This article reviews 10 of the most common diets—including Mediterranean, DASH, low-carb, keto, paleo, vegan, vegetarian, intermittent fasting, Whole30, and flexitarian—highlighting their principles, scientific evidence, benefits, risks, and practical takeaways. The central message is that while many diets can improve health outcomes, no single approach is best for everyone; the most effective diet is sustainable, nutrient-rich, minimizes processed foods, and aligns with an individual’s goals and lifestyle.
This article reviews the evidence behind collagen supplements, noting modest benefits for skin elasticity and hydration, and some short-term relief for joint pain, while data for bone health, hair, and nails remains weak or anecdotal. Risks are minimal, but the main concern is cost and overstated claims, since collagen is broken down into amino acids like any other protein. While limited usefulness exists—particularly for skin—higher quality protein, lifestyle factors like sun protection, hydration, exercise, and in some cases hormone therapy may provide more reliable and lasting benefits.
This article debunks eight common nutrition myths—such as carbs and fats automatically causing weight gain, late-night eating leading to fat gain, high-protein diets damaging kidneys, frozen produce being inferior, detox diets removing toxins, natural sugars being healthier, and microwaving destroying nutrients—by presenting evidence-based science. It emphasizes that health outcomes depend more on overall dietary quality, balance, and lifestyle than on oversimplified rules. At Beyond Health, the focus is on cutting through misinformation with practical, science-backed guidance to help individuals make informed, sustainable nutrition choices.
Gut health is central to whole-body wellness, with the microbiome influencing immunity, metabolism, mood, and longevity. A diverse, balanced gut microbiome supports digestion, produces anti-inflammatory compounds, regulates the immune system, and communicates with the brain, while disruptions (dysbiosis) are linked to autoimmune disease, mental health disorders, metabolic dysfunction, and cognitive decline. Factors like antibiotics, poor diet, stress, and sleep loss can harm microbial balance, but strategies such as eating diverse plant-based foods, incorporating prebiotics and fermented foods, limiting ultra-processed foods, managing stress, and using probiotics strategically can help restore resilience. At Beyond Health, gut optimization is integrated into personalized care to enhance total-body performance and long-term health.
High fructose sugars like HFCS are inexpensive and common in processed foods but pose health risks due to their unique liver metabolism. Excess intake promotes fat storage, weight gain, insulin resistance, and fatty liver disease, while offering little benefit beyond affordability. Whole fruits remain safe sources, but limiting sugary drinks and processed foods to under 25–50 grams daily supports better metabolic health.
Intermittent fasting (IF) can aid weight loss and improve insulin sensitivity, but its effects largely stem from reduced calorie intake rather than unique metabolic changes. While safe for some, it carries risks like hunger, muscle loss, and poor sustainability, making it one tool among many rather than a superior solution.
The ketogenic diet can aid short-term weight loss and blood sugar control, but benefits often fade, risks like high LDL and poor adherence are common, and long-term sustainability is limited.
NAD+ infusions show limited evidence for benefits in cognition, fatigue, and addiction recovery, but remain costly, unproven, and lacking FDA approval—best viewed as experimental rather than established therapy.
Nicotine may offer some neuroprotective benefits, such as reducing Parkinson’s risk and supporting cognitive function, but human evidence is limited and smoking is unsafe. Side effects and long-term risks exist, making non-smoking forms a cautious option, while diet, exercise, and sleep remain the most reliable strategies for brain health.
This article outlines the fundamentals of nutrition, detailing the roles of macronutrients, micronutrients, fiber, water, and phytonutrients in supporting health, performance, and longevity. It emphasizes whole foods, balanced meals, and sustainable habits as the foundation for overall wellness and optimal bodily function.
OTC sleep aids—melatonin, antihistamines, valerian, magnesium, and L-theanine—can help short-term but work best when matched to specific sleep issues. Sustainable sleep improvements depend on addressing underlying causes and practicing good sleep hygiene.
Restrictive diets can provide targeted benefits like weight loss, improved metabolic health, or symptom relief but carry risks such as nutrient deficiencies and disordered eating. Beyond Health views them as short-term, purposeful tools within a balanced, individualized nutrition strategy rather than a permanent lifestyle.
Creatine is one of the most researched and effective supplements for improving strength, power, and muscle mass, particularly when combined with resistance training. While it offers modest benefits for brain function, recovery, and aging-related muscle loss, its effects on endurance, metabolism, and chronic disease are less consistent and remain under investigation. Standard dosing involves an optional loading phase followed by daily maintenance, with creatine monohydrate being the gold standard form. It is generally safe for healthy individuals, with mild side effects like water retention or GI upset, though those with kidney disease should avoid unsupervised use. Overall, creatine is a safe, proven aid for performance and muscle preservation when used alongside proper training, nutrition, and recovery.
DHEA-S, a hormone that declines significantly with age, is often marketed as an “anti-aging” supplement, but evidence shows limited benefits outside specific contexts. Research does not support claims of extended lifespan, muscle growth, or broad cognitive improvement, though modest benefits may exist for adrenal insufficiency, certain postmenopausal women with sexual dysfunction, and treatment-resistant depression. Potential risks include androgenic side effects, uncertain cardiovascular impacts, and inconsistent supplement quality. Overall, DHEA-S is best viewed as a niche therapy rather than a general health enhancer, with lifestyle strategies like exercise, nutrition, sleep, and stress management offering far more reliable benefits.
