Browse the evidence

Adjunctive therapies such as pramlintide, metformin, and GLP-1 receptor agonists can improve glycemic control and promote weight loss or weight neutrality in Type 1 Diabetes when added to insulin therapy.

If you have Type 1 Diabetes and are struggling with weight gain from insulin, ask your doctor about adjunctive therapies like pramlintide, metformin, or GLP-1 agonists. These medications may help you lose weight or maintain your weight while improving your blood sugar control. They are not a replacement for insulin but can be added to your regimen.

Obstructive sleep apnea (OSA) is strongly correlated with obesity, where upper airway fat deposits narrow the airway and decrease muscle activity, leading to hypoxic episodes that cause tissue hypoxia and subsequent atherosclerosis.

If you have obesity, getting screened for sleep apnea is critical because the resulting sleep fragmentation and hypoxia drive hormonal imbalances (like increased ghrelin and decreased leptin) that make weight loss harder and increase cardiovascular risk. Treating OSA (e.g., with CPAP) and improving sleep duration can help restore hormonal balance and support weight management efforts.

Short sleep duration (less than 7 hours) is associated with increased obesity risk, visceral obesity, and metabolic syndrome due to hormonal imbalances (increased ghrelin, decreased leptin) and increased caloric intake.

Aim for at least 7 hours of sleep per night. Short sleep disrupts hormones (ghrelin and leptin) that control hunger, making you more likely to overeat and gain weight. Improving sleep duration is a key strategy for weight management.

Intentional weight loss in unhealthy individuals (those with obesity-related risk factors or diabetes) reduces all-cause mortality risk.

If you are obese and have health conditions like diabetes or high blood pressure, losing weight intentionally is likely to improve your longevity. Focus on sustainable lifestyle changes that address these specific health risks.

Social media dependence during lockdown increases sedentary time and causes emotional detachment, although it can be used as a tool for fitness motivation.

Limit social media scrolling to prevent emotional detachment and excessive sedentary time. Use social media actively for fitness motivation (e.g., following trainers, watching workout videos) rather than passively consuming negative news or entertainment.

Dietary restriction (DR) and intermittent fasting (IF) extend lifespan and improve health markers in animal models and humans, with some evidence suggesting greater longevity benefits in females, though IF may be more feasible for women.

Dietary restriction and intermittent fasting can improve health and potentially extend lifespan, with some animal studies showing greater benefits for females. For women, intermittent fasting (e.g., eating normally on 5 days and restricting calories on 2 non-consecutive days) is a feasible way to reduce weight and improve insulin sensitivity without the extreme deprivation of continuous DR. Consult a healthcare provider before starting, especially if you have underlying health conditions.

In older adults (50+), muscle mass and muscle strength are positively correlated, but comorbidities like diabetes, heart failure, and obesity significantly reduce muscle strength independent of muscle mass.

If you are over 50, having more muscle mass helps your strength, but it doesn't guarantee it. If you have diabetes, heart disease, or obesity, your muscles may be less efficient at producing force. Prioritize resistance training that focuses on strength and function, not just muscle size, and manage your chronic conditions to preserve muscle quality.

Consumption of chickpeas and hummus is associated with lower body mass index (BMI), reduced waist circumference, and lower likelihood of obesity compared to non-consumers.

Include chickpeas or hummus in your diet regularly. Observational data suggests people who eat these foods tend to have lower body weight and waist circumference, likely due to the filling nature of their fiber and protein.

Aerobic rehabilitation exercise (including yoga, tai chi, and qigong) reduces psychological stress and improves sleep quality in high-stress medical staff.

If you are a healthcare worker under high stress, incorporate simple, low-impact exercises like yoga, tai chi, or qigong into your routine. These activities are specifically noted to help reduce psychological stress and improve sleep quality, which are critical for recovery during high-pressure periods.

A digital music and movement intervention (danceSing Care) is feasible and improves anxiety, depression, and sleep satisfaction in older adults in care homes.

Consider digital music and movement interventions, such as danceSing Care, to improve anxiety, depression, and sleep satisfaction in older adults living in care homes.

Dietary non-digestible carbohydrates (fiber) serve as the primary carbon source for gut bacteria, and their fermentation into short-chain fatty acids (SCFAs) like butyrate regulates mucosal immune homeostasis by influencing T-cell differentiation and barrier integrity.

Prioritize non-digestible carbohydrates (fiber) from diverse plant sources as your primary fuel for gut bacteria. This fermentation process produces short-chain fatty acids like butyrate, which are critical for maintaining the intestinal barrier and regulating immune cells (Tregs and Th17). A lack of fiber leads to reduced bacterial diversity and increased susceptibility to inflammation.

Specific bacterial metabolites, particularly short-chain fatty acids (SCFAs) like butyrate and polysaccharides like PSA, directly modulate adaptive immunity by promoting Treg differentiation and suppressing pro-inflammatory Th17 responses.

To support immune balance, focus on consuming fiber-rich foods that feed your gut bacteria to produce SCFAs like butyrate. These metabolites help expand regulatory T cells (Tregs) which calm inflammation, while suppressing excessive inflammatory Th17 responses. This is a key mechanism for preventing autoimmune and inflammatory conditions.

Dietary fermentable carbohydrates (FC) and their fermentation product, short-chain fatty acids (SCFA), activate the G-protein-coupled receptor FFA2 (GPR43) on colonic L-cells, stimulating the secretion of anorexigenic hormones PYY and GLP-1, which reduces food intake and regulates energy homeostasis.

To leverage the body's natural appetite-regulating hormones, prioritize foods rich in fermentable fibers (like fruits, vegetables, and resistant starches) over non-fermentable fibers or refined grains. These fibers feed gut bacteria to produce short-chain fatty acids, which activate receptors that signal fullness to your brain. Avoid SCFA supplements as they are absorbed too early in the digestive tract to work effectively on these specific receptors.

Brown and beige adipose tissue (BAT) enhances systemic glucose tolerance and insulin sensitivity through increased energy expenditure, glucose uptake, and secretion of beneficial factors (batokines), although their role in human insulin resistance resolution is complex and context-dependent.

Activating brown fat through cold exposure or exercise can improve glucose tolerance and insulin sensitivity by burning energy and taking up glucose. However, the extent of this benefit in humans varies, and it is not a standalone cure for obesity-induced insulin resistance.

Increased consumption of ultra-processed foods (UPFs) is strongly associated with rising obesity prevalence, driven by high energy density, low nutritional quality, and behavioral factors like rapid eating and reduced satiation.

Focus on reducing ultra-processed foods (UPFs) like sodas, chips, and ready meals, which have surged in consumption and correlate with obesity. UPFs are energy-dense, low in fiber, and eaten quickly, leading to overconsumption. Prioritize whole or minimally processed foods to improve satiety and nutritional quality.

Social jetlag exceeding 2 hours is associated with a 2-fold increased risk of metabolic syndrome and diabetes/prediabetes in adults under 61 years of age.

If you are under 61, try to keep your sleep schedule consistent between weekdays and weekends. A difference of more than 2 hours in your midpoint sleep time (social jetlag) is linked to a significantly higher risk of metabolic syndrome and diabetes. You don't need perfect sleep, but minimizing the shift between work and weekend sleep times can help protect your metabolic health.

Implementing dietary diversification through agricultural biodiversity (increasing consumption of indigenous, nutrient-rich traditional foods) improves micronutrient status and reduces the risk of chronic diseases compared to simplified, cereal-dependent diets.

Shift your diet away from relying heavily on cheap, processed cereals (like white rice and refined flour) and incorporate more locally available, traditional vegetables, legumes, and spices. These foods are often richer in essential minerals and protective plant compounds. If traditional preparation is time-consuming, look for or advocate for improved processing methods that make these healthy local foods more convenient to eat daily.

Dietary diversity, specifically the consumption of diverse plant foods including indigenous leafy vegetables and spices, is associated with reduced risk of chronic diseases (cardiovascular, diabetes, cancer) and improved longevity.

Eat a wide variety of plant foods, especially colorful vegetables, fruits, legumes, and spices. These provide protective compounds (antioxidants, phytochemicals) that help prevent chronic diseases like heart disease and diabetes, beyond just providing calories.

Low-carbohydrate, high-protein, low-fat diets mitigate the negative side effects of standard low-carb diets (such as lean mass loss and calcium excretion) while preserving fat loss benefits.

If you choose a low-carb diet, make sure it is also high in protein and low in fat. This combination helps you keep your muscle, protects your bones by providing enough calcium, and keeps you full, making it easier to stick to the diet and lose fat.

Physical inactivity in older adults (55+) is significantly associated with functional limitations, depression, poor memory, and a low sense of meaning in life, with prevalence varying from 4.9% to 29% across Europe.

For older adults, staying active is not just about fitness but is linked to mental well-being and functional independence. If you are inactive, consider that physical limitations, depression, or a lack of life purpose might be contributing factors. Addressing these underlying issues through social support, cognitive strategies, and tailored physical activity programs can help break the cycle of inactivity and improve quality of life.

Deep-water running (with buoyancy belt) is an effective recovery method for restoring muscle strength and reducing perceived soreness following plyometric exercise, though it does not prevent delayed-onset muscle soreness (DOMS).

If you have access to a pool and a buoyancy belt, use it for 30 minutes at a moderate intensity for 3 days after intense plyometric training (like heavy jumping). It helps restore strength faster and makes you feel less sore during the session, even if it doesn't stop muscle damage markers.

Acute sarcopenia in post-COVID-19 patients is driven by a multi-factorial mechanism involving hyper-inflammatory cytokine storms, mitochondrial dysfunction, and immobility, leading to rapid muscle mass and strength loss.

If you have recovered from severe COVID-19, expect some muscle loss due to the illness's inflammatory impact. Prioritize early nutritional support (high protein) and gradual, supervised physical rehabilitation to counteract this loss, rather than assuming it is permanent.

Low-glycemic index diets promote weight loss and reduce body fat compared to high-glycemic index diets, primarily by enhancing satiety, minimizing postprandial insulin secretion, and increasing fat oxidation.

To manage your weight, choose low-glycemic index carbohydrates like legumes, whole grains, and most fruits. These foods keep you fuller for longer and help your body burn fat rather than storing it. Avoid high-glycemic foods like white bread and potatoes, which can lead to increased hunger and fat gain.

DHA supplementation significantly reduces blood pressure and heart rate, whereas EPA supplementation does not produce these specific hemodynamic effects.

If you are looking to lower blood pressure or heart rate, DHA supplementation (around 3-4g/day) appears more effective than EPA. Generic fish oil mixes may not provide these specific hemodynamic benefits because EPA does not seem to lower BP or HR in humans, even though it lowers triglycerides like DHA does.