Browse the evidence

The ACTN3 missense variant rs2229456 (p.Glu635Ala) is associated with higher odds of engaging in moderate-to-vigorous physical activity (MVPA) and lower leisure screen time (LST), potentially by increasing muscle flexibility and reducing susceptibility to exercise-induced muscle damage.

This finding highlights a specific genetic variant (ACTN3 p.Glu635Ala) that may make some individuals more prone to physical activity and less prone to muscle damage. However, this is just one piece of the puzzle; lifestyle choices remain the primary driver of health outcomes.

Increased snacking frequency and reduced time between eating occasions contribute to higher energy intake and obesity, particularly among children and adults in high-income countries.

Reduce snacking frequency. The data shows that as snacking increases, so does total energy intake, especially for children. Try to consolidate eating into distinct meals rather than grazing throughout the day, and increase the time between eating occasions.

Dietary zinc deficiency risk in Africa is high (40% population at risk) primarily due to low bioavailability caused by high phytate intake from cereal-based diets, but this risk can be reduced by 90% through biofortified breeding targets.

If you live in a region where diets are heavily based on cereals like maize, you are at high risk for zinc deficiency due to phytates blocking absorption. Supporting or consuming biofortified crops (like those bred by HARVESTPLUS) is a highly effective strategy to reduce this risk by up to 90%. Diversifying your diet with animal products or fortified foods is also necessary.

High fructose intake is a significant independent environmental risk factor for NAFLD in lean, non-obese individuals, particularly children and adolescents.

If you are lean and have fatty liver, reducing sugary drinks and high-fructose foods is a critical first step. This is especially important for children and adolescents, where fructose intake was the only independent predictor of NAFLD in one study.

Adherence to a Mediterranean or Vegetarian diet (rich in fiber, fruits, vegetables, olive oil, and fish) prevents dysbiosis and reduces the risk of Inflammatory Bowel Diseases (IBD).

Adopt a Mediterranean or Vegetarian dietary pattern. Prioritize daily consumption of fruits, vegetables, whole grains, and olive oil. Include oily fish weekly. This pattern supports a healthy microbiome and reduces inflammation.

Fast-food consumption frequency is longitudinally associated with the development of obesity in adolescent girls, and fast-food outlets are more densely located in deprived areas.

For parents of adolescent girls, limiting the frequency of fast-food consumption is a key factor in preventing obesity. Additionally, be aware that fast-food outlets are often concentrated in lower-income neighborhoods, potentially increasing exposure.

Aerobic training significantly increases HDL cholesterol in middle-aged, android-obese men, whereas resistance training does not.

To improve your HDL cholesterol, engage in aerobic exercise (like skiing or brisk walking) for 40 minutes, 3 times a week, keeping your heart rate between 60-85% of your max. Resistance training alone will not significantly raise HDL.

Both aerobic and resistance training significantly reduce microalbuminuria in middle-aged, android-obese men, suggesting cardiovascular and renal protection.

Engaging in either aerobic or resistance training for 10 weeks can significantly reduce microalbuminuria, a marker of kidney stress and cardiovascular risk, in overweight middle-aged men.

Low energy availability (EA), defined as dietary energy intake minus exercise energy expenditure normalized to fat-free mass, is strongly associated with increased risk of menstrual dysfunction, poor bone health, metabolic issues, haematological detriments, psychological disorders, cardiovascular impairment, and gastrointestinal dysfunction in female athletes.

If you are a female athlete, getting enough energy is critical for your overall health and performance. Low energy availability is linked to serious health issues like menstrual dysfunction, poor bone health, metabolic problems, and psychological disorders. It also hurts your performance by decreasing your endurance, coordination, and concentration. Don't rely on BMI to judge your fueling; use screening tools like the LEAF-Q or consult a sports medicine professional if you suspect you are not eating enough to support your activity level.

Low energy availability is associated with negative performance effects including decreased training response, impaired judgement, decreased coordination, decreased concentration, irritability, depression, and decreased endurance performance in female athletes.

If you are a female athlete, getting enough energy is critical for your overall health and performance. Low energy availability is linked to serious health issues like menstrual dysfunction, poor bone health, metabolic problems, and psychological disorders. It also hurts your performance by decreasing your endurance, coordination, and concentration. Don't rely on BMI to judge your fueling; use screening tools like the LEAF-Q or consult a sports medicine professional if you suspect you are not eating enough to support your activity level.

Lower prices of fruits and vegetables are associated with lower gains in BMI, and higher availability of fruits and vegetables is inversely related to self-reported BMI.

Lower prices for fruits and vegetables are associated with lower BMI gains. Making healthy food more affordable can help improve health outcomes.

High-intensity interval training (HIIT) induces skeletal muscle molecular adaptations, including increased GLUT-4 content and mitochondrial biogenesis, which improve glucose disposal and insulin sensitivity in patients with metabolic diseases.

If you have metabolic issues like type 2 diabetes, high-intensity interval training (HIIT) can significantly improve how your muscles handle glucose. This involves short bursts of vigorous activity followed by rest, which increases GLUT-4 proteins and mitochondrial function. Consult your doctor to ensure it is safe for you, then consider protocols that challenge your peak heart rate (80-95% HRmax) for intervals of 1-4 minutes.

A single session of HIIT reduces same-day postprandial glucose excursions in individuals with impaired fasting glucose or type 2 diabetes, offering acute metabolic benefits.

Doing one session of HIIT can help lower your blood sugar spikes after meals, even if you have type 2 diabetes or impaired fasting glucose. This acute benefit occurs on the same day as the exercise, suggesting that regular HIIT sessions can help manage daily glucose fluctuations.

HIIT improves cardiovascular function in patients with metabolic diseases by increasing end-diastolic volume, stroke volume, and flow-mediated dilation, and reducing arterial stiffness.

HIIT not only helps your muscles handle sugar but also strengthens your heart and blood vessels. It increases the volume of blood your heart pumps (stroke volume) and improves the flexibility of your arteries (flow-mediated dilation), which are key markers of cardiovascular health.

Long-term resistance training reduces basal levels of C-reactive protein (CRP) in overweight, obese, and older populations, thereby mitigating low-grade systemic inflammation associated with insulin resistance and cardiovascular risk.

If you are overweight, older, or at risk for diabetes, commit to long-term resistance training (at least several months). You do not need to worry about the immediate inflammatory spike after a workout; the long-term benefit is a measurable reduction in systemic inflammation (CRP) and improved insulin sensitivity, which protects against cardiovascular disease and Type 2 Diabetes.

High consumption of whole-grain bread is associated with lower circulating levels of inflammatory (hs-CRP) and oxidative stress (GGT, ALT) biomarkers.

Incorporate whole-grain bread into your diet. This study links higher consumption of whole-grain bread to lower levels of inflammatory markers (hs-CRP) and oxidative stress indicators (GGT, ALT). While the effect size is modest, it suggests a protective benefit against chronic disease risk factors.

High consumption of red meat is associated with higher circulating levels of oxidative stress (GGT) and inflammation (hs-CRP) biomarkers, though the hs-CRP association is mediated by obesity.

Limit high consumption of red meat. This study links higher red meat intake to elevated inflammatory (hs-CRP) and oxidative stress (GGT) markers. Notably, the link to inflammation (hs-CRP) disappears when accounting for body weight, suggesting that maintaining a healthy weight is crucial to mitigating these risks.

High whole-grain bread consumption modifies the association between red meat intake and hs-CRP, attenuating the inflammatory response to red meat.

Pair red meat with whole grains. This study suggests that high whole-grain bread consumption can reduce the inflammatory impact (hs-CRP) of red meat. Consider balancing your red meat intake with whole-grain bread to potentially lower inflammation.

Weight loss interventions, including caloric restriction and bariatric surgery, reduce levels of DNA damage and improve genomic stability in obese individuals.

If you are obese, losing weight is one of the most effective ways to protect your cells from DNA damage. Whether through dietary changes or surgery, reducing body fat lowers the inflammation and oxidative stress that harm your DNA. This benefit occurs even if you don't reach a 'normal' BMI, as any reduction in obesity-related stress improves genome stability.

Positive changes in perceived neighborhood aesthetics and convenience are associated with increased neighborhood walking in men, while positive changes in convenience and reduced traffic perception are associated with increased walking in women.

If you want to walk more, focus on changing how you perceive your neighborhood. For men, noticing the aesthetics (scenery, friendliness) and convenience (distance to parks/beaches) of your route can double your likelihood of walking more. For women, focusing on the convenience of the route and ensuring traffic isn't a barrier is key. Remember, these perceptions can shift over time, especially if you start with a less positive view.

Increased television viewing is associated with higher body weights in children and adults, potentially through increased eating rather than decreased physical activity.

Limit television viewing time to reduce exposure to food advertising and mindless eating.

Maximal exercise testing protocols yield more significant predictive results for cardiovascular events and all-cause mortality than submaximal protocols when measuring heart rate recovery.

If you want to use HRR for accurate risk assessment, you must push to maximal effort during the exercise test. Submaximal efforts may not reveal the full prognostic value of your heart rate recovery.

Coingestion of caffeine (2 mg · kg–1 · hr–1) with carbohydrate (1.0 g · kg–1 · hr–1) accelerates postexercise muscle glycogen synthesis rates.

If you need to replenish glycogen very quickly (e.g., two sessions in one day), adding 2 mg/kg/hr of caffeine to your carbohydrate drink may speed up glycogen storage by 66%. However, consider the risk of sleep disruption if your next session is far in the future.

Regular exercise reduces oxidatively modified proteins in the brain and improves cognitive function through PTM processes involving histone regulation.

Regular physical activity helps protect the brain from age-related damage. It works by reducing oxidized proteins and improving how genes are regulated in the brain (via histone PTMs). This leads to better cognitive function as you age. Incorporating consistent movement into your routine is a key strategy for maintaining brain health.