The research library.
Every health claim on this site points at a paper you can open. This is the whole set — filterable by topic, by evidence grade, and by year, with nothing hidden behind an email form.
109
Cited studies
44
Strong evidence
15
Topics
Fifteen questions, one shelf each
Each topic page carries the papers that decide it, plus an editorial read of where the literature currently sits — including where it disagrees with itself.
- Ultra-Processed Food8 studies
- Metabolic Adaptation8 studies
- GLP-1 Drugs8 studies
- Insulin Resistance14 studies
- Fasting6 studies
- Seed Oils7 studies
- Ancestral Diet7 studies
- Sleep & Circadian9 studies
- Exercise & Strength15 studies
- Women-Specific9 studies
- Gut Microbiome8 studies
- Protein Leverage9 studies
- Heart Disease12 studies
- Glucose Variability7 studies
- Cortisol & Stress8 studies
Search it yourself
Filter by topic or evidence grade and the mix panel updates with you — so you can see at a glance how solid the ground is under any question you care about.
109 studies
Evidence mix on screen
- Moderate evidence2025
Ultra-processed or minimally processed diets following healthy dietary guidelines on cardiometabolic health (UPDATE trial)
Dicken SJ et al. · Nature Medicine
Crossover RCT: UPF diet matched to dietary guidelines still produced more weight gain than minimally processed diet.
Ultra-Processed FoodSource ↗ - Moderate evidence2024
Body composition and cardiometabolic effects of GLP-1 receptor agonists: changes in lean mass
Linge J et al. · Obesity Reviews
Across GLP-1 trials, ~25–40% of total weight lost on semaglutide is lean mass — meaningful sarcopenia risk.
- Moderate evidence2024
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses
Lane MM et al. · BMJ
Umbrella review across 32 health outcomes: convincing evidence for UPF link to cardiovascular mortality, T2D, common mental disorders.
Ultra-Processed FoodSource ↗ - Moderate evidence2024
Bone health after exercise alone, GLP-1 receptor agonist treatment, or combination treatment
Jensen SBK et al. · JAMA Network Open
GLP-1 monotherapy reduced bone mineral density at hip and spine; exercise prevented this loss.
- Strong evidence2024
Beta-cell function and remission of type 2 diabetes (5-year DiRECT extension)
Taylor R et al. · The Lancet Diabetes & Endocrinology
5-year DiRECT extension: T2D remission durable when weight loss maintained; relapse predicts beta-cell decline.
Insulin ResistanceSource ↗ - Strong evidence2024
Continuous Glucose Monitoring (Standards of Care)
American Diabetes Association · Diabetes Care
ADA: CGM is recommended for diabetes; emerging value in prediabetes for behavior change but not yet first-line.
Glucose VariabilitySource ↗ - Emerging2024
The Need for a New Definition of Hypoglycemia in People without Diabetes
Klonoff DC et al. · Journal of Diabetes Science and Technology
Many CGM 'lows' in non-diabetics are sensor noise or benign physiology — interpretation requires caution.
Glucose VariabilitySource ↗ - Moderate evidence2023
Ultra-processed foods and cardiometabolic health: public health policies to reduce consumption cannot wait
Touvier M et al. · BMJ
Editorial-review summary of UPF cardiometabolic evidence calling for policy action; useful as orientation reference.
Ultra-Processed FoodSource ↗ - Strong evidence2023
Semaglutide and Cardiovascular Outcomes in Obesity without Diabetes (SELECT)
Lincoff AM et al. · New England Journal of Medicine
SELECT trial: semaglutide reduced major adverse cardiovascular events by 20% in obese non-diabetic adults.
- Moderate evidence2023
International society of sports nutrition position stand: nutritional concerns of the female athlete
Sims ST et al. · Journal of the International Society of Sports Nutrition
Female athletes need attention to RED-S risk, iron status, and protein timing across the menstrual cycle.
- Moderate evidence2023
Bone health management in midlife women
Papadakis GE et al. · BMJ
Midlife women lose ~1–2% bone density yearly across the menopause transition; resistance training and protein blunt loss.
- Strong evidence2022
Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension
Wilding JPH et al. · Diabetes, Obesity and Metabolism
One year after discontinuation, two-thirds of lost weight and most cardiometabolic improvements regained.
GLP-1 DrugsSource ↗ - Strong evidence2022
Tirzepatide once weekly for the treatment of obesity (SURMOUNT-1)
Jastreboff AM et al. · New England Journal of Medicine
SURMOUNT-1: tirzepatide produced 20.9% mean weight loss at the highest dose over 72 weeks.
GLP-1 DrugsSource ↗ - Strong evidence2022
Two-year effects of semaglutide in adults with overweight or obesity (STEP 5)
Garvey WT et al. · Nature Medicine
STEP 5: 15.2% mean weight loss sustained at 104 weeks with continued semaglutide treatment.
GLP-1 DrugsSource ↗ - Strong evidence2022
Calorie restriction with or without time-restricted eating in weight loss
Liu D et al. · New England Journal of Medicine
12-month RCT: TRE 8h+CR vs CR alone produced equivalent weight loss; window timing didn't add benefit.
FastingSource ↗ - Moderate evidence2022
Evaluating the association between low-density lipoprotein cholesterol reduction and relative and absolute effects of statin treatment: a systematic review and meta-analysis
Byrne P et al. · JAMA Internal Medicine
Meta-analysis: absolute reduction in mortality from statins is small (~0.8%) and not strongly tied to LDL drop.
Heart DiseaseSource ↗ - Strong evidence2021
Once-weekly semaglutide in adults with overweight or obesity (STEP 1)
Wilding JPH et al. · New England Journal of Medicine
Pivotal STEP 1 trial: 14.9% mean body-weight reduction with semaglutide 2.4 mg over 68 weeks vs 2.4% placebo.
GLP-1 DrugsSource ↗ - Moderate evidence2021
Cardiometabolic Benefits of Intermittent Fasting
Varady KA et al. · Annual Review of Nutrition
Review of alternate-day and 5:2 fasting: 4–8% body-weight loss over 8–12 weeks with cardiometabolic improvement.
FastingSource ↗ - Strong evidence2021
Semaglutide 2.4 mg once a week in adults with overweight or obesity, and type 2 diabetes (STEP 2)
Davies M et al. · The Lancet
STEP 2: 9.6% body-weight reduction with semaglutide 2.4 mg in T2D over 68 weeks vs 3.4% placebo.
- Moderate evidence2020
Ultra-processed food consumption and risk of obesity: a prospective cohort study of UK Biobank
Rauber F et al. · European Journal of Nutrition
UK Biobank cohort (~22K adults): higher UPF intake associated with elevated obesity risk over 5-year follow-up.
Ultra-Processed FoodSource ↗ - Moderate evidence2020
Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity (TREAT)
Lowe DA et al. · JAMA Internal Medicine
TREAT trial: 16:8 TRE produced no greater weight loss than three-meal control; lean-mass loss was higher.
FastingSource ↗ - Moderate evidence2020
Reduction in saturated fat intake for cardiovascular disease (Cochrane systematic review)
Hooper L et al. · Cochrane Database of Systematic Reviews
Cochrane review: cutting saturated fat reduces CV events ~17%; effect mainly through replacement with polyunsaturated fat.
Seed OilsSource ↗ - Contested2020
Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations
Astrup A et al. · Journal of the American College of Cardiology
Reassessment paper: total saturated-fat intake itself is not associated with CVD; food matrix and replacement food matter more.
- Strong evidence2020
Effects of continuous glucose monitoring on metrics of glycemic control in diabetes: a systematic review with meta-analysis of randomized controlled trials
Maiorino MI et al. · Diabetes Care
CGM reduces HbA1c by ~0.4% and increases time-in-range vs SMBG in diabetes management.
Glucose VariabilitySource ↗ - Strong evidence2019
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake
Hall KD et al. · Cell Metabolism
Inpatient RCT: ad-libitum UPF diet caused ~500 kcal/day surplus and 0.9 kg gain in 2 weeks vs matched whole-food diet.
Ultra-Processed FoodSource ↗ - Moderate evidence2019
Ultra-processed foods: what they are and how to identify them
Monteiro CA et al. · Public Health Nutrition
Defines the NOVA classification system used to identify ultra-processed foods across the literature.
Ultra-Processed FoodSource ↗ - Moderate evidence2019
Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé)
Srour B et al. · BMJ
French cohort (~105K adults): each 10% UPF increase was associated with a 12% rise in cardiovascular disease risk.
Ultra-Processed FoodSource ↗ - Strong evidence2019
Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association
Fragala MS et al. · Journal of Strength and Conditioning Research
NSCA position: resistance training for older adults preserves strength, mobility, bone density, and metabolic health.
Exercise & StrengthSource ↗ - Strong evidence2019
Apolipoprotein B Particles and Cardiovascular Disease: A Narrative Review
Sniderman AD et al. · JAMA Cardiology
ApoB particle count is a more accurate marker of CV risk than LDL-C alone — every atherogenic particle has one ApoB.
Heart DiseaseSource ↗ - Strong evidence2018
Mechanisms of Insulin Action and Insulin Resistance
Petersen MC, Shulman GI · Physiological Reviews
Comprehensive review of intramyocellular and hepatic lipid as primary drivers of insulin resistance.
Insulin ResistanceSource ↗ - Strong evidence2018
Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial
Lean MEJ et al. · The Lancet
DiRECT trial: 46% achieved T2D remission at 12 months via structured low-calorie weight-loss program.
Insulin ResistanceSource ↗ - Contested2018
Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis
DiNicolantonio JJ, O'Keefe JH · Open Heart
Hypothesis paper proposing oxidised linoleic-acid metabolites as the mechanistic driver of CHD — contested.
Seed OilsSource ↗ - Strong evidence2018
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
Morton RW et al. · British Journal of Sports Medicine
Meta-analysis: protein supplementation augments resistance-training muscle gains up to ~1.6 g/kg/day plateau.
Exercise & StrengthSource ↗ - Moderate evidence2018
Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort
Fiolet T et al. · BMJ
10% increase in UPF intake associated with 12% higher cancer risk in 105K-adult French cohort.
Ultra-Processed FoodSource ↗ - Moderate evidence2018
Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss
Sutton EF et al. · Cell Metabolism
Early 6h eating window improved insulin sensitivity, BP, and oxidative stress in prediabetic men with no weight change.
- Strong evidence2018
Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome
Teede HJ et al. · Human Reproduction
International evidence-based PCOS guideline: lifestyle (diet + exercise) is first-line; metformin and inositol have additional benefit.
- Strong evidence2018
Environment dominates over host genetics in shaping human gut microbiota
Rothschild D et al. · Nature
In 1,046 Israelis, environment (especially diet) explained gut microbiota composition far more than host genetics.
Gut MicrobiomeSource ↗ - Moderate evidence2018
Role of the gut microbiota in nutrition and health
Valdes AM et al. · BMJ
BMJ overview: dietary diversity and fibre support a more diverse gut microbiota and better cardiometabolic health.
Gut MicrobiomeSource ↗ - Strong evidence2018
Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts (PREDIMED)
Estruch R et al. · New England Journal of Medicine
PREDIMED RCT: Mediterranean diet with olive oil or nuts reduced major CV events by ~30% in high-risk adults.
Heart DiseaseSource ↗ - Moderate evidence2018
Glucotypes reveal new patterns of glucose dysregulation
Hall H et al. · PLOS Biology
CGM in non-diabetics revealed three glucotypes (low/moderate/severe variability); 'normoglycemic' adults frequently spike.
Glucose VariabilitySource ↗ - Moderate evidence2018
Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions?
Geiker NRW et al. · Obesity Reviews
Review of stress as a moderator of weight-loss intervention success — high-stress participants drop out and regain more.
- Moderate evidence2017
Metabolic Effects of Intermittent Fasting
Patterson RE, Sears DD · Annual Review of Nutrition
Review of intermittent fasting and time-restricted eating: weight loss comparable to continuous restriction.
FastingSource ↗ - Contested2017
Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries (PURE)
Dehghan M et al. · The Lancet
PURE study: high carbohydrate intake associated with higher mortality; high fat intake — including saturated — was not.
- Moderate evidence2017
Circadian Entrainment to the Natural Light-Dark Cycle across Seasons and the Weekend
Stothard ER et al. · Current Biology
Camping for 6 days realigned circadian phase by ~2 hours; modern indoor lighting delays sleep onset.
Sleep & CircadianSource ↗ - Strong evidence2017
Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis
Schoenfeld BJ, Ogborn D, Krieger JW · Journal of Sports Sciences
Hypertrophy scales with weekly sets per muscle (≥10 weekly sets > <5); plateaus around 20 sets/week.
Exercise & StrengthSource ↗ - Strong evidence2017
Low-density lipoproteins cause atherosclerotic cardiovascular disease
Ference BA et al. · European Heart Journal
Mendelian-randomization + RCT consensus: LDL particles are causally linked to ASCVD in primary prevention.
Heart DiseaseSource ↗ - Strong evidence2016
Persistent metabolic adaptation 6 years after 'The Biggest Loser' competition
Fothergill E et al. · Obesity
RMR remained ~500 kcal/day below predicted six years after rapid weight loss — adaptation persists.
Metabolic AdaptationSource ↗ - Contested2016
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)
Ramsden CE et al. · BMJ
Recovered Minnesota Coronary Experiment data: linoleic-acid swap lowered cholesterol but did not reduce mortality.
Seed OilsSource ↗ - Strong evidence2016
Sleep Duration and Quality: Impact on Lifestyle Behaviors and Cardiometabolic Health (AHA scientific statement)
St-Onge MP et al. · Circulation
AHA position: short sleep (<7 h) consistently associated with weight gain and worse cardiometabolic risk.
Sleep & CircadianSource ↗ - Moderate evidence2016
Perimenopause: From Research to Practice
Santoro N · Journal of Women's Health
Clinical review of the hormonal turbulence of perimenopause and its metabolic implications.
Women-SpecificSource ↗ - Strong evidence2016
The pathogenesis of insulin resistance: integrating signaling pathways and substrate flux
Samuel VT, Shulman GI · Journal of Clinical Investigation
Comprehensive mechanism review: ectopic lipid in liver and muscle drives insulin resistance via DAG-PKCε.
Insulin ResistanceSource ↗ - Moderate evidence2016
Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome
Lustig RH et al. · Obesity
Isocaloric fructose restriction in obese children improved fasting glucose, lipid panel, and DNL within 9 days.
Insulin ResistanceSource ↗ - Moderate evidence2016
A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction
Catenacci VA et al. · Obesity
ADF and continuous CR produced equivalent weight loss; ADF retained more weight after 24 wks but had higher dropout.
FastingSource ↗ - Strong evidence2016
Constrained total energy expenditure and metabolic adaptation to physical activity in adult humans
Pontzer H et al. · Current Biology
Total energy expenditure plateaus despite increases in activity — supports the constrained-energy model.
- Strong evidence2016
Revised estimates for the number of human and bacteria cells in the body
Sender R, Fuchs S, Milo R · PLOS Biology
Revised estimate: bacteria-to-human-cell ratio is roughly 1:1, not 10:1 as long claimed.
Gut MicrobiomeSource ↗ - Moderate evidence2016
Diet-induced extinctions in the gut microbiota compound over generations
Sonnenburg ED et al. · Nature
Low-fibre diet induced microbial extinctions in mice that compounded across generations and were partly irreversible.
Gut MicrobiomeSource ↗ - Moderate evidence2016
Protein 'requirements' beyond the RDA: implications for optimizing health
Phillips SM, Chevalier S, Leidy HJ · Applied Physiology, Nutrition, and Metabolism
RDA (0.8 g/kg) is a floor for nitrogen balance; optimal for ageing, body composition, satiety is 1.2–1.6 g/kg.
- Contested2016
Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: a systematic review
Ravnskov U et al. · BMJ Open
Systematic review: LDL-C inversely associated with all-cause mortality in adults over 60 — challenges the LDL-causes-CHD model.
Heart DiseaseSource ↗ - Moderate evidence2015
Natural sleep and its seasonal variations in three pre-industrial societies
Yetish G et al. · Current Biology
Hadza, San and Tsimane sleep ~6.5 h/night — fewer hours than Westerners but better consolidation.
- Strong evidence2015
The role of protein in weight loss and maintenance
Leidy HJ et al. · American Journal of Clinical Nutrition
Higher-protein diets (1.2–1.6 g/kg) increase satiety, preserve lean mass during deficit, and improve weight maintenance.
Protein LeverageSource ↗ - Moderate evidence2015
Personalized Nutrition by Prediction of Glycemic Responses
Zeevi D et al. · Cell
Glycemic response to identical foods varies 2–10× between individuals — predictable from microbiome + clinical inputs.
Glucose VariabilitySource ↗ - Moderate evidence2015
Daily stressors, past depression, and metabolic responses to high-fat meals: a novel path to obesity
Kiecolt-Glaser JK et al. · Biological Psychiatry
A day of stressors slowed metabolic clearance of a high-fat meal by ~104 kcal of equivalent expenditure.
Cortisol & StressSource ↗ - Moderate evidence2014
Metabolic adaptation to weight loss: implications for the athlete
Trexler ET, Smith-Ryan AE, Norton LE · Journal of the International Society of Sports Nutrition
Reviews mechanisms of metabolic adaptation in lean dieters and outlines countermeasures (diet breaks, refeeds, strength training).
Metabolic AdaptationSource ↗ - Contested2014
Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis
Chowdhury R et al. · Annals of Internal Medicine
Meta-analysis: no clear support for replacing saturated fat with polyunsaturated fat to reduce coronary risk.
- Strong evidence2014
Diet rapidly and reproducibly alters the human gut microbiome
David LA et al. · Nature
Animal-based vs plant-based diet shifted gut microbiota composition within 24–48 hours.
Gut MicrobiomeSource ↗ - Moderate evidence2013
Timing of food intake predicts weight loss effectiveness
Garaulet M et al. · International Journal of Obesity
Late lunch eaters lost ~25% less weight on identical-calorie programs than early eaters over 20 weeks.
Sleep & CircadianSource ↗ - Moderate evidence2013
Dietary composition in the treatment of polycystic ovary syndrome: a systematic review to inform evidence-based guidelines
Moran LJ et al. · Journal of the Academy of Nutrition and Dietetics
PCOS dietary review: weight loss of 5–10% improves ovulation; macronutrient composition matters less than total weight loss.
Women-SpecificSource ↗ - Strong evidence2013
Adaptive thermogenesis with weight loss in humans
Müller MJ, Bosy-Westphal A · Obesity
Quantifies adaptive thermogenesis: ~5–10% drop in resting energy expenditure beyond what mass change predicts.
Metabolic AdaptationSource ↗ - Contested2013
Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study
Ramsden CE et al. · BMJ
Sydney Diet Heart Study reanalysis: replacing saturated fat with linoleic-rich seed oil increased all-cause mortality.
Seed OilsSource ↗ - Moderate evidence2013
Resistance training for diabetes prevention and therapy: experimental findings and molecular mechanisms
Strasser B, Pesta D · BioMed Research International
Resistance training improves insulin sensitivity ~30% via increased muscle mass and GLUT4 translocation.
- Moderate evidence2013
Gut Microbiota from Twins Discordant for Obesity Modulate Metabolism in Mice
Ridaura VK et al. · Science
Mice colonised with obese twin's microbiota became fatter than mice with lean twin's — diet-dependent.
Gut MicrobiomeSource ↗ - Moderate evidence2012
Hunter-gatherer energetics and human obesity
Pontzer H et al. · PLOS ONE
Hadza total energy expenditure no different from Western adults — diet, not exercise, drives obesity differential.
Ancestral DietSource ↗ - Moderate evidence2012
Resistance training is medicine: effects of strength training on health
Westcott WL · Current Sports Medicine Reports
Review of resistance training as primary intervention for sarcopenia, glycemic control and bone density.
Exercise & StrengthSource ↗ - Moderate evidence2012
Understanding weight gain at menopause
Davis SR et al. · Climacteric
Menopause is associated with central fat redistribution independent of total weight change.
Women-SpecificSource ↗ - Strong evidence2012
Adverse metabolic consequences in humans of prolonged sleep restriction combined with circadian disruption
Buxton OM et al. · Science Translational Medicine
3 weeks of sleep restriction + circadian disruption produced prediabetic-grade insulin resistance and lower metabolic rate.
- Strong evidence2012
Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis
Cermak NM et al. · American Journal of Clinical Nutrition
Protein supplementation augments lean mass and strength gains from resistance training across diverse populations.
- Strong evidence2012
Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating
Bray GA et al. · JAMA
Inpatient overfeed: low-protein groups gained more fat and less lean mass than normal/high-protein at matched calories.
- Strong evidence2011
Quantification of the effect of energy imbalance on bodyweight
Hall KD et al. · The Lancet
Mathematical model of body-weight regulation that explains why simple calorie deficits underestimate plateau effects.
Metabolic AdaptationSource ↗ - Strong evidence2011
Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol
Lim EL, Hollingsworth KG, Aribisala BS, Chen MJ, Mathers JC, Taylor R · Diabetologia
Newcastle study: very-low-calorie diet normalised fasting glucose and beta-cell function within 8 weeks.
Insulin ResistanceSource ↗ - Strong evidence2011
Dietary protein for athletes: from requirements to optimum adaptation
Phillips SM, Van Loon LJC · Journal of Sports Sciences
Recommends 1.2–2.0 g/kg protein for athletes; spreads protein across 3–4 meals to maximize MPS.
- Moderate evidence2011
Reproductive hormones and the menopause transition
Santoro N, Randolph JF · Obstetrics and Gynecology Clinics of North America
Detailed account of FSH, estradiol, progesterone fluctuations across the menopause transition.
Women-SpecificSource ↗ - Moderate evidence2011
Testing protein leverage in lean humans: a randomised controlled experimental study
Gosby AK et al. · PLOS ONE
RCT: dropping dietary protein from 15% to 10% drove a 12% increase in total energy intake — protein leverage in humans.
Protein LeverageSource ↗ - Strong evidence2010
Adaptive thermogenesis in humans
Rosenbaum M, Leibel RL · International Journal of Obesity
Foundational review of adaptive thermogenesis — energy expenditure declines disproportionately with weight loss and persists.
Metabolic AdaptationSource ↗ - Moderate evidence2010
Achieving hunter-gatherer fitness in the 21st century: back to the future
O'Keefe JH et al. · American Journal of Medicine
Recommends modeling activity on hunter-gatherer movement patterns: walking, intermittent intensity, recovery.
- Moderate evidence2010
Low calorie dieting increases cortisol
Tomiyama AJ et al. · Psychosomatic Medicine
3-week low-calorie diet alone raised cortisol; restraint and stress amplified the rise — relevant to repeat dieters.
- Strong evidence2009
Adverse metabolic and cardiovascular consequences of circadian misalignment
Scheer FAJL et al. · Proceedings of the National Academy of Sciences
Forced 12-hour circadian misalignment for 10 days produced postprandial hyperglycemia and inverted cortisol rhythm.
Sleep & CircadianSource ↗ - Moderate evidence2009
Long-term effects of a randomised controlled trial comparing high protein or high carbohydrate weight loss diets on testosterone, SHBG, and erectile and urinary tract function in PCOS
Moran LJ et al. · Clinical Endocrinology
PCOS: high-protein and high-carb hypocaloric diets produced equivalent weight loss and androgen reduction.
Women-SpecificSource ↗ - Strong evidence2008
Meta-analysis of short sleep duration and obesity in children and adults
Cappuccio FP et al. · Sleep
Meta-analysis: short sleep (<5 h) was associated with 55% higher obesity risk in adults across 30 studies.
Sleep & CircadianSource ↗ - Moderate evidence2007
The metabolic consequences of sleep deprivation
Knutson KL et al. · Sleep Medicine Reviews
Review of cross-sectional and lab evidence linking sleep loss to obesity, T2D risk, appetite dysregulation.
Sleep & CircadianSource ↗ - Moderate evidence2007
Metabolic endotoxemia initiates obesity and insulin resistance
Cani PD et al. · Diabetes
High-fat diet raised circulating LPS (endotoxemia), which drove insulin resistance and inflammation in mice.
- Moderate evidence2007
Stress, eating and the reward system
Adam TC, Epel ES · Physiology & Behavior
Chronic stress potentiates reward-system response to palatable food — biological substrate of 'stress eating'.
Cortisol & StressSource ↗ - Strong evidence2006
The underappreciated role of muscle in health and disease
Wolfe RR · American Journal of Clinical Nutrition
Foundational review of muscle as the primary site of glucose disposal and amino-acid reservoir for metabolic health.
Exercise & StrengthSource ↗ - Moderate evidence2006
An obesity-associated gut microbiome with increased capacity for energy harvest
Turnbaugh PJ et al. · Nature
Obese mouse microbiota harvested ~2% more calories from identical food than lean controls.
Gut MicrobiomeSource ↗ - Moderate evidence2006
Activation of oxidative stress by acute glucose fluctuations compared with sustained chronic hyperglycemia
Monnier L et al. · JAMA
Glucose variability (spikes) generated more oxidative stress than equivalent sustained hyperglycemia.
Glucose VariabilitySource ↗ - Mechanism only2005
Origins and evolution of the Western diet: health implications for the 21st century
Cordain L et al. · American Journal of Clinical Nutrition
Catalogues seven dietary changes from Paleolithic to modern diet associated with chronic-disease patterns.
Ancestral DietSource ↗ - Moderate evidence2005
Obesity: the protein leverage hypothesis
Simpson SJ, Raubenheimer D · Obesity Reviews
Hypothesis: humans defend an absolute protein intake; lower dietary protein concentration drives overeating of total energy.
Protein LeverageSource ↗ - Strong evidence2005
A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations
Weigle DS et al. · American Journal of Clinical Nutrition
Increasing protein from 15% to 30% of calories at constant carb produced spontaneous 441 kcal/day reduction.
Protein LeverageSource ↗ - Moderate evidence2005
Role of stress in the pathogenesis of the metabolic syndrome
Rosmond R · Psychoneuroendocrinology
Reviews HPA-axis dysregulation as a unifying driver of insulin resistance, visceral adiposity, dyslipidaemia.
- Strong evidence2004
Use and abuse of HOMA modeling
Wallace TM, Levy JC, Matthews DR · Diabetes Care
Practical guide to HOMA-IR/HOMA-β interpretation — the calculator screening foundation.
Insulin ResistanceSource ↗ - Strong evidence2004
Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite
Spiegel K et al. · Annals of Internal Medicine
Two nights of 4-hour sleep dropped leptin 18%, raised ghrelin 28%, increased hunger ratings 24% — appetite hormones flip in days.
Sleep & CircadianSource ↗ - Strong evidence2004
Diet induced thermogenesis
Westerterp KR · Nutrition & Metabolism
Protein TEF is 20–30% of intake — vs 5–10% for carb and 0–3% for fat. Direct caloric cost.
Protein LeverageSource ↗ - Moderate evidence2003
Postprandial hyperglycemia and cardiovascular disease
Ceriello A · Diabetes Care
Postprandial hyperglycemia is an independent risk factor for cardiovascular events beyond fasting glucose or A1c.
Glucose VariabilitySource ↗ - Moderate evidence2000
Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat
Epel ES et al. · Psychosomatic Medicine
Women with high central adiposity showed exaggerated cortisol response to lab stress vs lower-fat peers.
- Moderate evidence2000
Obesity and cortisol
Björntorp P, Rosmond R · Nutrition
Reviews HPA-axis dysregulation as a driver of visceral adiposity and metabolic syndrome.
Cortisol & StressSource ↗ - Strong evidence1999
Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction (Lyon Diet Heart Study)
de Lorgeril M et al. · Circulation
Lyon Diet Heart Study: Mediterranean pattern reduced cardiac events ~70% vs prudent post-MI diet over 4 years.
Heart DiseaseSource ↗ - Mechanism only1998
Stress, stress-related disease, and emotional regulation
Sapolsky RM · Annals of the New York Academy of Sciences
Foundational mechanism: glucocorticoid signaling links chronic stress to insulin resistance and visceral adiposity.
Cortisol & StressSource ↗ - Mechanism only1994
Stroke in Papua New Guinea (Kitava study): the importance of cardiovascular risk factors in non-Westernized populations
Lindeberg S · Comparative Studies in Health Sciences and Anthropology
Kitava observational study: traditional Melanesian population had near-zero CVD on a starchy whole-food diet.
- Moderate evidence1992
Concerning the possibility of a nut
Castelli WP · Archives of Internal Medicine
Framingham observation: those with the lowest cholesterol diet ate the most fat — relationship is more complex than a single number.
Heart DiseaseSource ↗ - Mechanism only1985
Paleolithic nutrition: a consideration of its nature and current implications
Eaton SB, Konner M · New England Journal of Medicine
Foundational paper estimating macronutrient and micronutrient intake of Paleolithic humans.
Ancestral DietSource ↗
Five tiers, and we say which one every time
The grade travels with the paper, not with the argument. That is the only way a reader can tell the difference between a finding that has survived replication and one that sounded good in a single study.
Replicated randomised controlled trials, large meta-analyses, or inpatient metabolic-ward work. The finding survives when different teams test it.
A solid trial or a consistent set of cohorts, but the replication is thin or the effect size moves between populations.
Early human data that points somewhere interesting. Worth knowing about, not worth reorganising your life around yet.
Competent researchers read the same literature and disagree. We cite both sides — seed oils and saturated fat live here.
The biology is plausible and often demonstrated in cells or animals, but no one has shown the outcome in humans at scale.
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Writers · researchers · journalists
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Paste this iframe wherever you write. It renders a compact list of every cited study on this site — kept current as entries are added — with a small backlink to sureshotfatloss.com/research. Free to use, no attribution beyond the backlink.
<iframe src="https://www.sureshotfatloss.com/embed/research" width="100%" height="600" frameborder="0" loading="lazy" title="SureShotFatLoss research library" ></iframe>
Found a missing study, or an error?
Corrections are welcome and get made in public. If a paper here has been retracted, superseded or misrepresented, tell us and we will fix the entry and the pages that lean on it.
research@sureshotfatloss.comCitations are reviewed and updated as new evidence emerges. An entry is marked contested when the literature is genuinely mixed, and mechanism only when it is supported by biological mechanism but lacks large human trials.
On the evidence
How this library works
It has to be peer-reviewed, it has to be findable by anyone — PubMed ID, DOI or a journal URL that resolves — and it has to actually support the claim it is attached to, not merely sit near it. Preprints, conference abstracts and press releases are excluded.
That last filter removes more papers than the first two. A great deal of nutrition writing cites a study whose abstract sounds supportive but whose results section says something narrower. If the paper does not carry the specific claim, the claim gets softened or dropped rather than the citation getting stretched.
Grades describe the strength of the research, not a promise about your outcome.
Research is the floor. Your numbers are the building.
The free assessment maps the papers above onto your own pattern — and tells you which of them are actually relevant to you.
Educational only, not medical advice. Citing a study is not a recommendation to act on it. Consult your physician before major dietary changes or altering prescribed medication. These statements have not been evaluated by the Food and Drug Administration. Individual results vary; no outcome is guaranteed.