Browse the evidence

Specific natural compounds, such as resveratrol, curcumin, and honey, improve glucose control and insulin sensitivity through mechanisms like activating sirtuins, inhibiting alpha-amylase, and reducing oxidative stress in pancreatic beta-cells.

Consider adding foods rich in resveratrol (grapes, berries), curcumin (turmeric), and honey to your diet. These natural compounds can help protect pancreatic beta-cells, improve insulin sensitivity, and reduce inflammation, contributing to better glucose control.

Pharmaceutical drugs for T2DM, while effective, are associated with harmful side effects, making natural therapeutic products a preferred option for prevention and early-stage management.

If you are in the early stages of T2DM or pre-diabetic, discuss with your doctor the possibility of using natural therapeutic products as a primary or adjunctive therapy. They may offer a safer profile with fewer side effects compared to long-term pharmaceutical use.

HMB supplementation attenuates muscle wasting and improves outcomes in various forms of cachexia, though clinical evidence is often confounded by mixed supplements.

For patients with muscle-wasting diseases, HMB (often in combination with other nutrients) may help preserve muscle, but evidence is not definitive because most studies use mixed supplements. Consult a doctor, as individual effectiveness is unclear.

Adherence to a Mediterranean Diet improves reproductive health in both men and women, particularly in conditions like PCOS and male infertility, by reducing oxidative stress and improving sperm quality or ovarian function.

For those struggling with fertility or PCOS, adopting an MD-style diet rich in antioxidants and healthy fats may help mitigate oxidative stress and improve hormonal balance.

Higher amounts of sedentary behavior are associated with increased risk of all-cause, cardiovascular disease (CVD), and cancer mortality, as well as the incidence of CVD, cancer, and type 2 diabetes.

Limit your total sitting time throughout the day. While getting moderate-to-vigorous physical activity (MVPA) is important and can reduce some risks, it does not completely negate the dangers of prolonged sitting. Aim to break up long periods of sitting with light movement.

Performing high-intensity interval training (HIIT) in the afternoon is more efficacious than performing it in the morning for improving 24-hour blood glucose levels in men with type 2 diabetes.

If you have type 2 diabetes and perform High-Intensity Interval Training (HIIT), try scheduling your sessions for the afternoon rather than the morning. This study found that afternoon HIIT significantly lowered 24-hour blood glucose levels, whereas morning HIIT actually increased them. This suggests aligning your workout with your body's circadian rhythm may improve your metabolic control.

In children, consuming non-sugar sweeteners is associated with a smaller increase in body mass index (BMI) z-score compared to consuming sugar, but there is no significant difference in body weight.

For children, switching from sugar-sweetened drinks to those with non-sugar sweeteners may help prevent a faster rise in BMI z-score compared to drinking sugary drinks. However, this does not necessarily translate to a difference in actual body weight. It is a modest benefit in a specific metric.

Adherence to a Mediterranean Diet may attenuate the negative cardiovascular effects associated with specific genetic polymorphisms, such as the T-allele of the TCF7L2 gene and the G-allele of the MLXIPL gene.

If you have a family history of heart disease or diabetes, adhering to a Mediterranean Diet may be particularly beneficial in mitigating your genetic risk. Consult a genetic counselor or doctor for personalized advice.

Long-term adherence to a Mediterranean Diet is associated with longer telomere length, a marker of biological age, particularly in women and those with specific PPARγ2 gene variants.

Maintaining a Mediterranean Diet over the long term may support cellular health markers associated with aging, such as telomere length, especially for women.

Dietary fiber interventions in humans alter gut microbiota composition and increase short-chain fatty acid (SCFA) production, but the resulting impact on metabolic regulation (insulin sensitivity, lipid profiles) is highly heterogeneous and not consistently observed across all study populations.

Increasing dietary fiber intake is likely to change your gut bacteria, but it may not automatically fix metabolic issues like insulin resistance or high cholesterol. The benefit depends heavily on the specific type of fiber (e.g., soluble vs. insoluble) and your unique gut microbiome profile. Focus on diverse, whole-food sources of fiber rather than assuming all supplements or fiber types yield the same metabolic results.

High-glycemic-index (GI) carbohydrate meals consumed 4 hours before bedtime significantly shorten sleep onset latency compared to low-GI meals.

If you struggle to fall asleep, try eating a high-glycemic carbohydrate meal (like white rice or pasta) about 4 hours before bed. This may help you fall asleep faster by increasing tryptophan availability in the brain, though individual responses vary.

Tryptophan supplementation (1 g or more) increases subjective sleepiness and decreases time to sleep in subjects with mild insomnia.

If you have mild insomnia, tryptophan supplementation of 1 gram or more may help you fall asleep faster and feel sleepier. This works by increasing serotonin levels in the brain.

GABA supplementation (300 mg/day for 4 weeks) decreases sleep latency and increases sleep efficacy in patients with insomnia.

For insomnia, GABA supplementation of 300 mg per day for 4 weeks may help you fall asleep faster and improve sleep quality. This works by leveraging GABA's role as an inhibitory neurotransmitter.

Plant-based meat alternatives (PBMAs) generally exhibit lower energy, total fat, and saturated fat content, but higher fiber and carbohydrate content compared to animal meat, though they often contain higher sodium levels and have lower amino acid bioavailability.

When choosing plant-based meat alternatives, expect lower saturated fat and higher fiber compared to animal meat, but be mindful of potentially higher sodium levels. Note that protein quality (bioavailability) may be lower than animal meat, so variety in protein sources is important. These products are not nutritionally identical to meat.

Consumer acceptance of plant-based meat alternatives is strongly influenced by sensory similarity to meat, product familiarity, and price, with hybrid products often showing higher acceptability than pure plant-based options.

If you are trying plant-based meat alternatives, start with hybrid products (part meat, part plant) if available, as they are often more acceptable. Be aware that sensory similarity to meat is a key factor in acceptance, and pure plant-based options may not perfectly replicate meat texture or taste.

Plant-based diets (vegetarian or vegan) do not provide advantages for strength, anaerobic, or aerobic exercise performance compared to omnivorous diets, though they are viable for supporting athletic performance.

You do not need to eat meat to perform at a high level. Current research indicates that vegetarian and vegan diets support strength, anaerobic, and aerobic performance equally well to omnivorous diets, provided you consume enough total protein and variety. Focus on getting adequate calories and protein from diverse plant sources to match your training demands.

Vegetarians may have lower muscle creatine and carnosine levels, but this does not negatively impact performance; however, vegetarians may respond more robustly to creatine supplementation.

If you are vegetarian, your muscle creatine levels may be lower, but this doesn't hurt your performance. You might actually benefit more from creatine supplementation than meat-eaters, so consider it if you do high-intensity training.

Oral supplementation with Nicotinamide Riboside (NR) at a dose of 1000 mg twice daily significantly increases whole-blood NAD+ levels in healthy adults.

Take 1000 mg of Nicotinamide Riboside (NR) twice daily. This dose has been shown to double whole-blood NAD+ levels in healthy adults without causing the side effects (like flushing) associated with other Vitamin B3 supplements. The study used an 8-day escalation protocol, but maintenance at 1000 mg BID is the effective dose for increasing NAD+.

Higher consumption of fruit and vegetables (5+ portions/day) is associated with a lower risk of incident pre-frailty or frailty in older adults.

Aim for 5 or more portions of fruit and vegetables daily. This specific intake level is linked to a large reduction in frailty risk. If fresh produce is costly, consider frozen or canned options which retain nutritional value.

High consumption of ultra-processed foods (UPFs) is associated with a three-fold increased risk of incident frailty in older adults.

Limit your intake of ultra-processed foods, such as packaged snacks, sugary drinks, and processed meats. High consumption is linked to a three-fold increased risk of frailty. Focus on minimally processed foods.

Very Low Carbohydrate Ketogenic Diets (VLCKD) alter gut microbiota composition by generally decreasing alpha diversity and richness, while selectively increasing beneficial bacteria such as Akkermansia muciniphila and Lactobacillus, which may contribute to metabolic and neurological benefits.

If you start a ketogenic diet, expect your gut bacteria to change. You might see a drop in overall variety, but this often comes with an increase in beneficial bacteria like Akkermansia and Lactobacillus. This shift is linked to the diet's benefits for seizures and metabolism. If you have specific gut issues, monitor your response, as individual results vary.

Dietary supplementation with Chlorella and Spirulina microalgae provides essential long-chain polyunsaturated fatty acids (LCPUFAs), specifically omega-3 (EPA, DHA) and omega-6 (GLA, AA), which support anti-inflammatory pathways, cardiovascular health, and neurological development.

Incorporate Chlorella or Spirulina supplements or foods into your diet to boost your intake of essential omega-3 and omega-6 fatty acids. These compounds support heart health, reduce inflammation, and aid brain function, especially as you age. Since your body cannot make these fats, relying on sources like microalgae ensures you get them directly.

Consumption of Chlorella and Spirulina provides high-quality proteins and essential amino acids (lysine, leucine, isoleucine, tryptophan, valine) that contribute to high nutritional quality, potentially superior to conventional plant sources like soy.

Use Chlorella or Spirulina as a protein supplement to meet your daily protein needs. They offer a high protein content (over 50% dry weight) and all essential amino acids, making them a viable alternative to soy or animal proteins. Look for products like powders or tablets to easily integrate them into your diet.

Chlorella and Spirulina microalgae are rich sources of phenolic compounds, vitamins, and polysaccharides that exhibit antioxidant, anti-inflammatory, and immunomodulatory properties, supporting overall health and disease prevention.

Include Chlorella or Spirulina in your diet to boost your intake of antioxidants, vitamins, and immune-supporting polysaccharides. These compounds help protect your cells from damage, support your immune system, and may reduce the risk of chronic diseases. They are available in various forms, making it easy to add them to your routine.