Browse the evidence

Yogic asana practice reduces body fat percentage in obese or overweight populations, with effects being more pronounced in longer-duration interventions (8-12 weeks) compared to short-term or low-intensity sessions.

To use yoga for fat loss, commit to a program lasting at least 8-12 weeks, practicing 2-3 times per week for 50-90 minutes. While yoga alone may not burn as many calories as running, it effectively reduces body fat percentage, especially when combined with basic dietary awareness. Focus on consistency rather than intensity.

Micronutrient deficiencies, specifically low serum zinc and vitamin C, are associated with increased susceptibility to Buruli ulcer, suggesting that nutritional interventions could serve as a prophylactic measure.

In regions with high Buruli ulcer prevalence, improving dietary diversity and ensuring adequate intake of zinc and vitamin C may reduce susceptibility to the disease. This suggests that public health efforts should prioritize nutritional support alongside case detection.

COVID-19 lockdown measures significantly increased food intake in young adults, with 31.2% reporting increased consumption and 16.8% reporting decreased consumption compared to pre-lockdown levels.

During periods of restricted access to external food sources (restaurants, cafes), self-reported food intake tends to increase for a significant portion of young adults, particularly those with higher BMI or increased stress. To counter this, prioritize home-cooked meals and monitor stress levels, as these are key drivers of increased consumption.

Increased mental stress, higher BMI (>25 kg/m2), increased alcohol consumption, and reduced sports activity are significant predictors of increased food intake during lockdown.

If you are experiencing high stress, drinking more alcohol, or exercising less during lockdown, you are at higher risk of increasing your food intake, especially if your BMI is above 25. Be mindful of these triggers.

Modifying food labels to indicate ultra-processing status improves consumer understanding and purchasing intentions.

Look for food labels that explicitly mark ultra-processed foods to make better purchasing decisions.

Endurance athletes should consider pre-exercise calcium feeding to mitigate dermal calcium losses during long training sessions or events.

If you are an endurance athlete doing long sessions, you lose calcium through sweat. Consider consuming calcium before these events to help maintain bone health, as this loss is often overlooked compared to sodium replacement.

A higher Dietary Inflammatory Index (DII) score is positively and nonlinearly associated with an increased risk of stroke in the general US population.

To lower your stroke risk, prioritize an anti-inflammatory diet. This means eating more fruits, vegetables, whole grains, and healthy fats (like olive oil and fish) while minimizing processed foods, refined sugars, and excessive alcohol. The study shows that diets high in inflammatory potential are linked to nearly double the odds of having a stroke compared to anti-inflammatory diets.

Consuming unrefined plant-based foods with intact structural organization (fiber-encapsulated nutrients) promotes gut microbiota diversity and SCFA production, which regulates host immune function and glucose homeostasis, thereby preventing hyperglycemia-induced inflammation.

Prioritize whole, unrefined plant foods (like whole grains, legumes, and intact fruits/vegetables) over refined versions (like white flour or sugar). The physical structure of these foods feeds your gut bacteria, which in turn produces compounds that reduce inflammation and stabilize your blood sugar. You don't need to count macros; focus on keeping plant cell walls intact.

Donkey milk consumption improves antioxidant defenses, reduces inflammation, and enhances mitochondrial function in skeletal muscle and liver, offering a hypoallergenic alternative to cow milk.

Donkey milk offers superior antioxidant and anti-inflammatory benefits compared to standard cow milk, along with being hypoallergenic. It is a viable alternative for those with milk allergies or those seeking enhanced metabolic health markers, though it is less accessible and more expensive.

Peripheral administration of Pancreatic Polypeptide (PP) induces satiety and reduces energy intake in both rodents and healthy humans, primarily through activation of hypothalamic Y4 receptors.

Peripheral PP administration reduces food intake, but its short half-life limits its current therapeutic use. Future therapies may utilize long-acting, enzyme-resistant PP analogues.

Consumers lack sufficient food literacy to transition to plant-based protein diets without compromising nutritional adequacy or relying on ultra-processed foods.

To successfully adopt more plant-based proteins, you need to learn how to select and prepare them, as simply swapping meat for plants isn't enough. Focus on whole foods like legumes, nuts, and seeds to ensure you get adequate nutrients without relying on processed alternatives. If you are unsure, consult a professional to ensure your diet remains nutritionally complete, especially if you are older or raising children.

Mandatory institutional nutrition policies based on dietary guidelines improve dietary intakes, but voluntary policies often fail to ensure adequate access to healthy protein foods.

For institutions serving children and the elderly, voluntary nutrition guidelines are not enough. Mandatory policies are required to ensure consistent access to high-quality protein foods. Families should advocate for these mandatory standards in local schools and care facilities.

Adherence to a locally adapted, plant-based Mediterranean Diet (MD) is associated with lower prevalence of overweight, obesity, and metabolic syndrome in Chilean adults.

Adopt a flexible, plant-forward eating style that prioritizes local, whole foods like vegetables, fruits, legumes, and nuts, while limiting processed foods and red meat. You don't need to eliminate all animal products; focus on maximizing plant diversity and using local ingredients that fit your culture and budget. This approach is linked to lower risks of obesity and metabolic syndrome.

BAT activation may play a role in weight loss maintenance by counteracting metabolic adaptation (slowed metabolism) after weight loss.

For those who have lost weight, maintaining some level of brown fat activity (e.g., through mild cold exposure) might help prevent metabolic slowdown and weight regain, though evidence is limited.

Lifestyle interventions for liver transplant recipients should be delivered via flexible, personalized eHealth modalities (including telehealth and peer support) to accommodate geographical dispersion and the desire for autonomy.

Ask your healthcare provider for a personalized care plan that uses technology (like video calls or apps) if you live far away or want more flexibility. Ensure the plan includes peer support and psychological counseling alongside physical advice.

High carbohydrate consumption, particularly refined grains, is associated with lower HDL-C and higher triglycerides, contributing to the high prevalence of dyslipidemia in Iran.

To improve your lipid profile, consider reducing your intake of refined carbohydrates and increasing your consumption of whole grains and fiber. This may help improve your HDL cholesterol and triglyceride levels.

Exercise increases circulating undercarboxylated osteocalcin (ucOC) levels, which is associated with increased whole-body insulin sensitivity.

Exercise naturally increases osteocalcin levels, which helps improve insulin sensitivity. You don't need to target this specifically; regular physical activity is sufficient to trigger this beneficial hormonal response.

Tesofensine (combined with metoprolol) significantly reduces body weight, waist circumference, and glucose levels in adults with hypothalamic obesity compared to placebo.

Tesofensine combined with metoprolol significantly reduces weight, waist circumference, and glucose in adults with hypothalamic obesity. It works by increasing sympathetic tone. Side effects are generally mild.

Sensory-related industrial additives (SRIAs) in ultra-processed foods increase the risk of obesity-related conditions by enhancing sensory qualities that encourage overconsumption, independent of conscious palatability ratings.

To reduce the risk of overconsumption linked to ultra-processed foods, prioritize whole foods and minimize intake of products containing sensory-related industrial additives (SRIAs). These additives, found in 64.9% of US packaged foods (especially sweets, beverages, and ready-to-eat meals), are designed to enhance taste, texture, and appearance, which can bypass natural satiety signals and drive overeating. Check ingredient lists for terms like 'modified starch,' 'artificial flavor,' 'colors,' and 'sweeteners' as indicators of high SRIA content.

GLP-1 agonists (Semaglutide, Liraglutide) and dual GIP/GLP-1 agonists (Tirzepatide) are potential pharmacotherapies for MASLD/MASH due to their metabolic effects and ability to induce weight loss.

GLP-1 and GIP/GLP-1 agonists (like Semaglutide and Tirzepatide) are promising treatments for MASLD because they drive significant weight loss and improve metabolic health. They are often used in patients with Type 2 Diabetes. Oral options exist for Semaglutide.

Higher habitual and lunch-specific carbohydrate quality index (CQI) is significantly associated with a reduced odds of low HDL cholesterol, but shows no significant association with metabolic syndrome or other MetS components.

Focus on the quality of carbohydrates you eat, particularly at lunch and throughout your habitual diet, to support healthy HDL cholesterol levels. This involves choosing foods with higher fiber, lower glycemic index, and fewer solid sugars. However, do not assume that high carbohydrate quality alone will prevent metabolic syndrome; you must also manage other factors like blood pressure, blood sugar, and waist circumference through comprehensive lifestyle changes.

Among older adults (65+), higher intake of carbohydrate-rich foods is negatively associated with self-reported depressive symptoms, contradicting the hypothesis that carbohydrates have no association with depression.

For older adults, eating carbohydrate-rich foods like pasta and cookies was linked to fewer depressive symptoms in this study. Rather than strictly avoiding carbs for mental health, consider that these foods may serve as comfort strategies that help alleviate negative emotions in this age group.

Living in the Sardinian Blue Zone (SBZ) socio-cultural context, combined with higher perceived physical health and time spent gardening, predicts lower depressive symptoms in older adults.

For seniors, engaging in gardening and maintaining good physical health are linked to lower depression. Living in a community that values autonomy and tradition (like the Blue Zone) may also support mental well-being.

Higher intake of animal-derived proteins is negatively associated with self-reported depressive symptoms in older adults.

For older adults, higher intake of animal-derived proteins was linked to fewer depressive symptoms. This may be due to maintaining muscle strength or using protein-rich foods as comfort.