Browse the evidence

The hazardous effects of sedentary behavior on mortality are more pronounced in physically inactive people, and high levels of moderate-to-vigorous physical activity (MVPA) can attenuate but not fully eliminate the risk associated with high sedentary time.

If you sit a lot, exercise is crucial to mitigate the risk, but it may not fully erase it. Aim for at least 150 minutes of moderate-to-vigorous activity per week, but also try to stand up and move frequently during the day.

Metabolic and bariatric surgery (MBS) is recommended for individuals with BMI >35 kg/m2 regardless of comorbidity status, and for those with BMI 30-34.9 kg/m2 who have metabolic disease or fail nonsurgical treatments.

If your BMI is over 35, surgery is a recommended first-line treatment option, not just a last resort. If your BMI is between 30 and 35, you should still consider surgery, especially if you have diabetes or other metabolic issues, or if lifestyle changes haven't worked. For Asian individuals, the thresholds are lower (BMI >27.5 for surgery consideration).

Despite improvements, US adults continue to consume disproportionately high energy from low-quality carbohydrates and saturated fat remains above recommended levels.

Do not assume that 'healthy eating' is complete. Actively monitor and reduce your intake of added sugars and saturated fats, as these remain the primary dietary challenges for the average US adult.

Adherence to a Mediterranean diet increases the abundance of Faecalibacterium prausnitzii and butyrate-producing genes, while decreasing potentially proinflammatory Ruminococcus gnavus, independently of changes in total SCFA concentrations.

Eating a Mediterranean diet changes your gut bacteria to favor beneficial species like Faecalibacterium prausnitzii, which are linked to lower inflammation. This happens even if your total fiber intake doesn't change dramatically, as the *type* of fiber and plant compounds matters.

Excess body weight (BMI ≥ 25 kg/m²) is causally associated with a substantial global cancer burden, accounting for approximately 3.9% of all cancers (544,300 cases) in 2012, with the risk driven by the high prevalence of obesity in high-income countries.

Maintaining a healthy body weight is one of the most effective ways to reduce your risk of developing several types of cancer. This is not just about aesthetics; excess body fat, particularly visceral fat, creates a biological environment that promotes tumor development. Focus on sustainable lifestyle changes that support a healthy weight, especially if you live in or originate from regions with high obesity rates, as the risk scales with the prevalence of excess weight in your population.

Subcutaneous white adipose tissue (WAT) expansion is metabolically protective, whereas preferential visceral WAT expansion is associated with increased risk for insulin resistance and metabolic syndrome.

Monitor your waist circumference as a proxy for visceral fat. A high waist-to-hip ratio indicates visceral fat accumulation, which is a stronger risk factor for diabetes and heart disease than overall BMI. Prioritize strategies that favor subcutaneous fat storage or prevent visceral accumulation, such as regular aerobic exercise and stress management.

Insulin resistance in skeletal muscle and adipose tissue, characterized by impaired GLUT4 translocation, is a primary driver of whole-body hyperglycemia and type 2 diabetes.

Maintaining insulin sensitivity through regular physical activity (which stimulates GLUT4 translocation independently of insulin) and managing body fat levels are critical for preventing the transition from insulin resistance to type 2 diabetes.

High dietary fructose intake promotes non-alcoholic fatty liver disease (NAFLD) and hepatic insulin resistance by stimulating de novo lipogenesis via GLUT2 and GLUT5 transporters.

Limiting high-fructose corn syrup and excessive free fructose in processed foods is more effective for preventing liver fat accumulation than limiting glucose alone, as fructose uniquely drives hepatic lipogenesis.

Adjusting self-reported dietary intake data for total daily energy intake significantly reduces measurement error and improves the validity of relative risk estimates in nutritional epidemiology.

When analyzing diet-health relationships, always adjust intake data for total energy. This corrects for common reporting errors and makes your findings more reliable.

Skeletal muscle is responsible for over 80% of postprandial glucose uptake, making it the primary driver of whole-body insulin resistance and glucose homeostasis.

Your skeletal muscle is the main engine for processing sugar from your food. When muscle function declines (due to aging or inactivity), your body struggles to manage blood sugar, leading to insulin resistance. Prioritizing muscle maintenance through activity is a fundamental strategy for metabolic health.

Exercise and insulin stimulate glucose uptake via distinct, independent signaling pathways that both converge on GLUT4 translocation.

Exercise improves blood sugar control through mechanisms that are separate from insulin. This means exercise can be beneficial even for those with severe insulin resistance, as it bypasses some of the defective insulin signaling pathways.

Digital cognitive behavioral therapy (dCBT) for insomnia significantly improves functional health, psychological well-being, and sleep-related quality of life compared to sleep hygiene education, with these improvements mediated by the reduction in insomnia symptoms.

If you suffer from insomnia, digital CBT (like the Sleepio program) is a highly effective, evidence-based treatment. It not only improves your sleep but also significantly boosts your daytime health, mood, and overall quality of life. This treatment is delivered online, making it accessible, and has been shown to be superior to standard sleep hygiene advice in large-scale trials.

Front-of-package (FOP) nutrition labels significantly improve consumers' ability to identify healthier products, but their ability to nudge actual purchase behavior or consumption toward healthier choices is limited.

Use Front-of-Package labels to quickly scan for healthier options among similar products, as they effectively aid identification. However, do not rely on these labels alone to control portion sizes or total calorie intake, as they often trigger a 'health halo' that may lead to consuming more of unhealthy 'vice' products. For actual dietary changes, cross-reference with the full Nutrition Facts Panel or other nutritional data.

Interpretive nutrient-specific labels (e.g., Traffic Light) improve health perceptions for both 'virtue' (healthy) and 'vice' (unhealthy) products, but only increase purchase intention for virtue products.

When using nutrient-specific labels like Traffic Lights, be aware that they may make you perceive unhealthy ('vice') products as healthier than they are, without necessarily making you buy them. However, they do successfully encourage the purchase of healthy ('virtue') products. Use these labels to reinforce good choices, but do not assume a 'green' label on a junk food item makes it a healthy choice.

Pharmacological inhibition of DPP-4 improves glycemic control in Type 2 Diabetes by preventing the degradation of endogenous incretin hormones (GLP-1 and GIP), thereby enhancing glucose-dependent insulin secretion and suppressing glucagon.

DPP-4 inhibitors (like vildagliptin, sitagliptin) are oral medications that help your body manage blood sugar more effectively by keeping your natural 'incretin' hormones (GLP-1 and GIP) active longer. They are safe, well-tolerated, and do not typically cause low blood sugar on their own. They work best when your blood sugar is high, stimulating insulin only when needed.

Obesity and advanced age are the primary drivers of the increasing global prevalence of obstructive sleep apnea (OSA).

Maintaining a healthy weight and managing age-related changes are key to preventing OSA. If you are overweight or older, be aware of the increased risk and seek screening if you have symptoms like snoring or daytime sleepiness.

Modifiable risk exposures, specifically dietary risks, high systolic blood pressure, high body mass index, high total cholesterol, high fasting plasma glucose, tobacco smoking, and low physical activity, are the primary drivers of the large geographic disparities in cardiovascular disease burden across US states.

To lower your cardiovascular disease risk, focus on the major modifiable factors identified: improve your diet, manage your blood pressure and cholesterol, maintain a healthy weight, control blood glucose, avoid smoking, and increase physical activity. These are the primary drivers of CVD burden, and addressing them can significantly reduce your risk, regardless of where you live.

EPA and DHA modify cell membrane structure and function, leading to altered lipid mediator production (eicosanoids, resolvins, protectins) and gene expression, which underlies their anti-inflammatory and immune-modulating effects.

Consuming EPA and DHA changes how your cells work. They become more fluid, produce different signaling molecules (some anti-inflammatory), and change which genes are turned on or off. This is how fish oil exerts its health benefits.

Automated insulin delivery (AID) systems significantly improve glycemic control in people with type 1 diabetes by increasing time in range and reducing hypoglycemia compared to other therapies.

If you have Type 1 Diabetes, an Automated Insulin Delivery (AID) system is a highly effective tool to improve your blood sugar control. It automatically adjusts your insulin based on real-time glucose readings, helping you spend more time in your target range and less time in dangerous low or high states. While it still requires you to count carbs and announce meals, the system handles the fine-tuning. Ensure you receive proper training and support from your healthcare provider to get the most benefit and address any access barriers.

Short-chain fatty acids (SCFAs) like butyrate, produced by gut bacteria from dietary fiber, have anti-inflammatory, anti-cancer, and barrier-integrity functions, and their production declines with age and frailty.

Eat enough dietary fiber (fruits, vegetables, whole grains) to feed your gut bacteria. They will produce SCFAs like butyrate, which protect your gut lining, reduce inflammation, and support metabolic health. This is especially important as you age.

Cold water immersion (temperature <15°C) and cryotherapy reduce DOMS, but they do not significantly alter inflammatory markers (IL-6, CRP) or muscle damage markers (CK) after a single session.

If you want to feel less sore after a hard workout, try a 11-15 minute cold water bath (below 15°C) immediately after. It will help you feel better and less tired, but don't expect it to actually repair your muscle tissue or lower inflammation markers in your blood.

Compression garments and immersion significantly reduce subjective DOMS and perceived fatigue, but they do not significantly alter blood markers of muscle damage (CK) or inflammation (IL-6, CRP).

Wear compression garments for 24 hours after intense exercise to help manage pain and tiredness. They will make you feel better, but they will not actually repair your muscle tissue or lower inflammation in your blood.

Global prevalence of vitamin D deficiency (serum 25(OH)D <30 nmol/L) is 15.7%, with significantly higher rates in high-latitude regions, winter-spring seasons, females, and lower-middle-income countries.

Vitamin D deficiency is a global issue affecting roughly 16% of adults, with higher risks in winter, at high latitudes, and for women. To mitigate this, prioritize Vitamin D supplementation or consumption of fortified foods, especially if you live in northern regions, wear covering clothing, or have limited sun exposure. Regular testing of serum 25(OH)D levels is recommended to ensure adequacy.

Ketone bodies (KBs) serve as an efficient energy source that bypasses glycolysis, promoting mitochondrial oxidative metabolism and reducing oxidative stress.

Your brain can run efficiently on ketone bodies produced by the ketogenic diet. These molecules enter the Krebs cycle directly, bypassing the slower glycolytic pathway, which enhances mitochondrial energy production and reduces oxidative stress. This metabolic shift is central to the diet's benefits for neurological and metabolic health.