Browse the evidence

Higher serum glucose levels are positively correlated with bone mineral density in non-diabetic postmenopausal women, contradicting the assumption that hyperglycemia always reduces BMD.

In non-diabetic postmenopausal women, slightly higher glucose levels within the normal range are associated with better bone density, though this does not mean high sugar intake is beneficial.

Higher serum HDL cholesterol is associated with higher bone mineral density at the femoral trochanter and a lower risk of vertebral fractures in postmenopausal women.

Maintaining healthy lipid profiles, including HDL, may support bone health in postmenopausal women, though the mechanism is not fully understood.

The evolution of the large human brain required high-quality energy sources (meat/fat) and efficient metabolic systems, which co-evolved with the ability to store fat, creating a biological predisposition to obesity in modern environments.

Your large brain requires significant energy. Evolutionarily, this was supported by efficient fat storage. In modern times, this means your biology is optimized for survival in scarcity, making weight management challenging in an environment of abundance.

Urbanization-driven reductions in physical activity (PAL) of 400-800 kcal/day are the primary driver of population-level obesity, outweighing individual behavioral choices.

Focus on environmental changes rather than just individual willpower. If you live in an urban area, recognize that your daily energy expenditure is likely significantly lower than previous generations due to transport and work changes. Compensate by consciously increasing physical activity or adjusting food intake to match this new baseline.

Metformin use is associated with reduced cancer incidence and mortality in diabetic patients, with specific benefits observed in HER2-positive breast cancer and prostate cancer recurrence.

If you have type II diabetes, metformin is a standard treatment that may also offer protective benefits against certain cancers. Discuss with your doctor if metformin is appropriate for you, especially if you have a family history of breast or prostate cancer. Do not take metformin solely for cancer prevention if you do not have diabetes.

Administration of Meteorin-like protein (METRNL) attenuates lipid-induced inflammation and insulin resistance in skeletal muscle by activating AMPK and PPARδ signaling pathways, leading to increased fatty acid oxidation and reduced pro-inflammatory cytokine expression.

This research suggests that the metabolic benefits of exercise are partly driven by specific proteins (like METRNL) released by muscles, which directly improve insulin sensitivity and reduce inflammation. While this specific protein is not yet a commercial supplement, the finding supports the importance of resistance training and physical activity for managing metabolic health, independent of weight loss or calorie counting.

Vitamin D supplementation does NOT improve muscle strength (1-RM) or power in young athletes if serum levels do not exceed 40 ng/mL.

Don't expect Vitamin D to make you stronger if your levels are only 'normal'. If you are supplementing for performance, aim for >40 ng/mL. If your levels stay below 40 ng/mL, you likely won't see strength gains, even if you correct a deficiency.

Fecal microbiota transplantation (FMT) from lean donors improves peripheral and hepatic insulin sensitivity in patients with metabolic syndrome.

For some patients with metabolic syndrome, transferring healthy gut bacteria from lean donors via FMT can improve how their body uses insulin. This is a medical procedure, not a DIY fix, and is currently an area of active research for treating metabolic disorders.

Dietary supplements, particularly multi-ingredient weight loss products and illicit anabolic steroids, are a significant and increasing cause of drug-induced liver injury (DSILI), often leading to acute liver failure and transplantation.

Do not assume dietary supplements are safe simply because they are marketed as 'natural' or 'for health.' Products like green tea extract, usnic acid (found in fat burners), and anabolic steroids carry a real risk of severe liver injury, including acute liver failure. If you are taking these supplements, be aware of symptoms like jaundice or fatigue, and disclose their use to your healthcare provider, as they are often underreported.

Anabolic androgenic steroids (AAS) used for bodybuilding cause a distinct phenotype of liver injury characterized by high bilirubin levels with relatively low transaminases, often leading to cholestasis and liver neoplasms.

If you are using anabolic steroids for bodybuilding, be aware that they can cause serious liver damage, including cholestasis, liver tumors, and acute liver failure. Symptoms may include jaundice (yellowing of skin/eyes) and abdominal pain. Regular liver function monitoring is crucial, and you should discuss your steroid use with a healthcare provider.

Green tea extract, particularly in concentrated supplement form, can cause hepatocellular liver injury, including acute liver failure requiring transplantation, whereas green tea infusion is generally safe.

Drinking green tea is generally safe and healthy. However, be cautious with green tea extract supplements, especially if you are fasting or taking high doses, as they can cause liver injury. If you experience symptoms like nausea, abdominal pain, or jaundice, stop taking the supplement and consult a healthcare provider.

People with exceptional longevity (age 95+) do not exhibit distinct lifestyle factors (BMI, smoking, alcohol, physical activity, diet) compared to the general population of the same birth cohort.

Do not assume that extreme longevity requires a 'perfect' lifestyle. This study of centenarians shows they had similar BMI, smoking, and activity levels to the general population. While healthy habits are beneficial for the average person, they are not the exclusive key to extreme longevity, which may involve complex genetic interactions. Focus on sustainable health rather than perfection.

Ectopic expression of brown adipose tissue uncoupling protein 1 (UCP1) in skeletal muscle or white adipose tissue promotes fatty acid oxidation and confers resistance to diet-induced obesity.

Current science shows that artificially inducing brown fat proteins (UCP1) in muscle or white fat can prevent obesity in mice, but this is not yet a viable human treatment. Do not rely on 'beiging' strategies for weight loss until safe, effective pharmacological induction methods are developed.

Moderate induction of UCP1 in human white adipocytes via PPARγ co-activator-1 increases palmitic acid oxidation and may increase metabolic energy expenditure.

Research indicates that inducing UCP1 in white fat can double fatty acid oxidation in lab settings. However, this is currently an experimental concept using genetic vectors, not a available treatment. Focus on proven methods like caloric deficit and exercise.

Flavonoids exert antiobesity effects by modulating lipid metabolism, reducing food intake, and regulating gut microbiota.

Incorporate flavonoid-rich foods (like berries, tea, citrus fruits) into your diet as part of a balanced approach to weight management. While they may offer some benefits, they are not a substitute for a healthy diet and exercise.

Snoring during pregnancy is associated with an increased risk of gestational diabetes mellitus (GDM), with the risk being particularly elevated in overweight women.

If you snore frequently during pregnancy, especially if you are overweight, mention it to your doctor. It may be a sign of sleep apnea, which can increase your risk of gestational diabetes.

Chronic, high-dose anabolic steroid use in weightlifters causes pathological cardiac hypertrophy, myocardial fibrosis, and increased risk of life-threatening arrhythmias and thrombosis.

If you are using high-dose anabolic steroids for bodybuilding, you are at significant risk for heart failure, blood clots in the heart, and sudden cardiac death due to arrhythmias. These risks are not just theoretical; they are documented in weightlifters. The structural damage to the heart (fibrosis and thickening) may not be fully reversible even after stopping the drugs. Medical monitoring is critical, but cessation is the only way to potentially mitigate further damage.

Cessation of anabolic steroid use can lead to partial reversal of cardiac hypertrophy and improvement in left ventricular function, though fibrosis may persist.

If you stop using anabolic steroids, your heart function (how well it pumps) and wall thickness may improve significantly within months. However, the scarring (fibrosis) inside the heart muscle may not go away. This means you are not 'cured' of the risk, but your prognosis is better than if you continued use.

Myostatin inhibition via antibody administration significantly increases muscle mass and strength in aged animal models, representing a promising therapeutic strategy for sarcopenia.

This paper highlights myostatin inhibition as a promising drug target for sarcopenia, showing significant muscle gains in aged mice. However, this is not a current consumer intervention. For now, resistance training combined with amino acid supplementation remains the best practical strategy to prevent age-related muscle loss.

Administration of growth hormone (GH) or IGF-1 reverses age-related cardiovascular deficits, including increased coronary blood flow, capillary density, and myocardial contractility, in aged animals and humans with heart failure.

If you are diagnosed with adult-onset growth hormone deficiency or have heart failure, GH replacement therapy may improve your heart's pumping ability and blood flow. However, this is a prescription medication with significant risks, including potential cancer promotion and diabetes. It is not recommended for healthy aging individuals without a clear deficiency, and long-term safety data is lacking. Consult an endocrinologist.

SIRT3 suppresses lipogenesis in hepatocytes by downregulating the expression of Stearoyl-CoA desaturase 1 (SCD1).

Reducing the intake of saturated fats and maintaining metabolic health may help regulate SCD1, a key enzyme in fat synthesis. This complements the autophagy mechanism by reducing the load of new fat entering the liver.

In healthy centenarians, a higher plasma IGF-I/IGFBP-3 molar ratio is significantly associated with improved insulin action (higher whole body glucose disposal) and a more favorable lipid profile (lower triglycerides, free fatty acids, and LDL cholesterol).

For those seeking longevity, maintaining a healthy body composition and insulin sensitivity appears linked to a favorable IGF-I/IGFBP-3 balance. While you cannot directly 'dose' this ratio, the findings suggest that preserving insulin sensitivity and managing body fat may help maintain this hormonal balance, which is associated with better metabolic health in extreme old age.

Maintaining cytoplasmic and mitochondrial NADPH levels is a critical pro-longevity strategy because NADPH drives the recycling of antioxidants (glutathione and thioredoxin) and declines with age, contributing to oxidative stress and tissue dysfunction.

Focus on supporting your body's natural ability to produce and maintain NADPH, rather than relying solely on over-the-counter antioxidant supplements. Strategies that support NAD+ levels (like exercise or specific dietary patterns that boost NAD+ precursors) may indirectly support NADPH pools, as NADP+ is synthesized from NAD+. The paper suggests that maintaining the balance of these redox couples is more critical for longevity than high-dose antioxidant supplementation alone.

Oral administration of Lactobacillus plantarum strain Ln4 (5x10^8 CFU/day) attenuates diet-induced obesity, reduces epididymal fat mass, and improves insulin resistance in high-fat diet-fed mice.

This study suggests that consuming Lactobacillus plantarum strain Ln4 (500 million CFU daily) may help mitigate weight gain and improve insulin sensitivity in individuals consuming a high-fat diet. However, these results are from mice; human applicability is not yet established. Do not replace standard medical care with probiotics.