Browse the evidence

Higher levels of physical activity are associated with lower odds of developing incident chronic kidney disease (CKD).

Engage in at least 30 minutes of moderate physical activity daily to lower your risk of developing kidney disease. This is a primary prevention strategy that aligns with cardiovascular health guidelines. Avoid prolonged periods of being sedentary.

Older adults require higher protein intake (1.4-1.6 g/kg/day) than the standard RDA (0.8 g/kg/day) to maintain muscle mass and bone health.

Increase your daily protein intake to 1.4-1.6 grams per kilogram of body weight to help preserve muscle and bone as you age.

Obesity and high-fat diets impair male fertility by increasing oxidative stress, reducing sperm concentration, motility, and DNA integrity, while moderate exercise and healthy diets (e.g., Mediterranean) can improve these parameters.

Maintaining a healthy weight through a balanced diet (like the Mediterranean diet) and regular moderate exercise can improve sperm quality by reducing oxidative stress. Avoid high-fat diets and sedentary behavior.

Transferring the Mediterranean Diet to non-Mediterranean countries (like the US) requires specific behavioral and ingredient substitutions, particularly using olive oil as the main culinary fat and reducing red/processed meats.

To adopt the Mediterranean Diet in a non-Mediterranean setting like the US, start by swapping your cooking fat to extra-virgin olive oil. Replace red and processed meats with fish, legumes, or nuts. Swap sugary drinks for water or moderate wine with meals. Use whole grains instead of refined ones, and eat fresh fruit for dessert instead of sweets. These changes are affordable and can be adapted to local tastes.

Resistance exercise prescribed at two sessions per week with high effort (RPE 3-5 progressing to 6-8 or 40-85% 1RM) is the recommended first-line treatment for sarcopenia in older adults.

Perform resistance exercises twice a week, covering both upper and lower body. Start with 1-3 sets of 6-12 reps per exercise. Use a weight or resistance that feels like 'somewhat hard' to 'hard' effort (RPE 3-5 initially, aiming for 6-8). Focus on correct form before adding weight. If you are very weak, start with just one session a week or use bodyweight only, then build up. Ensure at least 48 hours rest between sessions. Continue for at least 12 weeks to see benefits.

Omega-3 polyunsaturated fatty acids (n-3 PUFA) supplementation (minimum 2 weeks, 5g/day fish oil) is an effective intervention to manage EIMD by reducing inflammation and oxidative stress.

To use fish oil for recovery, you must take 5g daily (high EPA/DHA) for at least 2 weeks before your event. Taking it only on the day of competition will not provide the anti-inflammatory benefits described.

Regular physical exercise is the most effective non-pharmacological intervention for preventing and treating age-associated skeletal muscle changes (sarcopenia) by modulating anabolic/catabolic pathways and reducing oxidative stress.

To combat age-related muscle loss, engage in regular exercise combining aerobic activity (50-80% of your max heart rate, 2-3 times a week) and resistance training (50-80% of your one-rep max, 2 days a week). This approach is the most effective way to maintain muscle mass, strength, and functional capacity in older age.

Maintaining adequate Vitamin D status and consuming high-quality protein (e.g., leucine-enriched whey) are key nutritional strategies to prevent and treat age-associated muscle changes.

Ensure you get enough Vitamin D and consume high-quality protein, such as leucine-enriched whey protein, to support muscle mass and function, especially if you are older and have sarcopenia.

Sleep extension (increasing duration from ~6.6 to 8.5 hours/night) significantly improves sprint performance, shooting accuracy, and reaction time in collegiate athletes.

If you are an athlete sleeping less than 8 hours, try extending your sleep by 2 hours per night for 5-7 weeks. Do this gradually (30-60 minutes extra per night). Monitor your energy and alertness. This simple change has been shown to improve sprint times and shooting accuracy in collegiate athletes. Prioritize consistent sleep and wake times, a cool/dark environment, and avoid screens 1 hour before bed.

Reduced sleep duration (<8 hours) is associated with a significantly increased risk of injury in youth and adolescent athletes, particularly when combined with high training loads.

If you are a young athlete, ensure you get at least 8 hours of sleep per night. This is especially critical when your training load is high. The combination of high training and low sleep significantly increases your chance of getting injured. Prioritize sleep to stay healthy and available for training.

A 12-week ketogenic Mediterranean diet (KEMEPHY) significantly improves metabolic and hormonal markers in overweight women with PCOS, including reductions in body weight, fat mass, insulin resistance, and androgens, alongside improvements in lipid profiles and sex hormone binding globulin.

For overweight women with PCOS, a 12-week ketogenic Mediterranean diet (approx. 1600-1700 kcal, <30g carbs) significantly reduces weight, fat mass, and insulin resistance while improving hormonal balance (lower testosterone, higher SHBG). This approach addresses the root hormonal drivers of PCOS more effectively than standard caloric restriction alone, though it requires strict adherence and medical supervision due to the small sample size of supporting evidence.

High levels of moderate-to-vigorous physical activity (MVPA), specifically around 60-75 minutes per day, can largely mitigate the increased health risks associated with high sedentary behavior.

If you have a sedentary job, prioritize getting 60-75 minutes of moderate-to-vigorous physical activity daily. This high level of activity can significantly reduce the health risks associated with sitting for long periods, although limiting sitting time itself is still beneficial.

Vitamin B12 deficiency is highly prevalent in vegetarian and vegan pregnant women, increasing in the third trimester, and poses a risk for neural tube defects and neurological impairment if not supplemented.

Vitamin B12 is critical for your baby's brain development. If you are vegan or vegetarian, you are at high risk for deficiency, especially in the third trimester. You likely need a B12 supplement or consistent intake of fortified foods. Do not rely on 'healthy eating' alone, as plant sources are scarce. Get your levels tested.

A software framework using a team of human Digital Twins (DTs) can predict athlete fitness outcomes and generate counterfactual explanations to suggest behavioral modifications for optimization.

Use a fitness tracking system that not only records your data but explains why it suggests changes. Look for platforms that offer 'counterfactual' insights, such as 'If you had slept 1 hour more, your performance would have improved by X%.' This transparency helps you trust and follow the advice.

Weight loss, achieved through lifestyle modifications (diet, exercise) or bariatric surgery, significantly improves or resolves Obstructive Sleep Apnea (OSA) and its associated metabolic derangements.

Losing weight is the most effective way to treat OSA. This can be done through lifestyle changes (diet and exercise) or, if those fail, through bariatric surgery. Both methods significantly improve OSA symptoms and metabolic health. If you have OSA, prioritize weight loss as a primary treatment strategy alongside or instead of just using CPAP.

Regular physical exercise performed at home during lockdown significantly mitigates psychological distress (anxiety, stress, frustration) and maintains physical fitness in individuals previously dependent on gym environments.

If you miss the gym, do not stop exercising. Substitute gym workouts with home-based alternatives like yoga, high-intensity bodyweight exercises, or household items (e.g., water bottles as weights). Use music to recreate the gym atmosphere and maintain focus. Consistency at home is more important than equipment for maintaining mental and physical health during restrictions.

Engaging in home-based physical activity (aerobic, resistance, flexibility) during quarantine mitigates negative psychological effects (stress, anxiety, depression) and maintains physical fitness.

Start moving at home. You don't need a gym. Aim for 150 minutes of moderate activity (like brisk walking or dancing) or 75 minutes of vigorous activity per week, split into 5-7 sessions. If you are a child or adolescent, aim for 60 minutes daily. Use apps or wearables to track progress. Avoid sudden heavy training if you are untrained. If you have symptoms of viral infection, stop exercise and rest.

Beta-alanine levels decrease in aged skeletal muscle, and supplementation with beta-alanine improves physical performance and executive function in middle-aged individuals.

If you are middle-aged or older and experiencing declines in physical performance or executive function, consider that beta-alanine levels in your muscles may be low. Supplementation with beta-alanine has been shown to improve these metrics.

Nutritional intervention with oral nutritional supplements (ONS) providing at least 400 kcal and 30g protein daily for 30 days is recommended to manage post-COVID-19 acute sarcopenia.

To rebuild muscle after COVID-19, aim for oral nutritional supplements delivering at least 400 calories and 30 grams of protein daily for 30 days. If you are at high risk of malnutrition, increase this to 600 calories daily. Continue this for over 60 days if you were in the ICU.

Management of sarcopenic obesity requires a combined approach of resistance and aerobic exercise with moderate caloric restriction and high-quality protein intake, as caloric restriction alone can exacerbate muscle loss.

Do not just diet. Combine moderate calorie cutting with high-protein eating (1-1.2g/kg/day) and a mix of resistance and aerobic exercise. This protects your muscles while losing fat. Avoid extreme low-calorie diets which can harm your muscle mass.

Vegan athletes can achieve satisfactory dietary needs and performance outcomes through strategic food selection and supplementation, despite inherent challenges in protein quality and micronutrient density.

To succeed as a vegan athlete, prioritize total protein intake (aim for 1.4-2.0 g/kg daily, higher if cutting weight) and ensure you are eating enough calories to support your training volume. Focus on high-protein plant foods like lentils, beans, tofu, and soy. Supplement with Vitamin B12 and consider a microalgae-based Omega-3 supplement to ensure adequate EPA/DHA levels, as plant-based ALA conversion is inefficient.

High intake of red meat, sweets, and fried foods increases the risk of insulin resistance and type 2 diabetes, whereas consumption of fruits and vegetables is inversely correlated with T2DM risk.

Reduce consumption of red meat, sweets, and fried foods to lower insulin resistance risk. Increase intake of fruits and vegetables, which provide protective fiber and antioxidants. Note that while fruits are protective, refined grains like white rice may still increase risk.

Adherence to a Mediterranean-style dietary pattern, characterized by high intake of fruits, vegetables, fish, and olive oil, is associated with improved glucose metabolism and a decreased risk of type 2 diabetes and cardiovascular disease.

Adopt a Mediterranean-style diet rich in fruits, vegetables, fish, and olive oil. This pattern is associated with improved glucose metabolism and reduced risk of T2DM and cardiovascular disease. Focus on the quality of fats (olive oil) and whole foods.

Traditional plant-based diets (flexitarian and vegetarian) that substitute animal products with whole plant foods (legumes, nuts, seeds) can meet all daily micronutrient requirements and improve health markers compared to a standard omnivore diet.

You can maintain excellent health on a flexitarian or vegetarian diet by focusing on whole plant foods like beans, nuts, and seeds. This approach can improve your intake of essential nutrients and reduce your consumption of saturated fat and sodium compared to a typical omnivore diet.