Browse the evidence

Specific blood lipid profiles (e.g., levels of triglycerides, lysophosphatidylcholine, and apolipoprotein E alleles) correlate with human aging and exceptional longevity.

Your blood lipid profile and ApoE genotype are markers of your biological aging and disease risk. While you cannot change your genotype, monitoring triglycerides and lysophosphatidylcholine levels may provide insights into your metabolic health. Focus on maintaining healthy lipid levels through diet and exercise.

Maternal intake of methyl-donating nutrients (folate, vitamin B12) during pregnancy can counteract the negative epigenetic effects of environmental toxins like Bisphenol A (BPA), preventing adverse offspring phenotypes such as obesity and cancer susceptibility.

If you are pregnant or planning pregnancy, prioritize foods rich in methyl donors like leafy greens (folate), eggs, and liver (B12/choline). This helps protect the developing fetus's epigenome from environmental toxins like BPA, potentially reducing long-term risks of obesity and metabolic disease. Focus on whole foods rather than supplements alone.

SIRT3 polymorphisms are associated with human longevity, with specific variants being more common in centenarians.

Genetic variants in SIRT3 may play a minor role in human longevity, but evidence is inconsistent. Lifestyle interventions like calorie restriction and exercise remain the most reliable way to influence healthspan.

Bariatric surgery (BS) induces initial weight loss through foregut exclusion-mediated hormonal upregulation of satiety hormones (GLP-1, PYY) and downregulation of ghrelin, but long-term weight regain (WR) is driven by the subsequent normalization or decline of these hormonal levels, alongside behavioral factors like dietary non-adherence and grazing.

If you had bariatric surgery and are regaining weight, recognize that your body's hormonal signals (hunger/satiety) may have changed back towards pre-surgery levels. This is a known biological mechanism, not just a personal failure. Focus on behavioral strategies (dietary counseling, monitoring) to counteract these biological drives, as hormonal interventions alone have shown mixed results.

The decline in physical activity is slightly more pronounced in males than in females during the transition to adulthood.

Males may experience a steeper drop in activity (approx 6.5 min/day less) compared to females (approx 5.5 min/day less) during this life transition. Pay extra attention to maintaining activity levels if you are male.

Higher genetically predicted fat-free mass index is inversely associated with the risk of atrial fibrillation, ischaemic stroke, and abdominal aortic aneurysm.

Maintaining or increasing fat-free mass (muscle) may offer protective benefits against atrial fibrillation, ischaemic stroke, and abdominal aortic aneurysm. Incorporate resistance training to build muscle, while also managing fat mass to optimize cardiovascular health.

Routine screening of serum 25(OH)D levels is not recommended for any population (children, adults, pregnant, obese, dark complexion) in the absence of established clinical indications.

Do not get your vitamin D levels tested unless you have a specific medical condition like hypocalcemia. The guideline states that no specific blood level has been proven to prevent disease, so testing will not change your advice: just take the standard recommended dose.

Berberine supplementation reduces atherosclerotic plaque area and inflammatory markers in animal models of cardiovascular disease.

Berberine shows promise in reducing atherosclerosis in animal studies by lowering inflammation and oxidative stress. While human trials are limited, it may be a supportive supplement for cardiovascular health, particularly for those with metabolic issues. Consult a doctor before use, especially if taking other medications.

Berberine may have bidirectional effects on tissue factor expression, potentially promoting thrombosis in some contexts.

Berberine's effect on blood clotting is complex. While it generally inhibits platelet aggregation, it may increase tissue factor expression in some cell types, potentially promoting thrombosis. This highlights the need for caution in individuals with clotting disorders or those taking anticoagulants.

Sirtuin activation (via overexpression or activators like resveratrol/STACs) delays cellular senescence and extends organismal lifespan in model organisms, primarily through DNA repair, telomere maintenance, and interaction with longevity pathways like IIS and AMPK.

Focus on lifestyle factors that naturally boost Sirtuin activity, such as calorie restriction and exercise, which increase NAD+ levels and activate AMPK. While supplements like resveratrol are popular, their direct efficacy in humans is unproven and potentially mediated by off-target effects. Prioritize sleep, stress management, and balanced nutrition to support genomic stability.

Calorie restriction (CR) extends lifespan in many organisms, and this effect is mediated by Sirtuins, although the requirement for Sirtuins varies by species, strain, and CR protocol.

Consider modest calorie restriction or time-restricted eating as a strategy to potentially activate Sirtuin pathways. Focus on nutrient-dense foods. Be aware that individual responses vary, and extreme restriction is unnecessary and potentially harmful.

Myostatin acts as a negative regulator of skeletal muscle mass by inhibiting protein synthesis and promoting degradation; blocking myostatin signaling increases muscle mass in animal models but has failed to show clinical efficacy in elevating muscle strength in human muscular dystrophy trials.

While myostatin is a key regulator of muscle size, simply targeting it (e.g., via drugs or genetic mutation) increases mass but has not reliably improved strength in human clinical trials. Current research suggests targeting myostatin alone is insufficient for treating muscle wasting in humans, and other factors like activin A may play larger roles in primates.

Irisin, a myokine derived from FNDC5, promotes skeletal muscle hypertrophy and attenuates denervation-induced atrophy by activating IL-6 signaling and satellite cell elevation, although its role in human pathology remains under investigation.

Irisin shows promise in animal studies for building muscle and preventing atrophy, but its role in humans is still being defined. Exercise increases the precursor protein (FNDC5) in humans, but whether this translates to higher circulating irisin levels is debated. It is not yet a validated therapeutic target for human muscle gain.

Decorin is a myokine that directly binds to and inactivates myostatin, thereby promoting muscle growth by inhibiting myostatin's anti-myogenic effects and increasing pro-myogenic factors like Mighty and Myod1.

Decorin is a muscle-derived protein that helps build muscle by blocking myostatin, the body's natural muscle growth brake. By inactivating myostatin, decorin allows pro-growth signals to dominate. It is currently being studied as a potential treatment for muscle wasting.

In high-income countries, increased per capita caloric supply and higher urbanization rates are positively associated with a higher number of overweight and obese pregnant women, whereas in lower-middle income countries, a higher percentage of female employment in agriculture (indicating higher occupational physical activity) is inversely associated with this burden.

For policymakers and public health officials, this research highlights that reducing maternal obesity requires systemic changes rather than just individual advice. In high-income nations, strategies should focus on managing caloric supply and mitigating the sedentary effects of urbanization. In lower-income nations, supporting agricultural employment or increasing physical activity in service-sector jobs may help counteract obesity trends.

Vitamin D deficiency impairs mitochondrial respiration, increases reactive oxygen species (ROS), and accelerates cellular aging and apoptosis.

If you are vitamin D deficient, correcting this status may help protect mitochondrial function and reduce oxidative stress, which are linked to aging.

Elevated plasma DPP-4 activity is positively correlated with obesity (BMI) and insulin resistance, potentially acting as a local mediator linking adipose tissue inflammation and hepatic insulin resistance to the pathogenesis of Type 2 Diabetes.

Higher levels of the enzyme DPP-4 are found in people with obesity and insulin resistance. This enzyme may contribute to inflammation in fat and liver tissue, worsening insulin resistance. While DPP-4 inhibitors treat diabetes by preserving incretins, the underlying high DPP-4 levels in obesity might also play a role in metabolic dysfunction, though this mechanism is still being fully understood.

The impact of exercise on sleep in children, adolescents, and young adults is mixed and less consistent than in older adults.

For younger people, exercise still generally helps sleep, but the results are less predictable. Don't be discouraged if you don't see immediate changes. Focus on consistent activity rather than intensity or timing, as the body's response is more variable in these age groups.

Cellular senescence and the resulting Senescence-Associated Secretory Phenotype (SASP) are primary drivers of chronic low-grade inflammation (inflammaging) in aging, contributing to age-related diseases such as atherosclerosis, cancer, and diabetes.

Aging is associated with the accumulation of senescent cells that secrete inflammatory signals (SASP), contributing to chronic low-grade inflammation. While lifestyle factors like diet and smoking contribute, they are not the sole drivers; internal biological aging processes play a critical role. Emerging research suggests targeting these senescent cells (senolytics) may be a future strategy to reduce inflammation and improve healthspan.

Dysregulation of the gut microbiota (dysbiosis) in the elderly, characterized by decreased diversity and reduced anti-inflammatory bacteria, is a source of chronic low-grade inflammation.

Gut health changes with age, often showing reduced diversity and fewer beneficial bacteria. This dysbiosis is linked to higher levels of inflammatory cytokines. Maintaining gut health through diet may help manage inflammation, although the specific mechanisms are complex.

Long sleep duration (excessive) is independently associated with increased mortality risk in the elderly population, likely due to sleep fragmentation and underlying health conditions rather than sleep duration itself.

If you are an older adult sleeping significantly more than recommended, do not assume it is healthy. It may be a sign of underlying health issues or poor sleep quality (fragmentation). Consult a healthcare provider to investigate the cause.

Obesity exacerbates COVID-19 severity through metabolic and immune mechanisms, specifically by upregulating ACE2 receptors, promoting a 'cytokine storm' via adipokines (leptin, IL-6), and causing immune system attenuation.

Obesity isn't just about weight; it creates a state of chronic inflammation and immune dysregulation. This makes your body more likely to overreact to the virus (cytokine storm) and less able to fight it effectively. Managing metabolic health (blood sugar, blood pressure) is crucial for reducing this internal inflammatory burden.

High body iron stores (indicated by high serum ferritin) are positively correlated with an increased risk of developing Type 2 Diabetes and insulin resistance, likely due to oxidative stress.

If you have high ferritin levels, discuss with your doctor whether reducing iron intake or therapeutic phlebotomy might help lower your diabetes risk. High iron stores can contribute to oxidative stress and insulin resistance, so managing iron levels is a valid strategy for metabolic health.

Specific probiotic strains (Lactobacillus and Bifidobacterium) can reduce body weight gain and fat accumulation in animal models of obesity, though effects are strain-specific and not universal.

If you are considering probiotics for weight management, look for specific strains like Lactobacillus casei Shirota, L. gasseri, L. rhamnosus, or L. plantarum, as well as Bifidobacterium infantis, longum, and breve. However, do not expect all probiotics to work, as some strains have shown no effect or even increased weight gain in studies.