Browse the evidence

Replacing saturated fatty acids (SFA) with polyunsaturated fatty acids (PUFA) reduces cardiovascular disease (CVD) risk, whereas replacing SFA with refined carbohydrates (starches and sugars) has a neutral or adverse effect on CVD risk.

Don't just cut fat; look at what you replace it with. If you cut saturated fat (like butter or fatty meat) but replace it with refined carbs (white bread, sugar), your heart risk may not improve or could get worse. Instead, replace saturated fats with unsaturated fats (like olive oil, nuts, or fish). This substitution, not just calorie cutting, is what lowers cardiovascular disease risk.

Sugar-sweetened beverages (SSB) promote cardiometabolic disease and obesity through mechanisms beyond simple caloric excess, including specific metabolic effects of fructose and promotion of de novo lipogenesis.

Avoid sugar-sweetened beverages. They are linked to higher risks of type 2 diabetes and heart disease through specific metabolic pathways (like liver fat production) that go beyond just adding calories. Water, unsweetened tea, or coffee are better choices.

Weight loss achieved via a very-low-carbohydrate, high-saturated-fat diet does not impair endothelial function (measured by flow-mediated dilatation) and improves other cardiovascular risk markers, refuting the hypothesis that such diets inherently damage vascular health.

If you are overweight and have abdominal obesity, losing weight through a very-low-carbohydrate, high-saturated-fat diet does not appear to harm your blood vessel health (endothelial function) over an 8-week period. In fact, other markers of inflammation and clotting risk improved. The key factor seems to be the weight loss itself, which may counteract the negative effects of high saturated fat intake seen in people who don't lose weight.

A very-low-carbohydrate, high-saturated-fat diet leads to greater weight loss and abdominal fat reduction compared to a high-carbohydrate, low-saturated-fat diet, but results in less favorable changes in LDL cholesterol and C-reactive protein.

A very-low-carbohydrate diet may help you lose slightly more weight and abdominal fat than a high-carbohydrate diet over 8 weeks. However, this comes at the cost of less improvement in LDL cholesterol and inflammation (CRP) compared to a high-carbohydrate diet. If you have high cholesterol or inflammation, a high-carbohydrate diet might be a better choice for your cardiovascular markers, even if weight loss is slightly slower.

Obesity increases the risk of kidney stones (nephrolithiasis) through mechanisms including lower urine pH, increased urinary oxalate, uric acid, and sodium excretion, as well as insulin resistance.

Obesity increases your risk of kidney stones by changing your urine chemistry. To protect your kidneys, stay hydrated, limit excessive protein and sodium intake, and manage your weight through balanced nutrition.

High intake of refined carbohydrates, particularly white rice, is strongly associated with an increased risk of metabolic syndrome and type 2 diabetes in Asian populations, whereas complex carbohydrates (brown rice, legumes) are protective.

Not all carbs are created equal. White rice, white bread, and sugary drinks spike your blood sugar and insulin, driving up your risk for diabetes and metabolic syndrome. Switch to complex carbohydrates like brown rice, whole wheat, legumes, and vegetables. These 'good carbs' provide fiber and nutrients that protect against insulin resistance.

Subgingival instrumentation (periodontal therapy) significantly reduces glycated hemoglobin (HbA1c) levels in patients with type 2 diabetes, demonstrating a bidirectional benefit where treating periodontitis improves metabolic control.

If you have diabetes and gum disease, getting your gums treated by a dentist is not just about saving your teeth; it helps lower your blood sugar levels. Standard cleaning (subgingival instrumentation) has been shown to reduce HbA1c by nearly 0.3%, which is clinically meaningful for metabolic control.

Obesity increases the risk and severity of periodontitis through systemic inflammation and adipokine release, creating a bidirectional relationship where higher BMI correlates with poorer periodontal outcomes.

Higher body weight is biologically linked to more severe gum disease due to inflammation. If you are overweight, you are at higher risk for gum bone loss. Managing weight and treating gum disease are interconnected parts of your overall health.

Sugary beverages contribute to weight gain and adverse metabolic effects (visceral/liver fat) when added to the diet, but replacing sugar calories with other carbohydrates does not change body weight.

Cutting sugary drinks helps you lose about 2-3 kg, but only because you are removing calories. If you replace those calories with other foods, you won't lose weight. Focus on the total calorie reduction, not just the sugar.

Low carbohydrate and low fat diets produce similar long-term weight loss outcomes, with differences largely explained by adherence and individual metabolic status (e.g., insulin resistance).

Don't obsess over whether to cut carbs or fat. Both work if you stick with them. If you have diabetes or insulin resistance, lower carbs might be easier and better for your health markers. Otherwise, choose the diet that fits your lifestyle and allows you to eat less without constant hunger.

Industrial trans fatty acids (iTFA) increase cardiovascular disease risk by promoting atherosclerosis and inflammation, whereas ruminant trans fatty acids (rTFA) may have neutral or anti-atherogenic effects.

Avoid foods with 'partially hydrogenated oils' as they contain industrial trans fats which increase heart disease risk. However, you do not need to eliminate natural trans fats found in meat and dairy, as they may not have the same negative effects and could potentially be beneficial.

Polyunsaturated fatty acids (PUFAs), particularly n-3 PUFAs like EPA and DHA, protect against ischemia/reperfusion injury and reduce cardiovascular disease risk by modulating inflammation and ion channels.

Increase your intake of n-3 polyunsaturated fatty acids (PUFAs) found in fish (EPA, DHA) and plant sources like flaxseed (ALA). These fats help reduce inflammation and protect the heart during stress events like ischemia. Be mindful of n-6 PUFA intake, as excessive amounts may promote inflammation.

Short-term endurance training (10 days) increases whole-body lactate clearance rate (MCR) during submaximal exercise, despite unchanged lactate appearance rates.

If you are new to endurance training, your body's ability to clear lactate improves significantly within just 10 days of consistent submaximal exercise. This happens because your muscles get better at using lactate as fuel (clearance), not because they produce less of it. Focus on consistent, moderate-intensity sessions to trigger this metabolic efficiency.

The source of saturated fatty acids (SFA) determines their association with coronary heart disease (CHD) risk: SFAs from yogurt, cheese, and fish are associated with lower CHD incidence, while SFAs from red meat and butter are associated with higher incidence.

Focus on the source of your saturated fats rather than just reducing total SFA. SFAs from yogurt, cheese, and fish are associated with lower CHD risk, while SFAs from red meat and butter are associated with higher risk. Prioritize fermented dairy and fish over red meat and butter for heart health.

Baseline body mass index (BMI), glycated haemoglobin (HbA1c), and triglyceride levels can accurately predict future glycaemic control trajectories (stable, improved, or deteriorated) in patients with newly diagnosed type 2 diabetes.

If you have been newly diagnosed with type 2 diabetes, your doctor can use three simple numbers from your initial blood work—your BMI, your HbA1c, and your triglycerides—to predict how your blood sugar will likely behave over the next few years. This helps them decide whether you need frequent check-ups or if standard care is sufficient, allowing for more personalized management of your condition.

Tenofovir alafenamide (TAF) is associated with greater weight gain compared to Tenofovir disoproxil fumarate (TDF), which appears to have a weight-mitigating effect.

If your HIV medication contains TAF (tenofovir alafenamide), you may gain more weight than if you were on TDF (tenofovir disoproxil fumarate). TDF seems to help mitigate weight gain. If you are concerned about weight, ask your doctor if switching your tenofovir prodrug from TAF to TDF is an option for you, keeping in mind that TDF may have other side effects like kidney or bone issues.

Low carbohydrate diets facilitate remission of Type 2 diabetes for some individuals, primarily through reducing hepatic and pancreatic fat storage and restoring beta-cell function.

For some people with Type 2 Diabetes, adopting a low carbohydrate diet can lead to remission. This is achieved by reducing fat in the liver and pancreas, which allows beta-cells to function better. While not guaranteed for everyone (especially those on insulin), it is a viable goal to discuss with your healthcare provider.

Low-load resistance training (20-30 RM) produces hypertrophic and strength adaptations in predominantly slow-twitch muscles (soleus) that are equivalent to heavy-load training (6-10 RM), refuting the hypothesis that fiber type composition dictates optimal loading strategy.

You do not need to lift heavy weights to build calf muscle. If you can perform 20-30 repetitions to failure, you will gain muscle and strength just as effectively as if you were lifting 6-10 repetitions. Focus on reaching failure with controlled form, regardless of the weight used.

Graded whey protein supplementation (increasing from 25g to 150g daily over 6 weeks) combined with extreme-volume resistance training results in significant fat loss and lean body mass gains, but does not produce superior skeletal muscle hypertrophy compared to a control dose of whey or maltodextrin.

If you are doing very high-volume resistance training, you do not need to consume massive amounts of whey protein (up to 150g/day) to maximize muscle growth. A moderate dose (25g/day) combined with your training yields similar muscle gains to a graded high dose. However, the high-dose group did lose more fat. Focus on getting enough protein (around 1.6g/kg/day from food + supplements) rather than maximizing whey powder intake.

Three months of supervised moderate-intensity physical exercise attenuates adipose tissue inflammation (decreased IL-6 and TNF-α) in obese adults, regardless of diabetes status, though it differentially modulates Heat Shock Protein 60 (HSP60) expression based on diabetic status.

Engage in 40 minutes of moderate exercise (keeping heart rate at 65-80% of max) three times a week. This specific protocol has been shown to reduce inflammation in fat tissue for obese individuals, whether they have diabetes or not. Supervision is recommended to ensure safety and correct intensity.

Eight months of moderate-intensity exercise produces a 10-year legacy effect on metabolic health markers (blood pressure, fasting insulin, waist circumference), whereas vigorous-intensity exercise produces a legacy effect on cardiorespiratory fitness (peak VO2).

If your goal is better metabolic health (blood pressure, insulin sensitivity), prioritize moderate-intensity exercise (40-55% max effort). If your goal is maintaining aerobic fitness (VO2 max), prioritize vigorous-intensity exercise (65-80% max effort). You don't need to maintain the exact same volume or intensity you trained with initially to retain benefits; the initial adaptation creates a 'legacy' that persists for years, though recent activity levels also play a role.

Ingestion of 20g of collagen protein yields significantly higher plasma glycine concentrations compared to 20g of dairy protein, whereas dairy protein yields higher plasma leucine concentrations.

If you are targeting connective tissue health (like tendons or ligaments), simply eating standard protein like whey or casein may not provide enough glycine. Ingesting 20g of collagen protein (hydrolyzed or gelatin) provides a much higher glycine spike than dairy protein. Since glycine is a key building block for collagen, consider adding a collagen supplement, ideally 30-60 minutes before exercise when blood flow to tissues is increased.

Hydrolysis of dairy proteins increases amino acid bioavailability and peak concentration compared to non-hydrolyzed forms, whereas hydrolysis of collagen proteins does not significantly alter bioavailability compared to non-hydrolyzed forms.

You do not necessarily need expensive hydrolyzed collagen peptides. This study found that standard gelatin (non-hydrolyzed) provided similar amino acid bioavailability to hydrolyzed collagen. However, for dairy proteins, hydrolyzed versions do absorb faster and reach higher peaks. If you are using dairy protein for post-workout recovery, hydrolyzed might be slightly better, but for collagen, standard gelatin is a cost-effective alternative.

Gut peptides (specifically GLP-1 and GIP) modulate hedonic feeding and reward-seeking behavior, extending beyond homeostatic satiety, which provides a mechanism for the significant weight loss observed with GLP-1/GIP receptor agonists.

Your brain's reward system for food is biologically regulated by hormones from your gut. Medications like GLP-1 agonists work not just by making you feel full, but by dampening the brain's reward response to food cues, making it easier to resist high-calorie foods without relying solely on willpower.