Browse the evidence

Resistance training leads to structural brain changes, specifically lower white matter atrophy and smaller white matter lesion volumes.

Regular resistance training helps preserve the brain's structural integrity by reducing white matter atrophy and lesion volumes, which supports long-term cognitive health.

Serum Anti-Mullerian Hormone (AMH) can be used as an alternative to ultrasound for defining Polycystic Ovarian Morphology (PCOM) in adults, but should not be used as a single test or in adolescents.

In adults, AMH blood tests can help confirm PCOS if ultrasound isn't possible or preferred, but it is never used alone. It is not recommended for adolescents. Discuss with your doctor if it fits your diagnostic pathway.

Dietary intake of polyphenols (specifically curcumin from turmeric) reduces neuroinflammation and oxidative stress, thereby supporting neuroplasticity and cognitive function in aging.

Incorporate turmeric (curcumin) into your diet. While bioavailability is a challenge, studies suggest that regular consumption of curry (containing turmeric) is associated with better cognitive scores in elderly populations. For supplements, look for formulations designed to enhance absorption.

High-protein diets (defined as >1.2 g/kg/day) cause intraglomerular hypertension and hyperfiltration, which may lead to kidney damage, proteinuria, and accelerated decline in eGFR, particularly in individuals with pre-existing chronic kidney disease (CKD) or risk factors.

If you are eating more than 1.2 grams of protein per kilogram of body weight daily, especially from animal sources, and you have any history of kidney issues, diabetes, or high blood pressure, you should monitor your kidney function (eGFR) regularly. Consider shifting some protein intake to plant sources to reduce acid load and phosphate burden, which may protect kidney health.

The ketogenic diet, by emphasizing high protein (1.2-2.0 g/kg) and high fat while excluding fruits/vegetables, may increase the risk of kidney stones, metabolic acidosis, and albuminuria due to high dietary acid load and lack of alkali precursors.

If you follow a ketogenic diet and have a history of kidney stones or kidney disease, be aware that the high acid load from animal proteins and lack of fruits/vegetables may increase your risk of stone formation and metabolic acidosis. Monitor your health and consider incorporating low-carb vegetables to balance acid load.

High adherence to the Mediterranean diet is associated with higher defecation frequency and more pronounced gastrointestinal symptomatology (pain, bloating) compared to low adherence.

If you increase your adherence to a Mediterranean diet, expect your bowel movements to become more frequent. However, be prepared for a potential increase in gastrointestinal symptoms, specifically abdominal pain and bloating, which were significantly higher in high-adherence groups in this study.

Food fortification and thiamine supplementation are effective interventions for raising thiamine status and reducing infantile beriberi in high-risk regions, although trial data remains limited.

If you live in an area where rice is the main food source, check if it is fortified. If you are pregnant or breastfeeding, discuss thiamine supplementation with your healthcare provider to protect your baby's health.

Subclinical thiamine deficiency in childhood may have lifelong neurodevelopmental consequences, necessitating urgent public health responses even in the absence of overt clinical symptoms.

In areas where thiamine deficiency is common, ensure children receive adequate thiamine through diet or supplementation, even if they appear healthy, to protect their long-term brain development.

Activation of the alternative bile acid synthetic pathway, specifically via increased CYP7B1 expression and non-12α-hydroxylated bile acids (e.g., CDCA, TUDCA), improves glucose and lipid metabolism by reducing lipid absorption and enhancing energy expenditure.

Focus on dietary patterns or interventions that support the alternative bile acid pathway, such as consuming polyphenol-rich foods like Pu-erh tea (theabrownin) or fermented foods that may influence gut microbiota bile salt hydrolase activity. This shift favors non-12α-hydroxylated bile acids, which are associated with improved glucose tolerance and reduced lipid absorption in metabolic disease contexts.

Inhibition of intestinal bile salt hydrolase (BSH) activity by compounds like theabrownin or riboflavin increases conjugated bile acids in the distal ileum, which inhibits intestinal FXR signaling and upregulates hepatic CYP7B1, thereby promoting the alternative bile acid pathway.

Consider incorporating Pu-erh tea or other sources of theabrownin into your diet. These compounds may inhibit bacterial enzymes in the gut, leading to a favorable shift in bile acid signaling that supports metabolic health.

High levels of 12α-hydroxylated bile acids (derived from the classical pathway) are associated with metabolic disorders like insulin resistance and type 2 diabetes, whereas a higher ratio of non-12α-hydroxylated bile acids is beneficial.

Monitor bile acid profiles if possible; a lower ratio of 12α-hydroxylated bile acids (like cholic acid) to non-12α-hydroxylated bile acids (like chenodeoxycholic acid) may be a marker of better metabolic health.

Synbiotic supplementation (Lactobacillus/Bifidobacterium + GOS) during a low-carbohydrate high-protein weight loss program does not significantly improve body composition or weight loss outcomes compared to placebo.

If you are following a low-carb, high-protein weight loss diet, adding this specific synbiotic supplement (Lactobacillus/Bifidobacterium + GOS) for 3 months will not help you lose more weight or body fat than the diet alone. The diet works; the supplement did not add to it in this study.

Synbiotic supplementation significantly alters gut microbiota composition by increasing the abundance of Lactobacillus and Bifidobacterium, but this change is not associated with improved body composition.

The supplement successfully changed your gut bacteria levels, increasing beneficial strains like Lactobacillus. However, this biological change did not result in weight loss or body composition changes in this study.

High-dose long-chain omega-3 supplementation (>4.4 g/day) may worsen glucose metabolism, including increasing the risk of diabetes diagnosis and raising HbA1c and fasting glucose.

If you are taking very high doses of omega-3 (more than 4.4 grams per day), be aware that this might negatively impact your blood sugar levels. While the evidence is not definitive, it suggests a potential risk of worsening glucose control at these high doses. Consult your doctor before maintaining such high doses.

Increasing alpha-linolenic acid (ALA) intake may increase fasting insulin levels by approximately 7%, but has little or no effect on other glucose metabolism markers.

If you are increasing your intake of alpha-linolenic acid (found in flaxseed, canola, and walnuts), be aware that it might slightly increase your fasting insulin levels. While the effect on blood sugar itself is negligible, this insulin change is worth monitoring if you have insulin resistance.

Higher sodium (salt) intake is associated with significantly increased odds of developing incident chronic kidney disease (CKD).

To prevent kidney disease, reduce your salt intake. The study shows that higher sodium levels are linked to a higher risk of developing CKD. Public health efforts should focus on reducing population-wide sodium consumption. This is a key modifiable lifestyle factor.

Current and former tobacco smoking is associated with significantly increased odds of developing incident chronic kidney disease (CKD).

Do not smoke, and if you do, quit. Both current and former smoking are associated with an increased risk of developing kidney disease. Public health messages should support smoking cessation to prevent CKD.

Moderate alcohol consumption is associated with a reduced risk of developing incident chronic kidney disease (CKD) compared to no or low consumption.

If you drink alcohol, do so in moderation. The study suggests that moderate consumption is associated with a reduced risk of CKD compared to no consumption. However, heavy drinking may be harmful. Follow public health guidelines for alcohol consumption.

Aging induces a shift in mesenchymal stem cell lineage toward adipogenesis and away from osteoblastogenesis, driven by low-grade chronic inflammation (LGCI) from Western diets, resulting in osteosarcopenic obesity.

Focus on reducing inflammation through diet (increasing Omega-3s, decreasing Omega-6s) rather than just weight loss, as visceral fat drives the loss of bone and muscle in aging.

A ketogenic diet (KD) provides neuroprotective benefits in Alzheimer's disease by serving as an alternative energy substrate (ketone bodies) that bypasses impaired glucose metabolism, thereby improving mitochondrial function, reducing oxidative stress, and lowering neuroinflammation.

Adopting a ketogenic diet shifts the brain's fuel source from glucose to ketone bodies, which may help mitigate Alzheimer's progression by improving mitochondrial efficiency and reducing inflammation. This involves consuming a diet with very high fat (approx. 90% of calories) and very low carbohydrates (≤10%). While promising in animal models for reducing amyloid plaques, human clinical data is still emerging, and lipid profiles should be monitored.

Transfeminine hormone therapy is associated with an increased risk of venous thromboembolism (VTE), particularly with oral ethinyl estradiol or conjugated equine estrogen, whereas transdermal estradiol may mitigate this risk.

If you are a transgender woman on hormone therapy, be aware that oral conjugated equine estrogen carries a higher risk of blood clots than oral estradiol or transdermal estrogen. If you have risk factors like smoking, obesity, or a history of blood clots, discuss transdermal estrogen (patch/gel) with your doctor to minimize thrombotic risk.

Current estimates of brown adipose tissue (BAT) contribution to total energy expenditure are likely significant underestimates because 18FDG PET/CT underestimates true BAT volume, especially in obese individuals.

Standard scans might underestimate your brown fat, especially if you are overweight. This means your body might have more potential for cold-induced calorie burning than currently thought.

Gut microbiota dysbiosis, specifically involving Escherichia Coli producing the CIpB protein, may contribute to eating disorder pathology by mimicking satiety hormones and triggering autoimmune reactions.

Current research suggests gut health may play a role in eating disorders, but it is not yet a primary treatment target. Focus on established treatments like nutritional rehabilitation and therapy. Future probiotics or microbiome-targeted therapies may emerge, but are not currently standard care.

Psychological stress negatively impacts male fertility by reducing luteinizing hormone and testosterone pulsing, which in turn impairs spermatogenesis and sperm quality.

If you are trying to conceive, high levels of psychological stress can physically lower your sperm count and motility by disrupting hormonal signals. Managing stress through counseling or lifestyle changes may help improve semen quality, as stress is a modifiable factor.