117 studies · all read in full

Every study we checked.

One paper per page, read in full: what they did, what they found, the catch, and one thing to try. Cohort studies are described as linked, not proven. Pick a goal:

Sleep better (13)Less stress (16)Better mood (38)More energy (5)Get fitter (32)Eat better (34)Sharper focus (15)Healthy old age (38)

Sleep better

Lights on at night? Your heart may show it.Cohort study · 73,286 people · Dai et al., 2026Darker nights, linked to a healthier heart. Little sleep all week, then a big sleep-in?Cohort study · 38,015 people · Åkerstedt et al., 2019A clue. Not proof. Scientists put cold germs in people's noses. On purpose!Observational study · 164 people · Prather et al., 2015A clue. Not proof. Does going outside help you feel better?Cross-sectional study · 456,843 people · Burns et al., 2021A clue. Not proof. Inflammation alone didn't clearly dent memory. With insomnia, it did.Randomised controlled trial (RCT) · 84 people · Piber D, Olmstead R, Cho JH-J, Sadeghi N, Castillo D, Kim H, Irwin MR, 2026Poor sleep may leave memory more open to inflammation. Lockdown ended. In this study, poor sleep didn't.Cohort study · 2,390 people · Toson B, Cheetham NJ, Brown JRB, Sudre CH, Proctor S, Bowyer V, Harvey NR, Joseph D, COVID Symptom Study Biobank Consortium, Birdseye A, Steves CJ, Mukherjee S, Duncan EL, 2026Poor sleep stayed poor after lockdown ended. Groggy mornings were linked to falls. Daytime sleepiness, less clearly.Cross-sectional study · 392 people · Cook JD, Barnet JH, Love JJ, Ravelo LA, Hayrynen AJ, Rasmuson A, Hagen EW, Peppard PE, Plante DT, 2026Groggy mornings may be a fall clue. Not proven. A sleep card for hospital patients: fewer disruptions, same sleep.Randomised controlled trial (RCT) · 194 people · Sunderrajan A, Cursio J, Mason N, Byron M, Martinez M, Orlov N, Knutson KL, Mokhlesi B, Press VG, Meltzer DO, Arora VM, 2026Same sleep, but fewer felt disturbed. Childhood mental health was linked to sleep, decades later.Cohort study · 16,585 people · Metherell TE, Ploubidis GB, Moreno-Agostino D, 2026Childhood mental health: linked to adult sleep. More sleep didn't cost these teens exercise. It cost sitting.Randomised controlled trial (RCT) · 43 people · Davidson JA, Creasy SA, Cooper E, Brinton JT, Bernard A, Bowen AE, Hawkins SMM, Cree MG, Nadeau KJ, Melanson EL, Wright KP Jr, Simon SL, 2026Extra sleep replaced sitting, not exercise. Long COVID was linked to worse sleep. Even three years later.Cohort study · 2,406 people · Ryu S, Slocum EM, Whittington B, Zavala Arciniega L, Ahmed S, Fleischer NL, 2026Long COVID went with worse sleep, years later. Night owls are linked to how they eat. Not just when.Meta-analysis of observational studies · 50,741 people · Arab A, Karimi E, Eddy KT, Garaulet M, Scheer FAJL, 2026Night owls report more troubled eating. Linked, not proven. Childhood harm leaves marks. But many still did better than expected.Cohort study · 2,066 people · Blangis F, Arseneault L, Danese A, Latham RM, Moffitt TE, Sprinckmoller S, Wang Y, Xie JK, Fisher HL, 2026Harm left marks, yet many beat expectations.

Less stress

The bottle literally said placebo. They took it anyway.Randomised controlled trial (RCT) · 80 people · Kaptchuk et al., 2010Honest placebo: felt better. Small, self-reported. Can hugs keep germs away? Scientists checked!Observational study · 404 people · Cohen et al., 2015A clue. Not proof. Meditation calms you down. Right? Let's check!Meta-analysis of randomised trials · 3,515 people · Goyal et al., 2014It helped worry. A little. Depression can lift. Loneliness is linked to it sticking around.Cohort study · 22 studies · Stefanidou T, Li S, Lagan K, Evlat G, Gray H, Harju-Seppänen J, Jarvis A, O'Sullivan M, Talwar S, Lewis G, Buckman JEJ, Pitman A, Johnson S, Lloyd-Evans B, 2026Lonely now: linked to worse depression later. Singing helped depressed new mums. Most other gains came without singing too.Randomised controlled trial (RCT) · 199 people · Laijawala R, Bind RH, Alford S, Estevao C, Hazelgrove K, Priestley K, Rebecchini L, Kirkpatrick M, Miller C, Sethna V, Woods AJ, Crane N, Manoharan M, Burton A, Dye H, Osborn T, Greenwood L, Dazzan P, Pariante CM, Fancourt D, 2026Extra help for depression and support. Not anxiety. Same 20-second practice. A simple habit plan made it stick.Randomised controlled trial (RCT) · 497 people · Susman ES, Chen S, Keltner D, Harvey AG, 2026The habit plan helped the practice stick. Mental health dips for many in mid-life. Class at birth predicted who.Cohort study · 6,992 people · Henking C, Reeves A, 2026The mid-life dip hit some people harder. It's not only what you earn. It's what you can't afford.Cross-sectional study · 2,433 people · Bethancourt HJ, Turan B, Richards AL, Norcini-Pala A, Maya S, Palar K, Whittle HJ, Kempf MC, Wu KC, Kizer JR, Tien PC, Hanna DB, Appleton AA, Merenstein D, D'Souza G, Ofotokun I, Konkle-Parker D, Michos ED, Krier S, Stosor V, Weiser SD, Frongillo EA, 2026Unmet basic needs: linked to more depression, stress. Four years on, a youth mental health course still helped. Slightly.Randomised controlled trial (RCT) · 584 people · Van Den Boom W, Noon K, Yang S, Menart R, Momoh F, Bah AJ, Placencio-Castro M, Betancourt TS, 2026A small benefit lasted. Which part helped is unclear. Alzheimer's gene results sound scary. In this trial, distress didn't rise.Randomised controlled trial (RCT) · 374 people · Ottman R, Wetmore JB, Leu CS, Uhlmann WR, Goldman J, Rodriguez S, Diaz Caro D, Cabán M, McCain S, Blasco D, Lantigua RA, Abraido-Lanza A, Chung WK, Roberts JS, Siegel K, 2026Learning the gene result: no clear extra distress. Higher minimum wage: linked to less distress. Bodies: no clear change.Observational study · 699 people · Samuel LJ, Smith Wright R, Charankevich H, Seewald NJ, Tian J, Dwivedi P, Szanton SL, 2026Higher pay floor: linked to calmer minds. Yoga beat a moderate ride for calm. The ride won on mood.Randomised controlled trial (RCT) · 88 people · Leri J, Crombie KM, Malloy L, Wang L, Broski P, Cisler JM, 2026Calm: gentle yoga. A lift: a moderate ride. When food, housing and money worries eased, depression eased too.Cohort study · 821 people · Wu Y, Cheng J, McCurley JL, Levy DE, Fung V, Clark CR, Thorndike AN, 2026Fewer worries, lower depression scores. Linked, not proven. An online therapy program helped students. Half its users spent under twenty minutes.Randomised controlled trial (RCT) · 6,205 people · Newman MG, Fitzsimmons-Craft EE, Baik SY, Zainal NH, Calderon A, Rackoff GN, Firebaugh ML, Rojas-Ashe E, Leykin Y, Lew D, Eisenberg D, Taylor CB, Wilfley DE, 2026Small but lasting gains for US college students. Late-pregnancy inflammation wasn't linked to anxiety after birth. Past history was.Cohort study · 237 people · Kaplan C, Milazzo F, Suleri A, Gigase F, Lieb W, de Witte LD, Bergink V, Rommel AS, 2026Past history mattered. Blood markers: no clear link. Steroid tablets: linked to more anxiety, no clear link to suicidal behaviour.Cohort study · 1,105,964 people · Lagerberg T, Gustafsson TT, Molero Y, Forton J, Sariaslan A, Chang Z, Larsson H, Lichtenstein P, Fazel S, 2025A small rise in anxiety risk, highest early on.

Better mood

Do friends help you stay alive?Meta-analysis of observational studies · 308,849 people · Holt-Lunstad et al., 2010A clue. Not proof. The bottle literally said placebo. They took it anyway.Randomised controlled trial (RCT) · 80 people · Kaptchuk et al., 2010Honest placebo: felt better. Small, self-reported. An hour a week in nature? Linked to nothing.Cross-sectional study · 19,806 people · White et al., 20192 hours a week: linked to better health. Not proven. Can hugs keep germs away? Scientists checked!Observational study · 404 people · Cohen et al., 2015A clue. Not proof. Meditation calms you down. Right? Let's check!Meta-analysis of randomised trials · 3,515 people · Goyal et al., 2014It helped worry. A little. Can moving help people with depression?Meta-analysis of randomised trials · 14,170 people · Noetel et al., 2024It seems to help. Next to care, not instead. Does going outside help you feel better?Cross-sectional study · 456,843 people · Burns et al., 2021A clue. Not proof. Social media addiction: linked to vaping curiosity. Vape posts: no clear link.Cohort study · 828 people · Bataineh BS, Nathan Marti C, Loukas A, Harrell MB, Yang Q, Murthy D, Schwartz S, Wilkinson AV, 2026Compulsive use was linked. Vape posts: no clear link. Depression can lift. Loneliness is linked to it sticking around.Cohort study · 22 studies · Stefanidou T, Li S, Lagan K, Evlat G, Gray H, Harju-Seppänen J, Jarvis A, O'Sullivan M, Talwar S, Lewis G, Buckman JEJ, Pitman A, Johnson S, Lloyd-Evans B, 2026Lonely now: linked to worse depression later. Singing helped depressed new mums. Most other gains came without singing too.Randomised controlled trial (RCT) · 199 people · Laijawala R, Bind RH, Alford S, Estevao C, Hazelgrove K, Priestley K, Rebecchini L, Kirkpatrick M, Miller C, Sethna V, Woods AJ, Crane N, Manoharan M, Burton A, Dye H, Osborn T, Greenwood L, Dazzan P, Pariante CM, Fancourt D, 2026Extra help for depression and support. Not anxiety. Twelve weeks of workouts. No clear memory boost. Mood improved.Randomised controlled trial (RCT) · 52 people · Farmand S, Kim C, Du Preez A, Werneck AO, Batzu L, Pearce D, Brady K, Khir M, Nicolas S, Cryan JF, Nolan YM, Stubbs B, Thuret S, 2026Small mood lift. No clear memory boost. Same 20-second practice. A simple habit plan made it stick.Randomised controlled trial (RCT) · 497 people · Susman ES, Chen S, Keltner D, Harvey AG, 2026The habit plan helped the practice stick. Cancer survivors priced out of counseling: higher odds of binge drinking.Cross-sectional study · 18,839 people · Baldo A, Akabane M, Chatzipanagiotou OP, Spolverato G, Pawlik TM, 2026Priced out of counseling: riskier drinking. Linked, not proven. Mental health dips for many in mid-life. Class at birth predicted who.Cohort study · 6,992 people · Henking C, Reeves A, 2026The mid-life dip hit some people harder. It's not only what you earn. It's what you can't afford.Cross-sectional study · 2,433 people · Bethancourt HJ, Turan B, Richards AL, Norcini-Pala A, Maya S, Palar K, Whittle HJ, Kempf MC, Wu KC, Kizer JR, Tien PC, Hanna DB, Appleton AA, Merenstein D, D'Souza G, Ofotokun I, Konkle-Parker D, Michos ED, Krier S, Stosor V, Weiser SD, Frongillo EA, 2026Unmet basic needs: linked to more depression, stress. Park visits were linked to better mood. But not to lower stress.Randomised controlled trial (RCT) · 726 people · Derose KP, Seelam R, Perez LG, Arredondo E, Han B, Castro G, Cohen DA, 2026Parks went with better mood, not lower stress. Less stigma after weight-loss surgery. Past stigma didn't clearly slow weight loss.Meta-analysis of observational studies · 41 studies · Farnsworth HR, Leget DL, LaCaille LJ, LaCaille RA, Koball AM, Niemann A, Backderf CZ, Mastrian CR, Von Duyke EM, 2026Stigma eased after surgery. Weight loss: no clear link. Four years on, a youth mental health course still helped. Slightly.Randomised controlled trial (RCT) · 584 people · Van Den Boom W, Noon K, Yang S, Menart R, Momoh F, Bah AJ, Placencio-Castro M, Betancourt TS, 2026A small benefit lasted. Which part helped is unclear. About 3 in 4 depressed adults had insecure attachment. No style led.Meta-analysis of observational studies · 61 studies · Xue L, Chau VCT, Mehra A, Woodham R, Sheehan G, Lorenzetti V, Ong MWS, Hussain M, Lawes AJ, Muthuswamy R, Fu CHY, 2026Insecure attachment: common in depression. Linked, not proven. Alzheimer's gene results sound scary. In this trial, distress didn't rise.Randomised controlled trial (RCT) · 374 people · Ottman R, Wetmore JB, Leu CS, Uhlmann WR, Goldman J, Rodriguez S, Diaz Caro D, Cabán M, McCain S, Blasco D, Lantigua RA, Abraido-Lanza A, Chung WK, Roberts JS, Siegel K, 2026Learning the gene result: no clear extra distress. Childhood mental health was linked to sleep, decades later.Cohort study · 16,585 people · Metherell TE, Ploubidis GB, Moreno-Agostino D, 2026Childhood mental health: linked to adult sleep. Higher minimum wage: linked to less distress. Bodies: no clear change.Observational study · 699 people · Samuel LJ, Smith Wright R, Charankevich H, Seewald NJ, Tian J, Dwivedi P, Szanton SL, 2026Higher pay floor: linked to calmer minds. Hearing loss is often blamed for loneliness. This study checked the reverse.Meta-analysis of cohort studies · 11,396 people · Stephan Y, Sutin AR, Luchetti M, Karakose S, O'Súilleabháin PS, Terracciano A, 2026Small link, both countries. Linked, not proven. Purpose is linked to longer life. Habits explain only part.Meta-analysis of cohort studies · 488,765 people · Sutin AR, Zavala D, Milad E, Stephan Y, Karakose S, Brown J, Terracciano A, Luchetti M, 2026Purpose: linked to longer life. Not proven. Playing outside as a toddler: linked to better mental health at eight.Cohort study · 4,151 people · Dodd HF, Cordwell K, Hesketh K, Johnstone A, de la Torre-Luque A, McCrorie P, 2026More play days, better paths. Linked, not proven. Depression is linked to inflammation. But the link is small.Meta-analysis of observational studies · 423,421 studies · Szabo YZ, Nishimi K, Smirnova M, Niles A, Lerche AS, Tsai HA, Afroz S, Huey N, Mathur M, O'Donovan A, 2026A real link, but a small one. Loneliness is linked to cognitive decline. Low mood may explain part.Meta-analysis of observational studies · 185,794 studies · Yu K, Van Bogart K, Kang JE, Taylor HO, Harrington KD, Silbert LC, Hajjar I, Dodge HH, 2026Mood, sleep and moving may connect them. Yoga beat a moderate ride for calm. The ride won on mood.Randomised controlled trial (RCT) · 88 people · Leri J, Crombie KM, Malloy L, Wang L, Broski P, Cisler JM, 2026Calm: gentle yoga. A lift: a moderate ride. When food, housing and money worries eased, depression eased too.Cohort study · 821 people · Wu Y, Cheng J, McCurley JL, Levy DE, Fung V, Clark CR, Thorndike AN, 2026Fewer worries, lower depression scores. Linked, not proven. An online therapy program helped students. Half its users spent under twenty minutes.Randomised controlled trial (RCT) · 6,205 people · Newman MG, Fitzsimmons-Craft EE, Baik SY, Zainal NH, Calderon A, Rackoff GN, Firebaugh ML, Rojas-Ashe E, Leykin Y, Lew D, Eisenberg D, Taylor CB, Wilfley DE, 2026Small but lasting gains for US college students. Pregnancy depression echoed in toddlers. Vitamin D didn't change that.Cohort study · 1,451 people · Hipwell AE, Tung I, Palmore M, Melough MM, Bodnar LM, Croen LA, Hill AV, Bekelman TA, Brennan PA, Carroll KN, Schmidt RJ, Zimmerman E, McGrath M; ECHO Cohort Consortium, 2026Vitamin D was no buffer here. Harsh parenting at two: linked to later problems. Even in adopted kids.Cohort study · 1,085 people · Richmond-Rakerd LS, Khalifeh L, Burt SA, Ganiban JM, Hsu RE, Hyde LW, Lee S, Leve LD, Natsuaki MN, Neiderhiser JM, Reiss D, Shaw DS, Suarez GL, Wertz J, 2026Early on, the link held without shared genes. Late-pregnancy inflammation wasn't linked to anxiety after birth. Past history was.Cohort study · 237 people · Kaplan C, Milazzo F, Suleri A, Gigase F, Lieb W, de Witte LD, Bergink V, Rommel AS, 2026Past history mattered. Blood markers: no clear link. Isolation or low mood happens. Years of both: linked to thinking problems.Cohort study · 1,196 people · Díaz-Faes DA, Maxfield M, Widom CS, 2026Years of both together: linked to higher risk. Childhood harm leaves marks. But many still did better than expected.Cohort study · 2,066 people · Blangis F, Arseneault L, Danese A, Latham RM, Moffitt TE, Sprinckmoller S, Wang Y, Xie JK, Fisher HL, 2026Harm left marks, yet many beat expectations. Steroid tablets: linked to more anxiety, no clear link to suicidal behaviour.Cohort study · 1,105,964 people · Lagerberg T, Gustafsson TT, Molero Y, Forton J, Sariaslan A, Chang Z, Larsson H, Lichtenstein P, Fazel S, 2025A small rise in anxiety risk, highest early on. Early first period, more pregnancy blood-pressure problems. Childhood size may explain it.Cohort study · 9,441 pregnancies · Aiton E, Borges MC, Gonçalves Soares A, Clayton GL, Bond TA, Yang Q, Magnus MC, Lawlor DA, Fraser A, Taylor AE, 2026Little solid evidence period timing itself causes problems. Disadvantaged homes, more teen struggles. The gap looked bigger for 2000s kids.Cohort study · 23,379 people · Rawers C, McBride O, Murphy J, McElroy E, 2026Disadvantage tracks with teen struggles, maybe more now.

More energy

Cold showers stop you getting sick. Right?Randomised controlled trial (RCT) · 3,018 people · Buijze et al., 2016Fewer days off. Not less sick. Does going outside help you feel better?Cross-sectional study · 456,843 people · Burns et al., 2021A clue. Not proof. Lockdown ended. In this study, poor sleep didn't.Cohort study · 2,390 people · Toson B, Cheetham NJ, Brown JRB, Sudre CH, Proctor S, Bowyer V, Harvey NR, Joseph D, COVID Symptom Study Biobank Consortium, Birdseye A, Steves CJ, Mukherjee S, Duncan EL, 2026Poor sleep stayed poor after lockdown ended. Groggy mornings were linked to falls. Daytime sleepiness, less clearly.Cross-sectional study · 392 people · Cook JD, Barnet JH, Love JJ, Ravelo LA, Hayrynen AJ, Rasmuson A, Hagen EW, Peppard PE, Plante DT, 2026Groggy mornings may be a fall clue. Not proven. MS left clues years early. They still couldn't predict it.Cohort study · 113,876 people · Chen H, Cortese M, Flores-Torres MH, Chen X, Schoeps VA, Chitnis T, Yuan C, Ascherio A, Bjornevik K, 2026Early clues, yes. Early prediction, not yet.

Get fitter

Being unfit rivals smoking. Maybe worse.Cohort study · 122,007 people · Mandsager et al., 2018Unfit rivals smoking. Linked, not proven. Do you really need 10,000 steps a day?Cohort study · 16,741 people · Lee et al., 2019A clue. Not proof. Lifting is linked to a longer life. You need less than you think.Meta-analysis of cohort studies · 263,058 people · Momma et al., 2022A little lifting, linked to a longer life. Protein builds muscle. The 'anabolic window' doesn't seem to.Meta-analysis of randomised trials · 525 people · Schoenfeld et al., 2013The window: no clear proof it matters. Wim Hof's method sounds like hype. In a lab, it did something.Randomised controlled trial (RCT) · 24 people · Kox et al., 2014It dampened a lab reaction. Not proven against real illness. Exercise is linked to less dementia. Physical jobs aren't.Meta-analysis of observational studies · 4,227,297 people · Feter et al., 2026Exercise you choose: linked to lower risk. Sitting all day is risky. Unless you do this.Meta-analysis of cohort studies · 1,005,791 people · Ekelund et al., 2016Active ~1 h a day: no clear sitting risk. Stretching stops you getting hurt. Right?Meta-analysis of randomised trials · 26,610 people · Lauersen et al., 2014Get strong. Stretching: no clear proof. You never exercise? This study has good news.Cohort study · 25,241 people · Stamatakis et al., 20223 bursts a day: linked to lower risk. Not proven. People say forty push-ups means a safe heart. True?Cohort study · 1,104 people · Yang et al., 2019A clue. Not proof. Too busy to work out every day? Listen up!Cohort study · 63,591 people · O'Donovan et al., 2017A clue. Not proof. Running sounds hard? Good news!Meta-analysis of cohort studies · 232,149 people · Pedisic et al., 2020A clue. Not proof. You sit all day? Scientists tested tiny breaks.Meta-analysis of randomised trials · 166 people · Buffey et al., 2022Walking helped. For one day. Can moving help people with depression?Meta-analysis of randomised trials · 14,170 people · Noetel et al., 2024It seems to help. Next to care, not instead. Weight loss cut risk scores. A year later, much came back.Randomised controlled trial (RCT) · 212 people · Elshakankiry AM, Hunter GR, Martins C, Fisher G, Garvey WT, Howell CR, 2026Losing weight helps. Keeping it off matters too. Lifting weights was linked to fewer heart attacks. Not fewer strokes.Cohort study · 117,025 people · Zhang T, Zhang Y, Lee DH, Rezende LFM, Wang X, Zheng C, Giovannucci E, 2026Weights linked to fewer heart attacks. Not strokes. Midlife exercise linked to fewer memory complaints decades later. Gentle activity wasn't.Cohort study · 4,397 people · Song Y, Wu F, Wong A, Clendenen TV, Koenig KL, Gu Y, Zeleniuch-Jacquotte A, Chen Y, 2026Midlife exercise linked to fewer memory worries later. Almost nobody was deficient. Yet low vitamin C went with slower walking.Cross-sectional study · 5,028 people · Scott J, Cameron D, Yates M, Welch AA, 2026Good vitamin C levels: linked to quicker legs. Twelve weeks of workouts. No clear memory boost. Mood improved.Randomised controlled trial (RCT) · 52 people · Farmand S, Kim C, Du Preez A, Werneck AO, Batzu L, Pearce D, Brady K, Khir M, Nicolas S, Cryan JF, Nolan YM, Stubbs B, Thuret S, 2026Small mood lift. No clear memory boost. Long sitting was linked to earlier death. Not clearly in active women.Cohort study · 58,168 people · Liu ZY, Chen GC, LaMonte MJ, Kamensky V, Evenson KR, Shadyab AH, Luo J, Allison M, Wild RA, Going SB, Eaton CB, Stone KL, Bea JW, Seguin-Fowler RA, Johnson KC, Kaplan RC, Rohan TE, Wassertheil-Smoller S, Qi Q, 2026Sitting mattered mainly for inactive women. Night-shift nurses got fitter in 12 weeks. Their weight didn't clearly change.Randomised controlled trial (RCT) · 23 people · Brennan AM, Green JF, Carnero EA, Sparks LM, Goodpaster BH, Robinson PS, Erickson ML, 2026A small trial: fitter, not lighter, in 12 weeks. Healthy habits were linked to less disease, even without weight loss.Cohort study · 142,041 people · Bever AM, Du M, Eliassen AH, Giovannucci E, Liang L, Stampfer MJ, Rimm E, Willett W, Hu FB, Song M, 2026Habits counted beyond weight, not instead of it. Nine years of mailed nudges got older women moving. A little.Randomised controlled trial (RCT) · 49,331 people · Stefanick ML, Mackey SF, Larson JC, Tinker LF, McGuire V, Rovzar CM, Oppezzo M, LaMonte MJ, Kooperberg C, LaCroix AZ, King AC, 2026A small help. The age decline was far bigger. Workout videos matched teachers in class. Only about half got done.Randomised controlled trial (RCT) · 468 children · Szabo-Reed AN, Washburn RA, Lee J, Gorczyca A, Honas JJ, Donnelly JE, 2026Video matched teachers. The rise itself isn't proven. Tougher calorie goal: more weight lost. Shorter eating window: no clear extra.Randomised controlled trial (RCT) · 32 people · Patel ML, Gallis JA, Zeitlin AB, Crosthwaite PC, Lim AW, Collins KA, Oppezzo MA, Rosas LG, 2026Tougher calorie goal: more lost. Small trial, though. Pregnancy blood pressure tracked sitting time. Workouts showed no clear link.Cohort study · 470 people · Whitaker KM, Crisp AH, Gallagher J, Jones MA, Kim J, Wilhite K, Smith K, Rahman S, Thrower A, Catov J, Kline CE, Feghali M, Santillan D, Santillan M, Sheikh I, Zimmerman B, Barone Gibbs B, 2026Less sitting, more light moving: lower risk. Park visits were linked to better mood. But not to lower stress.Randomised controlled trial (RCT) · 726 people · Derose KP, Seelam R, Perez LG, Arredondo E, Han B, Castro G, Cohen DA, 2026Parks went with better mood, not lower stress. Exercise after surgery may ease lasting pain. The proof is thin.Meta-analysis of randomised trials · 1,155 people · Muñoz-Vergara D, Wilson JM, Cronin AE, Park SJ, Ma Y, Burton WM, Yang E, Dubinsky E, Wayne PM, Schreiber KL, 2026Might help early. Not proven to last. More sleep didn't cost these teens exercise. It cost sitting.Randomised controlled trial (RCT) · 43 people · Davidson JA, Creasy SA, Cooper E, Brinton JT, Bernard A, Bowen AE, Hawkins SMM, Cree MG, Nadeau KJ, Melanson EL, Wright KP Jr, Simon SL, 2026Extra sleep replaced sitting, not exercise. MS left clues years early. They still couldn't predict it.Cohort study · 113,876 people · Chen H, Cortese M, Flores-Torres MH, Chen X, Schoeps VA, Chitnis T, Yuan C, Ascherio A, Bjornevik K, 2026Early clues, yes. Early prediction, not yet. Stand up, walk, sit down. Slower times went with smaller brains.Cross-sectional study · 2,178 people · Knell G, Meeker KL, Zhou Z, Petersen ME, Hall JR, O'Bryant SE, 2026Slower walking test, smaller brain. Linked, not proven. Exercise and the Alzheimer's gene: hopeful signs, but no proof yet.Observational study · 68 studies · Ali N, Chakbazof N, Ghasem Pour S, Contreras L, Estrada J, Alexander GE, Raichlen DA, Yassine HN, 2026Exercise and the gene: promising, not proven.

Eat better

A daily drink looked healthy. Until they fixed the comparison.Meta-analysis of cohort studies · 4,838,825 people · Zhao et al., 2023A daily drink: zero proof it helps. 16:8 fasting works. No better than 3 meals.Randomised controlled trial (RCT) · 141 people · Lowe et al., 2020No better than meals. May cost lean mass. Coffee lovers, good news. Mostly!Cohort study · 498,134 people · Loftfield et al., 2018A clue. Not proof. Multivitamins feel like insurance. The data found no payout.Cohort study · 390,124 people · Loftfield et al., 2024Daily multivitamins: zero proof they add years. Protein builds muscle. The 'anabolic window' doesn't seem to.Meta-analysis of randomised trials · 525 people · Schoenfeld et al., 2013The window: no clear proof it matters. They took vitamin D for 5 years. Cancer didn't drop.Randomised controlled trial (RCT) · 25,871 people · Manson et al., 2019Vitamin D pills: zero proof they prevent cancer. Three diets, same weight loss. Different livers.Randomised controlled trial (RCT) · 55 people · Petersen et al., 2026Same weight loss. Keto did most for the liver. Eggs got blamed. Look what was next to them.Meta-analysis of cohort studies · 215,618 people · Drouin-Chartier et al., 2020Up to 1 egg a day: no link found. Same sugar, same fat, same fibre. One diet made them eat more.Randomised controlled trial (RCT) · 20 people · Hall et al., 2019Same plate. 500 more calories a day. Eight glasses of water a day. Says who?Cross-sectional study · 5,604 people · Yamada et al., 2022One size does not fit all. Breakfast helps you lose weight. Right?Meta-analysis of randomised trials · 13 trials · Sievert et al., 2019It didn't help weight loss. Same calories, same nutrients. The ultra-processed meal still raised insulin more.Randomised controlled trial (RCT) · 32 people · Hutelin Z, Ahrens M, Baugh ME, Nartey E, Herald DL III, Hanlon AL, DiFeliceantonio AG, 2026Same nutrients, different response. One meal, though. Weight loss cut risk scores. A year later, much came back.Randomised controlled trial (RCT) · 212 people · Elshakankiry AM, Hunter GR, Martins C, Fisher G, Garvey WT, Howell CR, 2026Losing weight helps. Keeping it off matters too. The MIND diet's brain link may depend on your genes.Cohort study · 745 people · Cornelis MC, van Dam RM, Bennett DA, Schneider JA, 2026Same diet, different brains. A clue, not proof. Stop weight-loss drugs and weight returns. Support slowed it here.Randomised controlled trial (RCT) · 39 people · Hollis-Hansen K, Vonderschmidt A, Haskins C, Kane RM, Almandoz JP, Lingvay I, 2026Early support slowed regain. Small trial, not settled. Almost nobody was deficient. Yet low vitamin C went with slower walking.Cross-sectional study · 5,028 people · Scott J, Cameron D, Yates M, Welch AA, 2026Good vitamin C levels: linked to quicker legs. Healthy habits were linked to less disease, even without weight loss.Cohort study · 142,041 people · Bever AM, Du M, Eliassen AH, Giovannucci E, Liang L, Stampfer MJ, Rimm E, Willett W, Hu FB, Song M, 2026Habits counted beyond weight, not instead of it. Healthy plant eating was linked to less heart disease. Not stroke.Cohort study · 14,776 people · Belarmino EH, Blair J, Zakai NA, Cushman M, Safford MM, Oladele CR, Judd SE, 2026The kind of plants mattered. Linked, not proven. Climate swaps made online carts healthier. Health swaps didn't clearly cut carbon.Randomised controlled trial (RCT) · 1,201 people · Grummon AH, O'Sullivan K, Zeitlin AB, Taillie LS, Lee CJY, Walker AJ, Tiefenbeck V, Fleisch E, Ulm C, Robinson TN, 2026Swap suggestions worked. Climate swaps did double duty. Weight-loss drugs eased binge eating in trials. But the evidence is weak.Meta-analysis of randomised trials · 8,069 people · Emptage I, Kozmér S, Cobham-Wilson A, Sousa B, Sugden K, Wheeler L, Llewellyn C, Makaronidis J, Bulik C, Solmi F, Costantini I, 2026Promising for binge eating. Not proven yet. Same food, shorter eating window. Hunger? No clear difference.Randomised controlled trial (RCT) · 39 people · Duan D, Carnell S, Pilla SJ, Chung ST, Clark JM, Maruthur NM, 2026Shorter window, same food: no clear appetite edge. After colon cancer, coffee showed no clear link. Decaf was different.Cohort study · 1,098 people · Benson KRK, Tolstykh I, Chan JM, Piawah S, Wilkens LR, Park SY, Kenfield SA, Le Marchand L, Haiman CA, Cheng I, Van Blarigan EL, 2026Coffee: no clear link. Decaf: a hint, not proof. Tougher calorie goal: more weight lost. Shorter eating window: no clear extra.Randomised controlled trial (RCT) · 32 people · Patel ML, Gallis JA, Zeitlin AB, Crosthwaite PC, Lim AW, Collins KA, Oppezzo MA, Rosas LG, 2026Tougher calorie goal: more lost. Small trial, though. Cancer survivors priced out of counseling: higher odds of binge drinking.Cross-sectional study · 18,839 people · Baldo A, Akabane M, Chatzipanagiotou OP, Spolverato G, Pawlik TM, 2026Priced out of counseling: riskier drinking. Linked, not proven. Partners who only came along to help lost more weight.Randomised controlled trial (RCT) · 231 couples · Gray KE, Porter LS, Shaw RJ, Gavin KL, Hetzel SJ, Lewis MA, Pabich S, Johnson HM, Elwert F, Mao L, Garza K, Yancy WS Jr, Voils CI, 2026Partners who joined in lost more weight. Eating healthier was linked to lower teen BMI. Barely.Cohort study · 22,131 kids and teens · Lee MM, Poole MK, Chen JT, Gortmaker SL, Stephenson BJK, Haines J, Chavarro JE, Diamantis DV, Kenney EL, 2026Healthier food mix: lower BMI, but only slightly. Diagnosed with diabetes? Eating better afterwards was still linked to longer life.Cohort study · 7,795 people · Qiu Z, Liu G, Liu B, Hu Y, Wang P, Zhang Y, Wang S, Alessa H, Rimm EB, Wang M, Manson JE, Hu FB, Sun Q, 2026Eating better after diagnosis: linked to longer life. Already on blood pressure pills? Healthy groceries still lowered it more.Randomised controlled trial (RCT) · 176 people · Juraschek SP, Col H, Ferro K, Turkson-Ocran RAN, Cluett JL, Davis RB, Kraemer KM, McManus K, Mukamal KJ, Aidoo EL, Kwapong FL, Budu M, Patil D, Nartey S, Michetti J, Allison S, Mate-Kole M, Cao J, Grobman B, Seager R, Hines AL, Miller ER 3rd, Crews DC, Papajorgji-Taylor D, Fitzpatrick SL, 2026On top of pills, food still helped. Total carbs weren't linked to diabetes. The kind of carb was.Cross-sectional study · 213,704 people · AlEssa HB, Xia T, Mousavi SM, Sawicki C, Willett WC, Bhupathiraju SN, Hu FB, 2026The kind of carb mattered more than amount. Fruit was linked to less ear ringing. Whole grains? More.Cohort study · 113,554 people · Curhan SG, Zeleznik OA, Stampfer MJ, Curhan GC, 2026Some foods linked to tinnitus. Not proven. Home coaching changed babies' bottle habits. Cavities and weight? No clear change.Randomised controlled trial (RCT) · 350 mothers and babies · Debnath A, Bonuck K, Gao Q, Ramachandran U, Gaur S, Custodio-Lumsden CL, Kopycka-Kedzierawski DT, Kim M, Karasz A, 2026Habits changed. Teeth and weight: no clear change. More screen time was linked to fewer veggies. But only slightly.Cohort study · 6,485 kids · Nagata JM, Wong JH, Helmer CK, Mehta AS, Gooding HC, Ganson KT, Testa A, Baker FC, Laraia BA, 2026Screens and diet: linked, but only slightly. Night owls are linked to how they eat. Not just when.Meta-analysis of observational studies · 50,741 people · Arab A, Karimi E, Eddy KT, Garaulet M, Scheer FAJL, 2026Night owls report more troubled eating. Linked, not proven. Not affording food: linked to lower brain scores. Especially when new.Cross-sectional study · 512 people · Perez-Rocha Y, Calderon LE, Kogut K, Rojas N, Eskenazi B, Warner M, Rojas-Saunero LP, Gunier RB, Ambriz E, Torres JM, 2026Food hardship, weaker scores: linked, not proven.

Sharper focus

Exercise is linked to less dementia. Physical jobs aren't.Meta-analysis of observational studies · 4,227,297 people · Feter et al., 2026Exercise you choose: linked to lower risk. Inflammation alone didn't clearly dent memory. With insomnia, it did.Randomised controlled trial (RCT) · 84 people · Piber D, Olmstead R, Cho JH-J, Sadeghi N, Castillo D, Kim H, Irwin MR, 2026Poor sleep may leave memory more open to inflammation. The MIND diet's brain link may depend on your genes.Cohort study · 745 people · Cornelis MC, van Dam RM, Bennett DA, Schneider JA, 2026Same diet, different brains. A clue, not proof. Midlife exercise linked to fewer memory complaints decades later. Gentle activity wasn't.Cohort study · 4,397 people · Song Y, Wu F, Wong A, Clendenen TV, Koenig KL, Gu Y, Zeleniuch-Jacquotte A, Chen Y, 2026Midlife exercise linked to fewer memory worries later. One question about your health was linked to dementia years later.Meta-analysis of cohort studies · 143,925 people · Graham EK, Garner K, Beck ED, Jackson KL, Luo J, Pfund GN, Yoneda T, Cheng R, Nissen A, Zola A, Fawns-Ritchie C, Pieramici L, Wang W, Antonoplis S, Batterham PJ, Booth T, España RA, Pilgrim MJD, Beam C, Hauner KK, Steptoe A, Zelinski E, Cox SR, Huisman M, Chopik WJ, Mroczek DK, 2026Your own answer may be an early clue. Twelve weeks of workouts. No clear memory boost. Mood improved.Randomised controlled trial (RCT) · 52 people · Farmand S, Kim C, Du Preez A, Werneck AO, Batzu L, Pearce D, Brady K, Khir M, Nicolas S, Cryan JF, Nolan YM, Stubbs B, Thuret S, 2026Small mood lift. No clear memory boost. Hearing loss is linked to dementia. Loneliness explains only a sliver.Cohort study · 317,108 people · Yang S, Sbarra DA, Wu J, Klimentidis YC, 2026Both linked. Loneliness explains little of the hearing link. Workouts didn't clearly sharpen thinking. But brain scans showed an early hint.Randomised controlled trial (RCT) · 81 people · Ptomey LT, Aschenbrenner AJ, Helsel B, Bodde A, Clina JG, Danon JC, Lepping R, Martin LE, Brucks M, Sherman JR, Forsha DE, Washburn RA, Donnelly JE, 2026A hint worth testing, not proof. Loneliness is linked to cognitive decline. Low mood may explain part.Meta-analysis of observational studies · 185,794 studies · Yu K, Van Bogart K, Kang JE, Taylor HO, Harrington KD, Silbert LC, Hajjar I, Dodge HH, 2026Mood, sleep and moving may connect them. Not affording food: linked to lower brain scores. Especially when new.Cross-sectional study · 512 people · Perez-Rocha Y, Calderon LE, Kogut K, Rojas N, Eskenazi B, Warner M, Rojas-Saunero LP, Gunier RB, Ambriz E, Torres JM, 2026Food hardship, weaker scores: linked, not proven. Isolation or low mood happens. Years of both: linked to thinking problems.Cohort study · 1,196 people · Díaz-Faes DA, Maxfield M, Widom CS, 2026Years of both together: linked to higher risk. Heart checkup numbers were linked to brain scans 10 years later.Cohort study · 2,211 people · Márquez F, Tarraf W, Kuwayama S, Filigrana P, Rekesh A, Zhou H, Gallo LC, Elfassy T, DeCarli C, González HM, 2026Better heart scores, healthier brain scans. Linked, not proven. Stand up, walk, sit down. Slower times went with smaller brains.Cross-sectional study · 2,178 people · Knell G, Meeker KL, Zhou Z, Petersen ME, Hall JR, O'Bryant SE, 2026Slower walking test, smaller brain. Linked, not proven. Exercise and the Alzheimer's gene: hopeful signs, but no proof yet.Observational study · 68 studies · Ali N, Chakbazof N, Ghasem Pour S, Contreras L, Estrada J, Alexander GE, Raichlen DA, Yassine HN, 2026Exercise and the gene: promising, not proven. Disadvantaged homes, more teen struggles. The gap looked bigger for 2000s kids.Cohort study · 23,379 people · Rawers C, McBride O, Murphy J, McElroy E, 2026Disadvantage tracks with teen struggles, maybe more now.

Healthy old age

Being unfit rivals smoking. Maybe worse.Cohort study · 122,007 people · Mandsager et al., 2018Unfit rivals smoking. Linked, not proven. Do you really need 10,000 steps a day?Cohort study · 16,741 people · Lee et al., 2019A clue. Not proof. A daily drink looked healthy. Until they fixed the comparison.Meta-analysis of cohort studies · 4,838,825 people · Zhao et al., 2023A daily drink: zero proof it helps. Sauna is linked to longer life. The dose matters.Cohort study · 2,315 people · Laukkanen et al., 2015Linked to longer life. Not proven. Coffee lovers, good news. Mostly!Cohort study · 498,134 people · Loftfield et al., 2018A clue. Not proof. Multivitamins feel like insurance. The data found no payout.Cohort study · 390,124 people · Loftfield et al., 2024Daily multivitamins: zero proof they add years. Lifting is linked to a longer life. You need less than you think.Meta-analysis of cohort studies · 263,058 people · Momma et al., 2022A little lifting, linked to a longer life. They took vitamin D for 5 years. Cancer didn't drop.Randomised controlled trial (RCT) · 25,871 people · Manson et al., 2019Vitamin D pills: zero proof they prevent cancer. Exercise is linked to less dementia. Physical jobs aren't.Meta-analysis of observational studies · 4,227,297 people · Feter et al., 2026Exercise you choose: linked to lower risk. Lights on at night? Your heart may show it.Cohort study · 73,286 people · Dai et al., 2026Darker nights, linked to a healthier heart. Little sleep all week, then a big sleep-in?Cohort study · 38,015 people · Åkerstedt et al., 2019A clue. Not proof. Eggs got blamed. Look what was next to them.Meta-analysis of cohort studies · 215,618 people · Drouin-Chartier et al., 2020Up to 1 egg a day: no link found. Sitting all day is risky. Unless you do this.Meta-analysis of cohort studies · 1,005,791 people · Ekelund et al., 2016Active ~1 h a day: no clear sitting risk. Do friends help you stay alive?Meta-analysis of observational studies · 308,849 people · Holt-Lunstad et al., 2010A clue. Not proof. You never exercise? This study has good news.Cohort study · 25,241 people · Stamatakis et al., 20223 bursts a day: linked to lower risk. Not proven. Too busy to work out every day? Listen up!Cohort study · 63,591 people · O'Donovan et al., 2017A clue. Not proof. Running sounds hard? Good news!Meta-analysis of cohort studies · 232,149 people · Pedisic et al., 2020A clue. Not proof. Weight loss cut risk scores. A year later, much came back.Randomised controlled trial (RCT) · 212 people · Elshakankiry AM, Hunter GR, Martins C, Fisher G, Garvey WT, Howell CR, 2026Losing weight helps. Keeping it off matters too. The MIND diet's brain link may depend on your genes.Cohort study · 745 people · Cornelis MC, van Dam RM, Bennett DA, Schneider JA, 2026Same diet, different brains. A clue, not proof. 'You're high risk' got more flu shots. Naming the algorithm didn't matter.Randomised controlled trial (RCT) · 90,000 people (over) · Rosenbaum GM, Goren A, Shermohammed M, Wolk DM, Tice AM, Doyle JJ Jr, Meyer MN, Chabris CF, 2026Risk messages helped a little. Algorithm mention: no change. Lifting weights was linked to fewer heart attacks. Not fewer strokes.Cohort study · 117,025 people · Zhang T, Zhang Y, Lee DH, Rezende LFM, Wang X, Zheng C, Giovannucci E, 2026Weights linked to fewer heart attacks. Not strokes. Long sitting was linked to earlier death. Not clearly in active women.Cohort study · 58,168 people · Liu ZY, Chen GC, LaMonte MJ, Kamensky V, Evenson KR, Shadyab AH, Luo J, Allison M, Wild RA, Going SB, Eaton CB, Stone KL, Bea JW, Seguin-Fowler RA, Johnson KC, Kaplan RC, Rohan TE, Wassertheil-Smoller S, Qi Q, 2026Sitting mattered mainly for inactive women. Healthy habits were linked to less disease, even without weight loss.Cohort study · 142,041 people · Bever AM, Du M, Eliassen AH, Giovannucci E, Liang L, Stampfer MJ, Rimm E, Willett W, Hu FB, Song M, 2026Habits counted beyond weight, not instead of it. Healthy plant eating was linked to less heart disease. Not stroke.Cohort study · 14,776 people · Belarmino EH, Blair J, Zakai NA, Cushman M, Safford MM, Oladele CR, Judd SE, 2026The kind of plants mattered. Linked, not proven. Higher BMI was linked to some cancers. At 30 and at 65.Meta-analysis of cohort studies · 720,210 people · Hawwash NK, Sperrin M, Martin GP, Sinha R, Matthews CE, Schulze MB, Hiensch A, Amiano P, Neuhouser ML, Joshu CE, Platz EA, Freisling H, Gunter MJ, Renehan AG, 2026The link held at every age studied. In older Americans, a regular doctor was linked to extra years.Cohort study · 10,245 people · Zhong A, Amat MJ, Wolfson EA, Phillips RS, Schonberg MA, 2026A regular doctor: linked to a longer life. A normal BMI isn't the full story. Your waist matters too.Cohort study · 260,959 people · Dardari ZA, Yao Z, Zhang J, Bakoyannis G, Nan H, Staten LK, Jha KK, Tasdighi E, Jelwan Y, Burka S, Matsushita K, Lima JAC, Psaty BM, Fretts AM, Lemaitre RN, Cohen DL, Appel LJ, Khera A, Shah AM, Hall ME, Judd SE, Safford MM, Cole SA, Vasan RS, Benjamin EJ, Cawthon PM, Orwoll E, LaMonte MJ, Eaton CB, El Khoudary SR, Jackson EA, Janssen I, Lotufo PA, Bensenor IM, Bittencourt MS, Bhatt AS, Ricardo AC, Blaha MJ, 2026Your waist shows what BMI misses. High-dose vitamin D didn't clearly cut COVID. The highest tied with low.Randomised controlled trial (RCT) · 923 people · Meltzer DO, Moy JN, Schram AW, Tate A, Hyman MJ, Cursio JF, Vokes T, Yeo KJ, Prochaska M, Jacobs JJ, Solway J, 2026Big vitamin D doses: no clear COVID protection. After colon cancer, coffee showed no clear link. Decaf was different.Cohort study · 1,098 people · Benson KRK, Tolstykh I, Chan JM, Piawah S, Wilkens LR, Park SY, Kenfield SA, Le Marchand L, Haiman CA, Cheng I, Van Blarigan EL, 2026Coffee: no clear link. Decaf: a hint, not proof. Diagnosed with diabetes? Eating better afterwards was still linked to longer life.Cohort study · 7,795 people · Qiu Z, Liu G, Liu B, Hu Y, Wang P, Zhang Y, Wang S, Alessa H, Rimm EB, Wang M, Manson JE, Hu FB, Sun Q, 2026Eating better after diagnosis: linked to longer life. Already on blood pressure pills? Healthy groceries still lowered it more.Randomised controlled trial (RCT) · 176 people · Juraschek SP, Col H, Ferro K, Turkson-Ocran RAN, Cluett JL, Davis RB, Kraemer KM, McManus K, Mukamal KJ, Aidoo EL, Kwapong FL, Budu M, Patil D, Nartey S, Michetti J, Allison S, Mate-Kole M, Cao J, Grobman B, Seager R, Hines AL, Miller ER 3rd, Crews DC, Papajorgji-Taylor D, Fitzpatrick SL, 2026On top of pills, food still helped. Total carbs weren't linked to diabetes. The kind of carb was.Cross-sectional study · 213,704 people · AlEssa HB, Xia T, Mousavi SM, Sawicki C, Willett WC, Bhupathiraju SN, Hu FB, 2026The kind of carb mattered more than amount. Hearing loss is often blamed for loneliness. This study checked the reverse.Meta-analysis of cohort studies · 11,396 people · Stephan Y, Sutin AR, Luchetti M, Karakose S, O'Súilleabháin PS, Terracciano A, 2026Small link, both countries. Linked, not proven. Purpose is linked to longer life. Habits explain only part.Meta-analysis of cohort studies · 488,765 people · Sutin AR, Zavala D, Milad E, Stephan Y, Karakose S, Brown J, Terracciano A, Luchetti M, 2026Purpose: linked to longer life. Not proven. Extra weight is linked to cancer. Nineteen types of it.Meta-analysis of cohort studies · 1,520,512 cancer cases · Watts EL, Gonzalez-Feliciano A, Gunter MJ, Chatterjee N, Moore SC, 2026Higher BMI, higher risk for 19 of 25 cancers. Heart checkup numbers were linked to brain scans 10 years later.Cohort study · 2,211 people · Márquez F, Tarraf W, Kuwayama S, Filigrana P, Rekesh A, Zhou H, Gallo LC, Elfassy T, DeCarli C, González HM, 2026Better heart scores, healthier brain scans. Linked, not proven. Metabolic syndrome isn't just a heart risk. It's linked to some cancers.Meta-analysis of observational studies · 21 studies · Winn M, Karra P, Benson R, Pauleck S, Chaiyakunapruk N, Khaing W, Veettil SK, McFarland MM, Casucci T, Xu Y, Hu-Lieskovan S, Litchman M, Playdon M, Hardikar S, 2026Linked to several cancers. Not yet proven. Green near home was linked to less inflammation. Walkable streets, not clearly.Cohort study · 2,008 people · Desai S, Wu X, Hyun J, Derby CA, Waetjen LE, Appelhans BM, Park SK, Ebisu K, 2026Greener homes, lower inflammation marker. Linked, not proven.

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