A large cohort study found that people who ate the most whole grains had a 17% lower risk of all-cause death compared to those who ate the least.

A 2018 meta-analysis found that exercise benefits are maximized at 1.6 grams of protein per kilogram of body weight per day, with no further gains above this amount.

On average, human muscle mass declines by about 1% per year from the age of 40, highlighting the need to build and maintain it throughout life.

The common recommendation for three daily servings of dairy is not well-supported by evidence, as a meta-analysis on dairy consumption and fracture risk showed mixed results.

The PREDIMED study showed that a Mediterranean diet supplemented with olive oil resulted in a 31% lower rate of heart attacks or strokes compared to a low-fat diet.

Potatoes and french fries should not be counted as a vegetable serving because their high-starch macronutrient profile is more similar to a grain.

One of the speakers takes 2.5 grams of Psyllium husk, a potent source of fiber, as a daily supplement.

A meta-analysis in The Lancet linked higher fiber intake with a 15% to 30% decrease in deaths from all causes, heart disease, and strokes.