Browse the evidence

The International Society of Sports Nutrition recommends a protein intake of 1.4-2.0 g/kg/d.

Athletes may benefit from protein intakes within this recommended range.

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.

Subcutaneous semaglutide (2.0 mg or higher, once weekly) produces significant weight loss and cardiometabolic improvements in adults with overweight or obesity, with efficacy increasing in patients with Class II obesity and higher dosages.

If you have overweight or obesity, subcutaneous semaglutide taken once weekly at a dose of 2.0 mg or higher is a highly effective treatment for weight loss. It works best when combined with lifestyle changes (diet and exercise). You can expect significant weight loss (nearly 9 kg on average in this analysis) and improvements in waist circumference and BMI. Patients with more severe obesity (Class II) tend to lose more weight. While gastrointestinal side effects like nausea are common, serious side effects are rare. The once-weekly schedule is preferred for adherence and safety over daily dosing.

All dietary approaches (low-carbohydrate, Mediterranean, Palaeolithic, Vegetarian, etc.) significantly reduce HbA1c and fasting glucose compared to a control diet in patients with type 2 diabetes.

If you have Type 2 Diabetes, switching from your current standard diet to any structured dietary approach—whether it's low-carb, Mediterranean, or high-protein—will significantly improve your blood sugar control (HbA1c and fasting glucose) compared to making no dietary changes. The specific type of diet matters less for the initial benefit than the act of adopting a structured, healthier eating pattern for at least 12 weeks.

The Low-Carbohydrate (LC) diet is ranked as the most effective approach for reducing HbA1c, while the Mediterranean diet is ranked as the most effective for reducing fasting glucose.

If your primary goal is lowering HbA1c, a Low-Carbohydrate diet may offer the greatest benefit. If your primary goal is lowering fasting glucose, the Mediterranean diet may be the most effective choice. Both are superior to a control diet, but they optimize different glycemic markers.

AMG 133 (maridebart cafraglutide), a bispecific molecule combining a GIP receptor antagonist with a GLP-1 receptor agonist, produces pronounced, dose-dependent weight loss and improves metabolic parameters in adults with obesity.

AMG 133 is a new injectable medication for obesity that works by targeting two gut hormones (GLP-1 and GIP). In early clinical trials, it caused significant weight loss (up to 14.5% of body weight) with a dosing schedule of just one injection every four weeks. While it can cause temporary nausea or vomiting, these side effects are usually mild and go away quickly. It is currently in clinical trials and not yet widely available.

Evidence-informed training plans are pragmatic mixes of evidence and subjective experience, as it is impossible to base complex long-term plans fully on scientific evidence.

Don't wait for perfect scientific proof for every single exercise. Use evidence-based guidelines for the main components (like volume and intensity), but feel free to use your experience and preferences for the rest. The goal is a plan that works for you, not one that is scientifically perfect.

Lifestyle modifications, including Medical Nutritional Therapy (MNT), are essential for maintaining the effectiveness of pharmacological therapies in managing T2DM and CVD.

Manage your Type 2 Diabetes and heart health by working with a dietitian on Medical Nutritional Therapy (MNT). Focus on low glycemic index foods and reducing saturated fats. While this may not directly lower your risk of dying from heart disease, it significantly improves blood sugar control and overall health.

High-velocity, high-intensity progressive resistance training (power training) improves glycemic control (HbA1c) and insulin sensitivity in older adults with Type 2 Diabetes and metabolic syndrome.

If you have Type 2 Diabetes and are over 60, standard walking might not be enough. This study tests a specific type of weightlifting called 'power training' where you lift weights quickly (but safely) at about 80% of your max strength, three times a week. This approach aims to improve your blood sugar control and muscle function better than slow, light exercises. It requires professional supervision to ensure safety and proper progression.

High-intensity interval training (HIIT) significantly improves insulin sensitivity (fasting insulin and HOMA-IR) and cardiorespiratory fitness (VO2max) compared to moderate-intensity continuous training (MICT) in patients with diabesity.

If you have type 2 diabetes and are overweight, High-Intensity Interval Training (HIIT) may offer better improvements in insulin sensitivity and heart health than steady-state moderate exercise. HIIT involves short bursts of effort exceeding 80% of your max heart rate. It is time-efficient and can be adapted to your fitness level, making it a viable option even if you have physical limitations.

HIIT and MICT produce comparable changes in body composition, lipid profiles, fasting blood glucose, HbA1c, and blood pressure in patients with diabesity.

For weight loss, blood sugar control (HbA1c), and blood pressure, both HIIT and moderate steady-state exercise appear to work equally well for people with diabesity. You do not need to do HIIT to see improvements in these specific areas; moderate exercise is sufficient.

In patients with diabesity who have comorbidities, HIIT may significantly increase HDL cholesterol and further reduce HOMA-IR compared to MICT.

If you have type 2 diabetes, obesity, and other health conditions, HIIT might offer extra benefits for your 'good' cholesterol (HDL) and insulin resistance compared to moderate exercise. However, the evidence for this is very low certainty.

Among GLP-1 receptor agonists, Tirzepatide demonstrates superior weight loss efficacy compared to Semaglutide and Liraglutide in post-bariatric surgery patients, with the lowest rate of non-responders.

If you are using a GLP-1 agonist after bariatric surgery and not seeing enough results, ask your doctor about switching to or starting Tirzepatide. It is a newer dual-agonist that has shown greater weight loss and fewer non-responders compared to older options like Liraglutide or Semaglutide in recent studies. Note that data is currently limited to shorter-term studies.

Interval walking (alternating fast and slow speeds) improves glucose effectiveness and insulin sensitivity more effectively than continuous walking of matched energy expenditure in T2DM patients.

If you want to maximize the metabolic benefits of walking, try interval walking. Alternate 1 minute of brisk walking with 1 minute of normal walking for 60 minutes, 5 times a week. This method may improve your insulin sensitivity more than walking at a constant speed.

High-intensity interval training (HIIT) significantly improves cardiometabolic health markers—including glycemic control, insulin resistance, and lipid profiles—in patients with diabesity (Type 2 Diabetes and Obesity), even when body composition changes are minimal.

If you have Type 2 Diabetes and are overweight, High-Intensity Interval Training (HIIT) is a highly effective way to improve your blood sugar and cholesterol levels, even if the scale doesn't move much. Aim for short, intense bursts of exercise (like cycling or walking) 3 times a week for about 20-30 minutes, interspersed with rest. This approach targets your metabolic health directly and is considered safe for this population when prescribed correctly.

HIIT significantly improves lipid profiles (LDL, Triglycerides, Total Cholesterol) and insulin resistance (HOMA-IR) in patients with diabesity.

Focus on improving your insulin sensitivity and cholesterol through HIIT. This type of training has been shown to significantly lower your HOMA-IR score and improve LDL and Triglyceride levels compared to doing nothing, offering a powerful metabolic boost for those with diabesity.

Once-daily oral orforglipron significantly reduces body weight, BMI, and waist circumference compared to placebo in adult patients with obesity or overweight.

Take once-daily oral orforglipron as prescribed. Expect an average weight loss of about 6 kg compared to placebo, along with improvements in waist circumference and metabolic markers. Be prepared for common, non-severe gastrointestinal side effects like nausea, but note that serious adverse events are not increased. This is a viable alternative to injectable GLP-1s for those who prefer oral medication.

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.

Early interactive human health coaching via a mobile application improves dietary adaptation and quality of life (specifically reducing eating restriction) in patients who underwent gastrectomy for gastric cancer compared to conventional face-to-face counseling.

If you have had stomach cancer surgery, using a dedicated health app with a real dietitian for 3 months after discharge may help you adjust to eating smaller, more frequent meals with less trial and error than standard hospital visits alone. Ensure you have a smartphone or a caregiver to help you log your food and weight daily.

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.

Just-in-time mobile technology that provides comparative, relative nutritional information at the point of purchase can motivate incremental dietary behavior change by aligning with users' actual decision-making processes rather than abstract guidelines.

Use a mobile app or tool at the grocery store that lets you scan two items side-by-side to see a simple comparison of their nutritional value. Do not try to learn complex labels; just look for the relative difference between the specific brands you are already considering. This reduces decision fatigue and helps you make slightly better choices within the foods you already buy.

Low-intensity resistance exercise with Blood Flow Restriction (BFR) increases muscle blood volume and oxygenation in elderly subjects compared to non-BFR exercise.

For elderly individuals, performing low-weight resistance exercises (20% 1RM) with BFR cuffs (90 mmHg) can increase muscle blood volume and oxygenation more than the same exercise without cuffs. This may be useful for maintaining muscle health with lighter loads, though results should be interpreted cautiously due to small study sizes.

Performing full-range barbell back squats improves joint health, muscle flexibility, and motor learning compared to partial-range or non-squatting movements.

To improve your joint health and movement quality, prioritize full-range barbell back squats. Start with bodyweight or light loads to master the technique, ensuring your knees track over your toes and your back stays neutral. This builds strength and flexibility at the end ranges of motion, which static stretching alone may not achieve. Focus on learning the movement pattern before adding heavy weight.

A structured warm-up protocol (RAMP) improves squat performance and reduces injury risk compared to generic warm-ups.

Before squatting, spend up to 20 minutes on a RAMP warm-up. Start with 2-5 minutes of light cardio that mimics squat movements (e.g., bike, rower). Then, do 10-30 reps of mobility exercises like lunges or squats with no weight. Finally, perform 1-5 reps of barbell squats, gradually increasing the weight until you reach your working set. This prepares your body specifically for the squat.