Browse the evidence

A personalized mHealth intervention combining a smartphone app with health coaching and goal-setting improves health-related quality of life and cardiovascular risk factors in working adults compared to a control group.

To improve your health using technology, look for programs that combine an app with human support (like a health coach) and clear weekly goals. This study tests a platform that lets you choose from various health services (gym passes, apps, bands) tailored to your specific needs (diet, sleep, stress). The key is the personalized, multi-component approach rather than just downloading a single app.

Low physical activity is a strong independent risk factor for Type 2 Diabetes Mellitus (T2DM) mortality, with an association magnitude of 2.4 per 100,000 persons, which is higher than dietary risks (1.4) and smoking (0.8).

Prioritize increasing your daily physical activity levels. This study identifies physical inactivity as a stronger predictor of T2DM mortality than dietary risks or smoking. You do not need a specific exercise regimen to benefit; simply reducing sedentary time and increasing movement can significantly lower your risk of dying from diabetes-related causes.

Powerlifters can achieve meaningful increases in 1-repetition-maximum (1RM) strength by performing approximately 3–6 working sets of 1–5 repetitions per week per powerlift, using loads above 80% 1RM at an RPE of 7.5–9.5 for 6–12 weeks.

If you are a powerlifter short on time, you can still get stronger by focusing on just 3-6 hard sets of 1-5 reps per week for each lift (squat, bench, deadlift). Keep the weight heavy (over 80% of your max) and stop when you feel you could do 2-5 more reps (RPE 7.5-9.5). Do this over 6-12 weeks. You can add a few lighter accessory exercises if you want, but the main lifts are the priority.

Adjunctive telephone and text message support improves behavioral adherence and clinical outcomes (weight loss, self-efficacy) in adults with class III obesity compared to standard community-based care alone.

Use simple, low-tech tools like SMS and phone calls instead of complex apps for obesity management, especially for those with low tech literacy. Personalize the content and timing of messages to fit the individual's lifestyle, and ensure the support feels genuine and non-judgmental. Consider a gradual tapering of support rather than stopping abruptly to prevent relapse.

A digitally enabled cardiometabolic lifestyle intervention involving personalized coaching on nutrition and physical activity significantly improves lipid profiles (total cholesterol, LDL, triglycerides, HDL) in adults with baseline dyslipidemia.

If you have high cholesterol or triglycerides, a structured 16-week program that combines digital tracking with regular coaching from health professionals can significantly improve your lipid levels. Focus on the specific dietary and activity advice provided for your risk profile rather than generic advice.

Resistance training with heavy loads performed at maximal volitional velocity yields superior power gains compared to light-load power training, contradicting the view that lighter loads are inherently superior for power output.

To build power, you must lift heavy weights (relative to your strength) but move them as fast as you possibly can. Do not move slowly even if the weight is heavy. The speed of your intent matters more than the absolute weight number for power development.

Powerlifters commonly use IIFYM (If It Fits Your Macros) and flexible dieting as long-term nutritional strategies to support performance and body composition goals across competitive phases.

If you are a competitive powerlifter, you do not need to eliminate entire food groups to succeed. Many successful lifters use IIFYM (tracking macros without food restrictions) to maintain adherence and performance. Focus on hitting your protein, carb, and fat targets while allowing flexibility in food choices to support long-term consistency.

High-intensity functional training (HIFT) is a time-efficient exercise modality that elicits positive affect and improves fitness and glucose metabolism in individuals with metabolic syndrome, potentially mitigating barriers to exercise adherence such as lack of enjoyment and time constraints.

If you struggle with sticking to an exercise routine because you feel you don't have time or you find it boring, try High-Intensity Functional Training (HIFT). It involves short, intense workouts (under an hour) using bodyweight and simple equipment, often in a group setting. This approach is designed to be more enjoyable and time-efficient, which may help you stick with it longer and improve your metabolic health markers like blood sugar and lipids.

High-intensity behavioral therapy (IBT) delivered in primary care settings produces clinically significant weight loss and improvements in metabolic markers (HbA1c, blood pressure).

To manage weight effectively in primary care, engage in a structured behavioral therapy program that includes regular counseling, nutrition education, and goal setting. The program described offers 26 sessions over a year, combining individual and group visits. While financial barriers exist, the health benefits, including weight loss and improved blood pressure and blood sugar, make it a viable option for those who can access it.

Telemedicine-based health coaching delivered via videoconferencing induces significantly greater weight loss and improves insulin sensitivity (HOMA-IR) compared to in-person coaching or no coaching in obese adults.

If you are obese and struggle with weight loss, try a telemedicine health coaching program that uses weekly video calls and remote monitoring (scales/step counters). This approach may be more effective than in-person visits because it removes travel barriers, leading to better attendance and greater weight loss.

Telemedicine-based health coaching significantly increases daily physical activity (steps/day) compared to in-person coaching and no coaching.

Use a telemedicine coaching program that tracks your steps and sets weekly physical activity goals. This method helps you stay active by providing regular feedback and support without the hassle of traveling to appointments.

An individualized dietary intervention combining energy-restricted meal plans with group-based behavioral support and close monitoring achieves significant, sustained weight loss in postmenopausal women with overweight.

For postmenopausal women with overweight, sustainable weight loss is best achieved through a personalized diet plan that respects your food preferences, rather than a generic diet. This plan should include a moderate caloric deficit (approx. 750 kcal/day), potentially using meal replacements initially, and crucially, requires strong social support through group sessions and regular check-ins with a nutritionist to maintain motivation and address challenges like shake fatigue.

Personalized coaching within the program significantly improves behavioral parameters, including quality of life, nutritional habits (Nutriscore), and motivation to change (Prochaska Di Clemente Scale), compared to medical observation alone.

Sustainable weight loss requires behavioral support. Regular coaching improves quality of life, nutritional awareness, and motivation, which are critical for maintaining weight loss.

Using electric bicycles for commuting and daily travel elicits a moderate-to-vigorous heart rate response (approx. 75% of max) and improves aerobic fitness in people with Type 2 diabetes, making it a viable health intervention.

If you have Type 2 diabetes and find traditional cycling too strenuous or hilly, try an electric bicycle. Use it for commuting or short trips. The study shows this can raise your heart rate to a beneficial level (similar to moderate exercise) and improve fitness, even if you are not used to cycling. Start with short rides and focus on consistency.

Maintaining sustained physical activity (moderate or vigorous) before and after a new diabetes diagnosis significantly reduces the risk of Major Adverse Cardiovascular Events (MACE) compared to sustained inactivity.

If you have been newly diagnosed with diabetes, maintaining your physical activity levels is crucial for protecting your heart. You do not need to perform extreme workouts; moderate activities like brisk walking for 30 minutes or vigorous activities like running for 20 minutes, performed regularly, significantly lower your risk of major cardiovascular events. If you were previously inactive, starting any form of physical activity—even light walking—is highly beneficial and can reduce your risk even more than if you had been active before. The key is consistency and avoiding a return to a sedentary lifestyle.

Transitioning from an inactive to an active physical activity state after a diabetes diagnosis yields the lowest risk of Major Adverse Cardiovascular Events (MACE), even lower than maintaining activity.

If you were not active before your diabetes diagnosis, starting now is the single best thing you can do for your heart health. The study found that people who went from being inactive to becoming active after diagnosis had the lowest risk of cardiovascular events—lower than those who were already active. Do not feel discouraged by your past inactivity; initiating moderate or vigorous exercise now offers a massive protective benefit.

In obese individuals with newly diagnosed diabetes, physical activity significantly reduces the risk of Major Adverse Cardiovascular Events (MACE), regardless of whether the activity occurred before or after diagnosis.

If you are obese and have diabetes, physical activity is a powerful tool to protect your heart. The study shows that being active significantly lowers your risk of cardiovascular events, whether you were active before or after your diagnosis. You do not need to lose weight first to see benefits; starting or maintaining exercise now is critical for your health.

Self-monitoring interventions (e.g., daily weighing, phone calls, mailings) during the holiday season can prevent or significantly reduce weight gain in adults.

If you are trying to lose weight, do not rely on willpower alone during the holidays. Use a structured self-monitoring plan, such as daily weighing or receiving regular reminders via phone or mail, to help maintain your weight.

Adding wearable activity tracking with behavioral feedback to structured exercise increases daily step counts and reduces systolic blood pressure in older adults with elevated cardiovascular disease risk compared to exercise alone.

For older adults at high risk of heart disease, simply exercising twice a week may not be enough. Adding a simple wearable step counter and receiving weekly check-ins to discuss how to move more during the day can help increase daily steps and lower blood pressure. The key is consistent wear and human support to troubleshoot the device.

AI-powered virtual health coaches (e.g., chatbots like Paola) combined with wearables can significantly improve physical activity, dietary adherence, and reduce weight and waist circumference in inactive adults aged 45-75.

For adults over 45 who are inactive, using an AI-powered health app with a wearable tracker can significantly boost physical activity and improve diet. Look for programs that offer a chatbot for guidance and track your activity automatically. This approach can lead to modest but meaningful weight loss and waist reduction without needing intensive in-person counseling.

Group-based weight management programmes with intensive, face-to-face support and a focus on group identity and accountability are more acceptable and feasible for adults with severe obesity (BMI ≥35 kg/m²) than remote or less intensive interventions.

If you have severe obesity, look for a weight management programme that is group-based and offers intensive, face-to-face support. The social aspect and accountability to a group with similar experiences can be a powerful motivator. However, be aware that if you have significant physical pain or mental health challenges, you may need a programme that offers flexibility or private options, as standard group activities might not suit everyone.

Videoconference-delivered Group Lifestyle Balance (GLB) weight loss intervention achieves statistically equivalent weight loss and higher retention rates compared to traditional in-person delivery over a 12-week period.

If you struggle with attending in-person weight loss classes due to busy schedules or frequent moves, a videoconference-based program like GLB is a viable alternative. This study shows that remote delivery can result in the same amount of weight loss (approx. 5-6% body weight) as in-person classes, while actually keeping more people in the program. To replicate this, you need a reliable internet connection and a smart scale that shares data with your counselor.

Videoconference-delivered group weight loss programs achieve clinically significant weight loss (mean 7.4% in completers) comparable to in-person delivery, with higher retention rates in videoconference formats.

If you are looking for a weight loss program, a videoconference-based group program can be just as effective as meeting in person. In fact, people in videoconference groups were more likely to stick with it and report their weight. Look for programs that offer weekly group support, clear nutritional guidelines (like high fiber and balanced macros), and tools for tracking progress. The format (online vs. in-person) matters less than the consistency of the support and the nutritional strategy.

Twelve weeks of supervised resistance training significantly improves physical performance and reduces frailty prevalence in post-hospitalized older adults, regardless of whether leucine-enriched whey protein is consumed post-exercise.

If you are an older adult recovering from hospitalization, start supervised resistance training twice a week. You do not need to buy leucine-enriched protein supplements to see improvements in your physical function and frailty status. The act of training itself is sufficient to drive significant recovery.