Scroll down to find many different sections in bold containing supporting clinical research studies within each category.

Aids weight loss, improves metabolism, shows greater reductions in body fat and belly fat compared to continuous calorie restriction, increases body’s ability to metabolize body fat, and improves both cardiovascular and metabolic health markers.

• Effects of intermittent fasting on body composition and clinical health markers in humans
• Intermittent Fasting versus Continuous Calorie Restriction: Which Is Better for Weight Loss? - PMC
• Effectiveness of an intermittent fasting diet versus continuous energy restriction on anthropometric measurements, body composition and lipid profile in overweight and obese adults: a meta-analysis
• Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity: Cell Metabolism
• Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population: A Randomized Controlled Trial
• Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study - IOS Press
• Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes: A Randomized Clinical Trial | Nutrition, Obesity, Exercise | JAMA Network Open
• Changes in hunger and fullness in relation to gut peptides before and after 8 weeks of alternate day fasting
• Metabolic Effects of Intermittent Fasting | Annual Review of Nutrition
• Fasting activates the gene expression of UCP3 independent of genes necessary for lipid transport and oxidation in skeletal muscle
• Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism
• Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis
• Influence of fasting on carbohydrate and fat metabolism during rest and exercise in men | Journal of Applied Physiology
• Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting - Anton - 2018 - Obesity - Wiley Online Library
• The impact of fasting on adipose tissue metabolism - ScienceDirect
• Characterization of the Fasting-induced Adipose Factor FIAF, a Novel Peroxisome Proliferator-activated Receptor Target Gene* - Journal of Biological Chemistry
• Intermittent fasting promotes adipose thermogenesis and metabolic homeostasis via VEGF-mediated alternative activation of macrophage | Cell Research
• The Fasting-induced Adipose Factor/Angiopoietin-like Protein 4 Is Physically Associated with Lipoproteins and Governs Plasma Lipid Levels and Adiposity* - Journal of Biological Chemistry
• Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota
• The Clinical Study on the Effect of Reduction in Body Weight and the Change of Body Composition after Fasting Therapy
  

Boosts brain function and prevents neurodegenerative disorders

• Intermittent fasting protects against the deterioration of cognitive function, energy metabolism and dyslipidemia in Alzheimer’s disease-induced estrogen deficient rats - PMC
• The Impact of Intermittent Fasting on Brain-Derived Neurotrophic Factor, Neurotrophin 3, and Rat Behavior in a Rat Model of Type 2 Diabetes Mellitus - PMC
• Studying the Relationship of Intermittent Fasting and β-Amyloid in Animal Model of Alzheimer’s Disease: A Scoping Review - PMC
• Intermittent fasting protects the nigral dopaminergic neurons from MPTP-mediated dopaminergic neuronal injury in mice
• Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats
• Neuroprotective role of intermittent fasting in senescence-accelerated mice P8 (SAMP8)
• Chronic intermittent fasting improves cognitive functions and brain structures in mice
• Effects of Intermittent Fasting on Brain Metabolism - PMC

Increases growth hormone secretion (supports growth, metabolism, weight loss, muscle strength, and immune system)

• Effects of Intermittent Fasting on the Circulating Levels and Circadian Rhythms of Hormones
• Effects of Short-term Fasting on Ghrelin/GH/IGF-1 Axis in Healthy Humans: The Role of Ghrelin in the Thrifty Phenotype
• Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men
• Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man
• Intermittent fasting: eating by the clock for health and exercise performance - PMC
• Exercise Training and Fasting: Current Insights
• Effects of alternate-day fasting or daily calorie restriction on body composition, fat distribution, and circulating adipokines: Secondary analysis of a randomized controlled trial
• Elevated insulin levels contribute to the reduced growth hormone (GH) response to GH-releasing hormone in obese subjects
• The protein-retaining effects of growth hormone during fasting involve inhibition of muscle-protein breakdown

Increases autophagy and cellular repair processes

• The effect of prolonged intermittent fasting on autophagy, inflammasome and senescence genes expressions: An exploratory study in healthy young males - ScienceDirect
• Dual Role of Autophagy in Diseases of the Central Nervous System
• Autophagy and intermittent fasting: the connection for cancer therapy?
• Full article: Repetitive stimulation of autophagy-lysosome machinery by intermittent fasting preconditions the myocardium to ischemia-reperfusion injury
• Influence of intermittent fasting on autophagy in the liver
• Autophagy Induction Contributes to the Neuroprotective Impact of Intermittent Fasting on the Acutely Injured Spinal Cord | Journal of Neurotrauma
• Autophagy-induced degradation of Notch1, achieved through intermittent fasting, may promote beta cell neogenesis: implications for reversal of type 2 diabetes | Open Heart
• Physiological responses to acute fasting: implications for intermittent fasting programs | Nutrition Reviews | Oxford Academic
• The effect of fasting or calorie restriction on autophagy induction: A review of the literature - ScienceDirect
• System-wide Benefits of Intermeal Fasting by Autophagy
• Role of Intermittent Fasting, Calorie Restriction and Autophagy in Healthy Aging: A Review of Literature
• Full article: Short-term fasting induces profound neuronal autophagy
• Lysosomes Mediate Benefits of Intermittent Fasting in Cardiometabolic Disease: The Janitor is the Undercover Boss. - PMC
• OBM Geriatrics | Intermittent Fasting and Brain Health: Efficacy and Potential Mechanisms of Action

Blood sugar control, increased insulin sensitivity, improved metabolic health, decreased risk of diabetes and other metabolic disorders

• Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial | Nature Medicine
• Intermittent Fasting and Metabolic Health - PMC
• Effect of alternate day fasting combined with aerobic exercise on non-alcoholic fatty liver disease: A randomized controlled trial: Cell Metabolism

Reduces inflammation throughout the body

• Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: A systematic review and meta-analysis of randomized controlled trials
• Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors - PMC
• Fasting therapy for treating and preventing disease - current state of evidence
• Effect of fasting and lactovegetarian diet on rheumatoid arthritis
• Dietary Intake Regulates the Circulating Inflammatory Monocyte Pool: Cell

Improved heart health, blood pressure, triglycerides, and cholesterol levels

• Effect of alternate-day fasting on obesity and cardiometabolic risk: A systematic review and meta-analysis
• Health Effects of Alternate-Day Fasting in Adults: A Systematic Review and Meta-Analysis
• Intermittent Fasting: A Heart Healthy Dietary Pattern? - PMC
• Intermittent Fasting in Cardiovascular Disorders—An Overview - PMC
• Impact of intermittent fasting on health and disease processes - PMC

Improves gut health and gut microbiome

• Impact of Intermittent Fasting on the Gut Microbiota: A Systematic Review
• Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension
• Beneficial Gut Microbiome Remodeled During Intermittent Fasting in Humans | Rejuvenation Research
• Gut microbiota—a positive contributor in the process of intermittent fasting-mediated obesity control - ScienceDirect
• Restructuring of the Gut Microbiome by Intermittent Fasting Prevents Retinopathy and Prolongs Survival in db/db Mice | Diabetes
• Intermittent Fasting Confers Protection in CNS Autoimmunity by Altering the Gut Microbiota
• Intermittent Fasting Improves Cardiometabolic Risk Factors and Alters Gut Microbiota in Metabolic Syndrome Patients
• Restructuring the Gut Microbiota by Intermittent Fasting Lowers Blood Pressure | Circulation Research
• Gut microbiota mediates intermittent-fasting alleviation of diabetes-induced cognitive impairment | Nature Communications
• Repercussions of intermittent fasting on the intestinal microbiota community and body composition: a systematic review | Nutrition Reviews | Oxford Academic
• Intermittent fasting supports the balance of the gut microbiota composition | SpringerLink
• Recent advances and health implications of dietary fasting regimens on the gut microbiome
• Intermittent Fasting Reshapes the Gut Microbiota and Metabolome and Reduces Weight Gain More Effectively Than Melatonin in Mice
• The effects of daily fasting hours on shaping gut microbiota in mice | BMC Microbiology

Longevity and increased lifespan

• Five Days Periodic Fasting Elevates Levels of Longevity Related Christensenella and Sirtuin Expression in Humans - PMC
• Intermittent and periodic fasting, longevity and disease - PMC
• Effects of Intermittent Fasting on Health, Aging, and Disease
• The search for anti-aging interventions: From elixirs to fasting regimens - PMC
• Mechanisms of Lifespan Regulation by Calorie Restriction and Intermittent Fasting in Model Organisms
• Unravelling the health effects of fasting: a long road from obesity treatment to healthy life span increase and improved cognition
• Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension
• A Fasting-Responsive Signaling Pathway that Extends Life Span in C. elegans
• Fasting or caloric restriction for Healthy Aging - ScienceDirect
• Fasting drives the metabolic, molecular and geroprotective effects of a calorie-restricted diet in mice
• Human fasting modulates macrophage function and upregulates multiple bioactive metabolites that extend lifespan in Caenorhabditis elegans: a pilot clinical study - ScienceDirect
• Daily Fasting Improves Health and Survival in Male Mice Independent of Diet Composition and Calories

May aid in cancer prevention and increase the effectiveness of chemotherapy

• Intermittent fasting in the prevention and treatment of cancer - Clifton - 2021
• A review of fasting effects on the response of cancer to chemotherapy

May help regulate circadian rhythm and improve sleep

• Intermittent fasting contributes to aligned circadian rhythms through interactions with the gut microbiome.

May reduce anxiety and depression

• Role of therapeutic fasting in women’s health: An overview - PMC
• Fasting Interventions for Stress, Anxiety and Depressive Symptoms: A Systematic Review and Meta-Analysis - PMC.

Scroll down to find many different sections in bold containing supporting clinical research studies within each category.

Weight loss, increased metabolism, and improved metabolic function

• The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials
• The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients - PMC
• The effect of ginger supplementation on metabolic profiles in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials
• The Effect of Ginger ( Zingiber officinale) on Improving Blood Lipids and Body Weight; A Systematic Review and Multivariate Meta-analysis of Clinical Trials
• Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study - ScienceDirect
• Ginger infusion increases diet-induced thermogenesis in healthy individuals: A randomized crossover trial - ScienceDirect

Increases testosterone in males

• Ginger and Testosterone
• Endurance training and ginger supplement on TSH, T3, T4 and testosterone and cortisol hormone in obese men
• The effect of Ginger on semen parameters and serum FSH, LH & testosterone of infertile men
• Ginger (Zingiber officinale Roscoe) Improves Ethanol-Induced Reproductive Dysfunction by Enhancing Steroidogenesis and Inhibiting Oxidative Stress and Inflammation
• Effect of ginger (Zingiber officinale) on semen quality - Banihani - 2019 - Andrologia - Wiley Online Library
• Antioxidant and androgenic effects of dietary ginger on reproductive function of male diabetic rats
• Effects of Zingiber officinale Powder on Semen Characteristic and Blood Serum Sex Hormones Concentration in Broilers Breeder Male

Anti-inflammatory and antioxidant

• Effect of Ginger on Inflammatory Diseases - PMC
• Anti-Inflammatory Effects of Gingerol on Lipopolysaccharide-Stimulated RAW 264.7 Cells by Inhibiting NF-κB Signaling Pathway | SpringerLink
• Analgesic and anti-inflammatory activities of [6]-gingerol - ScienceDirect
• Anti-neuroinflammatory capacity of fresh ginger is attributed mainly to 10-gingerol - ScienceDirect
• Immunomodulatory and anti-inflammatory therapeutic potential of gingerols and their nanoformulations
• Anti-inflammatory and renal protective effect of gingerol in high-fat diet/streptozotocin-induced diabetic rats via inflammatory mechanism | Inflammopharmacology
• Benefits of Ginger and Its Constituent 6-Shogaol in Inhibiting Inflammatory Processes
• Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence

Stomach calming and anti-nausea

• Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials - PMC
• Ginger in the Prevention of Nausea and Vomiting: A Review
• The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy - Iñaki Lete, Josέ Alluέ, 2016
• Can nausea and vomiting be treated with ginger extract
• Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. | BJA: British Journal of Anaesthesia | Oxford Academic

Improves digestive function and gut health

• Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials - PMC
• The Effect of Ginger (Zingiber officinalis) and Artichoke (Cynara cardunculus) Extract Supplementation on Functional Dyspepsia: A Randomised, Double-Blind, and Placebo-Controlled Clinical Trial

Boosts immune function

• Beneficial effects of an aqueous ginger extract on the immune system cells and antibodies, hematology, and thyroid hormones in male smokers and non-smokers - ScienceDirect
• Effect of aqueous and organic solvent extraction on in-vitro antimicrobial activity of two varieties of fresh ginger (Zingiber officinale) and garlic (Allium sativum) - ScienceDirect
• Immunomodulatory and anti-inflammatory therapeutic potential of gingerols and their nanoformulations
• Ginger supplement significantly reduced length of hospital stay in individuals with COVID-19 | Nutrition & Metabolism
• Evaluation of daily ginger consumption for the prevention of chronic diseases in adults: A cross-sectional study
• Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines

Lowers blood sugar

• The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials
• The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients - PMC

Increases autophagy

• [6]-Gingerol induces caspase 3 dependent apoptosis and autophagy in cancer cells: drug-DNA interaction and expression of certain signal genes in HeLa cells
• 6-Gingerol induces autophagy to protect HUVECs survival from apoptosis
• Ginger induces apoptosis and autophagocytosis in ovarian cancer cells
• [6]-Gingerol induces caspase 3 dependent apoptosis and autophagy in cancer cells: Drug–DNA interaction and expression of certain signal genes in HeLa cells

Improves heart disease risk factors

• The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials
• The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients - PMC
• The Effect of Ginger ( Zingiber officinale) on Improving Blood Lipids and Body Weight; A Systematic Review and Multivariate Meta-analysis of Clinical Trials

Gastrointestinal cancer prevention

• Ginger and Its Constituents: Role in Prevention and Treatment of Gastrointestinal Cancer - PMC
• Effects of Ginger Supplementation on Cell Cycle Biomarkers in the Normal-Appearing Colonic Mucosa of Patients at Increased Risk for Colorectal Cancer: Results from a Pilot, Randomized, Controlled Trial - PMC

Improves brain function, neuroprotective, anti-Alzheimers

• Ginger components as new leads for the design and development of novel multi-targeted anti-Alzheimer’s drugs: a computational investigation - PMC

Scroll down to find many different sections in bold containing supporting clinical research studies within each category.

Reduces inflammation throughout the body

• The anti-inflammatory activity of curcumin is mediated by its oxidative metabolites
• Antioxidant and anti-inflammatory properties of curcumin

Increases autophagy

• Curcumin Induces Autophagy, Apoptosis, and Cell Cycle Arrest in Human Pancreatic Cancer Cells - PMC
• Curcumin: A naturally occurring autophagy modulator
• Curcumin, a Multifaceted Hormetic Agent, Mediates an Intricate Crosstalk between Mitochondrial Turnover, Autophagy, and Apoptosis
• Curcumin-induced autophagy contributes to the decreased survival of oral cancer cells - ScienceDirect
• Curcumin Induces Cross-Regulation Between Autophagy and Apoptosis in Uterine Leiomyosarcoma Cells | International Journal of Gynecologic Cancer

Antioxidant

• Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications
• Antioxidant and anti-inflammatory properties of curcumin

Improves brain function, attention, and memory

• Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial - ScienceDirect
• Curcumin Enhances Neurogenesis and Cognition in Aged Rats: Implications for Transcriptional Interactions Related to Growth and Synaptic Plasticity - PMC

Improves mood, anti-depressive, increases serotonin and dopamine

• Antidepressant activity of curcumin: involvement of serotonin and dopamine system | SpringerLink
• Potentials of Curcumin as an Antidepressant
• Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial
• Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study
• Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population
• Curcumin for the treatment of major depression: A randomised, double-blind, placebo controlled study - ScienceDirect
• Curcumin treatment leads to better cognitive and mood function in a model of Gulf War Illness with enhanced neurogenesis, and alleviation of inflammation and mitochondrial dysfunction in the hippocampus - ScienceDirect
• Curcumin for depression: a meta-analysis
• Clinical Use of Curcumin in Depression: A Meta-Analysis - ScienceDirect
• Curcumin in depressive disorders: An overview of potential mechanisms, preclinical and clinical findings - ScienceDirect
• A systematic review of the antidepressant effects of curcumin: Beyond monoamines theory - Julia Novaes Matias, Gabriela Achete, Gyovanna Sorrentino dos Santos Campanari, Élen Landgraf Guiguer, Adriano Cressoni Araújo, Daiene Santos Buglio, Sandra Maria Barbalho, 2021

Anti-aging, improved longevity

• The promise of slow down ageing may come from curcumin
• Curcumin, inflammation, ageing and age-related diseases

Reduces joint pain and arthritis

• A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis
• Product-evaluation registry of Meriva®, a curcumin-phosphatidylcholine complex, for the complementary management of osteoarthritis

Neuroprotective, anti-Alzheimers

• Use of curcumin in diagnosis, prevention, and treatment of Alzheimer's disease - PMC
• Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer's disease patients
• Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial - ScienceDirect
• Lower brain-derived neurotrophic factor levels are associated with age-related memory impairment in community-dwelling older adults: the Sefuri study | Scientific Reports
• Curcumin Alters Neural Plasticity and Viability of Intact Hippocampal Circuits and Attenuates Behavioral Despair and COX-2 Expression in Chronically Stressed Rats

Improves heart health

• Effects of curcuminoids on frequency of acute myocardial infarction after coronary artery bypass grafting
• Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women
• Therapeutic Applications of Curcumin Nanomedicine Formulations in Cardiovascular Diseases
• Curcumin and Endothelial Function: Evidence and Mechanisms of Protective Effects
• Curcumin as a potential protective compound against cardiac diseases

Cancer prevention

• Phase IIa clinical trial of curcumin for the prevention of colorectal neoplasia
• Curcumin and Cancer - PMC
• Curcumin inhibits angiogenesis in endothelial cells using downregulation of the PI3K/Akt signaling pathway - ScienceDirect

Scroll down to find many different sections in bold containing supporting clinical research studies within each category.

Increases nutrient absorption by 2,000%

• Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers
• Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials - PMC
• Quantum Chemical and Docking Insights into Bioavailability Enhancement of Curcumin by Piperine in Pepper
• Black pepper and health claims: a comprehensive treatise

Increases autophagy

• Piperine induces autophagy by enhancing protein phosphotase 2A activity in a rotenone-induced Parkinson's disease model - PMC
• Piperine Induces Apoptosis and Autophagy in HSC-3 Human Oral Cancer Cells by Regulating PI3K Signaling Pathway

Antioxidants and reduced oxidative stress

• Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high fat diet induced oxidative stress

Anti Inflammatory 

• Chronic diseases, inflammation, and spices: how are they linked?
• Piperine ameliorates oxidative stress, inflammation and histological outcome in collagen induced arthritis

Improved respiratory function

• Piperine inhibits eosinophil infiltration and airway hyperresponsiveness by suppressing T cell activity and Th2 cytokine production in the ovalbumin-induced asthma model
• Antiallergic effect of piperine on ovalbumin-induced allergic rhinitis in mice

Boosts brain function and neuroprotective

• Neuroprotection by spice-derived nutraceuticals: you are what you eat!
• Neuroprotective effects of piperine on the 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine-induced Parkinson's disease mouse model
• Methanolic extract of Piper nigrum fruits improves memory impairment by decreasing brain oxidative stress in amyloid beta(1-42) rat model of Alzheimer's disease
• Preventive role of Indian black pepper in animal models of Alzheimer's disease
• β-Amyloid peptides and amyloid plaques in Alzheimer's disease

Improved insulin sensitivity, as well as blood sugar regulation and metabolism

• Piperine lowers the serum concentrations of thyroid hormones, glucose and hepatic 5'D activity in adult male mice
• Novel Piperine Derivatives with Antidiabetic Effect as PPAR-γ Agonists
• Evaluation of the effect of piperine per se on blood glucose level in alloxan-induced diabetic mice
• Piperine Promotes Glucose Uptake through ROS-Dependent Activation of the CAMKK/AMPK Signaling Pathway in Skeletal Muscle
• Improvement in insulin resistance and favourable changes in plasma inflammatory adipokines after weight loss associated with two months' consumption of a combination of bioactive food ingredients in overweight subjects

Lowers cholesterol

• Piper species protect cardiac, hepatic and renal antioxidant status of atherogenic diet fed hamsters
• Black pepper and piperine reduce cholesterol uptake and enhance translocation of cholesterol transporter proteins
• Effects of Piper nigrum extracts: Restorative perspectives of high-fat diet-induced changes on lipid profile, body composition, and hormones in Sprague-Dawley rats

Cancer Prevention

• Spices for Prevention and Treatment of Cancers
• Cancer Chemoprevention and Piperine: Molecular Mechanisms and Therapeutic Opportunities
• Potential of piperine in modulation of voltage-gated K+ current and its influences on cell cycle arrest and apoptosis in human prostate cancer cells
• Antitumor efficacy of piperine in the treatment of human HER2-overexpressing breast cancer cells
• Piperine, an alkaloid from black pepper, inhibits growth of human colon cancer cells via G1 arrest and apoptosis triggered by endoplasmic reticulum stress
• Anticarcinogenic Effect of Spices Due to Phenolic and Flavonoid Compounds-In Vitro Evaluation on Prostate Cells
• Piperine enhances the efficacy of TRAIL-based therapy for triple-negative breast cancer cells

Promotes gut health

• Black pepper and health claims: a comprehensive treatise
• Prebiotic Potential and Chemical Composition of Seven Culinary Spice Extracts

Pain and discomfort relieve 

• Analgesic and anti-inflammatory activities of Piper nigrum L
• The analgesic and anticonvulsant effects of piperine in mice

Appetite suppressant 

• Black pepper-based beverage induced appetite-suppressing effects without altering postprandial glycaemia, gut and thyroid hormones or gastrointestinal well-being: a randomized crossover study in healthy subjects
• Acute effects of mustard, horseradish, black pepper and ginger on energy expenditure, appetite, ad libitum energy intake and energy balance in human subjects

Aids digestion, increases digestive enzymes, improves gut health

• Capsaicin, the Spicy Ingredient of Chili Peppers: Effects on Gastrointestinal Tract and Composition of Gut Microbiota at Various Dosages
• Capsaicin—the spicy ingredient of chili peppers: A review of the gastrointestinal effects and mechanisms - ScienceDirect
• Dietary Capsaicin: A Spicy Way to Improve Cardio-Metabolic Health?
• Review article Beneficial effects of dietary capsaicin in gastrointestinal health and disease
• Capsaicin and Gut Microbiota in Health and Disease

Aids in weight loss and increases metabolism

• Could capsaicinoids help to support weight management? A systematic review and meta-analysis of energy intake data
• The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans
• Effects of red-pepper diet on the energy metabolism in men
• Effects of red pepper added to high-fat and high-carbohydrate meals on energy metabolism and substrate utilization in Japanese women
• Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects
• Effects of capsinoid ingestion on energy expenditure and lipid oxidation at rest and during exercise
• Effects of dihydrocapsiate on adaptive and diet-induced thermogenesis with a high protein very low calorie diet: a randomized control trial
• Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans
• The effects of hedonically acceptable red pepper doses on thermogenesis and appetite
• Antioxidant, Anti-Obesity, Nutritional and Other Beneficial Effects of Different Chili Pepper: A Review - PMC.

Relieves pain and discomfort, reduces hunger, increases satiety, satisfaction, and dopamine

• Capsaicin: Current Understanding of Its Mechanisms and Therapy of Pain and Other Pre-Clinical and Clinical Uses
• Unravelling the Mystery of Capsaicin: A Tool to Understand and Treat Pain | Pharmacological Reviews
• Capsaicin prevents degeneration of dopamine neurons by inhibiting glial activation and oxidative stress in the MPTP model of Parkinson's disease
• Beneficial Effects of Capsaicin in Disorders of the Central Nervous System
• Capsaicin increases sensation of fullness in energy balance, and decreases desire to eat after dinner in negative energy balance - ScienceDirect
• Sensory and gastrointestinal satiety effects of capsaicin on food intake | International Journal of Obesity
• Capsaicin-induced satiety is associated with gastrointestinal distress but not with the release of satiety hormones - ScienceDirect
• Acute administration of capsaicin increases resting energy expenditure in young obese subjects without affecting energy intake, appetite, and circulating levels of orexigenic/anorexigenic peptides - ScienceDirect

Lowers blood sugar and increases insulin sensitivity

• The effect of capsaicin on blood glucose, plasma insulin levels and insulin binding in dog models
• Capsiate improves glucose metabolism by improving insulin sensitivity better than capsaicin in diabetic rats - ScienceDirect
• Effect of Capsicum annuum on Blood Glucose Level
• Capsaicin and glucose absorption and utilization in healthy human subjects - ScienceDirect
• The Effect of Capsaicin Supplementation on Fasting and Postprandial Blood Glucose and Insulin: A Systematic Review and Meta-Analysis.
• Modulating effects of capsaicin on glucose homeostasis and the underlying mechanism
• Capsaicin in Metabolic Syndrome
• Dietary Capsaicin Reduces Obesity‐induced Insulin Resistance and Hepatic Steatosis in Obese Mice Fed a High‐fat Diet - Kang

Improves immunity, helps fight infection, cold, and flu, and promotes red blood cell growth

• Dietary Capsaicin and Immune System | Annals of the Romanian Society for Cell Biology
• The Effect of Capsaicin on Growth Performance, Antioxidant Capacity, Immunity and Gut Micro-Organisms of Calves
• CAPSAICIN SHORT TERM ADMINISTRATION EFFECT ON DIFFERENT IMMUNE PARAMETERS
• Capsaicin Nasal Spray Showed Significant And Rapid Relief In All Nasal Symptoms In Subjects With Non-Allergic Rhinitis - Journal of Allergy and Clinical Immunology
• Stability of cough reflex sensitivity during viral upper respiratory tract infection (common cold) - ScienceDirect
• Natural Remedies for the Relief of Cold and Flu Symptoms: The Evidence for Garlic, Onion, Chilli and Chocolate
• The Anti-Flu Diet

Antioxidant, antiinflammatory, neuroprotective, and may improve longevity

• People who eat chili pepper may live longer? | ScienceDaily
• Chili Pepper Consumption and Mortality in Italian Adults | Journal of the American College of Cardiology
• Influence of Dietary Capsaicin on Redox Status in Red Blood Cells During Human Aging
• Effect of capsaicin on the oxidative stress and dopamine content in the transgenic Drosophila model of Parkinson’s disease in: Acta Biologica Hungarica Volume 69 Issue 2 (2018)

Anti-inflammatory and improved tissue healing

• Anti-inflammatory and anti-ulcer activities of carvacrol, a monoterpene present in the essential oil of oregano
• Effects of a Combination of Thyme and Oregano Essential Oils on TNBS-Induced Colitis in Mice - PMC
• Antioxidant and Antiinflammatory Activities of Oregano Extract
• Oregano (Origanum vulgare L.) essential oil provides anti-inflammatory activity and facilitates wound healing in a human keratinocytes cell model - ScienceDirect

Antioxidant

• Nutrient antioxidants in oregano
• Antioxidant activity of fractions from oregano essential oils obtained by molecular distillation
• [Oregano essential oil as an inhibitor of higher fatty acid oxidation]

Antibacterial, antiviral, helps fight infections

• [The antibacterial activity of oregano essential oil (Origanum heracleoticum L.) against clinical strains of Escherichia coli and Pseudomonas aeruginosa]
• Antibacterial activity of oregano (Origanum vulgare Linn.) against gram positive bacteria
• Antimicrobial activity of essential oils of cultivated oregano (Origanum vulgare), sage (Salvia officinalis), and thyme (Thymus vulgaris) against clinical isolates of Escherichia coli, Klebsiella oxytoca, and Klebsiella pneumoniae - PMC
• Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus
• Inhibition of herpes simplex virus type 1 by thymol-related monoterpenoids

Enhanced cognitive function, improved memory, neuroprotective, and improved sleep

• Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma
• The role of acetylcholine in learning and memory
• Effect of aromatherapy on patients with Alzheimer's disease
• Acute ingestion of rosemary water: Evidence of cognitive and cerebrovascular effects in healthy adults - Mark Moss, Ellen Smith, Matthew Milner, Jemma McCready, 2018
• Rosmarinus officinalis L. leaf extract improves memory impairment and affects acetylcholinesterase and butyrylcholinesterase activities in rat brain
• Short-Term Study on the Effects of Rosemary on Cognitive Function in an Elderly Population | Journal of Medicinal Food
• Impact of a Dietary Supplement Containing Rosemary and Daylily on Biochemical Markers of Cognitive Health, Sleep Quality and Related Variables in Men and Women
• Plant Extracts for Sleep Disturbances: A Systematic Review
• Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders
• Effects of Continuous Intake of Rosemary Extracts on Mental Health in Working Generation Healthy Japanese Men: Post-Hoc Testing of a Randomized Controlled Trial
• Rosmarinic Acid - A Potential Therapeutic Agent for Sleep Disorders
• Neuroprotective Potential of Aromatic Herbs: Rosemary, Sage, and Lavender
• Effects of Rosmarinus officinalis L. on memory performance, anxiety, depression, and sleep quality in university students: A randomized clinical trial - ScienceDirect
  

Pain reduction, improved mood, and reduced stress

• Analgesic effects of rosemary essential oil and its interactions with codeine and paracetamol in mice
• Effects of aromatherapy acupressure on hemiplegic shoulder pain and motor power in stroke patients: a pilot study
• The effects of lavender and rosemary essential oils on test-taking anxiety among graduate nursing students
• Finger pulse volume as a measure of anxiety in response to evaluative threat
• Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva
• EFFECTS OF CORTISOL ON PHYSICAL AND PSYCHOLOGICAL ASPECTS OF THE BODY AND EFFECTIVE WAYS BY WHICH ONE CAN REDUCE STRESS

Increased fat burning, increased metabolism, improved digestive health

• Rosemary (Rosmarinus officinalis) as a potential therapeutic plant in metabolic syndrome: a review | Naunyn-Schmiedeberg's Archives of Pharmacology
• Rosemary (Rosmarinus officinalis L.) Extract Regulates Glucose and Lipid Metabolism by Activating AMPK and PPAR Pathways in HepG2 Cells | Journal of Agricultural and Food Chemistry
• Rosemary (Rosmarinus officinalis) as a functional ingredient: recent scientific evidence - ScienceDirect
• Preventive and protective properties of rosemary (Rosmarinus officinalis L.) in obesity and diabetes mellitus of metabolic disorders: a brief review - ScienceDirect
• Regulation effects of rosemary (Rosmarinus officinalis Linn.) on hepatic lipid metabolism in OA induced NAFLD rats

Antibacterial, helps fight infections

• Antibacterial Activity of Thyme and Lavender Essential Oils: Ingenta Connect
• Decoction, infusion and hydroalcoholic extract of cultivated thyme: Antioxidant and antibacterial activities, and phenolic characterisation - ScienceDirect
• Antioxidant and antibacterial activities of Thymus vulgaris L.

Mucus clearance and respiratory health

• The Effect of Thyme Extract on β 2 -Receptors and Mucociliary Clearance
• Thyme extract increases mucociliary-beating frequency in primary cell lines from chronic obstructive pulmonary disease patients - ScienceDirect
• Impact of Thymol in Thyme Extracts on Their Antispasmodic Action and Ciliary Clearance
• Evaluations of thyme extract effects in human normal bronchial and tracheal epithelial cell lines and in human lung cancer cell line - ScienceDirect

Fat burning, weight loss, metabolic health, and increased endurance

• Effect of thyme extract supplementation on lipid peroxidation, antioxidant capacity, PGC-1α content and endurance exercise performance in rats | Journal of the International Society of Sports Nutrition
• Full article: Thyme (Thymus vulgaris) extract consumption darkens liver, lowers blood cholesterol, proportional liver and abdominal fat weights in broiler chickens
• https://academic.oup.com/jpp/article-abstract/76/5/534/7451118
• Thyme Extract Alleviates High-Fat Diet-Induced Obesity and Gut Dysfunction
• Thyme oxymel by improving of inflammation, oxidative stress, dyslipidemia and homeostasis of some trace elements ameliorates obesity induced by high-fructose/fat diet in male rat - ScienceDirect

Antioxidant effects

• Antioxidant potential of thyme extract: alleviation of N-nitrosodiethylamine-induced oxidative stress - P Rana, G Soni, 2008
• Antioxidant activity and free radical‐scavenging capacity of ethanolic extracts of thyme, oregano, and marjoram - Amarowicz - 2009 - European Journal of Lipid Science and Technology - Wiley Online Library
• Evaluation of protective and antioxidant activity of thyme (Thymus vulgaris) extract on paracetamol-induced toxicity in rats.
• Thymol, thyme, and other plant sources: Health and potential uses
• Modulating Effects of Thyme and Its Major Ingredients on Oxidative DNA Damage in Human Lymphocytes

Increased oxygen capacity and improved athletic performance

• Garlic supplementation attenuates cycling exercise-induced oxidative inflammation but fails to improve time trial performance in healthy adults - PMC
• Effects of Low Temperature-Aged Garlic on Exercise Performance and Fatigue in Mice
• Historical perspective on the use of garlic
• The effects of acute garlic supplementation on the fibrinolytic and vasoreactive response to exercise - PMC

Immune boosting and antiviral properties

• Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data
• Aged Garlic Extract Modifies Human Immunity - ScienceDirect
• Infections in the Elderly Critically-Ill Patients - PMC

Lowers blood pressure, improved cholesterol, reduced risk of heart disease

• Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis - PMC
• Potential benefits of garlic and other dietary supplements for the management of hypertension - PMC
• Anti-hyperlipidemia of garlic by reducing the level of total cholesterol and low-density lipoprotein - PMC
• Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review - ScienceDirect

Antioxidant, neuroprotective, and may improve longevity

• Protective Effects of AGE and Its Components on Neuroinflammation and Neurodegeneration | NeuroMolecular Medicine
• The effects of garlic supplementation on oxidative stress markers: A systematic review and meta-analysis of randomized controlled trials - ScienceDirect
• Therapeutic Potential of Allicin and Aged Garlic Extract in Alzheimer’s Disease - PMC
• Benefits of aged garlic extract on Alzheimer's disease: Possible mechanisms of action - PMC
• Garlic Consumption and All-Cause Mortality among Chinese Oldest-Old Individuals: A Population-Based Cohort Study - PMC
• Infections in the Elderly Critically-Ill Patients - PMC

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