masa_evidage– Author –

For weight loss, low-carb and low-fat end up equal at one year (DIETFITS; a 121-RCT meta-analysis). Carbohydrate share and mortality form a U-curve with 50–55% at the bottom. Swapping carbs for animal foods raises mortality (HR 1.18); swapping for plant foods lowers it (HR 0.82). Low-carb's edge in type 2 diabetes is short-term only. Do-it-yourself keto is not recommended.

Moderate-certainty benefit exists only for preventing antibiotic-associated and C. difficile diarrhea (specific strains; no effect in inpatients over 65). Cold prevention, mood, and weight loss in healthy adults show small effects from mostly industry-funded trials. Effects are strain-specific, and taking probiotics after antibiotics may delay recovery (Cell 2018).

Periodontitis is associated with 1.3–1.5× all-cause mortality and 1.2–1.4× dementia, but causation is unproven. The one moderate-certainty causal link is diabetes: periodontal treatment lowers HbA1c by 0.43% (Cochrane 2022). The P. gingivalis Alzheimer's drug failed. Bottom line: keep your teeth, clean between them daily, get checked yearly.

Large cohorts and an umbrella review agree: 2–4 cups a day carries the lowest mortality, cardiovascular, and diabetes risk. Coffee does not trigger atrial fibrillation (RCTs). The exception is severe hypertension. Sleep is the real trade-off — 400 mg six hours before bed cuts sleep by an hour.

The 0.8 g/kg RDA is a floor. International consensus: 1.0–1.2 g/kg after 50, 1.2–1.6 g/kg with resistance training. Healthy kidneys tolerate high protein; CKD and prior cardiovascular disease are different. Protein powder clearly helps only alongside strength training.

Does milk's phosphorus cancel calcium's benefit, making it a net negative? A peer-reviewed review rejects the claim: milk's Ca/P ratio is favorable; watch inorganic phosphorus in processed foods. Centered on fermented dairy, in moderation, dairy likely benefits Japanese people.

Are fermented foods really healthy? Miso research conflicts on gastric cancer, and miso soup mixes a fermentation upside with a sodium downside. A peer-reviewed review: one low-salt, veggie-packed bowl a day is neutral-to-beneficial; three or more is unfavorable.

On 11 August 2026 the $101 million XPRIZE Healthspan competition named its 20 Finalist teams, awarding $1 million each to 10 of them. Japan took two of those ten. This is a digest of what every team is actually testing - stacked repurposed drugs, engineered and plant-derived extracellular vesicles, mesenchymal stem cells, follistatin and klotho gene therapy, a galectin-3 antibody, elamipretide, progerinin, and Japanese-cuisine-based lifestyle programmes - what each is meant to do in the body, and how far the evidence actually goes.

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