Browse the evidence

An 8-week combined functional strength and balance training program with nutrition education significantly improves grip strength, sit-to-stand functioning, and dynamic balance in older adults with pre-frailty and frailty.

If you are an older adult feeling frail, start with a structured program that focuses on functional movements like squats and stepping, performed twice a week. Focus on form first, then gradually increase difficulty. Combine this with eating more protein (aiming for 1.2g per kg of body weight) spread across your meals, using affordable sources like dairy, eggs, or beans. This approach improves your strength, balance, and ability to perform daily tasks without needing expensive equipment.

A 12-week telehealth-delivered home resistance training program combined with dietary advice to increase plant-based protein intake (target 1.2–1.5 g/kg/d) is safe and feasible for adults with NAFLD, resulting in significant improvements in physical function (sit-to-stand performance) and total protein intake compared to usual care, despite modest adherence rates.

If you have NAFLD, a home-based resistance training program delivered via telehealth, combined with advice to eat more plant-based protein (aiming for 1.2-1.5g per kg of body weight), is a safe and effective way to improve your physical function and protein intake. You should perform 6-8 exercises, 2 sets of 10 reps, 3 times a week at a moderate effort level. While sticking to this routine can be challenging, the intervention is feasible and improves strength.

Ballistic movements should be included in home-based training to maintain or develop muscle power, regardless of whether external loads are used.

To keep your explosive power, include movements where you move quickly through the exercise (ballistic), even if you use light weights, bands, or just your body weight. This helps maintain the speed component of fitness.

For patients with Type 2 Diabetes and BMI ≥ 35 kg/m2, multidisciplinary weight management services or bariatric surgery result in superior glycaemic control and medication reduction compared to standard specialist diabetes clinic care.

If you have Type 2 Diabetes and a BMI over 35, standard diabetes care often fails to control your blood sugar or weight. You should ask for a referral to a specialized multidisciplinary weight management clinic or discuss bariatric surgery. These interventions are proven to lower HbA1c and reduce the need for diabetes medications more effectively than standard care alone.

A commercial weight-loss program utilizing portion-controlled meal replacements (MRs) combined with one-on-one behavioral support produces therapeutic weight loss (≥5% baseline) and improves cardiometabolic risk factors in adults with type 2 diabetes or high blood sugar (D/HBS) to a degree equivalent to those without these conditions.

If you have diabetes or high blood sugar, a structured program using meal replacements and weekly counseling can help you lose weight just as effectively as it does for people without diabetes. Focus on the 800-1500 calorie meal plans provided, which include enough protein to protect your muscle, and attend your weekly counseling sessions to stay on track. You can expect to lose around 14% of your body weight over 24 weeks, which is a therapeutic amount that improves heart health markers.

A structured, virtual, community-based lifestyle intervention using meal replacements and behavioral support achieves weight loss (14-16%) and type 2 diabetes remission (43%) comparable to GLP-1 receptor agonist therapies.

To achieve significant weight loss and potentially reverse type 2 diabetes, consider a structured program that combines a temporary period of meal replacements with long-term behavioral support. Look for programs that offer frequent check-ins, community support, and a clear plan for transitioning back to regular food. This approach can be as effective as newer weight-loss drugs for many people, especially when sustained over 18 months.

A 12-week comprehensive obesity management program combining nutritional education, personalized coaching, and plant-derived food supplements (PDFS) significantly reduces body weight, fat mass, and abdominal circumference in obese subjects compared to a control group receiving only medical observation.

To lose weight effectively, combine a structured, low-calorie diet with regular professional coaching and specific plant-based supplements over 12 weeks. This holistic approach addresses not just calories but also behavior and metabolic markers, leading to significant fat loss and improved health metrics compared to self-managed or medical-observation-only approaches.

Adherence to the DASH dietary pattern significantly reduces the incidence of cardiovascular disease, coronary heart disease, stroke, and type 2 diabetes in prospective cohort studies, and improves cardiometabolic risk factors (blood pressure, lipids, HbA1c, body weight) in controlled trials.

Adopt the DASH dietary pattern by prioritizing fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fats, red meat, and added sugars. This approach is strongly associated with lower risks of heart disease, stroke, and diabetes, as well as improved blood pressure and weight management.

A combined intervention of progressive balance and functional strength training (2x/week for 8 weeks) paired with nutrition education targeting 1.2 g protein/kg/day is feasible and safe for pre-frail older adults, achieving high adherence (72%) without significant adverse events.

If you are over 60 and feeling 'pre-frail' (tired, struggling with stairs, etc.), start with a supervised strength program twice a week. Focus on learning the movements correctly before adding weight. Aim to eat about 1.2 grams of protein per kilogram of your body weight each day, spread across meals. This combination is safe, feasible, and helps maintain your ability to function independently.

High-Intensity Interval Training combined with Resistance Training (HIIT+RT) produces equivalent short- and medium-term improvements in glucose control, cardiometabolic risk, and microvascular complication markers compared to Moderate-Intensity Continuous Training combined with Resistance Training (MICT+RT) in men with Type 2 Diabetes.

For men with Type 2 Diabetes, combining high-intensity interval training with resistance training is just as effective as moderate-intensity continuous training for improving blood sugar control and heart health. Both approaches should be supervised, especially given medication use, and can be chosen based on patient preference and adherence.

Deloading (periodic reduction in training demand) is a common practice in strength and physique sports, primarily used for fatigue management and recovery, typically involving a 5-7 day duration every 4-6 weeks.

If you've been training hard for 4-6 weeks and feel fatigued or stalled, schedule a 5-7 day 'deload.' Reduce your total sets by 25-50% and/or train with less intensity (e.g., stop 4-5 reps before failure). This is not 'rest' in the passive sense, but a strategic reduction to manage fatigue and prepare for the next training block.

Local muscular endurance is best developed with low-load, high-repetition training (15+ reps), although moderate loads can also be effective, particularly for the lower body.

If your main goal is muscular endurance (e.g., for sports or high-rep activities), use lighter weights (below 60% 1RM) and perform 15 or more repetitions. Moderate loads (8-12 reps) are also effective. Heavy loads are less efficient for this specific goal but still provide some benefit.

Bodybuilders systematically manipulate resistance training variables across four distinct periods (off-season, pre-contest, peak week, post-contest) to maximize hypertrophy and minimize body fat, characterized by higher loads and volume in the off-season and lighter loads with shorter rest intervals in the pre-contest phase.

If you are training for aesthetics or competition, do not use a static weight. In your building phase, lift heavier weights for fewer reps with longer rests. In your cutting phase, switch to lighter weights, more reps, and shorter rests to preserve muscle while burning fat. Train frequently (5-6 days/week) and split your muscle groups.

Individualized nutritional interventions based on Mediterranean/DASH principles, adapted to local socioeconomic contexts, significantly improve glycemic control (HbA1c, FBG), anthropometric markers (weight, BMI, waist circumference), and cardiovascular risk profiles in Type 2 Diabetes patients over 12 months compared to standard medical care alone.

For Type 2 Diabetes patients, a personalized diet based on Mediterranean/DASH principles, adapted to local foods and budget, significantly improves blood sugar, weight, and heart health markers over a year. This approach works even for sedentary individuals and those with limited income, provided the plan is flexible and adjusted regularly by a nutritionist. Standard medical care alone is not enough to prevent worsening of these markers.

A culturally adapted Mediterranean-style dietary pattern combined with physical activity promotes sustained, clinically significant weight loss in adults with type 2 diabetes over a 24-month period.

For adults with type 2 diabetes, especially those from minority or low-income backgrounds, a sustainable weight loss strategy involves adopting a Mediterranean-style diet that respects cultural food preferences (e.g., using healthy fats like olive oil and nuts, which are common in Southern cuisine) combined with regular walking. This approach, delivered through culturally sensitive counseling and flexible support (phone or group sessions), can lead to sustained weight loss of approximately 3.7 kg (8 lbs) over two years, which is clinically beneficial for managing diabetes and cardiovascular risk.

A 3-month dose-escalated resistance training regimen using high-intensity compound exercises is safe and effective for breast cancer survivors, significantly improving body composition, strength, and functional mobility.

If you are a breast cancer survivor, a supervised, high-intensity resistance training program (3x/week for 3 months) is safe and can significantly improve your body composition, strength, and quality of life. Focus on compound movements like squats and deadlifts, progressively increasing the weight, and ensure you are supervised by a qualified professional.

High-intensity interval training (HIIT) improves insulin sensitivity and glycaemic control in reproductive-aged women with overweight/obesity with greater time efficiency and adherence than traditional moderate-intensity endurance training.

If you have excess weight and want to improve your blood sugar control without spending hours at the gym, try High-Intensity Interval Training. The protocol described involves three weekly sessions totaling about 109 minutes, mixing short bursts of near-maximal effort with recovery periods. This approach is designed to be more time-efficient than traditional steady-state cardio while delivering comparable or better metabolic benefits for women in your demographic.

A comprehensive 48-week lifestyle modification program (diet, exercise, behavioral counseling) produces clinically significant weight loss (≥5%) and improved glycemic control (HbA1c reduction) in patients with type 2 diabetes and obesity, significantly outperforming standard treatment alone.

If you have Type 2 Diabetes and are overweight, standard medical care alone is unlikely to produce significant weight loss. A structured 48-week program combining a moderate caloric deficit (500-1000 kcal/day), 40-60 minutes of daily physical activity (mix of cardio, strength, and flexibility), and regular behavioral counseling can help you lose at least 5% of your body weight and improve your blood sugar control. This approach is significantly more effective than routine care alone.

Supplementation with creatine monohydrate (loading 0.3 g/kg/day for 5-7 days or maintenance 3-5 g/day), caffeine (3-6 mg/kg, 1 hour pre-exercise), and beta-alanine (65-80 mg/kg/day) potentially improves performance, recovery, and adaptation in rugby league players.

Consider adding specific supplements if your diet is already optimized. For creatine, use a loading phase (0.3 g/kg/day for 5-7 days) or maintenance (3-5 g/day). For caffeine, take 3-6 mg/kg about an hour before matches. For beta-alanine, take 65-80 mg/kg daily. Always check for banned substance lists.

A two-meals-a-day ketogenic diet significantly improves weight, glycemic control, and lipid profiles in newly diagnosed obese patients with type 2 diabetes compared to a conventional energy-restricted diabetic diet.

For newly diagnosed obese diabetics not on medication, a modified ketogenic diet (2 keto meals, 1 regular meal) at ~1500 calories for 2 months can significantly improve weight, blood sugar, and cholesterol compared to standard advice. Be aware of potential uric acid increases and early hypoglycemia risk.

An obesity-centric management approach utilizing a weight management program combined with anti-obesity medication (AOM) produces superior weight loss compared to usual glucose-centric care in patients with obesity and type 2 diabetes, while maintaining noninferior glycemic control.

For patients with obesity and type 2 diabetes, adopting an obesity-centric approach that combines a structured weight management program with FDA-approved anti-obesity medications leads to significantly greater weight loss compared to standard glucose-focused care, without compromising blood sugar control. This strategy addresses the root cause of obesity, offering a more comprehensive management plan.

Personalized nutrition significantly reduces HbA1c levels compared to standard control diets in adults with type 2 diabetes or prediabetes, with a median mean difference of -0.925%.

For adults with type 2 diabetes or prediabetes, using personalized nutrition strategies that incorporate individual biological data (like gut microbiome or genetic markers) alongside clinical metrics can lead to greater reductions in HbA1c compared to standard dietary advice. While the evidence quality is currently low due to study variability, the approach shows promise for improving glycemic control.

Combining diet therapy (reduced food intake) and exercise therapy significantly increases the odds of achieving moderate weight loss (≥3 kg but <6 kg) compared to using either therapy alone or no therapy.

If you are obese and want to lose weight, combining dietary changes with exercise is significantly more effective than doing just one. The study shows that doing both increases your odds of losing 3-6 kg significantly compared to doing either alone.

Combining diet, exercise, and medication therapy significantly increases the odds of achieving moderate weight loss (≥6 kg but <10 kg) compared to combined diet and exercise therapy alone.

If you are obese and have tried diet and exercise without achieving significant loss (≥6kg), adding prescribed medication therapy significantly increases your odds of success compared to diet and exercise alone.