Browse the evidence

High energy expenditure during combat training and field exercises, often exceeding 4000-7000 kcal/day, combined with limited energy intake, leads to Relative Energy Deficiency in Sport (RED-S) syndrome, causing detrimental health and performance outcomes.

During intense training or deployment, your body may burn 4000-7000+ calories. If you don't eat enough to match this, you risk RED-S, which harms your hormones, bones, and immune system. Prioritize eating enough to cover your energy expenditure to maintain long-term health and performance.

Psychological therapies (CBT, MANTRA, SSCM, family therapy) and specific pharmacological treatments (fluoxetine, topiramate for BN/BED; lisdexamfetamine for BED) are effective interventions for eating disorders, though RCTs specifically in the military context are lacking.

If you have an eating disorder, rely on evidence-based psychological therapies (like CBT or MANTRA) and prescribed medications (like fluoxetine or lisdexamfetamine) rather than just diet and exercise. These treatments address the root psychological and neurobiological factors of EDs.

Self-directed learning of cooking skills through independent resources (internet, books, TV) significantly increases the likelihood of possessing high cooking skills compared to not using these methods.

If you are a student or busy adult, you can significantly improve your cooking skills by actively seeking out recipes and techniques online, via books, or TV, rather than waiting for formal instruction. This self-directed approach is statistically linked to higher culinary competence, which in turn supports better diet quality and food security.

High availability and accessibility of fruits and vegetables at home is strongly associated with higher cooking skills, likely by providing the necessary ingredients to practice and refine culinary techniques.

To improve your cooking skills, ensure your kitchen has easy access to fruits and vegetables. The study suggests that having these ingredients available encourages you to practice and refine your cooking techniques, leading to higher overall culinary competence.

High knowledge of cooking terms and techniques is associated with higher cooking skills, suggesting that theoretical understanding supports practical culinary competence.

Learn the names of cooking techniques and terms. This theoretical knowledge is not just academic; it is strongly associated with higher practical cooking skills because it builds confidence and provides a mental framework for preparing food.

Higher percentage of energy from plant protein is associated with a lower risk of stroke, but not overall CVD or CHD.

If you want to reduce your risk of stroke, increasing the percentage of your calories from plant-based proteins (like beans, lentils, nuts) may be beneficial. However, this did not lower the risk of heart attacks or overall cardiovascular disease in this study.

Dairy-derived saturated fats are associated with a reduced risk of cardiovascular disease, contrasting with saturated fats from meat sources which increase risk.

If you consume dairy, it may actually lower your heart disease risk, whereas high intake of saturated fat from meat may increase it. Focus on the source of your fats rather than just cutting all saturated fat.

Low-dose empagliflozin (2.5-5 mg) as adjunct therapy to hybrid closed-loop systems improves postprandial glycemic control and reduces insulin requirements in adults with type 1 diabetes, though it increases the risk of hypoglycemia and requires management of side effects like increased urination.

If you have Type 1 Diabetes and use a hybrid closed-loop system but still struggle with post-meal spikes or high insulin doses, low-dose empagliflozin (2.5-5mg) can significantly improve your time in range and reduce insulin needs. Be aware that it may cause more frequent urination and a higher risk of post-meal lows, which you can manage by adjusting your pump settings. The benefit of better control often outweighs the inconvenience of taking one extra pill.

Primary care clinicians refer approximately 71% of eligible patients (BMI ≥ 30) to intensive behavioral weight loss interventions, but patient enrollment rates remain low (19% of invited, 40.6% of contacted).

If you are in primary care with a BMI over 30, expect your doctor to refer you to a weight loss program if they have a list of patients like you. However, be prepared that enrollment might be low because doctors often prioritize other medical issues or feel they don't know you well enough. To increase your chances, explicitly express interest in weight management during visits.

For middle-aged and elderly adults with type 2 diabetes, maintaining a longitudinal BMI within 18.5–26.9 kg/m² significantly reduces all-cause, cardiovascular, and cancer mortality compared to lower or higher sustained BMI levels.

If you have type 2 diabetes, aim to keep your BMI between 18.5 and 26.9 kg/m² over the long term. This range is associated with the lowest risk of death from all causes, heart disease, and cancer. Avoid sustained periods where your BMI is consistently above 27 kg/m², as this increases mortality risk.

Sustained exposure to a BMI of 27 kg/m² or higher is positively associated with increased all-cause, cardiovascular, and cancer mortality in patients with type 2 diabetes.

Keep your BMI below 27 kg/m². Sustained exposure to a BMI of 27 or higher increases your risk of dying from heart disease, cancer, or other causes. If your BMI is consistently above 27, work with your doctor to lower it gradually.

A non-carbohydrate counting (non-CC) meal bolus strategy based on preprandial glucose levels, when used with open-source automated insulin delivery (AID), significantly improves time in range (TIR) and reduces glycemic variability compared to manual open-loop modes in adults with Type 1 Diabetes.

If you have Type 1 Diabetes and find carbohydrate counting stressful or error-prone, consider using an open-source automated insulin delivery system (like AndroidAPS) with a simplified bolus strategy. Instead of counting carbs, you calculate your insulin based on your pre-meal glucose level and your average mealtime insulin needs. This approach can significantly improve your time in range and reduce glycemic variability, especially at night, without increasing the risk of hypoglycemia. It is a viable alternative for those who find traditional carb counting burdensome.

Adherence to a Mediterranean diet supplemented with extra-virgin olive oil reduces the risk of cardiovascular events by 1.7%–2.1%.

Adopt a Mediterranean-style eating pattern emphasizing extra-virgin olive oil, vegetables, fruits, nuts, and fish while limiting red meat and sweets. This specific dietary pattern has been shown in trials to reduce cardiovascular event risk by approximately 2%.

Relocation to redeveloped low-income housing reduces waist circumference and abdominal obesity, but does not significantly change BMI or overall obesity prevalence.

Moving to a better neighborhood isn't enough on its own; you likely need to move into better housing that facilitates healthier habits (like better kitchens or water quality). Focus on reducing added sugars, as this specific change was linked to waist reduction in this study.

Relocation to redeveloped housing reduces added sugar intake, primarily from sugar-sweetened beverages, which may drive the observed reduction in waist circumference.

If you live in housing with poor water quality, you might be drinking more soda than you realize. Improving water access or quality can help reduce sugar intake and waist size.

Intensive lifestyle interventions (ILI) involving caloric restriction and physical activity cause a significant increase in 25-hydroxyvitamin D [25(OH)D] and suppress parathyroid hormone (PTH) elevation during the period of maximal weight loss in adults with type 2 diabetes.

If you have type 2 diabetes and are losing weight through diet and exercise, expect your Vitamin D levels to rise and your Parathyroid Hormone (PTH) to decrease, especially in the first year. This is a normal and likely beneficial response to weight loss, though it may normalize over time. Monitor your bone health as weight loss can also lead to bone loss.

Exercise is underprescribed and frequently overlooked in favor of pharmacologic or surgical interventions due to lack of awareness and poor knowledge of effective protocols.

Clinicians must prescribe specific exercise protocols, not just 'exercise'.

Pre-existing mental health status (depressive symptoms, loneliness, insomnia) is the strongest predictor of developing or maintaining these conditions during the pandemic, with odds ratios increasing significantly for those with prior symptoms.

If you have a history of depression, loneliness, or insomnia, you are at significantly higher risk for these issues to persist or worsen during stressful times. Proactive mental health management and monitoring are essential for this group.

Women and non-Hispanic White individuals with type 2 diabetes had higher odds of experiencing depressive symptoms and loneliness during the pandemic compared to men and underrepresented racial/ethnic groups, respectively.

Be aware that being female or non-Hispanic White may be associated with a higher risk of depression and loneliness during stressful periods. This may be linked to social factors like living alone or less multigenerational support. Seek out community and social support.

In older adults, greater leisure-time physical activity and better chair-stand physical fitness are associated with reduced leukocyte telomere length attrition over time.

For older adults, focusing on increasing leisure-time activity (like walking, gardening, or hobbies) and improving functional fitness (like the ability to stand up from a chair quickly) may help slow cellular aging. You don't need intense gym workouts; consistent, moderate leisure activity and maintaining functional strength are key metrics linked to healthier telomere dynamics.

Performing resistance training with light loads (25-30 RM) to volitional failure induces significantly higher perceived effort, discomfort, and displeasure compared to moderate loads (8-12 RM) performed to failure.

If you are struggling to stick with your resistance training program, check your load selection. Training with very light weights (25-30 reps) to failure is significantly more unpleasant and exhausting than using moderate weights (8-12 reps) to failure. Since both can build muscle similarly, choosing moderate loads may make your workouts feel better and help you stay consistent.

Mineral deficiencies are disproportionately common in specific gastrointestinal disorders (Celiac, Crohn's, Ulcerative Colitis) due to malabsorption, leading to specific mineral shortfalls (Iron, Calcium, Magnesium, Zinc, Copper, Selenium) that exacerbate tissue inflammation.

If you have Celiac, Crohn's, or Colitis, standard multivitamins may not be enough. You are at high risk for specific mineral deficiencies (Iron, Calcium, Magnesium, Zinc) due to gut damage. Work with your doctor to monitor and replace these specific minerals to support gut healing and reduce inflammation.

High dietary carbohydrate density (defined as the percentage of energy from carbohydrates) is associated with an increased risk of incident chronic kidney disease (CKD) in non-diabetic subjects with normal baseline renal function.

If you do not have diabetes and have normal kidney function, be mindful of the proportion of carbohydrates in your diet. This study suggests that diets where carbohydrates make up a very high percentage of your total energy (e.g., >75% of calories) may be associated with a higher risk of developing chronic kidney disease over time compared to diets with moderate carbohydrate intake. You do not need to eliminate carbs, but balancing them with adequate protein and healthy fats may support long-term kidney health.

Obesity accelerates aging and increases mortality risk in younger individuals, but the relationship between adiposity and mortality becomes non-linear and potentially protective in elderly populations, where overweight status may be associated with lower mortality than healthy weight.

If you are older, do not panic about being slightly overweight (BMI 25-30). Research suggests this range may be associated with better survival outcomes than being underweight or even 'healthy' weight in the elderly. Focus on maintaining muscle mass and metabolic health rather than aggressive weight loss, which can be detrimental in older adults.