracts to maximize benefits while minimizing risks.

Oleocanthal, a phenolic compound in EVOO, inhibits COX-1 and COX-2 enzymes similarly to ibuprofen, potentially offering long-term cardioprotective and anti-inflammatory benefits through chronic low-dose consumption.

Look for EVOO that has a peppery kick at the back of your throat. This 'bite' often comes from Oleocanthal, a compound that works like a mild, natural version of ibuprofen by blocking inflammation enzymes. While you don't need to measure exact milligrams, choosing oils that taste pungent may help you get this anti-inflammatory benefit as part of your daily cooking.

Aerobic and resistance training are both effective for reducing depressive symptoms, but mixed training (aerobic + resistance) showed smaller effects in subgroup analysis.

You can choose either aerobic exercise (like running or cycling) or resistance training (weight lifting) to treat depression; both are highly effective. You do not necessarily need to combine them, as the data suggests mixed training showed smaller effects in this analysis.

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.

Implementing excise taxes on sugar-sweetened beverages (SSBs) reduces their consumption and leads to modest reductions in population-level obesity and BMI.

To reduce obesity rates at a population level, governments can implement excise taxes on sugar-sweetened beverages. Evidence suggests that as prices rise, consumption drops significantly (elasticity ~-1.3), leading to modest but measurable decreases in BMI and obesity prevalence, particularly among lower-income groups who are more price-sensitive.

Health claims can improve consumer knowledge of diet-disease relationships and support better food choices, but their impact on actual purchase behavior and health outcomes is limited and inconsistent.

Health claims can help you learn about the benefits of certain nutrients (like fiber for heart health). However, do not expect them to automatically make you buy healthier foods. Their impact is often limited to people who are already health-conscious. Use claims as a learning tool, but make your purchasing decisions based on the full nutrition label and your personal dietary needs.

Reallocating time from moderate-to-vigorous physical activity (MVPA) to sedentary behavior or light physical activity (LPA) significantly increases BMI z-scores in children, whereas reallocating time to MVPA yields only modest decreases in BMI z-scores.

For children, maintaining moderate-to-vigorous physical activity (MVPA) is far more critical for weight management than simply reducing sitting time. Losing 30 minutes of MVPA has a much larger negative impact on BMI than the positive impact of gaining 30 minutes of light activity or reducing sitting. Prioritize high-intensity movement over passive rest.

The health impact of reallocating time from MVPA is greater in obese children (zBMI > 2) than in the general population, suggesting MVPA interventions are more beneficial for this subgroup.

If a child is obese, increasing MVPA is even more critical for improving BMI outcomes than for non-obese peers. The penalty for losing MVPA time is steeper in obese children, making MVPA maintenance a key focus for obesity prevention programs.

Fish oil supplementation (7.2 g/day) reduces fructose-induced hypertriglyceridemia but fails to reverse fructose-induced hepatic and adipose tissue insulin resistance.

Taking fish oil (7.2 g/day) while consuming a high-fructose diet can help lower your blood triglycerides, but it will not protect your liver or fat tissue from developing insulin resistance. Do not rely on fish oil to offset the metabolic risks of excessive fructose intake.

Emotional eating acts as a behavioral mediator linking psychological distress (depression, anxiety, stress) to increased body weight and obesity.

If you find yourself eating more when stressed or sad, recognize this as 'emotional eating.' It is a learned behavior that links mood to weight gain. To break the cycle, focus on developing non-food coping strategies for negative emotions, such as stress management techniques or therapy, rather than just restricting food intake.

Emotional eating is associated with the consumption of energy-dense, nutrient-poor foods (sugary and high-fat snacks), contributing to weight gain.

Emotional eaters tend to choose high-fat, sugary snacks when stressed. To mitigate weight gain, be aware that your food choices under stress are likely to be energy-dense. Planning healthier snacks or strategies to manage stress directly can reduce the intake of these specific food types.

Combining a GLP-1 receptor agonist with a DPP-4 inhibitor (add-on therapy) provides better glycemic control than switching, without a significant increase in adverse events, contrary to theoretical predictions of antagonism.

If you are on a DPP-4 inhibitor and metformin but still need better blood sugar control, adding a GLP-1RA might be an option, though switching is more common. One study suggested this combination worked well without extra side effects, but it is not the standard approach. Discuss with your doctor if this complex regimen is right for you.

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.

Short-chain fatty acids (SCFAs), particularly butyrate, produced by gut bacteria (e.g., Faecalibacterium, Butyricimonas) promote skeletal muscle mitochondrial biogenesis, insulin sensitivity, and prevent muscle protein catabolism.

Focus on eating prebiotic fibers (like those in onions, garlic, bananas, oats) to feed the bacteria that make butyrate. This supports your muscles' energy factories (mitochondria) and helps your body handle insulin better.

Exercise increases gut microbiota biodiversity and the abundance of health-promoting taxa (e.g., Akkermansia, Faecalibacterium), which correlates with better physical performance and muscle function.

Regular physical activity, especially resistance and aerobic training, naturally improves your gut bacteria diversity. This helps your muscles work better and recover faster, adding to the direct benefits of exercise.

Fermentation of milk by specific microbial consortia (e.g., Lactobacillus, Streptococcus) produces bioactive peptides and increases antioxidant activity, which may exert blood pressure-lowering effects and protect against oxidative damage.

Incorporate fermented dairy products like yogurt or kefir made with specific starter cultures (e.g., Lactobacillus, Streptococcus) into your diet. These foods contain bioactive peptides and antioxidants that may help lower blood pressure and reduce oxidative stress. The benefits depend on the specific bacterial strains used, so look for products with known probiotic cultures.

Fermentation of grain-based products (e.g., sourdough, tempeh) reduces FODMAPs and increases the bioavailability of phenolic compounds and vitamins, potentially offering anti-diabetic and antioxidant benefits.

Choose fermented grain products like sourdough bread or tempeh. These foods often have lower FODMAP content and higher antioxidant availability than their non-fermented counterparts. This can be particularly helpful for digestive comfort and increasing nutrient absorption.

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.

Berberine administration reduces oxidative stress and inflammation in diabetic models by activating AMPK, Nrf2, and inhibiting NF-κB and MAPK pathways, thereby improving insulin sensitivity and reducing complications.

Berberine appears to help manage Type 2 Diabetes by reducing inflammation and oxidative stress. It works by activating AMPK, similar to how exercise or metformin might. While animal studies show strong effects, human clinical data is limited but promising. Consult a doctor before use, especially if taking other medications.

Extremely low volume high-intensity interval training (HIT) consisting of 6 sessions of 4-6 x 30s sprints over 2 weeks substantially improves insulin action and glucose homeostasis in sedentary young males.

Perform 6 sessions of high-intensity interval training over two weeks. Each session involves 4 to 6 all-out 30-second cycling sprints with 4 minutes of rest between sprints. This takes less than 15 minutes total per week and has been shown to significantly improve insulin sensitivity in sedentary young men.

PPARβ/δ activation improves both lipid profiles and insulin sensitivity by promoting fatty acid oxidation, fiber type switching in muscle, and energy expenditure.

PPARβ/δ drugs are in development and show promise for treating both high lipids and insulin resistance by increasing energy use and improving muscle function. They are not yet available for clinical use.

Reducing the number of players in soccer small-sided games (SSG) increases physiological intensity, specifically heart rate and blood lactate, compared to larger formats.

To increase the cardiovascular intensity of your soccer training, reduce the number of players on the field. Smaller formats (like 2v2 or 3v3) force more touches and higher heart rates than larger games, even if the total distance covered is less. Be aware that results can vary based on pitch size and player ability.