Browse the evidence

Implementing a 30% financial incentive for fruits and vegetables (F&V) within the US Supplemental Nutrition Assistance Program (SNAP) increases F&V intake and prevents cardiovascular disease events, resulting in net healthcare cost savings over a lifetime.

If you are a policy maker or advocate, push for a 30% discount on fruits and vegetables for SNAP recipients. This specific financial incentive has been modeled to significantly reduce heart disease and save money on healthcare costs over the long term.

Restricting the purchase of sugar-sweetened beverages (SSBs) using SNAP funds, when combined with fruit and vegetable incentives, significantly amplifies cardiovascular disease prevention and healthcare cost savings compared to fruit and vegetable incentives alone.

Advocate for policies that not only incentivize healthy food purchases but also restrict the use of SNAP benefits for sugar-sweetened beverages. This combination yields much larger health benefits and cost savings than incentives alone.

A personalized postprandial-targeting (PPT) diet, which uses machine learning to predict individual glycemic responses based on clinical and microbiome data, significantly improves glycemic control and metabolic health in newly diagnosed type 2 diabetes (T2DM) patients compared to a standard Mediterranean-style (MED) diet.

For newly diagnosed T2DM patients, a standard Mediterranean diet may not be sufficient. A personalized diet that predicts your specific blood sugar response to foods (using your microbiome and health data) is significantly more effective at lowering blood sugar and achieving remission than standard dietary advice. This approach requires technology (CGM and an app) but offers a path to diabetes remission (61% of participants in the long-term study) that standard diets do not guarantee.

Adherence to a personalized postprandial-targeting (PPT) diet is associated with greater improvements in glycemic parameters (time in range, fasting glucose, insulin) compared to lower adherence, even when caloric intake is similar.

Strictly following the personalized meal plan provided by the algorithm yields better blood sugar control than loosely following it, even if you don't lose weight. The key is consistency with the specific foods recommended for your body.

Energy compensation occurs primarily at the within-individual level (reversible trade-offs over time) rather than the between-individual level (genetic/permanent differences), meaning active periods lead to lower basal rates for the same person.

Your metabolism is not fixed. When you are active, your body lowers your resting burn. When you are less active, your resting burn may increase. This dynamic adjustment means that long-term changes in activity levels will trigger metabolic adaptations, making weight management a moving target.

Ultra-processed foods contribute to chronic disease through specific mechanisms including gut dysbiosis from additives (e.g., carrageenan, CMC), exposure to endocrine disruptors from packaging (BPA, phthalates), and formation of neoformed compounds (acrylamide, PAH) during high-heat processing.

Be aware that UPF contain additives and packaging chemicals that may disrupt gut health and hormones. Reducing UPF intake reduces exposure to these specific risks.

Slower-digesting protein sources (e.g., casein, whole foods) allow for greater utilization of higher per-meal protein doses (>20g) compared to fast-digesting sources (e.g., whey).

If you are eating a large meal with protein (e.g., 40g+), choose slower-digesting sources like whole foods (eggs, meat) or casein. This slows absorption, reduces oxidation, and may lead to better muscle building than consuming the same amount of fast-digesting whey.

Hypertrophy (muscle size increase) and strength gains are not strictly coupled; individuals can gain strength without significant muscle growth, and vice versa, due to neural and coordination adaptations.

Do not assume that muscle size is the only driver of strength. You can become stronger through improved technique, coordination, and neural efficiency even if your muscle size stays the same. Conversely, gaining muscle size does not guarantee proportional strength gains, especially in complex movements.

Plyometric training and high-speed running exposure help maintain strength and reduce injury risk during detraining by providing neural stimuli and eccentric loading.

Include plyometric exercises and high-speed running in your routine to maintain neural adaptations and strength, especially if heavy weights are not available.

A national 10% subsidy on fruits and vegetables is the most effective single dietary policy for reducing cardiovascular disease mortality, potentially preventing approximately 150,500 deaths by 2030 in the US.

Implementing a national policy that reduces the price of fruits and vegetables by 10% is projected to save the most lives from cardiovascular disease compared to other single dietary interventions.

A combined policy approach, including a 10% SSB tax, a 10% national F&V subsidy, a 30% targeted F&V subsidy for SNAP participants, and a national mass media campaign, yields the greatest overall impact on reducing CVD mortality and disparities.

Implementing a comprehensive strategy that taxes sugary drinks, subsidizes fruits and vegetables for everyone, offers a larger subsidy for low-income participants, and runs a media campaign is projected to save the most lives and reduce health disparities.

A 30% fruit and vegetable subsidy targeted specifically at SNAP participants is the most effective policy for reducing cardiovascular disease socio-economic disparities.

Offering a 30% subsidy on fruits and vegetables to low-income individuals on SNAP is the most effective way to close the gap in cardiovascular disease mortality between low and high-income groups.

Dietary interventions, specifically those rich in omega-3 fatty acids, polyphenols, and micronutrients (Mediterranean style), reduce systemic inflammation and periodontal disease, thereby potentially lowering the risk of Alzheimer's disease.

Adopt a Mediterranean-style diet rich in vegetables, fruits, nuts, olive oil, and fatty fish. This reduces systemic inflammation and supports oral health, which are key factors in lowering the risk of Alzheimer's disease. Focus on reducing simple carbohydrates and processed foods.

Ketogenic interventions, including Medium Chain Triglycerides (MCTs) and coconut oil, provide an alternative energy source for the brain by increasing ketone bodies, which may benefit individuals with Alzheimer's disease or insulin resistance.

For individuals with cognitive decline or insulin resistance, consider adding Medium Chain Triglycerides (MCTs) or coconut oil to the diet. This may provide an alternative energy source for the brain and support cognitive function, especially if glucose utilization is impaired.

Carriers of the FTO rs9939609 A allele have a significantly increased risk of metabolic syndrome, primarily driven by higher rates of depressed HDL cholesterol and increased waist circumference.

If you carry the FTO rs9939609 A allele, you have a genetically higher baseline risk for metabolic syndrome, specifically regarding belly fat and cholesterol levels. This is not a life sentence, but it is a signal to prioritize waist circumference management and lipid health through diet and exercise more proactively than someone without the variant.

Ketogenic diets may lead to a loss of fat-free mass (FFM) in resistance-trained individuals, whereas they preserve FFM more effectively in endurance-trained individuals compared to resistance training.

If you lift weights, be aware that a ketogenic diet might cause you to lose some muscle mass. If you do endurance sports, you might preserve muscle better. Monitor your strength and adjust protein intake if you notice performance or muscle decline.

Genetic predisposition for higher LDL-C limits the magnitude of LDL-C reduction achieved through a personalized lifestyle coaching program compared to those with average or lower genetic risk.

If you have a family history of high cholesterol, lifestyle changes like diet and exercise will still help lower your numbers, but you might not see as big a drop as someone with no family history. This doesn't mean the effort is wasted; it just means you may need to be more consistent or combine lifestyle changes with medical treatment if your numbers remain high. Don't let your genetics discourage you from making healthy choices.

The high sodium content in processed meats explains most of the observed increased cardiovascular disease risk compared to unprocessed meats.

Check labels for sodium content. Processed meats have significantly higher sodium levels than unprocessed meats. Reducing processed meat intake is an effective way to lower sodium intake and reduce CVD risk.

Obesity exacerbates age-related anabolic resistance, leading to impaired muscle protein synthesis (MPS) response to nutrition and exercise, resulting in poor muscle quality despite preserved mass.

If you are older and obese, your muscles may not respond to protein and exercise as well as a younger or leaner person's. This is called 'anabolic resistance.' It means you might need to pay extra attention to protein intake and resistance training to maintain muscle quality, even if your muscle mass looks okay. Don't give up if progress feels slow; it's a biological hurdle, not a personal one.

A low-carbohydrate diet (≤75 g/day) combined with corresponding insulin reduction significantly lowers mean HbA1c and stabilizes blood glucose in individuals with type 1 diabetes, with approximately 48% maintaining adherence and benefit after 4 years.

If you have Type 1 Diabetes and struggle with blood sugar swings, consider a low-carbohydrate diet (limiting carbs to 75g or less per day) while working with your doctor to reduce your insulin doses accordingly. This approach can significantly lower your average blood sugar (HbA1c) and reduce the risk of dangerous lows, but it requires strict adherence to counting carbs and adjusting insulin, which about half of patients find difficult to maintain long-term.

Combining a web-based weight management program with basic nurse support (3 sessions over 3 months) produces superior 12-month weight loss compared to web-based intervention alone, usual care, or regular nurse support (7 sessions over 6 months).

To lose more weight, combine a structured online weight loss program with a few brief check-ins with a nurse. Specifically, aim for three short support sessions (face-to-face, phone, or email) within the first three months. This 'basic support' approach was found to be more effective than receiving no support, receiving only the online program, or receiving frequent, long-term support. Focus on using the online tools for weekly weighing and goal setting, as adherence to these tasks was strongly linked to greater weight loss.

Adjunct treatment with once-weekly semaglutide (max 0.5 mg) induces significant weight loss in non-diabetic patients experiencing weight regain or insufficient weight loss after bariatric surgery.

If you have had bariatric surgery and are regaining weight or haven't lost enough, talk to your doctor about adding once-weekly semaglutide. This study shows it can help you lose significant weight (over 10% in 6 months) even at a lower dose (0.5 mg) than what is typically used for non-surgical obesity. It is a safe adjunct to lifestyle changes and may help you avoid more invasive revision surgery.

An energy surplus enhances fat-free mass (FFM) gains during resistance training compared to energy balance, but the exact magnitude of the surplus required is unknown and varies by individual.

If you are struggling to gain muscle despite consistent training, try adding a small energy surplus of 1,500-2,000 kJ (approx. 350-480 kcal) per day. Monitor your body composition and strength. If you gain too much fat, reduce the surplus. This is particularly useful for those who find it hard to gain lean mass.

Internal attentional focus (focusing on the muscle) increases muscle activation and hypertrophy in some muscles (e.g., biceps) but may decrease strength and efficiency compared to external focus (focusing on the movement).

Use internal focus (thinking about the muscle) when you want to maximize hypertrophy in specific muscles, especially if you are experienced. However, be aware that it may reduce your strength and efficiency. For strength and power goals, external focus (thinking about the movement) is often superior.