Browse the evidence

High-volume static stretching (≥15 minutes per muscle group, >3 times per week) induces muscle hypertrophy and strength increases comparable to resistance training, primarily by generating high-magnitude mechanical tension that activates mTOR/p70S6K signaling pathways.

If you cannot lift weights due to injury, age, or lack of equipment, perform static stretches for at least 15 minutes per muscle group, 3 or more times a week. Push to the point of discomfort (but not sharp pain). This can build muscle and strength similarly to weightlifting, though it takes longer per session. It is particularly useful for immobilized patients or as a supplement to your regular workouts.

Inter-set palm or sole cooling (10-15°C for 1-3 minutes) may acutely enhance resistance training volume capacity and maximal strength, though evidence is mixed and methodologically limited.

If you want to try inter-set cooling, use 10-15°C cooling on your palms (for upper body) or soles (for lower body) for 1-3 minutes between sets. You can use cold water buckets or ice packs. Be aware that results are inconsistent; some people may see increased volume or strength, while others see no change. It is not a guaranteed performance enhancer, but it is low-risk and may help some individuals tolerate more volume.

Training with 4-6 or 1-3 repetitions in reserve (RIR) yields comparable strength gains, whereas training to momentary failure (0 RIR) or near-failure (0-3 RIR) results in slightly inferior strength outcomes in trained men.

For strength gains, you do not need to train to failure. Stopping sets with 1-3 reps left in the tank (RIR) produces similar or better strength results than going to failure. Training to failure may actually hinder strength progress due to excessive fatigue and reduced recovery capacity. Focus on maintaining bar speed and consistency rather than absolute exhaustion.

Training sets to submaximal proximities of failure (4-6 RPE or 7-9 RPE) yields strength gains comparable to training with higher proximities, while training to momentary failure (10 RPE) may result in slightly inferior strength outcomes.

You do not need to train to failure to get strong. Training sets to 4-6 or 7-9 RPE (leaving 4-9 reps in reserve) produces strength gains similar to each other. Training to absolute failure (10 RPE) may actually hinder strength progress due to excessive fatigue. Focus on maintaining barbell velocity and managing recovery rather than grinding out every last rep.

Higher pre-diet daily gut microbiota plasticity predicts greater 12-month sustained weight loss specifically in individuals following a low-fat diet, but not a low-carb diet.

If you are following a low-fat diet, your gut microbiome's ability to change day-to-day (plasticity) before you start may predict your success. Men with higher pre-diet plasticity lost more weight and adhered better. Women did not show this correlation. For low-carb diets, pre-diet plasticity was not a predictor of success, though plasticity *during* the first 10 weeks was higher in successful users. Do not rely on static microbiome tests to predict success; focus on adherence.

Gut microbiota plasticity during the first 10 weeks of a dietary intervention correlates with weight loss success in a diet-dependent manner, with significant findings for low-carb dieters but not low-fat dieters.

If you are on a low-carb diet, the amount your gut microbiome changes in the first 10 weeks may predict your long-term success. Those who lost the most weight showed greater shifts in their microbiota during this period. This predictor does not apply to low-fat dieters, for whom pre-diet plasticity is the key factor.

Higher body mass index (BMI) is associated with lower self-reported physical functioning and overall health-related quality of life (HRQoL) in people with overweight or obesity.

If you have overweight or obesity, you are statistically more likely to experience reduced physical functioning and lower quality of life as your BMI increases. This is not just about appearance; it affects your daily physical capacity and general health perception. Addressing weight and associated comorbidities is a key lever for improving these functional outcomes.

The presence of cardiovascular (CV) or metabolic comorbidities significantly reduces health-related quality of life (HRQoL) and work productivity in people with overweight or obesity, independent of BMI alone.

Having overweight or obesity is not the only factor affecting your health and work. If you have cardiovascular or metabolic conditions (like diabetes or high blood pressure), these significantly impact your quality of life and productivity. Treating these comorbidities alongside weight management is crucial for improving your daily well-being.

People with overweight or obesity experience significant work productivity impairment, particularly in terms of presenteeism and activity impairment, when they have metabolic comorbidities.

If you have overweight or obesity and metabolic conditions like diabetes, you may experience reduced work effectiveness (presenteeism) and activity limitation. This is a measurable impact of your health conditions. Managing these conditions can help improve your work productivity and overall well-being.

Triple receptor agonists (GLP-1/GIP/Glucagon) such as retatrutide achieve superior weight loss (20-24%) compared to single or dual agonists by synergistically combining satiety, nutrient partitioning, and increased energy expenditure.

If you are struggling with current GLP-1 therapies or need more aggressive weight loss, triple-agonist medications like retatrutide are the next step. They work by hitting three metabolic targets at once, leading to much higher weight loss (up to 24%) than standard drugs. This is currently an injectable treatment, but oral alternatives are being developed.

Combining amylin analogs (e.g., cagrilintide) with GLP-1 agonists (e.g., semaglutide) achieves weight loss (20-22%) through distinct neuroendocrine circuits, offering a tolerability advantage over single agents.

If you are not getting enough weight loss or side effects from GLP-1s alone, adding an amylin analog (like cagrilintide) to your regimen might help. This combination works through a different mechanism in your brain and gut, leading to significant weight loss (around 20%) and potentially better tolerability.

In integrated primary care weight management, achieving clinically meaningful weight loss (≥5% initial body weight) is significantly associated with higher treatment visit frequency and the simultaneous prescription of two or more anti-obesity medications (AOMs).

To maximize your chances of losing at least 5% of your body weight, commit to attending your scheduled monthly appointments for the first six months and discuss with your doctor the potential benefit of using two anti-obesity medications simultaneously if one isn't working. Consistent engagement and combination therapy were key factors in successful weight loss trajectories in this study.

Systematic screening for heart failure with preserved ejection fraction (HFpEF) in asymptomatic or mildly symptomatic individuals with obesity is clinically indicated to enable early detection and intervention, as obesity-related HFpEF presents with distinct pathophysiology and earlier onset.

If you have obesity, do not assume shortness of breath or fatigue is 'just part of being overweight.' Ask your doctor about screening for heart failure with preserved ejection fraction (HFpEF), especially if you have other risk factors like high blood pressure or atrial fibrillation. Early detection through specific tests (like echocardiograms or biomarker adjustments) can allow for treatments that prevent heart failure from developing.

Caffeine supplementation, while beneficial for endurance performance, may impair shooting accuracy in biathletes and should be used with caution.

Be cautious with caffeine. While it helps you ski faster, it might make your shooting less accurate. Test it in training to see how it affects your specific shooting performance before using it in competition.

High protein intake (>236 g/day or >3.30 g/kg/day) combined with long-term supplementation (>1 year) significantly decreases glomerular filtration rate (GFR) and increases serum creatinine in CrossFit athletes compared to adequate intake without supplementation.

If you are a CrossFit athlete consuming more than 3.30 g of protein per kg of body weight daily, especially using supplements for over a year, monitor your kidney function (GFR and creatinine) regularly. High doses over long periods may reduce kidney filtration efficiency, even in healthy athletes.

Training to concentric muscle failure provides greater hypertrophy benefits than non-failure training only when using low-load resistance training; in high-load training, volume-equated failure training offers no significant hypertrophy advantage over non-failure training.

If you are lifting heavy weights (high intensity), you do not need to train to failure to maximize muscle growth; stopping a few reps short is likely equivalent if total volume is matched. However, if you are lifting lighter weights (low intensity), training to failure is likely necessary to stimulate growth comparable to heavy lifting. Adjust your proximity to failure based on your load.

Both Low-Carbohydrate and Low-Fat diets can cause negative side effects, including gastrointestinal issues, fatigue, and in the case of LCD, potential risks like ketosis and kidney failure.

Be prepared for side effects when starting either diet. LCD may cause ketosis, fatigue, or kidney stress, while LFD may cause constipation and fatigue. Monitor your health and consult a physician, especially if you have pre-existing conditions.

For upper limb exercises, High-Load Resistance Training (HL-RT) produces significantly greater muscle hypertrophy than Low-Load Resistance Training with Blood Flow Restriction (LL-RT with BFR).

When training upper body muscles (arms, shoulders), heavy lifting (HL-RT) may be slightly more effective for muscle growth than BFR training. However, BFR is still a viable option, especially if heavy lifting is not possible.

Training to failure in single-set resistance training may modestly enhance some measures of muscle hypertrophy and power (countermovement jump) compared to training with 2 RIR, but does not improve strength or endurance.

If your primary goal is maximum muscle size and you can tolerate the discomfort, training to failure might offer a slight edge over stopping with 2 reps in reserve. However, this comes at the cost of higher discomfort and potential adherence issues. For strength, the benefit is non-existent. Choose based on your ability to recover and stick with the program.

Training the medial gastrocnemius with initial partial repetitions (lengthened position) produces greater hypertrophy than training with past-failure partials (full ROM followed by lengthened partials), although the evidence is currently anecdotal.

If you want to maximize calf growth, prioritize initial partials (stretching the calf at the bottom of the movement) over past-failure partials. Perform full-range calf raises to failure, then immediately drop the heel to stretch the calf and perform partial reps. However, ensure you are eating enough protein (1.6g/kg) and training consistently twice a week. The difference between strategies is small, so consistency with full-range or initial partials is more important than perfect technique.

Membership in commercial Nutrition Clubs providing fortified meal replacements and nutrition education is associated with significantly lower fasting insulin, lower HbA1c, higher vitamin D and vitamin E status, and a lower prevalence of metabolic syndrome compared to community-matched controls.

Joining a structured nutrition program that uses meal replacements and provides education can significantly improve metabolic health markers like insulin sensitivity and vitamin levels, even if weight loss isn't the primary visible outcome. The key is consistency (weekly attendance) and the nutritional quality of the replacements.

Semaglutide improves patient-reported pain and function in chronic plantar heel pain, with approximately half of the benefit mediated by weight loss.

If you have chronic heel pain and are overweight or have Type 2 Diabetes, ask your doctor if GLP-1 medications like semaglutide might help. The study suggests these drugs can reduce pain and improve foot function, largely by helping you lose weight, which reduces stress on your feet. This is not a standard treatment yet, so discuss the risks and benefits with your provider.

Using GLP-1 RAs post-bariatric surgery can enhance weight loss outcomes and prevent weight regain, whereas using them pre-surgery (neoadjuvant) does not improve surgical outcomes and may slightly reduce weight loss.

If you have had bariatric surgery and are experiencing weight regain, adding a GLP-1 RA can help you lose additional weight. However, taking GLP-1 RAs *before* surgery does not improve surgical results and might slightly reduce the amount of weight lost from the surgery itself.

Metabolic and bariatric surgery (MBS) provides significantly greater reduction in major adverse cardiovascular events (MACE) and all-cause mortality compared to GLP-1 receptor agonist (GLP-1 RA) therapy in patients with obesity and type 2 diabetes.

If you have obesity and type 2 diabetes, metabolic surgery (like gastric bypass or sleeve gastrectomy) is currently shown to be more effective than GLP-1 medications (like semaglutide or liraglutide) at preventing heart attacks, strokes, and death. While GLP-1 drugs are important for those who cannot have surgery, surgery offers greater long-term cardiovascular protection and more sustained weight loss, though it carries surgical risks and requires lifelong nutritional monitoring.