Browse the evidence

Plant Food Supplements (PFS) are widely used in Europe, with approximately 18.8% of surveyed adults reporting usage, predominantly by older, well-educated individuals who self-report good health.

If you are considering using Plant Food Supplements, be aware that they are used by a significant portion of the European population (approx. 19%). Most users are older, educated, and in good health. The most common botanicals are Ginkgo, Evening Primrose, and Artichoke. Because regulations vary widely across Europe, ensure you understand the legal status and quality of the product in your specific country.

A 12-week dietary intervention using a portfolio of functional foods (high-fibre, polyphenol-rich, vegetable-protein) significantly reduces metabolic endotoxaemia (LPS), improves glycaemic control (HbA1c, glucose AUC), and attenuates dyslipidaemia in patients with type 2 diabetes by modifying faecal microbiota (increasing Faecalibacterium prausnitzii and Akkermansia muciniphila, decreasing Prevotella copri).

For people with Type 2 Diabetes, incorporating a specific mix of functional foods—specifically dehydrated nopal, chia seeds, soy protein, and inulin—into a reduced-calorie diet for 12 weeks can significantly improve blood sugar control, lower bad cholesterol and triglycerides, and reduce inflammation. This is achieved by positively shifting gut bacteria, increasing beneficial species like Akkermansia and Faecalibacterium, and decreasing harmful ones like Prevotella. This dietary strategy complements standard diabetes medications.

Prolonged continuous stimulation of the GLP-1 receptor causes tachyphylaxis (attenuation) of gastric emptying slowing, whereas intermittent stimulation maintains this effect, leading to superior postprandial glycemic control with short-acting agonists compared to long-acting ones.

If you are using a GLP-1 agonist (like Ozempic or Trulicity) and struggle with high blood sugar after meals, it might be because your body has adapted to the constant drug levels, reducing its ability to slow down digestion. Switching to a short-acting version (like Saxenda or Byetta) taken before meals might restore this natural slowing effect and better control post-meal spikes, though it requires more frequent dosing.

Both high intensity (HI) and low-to-moderate intensity (LMI) exercise significantly reduce cancer-related fatigue, with no statistically significant difference between the two intensities.

If you are a cancer survivor recovering from treatment, you can choose either high or low-to-moderate intensity exercise to fight fatigue. Both work equally well. Focus on consistency (twice weekly supervised + home activity) rather than pushing for maximum intensity, as this reduces fatigue without the higher risk or discomfort of HI training.

High intensity (HI) exercise yields larger improvements in cardiorespiratory fitness (peakVO2) than low-to-moderate intensity (LMI), suggesting a dose-response relationship, although the difference was not statistically significant.

If your main goal is to improve your heart and lung capacity (peakVO2), high intensity exercise is likely more effective than low-to-moderate intensity. While the study did not find a statistically significant difference, the trend favors HI. If you can tolerate it, HI may offer a slight edge for cardiorespiratory gains.

Extending the nightly fasting interval to 13 or more hours is associated with a significantly lower risk of breast cancer recurrence in women with early-stage breast cancer compared to fasting less than 13 hours.

If you have had early-stage breast cancer, try to extend the time between your last meal of the day and your first meal the next morning to at least 13 hours. For example, finish dinner by 7 PM and don't eat breakfast until 8 AM. This simple timing strategy is associated with a lower risk of cancer returning, likely because it helps regulate blood sugar and improves sleep.

Supplementation with long-chain omega-3 fatty acids (EPA/DHA) downregulates the inflammatory stress response, reducing proinflammatory cytokines and norepinephrine levels in trauma survivors.

If you are a trauma survivor dealing with high stress or depression, consider adding a high-quality fish oil supplement. Look for one that provides at least 1,000 mg of EPA for treatment purposes or 200-400 mg of DHA for prevention. Ensure the brand is third-party tested (like USP verified) to avoid contaminants. This helps lower your body's inflammatory response to stress.

Treating sleep disorders (insomnia, sleep apnea, nightmares) in trauma survivors reduces systemic inflammation and improves physical health outcomes.

If you are a trauma survivor with sleep problems, get assessed for sleep disorders like apnea or insomnia. Treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I), CPAP for apnea, or specific medications (like Trazodone) can reduce inflammation and improve your physical health. Be open with your provider about any trauma triggers related to sleep devices.

Higher TSH levels within the normal (euthyroid) range are associated with increased odds of prevalent metabolic syndrome, primarily driven by higher triglycerides and lower HDL cholesterol.

If you are in the older adult demographic and have metabolic syndrome risk factors, check your TSH even if it falls within the standard 'normal' lab range. Higher TSH within that normal window is linked to worse lipid profiles (high triglycerides, low HDL). This suggests that thyroid health extends beyond just treating overt hypothyroidism.

Insufficient sleep and circadian misalignment act as novel, modifiable risk factors for obesity by altering hunger hormones (ghrelin, 2-AG), increasing hedonic food appeal, and reducing energy expenditure.

Prioritize 7-9 hours of sleep as a primary weight management strategy, not just a luxury. If you are struggling with weight loss, evaluate your sleep duration and consistency first, as sleep loss biologically increases hunger hormones and cravings for high-calorie foods.

Sleep restriction increases the appeal of sweet/dessert foods and activates the endocannabinoid system (2-AG), driving hedonic food intake and obesity risk.

If you are sleep-deprived, you are biologically wired to crave sweets. Recognize this as a hormonal response, not a lack of willpower, and plan your snacks accordingly.

In postmenopausal women, high percentage body fat and waist circumference are associated with lower bone mineral density and increased risk of vertebral fractures, whereas higher body weight is associated with higher bone mineral density.

For postmenopausal women, maintaining a healthy body weight is important for bone strength, but carrying excess body fat, particularly around the waist, increases the risk of bone loss and fractures. Focus on body composition rather than just total weight.

Greater initial weight loss (achieved via Very Low Energy Diets or pharmacotherapy) improves long-term weight maintenance, provided it is followed by a 1-2 year integrated lifestyle intervention.

If you are starting a weight loss program, aim for a significant initial loss (e.g., using a very low-calorie diet or prescribed medication) as a 'kickstart.' However, this only works if you immediately transition into a structured, long-term (1-2 year) lifestyle program that includes diet education, behavior therapy, and exercise. The speed of the initial loss is not the problem; the lack of a maintenance plan is.

Feeling fat is significantly predicted by psychological variables (perfectionism, social pressure, social comparison, reaction to failure) and behavioral factors (binge eating, dieting frequency, lack of control over eating), independent of actual body weight.

If you feel fat despite being a healthy weight, it is likely not just about your body size. Look at your psychological patterns: do you hold yourself to perfectionist standards? Do you compare yourself to others? Do you feel pressure from your social circle to be thin? Addressing these psychological drivers and social comparisons may be more effective than focusing solely on weight loss.

Feeling fat is strongly associated with disinhibited eating behaviors (eating in response to emotional distress or external stimuli) and perceived hunger, but NOT with successful cognitive restraint (successful dieting).

Feeling fat is linked to how you eat when you are stressed or distracted, and how often you feel hungry, not to how well you follow a diet plan. If you feel fat, you are more likely to eat in response to emotions or external cues, and to feel intense hunger. Focusing on 'successful dieting' metrics may not address the underlying feeling of fatness.

High dietary restraint is associated with controlled eating and frequent dieting but does not cause adverse metabolic or psychological health effects, whereas high disinhibition (episodic overeating) is associated with extreme adiposity, blunted thermic effect of food, and reduced physical activity.

Focusing on strict dietary control (restraint) does not inherently harm your metabolism or health. The primary driver of obesity and metabolic inefficiency (like a blunted thermic effect of food) is episodic overeating (disinhibition), not the act of dieting itself. Successful weight management likely involves maintaining restraint to prevent these episodes of loss of control.

Diet-induced obesity promotes tumor growth and progression in breast and prostate cancer models, whereas calorie restriction (CR) slows tumor growth and increases tumor latency.

Maintaining a healthy weight and avoiding adult weight gain are critical for reducing the risk of aggressive cancer and improving survival outcomes. While weight loss is challenging, even modest weight loss (e.g., 10%) can positively impact biomarkers associated with breast cancer. Focus on sustainable lifestyle changes rather than rapid weight loss.

Consuming 5.4% of total dietary carbohydrate as resistant starch (RS) significantly increases postprandial lipid oxidation compared to a 0% RS meal, whereas higher doses (10.7%) do not provide this benefit.

If you want to use resistant starch to boost fat burning, aim for a moderate amount—roughly 5% of your total carbs in a meal. Adding more than that (e.g., 10%+) may not provide extra fat-burning benefits and could lead to digestive issues or excretion of the starch. Ensure your meal is balanced in fat and fiber, as RS alone may not significantly impact your blood sugar or insulin in a mixed meal.

Consumption of extra-virgin olive oil (EVOO) as part of a Mediterranean diet reduces systolic and diastolic blood pressure in individuals with high cardiovascular risk.

Replace other fats with extra-virgin olive oil in your daily cooking and dressings. Aim for 10-50 mL per day as part of a Mediterranean-style diet. Do not rely on olive oil capsules, as they do not offer the same cardiovascular benefits.

Higher consumption of ultra-processed foods (UPFs) is associated with an increased risk of overall cancer incidence and cancer-related mortality, with specific significant associations observed for ovarian and breast cancer mortality.

To lower your risk of cancer, try to reduce the proportion of ultra-processed foods in your diet. This includes items like soft drinks, packaged snacks, and reconstituted meat products. Focus on replacing these with unprocessed or minimally processed foods like fruits, vegetables, and whole grains. This change is particularly important for preventing ovarian and breast cancer mortality.

Cold water immersion (CWI) post-exercise reduces perceived muscle soreness and accelerates recovery compared to passive rest or active recovery, though it may temporarily impair high-intensity performance if used immediately before subsequent intense bouts.

Use cold water immersion after intense training to reduce muscle soreness and speed up recovery. However, do not use it immediately before a high-intensity workout or competition, as it may temporarily reduce your performance for about 45 minutes.

Higher TyG-BMI values are positively and linearly associated with increased risk of cardiovascular disease in individuals with Cardiovascular-Kidney-Metabolic (CKM) syndrome stages 0-3.

If you have metabolic risk factors or early kidney/heart issues, monitoring your Triglyceride-Glucose BMI (TyG-BMI) is a valuable tool for predicting heart disease risk. This index combines your body mass with blood sugar and fat levels to assess insulin resistance. Keeping this index low through lifestyle management (diet and exercise) is critical for preventing cardiovascular events, especially if you are over 45.

Human longevity is determined by a combination of genetic factors (accounting for ~25% of variance) and lifestyle/environmental factors, with lifestyle interventions capable of modulating genetic pathways to extend healthspan.

Focus on lifestyle factors that mimic the effects of calorie restriction and efficient nutrient sensing, such as maintaining a healthy weight and eating nutrient-dense foods (like the Mediterranean diet). While you cannot change your genes, you can modulate their expression through epigenetic mechanisms to potentially extend your healthspan, not just your lifespan.

Calorie restriction and specific dietary patterns (e.g., low-protein/Mediterranean) extend lifespan and healthspan in model organisms and are associated with exceptional human longevity in specific geographic regions.

Adopt a diet that mimics the effects of calorie restriction, such as the Mediterranean diet, which is low in protein and high in nutrients. This may activate longevity pathways like IGF-1 and FOXO, potentially extending healthspan.