How to Reduce Visceral Fat: An Evidence-Based Guide
Category: Diet
How to Reduce Visceral Fat: An Evidence-Based Guide
Visceral fat is the fat stored deep inside the abdomen, wrapped around organs such as the liver and intestines. It is far more metabolically active than the soft fat under the skin, and it carries ...
Epicardial Fat: How to Reduce the Fat Around Your Heart
There's a type of fat that sits in direct contact with the heart. Because there's no barrier between it and the heart, it pumps inflammatory molecules — things like interleukin-6 and TNF-alpha — st...
Seed Oils and Health: What the Evidence Actually Shows
The internet is awash with videos and articles warning about the dangers of seed oils — that they're toxic, inflammatory, and terrible for human health. This article examines where these concerns c...
Early-Onset Colon Cancer: Three Research Teams, Three Suspects
Colon cancer rates in people under 50 have roughly doubled in twenty years. Nobody knows why. The incidence in the sigmoid colon nearly doubled from 1998 to 2022 in people aged 20–49, and 22% of al...
Sodium and Blood Pressure: What the Research Actually Shows
In 1942, a 33-year-old woman walked into a hospital with a blood pressure so high, it was destroying her eyes. Her kidneys were failing. At the time, there were no effective treatments. So in a las...
Diet Quality Beats Low Fat vs Low Carb: Evidence from 5.2 Million Person-Years
A study that tracked 5,248,916 person-years of follow-up has confirmed what the best diet for heart health actually looks like — and the answer may upend decades of nutrition debate [1]. The nutrit...
Saturated Fat and Heart Disease: What the Evidence Actually Shows
Is saturated fat a problem for our hearts, or not? It's a controversy people have been arguing over for decades. Voices on both sides of the question are easy to find. The debate got a fresh jolt o...
Early-Onset Cancer Risk: What the Data Shows and How to Respond
Cancer rates appear to be skyrocketing in people under 50 [1][2]. Gen X, Millennials, and even Gen Z are being diagnosed at significantly higher rates than previous generations were at the same a...
Heart Disease Prevention: Saturated Fat, LDL Cholesterol, and the Diet Evidence
Across the world, cardiovascular disease death rates have been falling dramatically [1]. Today, science offers tools that could virtually eliminate coronary heart disease as a cause of death. But ...
Peanut Allergy Prevention: The Early Introduction Evidence
Dr. Ruchi Gupta did everything right to protect her daughter from peanut allergies — and it backfired. Dr. Gupta was a young doctor researching food allergies. She knew the advice. At the time, in ...
2026 Dietary Guidelines: What the Science Actually Says
For years, the message has been to "eat real food." It sounds simple, but the real challenge is figuring out what that actually means—and how official guidelines define it. With the release of the ...
Normal BMI, Hidden Heart Risk: What Waist Circumference Reveals
Many people feel reassured when their BMI falls in the normal range. The scale shows a healthy number, the ratio of weight to height looks right — and at a time when obesity rates are high, a norma...
Lead in Protein Powders: What the Research Actually Shows
A new analysis from Consumer Reports has made headlines with a disturbing claim: protein powders and shakes contain high levels of lead. Given how popular protein powders have become, this claim is...
Fatty Liver Disease: GLP-1 Medications, Diet, and Lifestyle Treatment Guide
GLP-1 medications have emerged as a significant advance in treating fatty liver disease — the FDA approved semaglutide (Wegovy) for this indication in 2024. But which GLP-1 is most effective? How s...
Artificial Sweeteners and the Gut Microbiome: What the RCT Evidence Shows
Table of Contents The puzzle The study Gut microbiome findings Safety Recommendations Final Verdict References One of the largest artificial sweetener studies has just been released, helping to ...
Protein Intake Guide: How Much Do You Really Need?
These days, we're hearing constantly about the need for more protein. It's a trend driven by some of the biggest health influencers. And there's something to their arguments, as we'll see. But this...
Visceral Fat and Insulin Resistance: What the Evidence Says About Diet
Insulin resistance is at the root of many chronic health conditions, including type 2 diabetes, cardiovascular disease, and obesity. While there is no shortage of diet advice online, most people ar...
Potassium Deficiency and Stroke Risk: What the Research Shows
Strokes are one of the leading causes of death globally [1]. Yet one of the most significant—and most overlooked—stroke risk factors is surprisingly easy to address. Research consistently points to...
Harvard's Healthy Eating Plate: The Evidence-Based Diet Guide
Many people feel overwhelmed by conflicting information about healthy eating. What they need is a simple, evidence-backed guide to know what to put on their plate. That's what the Food Pyramid was ...
Protein Intake: How Much Do You Need for Muscle Health and Healthy Aging?
Protein seems to be everywhere these days. Walk into any grocery store, and you'll see shelves lined with protein shakes, powders, and snack bars. Social media is filled with fitness influencers pr...
Longevity Clinics Are Over-Testing You — What the Evidence Shows
There's an engineering concept that applies directly to medicine: "the best part is no part. The best process is no process." In clinical practice, sometimes the best test is no test, and the best ...
Resistance Training and Aging: How Exercise Preserves Muscle Function
A world-renowned researcher, Dr. Brad Schoenfeld, recently highlighted a study he described as "the closest thing we have to the fountain of youth" [1]. This article explores that study and Dr. Sc...
Colchicine and Heart Disease: How Inflammation Drives Cardiovascular Risk
A new study published in the European Heart Journal found that a cheap anti-inflammatory drug cuts heart disease risk by 12%. The finding highlights something many people overlook: inflammation is ...
GLP-1 and SGLT2 Inhibitors: What the Evidence Shows on Dementia Risk
GLP-1 agonists like Ozempic were a turning point in the management of type 2 diabetes. Combined with SGLT2 inhibitors—a second class of diabetes medication—these treatments transformed outcomes for...