Browse the evidence

Selenium supplementation (100-200 mcg/day) enhances immune response and may reverse age-related immune decline in elderly populations.

If you are older or feel your immune system is sluggish, consider adding 100-200 mcg of selenium daily. This may help boost your immune response, even if you already eat a decent diet. Consult your doctor before starting, especially if you have health conditions.

Adequate selenium status prevents the mutation of benign viruses into virulent strains, particularly coxsackie and influenza viruses.

Maintaining adequate selenium levels through diet or supplementation may help prevent common viruses from mutating into more dangerous forms. This is especially relevant for those with low selenium status.

Higher selenium intakes are associated with a reduced risk of certain cancers, particularly prostate, lung, and liver cancer.

Ensuring adequate selenium intake may help reduce the risk of certain cancers, such as prostate and liver cancer. This is particularly important for those with low selenium levels. However, it is not a guaranteed prevention for all cancers.

Physical exercise performed at or above World Health Organization recommendations modifies gut microbiota composition by increasing the abundance of health-promoting bacterial species (Faecalibacterium prausnitzii, Roseburia hominis, Akkermansia muciniphila) in premenopausal women.

If you are a premenopausal woman with a healthy BMI, aiming for at least 3 hours of moderate-intensity exercise per week is associated with a gut microbiota profile richer in beneficial bacteria like Faecalibacterium, Roseburia, and Akkermansia compared to a sedentary lifestyle. This suggests that meeting WHO exercise guidelines may support gut health.

Breaking sedentary behavior (increasing sedentary breaks) is independently associated with gut microbiota richness and specific bacterial genera, distinct from the effects of exercise volume alone.

For premenopausal women with a healthy BMI, simply breaking up long periods of sitting with short movements is associated with higher gut microbiota richness. This suggests that reducing continuous sedentary time may be beneficial for gut health, independent of total exercise volume.

Testosterone replacement therapy in Klinefelter syndrome patients improves bone mineral density, muscle strength, and body composition, though its direct effect on insulin sensitivity is uncertain and likely mediated by fat loss.

If you have Klinefelter syndrome, testosterone therapy is recommended to protect your bones and muscles. Start at puberty if possible. Be aware that while it helps body composition, its effect on blood sugar depends on losing visceral fat. Discuss fertility options with a specialist before starting long-term TRT, as it suppresses natural sperm production, though sperm extraction is still possible.

Dietary administration of adequate amounts of antioxidants improves immune function and increases longevity by reducing chronic oxidative and inflammatory stress.

To support healthy aging, incorporate adequate dietary antioxidants to help manage oxidative stress. This supports immune function and may contribute to increased longevity, as aging is significantly influenced by lifestyle factors rather than just genetics.

High intake of fat-rich foods and sedentary lifestyle are primary drivers of obesity in the Eastern Mediterranean Region, driven by a nutrition transition toward Westernized diets.

To manage weight in this region, prioritize reducing total fat and calorie intake and increasing physical activity. Do not assume local traditional foods are automatically healthier than Western options; evaluate them by their nutritional content (fat, salt, calories).

Regular consumption of fruit and vegetables is associated with a decreased risk of obesity in adults and children in the EMR.

Increase your intake of fruits and vegetables. Studies in this region show that higher consumption is linked to lower obesity rates.

Skipping breakfast is associated with higher obesity rates among women in the EMR.

Consider eating breakfast regularly. Skipping it is linked to higher obesity rates in women in this region.

Supplementation with alginate acts as an adjunct to energy restriction to enhance satiety and improve weight loss in obese individuals.

If you are trying to lose weight, consider adding alginate (a soluble fiber from seaweed) to your routine. It helps you feel fuller, which can make sticking to a calorie-restricted diet easier. It is not a replacement for eating less, but a tool to help you do it.

Alginate improves insulin resistance, attenuates chronic inflammation, and decreases oxidative stress in the management of diabetes.

For those managing diabetes, alginate may help improve insulin sensitivity and reduce inflammation. It is a natural polysaccharide found in seaweed. Consult your doctor before adding it to your regimen, especially if you are on medication for blood sugar.

Laparoscopic bariatric surgery is superior to medical management for weight loss and metabolic control in patients with BMI ≥ 40 kg/m2 or BMI 35-40 kg/m2 with comorbidities.

If you have a BMI over 40, or over 35 with conditions like diabetes or high blood pressure, surgery is the most effective way to lose weight and fix those health issues compared to diet and medication alone. You need to be healthy enough for surgery.

Sleeve gastrectomy is preferred over adjustable gastric banding for weight loss and metabolic control.

Sleeve gastrectomy is a better choice than gastric banding because banding often fails and requires more surgeries. Sleeve offers better weight loss and metabolic benefits.

Dietary non-adherence, specifically the consumption of high-calorie liquids, 'grazing' (repeated small meals), and food indiscretion (sweets/fats), is a primary behavioral cause of weight regain and insufficient weight loss after bariatric surgery.

Avoid 'grazing' (frequent small snacks) and high-calorie liquids (sugary drinks, milkshakes). These bypass the stomach's physical restriction and satiety signals. Focus on structured, nutrient-dense meals and monitor liquid calorie intake closely.

Pharmacotherapy (specifically topiramate, phentermine, liraglutide, and bupropion/naltrexone) can facilitate weight loss in post-bariatric surgery patients with weight regain or insufficient weight loss, with topiramate showing higher likelihood of significant weight loss compared to other medications.

If lifestyle changes are insufficient, discuss pharmacotherapy with your provider. Topiramate and GLP-1 analogs (like liraglutide) have shown efficacy in helping post-surgery patients lose additional weight. This is often used as an adjunct to behavioral and dietary counseling.

Leptin regulates body weight in humans predominantly by affecting eating behavior (satiety) rather than by increasing energy expenditure (calorigenesis).

Unlike in mice, where leptin increases energy expenditure, in humans, high leptin levels do not correlate with higher energy expenditure. This suggests that leptin's primary role in weight regulation is through satiety and eating behavior, not by burning more calories at rest.

Adherence to a pro-inflammatory diet, as measured by the Dietary Inflammatory Index (DII), is significantly associated with increased systemic inflammation, specifically elevated levels of Interleukin-6 (IL-6) and homocysteine.

To lower systemic inflammation, prioritize an anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats, while limiting processed meats, sugars, and saturated fats. This dietary pattern is specifically linked to lower levels of IL-6 and homocysteine, key markers for cardiovascular risk, even if standard CRP tests remain normal.

Increasing gut microbial diversity through interventions like probiotics, prebiotics, or dietary changes can reduce cravings and promote weight loss.

Focus on increasing the diversity of your gut bacteria by eating a varied diet rich in fibers and fermented foods. This may help reduce cravings and support weight management, but it is not a substitute for overall healthy lifestyle habits.

Habitual social media engagement or exposure to image-related content is associated with higher body dissatisfaction and disordered food choices (including dieting, restricting, and overeating) in healthy young adults.

If you are a young adult, be aware that your social media habits may negatively impact your body image and eating behaviors. Limit exposure to image-heavy content that triggers comparison, and prioritize real-world health goals over online validation.

Higher endogenous total testosterone (TT) and sex hormone-binding globulin (SHBG) levels are independently associated with a reduced risk of metabolic syndrome and higher insulin sensitivity in aging men.

For aging men, maintaining higher endogenous testosterone and SHBG levels is linked to a lower risk of metabolic syndrome and better insulin sensitivity. While this study is observational and does not prove that boosting testosterone causes health improvements, it highlights that low levels are a marker of metabolic risk. Focus on lifestyle factors known to support healthy hormone levels, such as resistance training, adequate sleep, and maintaining a healthy body composition, rather than seeking unproven interventions.

Western and fast-food dietary patterns are associated with higher levels of oxidative stress and inflammatory biomarkers compared to plant-based or healthy dietary patterns.

Minimize consumption of Western and fast-food diets, which are linked to higher oxidative stress and inflammation. Replacing these with plant-based patterns like Mediterranean or DASH can help reduce these biomarkers.

Metabolic surgery significantly reduces the risk of major adverse cardiovascular events (MACE) and all-cause mortality in patients with type 2 diabetes and obesity compared to usual care.

For patients with type 2 diabetes and obesity, metabolic surgery is associated with a significantly lower risk of major cardiovascular events and death compared to usual care. This includes reductions in heart failure, stroke, and mortality. While surgery carries short-term risks, the long-term cardiovascular benefits are substantial.

Older adults (≥65 years) and Mexican Americans with type 2 diabetes are more likely to adhere to dietary guidelines (higher fruit/vegetable intake, lower saturated fat) compared to other demographic groups.

If you are older or Mexican American, you may already be making healthier dietary choices. Continue to prioritize fruits, vegetables, and lower saturated fat intake.