Browse the evidence

A high-intensity, lifestyle-based obesity treatment program delivered in primary care clinics by embedded health coaches results in clinically significant weight loss (approx. 5%) over 24 months in underserved, low-income populations.

To lose weight effectively, especially if you are in a low-income or underserved area, you need more than just advice from your doctor. This program works by providing you with a dedicated health coach who meets with you weekly for the first six months and then monthly for the next 18 months. They help you set personal goals, provide you with meal-replacement shakes and portion-controlled foods for the first month, and teach you how to manage your diet and physical activity (aiming for 175 minutes of activity per week). You also get an electronic scale to track your weight daily, which helps your coach adjust your plan. This high-intensity support leads to significant, sustained weight loss over two years.

A home-based strength and balance retraining exercise program significantly reduces the rate of subsequent falls in community-dwelling older adults (aged ≥70) who have already experienced a fall, compared to usual geriatric care.

If you are over 70 and have fallen recently, ask your doctor about the Otago Exercise Program. It is a home-based routine of strength and balance exercises that you do 3 times a week, guided by a physical therapist. This specific program has been proven to significantly reduce the number of falls you might experience in the next year compared to standard medical care alone.

A 12-week semiautomated telecoaching intervention using a step counter and smartphone application significantly increases daily physical activity (steps and moderate intensity time) in patients with COPD compared to usual care.

If you have COPD, using a step counter and a smartphone app that sets and adjusts your daily step goals automatically can significantly increase your physical activity. This program works by providing feedback and coaching, helping you stay active even if you have severe symptoms. It is effective across different disease severities and can be used alongside your usual medical care.

Implementing a structured, EHR-driven care process (PATHWEIGH) in primary care mitigates population-level weight gain and increases the likelihood of patients receiving weight-related care, even among those who do not receive direct clinical intervention.

If you are a healthcare system, stop waiting for patients to ask for help. Use your electronic health records to flag patients with high BMI and prompt doctors to discuss weight. Educate your staff that obesity is a chronic disease, not a lifestyle failure. This simple process change can help patients lose weight even if they never see a specialist.

A 12-week smartphone app intervention promoting overall healthy eating habits (focusing on food patterns rather than specific nutrients) improves dietary intake and clinical markers in patients with type 2 diabetes.

Use a dedicated health app for 12 weeks that guides you through one healthy eating topic per week (like vegetables or sugar). The app provides daily reminders and feedback. This structured, behavior-focused approach is designed to help you build sustainable healthy habits without needing to count specific nutrients.

A phone-based intervention using Motivational Interviewing (MI) principles delivered by a trained nurse significantly improves adherence to Continuous Positive Airway Pressure (CPAP) therapy in patients with Obstructive Sleep Apnea Syndrome (OSAS) compared to usual care alone.

If you have sleep apnea and are struggling to use your CPAP machine, standard instructions might not be enough. This study suggests that talking with a nurse who uses Motivational Interviewing techniques—focusing on your reasons for wanting to get better and building your confidence—can help you stick with the therapy longer. The key is personalized support: if you are struggling early on, you get more frequent check-ins to help you overcome barriers.

Intensive health guidance using Internet of Things (IoT) devices providing real-time feedback from healthcare professionals improves glucose control (HbA1c) in type 2 diabetes outpatients compared to conventional self-management without feedback.

This paper describes a protocol for a digital health intervention. It suggests that using connected devices (scales, BP monitors, activity trackers) that transmit data to a doctor or health coach, who then provides monthly feedback, is a method being tested to improve blood sugar control in type 2 diabetes. The results of this specific study are not yet published.

Multifactorial e- and mHealth interventions are an effective and scalable approach for modifying lifestyle-related cardiometabolic risk factors and improving self-management behaviors in adults without cardiovascular disease, potentially offering a scalable alternative to costly face-to-face interventions.

If you are at risk for heart disease but don't have it yet, using a digital health app or website that tracks multiple factors (like blood pressure, diet, and activity) is a viable way to manage your health. This approach can be as personalized as seeing a doctor in person but is easier to access for many people. Look for programs that target more than just one issue, like both diet and exercise, as this is more effective for preventing heart disease.

Anti-obesity medications should be used as part of a multidisciplinary approach that includes lifestyle changes, behavioral management, and long-term follow-up, rather than as a standalone solution.

Medication is a tool, not a cure. It works best when combined with healthy eating, physical activity, and behavioral support. Your doctor will likely recommend a multidisciplinary approach to ensure long-term success.

Integrating dietary quality improvements with behavioral strategies focused on everyday-life agency and self-management capacity yields stronger effects on glucose control and dietary quality than standard counseling or single-modality interventions.

To manage Type 2 Diabetes effectively, move beyond just counting carbs or calories. Focus on building your ability to manage your health within your actual daily life and social situations. This involves active learning and developing 'agency' over your eating habits, supported by regular check-ins with healthcare providers, rather than just receiving static dietary advice.

Adding supportive accountability components (introductory video call, drop-in webchat, goal setting, food diary review) to a core digital behavioral weight loss program is hypothesized to enhance weight loss and engagement by increasing participant adherence through trust and accountability.

To get the most out of a digital weight loss program, look for one that offers flexible, on-demand access to a coach (like chat or video) and structured goal-setting. These features help keep you accountable without being overwhelming, which is key to sticking with the program long enough to lose weight.

A one-year person-centered and culturally sensitive intervention, incorporating continuous glucose monitoring (CGM) and extended healthcare provider time, improves glycemic control (HbA1c) and diabetes management in individuals with Type 2 Diabetes and non-Western backgrounds compared to usual care.

For individuals with Type 2 Diabetes from non-Western backgrounds, standard care may not be enough due to cultural and language barriers. This protocol suggests a specialized, one-year program that uses continuous glucose monitors (CGM) and culturally tailored education in native languages (Arabic, Turkish, Urdu). The key is building a long-term relationship with the same healthcare team to improve trust, understanding, and glycemic control.

Integrating intermittent Continuous Glucose Monitoring (CGM) with culturally-informed kaiāwhina support and optimized clinical care significantly reduces HbA1c levels in patients with Type 2 Diabetes compared to usual care.

For patients with Type 2 Diabetes who struggle with standard care, combining continuous glucose monitoring (CGM) with culturally tailored support (kaiāwhina) and optimized medical management can significantly improve blood sugar control. This approach addresses both the technical aspect of glucose tracking and the social/cultural barriers to care.

A 36-month complex lifestyle intervention combining digital tools, face-to-face group education, and individual consultations significantly reduces the incidence of type 2 diabetes in adults with prediabetes compared to usual care.

If you have prediabetes, a structured program combining regular group education, personal coaching, and digital tracking over 3 years is designed to help you lose weight, eat healthier, and exercise more to prevent diabetes. This approach is more comprehensive than digital tools alone.

Combining structured exercise with wearable technology interventions to reduce sedentary behavior and increase non-exercise physical activity (NEPA) is hypothesized to reduce cardiovascular disease (CVD) risk in older adults more effectively than exercise alone.

If you are an older adult at risk for heart disease, structured exercise is important but may not be enough on its own. Try to use a wearable activity monitor to track your daily movement and consciously break up long periods of sitting. Increasing your 'non-exercise' movement (like standing, walking around the house) can help lower your cardiovascular risk.

A 1-year person-centered and culturally sensitive intervention, including continuous glucose monitoring and extended healthcare professional consultations, improves glycemic control (HbA1c) and diabetes management in non-Western, Arabic-, Turkish-, or Urdu-speaking individuals with Type 2 Diabetes compared to usual care.

For individuals with Type 2 Diabetes from Arabic, Turkish, or Urdu-speaking backgrounds, standard care may not be enough. This protocol suggests seeking a specialized, culturally sensitive program that includes continuous glucose monitoring, extended consultations with the same healthcare team, and education in your native language. This approach aims to improve blood sugar control and overall well-being by addressing language barriers and cultural needs.

Cohabiting with a partner receiving tirzepatide pharmacotherapy can induce significant weight loss and metabolic improvement in an untreated spouse through vicarious efficacy driven by shared environmental and behavioral changes.

If you are starting tirzepatide and live with a partner who has metabolic issues, your changes to food shopping and cooking habits may significantly benefit them too. Encourage your partner to monitor their health metrics, as they may see improvements in weight and blood sugar without needing medication themselves. Discuss these changes openly to ensure both partners are comfortable with the household shifts.

Cognitive-behavioral therapy for insomnia (CBT-I) is recommended as the first-line treatment for chronic insomnia in adults, regardless of comorbidities, and can be delivered face-to-face or digitally.

If you have chronic insomnia, seek Cognitive Behavioral Therapy for Insomnia (CBT-I) as your primary treatment. It can be done in person with a therapist or via a guided digital app. This is the most effective first-line treatment for adults, even if you have other health conditions.

Exercise interventions significantly reduce depressive symptoms in adults with major depressive disorder or clinically elevated depressive symptoms compared to non-active controls.

If you are struggling with depression, engaging in supervised, moderate-intensity aerobic or resistance exercise is a clinically effective treatment. You do not need to commit to long-term programs to see benefits; shorter interventions (under 16 weeks) may actually yield larger symptom reductions. Aim for group settings if possible, as these showed large effects.

Multicomponent non-pharmacological management (combining exercise, education, and weight management) yields larger improvements in pain and function than single interventions for hip and knee osteoarthritis.

For hip or knee osteoarthritis, do not rely on just one treatment. Combine exercise (tailored to your ability), education on self-management, and weight loss support (if needed) into a single plan. This combination works better than any single part alone.

Stretching does not meaningfully reduce the risk of sports injuries.

Stop relying on static stretching to prevent injuries. It doesn't work. If you want to stay injury-free, focus on proper technique, gradual progression, and sport-specific dynamic warm-ups instead of static stretching routines.

Group cognitive behavioural therapy (group-CBT) does not improve long-term weight maintenance or reduce weight regain in overweight or obese adults with type 2 diabetes following a very low calorie diet (VLCD).

If you have type 2 diabetes and have successfully lost weight using a very low calorie diet, adding group cognitive behavioural therapy is unlikely to help you keep the weight off compared to standard diabetes care alone. Standard care includes regular visits with doctors and dietitians, which may already provide enough support for maintenance. Focus on maintaining the dietary habits and physical activity established during the weight loss phase rather than expecting psychological therapy to prevent regain.

Continuous Positive Airway Pressure (CPAP) is the recommended first-line treatment for stable ambulatory patients with OHS who also have severe Obstructive Sleep Apnea (OSA).

If you have OHS and severe sleep apnea, CPAP is the standard first treatment. You need to use it every night. While it can be uncomfortable at first, it is necessary to keep your airways open and manage your breathing until weight loss interventions can potentially resolve the underlying syndrome.

A 10-year intensive lifestyle intervention targeting weight loss and increased physical activity does not reduce the overall prevalence of cognitive impairment or probable dementia in overweight or obese adults with type 2 diabetes.

For adults with type 2 diabetes, a 10-year intensive lifestyle program focusing on weight loss and exercise did not reduce the overall risk of developing mild cognitive impairment or dementia compared to standard diabetes education. While the intervention successfully produced sustained weight loss and increased physical activity, these changes did not translate to a lower prevalence of cognitive impairment in this specific population. However, the intervention did improve other health metrics, suggesting that lifestyle changes remain important for general health even if they do not prevent cognitive decline in this context.