Browse the evidence

Higher daily physical activity in nonagenarians (90+ years) is positively associated with better physical functionality, specifically the ability to walk further in a timed test.

For those in their 90s, staying active is directly linked to maintaining the ability to move independently. Even small increases in daily activity (Physical Activity Level) correlate with walking further and having better physical functionality. Prioritize daily movement to preserve mobility.

Intensive lifestyle weight loss intervention is associated with a relative benefit in composite cognitive function for overweight individuals (BMI < 30 kg/m2) but not for obese individuals (BMI ≥ 30 kg/m2).

If you are overweight (BMI < 30) with type 2 diabetes, an intensive 8-year weight loss program may offer cognitive benefits. If you are obese (BMI ≥ 30), the same program may not improve cognitive function, possibly because you remain obese after weight loss. Aim for significant weight reduction, potentially aiming for normal weight if possible.

Short-term caloric restriction is insufficient for managing obesity because it fails to target the underlying mechanisms of the disease, whereas personalized, lifelong nutrition management is required.

Avoid 'diets' that end after a few weeks. Focus on a personalized, sustainable eating pattern that you can maintain for life to manage your weight and metabolic health.

Continuous Glucose Monitoring (CGM) is a mainstay of diabetes management that improves glycemic control by tracking time in range and tailoring drug regimens, and serves as a motivational tool for lifestyle choices.

If you have diabetes, ask about Continuous Glucose Monitoring (CGM). It helps you and your doctor adjust medications and see how food and exercise affect your blood sugar in real-time.

12 weeks of 500 mg/day Sensoril supplementation improves perceived recovery scores and prevents the increase in perceived soreness seen with placebo in recreationally active men.

If you struggle with feeling sore or recovering slowly from workouts, 500 mg/day of Sensoril may help you feel more recovered and less sore after 12 weeks of training. This can help you stay consistent with your training schedule.

Implementing tiered or absolute sugar content taxes on sugar-sweetened beverages (SSBs) generates greater health gains and cost savings than volume-based taxes by incentivizing industry reformulation to reduce added sugar content.

For policymakers, adopting a tiered or absolute sugar tax is more effective than a flat volume tax because it forces manufacturers to reduce sugar in their products, leading to greater health benefits and cost savings for the healthcare system.

Discontinuation of GLP-1 therapy for obesity leads to significant weight regain (up to two-thirds of lost weight within one year), even when accompanied by conventional nutritional counseling, highlighting the need for long-term lifestyle support.

If you stop taking your GLP-1 medication, you will likely regain a significant portion of the weight you lost, even if you try to eat well. This is because the medication helps manage hunger signals that return when you stop taking it. To maintain your weight loss, you need a robust, long-term lifestyle plan, not just standard diet advice, and you may need to stay on the medication long-term.

Participation in a structured Patient Empowerment Programme (PEP) for type 2 diabetes reduces all-cause mortality and cardiovascular disease events compared to usual primary care.

If you have Type 2 Diabetes, enrolling in a structured, professional-led education program (like the Patient Empowerment Programme) can significantly lower your risk of dying from any cause or having a heart attack or stroke compared to receiving standard care alone. The program focuses on teaching you skills to manage your disease and make lifestyle changes.

Major weight variability (cycling) after type 2 diabetes diagnosis is independently associated with poorer survival and increased cardiovascular risk, whereas steady weight loss or stability is associated with better glycaemic control.

If you have type 2 diabetes, maintaining a steady weight (even if you don't lose much) is likely safer for your heart and longevity than experiencing large swings. If you do lose weight, aim for a slow, steady decline rather than yo-yo dieting. Monitor your weight consistency, not just the number on the scale.

Behavioral weight management interventions (WLs and WLMs) generally do not exacerbate health inequalities, as most trials find no significant gradient in uptake, adherence, or outcomes across socioeconomic and demographic groups.

Most behavioral weight loss programs work similarly across different social groups. If you are from a disadvantaged background, do not assume the program will fail you; most evidence shows no difference in outcome compared to advantaged groups. However, if you do struggle with adherence, it may be because the program requires high personal agency (time/education) which might be a barrier for you.

In a 6-month worksite weight loss intervention, a decrease in hunger was the only eating behavior construct that significantly predicted weight loss when controlling for attendance and self-monitoring, whereas changes in restraint and disinhibition were not significant predictors in the final multivariate model.

To maximize weight loss success in a structured program, prioritize strategies that reduce hunger (such as high-fiber, high-protein meals and proper meal timing) over strict cognitive restraint. While attending meetings and monitoring weight are important, the ability to manage hunger levels appears to be the critical behavioral factor that determines how much weight you will lose.

Binge Eating Disorder (BED) in patients with Type 2 Diabetes (T2DM) is associated with poorer glycemic control, specifically higher HbA1c levels and increased insulin resistance, independent of BMI in some contexts.

If you have T2DM and struggle with binge eating, addressing the binge episodes is crucial for your blood sugar control. The paper indicates that frequent binges are linked to higher HbA1c and insulin resistance, even when accounting for weight. You should discuss these behaviors with your healthcare provider openly, as they are a known medical risk factor, not a personal failing, and treating BED can improve your diabetes outcomes.

Mandatory labeling of added sugars on packaged foods and beverages leads to reduced consumption, resulting in significant prevention of cardiovascular disease and type 2 diabetes cases, along with net healthcare cost savings.

Support the timely implementation of FDA added sugar labeling on packaged foods. This policy leverages consumer choice to reduce sugar intake, which directly lowers the risk of heart disease and diabetes while saving billions in healthcare costs. The benefits are maximized when the label also encourages manufacturers to reformulate products to contain less sugar.

Higher baseline levels of food addiction, as measured by the Yale Food Addiction Scale, are associated with increased odds of both trial attrition and 12-month weight gain in behavioral weight-loss interventions.

If you struggle with intense cravings or loss of control over certain foods, standard willpower-based dieting may fail. Consider interventions that reduce exposure to triggering foods, such as meal replacements or highly structured meal plans, to bypass the need for constant decision-making.

Higher baseline self-efficacy for nutrition change and higher outcome expectations are associated with increased odds of trial attrition, suggesting that overconfidence may lead to disappointment and dropout when weight loss is slower than expected.

If you are highly confident in your ability to lose weight, be aware that unrealistic expectations can lead to dropout if progress is slow. Focus on building sustainable habits rather than rapid results to maintain long-term engagement.

Identifying as non-Hispanic white, being married or living with a partner, and having higher family encouragement are associated with lower odds of 12-month weight gain among trial completers.

If you lack strong social support at home, actively seek external accountability through group programs, friends, or coaches to replicate the support structure provided by marriage or family.

Implementing a 20% tax on sugar-sweetened beverages (SSBs) significantly reduces SSB intake, with the magnitude of reduction being highest in low-income countries and among young adults.

For policymakers, a 20% tax on sugary drinks is a highly effective tool, especially in lower-income countries where it can reduce consumption by 15-24%. In wealthier nations, the effect is smaller (around 7-8%) and may require larger taxes or combined interventions like education campaigns to be effective for older demographics.

Bariatric surgery alters food preference and hedonic response, reducing the appeal of high-calorie, high-sugar foods and increasing preference for low-fat foods, which contributes to sustained weight loss.

After surgery, your brain's reward system for food changes. You may naturally find high-sugar and high-fat foods less appealing, which helps you stick to a healthier diet. This is a biological shift, not just willpower.

Autonomously motivated (self-determined) behavioral change is more sustainable and leads to better health outcomes than externally motivated change.

To make lasting health changes, you must connect them to your own values, not just your doctor's orders. Ask yourself why this change matters to you personally. If the reason is external (e.g., 'to please my doctor'), it is less likely to stick. Focus on intrinsic reasons (e.g., 'to play with my kids').

Weight stigma and the perception of being 'too fat' drive dieting behavior, which in turn leads to obesity, regardless of actual BMI.

Recognize that feeling 'too fat' is often a result of social stigma, not health risk. This perception drives dieting, which the paper identifies as a primary cause of obesity. Addressing the stigma and stopping the dieting cycle is key to weight stability.

Weight maintainers in older adults with type 2 diabetes exhibit high variability in physical activity levels, with many maintaining >= 10% weight loss while engaging in less than the recommended 150-250 min/wk of MVPA.

If you have type 2 diabetes and are maintaining your weight, you do not need to force yourself to exercise 4+ hours a week if it is unsustainable. This study shows that many people maintain significant weight loss with less than 150 minutes of moderate-to-vigorous activity per week. Focus on what keeps your weight stable, whether that is moderate activity combined with strict diet, or other lifestyle factors. Do not let the lack of high-volume exercise invalidate your success.

High-frequency telephone-delivered lifestyle support (10 calls over 1 year) significantly reduces the incidence of type 2 diabetes in high-risk individuals with impaired fasting glucose, whereas low- or middle-frequency support does not.

If you are at high risk for type 2 diabetes (e.g., impaired fasting glucose), simply buying a scale or pedometer is not enough to prevent the disease. You need active, frequent support. A program involving monthly phone calls with a healthcare provider for a year, focusing on specific goals like weight loss and exercise, has been shown to significantly reduce your risk of developing diabetes.

Increasing the intensity of minimal intervention (from leaflets to multiple sessions of advice) and increasing the frequency of weigh-ins are both associated with greater weight loss in unadjusted models, but this association disappears when both factors are considered together.

While simply weighing yourself or getting brief advice can help you lose some weight, combining these strategies might not add extra benefit beyond what you get from just one. The key takeaway is that engagement itself drives weight loss, so focus on staying engaged rather than trying to optimize the specific type or frequency of minimal contact.

Maintaining non-smoking status, high diet quality, and high leisure-time physical activity significantly reduces the risk of atherothrombotic ischemic stroke, with benefits independent of established comorbidities.

To lower your risk of atherothrombotic stroke, focus on three key behaviors: do not smoke, maintain a high-quality diet (rich in fish, vegetables, fiber, and healthy fats), and engage in high levels of leisure-time physical activity. These benefits hold true even if you have existing conditions like high blood pressure or diabetes. Do not rely on BMI alone as a risk indicator; prioritize these active lifestyle factors.