Browse the evidence

Subgingival instrumentation (periodontal therapy) significantly reduces glycated hemoglobin (HbA1c) levels in patients with type 2 diabetes, demonstrating a bidirectional benefit where treating periodontitis improves metabolic control.

If you have diabetes and gum disease, getting your gums treated by a dentist is not just about saving your teeth; it helps lower your blood sugar levels. Standard cleaning (subgingival instrumentation) has been shown to reduce HbA1c by nearly 0.3%, which is clinically meaningful for metabolic control.

Tenofovir alafenamide (TAF) is associated with greater weight gain compared to Tenofovir disoproxil fumarate (TDF), which appears to have a weight-mitigating effect.

If your HIV medication contains TAF (tenofovir alafenamide), you may gain more weight than if you were on TDF (tenofovir disoproxil fumarate). TDF seems to help mitigate weight gain. If you are concerned about weight, ask your doctor if switching your tenofovir prodrug from TAF to TDF is an option for you, keeping in mind that TDF may have other side effects like kidney or bone issues.

Body composition assessment (quantifying fat-free mass, fat mass, and visceral adipose tissue) provides a more accurate assessment of cardiometabolic disease risk than Body Mass Index (BMI) alone, particularly for identifying 'normal weight obesity' and sarcopenic obesity.

Stop relying solely on the scale. If you are maintaining a 'normal' BMI but feel weak or have high blood sugar, ask for a body composition assessment (like DXA or BIA). This will reveal if you have 'normal weight obesity' (high fat, low muscle) or sarcopenic obesity (high fat, low muscle), which are high-risk conditions that BMI misses. Prioritize resistance training and protein intake to build muscle, as this is the most effective way to lower metabolic risk when BMI is misleading.

Epigenetic interventions, pharmacotherapy, and bariatric surgery are emerging as important tools for obesity management, alongside lifestyle changes.

Consult with a healthcare provider about advanced treatment options like pharmacotherapy or bariatric surgery if lifestyle changes alone are insufficient. These are valid medical tools, not last resorts.

Functional and physiological biomarkers are more suitable for medium- and long-term interventions (≥3 months) than acute or short-term interventions (<3 months).

If you are designing an intervention study to measure aging, ensure the intervention lasts at least 3 months (medium) or 6 months (long). Short-term interventions are unlikely to yield meaningful changes in these biomarkers.

Specific subgroups of ultra-processed foods, namely fats/condiments/sauces and ice cream/sherbet, are associated with increased cardiovascular and colorectal cancer-specific mortality, respectively, in CRC survivors.

CRC survivors should pay attention to specific UPF categories. High intake of fats/condiments/sauces is linked to higher heart disease death risk, while ice cream/sherbet is linked to higher cancer death risk. Reducing these specific items may offer targeted benefits.

Poly-metabolite scores derived from blood and urine metabolomics can objectively quantify ultra-processed food (UPF) intake, serving as a valid alternative to self-reported dietary assessments.

If you want to accurately track your ultra-processed food intake without relying on memory or self-reporting bias, emerging metabolomic scores offer a precise biological alternative. While currently a research tool, these scores objectively reflect your actual UPF consumption by analyzing specific metabolites in blood and urine, bypassing the common errors of dietary surveys.

Higher plasma levels of Trimethylamine N-oxide (TMAO) are associated with increased risk of all-cause mortality, cardiovascular disease (CVD) mortality, and death due to kidney failure in a multi-ethnic general population.

High plasma TMAO levels are linked to higher risks of heart disease, kidney failure, and overall mortality. Since TMAO is produced by gut bacteria from nutrients in red meat and eggs, managing your intake of these foods and supporting gut health may help lower TMAO levels and potentially reduce long-term health risks. Consult with a healthcare provider for personalized advice.

Probiotic supplementation for metabolic syndrome yields heterogeneous outcomes: a subset of 'responders' improves triglycerides and diastolic blood pressure, while 'non-responders' experience increased blood glucose and insulin levels.

If you have metabolic syndrome, a probiotic might not help everyone. In this study, some people saw better blood pressure and triglycerides, but others saw worse blood sugar. Your diet matters: responders ate more sugars and specific nutrients like folate and lactose. Before starting a probiotic for metabolic health, consider that it may not work for you, and your current diet might influence whether it helps or harms your metabolic markers.

Plant-based diets influence the gut microbiome to reduce production of Trimethylamine N-oxide (TMAO), a biomarker associated with increased cardiovascular risk.

Eating a diet rich in diverse plant fibers (vegetables, fruits, legumes, whole grains) feeds beneficial gut bacteria. This reduces the production of TMAO, a compound linked to heart disease risk. You don't need to be vegan to benefit; increasing plant fiber intake is key.

Long-term adherence to a ketogenic diet carries risks of nutritional deficiencies, electrolyte disturbances, and potential renal stones (nephrolithiasis), requiring strict monitoring.

If you follow a ketogenic diet long-term, monitor your electrolytes (sodium, potassium, magnesium) and ensure you are getting essential vitamins through supplementation or carefully chosen food sources to prevent deficiencies and kidney stones.

Supplementation with 15g/day of specific bioactive collagen peptides (CP) during 15 weeks of resistance training significantly increases skeletal muscle volume (hypertrophy) compared to placebo, without enhancing maximum strength gains.

If you are doing resistance training, taking 15g of specific collagen peptides daily may help you build more muscle mass than training alone, particularly in the quadriceps. However, do not expect this to make you stronger faster; your strength gains will likely be similar to those achieved with a placebo. Focus on the structural benefits for tissue health rather than immediate power output.

Resistance-trained individuals achieve similar quadriceps muscle hypertrophy after eight weeks of resistance training when terminating sets with 1-2 repetitions in reserve (RIR) compared to terminating sets at momentary muscular failure.

If you are experienced with resistance training, you do not need to train to absolute failure on every set to build muscle. Stopping your sets with 1-2 reps left in the tank (RIR) produces the same muscle growth as going to failure over an 8-week period. This approach likely allows you to recover faster and maintain better form, as failure training induces significantly higher acute fatigue and repetition loss.

Obesity is a heterogeneous condition where distinct subtypes exist based on metabolic and genetic profiles, necessitating personalized treatment strategies rather than uniform BMI-based approaches.

Stop treating all obesity as the same. Your doctor should look beyond your weight to your metabolic health (blood sugar, lipids) and genetics to determine the best treatment for you, which might include specific medications or lifestyle changes tailored to your body's unique biology.

Sarcopenia (defined by low handgrip strength and/or low muscle mass) is associated with a significantly higher long-term risk of developing atrial fibrillation (AF) in Caucasian populations, independent of genetic predisposition and lifestyle factors.

Prioritize resistance training and adequate protein intake to maintain muscle mass and strength, especially if you are female or under 65, as these groups showed a stronger link between muscle loss and heart rhythm issues. Regular assessment of handgrip strength and muscle mass can serve as an early warning system for cardiovascular risk.

Semaglutide 2.4 mg treatment leads to preferential loss of fat mass over lean body mass, which supports improvements in physical function and walking capacity.

Semaglutide 2.4 mg helps you lose fat mass more than lean body mass, which supports your physical function and walking capacity. This is achieved through once-weekly injections combined with lifestyle changes.

Bariatric surgery (RYGB, SG, BPD/DS) is the most effective long-term treatment for severe obesity, achieving 15-30% total weight loss, but carries significant risks of micronutrient deficiencies and lean body mass loss due to anatomical malabsorption.

Bariatric surgery is the most effective long-term weight loss option for severe obesity, but it is not a simple fix. It requires lifelong commitment to high-dose nutritional supplementation and regular medical monitoring to prevent serious deficiencies in iron, B12, and calcium, as well as loss of muscle mass. The procedure works through complex metabolic changes, not just stomach size reduction.

Fish oil supplementation (3.85 g/day EPA+DHA) combined with resistance training significantly increases absolute and relative upper-body strength and relative lower-body strength in young adults compared to placebo, without significantly altering lean body mass.

If you are a young, healthy adult doing resistance training 3 times a week, adding 3.85 grams of combined EPA and DHA daily (from fish oil) can help you get stronger, especially in your upper body and relative strength, without necessarily making you bigger. This effect is likely due to improved muscle quality and neural factors, not just muscle growth. Ensure you are getting enough protein (at least 1.2g/kg/day) as this may be required for the fish oil to work effectively.

Performing leg extension exercises with a reduced hip flexion angle (approx. 40°) produces significantly greater hypertrophy in the rectus femoris compared to a standard upright hip angle (90°), while having no differential effect on the vastus lateralis.

If your goal is to maximize growth in the rectus femoris (the muscle in the middle of your thigh), adjust your leg extension machine to lean back slightly (approx. 40 degrees of hip flexion) rather than sitting fully upright. This position likely places the rectus femoris at a more optimal length for growth. Note that this change does not appear to affect the vastus lateralis (outer thigh) growth, so both positions are valid for general quad development.

Combining a low-carbohydrate diet (approx. 50g carbs/day) with exercise (MICT or HIIT) significantly reduces anxiety levels in overweight young women, whereas the low-carbohydrate diet alone does not.

If you are overweight and feeling anxious, simply cutting carbs may not help your mental health and might even cause social stress. However, adding regular exercise (either moderate continuous cycling or high-intensity intervals) to a low-carb diet significantly reduces anxiety. Focus on the exercise component as the key driver for mental health benefits, not just the diet.

Morbid obesity (BMI ≥40 kg/m2) in young adults (16-49 years) is associated with a massive loss of future life years (8.3 years) and high mortality risk, with 72% of deaths in this demographic linked to obesity.

For young adults with morbid obesity (BMI ≥40), the health risks are severe and immediate in terms of life expectancy. This group loses an average of 8.3 years of life, with 72% of deaths linked to obesity. Early intervention is critical to prevent premature mortality.

Endoscopic sleeve gastroplasty (ESG) using full-thickness suturing produces significant, durable weight loss (approx. 13-15% total body weight loss at 12 months) and improves metabolic markers, serving as a safer, reversible alternative to bariatric surgery.

If you are looking for a weight loss solution that is less invasive than surgery but more effective than dieting alone, ESG is a viable option. It involves an endoscopic procedure to suture the stomach, creating a sleeve that slows digestion and increases fullness. Expect about 13-15% weight loss over a year, combined with lifestyle changes. It is safer than traditional surgery and reversible.

Anti-obesity medications (AOMs) are significantly underutilized in clinical practice, with only 1.4% of eligible patients receiving prescriptions despite nearly half of the adult population meeting eligibility criteria.

If you are eligible for anti-obesity medications based on your BMI and health conditions, you are not currently receiving them in most cases. This is not necessarily a reflection of your health status but a systemic gap in care. Discussing these options with your provider and understanding insurance coverage is essential, as prescription rates remain extremely low despite high eligibility.

Nine weeks of set-volume equated hip thrust training produces gluteus maximus hypertrophy equivalent to back squat training, despite higher acute gluteal muscle activation during hip thrusts.

If your goal is glute growth, you can use either hip thrusts or back squats. They produce similar muscle growth when you do the same number of sets and reps. Don't feel pressured to only do hip thrusts just because they 'feel' like more glute work; squats are equally effective for building the glutes over time.