Browse the evidence

Adopting a traditional Okinawan dietary pattern—characterized by high vegetable/legume intake, low saturated fat, and low glycemic load—reduces the risk of chronic diseases including cardiovascular disease, diabetes, and certain cancers.

To support longevity and reduce chronic disease risk, prioritize a diet rich in vegetables, legumes, and low-glycemic carbohydrates like sweet potatoes. Keep saturated fat and refined sugars low. This pattern, seen in Okinawan longevity, emphasizes nutrient density over caloric density.

Regular consumption of soy products (tofu, miso) provides isoflavones and polyunsaturated fats that may lower LDL cholesterol and reduce cardiovascular risk factors.

Incorporate soy products like tofu and miso into your diet. They are good sources of protein, polyunsaturated fats, and isoflavones, which may help lower LDL cholesterol.

Sleep deprivation causes a muted immune response to vaccination, specifically demonstrated by a reduced immune response to flu vaccination.

Ensure adequate sleep when receiving vaccinations, as sleep deprivation may reduce the effectiveness of the immune response.

A structured, theory-driven group lifestyle intervention (Waste the Waist) significantly improves weight loss outcomes in high cardiovascular risk adults compared to usual care, but only when co-interventions and comorbidities are statistically controlled.

For high cardiovascular risk individuals, a structured, multi-session group program focusing on behavior change (planning, self-monitoring) is more effective for weight loss than standard brief advice, provided that other concurrent health changes are accounted for. Aim for 150 minutes of moderate activity weekly and dietary improvements.

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.

Bariatric surgery is associated with a significantly lower risk of incident coronary artery disease (CAD) 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 coronary artery disease (heart attacks, angina, interventions) compared to standard medical care.

Exercise-induced irisin promotes the browning of white adipose tissue and increases energy expenditure, offering a potential therapeutic mechanism for managing obesity and metabolic syndrome.

Exercise is beneficial for metabolic health, partly through mechanisms involving irisin and fat browning, but you cannot currently rely on blood tests for irisin to track progress or prescribe specific doses. Focus on consistent physical activity, particularly resistance training, which may influence irisin pathways, rather than seeking 'irisin-boosting' supplements which lack robust human validation.

Irisin acts as an insulin-sensitizing hormone that facilitates glucose uptake in skeletal muscle and improves hepatic glucose metabolism, potentially reducing the risk of type 2 diabetes.

Exercise improves glucose metabolism through multiple pathways, including irisin-mediated effects. Do not expect irisin supplementation to cure diabetes. Focus on resistance and aerobic exercise to naturally support insulin sensitivity and glucose uptake.

Dietary intake of non-starch polysaccharides (NSPs), particularly soluble types like mixed-link β-glucans, lowers plasma cholesterol and normalizes blood glucose and insulin levels, thereby reducing the risk of cardiovascular disease and Type 2 diabetes.

To support heart health and blood sugar control, prioritize foods rich in soluble fiber, such as oats, barley, and beans. These foods help lower cholesterol and stabilize blood glucose. You do not need to measure exact doses; simply incorporating these foods into your regular diet is the recommended approach.

Insoluble non-starch polysaccharides (specifically cellulose and hemicellulose) act as effective laxatives by providing bulk to gut contents, promoting normal laxation and preventing constipation.

If you struggle with constipation, increase your intake of insoluble fiber found in whole grains, wheat bran, and the skins of fruits and vegetables. This adds bulk to your stool and helps move waste through your digestive system more effectively.

Greater exposure to takeaway food outlets (at home, work, and commuting routes) is associated with higher takeaway food consumption and higher body mass index.

If you live, work, or commute near many takeaway outlets, you are statistically more likely to consume more takeaway food and have a higher BMI. To mitigate this, consider changing your route to avoid these areas, packing lunch from home, or choosing healthier options when eating out. Policy changes restricting outlet density may also help reduce these environmental triggers.

In patients with treated hypertension, a low sodium diet allows some individuals to stop antihypertensive medication while maintaining blood pressure control.

If you are on blood pressure medication, reducing salt intake might allow your doctor to safely lower or stop your prescription. This requires careful monitoring to ensure your blood pressure stays controlled.

Testosterone supplementation increases lean body mass in older men but has inconsistent effects on muscle strength and carries significant risks like prostate cancer.

Testosterone therapy is not recommended for sarcopenia due to inconsistent strength benefits and serious risks like prostate cancer. It should not be used solely for muscle building in older men.

Angiotensin-converting enzyme (ACE) inhibitors may improve muscle function and walking speed in older people, particularly those with cardiovascular issues or peripheral vascular disease.

If you are already prescribed ACE inhibitors for heart or blood pressure issues, you may see some improvement in walking speed and muscle strength as a bonus. It is not prescribed solely for sarcopenia, but it helps.

Pandemic-related lockdown measures and loss of structure exacerbate eating disorder symptoms, specifically increasing dietary restriction in anorexia nervosa and binge-eating urges in bulimia nervosa and binge-eating disorder.

If you have an eating disorder, the removal of daily structure (meals, therapy, exercise) is a major trigger for symptom worsening. To mitigate this, you must proactively recreate external structures: schedule meals, maintain therapy contact (even via telehealth), and establish a daily routine, as the absence of these is directly linked to increased restriction or bingeing.

Adherence to a Mediterranean-type diet (MeDi) is associated with slower cognitive decline, reduced risk of progression from mild cognitive impairment (MCI) to Alzheimer's disease (AD), and reduced all-cause mortality in AD patients.

Adopt a Mediterranean-style eating pattern as your primary dietary strategy for brain health. Focus on high consumption of vegetables, fruits, nuts, legumes, and cereals, using olive oil as your main fat source. Include moderate amounts of fish and, if you drink alcohol, limit it to moderate levels (e.g., wine with meals). This pattern is associated with slower cognitive decline and lower risk of Alzheimer's disease.

High consumption of saturated fatty acids (SFA) is associated with negative effects on cognitive function and increased risk of dementia, whereas high intake of monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA), particularly n-3 PUFA, is associated with reduced risk of cognitive decline.

Prioritize unsaturated fats over saturated fats for brain health. Use olive oil as your primary cooking fat (high in MUFA) and consume fatty fish regularly (high in n-3 PUFA). Limit intake of saturated fats found in meat and full-fat dairy products, as they are associated with higher cognitive decline risk.

Daily cold exposure (10°C for 2 hours, 5 days/week for 4 weeks) increases both the volume of metabolically active brown adipose tissue (BAT) and its oxidative capacity in healthy lean adults.

To potentially increase your metabolic rate and brown fat activity, try exposing yourself to mild cold (around 50-55°F / 10-13°C) for about 2 hours a day, 5 days a week, for at least a month. This could be done with a cooling vest or simply by lowering your home thermostat. The goal is to stimulate your body's non-shivering thermogenesis, which may increase the amount and activity of your brown fat.

Intermittent fasting protocols (specifically Alternate Day Fasting and Time-Restricted Feeding) reduce cardiovascular risk factors by lowering LDL cholesterol, triglycerides, and blood pressure, and by modulating inflammatory biomarkers such as CRP and leptin.

If you have high blood pressure or high LDL, trying an intermittent fasting protocol like 16:8 or 5:2 may help improve your lipid profile and blood pressure. However, results vary; some people see significant drops in LDL and BP, while others see no change. It is not a guaranteed fix for everyone, but it is a viable alternative to continuous calorie restriction, especially if you find daily dieting hard to stick to.

Intermittent fasting improves cardiovascular health by increasing adiponectin levels and reducing pro-inflammatory markers (CRP, IL-6, TNF-alpha) and leptin, which contributes to anti-atherosclerotic effects.

Fasting may help reduce chronic inflammation and improve arterial health by boosting adiponectin, a protective hormone. While weight loss is a major driver, the hormonal changes themselves (lower leptin, higher adiponectin) offer independent cardiovascular benefits.

Probiotic intake improves glucose homeostasis (reducing fasting glucose, HbA1c, insulin, and HOMA-IR) and liver enzymes (ALAT, ASAT) in subjects with Type 2 Diabetes and Non-Alcoholic Fatty Liver Disease (NAFLD), respectively.

If you have Type 2 Diabetes or Fatty Liver Disease, taking multispecies probiotics (containing Lactobacillus or Bifidobacterium strains) daily may help slightly lower your blood sugar, insulin levels, and liver enzymes. However, because these findings are heavily based on studies from Iran, the results may not apply universally. Continue your prescribed medications and consult your doctor before adding probiotics.

Creatine supplementation can attenuate muscle damage and oxidative stress following intense exercise, potentially aiding recovery.

If you do very intense workouts, taking creatine might help reduce muscle damage and oxidative stress. This could potentially help you recover faster, although the primary benefits are still strength and muscle growth.

Continuous positive airway pressure (CPAP) therapy for obstructive sleep apnea (OSA) significantly reduces both nocturnal and daytime systolic blood pressure in patients with refractory hypertension.

If you have high blood pressure that won't come down despite taking multiple medications, ask your doctor about sleep apnea. If you have sleep apnea, using CPAP therapy nightly can significantly lower your blood pressure, both during the day and at night, potentially improving your long-term heart health.

Engaging in resistance physical activity at least once a week is inversely associated with the prevalence of nonalcoholic fatty liver disease (NAFLD), independent of BMI, nutritional intake, and insulin resistance markers.

To reduce your risk of fatty liver disease, incorporate resistance training into your routine at least once a week. You do not need to lose weight on the scale for this to help; the act of resistance training itself appears to protect the liver, likely by improving how your body handles fat and insulin. While aerobic exercise is good, resistance training showed a stronger independent link to lower liver fat in this study.