Browse the evidence

High dietary fiber intake (specifically insoluble cereal fiber and whole grains) is associated with improved insulin sensitivity and a reduced risk of type 2 diabetes, primarily through gut microbiota-mediated mechanisms such as short-chain fatty acid (SCFA) production.

Prioritize insoluble fiber sources like whole grains and vegetables to support insulin sensitivity. While soluble fiber is beneficial, current evidence suggests insoluble fiber from whole grains may be more critical for preventing type 2 diabetes. Aim to increase intake significantly above current Western averages (often 18-24g/day) toward the recommended 30-35g/day for men and 25-32g/day for women.

Dietary fiber intake is inversely associated with cardiovascular disease (CVD) risk and CVD mortality, with a dose-response relationship showing reduced risk per 7-10g/day increment.

Increase total dietary fiber intake, particularly from cereal and vegetable sources, to reduce CVD risk. Aim for an increment of 7-10g/day of fiber, which is associated with a ~9-10% reduction in CVD risk. Prioritize whole grains and vegetables over ultra-processed foods, as the latter carry CVD risk even when adjusted for fiber content.

Vitamin E supplementation (800 IU/day) significantly reverses steatohepatitis and reduces hepatic steatosis and ALT in non-diabetic patients, but long-term safety concerns exist.

Non-diabetic NAFLD patients may benefit from 800 IU/day Vitamin E to improve liver health, but should be aware of potential long-term risks.

Prolonged sitting time is associated with a 30% higher risk of endometrial cancer and a 30% higher risk of colorectal cancer, independent of moderate-to-vigorous physical activity.

Try to minimize prolonged sitting throughout the day. Even if you exercise regularly, breaking up sitting time can further lower your risk of endometrial and colorectal cancers.

Higher levels of moderate and vigorous physical activity are robustly associated with increased gut microbiome diversity, independent of major dietary factors and BMI.

Aim for regular moderate (e.g., brisk walking) or vigorous (e.g., running, cycling) physical activity. This study suggests that doing so is strongly linked to a healthier, more diverse gut microbiome, regardless of your exact diet or weight. You don't need to be an athlete; consistency in movement is the key lever identified here.

Higher microbiome diversity is associated with a 'health-related' cluster of host factors (e.g., higher HDL, vitamin D, physical activity) and lower abundance of certain pathogenic genera, while lower diversity is linked to a 'disease-related' cluster (e.g., high BMI, inflammation, diabetes markers).

Focus on building a diverse microbiome through a mix of healthy behaviors: eat plenty of fruits, vegetables, and whole grains, stay physically active, and manage stress. This holistic approach is associated with better clinical health markers and a more resilient gut ecosystem.

The association between specific gut bacteria (e.g., Faecalibacterium, Lachnospira) and health markers is robust and independent of overall microbiome diversity, whereas associations with other bacteria (e.g., Ruminococcaceae) are largely driven by overall diversity.

Don't get bogged down in specific probiotic strains. Instead, focus on lifestyle habits (diet, exercise) that are known to support a healthy microbiome. This study suggests that these habits naturally foster beneficial bacteria like Clostridiales, which are linked to better health outcomes.

Higher relative abundance of the gut bacterial family Christensenellaceae is robustly associated with lower body mass index (BMI), reduced visceral adiposity, and improved metabolic health markers (lower triglycerides, higher HDL).

Focus on dietary patterns that support Christensenellaceae: consume adequate fiber (resistant starch, galacto-oligosaccharides) and protein. While you cannot change your genetics, these dietary inputs can increase the relative abundance of this bacteria, which is associated with healthier body composition and metabolic markers. Do not expect a probiotic supplement to replace diet and exercise, as the mechanism is not fully understood and the bacteria are complex to culture.

Consuming an additional daily serving of sugar-sweetened beverages (SSBs) is associated with significantly increased risk of coronary heart disease, type II diabetes, and stroke, but has among the lowest environmental impacts.

Limit or eliminate daily consumption of sugar-sweetened beverages. This is linked to higher risks of heart disease, diabetes, and stroke. While SSBs have low environmental impact, their health risks are significant. Replace with water, unsweetened tea, or coffee.

Age-related skeletal muscle loss (sarcopenia) is fundamentally driven by 'anabolic resistance,' a blunted muscle protein synthesis response to nutritional and exercise stimuli, compounded by reduced physical activity.

As you age, your muscles become less sensitive to protein and exercise. To maintain muscle, you likely need to consume more protein per meal and engage in resistance training, as your body's natural response to these stimuli is blunted compared to when you were younger.

Fermentation and germination of cereals and legumes improve nutritional value by activating endogenous enzymes (e.g., phytase, alpha-amylase) that degrade antinutritional factors (phytates, trypsin inhibitors) and break down complex matrices, thereby increasing the bioavailability of minerals, proteins, and phytochemicals.

To maximize nutrient absorption from grains and legumes, prioritize fermented (e.g., sourdough, tempeh) or germinated (sprouted) versions over unprocessed ones. These processing methods activate enzymes that break down antinutrients like phytates, freeing up minerals and proteins for your body to use.

Fermentation reduces the glycemic index (GI) of fermented foods through the production of organic acids (lactic, acetic, propionic) which suppress starch-hydrolyzing enzymes and delay gastric emptying.

If you are managing blood sugar, consider incorporating fermented grain products like sourdough bread. The organic acids produced during fermentation can help blunt post-meal glucose spikes compared to unfermented breads.

Initiation of sodium-glucose cotransporter-2 inhibitors (SGLT-2i) in patients with type 2 diabetes is associated with a significantly lower risk of hospitalization for heart failure and all-cause death compared to other glucose-lowering drugs, representing a class-wide benefit.

For patients with Type 2 Diabetes, starting an SGLT-2 inhibitor (such as canagliflozin, dapagliflozin, or empagliflozin) is associated with a significantly lower risk of heart failure hospitalization and death compared to other common diabetes medications. This benefit appears to apply to the entire class of drugs, not just one specific brand, and extends to patients without established heart disease. Patients should discuss these cardiovascular benefits with their healthcare provider when selecting a treatment plan.

Adding protein to carbohydrate beverages during endurance exercise does not improve performance but suppresses markers of muscle damage and reduces feelings of muscular soreness.

If you are doing long endurance events, stick to carbohydrates for fuel. You can add a small amount of protein (0.25 g/kg/hour) to help reduce muscle soreness the next day, but do not expect it to make you faster or last longer.

Pre-sleep ingestion of 30–40 g of casein protein increases overnight muscle protein synthesis and metabolic rate without influencing lipolysis.

If you want to support muscle growth overnight, eat 30–40 grams of casein protein (like cottage cheese or a casein shake) right before bed. It boosts muscle repair and metabolism without hindering fat loss.

Exogenous advanced glycation end products (AGEs) from heat-processed foods contribute significantly to systemic AGE accumulation, promoting oxidative stress, inflammation, and insulin resistance in type 2 diabetes.

Limit high-heat cooking methods like grilling, frying, and baking. Opt for moist-heat cooking (steaming, boiling, poaching) to reduce dietary AGE intake, which may help lower systemic inflammation and improve insulin sensitivity in type 2 diabetes.

Prolonging the nightly fasting interval (≥11-13 hours) is associated with reduced odds of elevated HbA1c, lower inflammatory markers, and reduced breast cancer recurrence risk.

Aim for at least 13 hours of fasting between dinner and breakfast. This simple timing strategy is associated with lower inflammation and potentially better long-term health outcomes, including reduced cancer recurrence risk.

Quercetin aglycone supplementation at doses of 500 mg or higher significantly reduces blood pressure in individuals with stage 1 hypertension, whereas it has no significant effect on normotensive or pre-hypertensive individuals.

If you have Stage 1 hypertension, taking 500 mg or more of quercetin aglycone daily may help lower your blood pressure by a few mmHg. However, if your blood pressure is already normal, this supplement is unlikely to provide cardiovascular benefits. Consult your doctor before starting, especially if you are on medication.

Creatine supplementation has potential therapeutic benefits in various clinical populations, including neurodegenerative diseases, creatine synthesis deficiencies, and brain/spinal cord injury.

For specific medical conditions like creatine synthesis deficiencies, high-dose creatine may be beneficial under medical supervision. For general health, 3g/day may offer long-term benefits.

Oncology clinicians should adopt the 'Assess, Advise, Refer' (EIM) framework to standardize exercise referrals, as current referral rates are low despite high patient interest.

Clinicians: Make exercise a vital sign. Ask about activity, advise on its importance, and refer to a program using the EIM tools. This is a low-time, high-impact step.

SSB consumption increases the risk of type 2 diabetes (T2DM) and cardiovascular disease (CVD) independently of, and mediated by, weight gain.

Even if you are not overweight, limiting SSBs is important for preventing type 2 diabetes and heart disease. The sugars in these drinks can negatively affect your metabolism, insulin response, and blood lipids independently of your weight.

Excessive intake of carbohydrates (especially mono and disaccharides) combined with positive energy balance disrupts palmitic acid homeostasis, leading to increased tissue PA, dyslipidemia, and inflammation via Toll-like receptor 4.

If you eat too many calories and sugars, your body will convert the excess sugar into fat (palmitic acid) in your liver, even if you don't eat much saturated fat. This leads to inflammation and metabolic issues. To avoid this, focus on energy balance and reducing simple sugars, not just cutting saturated fat.

High dietary fiber intake is associated with reduced mortality from infectious and respiratory diseases, likely mediated by gut microbiota fermentation into anti-inflammatory short-chain fatty acids.

Aim to increase your daily dietary fiber intake by 10 grams. This simple change is associated with a significant reduction in mortality from infectious and respiratory diseases. Focus on plant-based sources like vegetables, fruits, nuts, seeds, and whole grains.

Non-alcoholic fatty liver disease (NAFLD) is independently associated with a significantly increased risk of major cardiovascular disease (CVD) events, including fatal and non-fatal outcomes, with risk magnitude increasing with the severity of liver fibrosis.

If you have been diagnosed with NAFLD, you must undergo regular cardiovascular screening, regardless of your cholesterol or blood pressure levels. The presence of fatty liver, especially if fibrosis is present, independently increases your risk of heart attacks and stroke. Aggressive management of cardiometabolic risk factors is essential.