Browse the evidence

Lower education level is inversely associated with weight gain during lockdown, suggesting socioeconomic factors influence food choices.

If you have less formal education, be aware that socioeconomic factors may make it harder to access fresh, healthy food. Focus on affordable, shelf-stable healthy options like canned beans, frozen vegetables, and whole grains to mitigate weight gain.

n-3 fatty acids may control the cytokine storm in severe respiratory infections like COVID-19 through the metabolism to specialized pro-resolving mediators.

For severe respiratory infections, medical professionals may consider n-3 fatty acids to help manage inflammation, though this is based on evidence from other critical care settings.

Metformin, an FDA-approved AMPK activator, shows promise for extending healthspan and reducing mortality in humans, though its effect on maximum lifespan in long-lived rodents remains unproven.

Metformin is a safe, widely used drug for type 2 diabetes that has been linked to reduced all-cause mortality and extended healthspan in animal models. While it shows promise for longevity, its effect on maximum lifespan in long-lived rodents is not yet proven. It is currently being tested in genetically heterogeneous mice to determine its full potential as an anti-aging therapy.

Leukocyte telomere length (LTL) is associated with older age, male gender, and Caucasian race, but its value as a general biomarker of overall human aging or age-related disease is equivocal and heavily debated due to conflicting epidemiological data.

Do not rely on leukocyte telomere length testing as a definitive measure of your biological age or health risk. Current science shows it correlates with age, sex, and race, but results are inconsistent across studies and methods. Focus on established health behaviors rather than this unproven biomarker.

Oral administration of the intestine-selective FXR inhibitor Gly-MCA prevents and reverses high-fat diet-induced and genetic obesity, insulin resistance, and hepatic steatosis in mice by reducing intestinal ceramide biosynthesis, which restores beige fat thermogenic function.

This research identifies a specific bile acid derivative (Gly-MCA) that, when taken orally, blocks a specific receptor (FXR) in the gut. This blockage reduces harmful fats (ceramides) in the intestine, which allows body fat to burn energy more effectively, leading to weight loss and better blood sugar control in obese mice. While promising, this is currently a preclinical finding in mice and not yet an available human treatment.

Fecal microbiota transplantation (FMT) from lean donors improves insulin sensitivity in diabetic subjects by increasing butyrate-producing bacteria.

While FMT is not yet a standard treatment, this research highlights that restoring a healthy gut microbiome, particularly butyrate producers, can improve insulin sensitivity in diabetics.

Calorie restriction (CR) attenuates the age-related upregulation of proinflammatory cytokines (NF-κB, IL-β, IL-6, and TNF-α), serving as a primary intervention to counteract inflamm-aging.

Adopting a calorie-restricted diet with adequate nutrients is a proven strategy to reduce chronic inflammation associated with aging. This involves eating less than your maintenance calories while ensuring you get all necessary vitamins and minerals, which helps lower inflammatory markers like IL-6 and TNF-α.

Metformin, a common diabetes drug, may delay aging and limit age-associated diseases by inducing metabolism associated with dietary restriction and blocking NF-κB activity.

Metformin is being studied for its potential to extend healthspan by mimicking the metabolic effects of calorie restriction. A major FDA-supported clinical trial is currently investigating its use in non-diabetic individuals for anti-aging purposes.

Alcohol consumption increases diet-induced thermogenesis (DIT) similarly to protein, but it does not positively affect energy balance or body weight regulation.

While alcohol does increase the calories burned during digestion (thermogenesis), it adds extra calories to your diet without helping you feel fuller or burn enough extra energy to offset the intake. Therefore, it does not help with weight management.

Sleep deprivation increases the risk of cancer development and progression by suppressing anti-tumor immune responses, specifically reducing Natural Killer (NK) cell activity and CD8+ T-cell numbers.

Maintain 7-8 hours of sleep to support your body's natural anti-tumor defenses. Sleep deprivation reduces the activity of Natural Killer (NK) cells and CD8+ T cells, which are critical for identifying and destroying cancer cells. While sleep alone is not a cure, chronic restriction creates an immunosuppressive environment that may facilitate cancer development.

Bezafibrate treatment (400 mg/day) combined with lifestyle changes normalizes dysfunctional gene expression in NAFLD by decreasing synthesis genes (ACC1, FAS) and increasing oxidation genes (CPT1a, PPARα).

For NAFLD patients, a combination of bezafibrate (400 mg/day), a strict low-calorie diet, and exercise can normalize the expression of genes involved in fatty acid metabolism. This suggests that targeting PPARα with bezafibrate may be a beneficial treatment strategy.

Hydroxytyrosol exhibits significant anticancer effects against various cancer cell lines (colon, breast, prostate, etc.) by inducing apoptosis and inhibiting proliferation, primarily through ROS generation and modulation of signaling pathways like PI3K/Akt/FOXO3a and NF-κB.

Hydroxytyrosol shows promise in laboratory studies for inhibiting cancer cell growth, particularly in colon and breast cancer models. However, these are preclinical findings. Do not use HTyr as a substitute for conventional cancer therapy. Maintain a diet rich in olive oil for general health benefits.

Hydroxytyrosol improves metabolic health in non-alcoholic fatty liver disease (NAFLD) and obesity by activating transcription factors (PPAR-α, Nrf2), inhibiting lipogenesis, and reducing hepatic inflammation and oxidative stress.

Hydroxytyrosol may support liver health and metabolic function, particularly in the context of a high-fat diet, by reducing inflammation and fat accumulation. While promising in animal studies, human data is still emerging. Focus on a balanced diet rich in olive oil for best results.

Good social engagement is modestly protective against dementia, particularly in long-term studies (≥10 years) and when adjusted for depression.

Maintain regular social interactions and a supportive social network, as this may offer modest protection against dementia, especially over the long term. Focus on activities that provide social support and network strength, as these are more consistently linked to reduced risk than subjective feelings of loneliness.

Androgen excess reduces brown adipose tissue (BAT) thermogenesis by downregulating UCP-1, contributing to the metabolic profile of PCOS.

Low BAT activity may contribute to weight gain in PCOS. While not directly treatable by a specific drug in this text, understanding this link highlights why metabolic rate might be lower than expected.

In developing countries, the obesity epidemic is primarily driven by 'nutrition transition'—defined as improved food access combined with decreased physical activity—rather than solely by individual dietary choices or lack of willpower.

If you live in a developing country or a low-income area, your environment is likely engineered to promote weight gain through cheap, energy-dense food and reduced physical activity demands. Focus on modifying your immediate environment (e.g., food purchasing, transport choices) rather than relying solely on willpower.

In developing countries, lower socioeconomic status (SES) is increasingly associated with higher obesity prevalence, reversing the trend seen in developed nations where higher SES often correlates with lower obesity.

If you have a limited budget, prioritize foods that offer better nutritional value per calorie, even if they cost more per weight. Be aware that cheap, energy-dense foods are often the default due to economic constraints.

Women in developing countries are at higher risk for obesity than men, and this gender disparity persists across income levels, with female obesity rates often exceeding male rates even in high-income countries.

Women in developing countries should be aware of the higher risk of obesity due to biological and social factors. Prioritize regular physical activity and balanced nutrition, especially as economic status changes.

The cholesterol-lowering effect of soluble dietary fibers via fermentation products (specifically propionate) is inconclusive and likely not the dominant mechanism, as in vivo animal studies often show no change in hepatic cholesterol synthesis despite blood cholesterol reduction.

Don't rely on fiber fermentation (gut health) to lower your cholesterol. Focus on viscous fibers that bind bile acids. The gut benefits of fiber are real, but for heart health, the physical property of viscosity matters more than fermentation.

Aging is associated with distinct shifts in gut microbiome composition and function, specifically an increase in Akkermansia and short-chain fatty acid production in the oldest-old, alongside a reduction in Faecalibacterium and amino acid synthesis pathways.

As you age, your gut microbiome changes in specific ways that may support longevity. Key changes include an increase in Akkermansia (often linked to metabolic health) and butyrate production, and a decrease in Faecalibacterium. While you cannot directly 'take' these bacteria, maintaining a diet rich in fibers that support these specific taxa (like polyphenols for Akkermansia) may align with these healthy aging patterns. Focus on whole foods rather than just 'diversity' supplements.

Interventions targeting the gut microbiome in older adults, such as prebiotic (pectin) or probiotic supplementation, do not significantly alter alpha or beta diversity metrics compared to placebo.

If you are older, taking prebiotics (like pectin) or probiotics may not drastically change your gut's overall diversity or short-chain fatty acid levels compared to not taking them. While not harmful, do not expect these supplements to be a 'magic bullet' for microbiome health. Focus on long-term dietary habits.

Oral butyrate supplementation prevents high-fat-diet-induced obesity and reverses established insulin resistance in murine models by reducing adiposity and improving insulin sensitivity.

While human trials are less extensive than animal studies, increasing butyrate production through resistant starches (like cooled potatoes or legumes) or direct supplementation may help manage body weight and insulin sensitivity, especially when combined with a diet high in fat. Consult a doctor before starting supplementation.

Reduced entry of OB protein into the brain, potentially due to high plasma concentrations saturating the transport system, may be a mechanism for reduced sensitivity of the OB protein pathway in obese individuals.

High levels of OB protein in the blood might block its entry into the brain, reducing its effectiveness. This is one possible reason why obesity can be resistant to natural regulatory mechanisms.

Higher daily hours of television viewing are positively associated with higher body mass index (BMI) in adult women, particularly low-income women.

For women, watching more TV per day is linked to higher body weight. This link is strongest for low-income women. To manage weight, reducing TV time may help lower overall calorie intake.