Not vibes. Peer-reviewed research.

Fasting: Molecular mechanisms and clinical applications

Longo VD, Mattson MP

Cell Metabolism. 2014;19(2):181-192

Effects of intermittent fasting on health, aging, and disease

de Cabo R, Mattson MP

New England Journal of Medicine. 2019;381(26):2541-2551

Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss

Sutton EF, Beyl R, Early KS, et al.

Cell Metabolism. 2018;27(6):1212-1221

Intermittent fasting and human metabolic health

Patterson RE, Laughlin GA, LaCroix AZ, Sears DD, et al.

Journal of the Academy of Nutrition and Dietetics. 2015;115(8):1203-1212

Flipping the metabolic switch: understanding and applying health benefits of fasting

Anton SD, Moehl K, Donahoo WT, et al.

Obesity. 2018;26(2):254-268

Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism

Heilbronn LK, Smith SR, Martin CK, et al.

American Journal of Clinical Nutrition. 2005;81(1):69-73

Early time-restricted feeding reduces appetite and increases fat oxidation

Ravussin E, Beyl RA, Poggiogalle E, et al.

Obesity. 2019;27(8):1244-1254

Intermittent fasting: is the wait worth the weight?

Stockman M-C, Thomas D, Burke J, Apovian CM

Current Obesity Reports. 2018;7(2):172-185

Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease

Wei M, Brandhorst S, Shelehchi M, et al.

Science Translational Medicine. 2017;9(377):eaai8700

Blue Zones: lessons from the world's longest-lived populations

Buettner D, Skemp S

American Journal of Lifestyle Medicine. 2016;10(5):318-321

Caloric restriction in humans reveals immunometabolic regulators of health span

Spadaro O, Youm Y, Shchukina I, et al.

Science. 2022;375(6581):671-677

The hallmarks of aging

López-Otín C, Blasco MA, Partridge L, et al.

Cell. 2013;153(6):1194-1217

Hallmarks of aging: an expanding universe

López-Otín C, Blasco MA, Partridge L, et al.

Cell. 2023;186(2):243-278

Dietary restriction with and without caloric restriction for healthy aging

Lee C, Longo V

F1000Research. 2016;5:F1000 Faculty Rev-117

Epigenetic clock analysis of diet, exercise, education, and lifestyle factors

Quach A, Levine ME, Tanaka T, et al.

Aging. 2017;9(2):419-446

Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes

Li Y, Pan A, Wang DD, et al.

BMJ. 2020;368:l6669

Effect of physical inactivity on major non-communicable diseases worldwide

Lee IM, Shiroma EJ, Lobelo F, et al.

The Lancet. 2012;380(9838):219-229

Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys

Colman RJ, Beasley TM, Kemnitz JW, et al.

Nature Communications. 2014;5:3557

Geroscience: linking aging to chronic disease

Kennedy BK, Berger SL, Brunet A, et al.

Cell. 2014;159(4):709-713

DNA methylation GrimAge strongly predicts lifespan and healthspan

Lu AT, Quach A, Wilson JG, et al.

Aging. 2019;11(2):303-327

Impact of caloric restriction on health and survival in rhesus monkeys from the NIA study

Mattison JA, Roth GS, Beasley TM, et al.

Nature. 2012;489(7415):318-321

Adherence to Mediterranean diet and health status: meta-analysis

Sofi F, Cesari F, Abbate R, Gensini GF, Casini A

BMJ. 2008;337:a1344

Ultra-processed food consumption and mortality risk

Rico-Campà A, Martínez-González MA, et al.

BMJ. 2019;365:l1949

Nut consumption and risk of total and cause-specific mortality

Bao Y, Han J, Hu FB, et al.

New England Journal of Medicine. 2013;369(21):2001-2011

Dietary fiber intake and all-cause mortality

Park Y, Subar AF, Hollenbeck A, Schatzkin A

Archives of Internal Medicine. 2011;171(12):1061-1068

Fruit and vegetable consumption and mortality from all causes

Wang X, Ouyang Y, Liu J, et al.

BMJ. 2014;349:g4490

Association of ultra-processed food consumption with all cause mortality

Schnabel L, Kesse-Guyot E, Allès B, et al.

JAMA Internal Medicine. 2019;179(4):490-498

Gut microbiota in atherosclerosis: focus on trimethylamine N-oxide

Zhu Y, Li Q, Jiang H

APMIS. 2020;128(5):353-366

Added sugar intake and cardiovascular diseases mortality among US adults

Yang Q, Zhang Z, Gregg EW, et al.

JAMA Internal Medicine. 2014;174(4):516-524

Red meat consumption and mortality

Pan A, Sun Q, Bernstein AM, et al.

Archives of Internal Medicine. 2012;172(7):555-563

Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts

Estruch R, Ros E, Salas-Salvadó J, et al.

New England Journal of Medicine. 2018;378(25):e34

Healthful and unhealthful plant-based diets and the risk of coronary heart disease in U.S. adults

Satija A, Bhupathiraju SN, Spiegelman D, et al.

Journal of the American College of Cardiology. 2017;70(4):411-422

Inflammatory potential of diet and all-cause, cardiovascular, and cancer mortality (NHANES-III)

Shivappa N, Steck SE, Hussey JR, et al.

European Journal of Nutrition. 2017;56(2):683-692

Vitamin D status and ill health: a systematic review

Autier P, Boniol M, Pizot C, Mullie P

Lancet Diabetes & Endocrinology. 2014;2(1):76-89

Vitamin D supplementation and total mortality: a meta-analysis

Autier P, Gandini S

Archives of Internal Medicine. 2007;167(16):1730-1737

Magnesium in disease prevention and overall health

Volpe SL

Advances in Nutrition. 2013;4(3):378S-383S

Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis

DiNicolantonio JJ, O'Keefe JH, Wilson W

Open Heart. 2018;5(1):e000668

Zinc in human health: effect of zinc on immune cells

Prasad AS

Molecular Medicine. 2008;14(5-6):353-357

Selenium and human health

Rayman MP

The Lancet. 2012;379(9822):1256-1268

Proper calcium use: vitamin K2 as a promoter of bone and cardiovascular health

Maresz K

Integrative Medicine (Encinitas). 2015;14(1):34-39

Dietary choline intake: current state of knowledge across the life cycle

Wiedeman AM, Barr SI, Green TJ, et al.

Nutrients. 2018;10(10):1513

A systematic analysis of global anemia burden from 1990 to 2010

Kassebaum NJ, Jasrasaria R, Naghavi M, et al.

Blood. 2014;123(5):615-624

Vitamin C and immune function

Carr AC, Maggini S

Nutrients. 2017;9(11):1211

Potassium intake, stroke, and cardiovascular disease: a meta-analysis

D'Elia L, Barba G, Cappuccio FP, Strazzullo P

Journal of the American College of Cardiology. 2011;57(10):1210-1219

Vitamin B12 deficiency

Stabler SP

New England Journal of Medicine. 2013;368(2):149-160

NAD+ homeostasis in health and disease

Katsyuba E, Romani M, Hofer D, Auwerx J

Nature Metabolism. 2020;2(1):9-31

Dietary copper and human health: current evidence and unresolved issues

Bost M, Houdart S, Oberli M, et al.

Journal of Trace Elements in Medicine and Biology. 2016;35:107-115

Vitamin B6: a long known compound of surprising complexity

Mooney S, Leuendorf JE, Hendrickson C, Hellmann H

Molecules. 2009;14(1):329-351

Plant polyphenols as dietary antioxidants in human health and disease

Pandey KB, Rizvi SI

Oxidative Medicine and Cellular Longevity. 2009;2(5):270-278

Sulforaphane and other nutrigenomic Nrf2 activators: can the clinician's expectation be matched by the reality?

Houghton CA, Fassett RG, Coombes JS

Oxidative Medicine and Cellular Longevity. 2016;2016:7857186

Curcumin: a review of its effects on human health

Hewlings SJ, Kalman DS

Foods. 2017;6(10):92

Mechanism of human SIRT1 activation by resveratrol

Borra MT, Smith BC, Denu JM

Journal of Biological Chemistry. 2005;280(17):17187-17195

Spermidine in health and disease

Madeo F, Eisenberg T, Pietrocola F, Kroemer G

Science. 2018;359(6374):eaan2788

Phytochemistry: ibuprofen-like activity in extra-virgin olive oil

Beauchamp GK, Keast RSJ, Morel D, et al.

Nature. 2005;437(7055):45-46

Wild blueberry powder and extract in maintenance of memory in older adults: a randomized controlled trial

Whyte AR, Cheng N, Fromentin E, Williams CM

Nutrients. 2018;10(6):660

Cocoa and chocolate in human health and disease

Katz DL, Doughty K, Ali A

Antioxidants & Redox Signaling. 2011;15(10):2779-2811

The Achilles' heel of senescent cells: from transcriptome to senolytic drugs

Zhu Y, Tchkonia T, Pirtskhalava T, et al.

Aging Cell. 2015;14(4):644-658

Fisetin is a senotherapeutic that extends health and lifespan

Yousefzadeh MJ, Zhu Y, McGowan SJ, et al.

EBioMedicine. 2018;36:18-28

Epigallocatechin gallate (EGCG) and green tea catechins: chemistry and health effects

Singh BN, Shankar S, Srivastava RK

Biochemical Pharmacology. 2011;82(12):1807-1821

Lycopene bioavailability from processed tomato products

Gärtner C, Stahl W, Sies H

American Journal of Clinical Nutrition. 1997;66(1):116-122

Cinnamon use in type 2 diabetes: an updated systematic review

Allen RW, Schwartzman E, Baker WL, et al.

Annals of Family Medicine. 2013;11(5):452-459

Gut-microbiota-targeted diets modulate human immune status

Wastyk HC, Fragiadakis GK, Perelman D, et al.

Cell. 2021;184(16):4137-4153

Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis

Yano JM, Yu K, Donaldson GP, et al.

Cell. 2015;161(2):264-276

Gut microbiota diversity and high-fibre intake

Menni C, Jackson MA, Pallister T, et al.

International Journal of Obesity. 2017;41:1099-1105

The gut microbiome and diet in psychiatry: focus on depression

Dash S, Clarke G, Berk M, Jacka FN

Current Opinion in Psychiatry. 2015;28(1):1-6

Formation of short-chain fatty acids by the gut microbiota and their impact on human metabolism

Morrison DJ, Preston T

Gut Microbes. 2016;7(3):189-200

Long-term dietary patterns are associated with pro- and anti-inflammatory features of the gut microbiome

Bolte LA, Vich Vila A, Imhann F, et al.

Gut. 2021;70(7):1287-1298

Role of the gut microbiota in nutrition and health

Valdes AM, Walter J, Segal E, Spector TD

BMJ. 2018;361:k2179

Prebiotic effects: metabolic and health benefits

Roberfroid M, Gibson GR, Hoyles L, et al.

British Journal of Nutrition. 2010;104(S2):S1-S63

American Gut: an open platform for citizen science microbiome research

McDonald D, Hyde E, Debelius JW, et al.

mSystems. 2018;3(3):e00031-18

Dietary protein recommendations and the prevention of sarcopenia

Paddon-Jones D, Rasmussen BB

Current Opinion in Clinical Nutrition and Metabolic Care. 2009;12(1):86-90

Effects of leucine and its metabolite HMB on human skeletal muscle protein metabolism

Wilkinson DJ, Hossain T, Hill DS, et al.

Journal of Physiology. 2013;591(11):2911-2923

Muscle mass index as a predictor of longevity in older adults

Srikanthan P, Karlamangla AS

American Journal of Medicine. 2014;127(6):547-553

Collagen peptide supplementation in combination with resistance training

Zdzieblik D, Oesser S, Baumstark MW, et al.

British Journal of Nutrition. 2015;114(8):1237-1245

Sarcopenia: European consensus on definition and diagnosis

Cruz-Jentoft AJ, Baeyens JP, Bauer JM, et al.

Age and Ageing. 2010;39(4):412-423

Effect of protein supplementation on resistance training-induced gains in muscle mass and strength

Morton RW, Murphy KT, McKellar SR, et al.

British Journal of Sports Medicine. 2018;52(6):376-384

Omega-3 fatty acids and cardiovascular disease

Mozaffarian D, Wu JHY

Journal of the American College of Cardiology. 2011;58(20):2047-2067

Omega-6/omega-3 ratio and inflammation

Simopoulos AP

Biomedicine & Pharmacotherapy. 2002;56(8):365-379

The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease

Simopoulos AP

Experimental Biology and Medicine. 2008;233(6):674-688

DHA and brain development: a review of the evidence

Innis SM

American Journal of Clinical Nutrition. 2007;85(2):607S-613S

Marine omega-3 fatty acids and prevention of cardiovascular disease and cancer

Manson JE, Cook NR, Lee IM, et al.

New England Journal of Medicine. 2019;380(1):23-32

Saturated fat, carbohydrate, and cardiovascular disease

Siri-Tarino PW, Sun Q, Hu FB, Krauss RM

American Journal of Clinical Nutrition. 2010;91(3):502-509

Does accumulation of advanced glycation end products contribute to the aging phenotype?

Semba RD, Nicklett EJ, Ferrucci L

Journals of Gerontology Series A. 2010;65A(9):963-975

Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of RCTs

Te Morenga LA, Howatson AJ, Jones RM, Mann J

American Journal of Clinical Nutrition. 2014;100(1):65-79

Salt intake, stroke, and cardiovascular disease: systematic review and meta-analysis

Strazzullo P, D'Elia L, Kandala NB, Cappuccio FP

BMJ. 2009;339:b4567

Alcohol and the sleeping brain

Colrain IM, Nicholas CL, Baker FC

Handbook of Clinical Neurology. 2014;125:415-431

Therapeutic potential of NAD-boosting molecules: the in vivo evidence

Rajman L, Chwalek K, Sinclair DA

Cell Metabolism. 2018;27(3):529-547

Heterocyclic amines: mutagens/carcinogens produced during cooking

Sugimura T, Wakabayashi K, Nakagama H, Nagao M

Cancer Science. 2004;95(4):290-299

mTOR signaling in growth, metabolism, and disease

Saxton RA, Sabatini DM

Cell. 2017;168(6):960-976

AMPK: guardian of metabolism and mitochondrial homeostasis

Herzig S, Shaw RJ

Nature Reviews Molecular Cell Biology. 2018;19(2):121-135

NAD+ metabolism and its roles in cellular processes during ageing

Covarrubias AJ, Perrone R, Grozio A, Verdin E

Nature Reviews Molecular Cell Biology. 2021;22(2):119-141

Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women

Yoshino M, Yoshino J, Kayser BD, et al.

Science. 2021;372(6547):1224-1229

Effects of creatine supplementation on cognitive function of healthy individuals

Avgerinos KI, Spyrou N, Bougioukas KI, et al.

Experimental Gerontology. 2018;108:166-173

Improving effects of Hericium erinaceus (lion's mane) on mild cognitive impairment: a double-blind placebo-controlled trial

Mori K, Inatomi S, Ouchi K, et al.

Phytotherapy Research. 2009;23(3):367-372

Effect of ashwagandha on stress and cortisol: a double-blind randomized controlled trial

Chandrasekhar K, Kapoor J, Anishetty S

Indian Journal of Psychological Medicine. 2012;34(3):255-262

Clinical applications of coenzyme Q10

Garrido-Maraver J, Cordero MD, Oropesa-Avila M, et al.

Frontiers in Bioscience (Landmark). 2014;19(4):619-633

Berberine and its role in chronic disease

Cicero AFG, Baggioni A

Advances in Experimental Medicine and Biology. 2016;928:27-45

Alpha-lipoic acid as a biological antioxidant

Packer L, Witt EH, Tritschler HJ

Free Radical Biology and Medicine. 1995;19(2):227-250

Astaxanthin: sources, extraction, stability, and biological activities

Ambati RR, Phang SM, Ravi S, Aswathanarayana RG

Marine Drugs. 2014;12(1):128-152

A review on various uses of N-acetyl cysteine

Mokhtari V, Afsharian P, Shahhoseini M, et al.

Cell Journal (Yakhteh). 2017;19(1):11-17

Pyrroloquinoline quinone (PQQ) and mitochondrial biogenesis

Chowanadisai W, Bauerly KA, Tchaparian E, et al.

Journal of Biological Chemistry. 2010;285(1):142-152

Probiotics and immune health: a review

Yan F, Polk DB

Current Opinion in Gastroenterology. 2011;27(6):496-501

Glucosamine therapy for treating osteoarthritis: a meta-analysis

Towheed TE, Maxwell L, Anastassiades TP, et al.

Cochrane Database of Systematic Reviews. 2005;(2):CD002946

Effect of HMB supplementation on muscle loss in older adults: a systematic review and meta-analysis

Wu H, Xia Y, Jiang J, et al.

Archives of Gerontology and Geriatrics. 2015;61(2):168-175

Beta-alanine supplementation and exercise performance: a meta-analysis

Hobson RM, Saunders B, Ball G, et al.

Amino Acids. 2012;43(1):25-37

Intermittent metabolic switching, neuroplasticity and brain health

Mattson MP, Moehl K, Ghena N, et al.

Nature Reviews Neuroscience. 2018;19(2):63-80

Phosphatidylserine and the human brain

Glade MJ, Smith K

Nutrition. 2015;31(6):781-786

The cognitive-enhancing effects of Bacopa monnieri: a systematic review of RCTs

Pase MP, Kean J, Sarris J, et al.

Journal of Alternative and Complementary Medicine. 2012;18(7):647-652

Rosenroot (Rhodiola rosea): traditional use, chemical composition, pharmacology and clinical efficacy

Panossian A, Wikman G, Sarris J

Phytomedicine. 2010;17(7):481-493

Choline supplements: an update

Derbyshire E, Obeid R

Frontiers in Endocrinology. 2023;14:1148166

Working memory reloaded: tyrosine repletes updating in the N-back task

Colzato LS, Jongkees BJ, Sellaro R, Hommel B

Frontiers in Behavioral Neuroscience. 2013;7:200

Cognitive findings of a trial of DHA and lutein supplementation in older women

Johnson EJ, McDonald K, Caldarella SM, et al.

Nutritional Neuroscience. 2008;11(2):75-83

Enhancement of learning and memory by elevating brain magnesium

Slutsky I, Abumaria N, Wu LJ, et al.

Neuron. 2010;65(2):165-177

Effects of L-theanine on stress-related symptoms and cognition: a randomized controlled trial

Hidese S, Ogawa S, Ota M, et al.

Nutrients. 2019;11(10):2362

Glycine and sleep quality: subjective improvement with polysomnographic evidence

Yamadera W, Inagawa K, Chiba S, et al.

Sleep and Biological Rhythms. 2007;5(2):126-131

Apigenin binds to GABA receptors and modulates anxiety

Viola H, Wasowski C, Levi de Stein M, et al.

Planta Medica. 1995;61(3):213-216

Tart cherry juice and sleep quality in adults with insomnia

Pigeon WR, Carr M, Gorman C, Perlis ML

Journal of Medicinal Food. 2010;13(3):579-583

Ashwagandha root extract improves sleep quality

Langade D, Kanchi S, Salve J, et al.

Cureus. 2019;11(9):e5797

Sleep and immune function

Besedovsky L, Lange T, Born J

Pflugers Archiv. 2012;463(1):121-137

Leisure time physical activity and mortality: a detailed pooled analysis

Arem H, Moore SC, Patel A, et al.

JAMA Internal Medicine. 2015;175(6):959-967

Physical activity and all-cause mortality across levels of overall and abdominal adiposity

Ekelund U, Ward HA, Norat T, et al.

American Journal of Clinical Nutrition. 2015;101(3):613-621

Effects of citrulline supplementation on exercise performance in humans: a review

Gonzalez AM, Trexler ET

Journal of Strength and Conditioning Research. 2020;34(5):1480-1495

Exercise as medicine: evidence for prescribing exercise as therapy in 26 chronic diseases

Pedersen BK, Saltin B

Scandinavian Journal of Medicine & Science in Sports. 2015;25(S3):1-72

Prognostic value of grip strength: findings from the PURE study

Leong DP, Teo KK, Rangarajan S, et al.

The Lancet. 2015;386(9990):266-273