Browse the evidence

Long-term consumption of high fructose diets causes non-alcoholic fatty liver disease (NAFLD) by disrupting gut barrier integrity, leading to endotoxin translocation and hepatic inflammation.

Avoid high-fructose corn syrup and sugary beverages. While fruit is healthy, concentrated fructose (especially in drinks) damages the gut lining, allowing toxins to reach the liver and cause inflammation and fat accumulation. Focus on whole foods rather than added sugars.

Probiotics (specifically Lactobacillus strains) and prebiotics (fructooligosaccharides) can mitigate fructose-induced NAFLD by restoring gut barrier integrity and reducing inflammation.

If you consume high amounts of sugar, consider adding specific probiotics (like Lactobacillus strains) and prebiotics (like FOS). These help repair the gut barrier, preventing liver inflammation caused by sugar-induced gut leakage.

Anti-Müllerian Hormone (AMH) testing can be used as an alternative to ultrasound for diagnosing PCOS in adults, offering a low-cost, convenient option without evidence of overdiagnosis.

If you are an adult being evaluated for PCOS, ask your doctor if Anti-Müllerian Hormone (AMH) blood testing is a suitable alternative to ultrasound. This may be a more convenient and cost-effective diagnostic option with strong supporting evidence.

In low- and middle-income countries (LMICs), the presence of chronic conditions and multimorbidity is significantly associated with lower levels of physical activity, particularly in adults aged 50 and older.

If you have a chronic condition or multiple conditions, you are statistically much less likely to be physically active, especially if you are over 50. This isn't just about willpower; it's often mediated by pain, mobility issues, depression, and sleep problems. To increase activity, interventions should target these specific barriers (e.g., pain management, mental health support) rather than just prescribing exercise.

LCHF diets improve cardiovascular risk profiles by lowering triglycerides, increasing HDL cholesterol, and reducing small dense LDL particles, even if total LDL cholesterol increases in some individuals.

Monitor your full lipid panel, not just LDL. If your LDL rises, check your triglycerides and HDL. LCHF diets typically lower triglycerides and raise HDL, and shift LDL particles to a less harmful size, which may indicate improved heart health despite a higher LDL number.

Higher consumption of whole grains is associated with a lower incidence of and mortality from cardiovascular diseases, type 2 diabetes, and some cancers, largely due to improved dietary carbohydrate quality and gut microbiota modulation.

Replace refined grain products (white bread, white rice, regular pasta) with whole grain versions (whole wheat bread, brown/red rice, whole wheat pasta) as often as possible. This increases dietary fiber and phytochemical intake, which improves blood sugar control and supports gut health, reducing your risk of heart disease and type 2 diabetes. Start by swapping one meal component at a time.

Whole grains modulate the gut microbiota by providing indigestible carbohydrates (dietary fiber) that serve as substrates for microbial fermentation, leading to the production of beneficial short-chain fatty acids (SCFAs) like butyrate.

Include a variety of whole grains in your diet to support a diverse gut microbiota. Different grains provide different types of fiber, which feed different beneficial bacteria. This fermentation process produces short-chain fatty acids like butyrate, which support gut health and reduce inflammation. Increase fiber intake gradually to minimize digestive discomfort.

Soy isoflavone supplementation improves insulin sensitivity and reduces fasting insulin levels in postmenopausal women, particularly those with metabolic syndrome or hyperinsulinemia.

Postmenopausal women, especially those with metabolic syndrome, may benefit from soy isoflavone supplementation (around 54mg/day) to improve insulin sensitivity and lower fasting insulin levels.

Higher obesity (BMI) in the US Latino population is associated with a higher Prevotella to Bacteroides ratio and lower bacterial alpha diversity, contrary to findings in some non-Hispanic populations.

In this Latino population, higher obesity was linked to lower bacterial diversity and a higher P:B ratio. To counter this, focus on dietary quality: higher intake of whole grains, vegetables, and fiber, and lower intake of red meat and trans fats, was associated with a healthier P:B ratio. This suggests that dietary improvements can positively impact your microbiome even if you have obesity.

Dietary acculturation to a Western diet (higher intake of red meat, trans fats, lower fiber) is associated with a lower Prevotella to Bacteroides ratio and lower fungal diversity, while a healthier diet (higher AHEI score) is associated with a higher P:B ratio.

Your diet plays a huge role in your microbiome. A healthier diet (higher AHEI score), characterized by more whole grains, vegetables, and less red meat and trans fats, is associated with a healthier P:B ratio. If you are acculturating to a Western diet, try to maintain the fiber-rich aspects of your traditional diet (beans, vegetables, whole grains) and reduce processed foods and red meat to support a diverse microbiome.

Long-term caloric restriction (25% reduction) slows the pace of biological aging as measured by DunedinPACE in healthy adults, though it does not significantly alter static biological age estimates from PhenoAge or GrimAge clocks.

If you can sustain a moderate calorie deficit (even around 10-15%), it may slow the rate at which your body ages biologically, as measured by specific epigenetic markers. This does not necessarily reverse your current biological age, but it may slow the accumulation of age-related damage. Consistency over two years is key, and behavioral support helps maintain the deficit.

Tirzepatide and semaglutide produce similar reductions in fasting appetite and ad libitum energy intake during lunch, indicating that differences in weight loss between the two drugs are not explained by appetite suppression alone.

Both tirzepatide and semaglutide reduce hunger and calorie intake similarly during lunch. However, tirzepatide leads to more fat loss. This suggests that tirzepatide might work through additional mechanisms, such as increasing energy expenditure or changing how fat is stored, rather than just making you feel less hungry than semaglutide does.

Consumption of probiotic fermented milks and yoghurts is associated with improved bone mineral density (BMD) and a significantly reduced risk of osteoporosis and osteopenia, particularly in females.

Aim for at least one serving of yoghurt or fermented milk daily. This provides bio-available calcium and protein that support bone density. If you have lactose sensitivity, fermented options like yoghurt are often better tolerated than plain milk. For bone strength, combine this with weight-bearing exercise.

Consumption of probiotic yoghurt containing specific strains (L. acidophilus La5 and B. lactis Bb12) improves glycemic control (fasting blood sugar, HbA1c) and lipid profiles in patients with Type 2 Diabetes.

If you have Type 2 Diabetes, incorporating 300g of probiotic yoghurt daily (specifically with L. acidophilus La5 and B. lactis Bb12) may help lower blood sugar and cholesterol levels. Consult your doctor before making dietary changes.

Acarbose treatment in prediabetic patients selectively modulates gut microbiota by increasing beneficial taxa (Lactobacillus, Dialister) and decreasing potentially harmful taxa (Ruminococcus, Butyricicoccus), which correlates with improved metabolic markers such as reduced triglycerides and insulin levels.

If you have prediabetes, acarbose may help improve your metabolic profile by changing your gut bacteria. It works by increasing beneficial bacteria like Lactobacillus and Dialister while reducing others. To avoid stomach upset, start with a low dose and gradually increase it over the first week. Take it with the first bite of your meals.

Oat beta-glucan lowers cholesterol by modulating gut microbiota to increase bile salt hydrolase (BSH) activity, which deconjugates bile acids, reduces their reabsorption, and forces the liver to synthesize new bile acids from cholesterol.

Your gut bacteria play a key role in how oat beta-glucan lowers cholesterol. By feeding specific bacteria that produce bile salt hydrolase, oat beta-glucan helps your body excrete more cholesterol. This happens naturally when you eat oats regularly.

A 12-week dietary intervention using a portfolio of functional foods (high-fibre, polyphenol-rich, vegetable-protein) significantly reduces metabolic endotoxaemia (LPS), improves glycaemic control (HbA1c, glucose AUC), and attenuates dyslipidaemia in patients with type 2 diabetes by modifying faecal microbiota (increasing Faecalibacterium prausnitzii and Akkermansia muciniphila, decreasing Prevotella copri).

For people with Type 2 Diabetes, incorporating a specific mix of functional foods—specifically dehydrated nopal, chia seeds, soy protein, and inulin—into a reduced-calorie diet for 12 weeks can significantly improve blood sugar control, lower bad cholesterol and triglycerides, and reduce inflammation. This is achieved by positively shifting gut bacteria, increasing beneficial species like Akkermansia and Faecalibacterium, and decreasing harmful ones like Prevotella. This dietary strategy complements standard diabetes medications.

Consumption of extra-virgin olive oil (EVOO) as part of a Mediterranean diet reduces systolic and diastolic blood pressure in individuals with high cardiovascular risk.

Replace other fats with extra-virgin olive oil in your daily cooking and dressings. Aim for 10-50 mL per day as part of a Mediterranean-style diet. Do not rely on olive oil capsules, as they do not offer the same cardiovascular benefits.

Higher consumption of ultra-processed foods (UPFs) is associated with an increased risk of overall cancer incidence and cancer-related mortality, with specific significant associations observed for ovarian and breast cancer mortality.

To lower your risk of cancer, try to reduce the proportion of ultra-processed foods in your diet. This includes items like soft drinks, packaged snacks, and reconstituted meat products. Focus on replacing these with unprocessed or minimally processed foods like fruits, vegetables, and whole grains. This change is particularly important for preventing ovarian and breast cancer mortality.

Higher TyG-BMI values are positively and linearly associated with increased risk of cardiovascular disease in individuals with Cardiovascular-Kidney-Metabolic (CKM) syndrome stages 0-3.

If you have metabolic risk factors or early kidney/heart issues, monitoring your Triglyceride-Glucose BMI (TyG-BMI) is a valuable tool for predicting heart disease risk. This index combines your body mass with blood sugar and fat levels to assess insulin resistance. Keeping this index low through lifestyle management (diet and exercise) is critical for preventing cardiovascular events, especially if you are over 45.

Local thyroid hormone activation in skeletal muscle via D2 drives a shift from slow-twitch (Type I) to fast-twitch (Type II) fibers, increasing energy expenditure and influencing insulin sensitivity.

Skeletal muscle uses local thyroid hormone activation to adjust its metabolic profile. Higher local T3 levels promote fast-twitch fibers and increase energy expenditure through heat production and glucose uptake. This suggests that muscle-specific thyroid regulation plays a key role in metabolic flexibility and insulin sensitivity.

Higher baseline PFAS levels (specifically PFOS and PFNA) are associated with a greater decline in Resting Metabolic Rate (RMR) during the initial weight loss phase and a blunted increase in RMR during the weight regain phase.

This finding explains why some people struggle to keep weight off despite eating less: their metabolism doesn't 'bounce back' as it should. High levels of environmental chemicals (PFAS) may blunt this metabolic recovery. To counteract this, prioritize resistance training to build metabolically active tissue, as this may help override the blunted RMR response caused by environmental factors.

Short sleep duration (< 7 hours per night) and long sleep duration (> 8 hours per night) are both associated with increased levels of inflammatory markers (IL-6 and CRP) and higher all-cause mortality risk compared to normal sleep (7-8 hours).

Aim for 7-8 hours of sleep per night. Both sleeping less than 7 hours and more than 8 hours is associated with increased inflammation (IL-6, CRP) and higher mortality risk. Prioritize consistent, adequate sleep duration over excessive sleep.

Failure to expand motor unit size via reinnervation distinguishes sarcopenic older men from healthy older men, indicating that successful motor unit remodeling is a critical mechanism for preserving muscle mass during aging.

For older men, maintaining muscle mass requires more than just resistance training; it requires preserving the neural connection to the muscle. The research suggests that healthy aging involves the nervous system compensating for neuron loss by expanding the size of remaining motor units. Sarcopenia may be characterized by a failure of this neural compensation mechanism. Therefore, interventions should focus on neuromuscular health and potentially high-threshold motor unit recruitment, not just muscle hypertrophy.