Browse the evidence

Higher Body Mass Index (BMI) is positively correlated with an increased risk of developing type II diabetes, with risk increasing significantly at BMI >35 kg/m2 and at lower BMI thresholds for South Asian, Black, and Chinese populations compared to White individuals.

If you have a family history of diabetes or belong to high-risk ethnic groups (South Asian, Black, Chinese), do not rely on BMI alone to assess your risk. Even a 'normal' BMI (e.g., 24-26) may carry higher diabetes risk for you than for a White individual with a BMI of 30. Prioritize waist circumference measurements and regular blood glucose screening over weight alone.

Higher Body Mass Index (BMI) is positively correlated with an increased risk of developing hypertension, with risk increasing significantly at BMI >30 kg/m2, although physical activity can mitigate this risk.

If you have a high BMI, your risk for high blood pressure is elevated, but it is not inevitable. Engaging in regular physical activity can significantly reduce this risk, even if your weight does not change drastically. Focus on movement as a protective factor alongside weight management.

Childhood BMI is a reliable predictor of chronic diseases and mortality in adulthood, with higher childhood BMI correlating with increased risks of cardiovascular death, type II diabetes, and endometrial cancer.

Maintaining a healthy BMI during childhood is crucial for long-term health. High childhood BMI is a strong predictor of adult diabetes, cardiovascular issues, and certain cancers. Prioritize healthy sleep habits and nutrition early, as these patterns tend to persist into adulthood.

Aging is driven by interconnected molecular mechanisms including DNA damage, telomere attrition, mitochondrial dysfunction, and NAD+ loss, which can be mitigated by interventions such as calorie restriction, improved sleep, and enhanced physical activity.

Focus on foundational lifestyle factors known to support cellular health: maintain a caloric balance (avoiding excess), prioritize sleep quality, and engage in regular physical activity. These behaviors target the molecular drivers of aging (DNA damage, mitochondrial function, NAD+ levels) identified in current research.

Ether-linked phosphatidylethanolamines (specifically PE-P and PE-O) are associated with lower insulin resistance (SSPG) and healthier metabolic profiles, contrasting with other lipid classes like Ceramides and TAGs which increase with IR.

Not all phosphatidylethanolamines are equal. Ether-linked forms (PE-P and PE-O) are associated with lower insulin resistance, while standard PEs and Ceramides are linked to higher resistance. This highlights the importance of lipid subclass specificity in metabolic health.

Global estimates indicate that more than 5 billion people do not consume enough iodine, vitamin E, or calcium, and more than 4 billion do not consume enough iron, riboflavin, folate, or vitamin C, based on dietary intake data excluding fortification and supplementation.

This analysis highlights that despite global efforts, a significant portion of the world's population does not get enough essential micronutrients like iodine, calcium, iron, and vitamins from food alone. Public health strategies need to target these specific gaps, potentially through fortification, supplementation, or dietary diversification, especially in regions with high inadequacy rates.

Women have a higher prevalence of inadequate intake than men for iodine, vitamin B12, iron, selenium, calcium, riboflavin, and folate, while men have higher inadequacy for magnesium, vitamin B6, zinc, vitamin C, vitamin A, thiamin, and niacin.

Nutritional needs differ between men and women. Public health interventions should consider these differences to effectively address specific micronutrient gaps in each sex.

High-intensity physical activity, particularly when performed in the evening or close to bedtime, is associated with poor sleep quality and difficulty initiating sleep.

If you exercise in the evening, avoid high-intensity workouts within 3 hours of bedtime. Opt for moderate intensity or finish your session earlier in the evening. High-intensity or long-duration (>90 min) evening exercise is linked to poorer sleep quality.

The COVID-19 pandemic caused a significant overall decrease in physical activity and mobility, alongside a significant increase in sedentary behavior, across diverse global populations.

During periods of restricted mobility or facility closures, expect a significant drop in physical activity. To mitigate this, prioritize utilizing available outdoor spaces (parks, trails) or adapting home environments, as access to these resources is a key determinant of maintaining activity levels during crises.

Severe sedentary behavior increases the risk of sleep disturbance, and this association is significantly mediated by elevated blood-cell-based inflammatory biomarkers (WBC, NEU, NLR, SII).

If you sit for more than 480 minutes a day (severe sedentary behavior), your risk of sleep disturbance increases. This risk is partly driven by your body's inflammatory response (measurable by blood tests). To mitigate this, you must break up long periods of sitting with movement, as this reduces the inflammatory burden that disrupts sleep.

Vigorous or moderate exercise significantly reduces the risk of sleep disturbance in individuals with severe sedentary behavior, although this benefit is not mediated by the measured blood-cell-based inflammatory biomarkers.

If you sit for more than 8 hours a day, doing 150 minutes of moderate or 75 minutes of vigorous exercise per week significantly lowers your risk of sleep problems. However, this benefit is specific to those with high sitting times; for those who are already active, the added benefit on sleep risk was not statistically significant in this study.

Zinc is an essential micronutrient required for over 300 enzymes and 1000 transcription factors, playing critical roles in protein synthesis, DNA synthesis, immune function, and insulin stability.

Ensure adequate dietary zinc intake, prioritizing animal sources like oysters, meat, and dairy for better bioavailability. If you have conditions affecting absorption (like malabsorption syndromes) or are in a high-risk demographic (pregnant women, elderly), consider monitoring levels or supplementing, as zinc is critical for immune function and enzyme activity.

Excessive zinc intake inhibits the absorption of copper and iron, potentially leading to copper deficiency and anaemia, respectively.

If you are supplementing with zinc, be aware that high doses can block copper and iron absorption. Monitor your levels and consider balancing your intake or spacing out supplements if taking high doses long-term.

Randomized trials in children aged six months to twelve years showed that zinc supplementation reduces all-cause and infectious disease mortality and has a minor positive impact on linear growth.

For children in high-risk or deficient regions, zinc supplementation is a critical intervention to reduce mortality and support growth.

Step intensity (cadence) is positively correlated with step count and independently associated with lower risk of chronic diseases, though the relationship is less consistent than step count alone.

While total steps are the primary driver, walking faster (higher cadence) adds additional benefit. However, you do not need to obsess over speed; simply increasing your total daily steps will likely increase your average cadence and provide protection.

Dietary fiber (specifically fermentable fibers like pectin) reduces the production of indole, a precursor to the uremic toxin indoxyl sulfate, by triggering catabolite repression of the tnaA gene in indole-producing gut bacteria (e.g., E. coli).

To support gut health and potentially reduce the production of harmful metabolites like indole, incorporate fermentable fibers (such as pectin found in apples) into your diet. This encourages beneficial bacteria to produce protective metabolites (ILA, IPA) and suppresses the production of indole, which is linked to chronic kidney disease risk.

Consumption of polyphenol-rich foods (e.g., fruits, vegetables, tea, cocoa) alters gut microbiota composition by promoting beneficial bacteria (Lactobacillus, Bifidobacterium) and inhibiting harmful pathogens, thereby reducing inflammation and improving metabolic health.

Increase your intake of polyphenol-rich foods such as berries, dark chocolate, green tea, and olive oil. These compounds feed beneficial gut bacteria like Lactobacillus and Bifidobacterium while inhibiting harmful ones. This process reduces inflammation and supports metabolic health, even if the polyphenols themselves are processed by gut bacteria rather than directly absorbed.

The Western diet, high in refined carbohydrates, saturated fats, and low in fiber, disrupts gut microbiota diversity and increases the risk of obesity, cardiovascular disease, and metabolic syndrome.

Avoid the Western diet pattern, which is high in refined carbs, saturated fats, and low in fiber. This diet is linked to obesity, cardiovascular disease, and metabolic syndrome. Instead, focus on whole foods, high fiber, and healthy fats to support gut health and reduce disease risk.

High-Intensity Interval Training (HIIT) is an essential component for enhancing endurance performance in athletes, though the optimal intensity distribution and specific prescription remain unclear.

For endurance athletes, HIIT is non-negotiable for performance gains, but you must balance it with moderate volume. Do not prescribe HIIT in isolation; integrate it into a broader program (pyramidal or polarized) to avoid overtraining. The exact type of HIIT (short vs. long intervals) should be periodized based on the specific sport and competition phase.

High circulating levels of the artificial sweetener erythritol are associated with a significantly increased risk of major adverse cardiovascular events (MACE), including heart attack and stroke, and directly enhance platelet reactivity and thrombosis potential.

If you consume erythritol (a common artificial sweetener in 'keto' products, sugar-free drinks, and baked goods), be aware that it can accumulate in your blood and make your platelets more likely to form clots. This risk is particularly relevant if you have existing heart disease, diabetes, or high blood pressure. While occasional use may not pose a significant risk for healthy individuals, those at higher cardiovascular risk should consider limiting erythritol intake and consulting their doctor, especially given that levels can remain elevated for days after consumption.

Higher consumption of ultra-processed foods (UPFs) increases the risk of developing multimorbidity, defined as the co-occurrence of at least two chronic diseases among cancer, cardiovascular disease, and type 2 diabetes.

To lower your risk of developing multiple chronic conditions (cancer, heart disease, diabetes) simultaneously, reduce your intake of ultra-processed foods. This includes items like soft drinks, packaged snacks, processed meats, and ready-to-eat meals. Aim to replace these with less processed options, as even a moderate reduction can significantly improve long-term health outcomes.

Among ultra-processed food subgroups, animal-based products and artificially/sugar-sweetened beverages are specifically associated with increased multimorbidity risk, while ultra-processed breads and cereals may be inversely associated.

Not all ultra-processed foods are equally risky. Prioritize reducing sugar-sweetened beverages and animal-based processed products (like processed meats), as these are most strongly linked to chronic disease multimorbidity. Ultra-processed breads and cereals may not carry the same risk, so focus your efforts on the highest-impact items.

The weight loss and metabolic benefits of Resistant Starch are mediated by an increase in Bifidobacterium adolescentis, which alters bile acid profiles (increasing GDCA/TDCA) and reduces lipid absorption.

The benefits of resistant starch depend on your gut bacteria. If you lack Bifidobacterium adolescentis, you may not see the same weight loss or metabolic improvements. Consistency is key to fostering these specific bacteria.

Spontaneous physical activity (SPA) and non-exercise activity thermogenesis (NEAT) are significant contributors to energy expenditure, regulated by hypothalamic nuclei such as the lateral hypothalamus (LH) and arcuate nucleus (ARC).

Increase your daily movement through small, spontaneous actions (fidgeting, standing, walking) known as NEAT. This can account for 10-20% of your daily calorie burn. Try to break up long periods of sitting with brief movements to support your metabolism.