Browse the evidence

Carbohydrate intake of 30-90 g/hour during exercise fuels prolonged activity and delays fatigue by maintaining blood glucose and muscle glycogen levels.

For rides longer than an hour, consume 30-90g of carbohydrates per hour. Use a mix of glucose and fructose for better absorption. Practice your nutrition strategy in training to avoid stomach issues.

Creatine supplementation significantly improves anaerobic power (Wingate peak and mean power) regardless of whether the individual is performing resistance training or non-resistance training.

Take creatine daily to boost your high-intensity performance (like sprinting or sports). You do not need to be in a gym or doing weights to get these power benefits.

Metabolic (bariatric) surgery is indicated for Type 2 Diabetes patients with BMI > 30 kg/m2 and can lead to significant diabetes remission.

If you have Type 2 Diabetes and a BMI over 30, metabolic surgery is a medically indicated option that can lead to diabetes remission in 45-95% of cases. It requires lifelong monitoring but offers superior outcomes compared to medication alone.

Sustained weight loss of 5-10% or greater through negative energy balance interventions (behavioral, pharmacological, or surgical) prevents, reduces, or resolves obesity-related complications such as type 2 diabetes, hypertension, and fatty liver disease.

To significantly lower your risk of type 2 diabetes and other obesity-related diseases, you need to achieve and maintain a weight loss of at least 5-10% of your body weight. This can be done through lifestyle changes, medications, or surgery. The key is that the weight loss must be sustained over the long term, not just short-term dieting.

Greater magnitude of weight loss (e.g., >10-15%) is required to achieve remission of type 2 diabetes, whereas moderate weight loss (5-10%) is sufficient for prevention or delay.

If you want to prevent type 2 diabetes, losing 5-10% of your body weight is a great start. However, if you already have type 2 diabetes and want to achieve remission, you likely need to lose more than 10-15% of your body weight and keep it off.

An intensive lifestyle intervention (ILS) focused on weight loss and increased physical activity reduces the incidence of type 2 diabetes by 58% compared to placebo in high-risk adults with prediabetes, with effects sustained over 21 years.

To significantly lower your risk of developing type 2 diabetes, focus on losing 7% of your body weight and getting at least 150 minutes of moderate physical activity per week. This lifestyle approach is proven to be more effective than medication (metformin) for preventing diabetes in high-risk individuals, with benefits lasting for decades.

Dietary patterns significantly shape the gut microbiome, with fiber-rich diets increasing diversity and beneficial bacteria, while high-fat diets decrease diversity and promote pro-inflammatory species.

Prioritize fiber-rich foods (vegetables, fruits, whole grains) to support microbial diversity and beneficial bacteria. Limit high-fat, processed foods which reduce diversity and promote inflammation.

Carbohydrate-restricted diets lead to significant reductions in body weight, body fat percentage, and visceral adipose tissue compared to higher-carbohydrate diets.

Cutting carbs to under 45% of your calories is an effective strategy for losing body fat and visceral fat. You will likely lose some weight and body fat percentage, especially if you are overweight. Be aware that you might lose some lean muscle mass along with the fat, so monitoring your strength and considering resistance training is advisable.

Bariatric surgery (Roux-en-Y gastric bypass and sleeve gastrectomy) is recommended for individuals with BMI > 35 kg/m² regardless of comorbidities, and for those with BMI 30-34.9 kg/m² and metabolic diseases.

Bariatric surgery is now recommended for individuals with a BMI over 35, even without other health issues, and for those with a BMI of 30-34.9 who have metabolic diseases. Procedures like Roux-en-Y gastric bypass and sleeve gastrectomy provide substantial long-term weight loss and improve quality of life.

Every 5 kg of weight loss from anti-obesity treatment reduces the risk of myocardial infarction, stroke, and heart failure.

Losing just 5 kg (about 11 lbs) through anti-obesity treatments can significantly lower your risk of heart attack, stroke, and heart failure. This highlights the importance of achieving even modest weight loss for long-term cardiovascular health. Work with your healthcare provider to find a safe and effective weight management strategy.

Weight loss of 7-10% is required to resolve steatohepatitis (MASH) and regress fibrosis, whereas 5% loss primarily improves steatosis.

To reverse liver inflammation, aim for a 7-10% total body weight loss through diet and exercise. Losing 5% helps reduce liver fat, but hitting the higher threshold is necessary to fix the actual liver damage (inflammation). Combine caloric restriction with both aerobic and resistance training to preserve muscle mass.

The physiological mechanism of diabetes remission via weight loss involves the reduction of ectopic fat in the liver and pancreas, which restores beta-cell function and insulin sensitivity.

N/A (Mechanistic explanation).

Obesity results from a complex interaction between environmental factors (e.g., ultra-processed foods, reduced physical activity) and genetic susceptibility, rather than environmental factors alone.

Recognize that your genetics may predispose you to weight gain, but this does not mean you are powerless. Understanding this interaction can help you adopt more effective, personalized strategies for managing your weight, such as working with healthcare providers on targeted interventions.

Semaglutide reduced major adverse cardiovascular events and all-cause mortality.

Semaglutide may be recommended for patients at risk of cardiovascular events.

Tirzepatide showed a favourable safety profile, without increasing the risk of serious adverse events or impacting mortality rates.

Tirzepatide can be used safely in obesity management without significant risk of serious side effects.

Lean mass constituted 25%–39% of total weight lost with incretin agonists: semaglutide (35.2%), tirzepatide (25.4%), and liraglutide (26.8%).

Incretin therapies can lead to significant lean mass loss during weight reduction.

Lifestyle interventions showed comparable proportional lean mass loss (26.2%) to incretin therapies (p = 0.42 for comparison).

Lifestyle interventions can be as effective as incretin therapies in preserving lean mass during weight loss.

Discontinuing GLP-1RA treatment leads to a pooled overall mean weight regain of 2.20 kg in participants taking liraglutide and 9.69 kg in those prescribed semaglutide/tirzepatide.

Practitioners should consider the likelihood of weight regain when discontinuing GLP-1RA therapy.

The proportion of weight regained after discontinuation of GLP-1RA therapy is proportional to the amount originally lost.

Weight loss strategies should account for the likelihood of proportional weight regain after stopping GLP-1RA therapy.

Discontinuation of GLP-1RA treatment leads to weight regain, regardless of lifestyle interventions.

Clinicians should inform patients that stopping GLP-1RA may lead to weight regain despite lifestyle efforts.

The study suggests reassessing the preoperative withholding guidelines for GLP-1 receptor agonists.

Healthcare providers may need to update their protocols regarding GLP-1 RA use before surgery.

The mean total costs over 2 years were lower for MBS ($51,794) compared to GLP-1 receptor agonists ($63,483).

MBS may offer a more cost-effective long-term solution for obesity treatment.

Moderate coffee consumption is not associated with increased risk of CVD.

Health professionals can reassure patients that moderate coffee intake is safe regarding CVD risk.

The consensus defines sarcopenic obesity with a 3-step algorithm, including screening, diagnosis, and intervention.

Practitioners can use this algorithm for diagnosing and managing sarcopenic obesity.