Browse the evidence

Consumption of mango pulp provides significant nutritional value, including high energy (60-190 kcal/100g), vitamins C and A, and polyphenols, contributing to the prevention of chronic diseases such as heart disease, cancer, and diabetes.

Include mango pulp in your diet for its high vitamin C, vitamin A, and antioxidant content. It supports immune function and may help prevent chronic diseases, aligning with WHO fruit and vegetable recommendations.

Mango peel and kernel, typically discarded as waste, contain higher concentrations of bioactive compounds (mangiferin, polyphenols, antioxidants) than the pulp and possess significant nutraceutical properties including anti-diabetic, anti-inflammatory, and anti-carcinogenic effects.

Consider using mango peels and kernels in smoothies, teas, or oil extraction to access higher levels of antioxidants and polyphenols than found in the pulp alone.

Mango peel contains significantly higher levels of polyphenols, specifically mangiferin, compared to mango pulp, and these compounds exhibit anti-diabetic, anti-inflammatory, and anti-carcinogenic properties.

For maximum antioxidant intake, consume mango peels or supplements containing mangiferin, as they contain higher levels than the pulp.

Regional sweat rate and sodium concentration measured via wearable microfluidic patches can be used to predict whole-body fluid and electrolyte loss during exercise with high accuracy for individuals.

To optimize hydration, you cannot rely on a 'one size fits all' sweat rate. Use a wearable sweat sensor to measure your specific sweat sodium and rate at key locations (like the forehead or forearm). Use this personal data to predict your total fluid and electrolyte loss during exercise, allowing you to replace exactly what you lose rather than guessing.

Insoluble dietary fiber (IDF) from whole grains aids in weight management and gastrointestinal health by increasing satiety, fecal mass, and decreasing intestinal transit time.

Include insoluble fiber sources like wheat bran and rye in your diet to improve digestion and feel fuller longer, which may help with weight management.

High-intensity interval training (HIT) may be more effective than continuous high-intensity exercise for elevating serum BDNF levels, and open-skill exercises (e.g., badminton) may increase BDNF more than closed-skill exercises (e.g., running).

If you want to maximize brain-boosting BDNF levels, consider trying high-intensity interval training or open-skill sports like badminton instead of just steady-state running. These may trigger a stronger release of beneficial brain factors.

Administration of next-generation probiotics (NGP) such as Akkermansia muciniphila, Parabacteroides goldsteinii, and Christensenella minuta can ameliorate obesity and insulin resistance by modulating gut microbiota composition and enhancing intestinal barrier integrity.

Focus on dietary patterns that support the growth of specific beneficial bacteria like Akkermansia muciniphila (e.g., through prebiotics like inulin) rather than relying solely on standard probiotic supplements. While NGPs show promise in reversing obesity and insulin resistance in studies, they are not yet widely available as standardized treatments. Prioritize whole-food, fiber-rich diets to foster a healthy microbiome.

Targeted delivery of propionate to the proximal colon improves glucose metabolism and reduces energy intake without requiring high fiber intake or a responsive gut microbiota.

If your gut bacteria don't produce enough short-chain fatty acids (SCFAs) from fiber, targeted delivery systems (like inulin-propionate esters) can release propionate directly in the colon to improve insulin sensitivity and reduce energy intake.

High adherence to the Mediterranean diet is associated with a statistically significant reduction in the risk of cancer mortality, all-cause mortality among cancer survivors, and incidence of colorectal, head and neck, respiratory, gastric, liver, and bladder cancers.

To lower your risk of several major cancers and cancer-related death, structure your diet around the Mediterranean pattern: prioritize fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil. Limit red and processed meats, eggs, and dairy. If you drink alcohol, keep it moderate. This is not a short-term fix but a long-term dietary pattern.

CoQ10 supplementation (100-300 mg/day) improves semen parameters (concentration, motility, morphology) in men with idiopathic male infertility.

If you are experiencing male infertility, taking 200-300mg of CoQ10 daily may improve your sperm count, motility, and shape. This is a safe, non-invasive option to discuss with a fertility specialist.

Consumption of melatonin-rich foods (such as walnuts, grapes, and tropical fruits) significantly increases serum melatonin concentrations and total antioxidant capacity in humans, providing a physiological benefit distinct from endogenous production.

Incorporate melatonin-rich foods like walnuts, tart cherries, grapes, and tropical fruits (pineapple, orange, banana) into your diet. Studies show these foods significantly raise blood melatonin levels and antioxidant capacity, potentially aiding sleep and reducing oxidative stress, even if the absolute increase is lower than a supplement.

Selenium deficiency impairs immune function, increases susceptibility to infections (including HIV and COVID-19), and is linked to cardiovascular diseases such as Keshan disease and myocardial infarction.

Ensure adequate selenium intake through diet (e.g., Brazil nuts, seafood, meat) to support immune function and cardiovascular health. The recommended daily allowance for adults is 55 µg. Avoid excessive supplementation beyond 400 µg/day due to toxicity risks.

Excessive selenium intake (above nutritional levels) is associated with an increased risk of type 2 diabetes, insulin resistance, and dyslipidemia.

Do not exceed the tolerable upper intake level of 400 µg/day. If you are not deficient, high-dose selenium supplementation may increase your risk of type 2 diabetes and insulin resistance. Focus on food sources rather than supplements unless advised by a doctor.

Vitamin D deficiency causes skeletal muscle atrophy and dysfunction by increasing oxidative stress, disrupting mitochondrial function, and activating the Src-ERK1/2-Akt-FOXO signaling pathway which upregulates muscle-specific E3 ligases (Atrogin-1/MaFbx and MuRF1).

If you are Vitamin D deficient, correcting your levels may help prevent muscle loss and improve mitochondrial function by reducing oxidative stress. However, this is a mechanistic explanation; ensure your levels are normalized rather than megadosed, as excessive Vitamin D can also impair muscle regeneration.

Gut microbiota modulation via prebiotic fibers and probiotics can therapeutically alter gut microbial composition to positively impact energy homeostasis and potentially prevent or treat obesity.

To support your weight management efforts, incorporate prebiotic fibers (found in foods like garlic, onions, and bananas) and probiotics (found in yogurt, kefir, or supplements) into your diet. These substances help modify your gut bacteria in ways that may support healthy energy balance and weight management, though results can vary between individuals.

Waist-to-height ratio (WHtR) is the most accurate anthropometric predictor of whole-body fat percentage and visceral adipose tissue (VAT) mass compared to BMI, waist circumference, waist-to-hip ratio, and waist/height^0.5.

Measure your waist circumference and your height. Divide your waist size by your height. If the result is 0.53 or higher for men, or 0.54 or higher for women, you likely have excess body fat or visceral fat, even if your BMI says you are normal weight. This simple ratio is a better indicator of health risk than BMI or waist-to-hip ratio. Aim to keep this ratio below these thresholds to reduce cardiometabolic risk.

Specific WHtR cut-points (0.53 for men, 0.54 for women for whole-body obesity; 0.59 for visceral obesity) provide a high probability (>=0.75) of identifying individuals with high fat mass or visceral adipose tissue as measured by DXA.

Use these specific numbers to gauge your risk. If your waist-to-height ratio is 0.53 or higher (men) or 0.54 or higher (women), you likely have excess total body fat. If it is 0.59 or higher, you likely have high visceral fat, which is linked to metabolic disease. These thresholds are more accurate than BMI for identifying who needs to take action.

Dietary interventions, including caloric restriction, specific fatty acids, amino acids, and food bioactive derivatives, can enhance insulin sensitivity by targeting mitochondrial function and biogenesis.

Incorporating dietary strategies that support mitochondrial health, such as caloric restriction and consuming foods rich in specific fatty acids and bioactive compounds, can help improve insulin sensitivity by supporting mitochondrial biogenesis.

A pro-inflammatory diet is associated with higher risk of obesity and increased body mass index (BMI).

To manage weight, choose foods that are both anti-inflammatory and nutrient-dense. Avoid ultra-processed foods which are often high in calories and inflammatory. Focus on whole fruits, vegetables, and lean proteins.

Government-mandated physical isolation measures during the early COVID-19 pandemic caused a significant increase in total energy intake and snacking frequency among young adult females, while simultaneously reducing physical activity levels in both males and females.

If you are living in isolation or working from home, be aware that your default environment encourages higher calorie intake (especially snacking) and lower physical activity. To counter this, you must intentionally recreate the structure you lost: schedule your meals, limit snack availability, and deliberately schedule physical activity sessions since you no longer get incidental exercise from commuting or walking between classes.

Extended periods of physical inactivity, such as lockdown confinement or ICU bed rest, accelerate sarcopenia through a 'catabolic crisis' model, causing rapid muscle volume loss (up to 5.5% in 7 days) that may not fully recover post-discharge.

Do not assume short breaks from exercise are harmless. Even 2-7 days of complete inactivity can cause measurable muscle loss. If you are older or have chronic conditions, prioritize light movement or resistance exercises daily during lockdown to prevent this 'catabolic crisis'.

Dietary changes during confinement, specifically increased consumption of ultra-processed foods (UPFs) and decreased protein intake, contribute to sarcopenia by inducing anabolic resistance and promoting fat gain.

Prioritize protein-rich foods over ultra-processed comfort foods during stressful times. Low protein intake directly reduces your body's ability to build and maintain muscle, even if you are exercising.

Vitamin D deficiency, exacerbated by lockdown-induced reduced sun exposure, contributes to muscle loss by impairing calcium handling, mitochondrial function, and insulin signaling.

Get your Vitamin D levels checked, especially if you are older or indoors most of the time. Supplementation may help muscle strength if you are deficient, but it will not replace the need for exercise and protein.

Nutritional ketosis (via ketogenic diet or fasting) induces a hormetic adaptive response that improves cellular resilience, reduces oxidative/inflammatory stress, and protects organs like the heart and brain, primarily through the activation of Nrf2, sirtuins, and AMPK.

Adopting a ketogenic diet or fasting induces ketone bodies, which act as a signal to your cells. This signal triggers a protective upgrade (hormesis) involving Nrf2 and sirtuins, improving your mitochondria and reducing inflammation. It is not just about burning fat; it is about training your cells to handle stress better.