Browse the evidence

Consuming ≥33% of total daily energy intake during the midday period (11:00–17:00) is associated with a lower risk of being overweight or obese compared to consuming less than 33%.

Shift your largest meal to midday (between 11:00 and 17:00). Aim to consume at least one-third of your daily calories during this window. This timing is associated with a lower risk of obesity compared to eating the same amount in the evening. You do not need to force a large breakfast; simply ensuring your main caloric intake happens earlier in the day may help regulate your overall energy balance.

Consuming ≥33% of total daily energy intake during the evening (17:00–00:00) is associated with a two-fold higher risk of being overweight or obese compared to consuming less than 33%.

Avoid consuming the majority of your daily calories after 17:00. Eating a large proportion of your energy in the evening is associated with a significantly higher risk of obesity. Try to finish your largest meals earlier in the day to mitigate this risk.

Adherence to a Paleolithic diet for 3 months significantly improves glycemic control (HbA1c), lipid profiles (lower triglycerides, higher HDL), and cardiovascular risk factors (lower blood pressure, weight, and waist circumference) compared to a standard diabetes diet in patients with type 2 diabetes.

If you have type 2 diabetes, switching to a Paleolithic diet for 3 months can significantly improve your blood sugar control, lower your blood pressure, and help you lose weight compared to following standard diabetes dietary guidelines. Focus on eating lean meat, fish, fruits, vegetables, nuts, and eggs, while avoiding grains, dairy, beans, and added sugars. You do not need to count calories or restrict portions explicitly; the diet's composition naturally leads to reduced energy intake and improved satiety. Continue your prescribed medications unless your doctor advises otherwise.

Integrative nutritional biomarkers, which combine exposure and effect data, enable precision nutrition by accounting for inter-individual genetic and epigenetic variations in response to diet.

Personalized nutrition is moving beyond one-size-fits-all diets. By using integrative biomarkers that reflect both what you eat and how your body responds (influenced by your genetics), you can receive dietary recommendations tailored to your unique biology for optimal health.

Dairy consumption is associated with small weight loss, decreased fat mass, and increased lean body mass, but does not reliably aid in weight loss through caloric restriction alone.

Dairy may help with body composition by preserving muscle and reducing fat, but it is not a magic weight-loss solution. Focus on overall diet quality.

Natural therapeutic products, including non-flavonoid polyphenols, flavonoids, and specific plant-derived foods, serve as safer alternatives or synergistic combination therapies for Type 2 Diabetes Mellitus (T2DM) by improving insulin sensitivity, reducing oxidative stress, and ameliorating complications with fewer side effects than synthetic pharmaceuticals.

Incorporate natural therapeutic products like polyphenols (resveratrol, curcumin) and flavonoids (quercetin, anthocyanins) from sources such as berries, tea, and olive oil into your diet. These can help improve insulin sensitivity and reduce oxidative stress. They are particularly useful as a safer alternative or in combination with standard pharmaceutical treatments, especially in advanced T2DM, to enhance overall treatment efficiency and reduce side effects.

Specific natural compounds, such as resveratrol, curcumin, and honey, improve glucose control and insulin sensitivity through mechanisms like activating sirtuins, inhibiting alpha-amylase, and reducing oxidative stress in pancreatic beta-cells.

Consider adding foods rich in resveratrol (grapes, berries), curcumin (turmeric), and honey to your diet. These natural compounds can help protect pancreatic beta-cells, improve insulin sensitivity, and reduce inflammation, contributing to better glucose control.

Pharmaceutical drugs for T2DM, while effective, are associated with harmful side effects, making natural therapeutic products a preferred option for prevention and early-stage management.

If you are in the early stages of T2DM or pre-diabetic, discuss with your doctor the possibility of using natural therapeutic products as a primary or adjunctive therapy. They may offer a safer profile with fewer side effects compared to long-term pharmaceutical use.

HMB supplementation attenuates muscle wasting and improves outcomes in various forms of cachexia, though clinical evidence is often confounded by mixed supplements.

For patients with muscle-wasting diseases, HMB (often in combination with other nutrients) may help preserve muscle, but evidence is not definitive because most studies use mixed supplements. Consult a doctor, as individual effectiveness is unclear.

Adherence to a Mediterranean Diet improves reproductive health in both men and women, particularly in conditions like PCOS and male infertility, by reducing oxidative stress and improving sperm quality or ovarian function.

For those struggling with fertility or PCOS, adopting an MD-style diet rich in antioxidants and healthy fats may help mitigate oxidative stress and improve hormonal balance.

Vitamin D supplementation improves muscle morphology (Type II fiber size) and function in deficient individuals, but evidence for performance benefits in healthy, non-deficient young athletes is limited.

For healthy young athletes, Vitamin D supplementation may not significantly boost strength or performance unless you are deficient. Focus on getting adequate sun exposure or dietary sources, and consider testing levels if you have risk factors (e.g., indoor lifestyle, high latitude).

Higher serum 25-hydroxyvitamin D (25(OH)D) concentrations are linearly associated with a lower risk of respiratory infections and improved lung function (FEV1 and FVC) in British adults.

Maintain adequate vitamin D levels, particularly during winter months, as higher levels are associated with fewer respiratory infections and better lung function. This is an observational finding, so while it supports general health guidelines for vitamin D, it does not prove that supplementation alone prevents all infections.

Herbal therapies for Type 2 Diabetes Mellitus (T2D), such as licorice (amorfrutins), blueberry (anthocyanins), and Astragalus (polysaccharides), can lower blood glucose and improve insulin resistance by targeting multiple metabolic pathways, including PPAR-gamma activation, Akt signaling, and inflammation reduction.

If you have Type 2 Diabetes, certain herbal extracts like those from blueberries (anthocyanins), Astragalus (polysaccharides), and licorice (amorfrutins) show promise in improving insulin sensitivity and lowering blood glucose in scientific studies. These work by targeting multiple pathways like insulin signaling and inflammation. However, they are currently viewed as complementary to standard treatments rather than replacements, and you should consult your doctor before adding them to your regimen, as human clinical data is still evolving for many specific extracts.

Attentional bias modification (ABM) training can causally influence subjective craving and consummatory behavior, particularly when delivered in multiple sessions and in naturalistic settings.

If using ABM, ensure it involves multiple sessions and is delivered in a naturalistic setting (e.g., via mobile app at home). Single lab sessions are unlikely to produce lasting behavioral changes.

Alpha-lipoic acid (ALA) supplementation significantly improves symptoms of diabetic neuropathy, representing the clearest clinical benefit of the supplement.

If you have diabetes and are experiencing nerve pain (neuropathy), alpha-lipoic acid supplementation may help alleviate symptoms. This is the most well-supported use case for ALA in diabetes management according to current reviews.

Alpha-lipoic acid improves insulin sensitivity and glucose disposal in skeletal muscle by activating AMPK and reducing triglyceride accumulation.

For individuals with insulin resistance or type 2 diabetes, ALA may help improve how muscles handle glucose and fats. This is achieved through activating AMPK, a key energy sensor in cells.

Taxes on carbonated soft drinks and saturated fat, combined with subsidies on fruits and vegetables, are associated with beneficial dietary changes (reduced energy and saturated fat intake) in simulation models, with the potential to improve population health outcomes.

Government policies that make sugary drinks and saturated fats more expensive, while making fruits and vegetables cheaper, are modeled to improve population diets. For individuals, this means these pricing strategies can be an effective tool for public health, potentially reducing NCDs, especially if they help lower-income groups reduce consumption of unhealthy items due to higher price sensitivity.

Higher amounts of sedentary behavior are associated with increased risk of all-cause, cardiovascular disease (CVD), and cancer mortality, as well as the incidence of CVD, cancer, and type 2 diabetes.

Limit your total sitting time throughout the day. While getting moderate-to-vigorous physical activity (MVPA) is important and can reduce some risks, it does not completely negate the dangers of prolonged sitting. Aim to break up long periods of sitting with light movement.

Maternal supplementation with 6400 IU/day of Vitamin D3 during lactation safely and significantly increases both maternal and infant circulating 25(OH)D levels, rendering infant oral supplementation unnecessary.

If you are breastfeeding, standard prenatal vitamins (400 IU Vitamin D) are likely not enough to keep you and your baby healthy regarding Vitamin D, especially if you have limited sun exposure. This study suggests that taking 6400 IU of Vitamin D3 daily is safe and effectively boosts Vitamin D levels in both you and your baby, potentially removing the need for separate infant drops. Always consult your doctor before starting high-dose supplementation.

Combining leptin analogs (metreleptin) with amylin analogs (pramlintide) can restore leptin sensitivity and produce significant weight loss in obesity, overcoming the resistance seen with leptin monotherapy.

For some obese individuals, combining a leptin analog with an amylin analog can successfully trigger weight loss by fixing the body's resistance to leptin. However, this approach faces significant hurdles due to side effects like antibody generation and skin reactions, which have halted further clinical development.

Performing high-intensity interval training (HIIT) in the afternoon is more efficacious than performing it in the morning for improving 24-hour blood glucose levels in men with type 2 diabetes.

If you have type 2 diabetes and perform High-Intensity Interval Training (HIIT), try scheduling your sessions for the afternoon rather than the morning. This study found that afternoon HIIT significantly lowered 24-hour blood glucose levels, whereas morning HIIT actually increased them. This suggests aligning your workout with your body's circadian rhythm may improve your metabolic control.

Exercise training improves dialysis adequacy (Kt/V) when performed intradialytically for sufficient duration (>=6 months).

If you exercise during your dialysis sessions, doing so for at least 6 months may improve the effectiveness of your dialysis (Kt/V). Shorter durations (under 2 months) may not provide this specific benefit.

In children, consuming non-sugar sweeteners is associated with a smaller increase in body mass index (BMI) z-score compared to consuming sugar, but there is no significant difference in body weight.

For children, switching from sugar-sweetened drinks to those with non-sugar sweeteners may help prevent a faster rise in BMI z-score compared to drinking sugary drinks. However, this does not necessarily translate to a difference in actual body weight. It is a modest benefit in a specific metric.

Adherence to a Mediterranean Diet may attenuate the negative cardiovascular effects associated with specific genetic polymorphisms, such as the T-allele of the TCF7L2 gene and the G-allele of the MLXIPL gene.

If you have a family history of heart disease or diabetes, adhering to a Mediterranean Diet may be particularly beneficial in mitigating your genetic risk. Consult a genetic counselor or doctor for personalized advice.