Browse the evidence

Sleep restriction (SR) increases energy intake by 300–550 kcal/day and alters hormonal signaling (increased ghrelin, decreased leptin, reduced GLP-1) and brain reward network activity, leading to a positive energy balance and weight gain.

If you are struggling to lose weight or control your appetite, check your sleep duration. Getting less than 7 hours of sleep can significantly increase your hunger hormones and drive you to eat more calories, particularly from high-fat and high-carb foods. Prioritizing 7-8 hours of sleep is a critical, often overlooked, component of any weight loss strategy.

Higher coffee consumption (up to 8-10 cups/day) is inversely associated with the risk of developing type 2 diabetes, with a 6% risk reduction per cup per day.

Increasing your daily coffee intake, whether caffeinated or decaffeinated, is associated with a lower risk of developing type 2 diabetes. The risk drops by about 6% for each additional cup you drink, with benefits observed up to 8-10 cups per day. You do not need to drink decaf to get the benefit, but if caffeine causes you issues, decaf works just as well. Focus on consistent daily consumption rather than occasional high intake.

Endurance training increases maximal fat oxidation (MFO) rates and shifts the intensity at which MFO occurs to higher workloads by upregulating cellular transport proteins (CD36, CPT-1) and mitochondrial enzymes (HAD, Citrate Synthase).

If you want your body to become more efficient at burning fat, commit to long-duration endurance training (over 2 hours per session) consistently over months or years. This builds the cellular machinery (enzymes and transporters) needed to oxidize fat at higher intensities, allowing you to burn more fat per minute during exercise.

A biomarker signature characterized by lower-than-average inflammation and better-than-average kidney function (Signature 2) is associated with significantly lower mortality, lower risk of type 2 diabetes, and better physical function compared to the average aging signature.

This research suggests that 'biological age' can be assessed through a specific blood panel (19 biomarkers) rather than just chronological age. A profile showing low inflammation and good kidney function (Signature 2) is linked to longer life and better health. While you cannot directly 'take' this signature, the findings imply that maintaining low inflammation and kidney health are key components of healthy aging. Current clinical practice does not yet use these specific 26 signatures for patient care, but they highlight the importance of monitoring inflammatory and metabolic markers collectively.

Higher dietary intake of plant protein is associated with a statistically significant reduction in overall mortality and cardiovascular disease mortality compared to lower intake.

To support long-term health and longevity, prioritize plant-based protein sources (legumes, nuts, grains) over animal proteins. Specifically, replacing about 3% of your daily energy intake from animal protein with plant protein is associated with a 10% lower risk of death. This benefit applies to both men and women and holds true across various health statuses and lifestyle factors.

Substituting specific animal protein sources (eggs and red meat) with plant protein is primarily responsible for the observed reduction in overall mortality.

To maximize longevity, specifically target the substitution of eggs and red meat with plant-based proteins. Replacing 3% of energy from these sources with plant protein is linked to a 13-24% lower risk of death. This suggests that the type of animal protein matters, with eggs and red meat being the primary targets for reduction.

Once-weekly semaglutide (1.0 mg) and once-daily liraglutide (up to 1.8 mg) significantly reduce albuminuria and slow the decline of estimated glomerular filtration rate (eGFR) in patients with type 2 diabetes, with effects being more pronounced in patients with preexisting chronic kidney disease (eGFR <60 mL/min/1.73 m2).

If you have type 2 diabetes, especially if you have early signs of kidney stress (like reduced eGFR or albuminuria), GLP-1 receptor agonists like semaglutide (once weekly) or liraglutide (once daily) can protect your kidneys. They reduce protein in the urine (albuminuria) and slow the loss of kidney function over time. This benefit is particularly strong if your kidney function is already reduced (eGFR <60). Discuss these options with your doctor, as they may offer kidney protection beyond just blood sugar control.

A single bout of endurance or resistance exercise significantly alters the concentrations of 196 distinct metabolites within 24 hours, with consistent increases in energy metabolism markers (lactate, pyruvate, fatty acids, acylcarnitines, ketone bodies) and consistent decreases in bile acids.

If you are looking to understand how your body responds to a workout, know that it is a massive metabolic event. Expect increases in energy substrates (fats, ketones, lactate) and decreases in digestive aids (bile acids) for up to 24 hours. This data is best used by researchers to identify biomarkers rather than by individuals for direct training adjustments.

Obesity is strongly associated with increased oxidative stress, chronic low-grade inflammation, and an increased risk of severe outcomes in infectious diseases like COVID-19.

Maintaining a healthy weight is critical not just for metabolic health but also for reducing the risk of severe complications from respiratory infections like COVID-19. Obesity is a major predictor of severe symptoms and critical care admission.

Oral ingestion of capsinoids (non-pungent capsaicin analogs) increases whole-body energy expenditure and reduces abdominal fat in humans with metabolically active brown adipose tissue (BAT) through the activation of the TRPV1-SNS-BAT axis.

If you have detectable brown fat, taking capsinoids (6-9 mg daily) may help slightly reduce abdominal fat and increase energy expenditure. However, if you do not have active brown fat, this supplement will likely have no effect on your metabolism. It is safe for long-term use.

Green tea extract rich in catechins increases energy expenditure and reduces body fat in humans with higher brown adipose tissue (BAT) activities, likely through the activation of TRPV1/TRPA1 channels rather than COMT inhibition.

Drinking green tea extract rich in catechins daily may slightly reduce body fat (2-3%) if you have active brown fat. The benefit comes from the catechins, not just the caffeine. It is not a magic bullet and requires existing BAT activity to work.

Brown adipose tissue (BAT) contributes to diet-induced thermogenesis (DIT) in humans, with individuals having higher BAT activity showing significantly higher postprandial energy expenditure compared to those with low BAT activity.

Your body burns more calories after eating if you have active brown fat. This is a natural physiological variation. You cannot directly 'take' this, but maintaining a healthy weight and potentially exposing yourself to mild cold may help maintain BAT activity.

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.

Living in an urban residence is associated with a significantly higher risk and prevalence of type 2 diabetes mellitus (T2DM) compared to living in a rural residence.

If you live in an urban area, be aware that your environment may be promoting behaviors that increase your risk of type 2 diabetes, such as less physical activity and more processed food consumption. You may need to be more intentional about your diet and exercise habits to counteract these environmental factors.

Higher neighborhood walkability is associated with a lower risk and prevalence of type 2 diabetes mellitus (T2DM).

Living in a neighborhood with higher walkability (e.g., sidewalks, mixed-use zoning, proximity to amenities) is associated with a lower risk of type 2 diabetes. This is likely because it makes physical activity easier to incorporate into daily life.

LCHF diets do not provide superior long-term weight loss or metabolic benefits compared to high-carbohydrate diets, and adherence is significantly lower over time.

If you are trying to lose weight or manage diabetes long-term, a strict LCHF diet is unlikely to give you better results than a balanced, higher-carbohydrate diet and is much harder to stick to. Focus on a diet rich in vegetables, whole grains, and moderate fat, which is easier to maintain and equally effective for weight loss over time.

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.

A traditional Japanese dietary pattern characterized by high fish and soy intake, low red meat and saturated fat, and moderate-to-low salt consumption is associated with the world's longest life expectancy, primarily by reducing mortality from ischemic heart disease and specific cancers.

Adopt a dietary pattern that prioritizes fish (especially for omega-3s) and plant-based proteins like soy over red meat. Maintain a low intake of saturated fats while ensuring adequate calcium and animal protein sources if tolerated. Incorporate unsweetened beverages like green tea. This macro-nutrient profile, rather than extreme caloric restriction, supports the longevity outcomes observed in populations with this diet.

High intake of soybeans and isoflavones is associated with lower risks of breast and prostate cancer, as well as reduced cardiovascular mortality.

Include soy products (tofu, edamame, miso) regularly in your diet. This provides isoflavones which are linked to lower risks of breast and prostate cancer, as well as cardiovascular benefits.

High consumption of green tea (unsweetened) is inversely associated with all-cause and cardiovascular mortality.

Drink unsweetened green tea regularly. This habit is associated with lower all-cause and cardiovascular mortality.

Administering Cognitive Behavioral Therapy for Insomnia (CBTi) prior to Continuous Positive Airway Pressure (CPAP) therapy significantly improves insomnia symptoms and increases long-term CPAP adherence in patients with Co-morbid Insomnia and Sleep Apnea (COMISA) compared to CPAP alone or no treatment.

If you have both sleep apnea and insomnia, treating them separately often fails. The most effective strategy is to start with Cognitive Behavioral Therapy for Insomnia (CBTi) delivered by a therapist before or alongside starting CPAP. This approach not only fixes your sleeplessness but also helps you stick with your CPAP machine longer, leading to better overall health outcomes than using CPAP alone.

Women of reproductive age and pregnant women in Ethiopia, Kenya, Nigeria, and South Africa exhibit high prevalence of micronutrient deficiencies (iron, vitamin A, iodine, folate, zinc) and inadequate dietary intakes, with pregnant women facing higher risks than non-pregnant women.

Public health programs in these regions must prioritize screening and intervention for iron, vitamin A, iodine, folate, and zinc, particularly for pregnant women who are at significantly higher risk. Interventions should include dietary diversification, fortification, and supplementation, as current intakes are largely inadequate.