Browse the evidence

Multi-agonists (GLP-1/Glucagon, GLP-1/GIP, or GLP-1/GIP/Glucagon) show greater potential for weight loss than single-agonists by combining appetite suppression with increased energy expenditure.

Newer 'multi-agonist' drugs that target multiple hormones (like GLP-1, GIP, and Glucagon) are in development. They aim to lose weight by both reducing hunger and increasing energy burn. These are not yet widely available for obesity treatment but show promise for those who need more than standard therapies.

Adherence to a 'prudent dietary pattern' (high fruit, green leafy vegetables, poultry, fish) during pregnancy is associated with a decreased risk of developing gestational diabetes mellitus (GDM), whereas a 'Western dietary pattern' (high red/processed meat, refined grains, sweets) increases GDM risk.

During pregnancy, prioritize a diet rich in fruits, green leafy vegetables, poultry, and fish while limiting red meat, processed meats, refined grains, sweets, and fried foods. This 'prudent' pattern is linked to a lower risk of gestational diabetes compared to a 'Western' pattern high in processed and refined foods.

Maternal vitamin C intake below 70 mg per day is associated with an 1.8-times increased risk of developing gestational diabetes mellitus compared to higher intakes.

Ensure daily Vitamin C intake of at least 70 mg during pregnancy to help lower the risk of gestational diabetes. This can be achieved through diet (citrus fruits, berries, peppers) or supplementation if dietary intake is insufficient.

Maternal plasma 25-hydroxyvitamin D levels below 20 ng/mL are associated with a 2.66-times increased risk of developing gestational diabetes mellitus, independent of other confounding factors.

Maintain maternal 25-hydroxyvitamin D levels at or above 20 ng/mL during pregnancy to help reduce the risk of gestational diabetes. This can be monitored through blood tests and managed through diet, sunlight exposure, or supplementation as advised by a healthcare provider.

Intermittent Energy Restriction (IER) improves glucose and lipid homeostasis (reduced fasting insulin, HOMA-IR, and triglycerides) in the short-to-medium term, potentially through mechanisms distinct from continuous energy restriction (CER) such as preferential reduction of ectopic fat and modulation of adipose tissue physiology.

Try an Intermittent Energy Restriction (IER) protocol like the 5:2 diet (eating normally 5 days, restricting calories by ~70-100% on 2 non-consecutive days) or alternate-day modified fasting. Focus on short-to-medium term goals (up to 6 months). Monitor insulin sensitivity and lipid profiles, as IER may offer benefits beyond simple weight loss, such as improved insulin sensitivity and reduced triglycerides, potentially through mechanisms like reduced ectopic fat.

Restricting carbohydrate intake (low-carb, high-fat, or ketogenic diets) reduces the abundance and activity of intestinal SGLT1 transporters, thereby decreasing the capacity to absorb carbohydrates and increasing the risk of GI distress during competition.

If you follow a low-carb diet, your gut loses its ability to absorb large amounts of carbs. Before a race requiring high carb intake, include high-carb days to 'retrain' your gut and prevent GI issues.

Dietary nitrate supplementation improves performance in highly trained athletes engaged in upper-body dominant sports (kayaking, rowing) or intermittent sprint sports.

If you are an elite kayaker, rower, or team sport player doing sprints, nitrate supplementation (8-10mmol) can help your performance. It works by improving the efficiency of your fast-twitch muscles.

Consumption of macrofungi (medicinal mushrooms) provides bioactive compounds, particularly polysaccharides, which exhibit immunomodulatory, antitumor, and metabolic regulatory effects.

Incorporate a variety of medicinal mushrooms (such as Shiitake, Reishi, or Maitake) into your diet or consider them as dietary supplements to potentially support immune function and metabolic health. While not a replacement for prescribed medication, they offer bioactive compounds that may complement a healthy lifestyle.

The COVID-19 pandemic and associated public health measures (social distancing, quarantine) caused a significant decrease in physical activity and exercise levels in older adults living independently, with nearly half of the sample reporting reduced activity.

If you are an older adult, be aware that the pandemic's restrictions likely caused you to be less active. This is a common and understandable reaction to fear and isolation. To counteract this, focus on safe, home-based exercises or low-density outdoor activities. Reconnecting with others, even virtually, can help restore your motivation to move.

The COVID-19 pandemic led to increased snacking, alcohol consumption, and weight gain in older adults, predisposing them to overnutrition.

If you are an older adult, be aware that the pandemic's stress and isolation may have led you to snack more, drink more alcohol, or gain weight. This is a common reaction. To manage this, try to identify non-food coping mechanisms for stress and prioritize healthy, balanced meals.

Vitamin D deficiency (serum 25(OH)D < 20 ng/mL) is associated with a significantly increased risk of sleep disorders, including poor sleep quality, short sleep duration, and daytime sleepiness.

This paper establishes a strong observational link between low Vitamin D levels and poor sleep. However, it does not prove that taking Vitamin D supplements will fix your sleep, as the evidence comes from observational studies, not controlled trials. If you suspect you are deficient, consult a doctor for testing. Do not self-prescribe high-dose Vitamin D solely for sleep improvement based on this paper alone, as the causal mechanism is not yet confirmed by RCTs.

Mandatory front-of-package warning labels on foods high in critical nutrients increase consumer awareness of product unhealthiness and drive purchase decisions toward healthier alternatives, particularly among mothers and young children.

Use front-of-package warning labels as a quick visual shortcut when shopping. Products with more warning labels are less healthy. Prioritize products with fewer or no labels, especially when trying new items. Involve children in this process, as they often become the primary drivers of healthier choices at home.

Restricting the sale of high-energy, high-sugar, high-saturated fat, and high-sodium (HEFSS) foods in schools, combined with teacher promotion of healthy snacks, shifts children's dietary preferences toward healthier options, particularly in younger children.

Support school food policies that restrict unhealthy options. Encourage your child to try the healthier options available at school, as they are often more accepted by peers. Be mindful of the social pressure to send healthy snacks, but recognize it as a positive force for your child's long-term health.

White adipose tissue (WAT) can be converted into energy-dissipating brown-like (beige/brite) adipocytes through the upregulation of uncoupling protein 1 (UCP1), a process driven by endogenous factors like norepinephrine, myokines (irisin, BAIBA), and nutritional factors, thereby increasing energy expenditure and potentially treating obesity.

Current research suggests that your fat tissue isn't just storage; it can be 'reprogrammed' to burn energy. While cold exposure works, it's uncomfortable. Future therapies may use specific nutrients or drugs to trigger this 'browning' process, turning fat into heat-producing tissue, potentially offering a new way to manage weight without extreme dieting.

Exercise-induced myokines, specifically irisin and beta-aminoisobutyric acid (BAIBA), promote white-to-brown adipose tissue conversion and thermogenesis through the p38 MAPK and PPARα pathways, respectively.

Exercise helps burn fat not just by burning calories, but by releasing chemicals (irisin, BAIBA) from your muscles that tell your fat cells to burn more energy. This is a biological benefit of movement beyond simple calorie expenditure.

L-carnitine supplementation improves glucose disposal and insulin sensitivity in patients with Type 2 Diabetes, primarily by enhancing mitochondrial fatty acid oxidation and reducing toxic lipid intermediates.

For T2D patients, L-carnitine supplementation may help improve how the body uses glucose and insulin sensitivity, particularly by aiding fat burning in the mitochondria. However, it may not significantly lower fasting blood sugar or HbA1c in all individuals, so it should be viewed as an adjuvant therapy rather than a primary treatment.

Growth hormone (GH) replacement therapy in adults with growth hormone deficiency (GHD) improves non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH) by reducing visceral adipose tissue and directly decreasing hepatic lipogenesis.

If you have been diagnosed with adult Growth Hormone Deficiency, treating it with GH replacement therapy can significantly improve liver health, including reducing fatty liver and inflammation. This is not just about weight loss; GH has a direct effect on liver cells to reduce fat production. Consult an endocrinologist to see if you qualify for this therapy, especially if you have NAFLD or NASH.

Incorporating edible mushrooms into muscle foods (meat/fish) reduces sodium, saturated fat, and cholesterol content while increasing dietary fiber, protein, and bioactive compounds, thereby improving the nutritional profile and health benefits of the final product.

To make your favorite meat dishes healthier, replace a portion of the meat (e.g., 20-50%) with chopped edible mushrooms like Shiitake or Oyster. This lowers the sodium and saturated fat while adding fiber and umami flavor, making the dish more nutritious without sacrificing taste.

Acceptance and Commitment Therapy (ACT) and mindfulness-based interventions produce significant weight loss effects, whereas other mindfulness approaches primarily improve psychological health and eating-related factors without necessarily reducing weight.

If you are trying to lose weight, look for Acceptance and Commitment Therapy (ACT) rather than generic mindfulness meditation. ACT focuses on committing to valued behaviors (like healthy eating) despite discomfort, which has been shown to significantly reduce weight, whereas general mindfulness may just improve your mood or eating awareness without dropping pounds.

Incorporating chili peppers (Capsicum annuum) into the human diet provides significant amounts of vitamins A, C, and E, as well as minerals like iron and zinc, thereby serving as a sustainable strategy to alleviate micronutrient deficiencies.

To improve your intake of essential vitamins and minerals, regularly include chili peppers (both sweet and hot varieties) in your meals. They are rich sources of Vitamin A, C, E, iron, and zinc. For those sensitive to spice, start with milder varieties or use them as a garnish to maximize nutrient intake without discomfort.

Chili peppers are more cost-efficient and land-efficient sources of iron and other micronutrients compared to cereals and legumes.

If you are looking for affordable ways to boost your iron intake, chili peppers are a highly efficient option compared to many staple grains. They provide more nutrients per unit of land and cost.

VLCKD leads to significant improvements in metabolic markers (glucose, lipids, blood pressure) and a notable proportion of patients with mild CKD experience normalization of glomerular filtration rate (eGFR ≥ 90).

For those with mild kidney disease, losing weight via VLCKD may not just preserve but potentially restore kidney function metrics (eGFR) for a significant minority (approx. 28%).

Chronic exercise stimulates lipolysis in adipose tissue by normalizing the activity of lipolytic enzymes (ATGL and HSL), thereby facilitating the reduction of adipose tissue mass and preventing its accumulation.

To lose fat, you need to engage in regular physical activity. This activity triggers your body's fat-burning enzymes (like ATGL and HSL) to break down stored fat more efficiently. While you can't choose exactly where the fat comes from, consistent exercise helps your body manage fat stores better, especially if you have been overweight.

Chronic exercise promotes the 'beiging' of white adipose tissue (WAT), transforming energy-storing white adipocytes into thermogenic beige adipocytes that express UCP1 and increase mitochondrial activity.

Regular exercise can change your fat cells from simple storage units into active energy burners. This process, called 'beiging,' increases the number of mitochondria in your fat tissue and helps burn fat for heat. While this is most clearly seen in animal studies, it suggests that consistent exercise creates a more metabolically active body.