Browse the evidence

Performing aerobic exercise in the morning (fasted or pre-breakfast) increases 24-hour fat oxidation compared to exercising in the afternoon or evening.

If your goal is to maximize fat oxidation over the entire day, try doing your cardio before breakfast. However, be aware that this effect might depend on your fasting state; if you eat a meal 3 hours before exercise, this timing benefit may disappear.

A low-carbohydrate diet (20-30% carbohydrates) produces significantly greater short-term weight loss (1 month) compared to balanced dietary guidance or pharmacotherapy (semaglutide/metformin) in individuals with overweight or obesity, but this advantage disappears by 3 months.

If you choose a low-carb diet, expect faster results in the first month, but do not assume it will keep working better than other diets after 3 months. The initial advantage likely comes from reduced calorie intake due to diet simplicity, not magic. For long-term success, focus on adherence and sustainable habits rather than just macronutrient ratios.

Higher total sugar intake is positively associated with increased adiposity markers (body weight, BMI, waist circumference, hip circumference, and waist-to-hip ratio) in Chilean adults, even after adjusting for sociodemographic factors and physical activity.

In this population, eating more sugar is linked to carrying more weight and having a larger waistline. To manage weight, focus on reducing overall calories, particularly from added sugars in processed foods and sugary drinks, while maintaining physical activity.

Higher daily plain water intake is associated with a significantly lower risk of all-cause, cerebrovascular, and cancer mortality in patients with NAFLD or MASLD, with a non-linear dose-response relationship.

If you have fatty liver disease (NAFLD/MASLD), aim to increase your daily plain water intake. The study suggests that consuming around 2.8 liters (approx. 95 oz) of plain water per day is associated with a significantly lower risk of death from all causes, heart issues, and cancer compared to drinking less than 0.15 liters. If you currently drink sugary or artificial beverages, try replacing them with plain water; even small swaps (100mL) can reduce mortality risk. Always consult your doctor before making major changes, especially if you have fluid restrictions.

Short-term increases in energy intake and body weight observed in ultra-processed food (UPF) feeding trials are primarily mediated by higher energy density rather than the processing status itself, and these effects attenuate over time.

Do not demonize ultra-processed foods (UPF) based solely on their processing status. The observed weight gain in short-term studies is largely driven by high energy density, which tends to decrease as the body adapts. If you choose to eat UPF, ensure they are matched for energy density and nutrient quality with less processed options, as no inherent adverse effect on energy intake was found in controlled trials using conservative substitutions.

Caloric restriction through structured dietary interventions improves functional capacity and quality of life in patients with HFpEF.

For HFpEF patients, structured caloric restriction programs that provide all meals can lead to significant weight loss and improved heart function. This approach is supported by guidelines and can be a viable alternative or adjunct to medication.

Energy intake goals for obesity treatment should be personalized, but general guidance based on sex is currently the standard in evidence-based guidelines.

While your calorie needs are unique, most official guidelines give general energy targets based on your sex, not your exact weight. This is the current standard in evidence-based recommendations for obesity treatment.

Sirona, a gastro-retentive dual-network polymer hydrogel, promotes weight loss and reduces dietary intake in adults with obesity (BMI 30-40 kg/m2) through mechanical gastric retention, demonstrating a large effect size compared to placebo in a 12-week pilot trial.

Sirona is a non-drug weight loss option for people with obesity (BMI 30-40). It works by swelling in the stomach to help you feel full, leading to reduced food intake and weight loss. In a short trial, it helped people lose about 4% of their body weight over 12 weeks, which is a significant amount. Side effects like nausea are common at first but are usually mild and go away. It requires taking pills daily with water on an empty stomach, along with basic healthy eating and exercise advice.

73% of adults with diabetes received advice from health professionals to exercise more compared to 31% of adults without diabetes.

Health professionals are actively advising patients with diabetes to increase exercise.

The likelihood of receiving exercise advice increased with the number of diabetes risk factors.

Encouraging exercise advice may be more effective for individuals with multiple risk factors.

49% of Colorado firefighters do not meet the minimum recommended VO2 max of 42.0 ml/kg/min.

Improving cardiorespiratory fitness is essential for firefighter health and safety.

VO2 max is negatively associated with abnormal MetS components, with an incident rate ratio of 0.95.

Enhancing VO2 max may reduce the risk of metabolic syndrome in firefighters.

Spontaneous physical activity is inversely related to body weight.

Encouraging spontaneous physical activity may help in body weight management.

68.9% of plastic surgeons believe GLP-1 agonists are effective for weight loss.

A large majority of plastic surgeons recognize the weight loss effectiveness of GLP-1 agonists.

Subjects in the highest tertile of the healthy dietary pattern have a lower risk of MetS compared to those in the lowest tertile.

Encouraging a healthy dietary pattern may reduce the risk of MetS in this population.

Combining creatine with β-alanine can delay fatigue.

Athletes may benefit from combining creatine and β-alanine for improved endurance.

69.2% of powerlifters reported intraexercise nutrition strategies, primarily ingesting more carbohydrate rich foods.

Encourage powerlifters to consume carbohydrates during training to enhance performance.

Professional bodybuilders (PROs) reported significantly more kcal/day at the start of preparation and weight at the middle than amateur bodybuilders (AMAs).

Practitioners should consider the higher caloric needs of professional bodybuilders during precontest preparation.

Low adherence to the Mediterranean diet could be associated with insufficient knowledge regarding its composition and health effects.

Improving knowledge about the Mediterranean diet may enhance adherence among the population.

Micronutrient dense variety is positively associated with mean micronutrient intake, while energy-dense variety has a weak association.

Emphasizing micronutrient dense foods in dietary recommendations may enhance nutrient intake.

Whey protein was the predominantly used supplement among female gym users, accounting for 57.8% of usage.

Practitioners should note that whey protein is the most commonly used supplement among this population.

The main reason attributed to the use of protein supplements among female gym users was muscle building, with 53.9% citing this reason.

Practitioners should focus on muscle building as a key motivation for protein supplement use among female gym users.

Hypertension is associated with urban living, older age, insufficient fruit and vegetable intake, and low physical activity.

Public health initiatives should address these risk factors to manage hypertension.

Diabetes is associated with urban residence, older age, low fruit and vegetable consumption, high salt intake, and low physical activity.

Strategies to reduce diabetes risk should focus on dietary improvements and physical activity.