Browse the evidence

Post-bariatric resistance training combined with whey protein supplementation significantly increases relative lower-limb muscle strength compared to usual care or protein supplementation alone.

If you've had Roux-en-Y gastric bypass, don't just rely on protein shakes to keep your strength. Start supervised resistance training about 6 weeks after surgery. Do 3 days a week, focusing on major muscle groups. Start with light weights (50% of what you can lift once) and gradually increase the weight as you get stronger. Also, make sure you're getting about 48 grams of whey protein daily in addition to your regular diet to support your muscles.

Resistance exercise acts additively to protein ingestion to stimulate myofibrillar protein synthesis in middle-aged men, with the highest protein dose yielding the greatest combined response.

Combine your resistance training with a large protein meal (approx. 36g protein). The muscle-building signal is strongest when you do both together, rather than just eating protein or just exercising.

Excessive consumption of free sugars, particularly from sugar-sweetened beverages (SSBs) and high-fructose corn syrup, negatively impacts human health by promoting obesity, type 2 diabetes, cardiovascular disease, and cognitive impairment through mechanisms like insulin resistance, de novo lipogenesis, and neuroinflammation.

To protect your metabolic and cognitive health, prioritize reducing free sugars, especially from sugar-sweetened beverages and high-fructose corn syrup. Aim for less than 5% of your daily calories from added sugars (approx. 25g for women, 36g for men, per AHA/WHO). Focus on whole food sources of carbohydrates (vegetables, whole grains, whole fruits) which provide fiber and nutrients, rather than isolated sugars. This helps mitigate risks of insulin resistance, liver fat accumulation, and cognitive decline.

The barbell hip thrust elicits significantly greater electromyographic (EMG) activity in the gluteus maximus and biceps femoris compared to the back squat when performed at estimated 10-repetition maximum loads.

If your goal is to maximize glute and hamstring growth, include barbell hip thrusts in your routine. They activate these muscles significantly more than back squats do when using similar relative loads. You do not need to replace squats entirely, as both exercises activate the quadriceps similarly, but adding hip thrusts provides superior stimulus for the posterior chain.

The combination of low-dose phentermine and extended-release topiramate produces significantly greater weight loss (up to 10.9%) than monotherapies or placebo, with a favorable benefit-risk profile regarding cardiovascular events despite increased heart rate.

Phentermine/topiramate is a highly effective combination drug for weight loss, achieving nearly 11% loss in high-dose users. It works by suppressing appetite and increasing energy expenditure. You start with a low dose and titrate up. If you don't lose at least 3-5% in 12 weeks, stop. Be aware of potential cognitive side effects like memory issues or tingling, and monitor your heart rate.

Performing resistance training through a full range of motion (ROM) confers beneficial effects on hypertrophy of the lower body musculature compared to partial ROM.

For building lower body muscle, prioritize exercises that allow you to move through a full range of motion (e.g., full squats, full leg presses). While partial ROM can be useful, current evidence suggests full ROM is superior for overall muscle growth in the legs. Ensure you are training 2-3 times per week with sufficient volume.

Bariatric surgery provides superior weight loss and type 2 diabetes remission compared to non-surgical treatments across all obesity severities and follow-up durations.

For individuals with obesity (BMI > 30) who have not achieved sustained results with lifestyle changes, bariatric surgery is clinically superior to non-surgical methods for achieving significant weight loss and remission of type 2 diabetes, regardless of how severe the obesity is or how long the follow-up period is.

Combining resistance exercise with high-quality protein ingestion (specifically whey) induces a synergistic increase in muscle protein synthesis and net positive protein balance, effectively counteracting age-related sarcopenia.

To build or maintain muscle as you age, combine resistance exercise with protein. You don't need to lift extremely heavy weights; lifting lighter weights to the point of fatigue or doing more sets works just as well and is safer. Eat about 20-40 grams of high-quality protein (like whey, chicken, or soy) with each meal, especially around your workouts. Don't rely on leucine supplements alone; focus on whole protein sources.

Short-term (3 weeks) high-intensity single-leg cycle training elicits greater improvements in skeletal muscle oxidative potential (COX II/IV) and glucose transport (GLUT-4) compared to double-leg cycling, despite similar performance outcomes.

If you have access to a specialized cycle ergometer with a counterweight system, try single-leg intervals. Perform 3 maximal 4-minute intervals on one leg, rest 6 minutes, then repeat on the other leg. Do this twice a week for 3 weeks. You may see better improvements in your muscle's ability to use oxygen and process glucose compared to standard double-leg cycling, even if your race times don't change immediately.

An 8-week low-carbohydrate diet combined with prescribed aerobic and resistance exercise significantly improves cardiorespiratory fitness (VO2peak) and reduces fat mass index more effectively than exercise with standard dietary advice in obese individuals.

If you are obese, combining a low-carb diet (under 50g carbs/day) with a structured exercise program (mix of cardio and weights, 4x/week) for 8 weeks will likely improve your heart health and reduce body fat more than just exercising with standard dietary advice. Be aware that you might lose some muscle mass, but the exercise helps mitigate this.

Adequate sleep (7-9 hours nightly) is a critical lifestyle factor that decreases risks of insulin resistance, hypertension, hyperglycemia, dyslipidemia, and inflammation.

Prioritize getting 7-9 hours of sleep each night. Poor sleep directly worsens your blood sugar, blood pressure, and inflammation.

Weight reduction in individuals with obesity and obstructive sleep apnea (OSA) significantly reduces the Apnea-Hypopnea Index (AHI), with a 20% BMI reduction associated with a 57% AHI reduction, though the incremental benefit diminishes beyond this threshold.

If you have OSA and are overweight, losing weight is one of the most effective treatments available. Losing 20% of your body weight can reduce your sleep apnea severity by more than half. However, be aware that the biggest improvements happen in the first stages of weight loss; losing even more weight still helps, but the gains become smaller. Don't let the diminishing returns stop you—every bit of weight loss contributes to better sleep health.

Progressing resistance training by increasing repetitions while keeping load constant produces similar muscle hypertrophy and strength gains as progressing by increasing load while keeping repetitions constant over an 8-week period.

You do not need to add weight to the bar every week to keep building muscle. If you are stuck at a certain weight, focus on doing more repetitions with that same weight. As long as you are pushing close to failure, increasing your reps is just as effective for building muscle and strength as increasing the weight itself. This gives you a flexible way to progress, especially when you hit a plateau with adding weight.

Performing three sessions of high-intensity interval exercise (HIIE) during a five-night period of sleep restriction (4 hours time in bed) mitigates the detrimental effects of sleep loss on glucose tolerance, mitochondrial respiratory function, and sarcoplasmic protein synthesis.

If you are going through a period of poor sleep (e.g., new parent, shift work, stress), do not skip exercise. Instead, perform short, high-intensity interval sessions (like 10x 60s sprints on a bike) 3 times during the week. This specific type of exercise appears to protect your body's ability to handle sugar and maintain muscle energy production, counteracting the negative effects of losing sleep.

Creatine supplementation combined with resistance training produces a small but statistically significant increase in regional skeletal muscle hypertrophy (measured by direct imaging like MRI/ultrasound) compared to resistance training alone.

If you are lifting weights, adding creatine (3-5g daily or 0.1g/kg) will likely help you build a small amount of extra muscle compared to lifting alone. The effect is small, not massive, but it is real and supported by direct imaging studies. It works for both young and older adults, though the benefit may be slightly larger in younger individuals.

Adherence to a Mediterranean diet reduces cardiometabolic risk by improving lipid profiles, lowering blood pressure, and enhancing insulin sensitivity.

Adopt a Mediterranean-style eating pattern by prioritizing plant-based foods, healthy fats like olive oil, and moderate protein from fish and poultry. This approach is linked to lower risks of heart disease and stroke. Focus on long-term adherence rather than strict calorie counting.

Implementing subjective autoregulation methods (such as Reps in Reserve or flexible daily undulation) and objective autoregulation methods (such as velocity targets or velocity loss) into resistance training programs effectively enhances maximal strength.

To maximize strength gains, stop using rigid percentage-based plans that ignore how you feel or perform on any given day. Instead, adjust your weights and volume based on your daily readiness. You can do this subjectively by tracking how many reps you have left in reserve (RIR) or using Rating of Perceived Exertion (RPE). Alternatively, use objective tools like velocity-based training (VBT) to set velocity targets or limit velocity loss per set. Both approaches allow you to account for daily fluctuations in fatigue and fitness, leading to better strength outcomes than fixed programming.

Resistance training increases the integrated rate of myofibrillar protein synthesis (MyoPS) and the synthesis rates of individual skeletal muscle proteins in older men during energy restriction, regardless of whether dietary protein is distributed evenly or skewed.

If you are an older adult trying to lose weight, focus on resistance training. The timing of your protein intake (whether you spread it out or eat it all at once) does not significantly impact your muscle protein synthesis rates as long as you are training. Prioritize the training stimulus over complex nutritional timing.

Higher cardiorespiratory fitness (CRF) is inversely and dose-dependently associated with a reduced risk of type 2 diabetes in the general population, with a 1-MET increase in CRF reducing risk by 10%.

To lower your risk of type 2 diabetes, focus on improving your cardiorespiratory fitness (CRF). You don't need to run marathons; even small increases in fitness (measured in METs) provide a 10% risk reduction per unit. Aim for activities that challenge your heart and lungs, like brisk walking, jogging, or cycling, and consider getting an objective fitness assessment if possible to track progress accurately.

Cardiac rehabilitation programs significantly improve exercise capacity, cardiovascular risk factors, and psychological well-being in obese patients, regardless of baseline cardiovascular disease status.

If you are obese, especially if you have heart issues, do not avoid exercise. Seek a cardiac rehabilitation program. These programs combine supervised exercise (aerobic and resistance), diet advice, and psychological support. They significantly improve your heart health, fitness, and mood. Start with moderate intensity and follow a personalized plan.

Suspension training significantly improves handgrip strength and body composition (fat mass, skeletal muscle index) in older men compared to traditional resistance training and non-exercise controls.

For older men looking to maintain muscle and strength, suspension training (like TRX) is more effective than traditional bands or bodyweight exercises. Perform 3 sessions per week for 12 weeks, focusing on exercises like squats and rows. Adjust difficulty by changing your body angle to keep effort moderate-to-high (RPE 13). This approach specifically targets handgrip strength and muscle mass, which are critical for aging well.

Combining resistance exercise training (RET) with adequate protein intake (≥1.2 g/kg/day) during a very low-calorie diet (VLCD) preserves skeletal muscle mass, whereas VLCD alone results in significant lean mass loss.

If you are on a strict low-calorie diet, you must lift weights and eat enough protein (at least 1.2 grams per kilogram of body weight daily) to keep your muscle. Doing just the diet without exercise or protein will cause you to lose muscle mass along with fat.

Group-based physical activity interventions, specifically those combining aerobic and resistance training, general physical activity, or mind-body exercise, significantly improve mobility-related outcomes (physical function, balance, aerobic capacity, muscle strength, and fall reduction) in community-dwelling older adults.

For older adults wanting to stay mobile, join a community group that offers a mix of cardio and strength exercises, general activity, or mind-body practices like Tai Chi. These group formats are proven to improve balance, strength, and reduce falls, and the social aspect helps you stick with it.

For untrained older women, performing resistance training 3 times per week reduces body fat significantly more than 2 times per week, despite both frequencies producing equivalent gains in muscle mass and strength when total weekly volume is equated.

If you are an older woman aiming to lose body fat, doing resistance training 3 times a week is likely more effective than doing it 2 times a week, even if you do the same total number of sets. However, if your only goal is building strength or muscle size, you can choose 2 or 3 days per week based on your schedule, as both will yield similar results.