Browse the evidence

Specific probiotic strains (Lactobacillus, Bifidobacterium) can exert anti-anxiety and antidepressant effects by modulating the gut-brain axis, potentially via GABA secretion and vagus nerve signaling.

Consider high-quality probiotics containing Lactobacillus and Bifidobacterium strains if you struggle with stress or anxiety, especially if other interventions have failed. Note that effects may vary by strain and individual microbiota.

In humans, modest dietary restriction combined with exercise is associated with smaller nucleoli in muscle biopsies.

For older adults, combining a modest 12.5% reduction in calories with a 12.5% increase in physical activity over 13 weeks was associated with smaller nucleoli in muscle tissue. This suggests that these lifestyle changes may improve cellular metabolic health.

Moderate exercise combined with appropriate energy and protein intake is a necessary intervention to reverse sarcopenia in cirrhosis, potentially alongside pharmacological agents like BCAAs or testosterone.

Cirrhosis patients should engage in moderate exercise alongside a high-protein, high-calorie diet (1.2-1.5g/kg protein, >35 kcal/kg). A late-night snack is crucial to prevent overnight catabolism.

Branched-chain amino acid (BCAA) supplementation (0.45 g/kg or 12g/day) can improve ammonia metabolism and nitrogen balance in cirrhosis patients, though single doses may transiently raise blood ammonia.

BCAA supplementation (12g/day) is a viable long-term strategy to lower ammonia levels in cirrhosis. Single doses may spike ammonia, so long-term use is preferred.

Motorized treadmill running is biomechanically comparable to overground running for most spatiotemporal, kinematic, kinetic, and muscle activity measures, with specific exceptions in sagittal plane kinematics at footstrike.

You can use a motorized treadmill for most of your training without worrying about drastically different biomechanics compared to running outside. The study shows that speed, stride length, and muscle activation are largely the same. However, be aware that your foot lands at a slightly different angle and your knee bends differently on a treadmill. If you are using treadmill data to prescribe specific gait corrections or footwear for outdoor racing, account for these small sagittal plane differences.

Tart Montmorency cherry juice and pomegranate extracts accelerate the recovery of muscle function and reduce soreness following eccentric exercise.

If you have a competition or hard training session in 2-3 days, consume tart cherry juice (approx. 2 servings/day) starting 4 days prior. Note that the specific effective dose is not standardized, and the benefit may be modest compared to the cost.

Vitamin D supplementation (4,000 IU/day) augments the recovery of maximal force after eccentric exercise in vitamin D-insufficient individuals.

If you are vitamin D deficient, take 4,000 IU of Vitamin D3 daily, especially during winter. This helps your muscles recover force faster after hard workouts. Do not use mega-bolus monthly doses.

Natural phytochemicals (resveratrol, quercetin, berberine, curcumin, fisetin) activate SIRT1, which modulates metabolic pathways, reduces oxidative stress, and exerts anti-inflammatory effects, potentially preventing or treating metabolic disorders.

Incorporate foods rich in polyphenols (berries, grapes, onions, turmeric, green tea) into your diet. While isolated high-dose supplements face bioavailability challenges, the cumulative effect of these compounds through whole foods may support SIRT1 activity, helping manage oxidative stress and inflammation associated with metabolic health.

A Ketogenic Diet (KD) enhances endurance exercise capacity and prevents muscle injury during exhaustive exercise by altering lipid metabolism and IL-6 synthesis, though it may increase intramuscular oxidative stress.

A high-fat, low-carb diet may help endurance athletes by improving fat oxidation and preventing muscle damage, but monitor for increased oxidative stress.

Within-day energy deficiency, where energy intake and expenditure are assessed in 1-hour intervals, reveals that athletes with menstrual dysfunction spend significantly more time in an energy-deficient state (>300 kcal deficit) than eumenorrheic athletes, even when total daily energy availability appears similar.

Don't just look at your total daily calories. If you train hard, ensure you are eating enough *around* your training sessions. Spreading your intake to avoid large deficits during and immediately after exercise may help protect your hormonal health, even if your total daily calories look okay on paper.

Chitosan reduces total cholesterol by approximately 5% but has inconsistent effects on LDL-C, HDL-C, and triglycerides, with limited long-term efficacy data.

Chitosan may lower total cholesterol slightly, but it does not reliably lower LDL-C. Given its inconsistent effects and potential for gastrointestinal side effects, it is not a first-line supplement for lipid management.

Consumption of edible mushrooms provides bioactive compounds (polysaccharides, phenolics, terpenoids) that exert anti-carcinogenic, antioxidant, and hypocholesterolemic effects, potentially reducing risks of cardiovascular disease, cancer, and liver injury.

Incorporate edible mushrooms (like white button, oyster, or shiitake) into your diet regularly to gain access to unique bioactive compounds like beta-glucans and phenolics. These compounds support heart health by lowering cholesterol, boost immunity, and may help reduce cancer risk. You don't need to eat them in large quantities; their potency comes from these specific nutrients. If you dislike the texture, look for mushroom extracts or powders added to other foods.

Dual GCGR-GLP-1R co-agonists (e.g., cotadutide) reduce body weight and improve NASH histology, but their efficacy in humans is currently comparable to, not superior to, optimized GLP-1R agonists.

For those with Type 2 Diabetes and NASH (liver disease), dual-acting drugs like cotadutide offer a way to target both weight and liver health. However, current human trials show these drugs are roughly as effective as standard GLP-1 injections (like liraglutide) for weight loss, and less effective than the newer GLP-1/GIP combinations (like tirzepatide). They are a viable option, especially if liver health is a primary concern, but may not offer the maximum weight loss benefit available.

Combined lifestyle interventions (diet, exercise, education, self-monitoring) for gestational diabetes reduce the risk of large-for-gestational age (LGA) infants and decrease neonatal fat mass.

For women with gestational diabetes, combining healthy eating, physical activity, and blood glucose monitoring helps prevent having an overly large baby and reduces fetal fat mass. This approach is the primary recommended treatment.

Activation of SIRT1, SIRT2, SIRT3, and SIRT6 improves insulin resistance and Type 2 Diabetes by suppressing inflammation, reducing oxidative stress, and enhancing mitochondrial function.

While specific sirtuin-activating drugs are not yet standard care, the paper suggests that lifestyle interventions mimicking calorie restriction (CR) can activate these pathways. Focus on maintaining metabolic health through balanced nutrition and physical activity to support mitochondrial function and reduce inflammation, which are the natural triggers for sirtuin activity.

Cylindrical foam rollers are more effective than roller massagers (bars/sticks) for recovering strength performance post-exercise, though device type does not significantly impact pre-rolling performance gains.

If you are choosing between a foam roller and a roller massager (bar/stick) for post-workout strength recovery, a cylindrical foam roller may be slightly more effective. For pre-workout warm-ups, the type of device matters less.

Testosterone replacement therapy (TRT) improves erectile function and metabolic parameters in hypogonadal diabetic men, but guidelines do not recommend it solely for improving glycemic control.

If you have diabetes and low testosterone, TRT may help your erectile function and energy, but it is not a cure for high blood sugar. Doctors recommend trying lifestyle changes (diet, exercise, weight loss) first. TRT is prescribed individually after weighing risks and benefits, and is not recommended just to lower blood glucose.

Previously active individuals experience a disproportionately larger decrease in physical activity during lockdowns compared to those who were already less active.

If you were highly active before lockdowns, you are at high risk of losing your fitness. You must actively replace your structured routine with home-based or outdoor alternatives to prevent a large drop in activity.

Dietary phospholipids (PLs) containing omega-3 polyunsaturated fatty acids (PUFAs) provide superior anti-inflammatory benefits and more efficient tissue incorporation compared to omega-3 PUFAs in triglyceride (TAG) form.

If you are taking fish oil for inflammation, consider switching to a phospholipid-based source (like krill oil or specific marine phospholipid extracts). The paper suggests these deliver omega-3s more efficiently to your tissues and may work at lower doses than standard triglyceride fish oils, potentially offering better anti-inflammatory results with fewer side effects.

Dietary phospholipids from animal (dairy, meat, egg) and marine sources exhibit anti-inflammatory properties by inhibiting platelet aggregation and modulating Platelet-Activating Factor (PAF) metabolism.

Include phospholipid-rich foods like eggs, dairy, and fish in your diet. These contain phospholipids that may help reduce inflammation by inhibiting platelet aggregation and regulating PAF, a key inflammatory mediator, without the side effects often associated with anti-inflammatory drugs.

Sleep deprivation impairs endurance performance (time to exhaustion, distance covered) and accuracy/reaction time, but its effect on anaerobic power (peak/mean power) is inconsistent and less clear.

Be aware that sleep deprivation consistently hurts your endurance and accuracy. While its effect on pure strength or sprint power might be less consistent, you cannot rely on sleep loss to 'boost' performance. Ensure you get adequate sleep to maintain your accuracy and endurance levels.

Specific gut microbiota metabotypes (such as Equol producers or Urolithin-A producers) are associated with distinct health outcomes, including potential benefits for menopausal symptoms, cardiovascular health, and inflammation, whereas non-producers may see no benefit or different effects.

If you are an 'Equol producer' (converts soy isoflavones to equol), you may experience benefits for menopausal symptoms and cardiovascular health. If you are a 'non-producer', these specific benefits may not occur from the same diet.

Integrative nutritional biomarkers, which combine exposure and effect data, enable precision nutrition by accounting for inter-individual genetic and epigenetic variations in response to diet.

Personalized nutrition is moving beyond one-size-fits-all diets. By using integrative biomarkers that reflect both what you eat and how your body responds (influenced by your genetics), you can receive dietary recommendations tailored to your unique biology for optimal health.

Natural therapeutic products, including non-flavonoid polyphenols, flavonoids, and specific plant-derived foods, serve as safer alternatives or synergistic combination therapies for Type 2 Diabetes Mellitus (T2DM) by improving insulin sensitivity, reducing oxidative stress, and ameliorating complications with fewer side effects than synthetic pharmaceuticals.

Incorporate natural therapeutic products like polyphenols (resveratrol, curcumin) and flavonoids (quercetin, anthocyanins) from sources such as berries, tea, and olive oil into your diet. These can help improve insulin sensitivity and reduce oxidative stress. They are particularly useful as a safer alternative or in combination with standard pharmaceutical treatments, especially in advanced T2DM, to enhance overall treatment efficiency and reduce side effects.