Browse the evidence

Higher-load resistance training (≥80% 1RM) is the primary determinant for maximizing muscle strength gains, whereas multiple sets are the primary determinant for maximizing muscle hypertrophy.

If your main goal is to get stronger, prioritize lifting heavy weights (at least 80% of your one-rep max). If your main goal is to build muscle size, focus on doing multiple sets per exercise (e.g., 2-3 sets) rather than just one. You do not need to choose one goal over the other; high-load, multi-set training is the best of both worlds.

High cardiorespiratory fitness (CRF) attenuates or eliminates the mortality risk associated with high BMI, such that 'fit' obese individuals have lower mortality risk than 'unfit' normal-weight individuals.

If you have a high BMI, focus on improving your cardiorespiratory fitness through regular aerobic exercise. This can significantly reduce your mortality risk, potentially to levels lower than someone with a normal BMI who is physically unfit. Fitness is a vital sign.

Adherence to evidence-based dietary patterns (DASH, Mediterranean, or vegetarian) significantly reduces cardiovascular disease morbidity and mortality.

Adopt a dietary pattern rich in fruits, vegetables, whole grains, and legumes, while minimizing processed meats, sugary drinks, and saturated fats. The DASH, Mediterranean, and vegetarian diets are the most strongly supported for preventing heart disease. If cost is a barrier, use canned or frozen produce without added sugar and dried beans.

Increased consumption of ultra-processed foods is a major contributor to the global pandemics of obesity, type 2 diabetes, and related non-communicable diseases.

Prioritize fresh or minimally processed foods (vegetables, fruits, grains, meats, dairy) and actively avoid ultra-processed foods (packaged snacks, sugary drinks, reconstituted meats, ready meals). Do not rely on 'reformulated' versions of these products as healthy alternatives; the processing level itself is the primary risk factor for obesity and metabolic disease.

Resistance training significantly increases whole-body muscle mass (fat-free, lean, and skeletal muscle mass) in healthy adult males, with an average gain of approximately 1.53 kg.

If you are a healthy adult male engaging in resistance training, you can expect to gain approximately 1.5 kg of whole-body muscle mass over a training period of 4 to 24 weeks. This gain is consistent regardless of your specific training experience level (untrained to advanced) or specific training variables like sets or intensity, though excessive sets per workout may negatively impact gains.

Long-term intensive lifestyle intervention (weight loss via caloric restriction and increased physical activity) significantly improves and preserves performance-based physical function (gait speed and lower extremity function) in overweight/obese middle-aged and older adults with type 2 diabetes, despite anticipated loss of lean mass.

For older adults with type 2 diabetes, aiming for modest weight loss (around 10%) and increasing physical activity to about 175 minutes per week can help maintain mobility and walking speed over the long term. This benefit persists even if you lose some muscle mass, so don't let the fear of 'losing muscle' stop you from trying lifestyle changes.

Diets high in ultra-processed foods cause excess ad libitum energy intake and weight gain compared to minimally processed diets, even when macronutrients and presented calories are matched.

Prioritize whole, minimally processed foods. Even if you match the calories and macros, ultra-processed foods make you eat more because of their physical structure and hyper-palatability. Focus on food quality and processing level, not just nutrient numbers.

Cardiorespiratory fitness is a vital sign that strongly predicts reduced morbidity and mortality, and even small increases in fitness (1.0-1.5 METs) provide significant protective effects against chronic disease and premature death.

Focus on improving your cardiorespiratory fitness, as it is the strongest predictor of living longer and healthier. You don't need to be an elite athlete; even small improvements (equivalent to walking slightly faster or climbing a few flights of stairs) can significantly reduce your risk of heart disease, cancer, and premature death. Consider fitness a vital sign to track.

Protein supplementation augments strength and hypertrophy.

If you are doing resistance training, protein supplementation can help you build more strength and muscle.

Creatine supplementation augments strength.

Creatine supplementation is an effective way to increase strength when combined with resistance training.

Adherence to a Mediterranean diet supplemented with extra-virgin olive oil or nuts significantly reduces cardiovascular events and inflammatory biomarkers compared to a low-fat diet.

Adopt a Mediterranean dietary pattern, specifically ensuring the inclusion of extra-virgin olive oil or nuts. This approach has been shown to reduce cardiovascular events and inflammation more effectively than a standard low-fat diet in high-risk individuals.

Adherence to the DASH dietary pattern reduces systolic blood pressure by 1–13 mm Hg and diastolic blood pressure by 1–10 mm Hg, with effects amplified when combined with weight loss or sodium restriction.

Adopt the DASH diet by prioritizing fruits, vegetables, low-fat dairy, and whole grains while limiting saturated fats and sugars. This approach is clinically proven to lower blood pressure significantly, often matching the effectiveness of standard blood pressure medications, especially if you also manage your weight and sodium intake.

Creatine supplementation combined with resistance training significantly increases fat-free mass (FFM) and body mass in both novice and experienced lifters, with experienced lifters gaining approximately 0.6 kg more FFM than novices, though this difference is not statistically significant.

If you are lifting weights, adding creatine will help you gain more muscle and body weight than training alone. This benefit applies whether you are just starting out or have been training for years. While experienced lifters might gain slightly more muscle than beginners, the difference isn't statistically significant, meaning creatine is a valuable tool for everyone.

High consumption of ultra-processed foods (UPFs) causes increased risk of obesity, diabetes, and cardiovascular disease, independent of nutrient content, due to hyper-palatability and additive effects.

Shift your diet away from ultra-processed foods (soft drinks, packaged snacks, ready meals) towards freshly prepared dishes using unprocessed or minimally processed ingredients. Focus on the nature of the food, not just its calories or macros, as UPFs are linked to higher risks of obesity and chronic disease regardless of nutrient content.

Multifactorial intervention targeting blood glucose, blood pressure, and lipids reduces cardiovascular mortality in type 2 diabetes more effectively than standard care focused only on glucose.

To prevent heart attacks, you must manage your blood pressure and cholesterol in addition to your blood sugar. A holistic approach is more effective than focusing on glucose alone.

Increased consumption of ultra-processed foods is a major contributor to the global pandemics of obesity, type 2 diabetes, and related non-communicable diseases.

Prioritize fresh and minimally processed foods in your diet. Be aware that ultra-processed foods (UPFs) are a major driver of obesity and metabolic disease. UPFs are industrially formulated products high in sugars, unhealthy fats, and sodium, and low in fiber and protein. They are designed to be hyper-palatable and addictive. To improve health, reduce UPF consumption and replace them with whole or minimally processed alternatives. Policy changes are needed to make healthy foods more accessible and affordable.

Total Diet Replacement (TDR) using meal replacements in very-low-calorie diets (VLCDs) produces significantly greater weight loss (average >10 kg over 12 months) and superior diabetes remission rates compared to usual care or food-based diets.

If you have obesity or Type 2 Diabetes, using Total Diet Replacement (TDR) with meal replacements for 3-5 months, followed by maintenance with 1-2 meal replacements daily, is a clinically proven strategy. It leads to significantly more weight loss (average 10kg+) and higher diabetes remission rates than standard advice. Ensure you work with a healthcare provider for medical supervision, especially during the initial very-low-calorie phase.

Adherence to the Mediterranean Diet (MedDiet) significantly reduces the incidence of cardiovascular disease (CVD), including myocardial infarction, stroke, and cardiovascular mortality, in both primary and secondary prevention populations.

Adopt a Mediterranean-style eating pattern as your primary dietary strategy for heart health. Prioritize extra-virgin olive oil as your main fat source, consume plenty of vegetables, fruits, legumes, and nuts, and include moderate amounts of fish and poultry. If you are at high risk for heart disease, this pattern has been shown in large trials to significantly reduce the risk of heart attack and stroke compared to standard low-fat advice.

Obesity is a multisystem disease where excess adiposity causes comorbidities across multiple organ systems (cardiovascular, metabolic, malignancy, mental health), and weight loss can prevent or reverse many of these conditions.

Obesity is a serious medical condition affecting your heart, liver, brain, and risk of cancer, not just your appearance. Treating it with weight loss can prevent or reverse many of these health issues. Seek medical help for obesity as you would for any other chronic disease.

Bariatric-metabolic surgery (Roux-en-Y gastric bypass or sleeve gastrectomy) significantly increases the probability of histological NASH resolution without worsening fibrosis compared to lifestyle modification plus best medical care in patients with obesity and NASH.

For individuals with obesity and confirmed NASH, bariatric surgery (Roux-en-Y or sleeve gastrectomy) is a highly effective treatment for resolving liver inflammation and fibrosis, far outperforming lifestyle changes and medical therapy alone. This should be considered a primary treatment option for eligible patients.

Adhering to a cluster of ideal lifestyle practices (regular physical activity, sound nutrition, weight management, and tobacco avoidance) reduces the risk of cardiovascular disease by more than 80% and diabetes by more than 90%.

To drastically lower your risk of heart disease and diabetes, focus on four core daily habits: move moderately for at least 150 minutes a week, eat a diet rich in plants and whole grains, maintain a healthy weight, and do not smoke. You do not need to be perfect; even small improvements in these areas yield significant health benefits.

Smoking cessation significantly reduces the risk of cardiovascular disease and stroke, with substantial benefits accruing over a very brief period of time.

If you smoke, quitting is one of the most impactful things you can do for your heart health. The benefits start quickly, so seek support through counseling or medications to help you quit.

Adherence to a Mediterranean diet (MedDiet) is associated with reduced body weight, lower BMI, and a decreased risk of incident overweight or obesity compared to control diets or low-adherence groups.

Adopt a Mediterranean-style eating pattern as your default. Focus on daily consumption of vegetables, fruits, whole grains, legumes, nuts, and olive oil. Eat fish 2-3 times a week and limit red/processed meats and sweets. You do not need to count calories strictly, but prioritize whole, minimally processed foods. This approach is sustainable, tasty, and has strong evidence for preventing weight gain and obesity.

Mediterranean, DASH-style, pescetarian, and ovo/lacto-vegetarian dietary patterns, when implemented as intended, strongly align with 2021 AHA Dietary Guidance and support optimal cardiovascular health.

Adopt a Mediterranean, DASH, pescetarian, or vegetarian diet as your primary way of eating. Focus on vegetables, fruits, whole grains, and healthy fats like olive oil. If you eat animal products, choose lean meats, fish, or low-fat dairy. This approach is flexible, culturally adaptable, and strongly supported by heart health guidelines.