Browse the evidence

Combining resistance exercise with protein or amino acid supplementation does not significantly enhance muscle strength gains compared to exercise alone in most older adults, though it may improve muscle size in specific frail subgroups.

If you are an older adult doing resistance training, you do not need to buy protein or amino acid supplements to get stronger. Exercise alone is effective for strength. However, if you are frail or have sarcopenia, adding a protein drink (10-20g) or HMB (3g/day) to your exercise routine might help you gain a small amount of muscle mass, but do not expect a dramatic strength boost from the supplement itself.

Using a mobile app to self-monitor dietary intake results in lower energy intake compared to using a paper journal, although it does not significantly differ from using a website for diet monitoring.

If you are tracking food, a mobile app may help you eat fewer calories than using a paper journal, likely because it is easier and faster. However, this study did not find that app users lost more weight or had lower BMI than those using websites or paper journals, so the method matters less than the act of tracking itself.

Smartphone calorie-tracking apps may be effective for weight loss only in patients who are already ready and motivated to self-monitor their calories.

If you are highly motivated and willing to log every meal daily, a calorie-tracking app can be a powerful tool for weight loss. However, if you find logging tedious or are too busy, the app will likely not help you lose weight. Consider your readiness for self-monitoring before relying on an app.

Waist-to-height ratio (WHtR) is the most accurate anthropometric predictor of whole-body fat percentage and visceral adipose tissue (VAT) mass compared to BMI, waist circumference, waist-to-hip ratio, and waist/height^0.5.

Measure your waist circumference and your height. Divide your waist size by your height. If the result is 0.53 or higher for men, or 0.54 or higher for women, you likely have excess body fat or visceral fat, even if your BMI says you are normal weight. This simple ratio is a better indicator of health risk than BMI or waist-to-hip ratio. Aim to keep this ratio below these thresholds to reduce cardiometabolic risk.

Specific WHtR cut-points (0.53 for men, 0.54 for women for whole-body obesity; 0.59 for visceral obesity) provide a high probability (>=0.75) of identifying individuals with high fat mass or visceral adipose tissue as measured by DXA.

Use these specific numbers to gauge your risk. If your waist-to-height ratio is 0.53 or higher (men) or 0.54 or higher (women), you likely have excess total body fat. If it is 0.59 or higher, you likely have high visceral fat, which is linked to metabolic disease. These thresholds are more accurate than BMI for identifying who needs to take action.

Administration of probiotics and prebiotics ameliorates metabolic disorders, including type 2 diabetes (T2DM) and cardiovascular disease (CVD), by modulating gut microbiota composition to stimulate insulin signaling and lower cholesterol.

To potentially improve metabolic health, consider incorporating probiotic and prebiotic sources into your diet. The paper suggests that fermented foods (like yogurt with specific bacteria) may be more effective than freeze-dried capsules because they are metabolically active upon ingestion. Look for products containing strains like Lactobacillus and Bifidobacterium, and prebiotics like inulin or fructooligosaccharides, as these have been linked to improved insulin sensitivity and lower cholesterol in studies.

Certain probiotic strains (e.g., Lactobacillus plantarum PH04, Bifidobacterium Bb-12) significantly reduce total cholesterol, LDL-cholesterol, and triglycerides in hypercholesterolemic individuals.

If you have high cholesterol, incorporating specific probiotic-rich foods (like yogurt with Bifidobacterium Bb-12 or Lactobacillus plantarum) may help lower your LDL and triglycerides. The paper suggests that fermented foods might be more effective than capsules.

Dietary interventions, including caloric restriction, specific fatty acids, amino acids, and food bioactive derivatives, can enhance insulin sensitivity by targeting mitochondrial function and biogenesis.

Incorporating dietary strategies that support mitochondrial health, such as caloric restriction and consuming foods rich in specific fatty acids and bioactive compounds, can help improve insulin sensitivity by supporting mitochondrial biogenesis.

High adherence to a Mediterranean diet is associated with a 19% reduction in the risk of developing type 2 diabetes compared to low adherence.

Adopting a Mediterranean-style eating pattern significantly lowers your risk of type 2 diabetes. Focus on increasing vegetables, fruits, legumes, nuts, whole grains, and fish, while reducing red meat and processed foods. Use olive oil as your primary fat source. This dietary pattern is more effective than focusing on single nutrients alone.

Long-term adherence (≥10 years) to a Mediterranean diet results in a more pronounced reduction in diabetes risk (25% reduction) compared to short-term studies.

The benefits of a Mediterranean diet for diabetes prevention accumulate over time. Maintaining this diet for at least 10 years yields a 25% lower risk compared to low adherence, suggesting that consistency is key.

A pro-inflammatory diet is associated with higher risk of obesity and increased body mass index (BMI).

To manage weight, choose foods that are both anti-inflammatory and nutrient-dense. Avoid ultra-processed foods which are often high in calories and inflammatory. Focus on whole fruits, vegetables, and lean proteins.

Elevated colonic production of short-chain fatty acids (SCFA) via fermentable dietary fiber intake suppresses appetite and energy intake by stimulating the release of anorectic hormones PYY and GLP-1 through FFAR2 receptor activation on colonic L-cells.

To leverage SCFA for appetite control, consume high doses of fermentable fiber, specifically oligofructose, aiming for at least 35 grams per day. This dose is necessary to trigger the FFAR2 receptors on gut L-cells to release PYY and GLP-1, which signal satiety to the brain. Start lower if you are not used to high fiber to avoid GI distress.

Adopting a hunter-gatherer-style diet and lifestyle (Paleolithic diet and lifestyle) reduces the risk of chronic degenerative diseases of civilization, including coronary heart disease, obesity, hypertension, type 2 diabetes, and autoimmune diseases.

To reduce the risk of chronic diseases like obesity, diabetes, and heart disease, shift your diet and lifestyle to mimic preagricultural patterns. This means prioritizing unprocessed foods like meat, fish, vegetables, fruits, nuts, and seeds, while minimizing or eliminating dairy, cereal grains, refined sugars, and refined vegetable oils. Complement this with regular physical activity, adequate sleep, and sensible sun exposure. The goal is to align your modern environment with your evolutionary biology to prevent chronic inflammation and metabolic dysfunction.

The modern western diet's high sodium-to-potassium ratio contributes to hypertension, stroke, and other chronic diseases.

Check your sodium-to-potassium ratio. The typical western diet has too much sodium (from processed foods and added salt) and too little potassium (from fruits and vegetables). To support healthy blood pressure, increase your intake of potassium-rich whole foods like leafy greens, fruits, and tubers, and reduce processed foods high in added salt.

A net acid-yielding western diet (high in meat, dairy, grains, salt) compared to a net base-yielding hunter-gatherer diet (high in fruits, vegetables, tubers) contributes to osteoporosis and sarcopenia through chronic low-grade metabolic acidosis.

To support bone and muscle health, balance your diet's acid load. Reduce net acid-yielding foods like hard cheeses, cereal grains, and processed meats. Increase net base-yielding foods like fruits, vegetables, and tubers. This helps mitigate chronic low-grade metabolic acidosis, which can leach calcium from bones and break down muscle.

Government-mandated physical isolation measures during the early COVID-19 pandemic caused a significant increase in total energy intake and snacking frequency among young adult females, while simultaneously reducing physical activity levels in both males and females.

If you are living in isolation or working from home, be aware that your default environment encourages higher calorie intake (especially snacking) and lower physical activity. To counter this, you must intentionally recreate the structure you lost: schedule your meals, limit snack availability, and deliberately schedule physical activity sessions since you no longer get incidental exercise from commuting or walking between classes.

Performing 20 minutes of foam rolling immediately post-exercise and every 24 hours for 48 hours reduces delayed-onset muscle soreness (DOMS) and preserves dynamic performance measures (sprint, power, strength-endurance) compared to no intervention.

If you have a hard workout that leaves you sore, spend 20 minutes foam rolling your legs (quads, hamstrings, glutes, IT band) immediately after, then again the next day, and the day after. Use your body weight to apply pressure, moving slowly (about 1 roll per second). This simple routine helps reduce soreness and keeps your speed and power closer to normal for the next few days.

Extended periods of physical inactivity, such as lockdown confinement or ICU bed rest, accelerate sarcopenia through a 'catabolic crisis' model, causing rapid muscle volume loss (up to 5.5% in 7 days) that may not fully recover post-discharge.

Do not assume short breaks from exercise are harmless. Even 2-7 days of complete inactivity can cause measurable muscle loss. If you are older or have chronic conditions, prioritize light movement or resistance exercises daily during lockdown to prevent this 'catabolic crisis'.

Dietary changes during confinement, specifically increased consumption of ultra-processed foods (UPFs) and decreased protein intake, contribute to sarcopenia by inducing anabolic resistance and promoting fat gain.

Prioritize protein-rich foods over ultra-processed comfort foods during stressful times. Low protein intake directly reduces your body's ability to build and maintain muscle, even if you are exercising.

Vitamin D deficiency, exacerbated by lockdown-induced reduced sun exposure, contributes to muscle loss by impairing calcium handling, mitochondrial function, and insulin signaling.

Get your Vitamin D levels checked, especially if you are older or indoors most of the time. Supplementation may help muscle strength if you are deficient, but it will not replace the need for exercise and protein.

Nutritional ketosis (via ketogenic diet or fasting) induces a hormetic adaptive response that improves cellular resilience, reduces oxidative/inflammatory stress, and protects organs like the heart and brain, primarily through the activation of Nrf2, sirtuins, and AMPK.

Adopting a ketogenic diet or fasting induces ketone bodies, which act as a signal to your cells. This signal triggers a protective upgrade (hormesis) involving Nrf2 and sirtuins, improving your mitochondria and reducing inflammation. It is not just about burning fat; it is about training your cells to handle stress better.

Testosterone replacement therapy (TRT) improves sexual function, libido, bone mineral density, muscle mass, mood, and cognition in men with documented hypogonadism, provided symptoms and low serum testosterone levels are present.

If you are an older man experiencing low libido, fatigue, loss of muscle mass, or mood changes, do not assume these are just signs of aging. Get your testosterone levels checked, especially if you have symptoms. If both your levels are low and you have symptoms, TRT may improve your quality of life, sexual function, and bone health. However, it is not a magic bullet for physical function or falls, and you should discuss the risks and benefits with your doctor.

Meeting CDC-recommended vigorous physical activity levels (approx. 42 minutes over 3 days) buffers the negative association between chronic psychological stress and telomere length, preventing stress-induced telomere shortening observed in sedentary individuals.

If you are experiencing high chronic stress, vigorous exercise acts as a biological buffer that may protect your cellular aging (telomere length). You do not need to exercise excessively; meeting standard guidelines (approx. 14 minutes of vigorous activity daily, or 42 minutes over 3 days) appears sufficient to neutralize the stress-telomere link. Prioritize vigorous activity specifically when stress levels are high.

Small-sided games and football-specific drills can elicit high-intensity physiological responses (VO2max, running economy) comparable to non-ball high-intensity training, while potentially offering greater football-specific performance benefits.

You can achieve high-intensity fitness benefits through small-sided games or football-specific drills. These sessions can elicit similar physiological adaptations (like improved VO2max) as pure running, while also improving your technical skills under fatigue. Aim for high-intensity intervals (90-95% HRmax) twice a week.