Browse the evidence

Higher plasma concentrations of even-chain saturated fatty acids (specifically stearic and palmitic acid) are positively associated with an increased risk of incident coronary heart disease, whereas higher plasma concentrations of omega-6 polyunsaturated fatty acids (specifically linoleic acid) are inversely associated with CHD risk.

Focus on the quality of your fats rather than just total fat intake. High levels of saturated fats (like stearic and palmitic acid found in animal products) are linked to higher heart disease risk, while omega-6 polyunsaturated fats (like linoleic acid found in vegetable oils and nuts) are linked to lower risk. Replacing saturated fats with unsaturated fats appears to be a beneficial strategy for heart health.

Dietary carbohydrate intake drives post-prandial increases in adipose tissue lipoprotein lipase (LPL) activity via insulin secretion; high-carbohydrate, fat-free diets significantly increase LPL, whereas fat-containing diets do not.

If you eat a high-carbohydrate, low-fat meal, your body significantly increases the activity of the enzyme (LPL) that stores fat in your fat cells. Eating a fat-containing meal does not trigger this increase to the same degree. This effect is driven by the insulin response to the carbohydrates.

Food insecurity in diabetic patients significantly increases the risk of hypoglycemia and poor glycemic control (higher A1c) due to the trade-off between purchasing food and purchasing diabetes medications/supplies.

If you have diabetes and struggle to afford food, do not simply 'try harder' to follow your diet. The cost of food often forces you to skip medications, causing dangerous blood sugar swings. Talk to your doctor about switching to medications with a lower risk of hypoglycemia (like Metformin or DPP-4 inhibitors) or adjusting your insulin regimen to be more flexible, so you don't have to choose between eating and staying safe.

Food insecurity is an independent risk factor for the development of type 2 diabetes, with food-insecure adults being 2-3 times more likely to have diabetes than food-secure adults.

Food insecurity itself increases your risk of developing type 2 diabetes, independent of other lifestyle factors. This is because limited budgets often force the purchase of cheaper, higher-calorie foods that contribute to weight gain. Addressing food access is a critical part of diabetes prevention.

Concurrent strength and endurance training results in attenuated muscle hypertrophy compared to resistance training alone due to molecular competition between myofibrillar protein synthesis and mitochondrial biogenesis pathways.

If your goal is maximum muscle size, prioritize resistance training and minimize long-duration steady-state cardio, or separate them by at least 6 hours. If your goal is maximum endurance, prioritize running/cycling and limit heavy resistance training volume. Trying to do both at high intensities simultaneously will result in suboptimal gains for both due to conflicting molecular signals (mTOR vs AMPK).

Moderate-to-vigorous physical activity (MVPA) significantly declines from childhood to adolescence and continues to decline, albeit at a lower rate, into young adulthood, while sedentary time increases substantially during the transition to adolescence.

Physical activity naturally drops as kids grow up, and they sit more, especially during adolescence. To combat this, focus on maintaining activity levels through childhood and early adolescence, as these habits are critical for preventing long-term health risks. In young adulthood, be aware that activity levels may continue to drop, so intentional effort is needed to stay active.

Postdiagnosis physical activity provides greater protection against cancer mortality than prediagnosis physical activity.

If you are a cancer survivor, starting or increasing physical activity after your diagnosis is highly beneficial. Aim for 15 MET-h/week, which is associated with a 35% lower risk of cancer mortality. This benefit is greater than activity undertaken before diagnosis.

Consuming red and processed meat at an average level of 76 g/day, which meets current UK government recommendations, is associated with a 20% higher risk of colorectal cancer compared to consuming 21 g/day.

If you eat red or processed meat, aiming for less than 76 grams per day may lower your colorectal cancer risk compared to eating around 76 grams or more. While 76g meets current UK guidelines, this study links that amount to a 20% higher risk compared to eating only 21g. Consider reducing portion sizes or frequency of red/processed meat to lower this risk.

Higher intake of fiber from bread and breakfast cereals is associated with a 14% lower risk of colorectal cancer.

Eating more fiber from bread and breakfast cereals is linked to a lower risk of colorectal cancer. Aim to include whole grain bread and cereals in your diet to increase fiber intake.

Reduction of SirT1 expression in adipose tissue causes macrophage recruitment and inflammation, while maintaining or increasing SirT1 levels prevents this inflammation.

In obesity, SirT1 levels in fat drop, which triggers inflammation and immune cell buildup. Restoring normal SirT1 levels (e.g., through caloric restriction or weight loss) helps prevent this. However, artificially boosting SirT1 in lean individuals might not help and could potentially cause issues, so natural regulation via energy balance is key.

Reducing adolescent screen time (television and video viewing) significantly lowers the odds of incident obesity in young adulthood, with a stronger protective effect observed in females than males.

To prevent obesity as you transition from teen years to adulthood, prioritize reducing hours spent watching TV and videos. This is more critical for long-term weight management than trying to increase exercise volume. For females, this reduction has an even stronger protective effect. Aim for significantly lower screen time (e.g., under 14 hours/week) rather than relying on exercise to offset sedentary habits.

First-year university students gain an average of 1.36 kg (3 lbs) during their first year, with 60.9% of students gaining weight and weight gainers averaging 3.38 kg (7.5 lbs).

You are likely to gain about 3 pounds (1.4 kg) in your first year of university, not 15. This gain is statistically significant but manageable. Focus on the first few months, as most of this gain happens early. If you are one of the 60% who gain weight, you might gain closer to 7.5 lbs, but this is still far less than the 'Freshman 15' myth suggests. Prioritize healthy habits early to prevent this from becoming a long-term trend.

The majority of weight gain in the first year occurs during the first term (first 4 months), with students gaining 1.24 kg in the first term versus 1.76 kg by the end of the year.

If you can maintain healthy habits during your first 4 months (the first term), you will prevent the majority of your annual weight gain. The average gain in the first term is 1.24 kg, while the total annual gain is 1.76 kg. Focus your efforts on the start of the year.

Probiotics (specifically Lactobacillus acidophilus) are effective for preventing pediatric antibiotic-associated diarrhea, necrotizing enterocolitis in preterm infants, and upper respiratory tract infections, and for treating acute infectious and persistent diarrhea in children.

If you are treating a child with antibiotic-associated diarrhea, acute infectious diarrhea, or are a preterm infant at risk for necrotizing enterocolitis, probiotics (like L. acidophilus) are a valid, evidence-based intervention. However, do not rely on them to treat chronic conditions like Crohn's, ulcerative colitis, or bacterial vaginosis, as current evidence does not support their efficacy for these issues.

Post-resistance exercise ingestion of ~6g amino acids and ~35g glucose yields a net muscle protein synthesis response roughly equivalent to the sum of their independent effects, with no synergistic amplification.

After your resistance workout, you can consume amino acids (or protein) and carbohydrates together, or separately, and get roughly the same muscle-building benefit. The combination does not provide a 'super' effect beyond what each provides on its own. Focus on getting your protein in; adding carbs is optional for this specific additive effect, though it may help with recovery or performance in other contexts.

Ingesting a second dose of amino acids or carbohydrates 1 hour after the first dose does not diminish the metabolic response (muscle protein synthesis) to the second dose.

You can safely consume another serving of protein or a meal within an hour of your post-workout shake without worrying that it will be 'wasted' or less effective. Your muscles will continue to respond to the nutrients.

Food insecurity in college students is significantly associated with higher odds of poor sleep quality, high perceived stress, disordered eating behaviors, and lower academic performance (GPA < 3.0).

If you are a student struggling with food access, recognize that this likely impacts your sleep, stress levels, and grades. Prioritize securing consistent nutrition. If your campus has a food pantry, use it despite any stigma, as it is designed to help you succeed academically and health-wise.

Roux-en-Y gastric bypass (RYGB) surgery reduces brain-hedonic responses to high-calorie foods compared to gastric banding (BAND) surgery, mediated by altered gut anatomy and increased anorexigenic hormones.

If you are considering bariatric surgery, understand that Roux-en-Y gastric bypass (RYGB) works differently than gastric banding. RYGB not only restricts food intake but also changes gut hormones (GLP-1, PYY) that reduce the brain's reward response to high-calorie foods. This neurohormonal shift may contribute to better long-term weight loss and healthier eating habits compared to gastric banding. Discuss these specific hormonal mechanisms with your surgeon to make an informed choice.

Consumption of liquid preloads containing 50g of whey, soy, or gluten protein reduces subsequent ad libitum energy intake by approximately 10% compared to an equicaloric glucose preload, independent of the subject's BMI status.

To reduce your next meal's intake, consume a liquid preload containing about 50g of protein (whey, soy, or gluten) roughly 3 hours before you plan to eat. This strategy works for both lean and overweight men and reduces subsequent food intake by about 10% compared to drinking a sugary drink of the same size and calories. The type of protein matters less than the fact that it is protein in liquid form.

GLP-1 receptor agonists (Liraglutide, Semaglutide, Dulaglutide) significantly reduce liver fat content and improve liver enzymes in patients with Type 2 Diabetes and NAFLD, with Semaglutide showing histological resolution of NASH in Phase II trials.

If you have Type 2 Diabetes and NAFLD, ask your doctor about GLP-1 receptor agonists like Semaglutide or Liraglutide. These injectable medications have been shown in clinical trials to reduce liver fat and improve liver inflammation, in addition to helping with weight and blood sugar control.

SGLT2 inhibitors (Empagliflozin, Dapagliflozin, Ipragliflozin) improve liver fat content and liver enzymes in patients with Type 2 Diabetes and NAFLD, with some evidence of improving liver fibrosis.

If you have Type 2 Diabetes and NAFLD, SGLT2 inhibitors like Empagliflozin or Dapagliflozin may help reduce liver fat and improve liver enzymes. Discuss these options with your doctor, especially if you are already managing your blood sugar with other medications.

Bariatric surgery is an effective treatment for severe obesity in adolescents and adults with NAFLD, significantly improving liver histology, fibrosis, and metabolic parameters, but carries risks of complications.

For severe obesity that hasn't responded to lifestyle changes, bariatric surgery is a recommended option that can significantly improve liver health and fibrosis. Discuss the risks and benefits with a specialist, especially if you have advanced liver disease.

Exercise intensity exceeding Critical Power (severe-intensity domain) causes fatigue through the attainment of a consistent, limiting muscle metabolic milieu (low pH, low PCr, high lactate), whereas fatigue at lower intensities (heavy/moderate) is constrained by substrate availability (glycogen depletion) and limitations to muscle activation rather than this specific metabolic threshold.

To optimize performance, recognize that exercising above your Critical Power (CP) triggers a specific metabolic failure (acidosis, phosphocreatine depletion) that limits tolerance to a consistent threshold regardless of exact workload. Below CP, fatigue is driven by different factors like glycogen use. Therefore, pacing strategies must account for this non-linear shift in fatigue mechanisms; you cannot simply scale up moderate-intensity endurance tactics to severe-intensity efforts.

The Modified Yale Food Addiction Scale Version 2.0 (mYFAS 2.0) is a psychometrically valid, 13-item screening tool that performs similarly to the full 35-item YFAS 2.0 in assessing addictive-like eating behaviors, making it suitable for large-scale studies where participant burden is a concern.

If you are designing a study or assessment on eating behaviors and need to minimize participant burden, use the mYFAS 2.0. It is a 13-item questionnaire that has been validated to perform similarly to the longer 35-item version, providing reliable data on addictive-like eating patterns without requiring excessive time from participants.