Browse the evidence

High intake of sugar-sweetened beverages, particularly those containing high fructose corn syrup, increases the risk of developing type 2 diabetes mellitus (T2DM) and obesity by raising blood glucose levels and BMI.

Avoid sugar-sweetened beverages, including those with high fructose corn syrup, as they directly raise blood glucose and BMI, increasing T2DM risk. Be aware that diet soft drinks may also negatively impact insulin resistance due to glycated chemicals, so water or unsweetened alternatives are safer choices for metabolic health.

High intake of white rice is associated with an increased risk of type 2 diabetes mellitus, particularly in certain populations such as Japanese women.

Be aware that high intake of white rice may increase the risk of T2DM, especially in populations where it is a staple. Consider moderating white rice consumption and exploring whole grain alternatives.

Switching from animal-based foods to novel plant-based meat alternatives (PBMAs) without careful planning leads to significant micronutrient deficiencies (calcium, potassium, magnesium, zinc, Vitamin B12) and increased intake of public health-sensitive nutrients (saturated fat, sodium, sugar).

If you are replacing meat with plant-based meat alternatives, check the label. You may be missing out on calcium, zinc, and Vitamin B12 while consuming more salt and saturated fat. To maintain nutritional adequacy, prioritize traditional plant sources like beans, nuts, and seeds, and consider supplements if you are vegan.

Consumption of high-temperature cooked foods (grilled, fried, baked) significantly increases systemic Advanced Glycation End Products (AGEs), which promotes oxidative stress, inflammation, and endocrine disruption, particularly in women with PCOS.

Prioritize cooking methods like steaming, boiling, or stewing over grilling, frying, or baking. These high-temperature techniques create Advanced Glycation End Products (AGEs) that can disrupt hormones and increase inflammation. If you do cook with dry heat, marinate meats in acidic solutions (vinegar/lemon) which can reduce AGE formation, and avoid charring.

Vitamin D3 supplementation can attenuate the negative effects of AGEs in women with PCOS by down-regulating the AGE-RAGE interaction and supporting steroidogenesis.

If you have PCOS, check your Vitamin D levels. Supplementation can help reduce the inflammatory impact of AGEs and support healthy hormone production. This is particularly important if you are deficient.

Omega-3 polyunsaturated fatty acids (PUFA) counteract insulin resistance by modulating mitochondrial bioenergetics and reducing endoplasmic reticulum (ER) stress.

Omega-3s may help improve cellular metabolism and reduce stress in tissues like the liver and muscle, potentially supporting insulin sensitivity. However, human studies are inconsistent, so they should be viewed as a supportive part of a broader metabolic health strategy, not a standalone cure for insulin resistance.

Restaurant calorie labeling interventions produce mixed results on consumer calorie intake, with some evidence of reduced calories purchased in fast-food and cafeteria settings but no significant effect in many real-world restaurant contexts.

Calorie labels on menus are not a guaranteed fix for overeating. They seem to work best in fast-food and cafeteria settings where choices are more standardized, but often fail in full-service restaurants. To make labels effective, they should be simple (like traffic lights) or combined with daily calorie recommendations, rather than just listing numbers.

Modified calorie labels, such as traffic light systems or daily calorie recommendations, can encourage lower-calorie purchases, potentially more effectively than calorie labels alone in some contexts.

If you are designing a menu or choosing food, look for modified labels like traffic lights or daily calorie recommendations. They can help you make lower-calorie choices, especially when combined with plain calorie numbers.

Transplantation of Faecalibacterium prausnitzii prevents diabetes by restoring gut microbiota balance, reducing inflammation, and improving insulin sensitivity.

Focus on dietary strategies that promote the growth of Faecalibacterium prausnitzii, such as consuming high-fiber foods (resistant starch, inulin, polyphenols). While direct transplantation is a medical intervention, dietary changes are the primary accessible method to support this beneficial bacteria and improve metabolic health.

Zinc supplementation appears to enhance thyroid hormone levels, particularly T3, and may help treat subclinical hypothyroidism associated with zinc deficiency.

If you have hypothyroidism or fatigue, check your zinc levels. Correcting a zinc deficiency may improve thyroid hormone levels, particularly T3.

Exercise and caloric restriction promote longevity and healthy aging by downregulating mTORC1 activity and upregulating autophagy, thereby maintaining proteome quality.

To support longevity, incorporate regular physical activity and consider moderate caloric restriction (20-40% reduction) while ensuring adequate nutrition. These interventions work by inhibiting mTORC1 and boosting autophagy, which clears damaged cellular components. This is not about starvation or extreme exercise, but consistent, moderate lifestyle habits.

Activation of PPARβ/δ by agonists like GW501516 improves fatty acid oxidation and glucose utilization in skeletal muscle, shifting muscle fiber type from fast-twitch glycolytic to slow-twitch oxidative, thereby enhancing exercise capacity and metabolic flexibility.

PPARβ/δ activation helps muscles burn fat and sugar more efficiently and shifts them to be more endurance-oriented. While drugs like GW501516 show this effect in studies, they are not approved for human use. Exercise naturally activates this pathway.

Astragalus improves intestinal barrier function and immunity by modulating intestinal microbiota, thereby treating Type 2 Diabetes Mellitus (T2DM).

For individuals with T2DM, incorporating Astragalus (specifically its polysaccharides, saponins, and flavonoids) may support gut health and insulin sensitivity. The herb works by improving the intestinal barrier and modulating gut bacteria to reduce inflammation and improve glucose metabolism. Consult a healthcare provider before use, especially if taking other diabetes medications.

Astragalus polysaccharides (APS) improve T2DM outcomes by increasing the abundance of beneficial bacteria (e.g., Bifidobacterium, Lactobacillus) and short-chain fatty acids (SCFAs), while reducing insulin resistance.

Astragalus Polysaccharides (APS) may help manage blood sugar by promoting the growth of good gut bacteria. These bacteria produce short-chain fatty acids that improve insulin sensitivity. This suggests that gut health is a key part of managing T2DM, and Astragalus may support this process.

Optimizing essential and semi-essential nutrient intakes in older adults reduces the risk and progression of noncommunicable diseases (NCDs) such as cardiovascular disease, dementia, and musculoskeletal disorders.

As you age, your body's ability to utilize nutrients may change. Ensure your diet is dense in essential vitamins and minerals, not just low in calories. If you have known deficiencies or increased metabolic needs, consult a professional to optimize your intake, as this can help mitigate risks for heart disease, cognitive decline, and muscle loss.

Chronic exercise training improves the sensitivity of the appetite control system, specifically by enhancing the satiety response to high-energy meals, independent of changes in body fat.

Over time, regular exercise training helps your body regulate hunger better. You may feel hungrier when fasting, but your body becomes more sensitive to the signals that tell you you're full, especially after larger meals. This adaptive response can support long-term weight management.

Multi-level workplace health promotion interventions combining physical activity and/or nutrition with organizational and environmental changes significantly reduce absenteeism.

To reduce absenteeism, employers should implement multi-level health programs that combine individual counseling with organizational and environmental changes, such as providing healthy food options and flexible work policies. These interventions are most effective when sustained over longer periods (e.g., >12 months).

Multi-level workplace interventions involving physical activity and/or nutrition can significantly improve workability and work performance.

Employers can improve employee workability and performance by implementing multi-level health programs that include physical activity and nutrition components, along with organizational and environmental support.

Smoking cessation in elderly patients who have suffered a stroke or acute myocardial infarction significantly reduces the risk of recurrent cardiovascular events, with risk levels approaching those of non-smokers after approximately 3 years.

If you smoke, quitting is the single most effective step you can take to protect your heart, especially after a heart attack or stroke. You do not need to wait until you are 'ready'; the benefits start immediately and your risk of another event drops to the level of a non-smoker within three years. Seek support to quit, as the cardiovascular payoff is substantial and time-bound.

COVID-19 home confinement led to significant weight gain in 38.8% of the Spanish population, with higher BMI and older age being positive predictors of this weight increase.

If you are older or overweight, be aware that lockdown makes weight gain more likely. Focus on maintaining your current activity level and monitoring portions, as these are the strongest predictors of staying stable.

Emotional eating, particularly the inability to stop eating sweets or eating when stressed, is strongly associated with greater weight gain during confinement.

If you eat when stressed or can't stop sweets, you are at higher risk for weight gain during stressful periods. Develop non-food coping strategies for stress to protect your weight.

In obese patients with Alcohol Use Disorder (BMI > 30 kg/m2), exenatide significantly reduces heavy drinking days and total alcohol intake.

If you have Alcohol Use Disorder and are obese (BMI > 30), weekly exenatide injections may significantly reduce your heavy drinking days and total alcohol intake. This benefit was not seen in non-obese patients in this study, suggesting that metabolic health is a key factor in the drug's efficacy for addiction.

Activation of beige adipose tissue (browning of white fat) improves glucose homeostasis and insulin sensitivity, offering a therapeutic mechanism for type 2 diabetes.

You can potentially improve your metabolic health by encouraging your body to create 'beige fat' within your white fat stores. This happens naturally through exposure to cold temperatures and regular exercise. While you cannot directly 'eat' beige fat, these lifestyle factors trigger the browning process, which helps clear glucose and lipids from your blood, thereby improving insulin sensitivity.

Higher adherence to a Mediterranean-style dietary pattern is associated with better lower extremity functioning, mobility, and walking speed in older adults, but shows inconclusive or no association with measures of muscle strength (e.g., grip strength).

For older adults, prioritizing a Mediterranean-style diet (high in plants, olive oil, fish, moderate dairy/wine) is strongly linked to maintaining mobility, walking speed, and independence. However, do not expect this diet alone to significantly increase muscle strength (grip strength); resistance training remains essential for building strength, while this diet supports functional mobility.