Browse the evidence

Obese individuals exhibit a biologically determined posture allocation that results in significantly less standing and movement (NEAT) compared to lean individuals, leading to a daily energy expenditure deficit of approximately 350 kcal.

Focus on increasing non-exercise activity thermogenesis (NEAT) by standing more and sitting less. The study suggests that obese individuals sit ~2 hours more per day than lean individuals. Adopting the standing/movement habits of lean people could burn an extra ~350 calories daily, potentially leading to significant weight loss over a year without changing diet or starting formal exercise.

Fermentable carbohydrates (FCs) and their microbial byproduct, short-chain fatty acids (SCFAs), regulate appetite and energy homeostasis by stimulating the release of anorectic gut hormones (GLP-1 and PYY) via FFA2/FFA3 receptors and promoting intestinal gluconeogenesis.

To leverage SCFAs for appetite control, incorporate fermentable fibers like inulin, oligofructose, or resistant starch into your diet. Because high doses can cause digestive issues, start with small amounts (e.g., 5-10g/day) and slowly increase over several weeks. This allows your gut bacteria to adapt and produce SCFAs, which signal fullness (via GLP-1 and PYY) to your brain, potentially helping you eat less naturally.

Branched-chain amino acid (BCAA) supplementation can improve exercise performance and recovery, particularly in aerobic exercise and slower runners.

If you do long-distance running, BCAAs might help you feel less fatigued. You can take them before or during your run, or just eat whey protein or whole foods which naturally contain BCAAs.

Zinc supplementation (45 mg elemental Zn gluconate/day for 12 months or 25 mg zinc sulfate/day for 3 months) improves immune function in older adults by increasing activated T helper and cytotoxic T lymphocytes and reducing infection incidence.

If you are an older adult, ensuring adequate zinc intake through supplementation (e.g., 25-45 mg/day) may help boost your immune response and reduce infections, as shown in clinical trials. However, results can vary, so consult a doctor before starting high-dose zinc.

Adherence to a Mediterranean diet (rich in fruits, vegetables, whole grains, legumes, olive oil, and low in red/cured meat) attenuates inflammation and oxidative stress, thereby modulating immunosenescence.

Adopting a Mediterranean-style diet, emphasizing plant-based foods, olive oil, and limiting red meat, can help reduce chronic inflammation associated with aging. This dietary pattern is linked to lower levels of inflammatory markers like CRP and IL-6.

Restoring deficient micronutrients (Vitamins A, C, D, E, B2, B6, B12, folic acid, iron, selenium, zinc) to recommended levels improves immune function and increases resistance to infection.

If you suspect you are deficient in key immune-supporting nutrients (like Vitamin D, Zinc, or Vitamin C), getting your levels checked and restoring them to the recommended range is a proven way to support your immune system. This is especially important for infants, the elderly, and those with restricted diets, as food alone may not provide enough of these specific nutrients to maintain optimal immune defense.

Micronutrient deficiencies (specifically Zinc, Vitamin A, Iron, Selenium) impair both innate and adaptive immune responses, increasing susceptibility to infections like pneumonia, diarrhea, and measles.

Ensure your diet includes sources of Zinc, Vitamin A, Iron, and Selenium, especially if you are caring for young children or are elderly. If you have a restricted diet or known absorption issues, consider that food alone might not be enough to support full immune competence, and professional guidance on supplementation may be beneficial.

Long-chain omega-3 fats may have an early protective effect on mortality that diminishes or reverses over longer follow-up periods, particularly in specific subgroups like men with angina.

If you take omega-3s, do not assume they provide lifelong protection against heart disease. The benefits may be short-lived, and in some cases (like men with angina), long-term use might not help or could even be harmful.

Vitamin D3 (cholecalciferol) supplementation significantly reduces all-cause mortality in adults, particularly in elderly populations, whereas Vitamin D2, alfacalcidol, and calcitriol do not show significant mortality benefits.

If you are considering Vitamin D for longevity, choose Vitamin D3 (cholecalciferol). This large review of nearly 100,000 people found that D3, but not D2 or active forms, significantly reduced the risk of death, especially in older adults. The benefit is modest (about 150 people need to be treated for 5 years to save one life), but it is a low-risk intervention for this demographic. Be aware that combining D3 with calcium may slightly increase kidney stone risk.

Vitamin D3 supplementation significantly reduces cancer-specific mortality.

Vitamin D3 may help reduce the risk of dying from cancer. This finding is based on a smaller subset of trials than the general mortality benefit, so it should be viewed as a potential secondary benefit rather than the primary reason for supplementation. The reduction is statistically significant but modest.

Prebiotics and probiotics can improve insulin sensitivity, reduce inflammation, and enhance glucose tolerance in humans, though long-term safety and clinical endpoints require further study.

Taking prebiotics (fiber) and probiotics (beneficial bacteria) may help improve your gut health, insulin sensitivity, and reduce inflammation. However, these are not magic cures. They work best as part of a healthy lifestyle that includes a balanced diet and avoiding excessive fat and antibiotics.

Pandemic-related disruptions to daily routines, social isolation, and restricted physical activity increase eating disorder risk by removing protective factors and increasing reliance on maladaptive coping strategies like restrictive or binge eating.

Recognize that the loss of routine and social connection is a major stressor that can trigger disordered eating. Try to recreate simple structures for mealtimes and physical activity, even if you are at home. Seek out digital support networks or telehealth services if you feel isolated or if your eating behaviors are becoming problematic.

Arachidonic acid supplementation affects body composition, muscle function, and power output in strength-training individuals.

If you are strength training, ensuring adequate ARA intake may support muscle function and power output. Since ARA is naturally present in animal products, a balanced diet likely provides sufficient amounts for most athletes.

Vitamin D3 supplementation may significantly reduce diabetes risk in individuals with severe vitamin D insufficiency (baseline <12 ng/mL), although this finding is from a post hoc subgroup analysis.

If you are severely vitamin D deficient (levels <12 ng/mL), supplementation with 4000 IU of Vitamin D3 daily might significantly lower your diabetes risk. However, this was a small subgroup analysis, so consult your doctor to check your levels before relying on this.

Selenium acts as a protective agent in pathological processes including cancer, muscular diseases, coronary heart disease, and viral infections (influenza, HIV) through the function of selenoproteins in controlling cellular redox processes.

Ensure adequate selenium intake through diet or supplementation to support selenoprotein function, which is critical for protecting against oxidative stress, supporting immune response to viruses, and maintaining heart and muscle health. Consult a healthcare provider for appropriate dosing, as requirements vary.

Western diets high in refined carbohydrates and sugars cause hyperinsulinemia and insulin resistance, which drive obesity and civilization diseases through increased fat storage, prevented lipolysis, and metabolic distortion, independent of caloric surplus alone.

To manage weight and metabolic health, prioritize reducing refined carbohydrates and sugars found in Western diets. These foods spike insulin, which signals your body to store fat and blocks fat burning. Switching to a diet lower in these high-insulinemic foods may help regulate insulin levels and support weight management.

College students exhibit high levels of physical activity, with 43.6% meeting vigorous exercise guidelines and 49.3% meeting muscle-strengthening guidelines, while maintaining a healthy average BMI.

If you are a college student, you are likely more active than stereotypes suggest. Aim to exercise vigorously for 20 minutes or moderately for 30 minutes at least 3 days a week, and include muscle-strengthening activities at least 2 days a week. Your BMI is likely in a healthy range if you follow these patterns.

Stress is the most significant health impediment to academic performance for college students, reported by 31.6% of respondents.

Stress is the biggest barrier to your academic success. Prioritize stress management techniques (e.g., time management, mindfulness, exercise) to protect your grades.

Short-chain fatty acids (SCFAs), particularly butyrate, produced by gut microbiota fermentation of fiber, have anti-inflammatory properties and improve insulin sensitivity, although their net effect in obesity is complex and context-dependent.

Increase intake of dietary fiber to promote the production of short-chain fatty acids (SCFAs) by gut bacteria, which supports insulin sensitivity and reduces inflammation. Start slowly to minimize digestive discomfort.

Red meat contains bioactive compounds such as taurine, carnitine, creatine, and endogenous antioxidants (carnosine, ubiquinone, glutathione) that may offer protective effects against oxidative stress and support muscle energy metabolism.

Red meat provides bioactive compounds like creatine, carnitine, and taurine that support muscle function and antioxidant defense. While you won't get therapeutic doses of isolated supplements from meat alone, it contributes to your overall intake of these beneficial compounds.

Low circulating levels of 25-hydroxyvitamin D are associated with a significantly higher risk of death from cardiovascular disease, cancer, and all-cause mortality in observational studies.

Maintaining adequate vitamin D levels is associated with a lower risk of death from heart disease and cancer. While this is an observational finding, ensuring sufficient levels through sensible sun exposure or supplementation is a low-risk strategy for long-term health.

Low-carbohydrate, high-protein diets improve glycemic control and reduce medication needs in type 2 diabetes, though long-term weight loss benefits may be equivalent to moderate-carbohydrate diets.

Reducing carbohydrate intake can lower blood sugar and reduce the need for diabetes medication. While this may help with short-term weight loss, long-term weight loss is similar to other balanced diets. If you choose this approach, prioritize healthy fats and monitor your cardiovascular health.

Vegetarian and vegan diets improve glycaemia and plasma lipids in type 2 diabetes patients, with vegan diets showing greater improvements than conventional ADA diets.

Adopting a vegetarian or vegan diet, particularly a low-fat vegan one, can significantly improve blood sugar control and lipid profiles in type 2 diabetes. While weight loss may be similar to standard diets, the metabolic benefits are superior. Ensure adequate protein intake from legumes and whole grains.

For secondary prevention of coronary heart disease, exercise interventions provide mortality benefits statistically equivalent to standard drug therapies (statins, beta-blockers, ACE inhibitors, antiplatelets).

If you have coronary heart disease, engaging in exercise rehabilitation (aerobic, resistance, or mixed) is a viable strategy for reducing mortality risk, offering benefits comparable to standard drug treatments like statins or beta-blockers. Consult your doctor to integrate exercise into your care plan.