Browse the evidence

The health impact of reallocating time from MVPA is greater in obese children (zBMI > 2) than in the general population, suggesting MVPA interventions are more beneficial for this subgroup.

If a child is obese, increasing MVPA is even more critical for improving BMI outcomes than for non-obese peers. The penalty for losing MVPA time is steeper in obese children, making MVPA maintenance a key focus for obesity prevention programs.

Emotional eating acts as a behavioral mediator linking psychological distress (depression, anxiety, stress) to increased body weight and obesity.

If you find yourself eating more when stressed or sad, recognize this as 'emotional eating.' It is a learned behavior that links mood to weight gain. To break the cycle, focus on developing non-food coping strategies for negative emotions, such as stress management techniques or therapy, rather than just restricting food intake.

Emotional eating is associated with the consumption of energy-dense, nutrient-poor foods (sugary and high-fat snacks), contributing to weight gain.

Emotional eaters tend to choose high-fat, sugary snacks when stressed. To mitigate weight gain, be aware that your food choices under stress are likely to be energy-dense. Planning healthier snacks or strategies to manage stress directly can reduce the intake of these specific food types.

Combining a GLP-1 receptor agonist with a DPP-4 inhibitor (add-on therapy) provides better glycemic control than switching, without a significant increase in adverse events, contrary to theoretical predictions of antagonism.

If you are on a DPP-4 inhibitor and metformin but still need better blood sugar control, adding a GLP-1RA might be an option, though switching is more common. One study suggested this combination worked well without extra side effects, but it is not the standard approach. Discuss with your doctor if this complex regimen is right for you.

Gut microbiota acts as a mediator between nutrition and skeletal muscle function (the 'gut-muscle axis'), where bacterial metabolites such as short-chain fatty acids (SCFAs) and urolithins influence muscle anabolism, mitochondrial biogenesis, and inflammation.

To support muscle health, especially as you age, prioritize a diet rich in diverse fibers (vegetables, fruits, whole grains) and fermented foods. This feeds gut bacteria that produce metabolites (like butyrate) which reduce muscle inflammation and improve energy efficiency. While exercise and protein are primary, a healthy gut ensures your body can actually use them effectively.

Short-chain fatty acids (SCFAs), particularly butyrate, produced by gut bacteria (e.g., Faecalibacterium, Butyricimonas) promote skeletal muscle mitochondrial biogenesis, insulin sensitivity, and prevent muscle protein catabolism.

Focus on eating prebiotic fibers (like those in onions, garlic, bananas, oats) to feed the bacteria that make butyrate. This supports your muscles' energy factories (mitochondria) and helps your body handle insulin better.

Exercise increases gut microbiota biodiversity and the abundance of health-promoting taxa (e.g., Akkermansia, Faecalibacterium), which correlates with better physical performance and muscle function.

Regular physical activity, especially resistance and aerobic training, naturally improves your gut bacteria diversity. This helps your muscles work better and recover faster, adding to the direct benefits of exercise.

Fermentation of milk by specific microbial consortia (e.g., Lactobacillus, Streptococcus) produces bioactive peptides and increases antioxidant activity, which may exert blood pressure-lowering effects and protect against oxidative damage.

Incorporate fermented dairy products like yogurt or kefir made with specific starter cultures (e.g., Lactobacillus, Streptococcus) into your diet. These foods contain bioactive peptides and antioxidants that may help lower blood pressure and reduce oxidative stress. The benefits depend on the specific bacterial strains used, so look for products with known probiotic cultures.

Fermentation of grain-based products (e.g., sourdough, tempeh) reduces FODMAPs and increases the bioavailability of phenolic compounds and vitamins, potentially offering anti-diabetic and antioxidant benefits.

Choose fermented grain products like sourdough bread or tempeh. These foods often have lower FODMAP content and higher antioxidant availability than their non-fermented counterparts. This can be particularly helpful for digestive comfort and increasing nutrient absorption.

High diet quality is associated with reduced all-cause and cancer mortality specifically among cancer survivors.

If you are a cancer survivor, prioritizing a high-quality diet (high in plants, whole grains, and healthy fats; low in processed foods and sugar) is associated with a lower risk of dying from cancer or other causes. Consult with your oncology team or a registered dietitian to tailor these general findings to your specific treatment and recovery needs.

The DASH score may be more effective than the HEI at reducing the risk of type 2 diabetes, and both AHEI and DASH are associated with reduced neurodegenerative disease risk, whereas HEI was not.

While all high-quality diets help, the DASH and AHEI indices show stronger or more consistent links to preventing diabetes and cognitive decline than the original HEI. If you are tracking your diet, the DASH or AHEI frameworks might offer more robust protection against these specific conditions.

PPARβ/δ activation improves both lipid profiles and insulin sensitivity by promoting fatty acid oxidation, fiber type switching in muscle, and energy expenditure.

PPARβ/δ drugs are in development and show promise for treating both high lipids and insulin resistance by increasing energy use and improving muscle function. They are not yet available for clinical use.

Nutrition interventions targeting 25-30 kcal/kg/day energy and 1.0-1.5 g/kg/day protein intake can prevent or attenuate low muscle mass (MM) in cancer patients, though current evidence is limited by short intervention durations and lack of oncology-specific study designs.

For cancer patients, maintaining adequate energy (25-30 kcal/kg/day) and protein (1.0-1.5 g/kg/day) intake is crucial to prevent muscle loss. While evidence is still evolving, these targets are recommended to support treatment tolerance and recovery. Be patient, as muscle restoration takes time, and focus on consistent intake rather than quick fixes.

Supplementation with Branched-Chain Amino Acids (BCAAs), specifically leucine (2-4 g/day), may help ameliorate muscle loss in cancer by promoting protein synthesis, though long-term effects on muscle mass require further investigation.

BCAA supplements, particularly those high in leucine (2-4g/day), may support muscle protein synthesis in cancer patients. However, they are not a standalone solution for gaining muscle mass and should be part of a broader nutritional strategy including adequate total protein and energy.

β-hydroxy β-methylbutyrate (HMB) supplementation (3 g/day) may help improve body composition in cancer patients, particularly those with smaller initial weight loss, by minimizing protein degradation.

HMB supplements (3g/day), often combined with arginine and glutamine, may help gain lean mass in cancer patients, especially those who haven't lost much weight yet. It may not be effective for patients with severe cachexia.

Reallocating time from sedentary behavior to moderate-to-vigorous physical activity (MVPA) is associated with improvements in cardiometabolic biomarkers among adults, though evidence is lacking for children, adolescents, and older adults.

For adults, replacing sedentary time with physical activity (especially MVPA) is associated with improved cardiometabolic biomarkers. However, current evidence is insufficient to confirm these benefits for children, adolescents, and older adults.

Reducing meal frequency to 1-2 meals per day with a prolonged overnight fast (Time-Restricted Feeding) improves metabolic health, reduces inflammation, and lowers disease risk compared to higher meal frequencies (≥6 meals/day).

Try eating your meals within a 6-8 hour window each day, aiming for 1-2 main meals. Prioritize eating your largest meal earlier in the day (breakfast/lunch) and avoid late-night eating. This approach may reduce inflammation and improve metabolic health more effectively than eating 5-6 small meals, without needing to count calories.

Dietary patterns, specifically the source of protein (vegetable vs. meat), influence plasma glycine levels more than total glycine intake, with vegetable proteins associated with higher circulating glycine compared to meat proteins.

If you are trying to improve metabolic health, consider the source of your protein. Plant-based proteins are associated with higher circulating glycine levels compared to meat proteins, which may offer some protection against type 2 diabetes risk.

Consumption of carbohydrates with a high glycemic index (GI) shortly before bedtime reduces sleep latency (time to fall asleep) by increasing insulin-mediated tryptophan transport to the brain, whereas high-GI diets consumed chronically increase the risk of insomnia.

If you struggle to fall asleep, try eating a carbohydrate-rich meal (like pasta or rice) about 4 hours before bed. The resulting insulin spike helps tryptophan enter your brain, potentially speeding up sleep onset. However, do not make high-sugar/refined carb foods your daily staple, as this chronic pattern increases the risk of developing insomnia.

Consumption of saturated fatty acids reduces slow-wave sleep duration and increases nighttime awakenings, whereas consumption of unsaturated fatty acids (specifically from fatty fish) improves sleep regulation and increases drowsiness.

Replace saturated fats (fried foods, animal fats) with unsaturated fats, particularly omega-3s from fatty fish like salmon or mackerel. This shift may help you stay asleep longer and improve sleep quality.

Conjugated linoleic acid (CLA) supplementation reduces body fat mass in humans, but this effect is modest and often accompanied by adverse metabolic changes, specifically insulin resistance and reduced adiponectin levels.

CLA supplements can lead to a small reduction in body fat (approx. 1-2 kg over several months) in overweight adults, but this comes with a significant trade-off: it often worsens insulin sensitivity and lowers adiponectin, a protective hormone. For most people, the metabolic risks outweigh the modest fat loss benefits. Focus on diet and exercise instead; CLA is not a recommended primary intervention for weight loss.

Circadian rhythm disruption (caused by artificial light, shift work, and irregular eating) is a primary underlying etiological factor for the clustering of metabolic risk factors (obesity, T2DM, CVD) and comorbidities (depression, sleep disturbance), constituting the 'Circadian Syndrome'.

Treat your body's internal clock as a primary health lever. Align your sleep, eating, and light exposure with natural day/night cycles. Minimize artificial light at night, avoid late-night eating, and prioritize consistent sleep times to support metabolic health and reduce the risk of chronic diseases like diabetes and heart disease.

Prolonged physical inactivity during lockdowns causes adverse metabolic and structural health changes, including insulin resistance, muscle atrophy, bone loss, and increased cardiovascular risk.

You must move to avoid health deterioration. If you cannot go outside, do indoor exercises like bodyweight squats, pushups, or stair climbing. Use resistance bands if available. Aim for moderate intensity for at least 150 minutes per week.

Social isolation increases the risk of depression, anxiety, and neurocognitive problems, which can be mitigated by reinforcing social care measures and using technology for contact.

Stay connected with friends and family using phone calls or video chats. This helps reduce depression and anxiety. Ensure you have access to necessary supplies.