Browse the evidence

Exercise improves mental health and cognitive function through mechanisms involving BDNF, IGF-1, and myokines like FNDC5 and PGC-1α, which promote neurogenesis and synaptic plasticity.

Regular exercise boosts brain-derived neurotrophic factor (BDNF) and other growth factors that support brain health and reduce the risk of depression. Make exercise a regular part of your routine to support your mental well-being.

Exercise improves glucose tolerance and insulin sensitivity through mechanisms independent of the insulin receptor, bypassing insulin resistance in type 2 diabetes.

If you have type 2 diabetes or are at risk, exercise helps your muscles take up glucose without relying on insulin. This bypasses the resistance that makes medication less effective. Combine exercise with other lifestyle changes for the best results.

Vitamin D deficiency, defined as serum 25(OH)D <50 nmol/L, is prevalent in 30-60% of populations in Western, Southern, and Eastern Europe, and up to 80% in Middle Eastern countries, with severe deficiency (<30 nmol/L) affecting >10% of Europeans.

If you live in Western, Southern, or Eastern Europe, or the Middle East, your Vitamin D levels are likely below the recommended 50 nmol/L threshold. This is not just a Nordic issue; it is widespread. You should get your levels tested, especially if you are in a risk group like older age, pregnant, or non-Western immigrant.

Visceral adipose tissue accumulation drives insulin resistance and metabolic syndrome, whereas subcutaneous adipose tissue accumulation is protective or neutral.

Focus on reducing visceral fat (belly fat) rather than just total weight. While subcutaneous fat (hips/flanks) is less harmful, visceral fat is a primary driver of insulin resistance. Strategies that target visceral fat, such as aerobic exercise and stress management, are likely more effective for metabolic health than weight loss alone.

Dietary intake of resistant carbohydrates (dietary fibers) increases the abundance of Eubacterium species, which produce short-chain fatty acids (SCFAs) like butyrate that reduce gut inflammation and improve metabolic health.

To support your gut health, prioritize foods rich in resistant carbohydrates, such as whole grains, legumes, and certain fruits. These fibers feed beneficial bacteria like Eubacterium, which produce butyrate to reduce inflammation and support metabolic health. If you are new to high-fiber diets, increase intake gradually to minimize digestive discomfort.

Eubacterium species, particularly E. rectale and E. hallii, play a protective role in Inflammatory Bowel Disease (IBD) by producing butyrate, which reduces inflammation and improves intestinal barrier integrity.

If you have IBD, maintaining a diet rich in resistant carbohydrates can help support Eubacterium species, which produce butyrate to reduce inflammation and support gut barrier integrity. Consult with your healthcare provider for personalized dietary advice.

High levels of sedentary behavior independently increase the risk of colon, endometrial, and lung cancers, regardless of physical activity levels.

Reduce uninterrupted sitting time. Stand up, walk, or stretch periodically throughout the day. This reduces cancer risk independently of your exercise routine.

High intake of omega-6 polyunsaturated fatty acids (PUFAs) from vegetable oils contributes to inflammation and civilization diseases, whereas omega-3 supplementation may not reduce major cardiovascular events in controlled settings.

Be mindful of your omega-6 to omega-3 ratio. High intake of omega-6s from vegetable oils is pro-inflammatory. While omega-3 supplements are popular, they may not prevent heart disease or cancer as effectively as changing your overall dietary pattern to include more natural sources of healthy fats.

Genetic variants associated with longer self-reported sleep duration are also associated with objectively measured longer sleep duration, greater sleep efficiency, and increased daytime inactivity as measured by accelerometers.

Self-reported sleep duration is a reasonably accurate proxy for objective sleep measures, especially when viewed through a genetic lens. If you report sleeping longer, it likely reflects your actual sleep time.

Gut microbiota composition and metabolite production (specifically short-chain fatty acids and lipopolysaccharides) trigger chronic low-grade metabolic inflammation (metainflammation), which directly causes insulin resistance and contributes to the development of Type 2 Diabetes.

Focus on dietary patterns that support a diverse gut microbiome, such as high-fiber foods, to potentially reduce systemic inflammation and improve insulin sensitivity. While not a standalone cure, managing gut health is a critical lever in preventing or managing Type 2 Diabetes alongside traditional lifestyle changes.

Regular consumption of blueberries or anthocyanins is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and cognitive decline, and supports weight maintenance.

Include blueberries in your diet regularly. Observational data suggests that eating about one-third cup daily is associated with significant health benefits, including lower risks of heart disease and diabetes. You do not need to consume large quantities to see benefits; moderate, consistent intake is key.

Blueberry consumption improves cardiovascular biomarkers, including blood pressure, arterial stiffness, and lipid profiles, particularly in individuals with hypertension or metabolic syndrome.

If you have high blood pressure or metabolic syndrome, adding blueberries to your diet may help lower your blood pressure and improve arterial stiffness. This is not a replacement for medication but a supportive dietary strategy.

Exposure to bright light (7,000–10,000 lux) for 30–60 minutes daily, particularly in the early morning, is an effective, non-invasive intervention for treating Seasonal Affective Disorder (SAD) and non-seasonal depression.

Use a medical-grade light therapy lamp delivering 7,000–10,000 lux. Sit about 20-35 cm away for 30-60 minutes every morning. You do not need to stare directly at the light; just keep your eyes open and you can read or work. If you have eye conditions like retinal detachment or take photosensitizing drugs, consult a doctor first. Consistency is key: daily use yields the best results.

Evening exposure to artificial light, particularly from LED screens and smartphones, delays circadian phase, suppresses melatonin, and reduces sleep quality and duration.

Avoid bright screens (phones, tablets, LEDs) for at least 2-4 hours before bedtime. If you must use them, dim the brightness to the lowest possible level and use 'night mode' to reduce blue light. Be aware that psychological engagement from content may also disrupt sleep, so consider winding down with non-screen activities.

GLP-1 receptor agonists (specifically Liraglutide 3.0 mg/day) induce significant weight loss (median 63% achieving ≥5% loss) and reduce hepatic steatosis, potentially through mechanisms independent of weight loss.

If lifestyle changes are insufficient, GLP-1 receptor agonists like Liraglutide (3.0 mg/day) are highly effective. They help patients lose significant weight (average 8%) and directly reduce liver fat and inflammation. This is particularly relevant for patients with Type 2 Diabetes.

Adipose tissue distribution, specifically lower intra-abdominal adipose tissue (IAAT) and lower intrahepatic triglyceride content, distinguishes metabolically healthy obesity from metabolically unhealthy obesity, rather than total body fat percentage.

Focus on reducing visceral and liver fat rather than just total weight. This can be achieved through aerobic exercise and dietary changes that improve insulin sensitivity, even if total body fat percentage remains similar.

Non-alcoholic fatty liver disease (NAFLD) is independently associated with a significantly increased risk of cardiovascular disease (CVD) morbidity and mortality, particularly in patients with advanced fibrosis or non-alcoholic steatohepatitis (NASH).

If you have NAFLD, you must prioritize cardiovascular health. Regular screening for blood pressure, cholesterol, and blood sugar is essential, even if your liver feels fine. The presence of fatty liver is a strong warning sign for heart disease, so aggressive management of metabolic risk factors is required to reduce mortality.

NAFLD is associated with an increased risk of cardiac arrhythmias, specifically atrial fibrillation and ventricular arrhythmias, independent of traditional cardiovascular risk factors.

If you have NAFLD, be aware of symptoms like palpitations or irregular heartbeat. Screening for arrhythmias like atrial fibrillation is recommended, especially if you also have diabetes, as the risk is significantly elevated.

There is moderate evidence that sedentary behavior is associated with the incidence of endometrial, colon, and lung cancer, but insufficient evidence to determine if bout length or breaks in sedentary behavior are associated with health outcomes.

Sedentary behavior is linked to higher rates of colon, lung, and endometrial cancer. While we don't yet know if 'breaking up' sitting time helps, reducing your total sitting time is a prudent step for cancer prevention.

MBS serves as an effective bridge to other specialty surgeries (joint arthroplasty, hernia repair, organ transplantation) by reducing surgical risks and complications.

If you need joint surgery, hernia repair, or an organ transplant and are obese, getting MBS first can make the other surgery safer, shorter, and less likely to have complications.

Wrist-worn optical sensors provide accurate heart rate measurements (median error <5%) during controlled laboratory cycling and running, but fail to accurately estimate energy expenditure (median error >20%) across all activities.

Use your wrist-worn device to track heart rate zones for training intensity; it is generally accurate for this purpose. Do not rely on the calorie/energy expenditure numbers for weight loss decisions, as they are frequently off by 20% or more. Focus on effort and duration rather than the specific caloric burn reported.

Device error in heart rate measurement is significantly higher in males, individuals with darker skin tones, and those with higher BMI compared to females, lighter-skinned individuals, and lower BMI individuals.

If you have darker skin or a higher BMI, be aware that your wrist-worn heart rate monitor may be less accurate. Use the data as a general trend rather than an exact number, and verify with manual pulse checks if necessary.

Specific types of dietary fiber (e.g., resistant starch, inulin, beta-glucan) differentially alter gut microbiota composition, with some promoting beneficial SCFA-producing bacteria while others have minimal or no effect.

Vary your fiber sources to support a diverse gut microbiota. Include resistant starch (cooled potatoes/rice), inulin (chicory root, garlic), and beta-glucan (oats). Different fibers feed different bacteria, so diversity in fiber sources promotes a more resilient and functional microbiome.

Irregular sleep/wake patterns are associated with delayed circadian timing (later melatonin onset) and lower academic performance in college students, primarily driven by irregular light exposure patterns rather than intrinsic circadian physiology.

Maintain a consistent sleep schedule, even on weekends. Irregular sleep delays your internal body clock (melatonin onset) and is linked to lower grades, independent of how many hours you sleep. Use light exposure strategically: get bright light in the morning and limit bright light at night to stabilize your rhythm.