Browse the evidence

Training variables such as program duration, frequency, and total number of sessions do not significantly predict the effects of plyometric jump training on most physical fitness attributes in basketball players, except for total sessions on squat jump height.

Do not stress over finding the 'perfect' plyometric program dose (exact weeks, sessions per week, or total sessions). The research shows these specific metrics do not strongly predict success for most fitness outcomes. Instead, focus on consistent implementation and movement quality. Note that more total sessions might slightly help squat jump height, but this is a minor effect.

Observational studies linking LCS beverage consumption to increased risks of type 2 diabetes, stroke, and dementia are likely confounded by reverse causation and adiposity, rather than indicating a direct causal harm from LCS beverages.

Don't panic about the headlines linking diet soda to diabetes or stroke. The science suggests that people who are already overweight or unhealthy are more likely to drink diet soda, not that the soda causes the disease. However, since water is still the best choice, use LCS beverages as a tool to cut sugar, not as a health tonic.

Gut microbiome composition (specifically enterotype) mediates the relationship between dietary intake (fiber, artificial sweeteners) and circulating metabolites (bile acids), meaning the metabolic response to diet is dependent on an individual's microbial profile.

Your gut bacteria determine how your diet affects your blood chemistry. For example, eating fiber might increase beneficial bile acids in some people but not others, depending on their specific gut microbial type (enterotype). This suggests that personalized nutrition, based on microbiome profiling, may be necessary to optimize metabolic health, as standard dietary advice may not yield the same metabolic benefits for everyone.

Sarcopenia is associated with a gut microbiome profile characterized by reduced microbial diversity and a depletion of butyrate-producing genera (Lachnospira, Roseburia, Eubacterium), which correlates with reduced muscle mass and function.

If you are experiencing age-related muscle loss, consider that your gut health may be a contributing factor. The research shows that people with sarcopenia have less diverse gut bacteria and fewer beneficial, butyrate-producing species. While this does not replace resistance training and adequate protein intake, it suggests that supporting gut health (e.g., through diverse fiber intake or probiotics) might be a valuable adjunct strategy to preserve muscle mass in older adults.

Sarcopenia is associated with an overrepresentation of lipopolysaccharide (LPS) biosynthesis pathways in the gut microbiome, suggesting a pro-inflammatory state that may drive muscle catabolism.

The study suggests that sarcopenic individuals may have gut bacteria that produce more inflammatory endotoxins (LPS). This chronic low-grade inflammation may contribute to muscle breakdown. Managing gut inflammation through diet (e.g., reducing processed foods that feed pathogenic bacteria) might help mitigate this inflammatory drive on muscle tissue.

Government-imposed confinement and mobility restrictions during the COVID-19 pandemic did NOT significantly alter the adherence to the Mediterranean Diet among pregnant women.

Contrary to fears, confinement did not necessarily ruin dietary habits for these pregnant women. If you already follow a healthy diet, you may be able to maintain it during restrictions.

Supplementation with L-carnitine is not recommended for CPTII deficiency patients because it does not significantly improve muscle carnitine content, may increase cardiovascular risk via TMAO production, and acyl-carnitine accumulation cannot be fully processed due to the enzyme defect.

Do not take L-carnitine supplements. They do not fix the underlying enzyme problem and may increase your risk of heart disease by creating harmful byproducts (TMAO). Stick to the recommended diet and exercise plan.

DJB implantation is associated with a high rate of adverse events (13.2% early extraction) and serious complications, including liver abscesses and bleeding.

The DJB device carries a significant risk of complications, with 13.2% of patients requiring early removal due to adverse events like bleeding or liver abscesses. Patients must be aware of these risks before proceeding.

Acute exposure to high molecular weight advanced glycation end products (HMW-AGEs) impairs endothelium-dependent aortic relaxation.

Consuming foods high in advanced glycation end products (AGEs) can acutely harm blood vessel function. Avoiding highly processed, high-heat cooked foods may help maintain vascular health.

Endoscopic duodenal mucosal resurfacing (DMR) does not resolve NASH or improve liver histology in patients with biopsy-proven NASH when performed without concurrent lifestyle interventions or significant weight loss.

If you have NASH, a duodenal resurfacing procedure alone is not enough to cure it. This study showed that without significant weight loss and lifestyle changes, the procedure did not improve liver health or resolve the disease. Focus on sustainable weight loss and metabolic health, as procedural interventions are not a substitute for lifestyle management in this context.

Biomechanically calculated repair (BCR) using GRIP/CRIP concepts significantly reduces hernia recurrence rates compared to conventional repair techniques.

For complex hernias, ask if your surgeon uses biomechanical planning (GRIP/CRIP). This method tests how your abdominal wall handles daily stress before surgery, leading to a repair that is much less likely to fail (recurrence) compared to standard techniques. It may require a specialized center, but the long-term success rate is significantly higher.

Botulinum toxin A (BTA) injections and Progressive Preoperative Pneumoperitoneum (PPP) are effective mechanical optimization strategies for loss-of-domain hernias, reducing fascial tension and enabling primary closure.

If you have a very large hernia where the organs have slipped out of the abdominal cavity for a long time, standard surgery might be too risky. Your surgeon might recommend Botox injections to relax your abdominal muscles or a process called PPP (pumping air into your abdomen) to stretch your muscles before surgery. This makes it possible to close the hernia without major cutting, reducing recovery time and complications.

Pharmacological clearance of senescent cells using senolytics (specifically dasatinib and quercetin) extends health span and reduces age-related pathologies in mouse models.

This paper describes a preclinical strategy using specific drugs (senolytics) to clear aged cells. It is not a DIY protocol. The findings suggest that targeting cellular aging mechanisms is a viable path for extending health span, but human application requires further clinical trials to establish safety and efficacy.

Genetic ablation of senescent cells using the INK-ATTAC transgenic system delays age-related phenotypes and extends lifespan in mice.

This is a foundational scientific finding showing that removing senescent cells can extend life in mice. It provides the biological rationale for developing drugs (senolytics) to do the same in humans, but the genetic method itself is not a human intervention.

Constitutive responses to stress and DNA damage, including upregulation of heat shock proteins and proteases, are observed with age in Drosophila and worms, representing a conserved transcriptomic response to cellular damage.

In flies and worms, aging is associated with an upregulation of stress response genes like heat shock proteins. This suggests an attempt by the cell to cope with accumulated damage, although this pattern is less clear in mammals.

High-salt diets can enhance antitumor immunity in melanoma and lung cancer by promoting the differentiation of M1-like macrophages and increasing the infiltration and function of CD8+ T cells.

For patients with melanoma or lung cancer, high-salt intake might boost immune response, but this is a complex trade-off. Do not increase salt intake without consulting your oncologist, as it may not be suitable for everyone, especially those with heart conditions.

For adults with non-specific chronic low back pain, Pilates, resistance, stabilisation/motor control, and aerobic exercise training are the most effective treatments for reducing pain and improving physical function compared to no intervention.

If you have chronic low back pain without a specific structural cause, active exercise is superior to passive treatments like massage or heat. Specifically, Pilates, resistance training, stabilisation exercises, or aerobic activity are the most effective options. Aim for at least 4 weeks of consistent practice (1-7 times per week). Avoid relying solely on stretching or McKenzie exercises if you are not seeing results, as evidence suggests they may not differ from no treatment for pain or function.

Protein supplementation combined with strength and conditioning training significantly increases muscular strength in athletes, whereas HMB, creatine, and vitamin D do not.

If your goal is to get stronger, ensure you are consuming enough protein alongside your strength training. This paper suggests protein is the most effective supplement for this outcome, while creatine, HMB, and vitamin D did not show significant strength benefits in this specific analysis of trained athletes.

A 3-month pre-contest energy-restricted diet combined with an 8-week resistance training taper results in significant body mass loss (10.3%) but preserves or transiently increases maximal strength (isometric knee extension) prior to competition.

If you are cutting weight for a competition, expect your strength to fluctuate. In this case, strength peaked early in the cut and declined as the event approached, but returned to baseline after the event. Focus on maintaining protein intake (1.9-2.2 g/kg) and using a taper (reducing volume) in the final 10 days to manage fatigue while preserving strength.

Peak week training involves drastic reductions in volume and intensity, including carbohydrate loading and reduced exercise duration, to minimize inflammation and subcutaneous water retention.

In the final week before a competition, reduce your training volume and intensity. Focus on carbohydrate loading and light walking. This helps minimize inflammation and subcutaneous water, making your muscles look fuller and more defined.

Combining 12 weeks of supervised resistance exercise training (RET) with 42 g/day of whey protein supplementation safely increases skeletal muscle strength and improves quality of life in late adolescents and young adults with Barth syndrome.

For young adults with Barth syndrome, doing supervised resistance training three times a week while consuming 42 grams of whey protein daily is a safe and effective way to build muscle strength and improve daily quality of life. It is important to take the protein within an hour of finishing your workout and to gradually increase the weight you lift over the 12-week period.

Personalized nutrition improves gut microbiome diversity and richness in prediabetics compared to baseline, though the effect on body weight is inconsistent and dependent on study quality.

Personalized nutrition may improve gut health (microbiome diversity) in prediabetics. However, its effect on body weight is not consistent and may depend on the quality of the study or individual response.

Only the combination of diet, exercise, and medication therapy was significantly correlated with significant weight loss (≥10 kg) in this study population.

Losing 10kg or more is difficult. In this study, only the combination of diet and exercise was significantly correlated with this level of loss. Adding medication did not show a significant additional benefit for this specific high-tier loss in the analysis, likely due to small sample size.

Concurrent long-duration static stretching (1 hour, 6 days/week) and resistance training induces significant muscle thickness hypertrophy and strength gains in highly trained bodybuilders, suggesting the modalities are complementary rather than redundant.

If you are an experienced bodybuilder looking to maximize calf growth, adding 1 hour of daily static stretching to your existing resistance training routine may yield greater muscle thickness gains than resistance training alone. Use an orthotic device to achieve high intensity (8/10 pain) during these sessions. Note that this protocol is demanding and may not be necessary or effective for untrained individuals.