Browse the evidence

Consumption of saturated fatty acids reduces slow-wave sleep duration and increases nighttime awakenings, whereas consumption of unsaturated fatty acids (specifically from fatty fish) improves sleep regulation and increases drowsiness.

Replace saturated fats (fried foods, animal fats) with unsaturated fats, particularly omega-3s from fatty fish like salmon or mackerel. This shift may help you stay asleep longer and improve sleep quality.

Selenium deficiency impairs immune function, increases susceptibility to infections (including HIV and COVID-19), and is linked to cardiovascular diseases such as Keshan disease and myocardial infarction.

Ensure adequate selenium intake through diet (e.g., Brazil nuts, seafood, meat) to support immune function and cardiovascular health. The recommended daily allowance for adults is 55 µg. Avoid excessive supplementation beyond 400 µg/day due to toxicity risks.

Excessive selenium intake (above nutritional levels) is associated with an increased risk of type 2 diabetes, insulin resistance, and dyslipidemia.

Do not exceed the tolerable upper intake level of 400 µg/day. If you are not deficient, high-dose selenium supplementation may increase your risk of type 2 diabetes and insulin resistance. Focus on food sources rather than supplements unless advised by a doctor.

Administration of specific probiotic strains (e.g., Lactobacillus, Bifidobacterium, Saccharomyces) improves gastrointestinal health outcomes, including reducing the duration of acute diarrhea, preventing antibiotic-associated diarrhea, and alleviating symptoms of irritable bowel syndrome (IBS).

If you are looking to use probiotics for digestive issues like diarrhea or IBS, do not just buy any probiotic. Look for specific strains like Lactobacillus rhamnosus GG or Saccharomyces boulardii, which have evidence for diarrhea. Take them 1-10 billion CFUs, 1-2 times daily. If you are taking antibiotics, wait two hours after the antibiotic before taking the probiotic. Results vary by individual, so track your symptoms.

Women with PCOS should be assessed for cardiovascular disease risk factors, including lipid profiles and blood pressure, regardless of age or BMI, due to increased risk of cardiovascular disease and mortality.

If you have PCOS, get your cholesterol and blood pressure checked at diagnosis and annually thereafter, even if you are young and have a healthy weight. This is standard care for PCOS, not optional.

Plant-based meat alternatives (PBMAs) generally exhibit lower energy, total fat, and saturated fat content, but higher fiber and carbohydrate content compared to animal meat, though they often contain higher sodium levels and have lower amino acid bioavailability.

When choosing plant-based meat alternatives, expect lower saturated fat and higher fiber compared to animal meat, but be mindful of potentially higher sodium levels. Note that protein quality (bioavailability) may be lower than animal meat, so variety in protein sources is important. These products are not nutritionally identical to meat.

Consumer acceptance of plant-based meat alternatives is strongly influenced by sensory similarity to meat, product familiarity, and price, with hybrid products often showing higher acceptability than pure plant-based options.

If you are trying plant-based meat alternatives, start with hybrid products (part meat, part plant) if available, as they are often more acceptable. Be aware that sensory similarity to meat is a key factor in acceptance, and pure plant-based options may not perfectly replicate meat texture or taste.

Personalized medicine, utilizing genetic screening and pharmacogenomics, improves diabetes management outcomes by tailoring treatment plans to individual genetic makeup, lifestyle, and health characteristics, thereby optimizing medication choices and reducing adverse reactions.

If you have diabetes, ask your doctor about personalized medicine options. This might include genetic testing to predict your risk or response to specific drugs, and using technologies like Continuous Glucose Monitors (CGM) to get real-time feedback. The goal is to move away from a standard 'one-size-fits-all' approach to a plan tailored to your specific genetics and lifestyle, which can reduce side effects and improve long-term health.

Continuous Glucose Monitoring (CGM) and closed-loop 'artificial pancreas' systems significantly enhance glycemic control and reduce hypoglycemia risk by providing real-time data and automated insulin delivery.

If you use insulin, ask your doctor about Continuous Glucose Monitoring (CGM). These devices track your blood sugar 24/7 and can even automatically adjust insulin delivery (artificial pancreas). This reduces the risk of dangerous low blood sugar and helps you maintain better control without constant finger pricks.

Personalized glycemic targets, adjusted for age, comorbidities, and hypoglycemia risk, improve patient outcomes by minimizing severe hypoglycemic events and enhancing quality of life, compared to rigid standard targets.

Work with your doctor to set a blood sugar target that is right for YOU. If you are older or have other health issues, a slightly higher blood sugar target might be safer to prevent dangerous lows. This personalized approach improves your quality of life and reduces hospital visits.

A digital music and movement intervention (danceSing Care) is feasible and improves anxiety, depression, and sleep satisfaction in older adults in care homes.

Consider digital music and movement interventions, such as danceSing Care, to improve anxiety, depression, and sleep satisfaction in older adults living in care homes.

Muscle-strengthening activities are associated with a 17% lower incidence of diabetes, with risk decreasing markedly up to 60 minutes per week (L-shaped association).

To reduce your risk of developing diabetes, incorporate 30-60 minutes of muscle-strengthening exercises per week. The biggest benefit comes from getting up to 60 minutes, after which additional time yields diminishing returns for diabetes risk specifically.

Encapsulating plant polyphenols in green bio-based nanocarriers (proteins, polysaccharides, or lipids) significantly improves their oral bioavailability and stability compared to unencapsulated forms.

If you take polyphenol supplements (like green tea extract or curcumin), look for those using advanced delivery systems (like nano-encapsulation). Standard powders may pass through your system without being absorbed effectively. The technology ensures the active ingredients actually enter your bloodstream.

Long-term consumption of foods rich in plant polyphenols is associated with the prevention or improvement of chronic diseases including diabetes, cardiovascular disease, cancer, and neurodegenerative disorders.

Incorporate a variety of polyphenol-rich plant foods (fruits, vegetables, tea, coffee) into your daily diet. This long-term dietary pattern supports heart health, blood sugar regulation, and cognitive function, acting as a preventive measure against chronic diseases.

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.

Excessively frequent (6+ times/week) and intense physical activity is a risk factor for insomnia and difficulty initiating sleep in some populations.

If you exercise 6+ times a week at high intensity, monitor your sleep. If you experience trouble falling asleep, consider reducing frequency or intensity. Leisure-time walking does not show this negative association.

Access to nature, green spaces, and specific neighborhood infrastructure (sidewalks, parks) positively correlates with maintained or increased physical activity during the pandemic, particularly for adults.

If you live in an area with good access to parks, trails, or safe sidewalks, you are more likely to maintain physical activity during restrictions. Urban planners and individuals should prioritize utilizing these available resources to counteract the general trend of reduced activity.

Intervention with intermittent fasting reduces lipotoxicity in MASLD patients more effectively than switching to a normal diet.

If you have MASLD, try intermittent fasting. According to the review, it reduces liver fat toxicity better than just switching to a normal diet. You don't need to know the exact hours, but the pattern of fasting helps your liver recover.

Omega-3 fatty acids (specifically fish oils) may be effective in treating MASLD, potentially synergistically with chicory acid.

Omega-3 fatty acids from fish oil may help reduce liver fat in MASLD. They are recommended in guidelines, though they are not a standalone cure.

Zinc supplementation appears to enhance thyroid hormone levels, particularly T3, and may help treat subclinical hypothyroidism associated with zinc deficiency.

If you have hypothyroidism or fatigue, check your zinc levels. Correcting a zinc deficiency may improve thyroid hormone levels, particularly T3.

Astragalus improves intestinal barrier function and immunity by modulating intestinal microbiota, thereby treating Type 2 Diabetes Mellitus (T2DM).

For individuals with T2DM, incorporating Astragalus (specifically its polysaccharides, saponins, and flavonoids) may support gut health and insulin sensitivity. The herb works by improving the intestinal barrier and modulating gut bacteria to reduce inflammation and improve glucose metabolism. Consult a healthcare provider before use, especially if taking other diabetes medications.

Astragalus polysaccharides (APS) improve T2DM outcomes by increasing the abundance of beneficial bacteria (e.g., Bifidobacterium, Lactobacillus) and short-chain fatty acids (SCFAs), while reducing insulin resistance.

Astragalus Polysaccharides (APS) may help manage blood sugar by promoting the growth of good gut bacteria. These bacteria produce short-chain fatty acids that improve insulin sensitivity. This suggests that gut health is a key part of managing T2DM, and Astragalus may support this process.

In obese patients with Alcohol Use Disorder (BMI > 30 kg/m2), exenatide significantly reduces heavy drinking days and total alcohol intake.

If you have Alcohol Use Disorder and are obese (BMI > 30), weekly exenatide injections may significantly reduce your heavy drinking days and total alcohol intake. This benefit was not seen in non-obese patients in this study, suggesting that metabolic health is a key factor in the drug's efficacy for addiction.

Dietary interventions including capsaicin, n-3 polyunsaturated fatty acids, and intermittent fasting promote white adipose tissue browning and metabolic efficiency, whereas a Western diet inhibits this process.

To support metabolic health and fat burning, prioritize a diet rich in specific functional foods like capsaicin (found in chili peppers) and n-3 polyunsaturated fatty acids (found in fish oil). Additionally, consider incorporating dietary patterns like intermittent fasting or calorie restriction, which are shown to favor the browning of white fat. Avoid Western-style diets high in processed foods, which disrupt this process.