Browse the evidence

Plant-based diets modulate the gut microbiome towards a favorable diversity of bacteria species, but the functional 'bottom up' signaling from these microbial changes to host health remains highly speculative.

While plant-based diets likely increase gut microbiome diversity, the direct health benefits of these changes are not yet fully understood or proven.

The negative effects of isolation on energy intake (in females) and physical activity levels persisted for 6-8 weeks even as government restrictions began to ease, suggesting long-term behavioral shifts.

Do not assume that lifting restrictions will automatically restore your previous healthy habits. The study shows that negative behavioral changes (higher intake, lower activity) can persist for weeks even when the external constraints are removed. Proactive effort is needed to reverse these entrenched habits.

Accelerated gastric emptying in overweight and obese individuals may contribute to rapid postprandial glucose increases and insulin resistance.

For those with obesity, managing gastric emptying through dietary choices (e.g., fiber) might help stabilize blood sugar. However, more research is needed to confirm this link.

Nutritional labelling on menus or food options in laboratory settings does not conclusively reduce energy consumed during a meal.

In controlled laboratory settings, seeing nutritional labels on food options does not consistently lead to eating less. The effect is uncertain and may not translate to real-world consumption.

Labelling a single food or drink option does not significantly change the amount of energy consumed during a snack or meal.

Putting nutritional labels on single food items (like a chocolate bar or a soda) does not significantly change how much energy you consume when eating that item.

Environmental interventions to reduce SSB consumption can have adverse outcomes, including compensatory consumption outside school, reduced milk intake, and stakeholder discontent.

When implementing SSB restrictions, anticipate and monitor for unintended consequences like compensatory consumption or stakeholder pushback. Ensure healthy alternatives are available in all relevant settings (e.g., water outside school).

Pharmacological activation of the Nrf2 pathway using small molecule activators (e.g., Bardoxolone methyl, Sulforaphane) shows promise in improving renal function and metabolic indices in animal models, but human trials have shown mixed results with potential cardiovascular risks.

Be cautious with unapproved Nrf2-activating drugs like Bardoxolone methyl. While they showed promise in early trials for kidney function, a later large trial was stopped due to heart-related risks. Do not self-medicate with experimental compounds. Stick to natural dietary sources of Nrf2 activators (like cruciferous vegetables) which are generally safe.

Consumption of fermented foods is associated with beneficial effects on weight management, cardiovascular disease, type 2 diabetes, and mood/brain activity.

Include fermented foods like yogurt in your diet. Observational studies link regular consumption to better weight management, lower risk of heart disease and type 2 diabetes, and improved mood. While not a cure-all, these foods are a low-risk addition to a healthy diet.

Specific probiotic strains (e.g., Bifidobacterium pseudocatenulatum CECT 7765) can reduce stress-induced corticosterone levels and improve depressive-like behavior in obese animal models by modulating the gut microbiota.

This specific probiotic strain showed promise in reducing stress hormones in obese mice. While human results are not guaranteed, it suggests that targeted probiotic supplementation might be worth exploring for stress and mood management in obesity, alongside diet changes.

High intake of LCn3 omega-3 fatty acids may slightly reduce the risk of stroke, but the evidence is of low quality and the effect size is small.

Increasing omega-3 intake might slightly lower stroke risk, but the evidence is not strong enough to rely on it as a primary prevention strategy. Focus on proven stroke risk factors like hypertension and smoking cessation.

Gut microbiota modulate appetite by influencing the metabolism of Tryptophan (Trp) into serotonin (5-HT) and indole derivatives, which regulate satiety and intestinal permeability.

Tryptophan metabolism by gut bacteria influences serotonin levels, which affect appetite. However, because results are inconsistent and depend on dosage and health status, focus on whole-food sources of tryptophan (e.g., turkey, eggs, seeds) rather than high-dose supplements for appetite control.

Gut microbiota composition and metabolite production are associated with obesity and type 2 diabetes, but current human evidence is largely associative and causality remains unproven due to scarcity of intervention data.

Current science does not support gut microbiota as a standalone, proven cause of obesity or diabetes in humans. While diet and lifestyle significantly shape the microbiome, interventions like probiotics or FMT are not yet standard, effective treatments for these conditions in humans. Focus on established factors: diet, physical activity, and medical management.

There is no compelling evidence that non-sugar sweeteners provide important health benefits for weight loss in adults or children who are actively trying to lose weight, nor do they significantly improve glycaemic control or other major health outcomes compared to sugar.

If you are actively trying to lose weight, switching to non-sugar sweeteners is unlikely to provide a significant advantage over other methods. The evidence does not support using NSS as a primary tool for weight loss in this group. Focus on overall caloric deficit rather than just substituting sweeteners.

Early nutritional intervention with zinc, selenium, and vitamin D in high-risk or exposed individuals may protect against severe COVID-19 progression by mitigating low-grade inflammation and supporting immune function.

If you are in a high-risk group (elderly, chronic conditions) or exposed to SARS-CoV-2, ensure your zinc, selenium, and vitamin D levels are adequate. Do not wait for severe symptoms. Start supplementation early, adhering to safe upper limits (Zn ≤25mg, Se 100-200µg, Vit D 40-100µg daily), as this may help mitigate severe inflammation. This is an adjuvant therapy, not a replacement for medical care.

Combined diet and exercise interventions during pregnancy do not clearly reduce the risk of pre-eclampsia compared to standard care.

While combining diet and exercise during pregnancy is beneficial for preventing gestational diabetes and may help with caesarean section rates, current evidence does not show it clearly prevents pre-eclampsia. Continue to follow your healthcare provider's advice for managing blood pressure and other pregnancy risks.

Kefir consumption is associated with hypocholesterolemic, anticancer, and antimicrobial effects, contributing to long-term health and disease prevention.

Use kefir as a functional food to potentially support cholesterol management and gut health. It offers bioactive compounds that may help prevent disease.

Early mobilization or active exercise in the ICU does not currently have sufficient evidence to confirm improvements in physical function, muscle strength, or quality of life for critically ill adults, despite being feasible and generally safe.

While early movement in the ICU is considered safe and feasible, current evidence does not strongly confirm that it significantly improves physical function, muscle strength, or quality of life compared to usual care. Clinicians should prioritize safety and feasibility, but should not expect guaranteed functional improvements based on current data.

The association between DHA levels and specific gut bacteria (Lachnospiraceae) may be mediated by the production of N-carbamylglutamate (NCG), a metabolite correlated with both DHA and these bacterial abundances.

The benefit of DHA on gut bacteria might involve the production of N-carbamylglutamate (NCG). While NCG is available as a supplement, this study suggests the body may produce it in response to DHA, potentially improving gut function and reducing oxidative stress.

Dietary restriction of branched-chain amino acids can improve insulin sensitivity and increase energy expenditure in animal models, suggesting a potential therapeutic avenue for metabolic disease.

Animal studies suggest that reducing BCAA intake might help with insulin sensitivity. However, human data is mixed, with some studies showing higher dietary BCAA linked to lower T2D risk. Do not restrict protein without medical supervision.

Pomegranate-derived phytochemicals, specifically anthocyanins (ATs) and urolithins (metabolites of hydrolyzable tannins), exhibit anti-cancer and cardioprotective bioactivities through mechanisms including aromatase inhibition, apoptosis induction, and oxidative stress reduction.

This paper reviews laboratory and animal studies showing that compounds in pomegranate (like anthocyanins and urolithins) can inhibit cancer cell growth and support heart health in controlled settings. However, it explicitly notes that these findings have not been confirmed in human clinical trials. Do not use pomegranate supplements as a treatment for cancer or heart disease without consulting a physician, as the clinical efficacy and dosage protocols for humans are not established.

Higher abundance of Dysosmobacter welbionis in the human gut is negatively correlated with Body Mass Index (BMI), fasting glucose, and glycated hemoglobin (HbA1c) in obese individuals with metabolic syndrome.

In humans with obesity and metabolic syndrome, higher levels of Dysosmobacter welbionis in the gut are associated with lower BMI, better blood sugar control, and lower HbA1c. This suggests that maintaining or increasing this bacterium may be beneficial for metabolic health.

Anthocyanin supplementation may delay the onset of neurodegenerative diseases (e.g., ALS, Alzheimer's) and improve cognitive outcomes in animal models, with mixed but promising preliminary evidence in humans.

Eating anthocyanin-rich foods like berries is a safe and potentially beneficial part of a brain-healthy diet, especially if you have a family history of neurodegenerative disease. However, do not rely on supplements as a treatment for existing cognitive decline, as human evidence is still preliminary.

Hesperidin reduces obesity and lipid accumulation by activating AMPK and PPAR signaling pathways, which regulates lipid and glucose metabolism, while simultaneously reducing inflammation via NF-κB inhibition and oxidative stress.

This paper reviews how hesperidin, a compound found in citrus fruits, may help with obesity in animal studies by improving how the body handles fat and sugar. However, it explicitly states that human clinical trials are lacking. Therefore, you cannot currently rely on hesperidin supplements for weight loss based on this evidence alone; more research is needed to establish safe and effective human dosing.

Time-Restricted Feeding (TRF) shows profound metabolic benefits in rodents (improved glucose tolerance, reduced adiposity/steatosis) even without energy restriction, but human studies are sparse, mixed, and methodologically limited, with some showing worsened glycaemia.

If you try Time-Restricted Feeding (TRF), limit your eating window to 10-12 hours daily. Be aware that human evidence is mixed; some studies show worsened glycaemia, possibly due to timing (e.g., evening eating) or methodological issues. Monitor your blood glucose and lipids, and consider experimenting with earlier eating windows if possible, as this may align better with circadian biology.