Browse the evidence

Consuming mycoprotein provides a sustained release of essential amino acids (EAAs) and branched-chain amino acids (BCAAs) compared to milk protein, supporting muscle protein synthesis without rapid spikes.

To support muscle growth, include mycoprotein (like Quorn) in your diet. It digests slower than milk or meat, providing a steady stream of amino acids over several hours, which is beneficial for muscle protein synthesis. Aim for 60-80g servings to maximize this effect.

Mycoprotein consumption reduces postprandial insulin response and energy intake at high doses (132g) compared to chicken, without altering glycemic response.

If you are overweight or obese, incorporating mycoprotein into your meals, particularly in larger portions (around 132g of protein), may help reduce your insulin response and naturally lower your calorie intake at the next meal compared to chicken.

Mycoprotein consumption is associated with a significant reduction in plasma cholesterol, particularly in smaller lipoprotein particles, likely due to its high fiber content (chitin and beta-glucans).

To support heart health, include mycoprotein in your diet regularly. Its unique fiber content helps reduce cholesterol levels, particularly smaller lipoprotein particles, over a period of 3-8 weeks.

A delayed-morning, earlier-evening time-restricted feeding (TRF) protocol (10:00–18:00 h) improves nocturnal glycemic control in men with overweight/obesity compared to extended feeding (07:00–22:00 h), while maintaining positive subjective adherence.

For men with overweight or obesity, shifting your eating window to start at 10:00 AM and end by 6:00 PM can significantly improve blood sugar levels during sleep compared to eating from 7:00 AM to 10:00 PM. This approach is metabolically effective and more socially sustainable than extreme early-fasting protocols, provided you maintain your total calorie and macronutrient intake.

High intake of specific food groups, including legumes, nuts, chocolate, and adherence to a vegetarian diet, significantly reduces the risk of coronary heart disease (CHD).

Incorporate legumes, nuts, and moderate amounts of chocolate into your diet to help lower your risk of coronary heart disease. A vegetarian diet is also associated with lower CHD risk. These findings are based on observational studies, so they suggest strong associations rather than guaranteed causation.

Replacing saturated fatty acids (SFAs) with omega-6 polyunsaturated fatty acids (PUFAs), specifically linoleic acid, reduces the risk of coronary heart disease (CHD) events and cardiovascular mortality.

To support heart health, replace sources of saturated fats (like butter or fatty meats) with oils high in omega-6 polyunsaturated fats, such as soybean, corn, or sunflower oil. This substitution is associated with a lower risk of heart disease events compared to keeping saturated fats or replacing them with carbohydrates. While individual RCTs have shown mixed results, large observational studies consistently support this replacement strategy.

Higher biomarker levels of linoleic acid (LA) are associated with a lower risk of type 2 diabetes (T2D).

Higher levels of linoleic acid in your body, which come from consuming omega-6 rich oils, are associated with a significantly lower risk of developing type 2 diabetes. This suggests that including these oils in your diet may help protect against diabetes.

Regular glucosamine supplementation is associated with a statistically significant reduction in all-cause mortality (15% lower risk) and cause-specific mortality for cardiovascular disease, cancer, respiratory, and digestive diseases.

This observational study suggests that regular glucosamine use is linked to a lower risk of death from various causes, including heart disease and cancer. The authors propose this may be due to anti-inflammatory effects or metabolic changes similar to low-carb diets. However, because this is not a randomized trial, it does not prove glucosamine causes these benefits; users might simply have healthier lifestyles. It should not replace standard medical care for chronic diseases.

The holiday season (late November to mid-January) causes significant weight gain in adults, with gains of 0.4 to 0.9 kg that are rarely lost subsequently.

Expect to gain 0.4-0.9 kg during the holidays. This gain is rarely lost later. To prevent this, use self-monitoring strategies like daily weighing or regular check-ins, as these have been shown to mitigate weight gain during this period.

Whey protein supplementation alone has no significant effect on lean mass or muscle strength in healthy older adults, but significantly improves lean mass and physical function (specifically gait speed) in sarcopenic or frail older adults.

If you are a healthy older adult, whey protein alone is unlikely to build muscle or strength. However, if you have sarcopenia or frailty, whey protein can significantly improve your muscle mass and walking speed. Focus on your health status rather than just the supplement.

Low-carbohydrate and very-low-carbohydrate (ketogenic) diets may offer short-term weight loss and triglyceride reduction for some individuals with obesity or diabetes, but long-term adherence is difficult and may increase LDL-C and mortality risk if animal-derived fats/proteins are prioritized over plant sources.

If you choose a low-carb diet for weight loss or triglyceride management, limit it to 2-6 months. Ensure you get fiber from vegetables and plant proteins, and transition to a balanced diet (like Mediterranean or DASH) afterward to avoid long-term cardiovascular risks associated with high animal fat intake.

Long-term adaptation (several months) to a low-carbohydrate-high-fat (LCHF) diet enhances endurance performance in ultra-endurance events by increasing maximal fat oxidation rates and sparing muscle glycogen, without compromising glycogen resynthesis.

If you are an endurance athlete, switching to a low-carb, high-fat diet requires patience. You must stick to it for several months (at least 6) to allow your body to adapt metabolically. Once adapted, you can burn fat much faster (up to 1.5 g/min) and spare your muscle glycogen, which may help you maintain intensity in very long events like marathons or triathlons. Do not expect immediate performance gains; the metabolic shift takes time.

Long-term LCHF diet adaptation may improve performance in repeated high-intensity exercise (e.g., field sports) by maintaining power output in later stages of competition through increased fat oxidation and glycogen sparing.

If you play sports with lots of stopping and starting (like soccer or basketball), switching to a low-carb, high-fat diet might help you stay strong in the second half of the game. This takes months to adapt to. It won't necessarily make you faster in a single sprint, but it might help you maintain your speed when you are tired.

Substituting low- and no-calorie sweetened beverages (LNCSB) for sugar-sweetened beverages (SSB) is associated with lower body weight and reduced risk of coronary heart disease, type 2 diabetes, and mortality, with effects comparable to substituting water for SSB.

If you currently drink sugar-sweetened beverages, switching to low- or no-calorie sweetened beverages (like diet soda or unsweetened iced tea) can help you lose a small amount of weight over time and may lower your risk of heart disease and type 2 diabetes. This benefit is similar to switching to water, making LNCSBs a viable, safe option for reducing sugar intake.

CrossFit-trained athletes typically consume energy and carbohydrates significantly below ISSN recommendations, creating a state of low energy availability that risks health and performance.

If you do CrossFit, you are likely eating too few calories and carbohydrates for your activity level. This can lead to fatigue, poor performance, and health issues like menstrual disorders in women. Aim to increase your carbohydrate intake to at least 5-8 grams per kilogram of body weight daily, and ensure your total energy intake matches your high energy expenditure.

Female CrossFit athletes have inadequate intake of key micronutrients, specifically iron, calcium, and vitamin E, which may negatively impact bone health and recovery.

Female CrossFit athletes should pay close attention to their intake of iron, calcium, and vitamin E. Ensure your diet includes leafy greens, dairy or fortified alternatives, and a variety of fruits and vegetables to meet these needs, as high protein intake alone may not cover these micronutrients.

During the pre-contest phase, bodybuilders often use low-load, high-repetition resistance training with short rest intervals to preserve muscle mass while in a caloric deficit, potentially leveraging metabolic stress.

When cutting for a competition, you can use lighter weights with more reps and shorter rests to help preserve muscle, especially if you are in a large caloric deficit. However, some athletes still prefer heavy loads. Listen to your body and ensure you are training close to failure.

L-Carnosine supplementation (500 mg daily) improves cardiorespiratory fitness (peak VO2 and anaerobic threshold) in patients with heart failure with reduced ejection fraction (HFrEF) by buffering lactic acid and delaying muscular acidosis.

If you have heart failure with reduced ejection fraction, ask your doctor about L-Carnosine (500 mg daily). It may help your muscles handle exercise better by reducing acid buildup, potentially allowing you to exercise longer or harder. This is an add-on to your standard care, not a replacement.

Essential Amino Acid (EAA) supplementation (4-8 g daily) improves peak VO2 and functional capacity in patients with HFrEF, whereas Branched-Chain Amino Acids (BCAA) do not provide additional benefit over exercise training alone.

If you have heart failure, talk to your doctor about Essential Amino Acids (EAA) rather than just BCAAs. Small doses (4-8g) of EAAs taken twice daily may help improve your exercise capacity. BCAAs, often marketed for muscle building, did not show extra benefits in heart failure patients in this study.

High-energy nutritional supplements combined with exercise training improve functional capacity (6MWT) and fat-free mass index in malnourished COPD patients, but do not consistently improve peak VO2.

If you have COPD and are losing weight or muscle, ask your doctor about high-energy nutritional supplements alongside your exercise program. They may help you walk further and maintain muscle mass, even if they don't always improve your maximum oxygen uptake. Focus on supplements if you are underweight or have lost muscle.

Low carbohydrate diets induce rapid short-term weight loss partly through ketosis (suppressing appetite via ketone bodies) and diuresis (water loss from glycogen depletion), but may increase LDL cholesterol and reduce diet quality due to low fiber intake.

Low carbohydrate diets can lead to rapid initial weight loss due to water loss and appetite suppression from ketones, but long-term adherence is hard and may raise LDL cholesterol. Ensure you get enough fiber from non-starchy vegetables to protect gut health.

Targeted dietary antioxidants (Vitamins C/E, polyphenols, carotenoids) and supplements (CoQ10, Omega-3) reduce oxidative stress and enhance energy levels in healthcare professionals by neutralizing reactive oxygen species and supporting mitochondrial ATP synthesis.

Healthcare workers under high stress should prioritize foods rich in antioxidants (citrus, berries, nuts, olive oil) and consider supplements like CoQ10 or Omega-3s to combat fatigue and oxidative stress. These interventions support mitochondrial energy production and reduce the physical toll of long shifts.

Coenzyme Q10 supplementation enhances mitochondrial function and ATP synthesis, thereby reducing fatigue and improving energy levels in high-stress environments.

Consider CoQ10 supplementation (100-200mg daily) to support mitochondrial energy production, especially if you are over 50 or experience high fatigue.

Omega-3 fatty acids reduce inflammation and oxidative stress, supporting cognitive function and mental resilience in high-stress healthcare environments.

Incorporate Omega-3 rich foods (fatty fish, olive oil) or supplements to reduce inflammation and support cognitive function.