Browse the evidence

Ingestion of milk (both fat-free and whole) following resistance exercise stimulates net muscle protein synthesis, shifting muscle protein balance from negative to positive.

Drink milk immediately after your resistance training. Both fat-free and whole milk work to build muscle by shifting your body into an anabolic state. Whole milk may offer a slight edge in utilizing specific amino acids like threonine compared to fat-free milk, but both are effective strategies for post-workout recovery.

Adhering to the Dutch 'Wheel of Five' dietary guidelines, which prioritize vegetables, fruit, wholegrains, dairy, and fats while limiting high-impact animal products, provides approximately 85% of daily energy requirements and meets all essential nutrient Dietary Reference Values for most adults.

Fill 85% of your daily calories with the 'Wheel of Five' foods: vegetables, fruit, wholegrain bread/cereals/potatoes, dairy, and fats. Eat these daily in the specified serving sizes (e.g., 250g veggies, 200g fruit). Limit 'outside the wheel' foods like processed meat, sugary drinks, and high-sugar snacks to occasional use. This pattern meets your nutrient needs without requiring expensive supplements or exotic foods.

Regular physical activity increases life expectancy by approximately 2 to 4 years compared to inactivity, with aerobic endurance athletes potentially gaining up to 8 years.

To maximize your lifespan, incorporate regular physical activity into your daily routine. You do not need to be an elite athlete; moderate leisure-time activity is highly effective. Aim for consistency, as this habit alone can add 2-4 years to your life expectancy by reducing risks of heart disease, diabetes, and cancer.

The 45° hip extension exercise selectively activates the biceps femoris long head (BFLongHead) relative to medial hamstring muscles, making it superior for targeted BFLongHead rehabilitation.

If your goal is to specifically strengthen the biceps femoris long head (the most commonly injured hamstring muscle), prioritize hip-extension based exercises like the 45° hip extension over knee-dominant exercises like the Nordic hamstring curl or leg curl. The Nordic curl is excellent for overall hamstring health but targets the semitendinosus more heavily.

For a fixed total volume of moderate-to-vigorous physical activity (MVPA), increasing the proportion of vigorous physical activity (VPA) to total MVPA is associated with significantly lower all-cause mortality.

If you currently do 150 minutes of moderate exercise (like brisk walking) per week, try replacing half of that time with vigorous exercise (like running or fast cycling) while keeping the total time at 150 minutes. This shift is associated with a 17% lower risk of death compared to doing only moderate exercise, according to this large study.

A modular multimodal exercise program (aerobic, resistance, flexibility) tailored to bone metastasis location preserves self-reported physical function and lower body muscle strength in prostate cancer patients with bone metastases without increasing skeletal complications or bone pain.

If you have prostate cancer that has spread to your bones, you can still exercise safely. The key is to work with a professional who can tailor your routine to avoid putting direct stress on your weak bones. Focus on moderate resistance training (lifting weights you can handle 10-12 times) and low-impact cardio like cycling or walking. This approach helps maintain your strength and daily function without increasing your risk of fractures or pain.

Intensive progressive strength training induces skeletal muscle hypertrophy (increased cross-sectional area) and reduces intramuscular fat proportion in elderly women (76-78 years old), whereas endurance training does not induce hypertrophy and may reduce lean tissue cross-sectional area.

If you are a woman in your late 70s, you can still build muscle and reduce fat inside your muscles by lifting weights twice a week. Start with lighter weights and gradually increase the weight as you get stronger. Do not rely solely on walking or cardio for muscle growth, as it may not prevent muscle loss.

Adhering to the Portfolio Dietary Pattern (combining nuts, plant protein, viscous fiber, and plant sterols) significantly reduces LDL cholesterol by approximately 17% compared to a standard National Cholesterol Education Program (NCEP) Step II diet.

To lower your LDL cholesterol significantly, adopt the Portfolio Dietary Pattern. This involves eating specific amounts of four plant-based food groups daily: nuts (42g), plant protein like soy or beans (50g), viscous fiber from oats or barley (20g), and plant sterols (2g). This combination, when used alongside a standard low-saturated-fat diet, has been shown to reduce LDL cholesterol by approximately 17% in clinical trials involving individuals with high cholesterol.

High-impact exercises (e.g., jumping, running) and high-intensity resistance training are superior to low-impact or non-weight-bearing activities (e.g., cycling, swimming) for increasing or maintaining bone mineral density (BMD) in postmenopausal women.

To build bone density, you must challenge your skeleton with impact. If you are postmenopausal, prioritize activities like brisk walking, running, or jumping over swimming or cycling. Combine this with resistance training at 70-90% of your one-rep max, performed 2-4 times a week. Always consult a specialist to ensure your specific bone health status allows for high-impact loading, and focus on strengthening your back muscles to protect your spine.

Power training (high-velocity resistance training) is superior to traditional strength training for maintaining lumbar spine BMD in postmenopausal women.

If you do resistance training, don't just lift slowly. Incorporate 'power' moves where you lift the weight quickly (but with control) using heavy weights (70-90% of your max) for few reps (around 6). Do this 4 times a week. This specific type of training has been shown to better maintain bone density in the spine than slow, traditional weightlifting.

Speed endurance training (SET) improves intermittent recovery performance (Yo-Yo IR-2) significantly more than sprint training (ST), primarily through enhanced lactate clearance and potassium handling rather than just increased muscle mass or fiber type changes.

If your goal is to improve your ability to recover between high-intensity bursts (like in team sports), prioritize speed endurance intervals (e.g., 30-second runs at >130% VO2max) over pure sprints. This type of training specifically enhances your body's ability to clear lactate and manage ions during repeated efforts, leading to much larger gains in intermittent recovery capacity.

Combining high levels of physical activity with other positive lifestyle choices (such as healthy diet, non-smoking, and moderate alcohol use) is associated with significantly lower risks of cardiovascular disease, cancer, and all-cause mortality compared to being physically inactive with unhealthy lifestyle profiles.

To maximize your longevity and minimize disease risk, do not rely on exercise alone. Aim to meet physical activity guidelines while simultaneously addressing other key lifestyle factors: avoid smoking, maintain a healthy diet, and limit alcohol consumption. The combined effect of these healthy behaviors offers the strongest protection against heart disease, cancer, and early death.

Practicing Baduanjin Qigong significantly improves quality of life, sleep quality, physical balance, handgrip strength, trunk flexibility, systolic and diastolic blood pressure, and resting heart rate in adults.

Incorporate Baduanjin Qigong into your routine 2-7 times a week for 30-90 minutes. It is a low-impact, easy-to-learn set of 8 movements that combines physical postures with breathing and mental focus. You can expect improvements in sleep quality, stress levels (quality of life), balance, grip strength, flexibility, and cardiovascular markers like blood pressure and resting heart rate. It is particularly suitable for older adults or those with chronic conditions who may find high-intensity exercise difficult.

Consumption of Lactobacillus gasseri SBT2055 (LG2055) in fermented milk at doses of 10^6 or 10^7 cfu/g significantly reduces abdominal visceral fat area, BMI, waist circumference, and body fat mass in adults with large visceral fat areas.

To reduce abdominal fat, consume fermented milk containing Lactobacillus gasseri SBT2055 daily. A dose providing 10^6 to 10^7 colony-forming units per gram (totaling approx. 10^8 cfu per day) is effective. This should be done consistently for at least 12 weeks. Note that stopping consumption leads to a reversal of benefits, so ongoing intake is necessary to maintain results.

An 8-week supervised concurrent training program (resistance and aerobic) significantly improves cardiovascular fitness, muscular strength, fatigue, and quality of life in post-COVID-19 patients compared to self-managed WHO guidelines.

If you have lingering symptoms from COVID-19 for more than 12 weeks, a supervised exercise program combining light cardio and resistance training, done 3 times a week for 8 weeks, can significantly improve your energy, strength, and quality of life compared to just following general advice. Start with low intensity and gradually increase under supervision.

Adhering to current physical activity guidelines and expending approximately 4200 kJ (1000 kcal) of energy per week significantly reduces all-cause mortality in women, with a magnitude of benefit similar to that observed in men.

To reduce your risk of death, aim to burn about 1000 calories (4200 kJ) through movement each week. This can be achieved through a mix of leisure exercise, walking, and household activities. You do not need to be a professional athlete; consistent, moderate activity is sufficient to gain a mortality benefit comparable to men.

Weight loss of at least 10% body weight significantly reduces knee osteoarthritis pain and improves physical function in obese adults, regardless of the method used (exercise, diet, or surgery).

If you have knee osteoarthritis and are overweight, losing 10% or more of your body weight is the most effective way to reduce pain and improve function. You can achieve this through diet, exercise, or surgery. Combining exercise with diet often yields the best results. Start with supervised, low-impact activities to overcome fear of movement.

Low-volume sprint interval training (SIT) and high-intensity interval training (HIIT) elicit similar physiological and health-related adaptations (e.g., VO2max, mitochondrial content) to high-volume moderate-intensity continuous training (MICT) despite significantly lower time commitment and total work volume.

You do not need to spend hours exercising to improve your heart health and fitness. Short bursts of intense effort (like 30-second sprints or 1-minute high-intensity intervals) repeated a few times, with rest in between, can improve your cardiovascular fitness and muscle efficiency just as much as long, steady-state cardio, but in a fraction of the time.

Acute sodium bicarbonate (NaHCO3) supplementation (0.3-0.5 g/kg) enhances performance during high-intensity exercise and may augment chronic training adaptations (e.g., mitochondrial mass) when combined with interval training.

If you are doing short, intense sprints, taking sodium bicarbonate (baking soda) at a dose of 0.3-0.5 grams per kilogram of body weight before exercise might slightly improve your power output. Be aware that it can cause stomach upset, so individual tolerance varies.

Performing constant or interval aerobic exercise for at least 20 minutes, three times per week, for at least five weeks is safe and improves cardiopulmonary fitness, body composition, and psychological status in adults living with HIV.

If you live with HIV, engaging in aerobic exercise (like walking, cycling, or jogging) for at least 20 minutes, three times a week, for at least five weeks is a safe and effective way to improve your heart and lung fitness, body composition, and mood. Start with a program that fits your current ability and gradually increase duration and intensity as tolerated.

A low-FODMAP diet significantly improves general symptoms and quality of life in adults with Irritable Bowel Syndrome (IBS) compared to a standard high-FODMAP diet.

If you have IBS, a low-FODMAP diet is more effective than standard dietary advice for reducing symptoms like pain and bloating. Because this diet restricts many healthy foods, you should work with a dietitian to ensure you stay healthy and get enough nutrients. This approach is recommended as a first-line treatment option.

Preoperative malnutrition, identified by standard nutritional indices (SGA, NRI, MI, MNA), significantly increases the risk of postoperative morbidity (specifically severe infectious and non-infectious complications) and mortality in patients undergoing major elective surgery.

Before major surgery, assess your nutritional status. If you are malnourished, your risk of complications like infections or wound healing issues increases significantly (by 2-3x). Work with your care team to optimize nutrition preoperatively, as this is a critical factor in surgical outcomes, not just the surgery itself.

High intensity intermittent training (HIIT) improves cardiac structure (left ventricular wall mass, stroke volume) and function (diastolic filling, torsion) and reduces liver fat in patients with type 2 diabetes.

If you have type 2 diabetes, high-intensity interval training (HIIT) can significantly improve your heart's structure and function while reducing liver fat. The protocol involves 3 sessions per week for 12 weeks, using intervals of vigorous effort (RPE 16-17) interspersed with recovery. Start with shorter intervals (2 minutes) and gradually increase them. This approach is safe and effective for reversing early cardiac dysfunction and lowering liver fat, which are major risks in diabetes.

High-intensity resistance training (HIT) is more efficient than moderate-intensity (hypertrophic) training for improving soccer performance, with two weekly sessions sufficient for pre-season gains and one weekly session adequate to prevent in-season detraining.

For elite soccer players, prioritize high-intensity, low-repetition resistance training (85-90% 1RM) over high-volume bodybuilding-style workouts. Perform these sessions twice a week during the pre-season to build strength and power, then reduce to once a week during the competitive season to maintain gains without causing fatigue. Focus on exercises that transfer to soccer movements (squats, jumps, sprints).