Browse the evidence

Consumption of fermentable dietary fiber (specifically oligosaccharides, resistant starch, and chemically synthesized fibers) modulates gut microbiota composition by increasing the abundance of Bifidobacteria and altering bacterial fermentation profiles, leading to increased short-chain fatty acid (SCFA) production.

To positively influence your gut microbiota, incorporate fermentable fibers like oligosaccharides (found in onions, garlic, bananas) or resistant starch (cooled potatoes/rice). Most studies show these increase beneficial Bifidobacteria. Start with small amounts to minimize digestive discomfort and gradually increase intake.

Weight loss interventions, particularly meal replacement with reduced-calorie shakes, can rapidly modify functional brain connectivity, reducing the hyperconnectivity between reward-related regions (NAc, amygdala, OFC, insula) and the dorsolateral prefrontal cortex (dlPFC) in response to food cues.

Consider using meal replacement shakes for a short period (e.g., 3 weeks) as part of a weight loss strategy. This approach may rapidly rewire your brain's response to food cues, reducing cravings and making it easier to regulate eating, potentially more so than standard calorie-restricted diets alone.

A comprehensive lifestyle intervention combining a hypocaloric Mediterranean diet, structured physical activity, and cognitive behavioral therapy is the recommended clinical practice for managing obesity in Type 1 Diabetes, despite evidence being scarce.

For T1D patients with obesity, start with a multidisciplinary team approach. Adopt a hypocaloric Mediterranean diet (500-1000 kcal deficit) and aim for 150 minutes of moderate exercise weekly. Crucially, work with your care team to adjust insulin doses to prevent hypoglycemia, which is the main barrier to adherence.

Bariatric surgery is beneficial for obtaining substantial and long-term weight loss and reducing cardiovascular risk in patients with severe obesity and Type 1 Diabetes.

For T1D patients with severe obesity who cannot achieve weight loss through lifestyle changes, bariatric surgery is a viable option that offers significant, long-term weight loss and cardiovascular benefits.

Adherence to a Mediterranean diet is associated with decreased mortality and lower disease activity in patients with Inflammatory Bowel Disease (IBD), though direct causal evidence from large randomized controlled trials is currently lacking.

If you have IBD, increasing your adherence to a Mediterranean-style diet (high in vegetables, fruits, whole grains, nuts, and olive oil; low in red meat) is associated with lower mortality and reduced disease activity. While large randomized trials are still pending, current observational data strongly supports this as a beneficial adjunctive strategy.

Specific Carbohydrate Diet (SCD) shows potential for improving disease activity and inflammatory markers in pediatric IBD, with some self-reported benefits in adults, but large-scale adult trials are needed.

The Specific Carbohydrate Diet (SCD) shows promise, particularly in children with IBD, where it has been linked to reduced disease activity and inflammation. In adults, self-reported outcomes are positive, but robust clinical trials are still needed. It may be worth discussing with your gastroenterologist, especially if other treatments are insufficient.

In men with type 2 diabetes, performing the majority of moderate-to-vigorous physical activity (MVPA) bouts in the morning is associated with higher cardiorespiratory fitness but also a higher 4-year Framingham Risk Score (FRS) for coronary heart disease compared to mixed timing, independent of total MVPA volume and intensity.

If you are a man with type 2 diabetes, try to schedule your most intense 10-minute activity bursts (like brisk walking or cycling) in the morning (5 AM - 10:42 AM). This timing is linked to better heart fitness. However, do not stress if you miss the morning window; the total amount of activity is still the most important factor. If you are a woman, this specific morning benefit was not observed; focus on getting your total weekly activity goals met regardless of the time of day.

GLP-1 receptor agonists (GLP-1RAs), such as semaglutide, reduce 'food noise' (heightened, persistent food cue reactivity and food-related intrusive thoughts), which contributes to reduced energy intake and weight loss.

If you struggle with constant thoughts about food ('food noise') that make dieting hard, GLP-1 medications like semaglutide may help quiet those thoughts. This isn't just about feeling full; it's about reducing the mental obsession with food. Talk to your doctor about whether this medication is right for you, especially if you have a history of depression, as monitoring is important.

Personalized nutrition, incorporating genetic analysis (SNPs), gut microbiota assessment, and chrono-nutrition, is an effective preventive measure against atherosclerosis, superior to generic dietary advice.

To prevent atherosclerosis, move beyond generic diets. Consider getting genetic testing (SNPs) and gut microbiota analysis to tailor your diet. Focus on foods that support your specific genetic profile and gut health, such as those rich in antioxidants and anti-atherosclerotic substances.

Specific biologically active substances (BAS) such as baicalin, resveratrol, curcumin, quercetin, squalene, coenzyme Q10, and omega-3 exhibit anti-atherosclerotic potential and can be used as functional foods or supplements.

Consider incorporating functional foods or supplements containing baicalin, resveratrol, curcumin, quercetin, squalene, coenzyme Q10, or omega-3 to support heart health and prevent atherosclerosis.

Ketogenic, Mediterranean, and DASH diets are effective for preventing atherosclerosis due to their low carbohydrate content, high vegetable/fruit/berry content, and antioxidant richness.

Adopt a Ketogenic, Mediterranean, or DASH diet to prevent atherosclerosis. Focus on low-carbohydrate, high-vegetable, fruit, and antioxidant-rich foods.

A pinitol-enriched beverage (PEB) derived from carob pods significantly reduces blood glucose levels in individuals with impaired glucose tolerance (IGT) compared to a sucrose-enriched beverage (SEB).

If you have impaired glucose tolerance, substituting your regular sugary drinks with a pinitol-enriched beverage (containing ~4g pinitol per 500ml) for 6 weeks may help lower your fasting blood glucose levels compared to drinking sucrose-sweetened beverages. This substitution works by modulating insulin secretion pathways rather than just reducing calorie intake.

Dietary supplement use among fitness practitioners is highly prevalent (85.4%) and characterized by high heterogeneity in types and combinations, with no significant difference between gym users and instructors or between competitive and non-competitive participants.

If you are a gym user or instructor, you are part of a large group where 85% use supplements, often mixing various types like whey protein, BCAAs, and vitamins without clear guidelines. This self-directed approach can lead to inconsistent results and potential health risks from contaminants or interactions. To use supplements safely, seek guidance from a healthcare professional or sports nutritionist rather than relying solely on personal choice or advice from other gym-goers.

Higher psychological resilience is associated with better physical functioning, lower disability, and reduced likelihood of frailty in older adults with type 2 diabetes.

For older adults managing type 2 diabetes, cultivating psychological resilience—defined as the ability to bounce back from adversity—is linked to maintaining physical strength and independence. While this study does not prove that resilience training directly cures frailty, it suggests that mental toughness is a key component of healthy aging. Focus on stress management and adaptive coping strategies as part of your overall diabetes care plan to potentially support physical function.

Female endurance runners exhibit a healthier dietary profile than male endurance runners, characterized by significantly higher intake of plant-based foods, water, and dairy alternatives, and significantly lower intake of processed foods, alcohol, and animal proteins.

If you are an endurance runner, note that female runners in this study tended to eat more plant-based foods, fruits, vegetables, and water, while male runners consumed more meat, processed foods, and alcohol. This suggests that focusing on whole, plant-based foods and hydration may be a beneficial dietary pattern for endurance athletes, particularly women, while men might benefit from reducing processed foods and alcohol intake.

Live telemedicine culinary coaching delivered in participants' home kitchens is a feasible and educationally valuable method for training health professionals in home cooking skills.

If you are a health professional, consider using live video streaming to teach cooking skills remotely. Use a camera focused on the cutting board and provide detailed prep instructions beforehand. This method is feasible, scalable, and well-received by peers, potentially allowing you to role-model healthy cooking for patients without the cost of a physical teaching kitchen.

Moderate consumption of full-fat dairy foods is neutral or beneficial for cardiovascular health, contradicting previous guidelines that recommended reducing or avoiding them in favor of low-fat options.

You do not need to avoid full-fat dairy products like cheese, butter, or whole milk for heart health. Current evidence suggests moderate consumption is neutral or even beneficial compared to low-fat alternatives, which may have higher sugar content. Focus on fermented dairy (yogurt, kefir) for potential added benefits, but do not fear the fat content in whole dairy.

Fermented dairy products (yogurt, kefir, cheese) provide greater cardiovascular benefits than non-fermented dairy due to bioactive peptides, probiotics, and specific lipid profiles.

Prioritize fermented dairy products like yogurt, kefir, and cheese. They appear to offer better cardiovascular protection than non-fermented milk, likely due to probiotics and bioactive peptides created during fermentation.

Higher intake of fish and shellfish is associated with a decreased risk of incident symptomatic peripheral arterial disease in individuals with diabetes mellitus.

If you have diabetes, try to include more fish and shellfish in your diet. This study suggests that eating more of these foods over time might help lower your risk of developing peripheral arterial disease, a condition that affects blood flow to your limbs. While the statistical evidence was borderline, it aligns with broader recommendations for heart-healthy eating patterns like the Mediterranean diet.

Adherence to a low-carbohydrate diet (defined as ≤130g carbs/day or ≤25% calories) is sustainable long-term and nutritionally adequate, with high adherence rates reported in observational surveys.

To sustain a low-carbohydrate diet long-term, focus on the high satiety provided by fats and proteins. This natural hunger control makes the diet easier to maintain than calorie-restricted low-fat diets. Ensure your diet includes a variety of whole foods to meet all vitamin and mineral needs, as low-carb diets can be nutritionally complete.

Post-exercise intake of approximately 20g of protein reduces time below range (hypoglycemia) following moderate-intensity continuous training (MICT) in adults with Type 1 Diabetes.

If you have Type 1 Diabetes and do moderate continuous exercise (like jogging or cycling), eating about 20g of protein immediately after might help prevent low blood sugar overnight. This benefit was not seen with high-intensity interval training (HIIT). Always monitor your glucose and consult your care team before changing post-exercise nutrition.

Higher intake of fat and animal protein is associated with lower mortality, while higher carbohydrate intake increases mortality, according to the PURE trial.

According to the PURE trial, replacing refined carbohydrates with fats and animal protein may be associated with lower mortality, while fruits, vegetables, and legumes remain beneficial.

Moderate alcohol consumption (up to two glasses per day) is protective for ischemic stroke, whereas binge drinking and heavy usage are harmful.

If you drink alcohol, limit it to moderate levels (up to two glasses per day) as this may be protective against ischemic stroke. Do not start drinking if you do not already, as you cannot predict adherence to moderation.

In asymptomatic individuals with Type 2 Diabetes (T2D) and obesity, alternative cardiopulmonary exercise testing (CPET) indices—specifically oxygen uptake recovery, heart rate recovery, and oxygen uptake at the ventilatory threshold—are significantly impaired compared to healthy controls and are independently associated with markers of subclinical cardiovascular dysfunction (aortic stiffness, diastolic dysfunction, and microvascular impairment).

If you have Type 2 Diabetes and are overweight, standard fitness tests might not tell the whole story about your heart health. Specific recovery metrics after exercise (how fast your oxygen use and heart rate drop) and your ventilatory threshold are better indicators of early heart stress. These markers can help identify who is at risk for developing heart failure before symptoms appear, allowing for earlier lifestyle or medical intervention.