Browse the evidence

Creatine supplementation significantly augments lean mass gains (0.36%/wk) and strength gains (1.09%/wk) during resistance training compared to placebo.

Take creatine monohydrate. A common protocol is 20g/day for 5-7 days, then 5g/day. It reliably adds lean mass and strength when combined with resistance training. It is safe for healthy adults.

HMB (beta-hydroxy beta-methylbutyrate) supplementation significantly augments lean mass gains (0.28%/wk) and strength gains (1.40%/wk) during resistance training compared to placebo.

Take 3g of HMB daily alongside resistance training. It helps increase lean mass and strength. It is safe and may improve cholesterol profiles.

Progressive resistance training (75% 1-RM, 3 sets of 8 reps, 3x/week) performed for one year by healthy elderly adults (mean age 68.2) significantly increases muscle strength (30-97% increase) and causes hypertrophy of both Type 1 and Type 2 muscle fibers.

If you are over 60 and healthy, you can build significant muscle strength and size by lifting weights 3 times a week. Start with a weight you can lift 8 times with good form, do 3 sets, and gradually increase the weight as you get stronger. You do not need to lift extremely heavy weights; moderate intensity (75% of your max) is highly effective and safe.

Six months of periodized resistance training significantly improves strength, power, and occupational task performance in untrained women, reducing gender differences in physical performance compared to men.

If you are a woman looking to improve your strength and ability to perform physically demanding tasks, engaging in a structured resistance training program 3 days a week for 6 months will significantly boost your strength, power, and endurance. You can choose between programs focusing on explosive movements (3-8 reps) or slower, controlled movements (8-12 reps), and both will improve your occupational performance. This training also helps close the physical performance gap between men and women, making you more capable in demanding jobs.

Specific dietary components, including omega-3 fatty acids, Mediterranean diet patterns, B-vitamins, probiotics, polyphenols, and weight loss, acutely and chronically improve HRV, while high saturated/trans fats and high glycemic carbohydrates reduce it.

To improve your HRV, focus on a Mediterranean-style diet rich in omega-3 fatty acids (found in fish), B-vitamins, probiotics, and polyphenols. Avoid high intakes of saturated and trans fats, as well as high glycemic carbohydrates, which have been shown to reduce HRV. Weight loss is also associated with improved HRV. These dietary changes support autonomic nervous system balance and reduce inflammation, leading to better overall health.

Physical activity enhances sleep quality in adults, with specific benefits observed in older populations.

Incorporate regular physical activity into your routine to improve sleep quality, which is essential for healthy ageing and overall well-being.

Consuming complex, whole plant foods containing diverse dietary fibers and phytonutrients increases gastrointestinal tract (GIT) microbiota diversity and stability more effectively than consuming purified fiber isolates or ultra-processed foods.

Prioritize whole plant foods (fruits, vegetables, whole grains) over isolated fiber supplements or highly processed foods. The physical structure and variety of fibers and phytonutrients in whole foods are essential for feeding a diverse and healthy gut microbiome, which in turn supports metabolic health and reduces inflammation.

Pre-cooling strategies (e.g., cooling vests, ice slurry, cold water immersion) can improve endurance performance in hot environments by reducing cardiovascular strain and heat storage.

For long events in the heat, try pre-cooling. Wear a cooling vest or drink an ice slurry (about 1 liter) before you start. This helps your body handle the heat better. Avoid cooling your legs too much if you need to sprint, as it might slow you down.

Carbohydrate-electrolyte drinks are superior to water alone for restoring fluid balance and endurance capacity post-exercise, particularly when fluid losses are significant.

After intense exercise, drink a carbohydrate-electrolyte solution (around 6-8% carbs) rather than just water. This helps your body absorb the fluid better, reduces urine loss, and restores your ability to perform again faster.

Multicomponent lifestyle interventions (dietary changes, weight loss, and increased physical activity) significantly reduce estimated 10-year coronary heart disease (CHD) risk in adults with prehypertension or stage 1 hypertension.

If you have high-normal blood pressure, making specific changes to your diet (like the DASH diet), increasing physical activity, and losing weight can significantly lower your estimated risk of heart disease over the next 10 years. You don't need to do everything perfectly; even partial adherence to these lifestyle changes can lead to substantial health benefits.

Supplementation with Lactobacillus probiotics after Roux-en-Y gastric bypass increases weight loss and reduces bacterial overgrowth compared to placebo.

If you have had Roux-en-Y gastric bypass, taking Lactobacillus probiotics may help you lose more weight and reduce bacterial overgrowth compared to not taking them. This is a specific benefit for surgical patients, not necessarily for the general population. Discuss probiotic supplementation with your surgeon.

Adherence to a Mediterranean diet significantly improves metabolic syndrome components (including body weight, blood pressure, glucose, and lipid profiles) and reduces the incidence of cardiovascular disease and stroke in adults.

Adopting a Mediterranean-style diet is one of the most effective dietary strategies for improving metabolic health. It consistently lowers cardiovascular disease risk, reduces stroke incidence, and improves key markers like blood pressure, blood sugar, and cholesterol. While it includes healthy fats like olive oil and nuts, it does not promote weight gain and often aids in weight management. For best results, focus on high intake of plant foods and olive oil, moderate dairy/fish, and low red meat, while ensuring any physical activity advice is consistent with your current routine.

Combined aerobic and resistance exercise is the most effective intervention for combating age-related sarcopenia, as it addresses both mitochondrial dysfunction and muscle mass loss simultaneously.

To fight age-related muscle loss, do not rely on just one type of exercise. Combine aerobic activity (like walking or cycling) with resistance training (lifting weights). This dual approach targets both the energy systems and the muscle fibers, offering the best protection against sarcopenia.

In elderly populations, resistance training using light-to-moderate loads (approx. 45% 1RM) produces strength gains comparable to heavy loads (approx. 80% 1RM), provided the total mechanical work (sets x reps x load) is matched between protocols.

If you are older and want to build strength, you do not need to lift extremely heavy weights. You can use lighter weights (around 45% of your max) as long as you perform enough repetitions to match the total work of a heavy workout. This approach is effective for strength gains and may be safer for those with joint or heart issues.

Resistance exercise yields clinically meaningful cognitive improvements in older adults at significantly lower doses (78–679 METs-min/week) compared to aerobic or mixed modalities.

If you are over 50 and want to protect your memory, prioritize resistance training (bands or weights). You do not need to do high volumes of exercise; even low doses (e.g., 15-20 minutes of resistance work a few times a week) can yield significant cognitive benefits, potentially more so than equivalent amounts of aerobic exercise.

Combining daily consumption of fish providing ~3.65g of n-3 fatty acids with a weight-reducing diet produces additive reductions in 24-hour ambulatory blood pressure and heart rate in overweight, medication-treated hypertensives compared to either intervention alone.

If you are overweight and have high blood pressure, adding daily fish meals (providing about 3.65g of omega-3s) and losing weight can significantly lower your blood pressure and heart rate. The combination works better than either alone. You should continue your blood pressure medication unless your doctor advises otherwise, but these dietary changes may help reduce your overall cardiovascular risk.

A comprehensive Mediterranean Lifestyle Program (MLP) significantly improves glycemic control (HbA1c), body mass index (BMI), and quality of life in postmenopausal women with type 2 diabetes compared to usual care.

For postmenopausal women with type 2 diabetes, adopting a Mediterranean-style diet, engaging in regular moderate-to-vigorous exercise, practicing stress management techniques, and participating in group support can significantly improve blood sugar control, reduce body weight, and enhance quality of life. This comprehensive approach is feasible and effective, even for those managing a chronic condition.

Resistance training (RT) and mixed training (MT) significantly improve knee extension strength (KES) and gait speed (GS) in older adults with sarcopenia, whereas whole body vibration training (WBVT) does not.

For older adults with sarcopenia, engaging in resistance training (using weights, bands, or body weight) or mixed training (combining resistance with balance/aerobic exercises) is the most effective non-pharmacological strategy to improve leg strength and walking speed. Whole body vibration is not recommended for these specific goals. Aim for 1-5 sessions per week, lasting 20-90 minutes, over at least 6 weeks.

Adherence to a healthy dietary pattern (rich in vegetables, fruit, whole grains, fish, and olive oil) is associated with a reduced likelihood of developing depression.

Focus on building a diet rich in plant-based foods, whole grains, and quality proteins like fish. This pattern is consistently linked to lower depression risk across different cultures. You don't need to be perfect; just increasing these foods while reducing processed items can help.

The fixed-dose combination of phentermine and extended-release topiramate (Qsymia) produces synergistic, robust, and sustained weight loss in obese adults, with a significant proportion achieving ≥10% weight loss.

For adults with obesity (BMI ≥35, or ≥27 with comorbidities), the combination of phentermine and extended-release topiramate is a clinically approved option that can produce significant, sustained weight loss (often >10% of body weight) when combined with a caloric deficit. It is designed to be taken once daily, starting at a low dose and titrating up to maximize tolerance. This approach addresses the limitation of short-term monotherapies by offering a long-term management strategy with a favorable risk-benefit profile for many patients, though it requires monitoring for specific side effects like paresthesia or cognitive changes.

Habitual sleep duration of less than 6 hours or greater than 9 hours is associated with a significantly increased risk of cardiovascular disease (CVD) and all-cause mortality compared to 7-8 hours of sleep.

Aim for 7-8 hours of sleep per night to minimize cardiovascular risk. Both sleeping less than 6 hours and more than 9 hours is associated with higher risks of heart disease and death. Prioritize consistent, adequate sleep duration as a key modifiable health factor.

Management of sarcopenia in cirrhosis requires a multi-pronged approach including specific nutritional targets (35 kcal/kg, 1.2-1.5 g/kg protein) and exercise (150-200 mins/week), with late-evening snacks recommended.

To fight muscle loss, you need to eat enough calories (at least 35 per kg of body weight) and protein (1.2-1.5 grams per kg) every day. Don't restrict protein even if you have liver confusion. Also, eat a snack before bed to stop your body from breaking down muscle overnight. Combine this with moderate exercise for 150-200 minutes a week.

Participation in running is associated with a significantly lower risk of all-cause, cardiovascular, and cancer mortality compared to non-running, regardless of the specific dose or volume of running.

Start running, even if it's just once a week for less than 50 minutes. You do not need to run fast, long, or frequently to gain significant protection against all-cause, cardiovascular, and cancer mortality. The key is participation, not perfection or high volume.

Sugar-sweetened beverage (SSB) consumption causes significant health harms, specifically weight gain, type 2 diabetes, and cardiovascular disease, through mechanisms involving liquid calorie non-satiety, high glycemic load, and insulin resistance.

Limit sugar-sweetened beverages to reduce your risk of type 2 diabetes and heart disease. Liquid sugar is processed differently than solid sugar, leading to less fullness and higher blood sugar spikes. Even modest reductions in consumption can lower your long-term health risks.