Browse the evidence

Maintaining the barbell over the midfoot during a squat prevents excessive forward or backward forces and reduces injury risk.

When squatting, ensure the barbell stays directly over your midfoot throughout the movement. If your hips move forward excessively, it indicates a lack of hip or ankle mobility. Use cues like 'push into the knees' or 'elbows down' to correct this. If you cannot maintain this position, consider using heel lifts or widening your stance as compensations.

Postoperative use of GLP-1 receptor agonists (specifically liraglutide and semaglutide) effectively treats suboptimal clinical response (SoCR) and recurrent weight gain (RWG) after metabolic bariatric surgery, achieving weight loss comparable to or exceeding non-surgical populations.

If you regain weight after bariatric surgery, do not assume you must have another operation. GLP-1 medications (like semaglutide or liraglutide) are highly effective at reversing weight regain and improving metabolic health, often working better than in non-surgical patients.

Repeated dosing of smaller caffeine amounts (e.g., 2 mg/kg) is superior to a single large dose (e.g., 6-10 mg/kg) for maintaining performance during long-duration competitions with rest periods.

For long competitions with long breaks between lifts, don't take your whole caffeine dose at once. Split it into smaller doses (e.g., 2mg/kg) taken before each lift to keep the performance boost steady.

Eight weeks of moderate-intensity aerobic exercise training significantly reduces fasting plasma glucose in diabetic patients compared to conventional care alone.

If you have diabetes, adding moderate walking to your routine three times a week for 30-45 minutes can significantly lower your fasting blood sugar. Start with a 10-minute warm-up, walk at a pace that keeps your heart rate at 50-60% of its maximum, and finish with a 10-minute cool-down. This should be done in addition to your regular medical care.

Semaglutide oral is effective for weight loss compared to placebo, but is less effective than subcutaneous semaglutide formulations.

If you prefer oral medication, oral semaglutide is effective for weight loss compared to placebo. However, it is significantly less effective than the injectable form of semaglutide. If maximum weight loss is your primary goal, the injectable form is superior.

Increasing the intake of low- and no-calorie sweetened beverages (LNCSB) without substitution (i.e., adding them to the diet) is associated with lower body weight and waist circumference, but shows no significant association with type 2 diabetes risk.

Simply drinking more diet soda than you used to, without cutting out sugary drinks, might lead to a very small amount of weight loss over time. However, this increase in intake does not appear to lower your risk of developing type 2 diabetes.

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.

In competitive male bodybuilders, a high caloric surplus (67.5 kcal/kg/d) combined with resistance training produces significantly greater increases in both muscle mass and body fat compared to a moderate surplus (50.1 kcal/kg/d).

If you are an experienced bodybuilder trying to build maximum muscle, eating significantly more calories (approx. 67.5 kcal/kg) will build more muscle than eating moderately (approx. 50 kcal/kg), but you will also gain more body fat. There is no free lunch; higher muscle gains come with higher fat gains in this population.

An eHealth platform providing continuous monitoring of lifestyle habits and individualized treatment can facilitate effective lifestyle modifications and increase patient adherence to schedules for obesity and diabetes prevention.

To use this system effectively, you must commit to logging your food and exercise daily. The platform is designed to help you stick to a schedule, but you need to be willing to spend a few minutes per meal entering your data. Training on how to use the 'predefined dishes' feature is essential to make this sustainable long-term.

Extending the dosing interval of GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) from once-weekly to once-every-two-weeks reduces medication costs by approximately 50% while maintaining 70-75% of the weight loss efficacy.

If you are on a GLP-1 medication like semaglutide or tirzepatide and cost is a major barrier, discuss with your doctor the possibility of extending your dosing interval (e.g., from once a week to once every two weeks). While you might not lose as much weight as the maximum possible, you will likely retain most of the benefit (around 75%) while cutting your medication costs in half. This is particularly useful for ensuring long-term access to the medication.

Interactive nutrition education combined with behavior change techniques (e.g., goal setting) improves dietary intake and reduces nutritional risk in community-dwelling older adults.

For older adults looking to improve their diet, joining a group-based nutrition program that includes interactive education and goal setting is a promising strategy. While the evidence quality is low, the approach addresses common barriers like isolation and lack of knowledge. Look for community programs that emphasize interaction and practical behavior change techniques rather than just passive lectures.

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 significantly reduces carbohydrate intake compared to control diets, with a median mean difference of -10.8% of energy.

Personalized nutrition interventions in this review led to a significant reduction in carbohydrate intake (averaging 10.8% less energy from carbs) compared to standard diets. This suggests that personalized approaches may naturally guide patients toward lower-carb profiles that benefit their specific metabolic health.

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.

Adhering to a low carbohydrate diet (approx. 30g/day) allows type 2 diabetes patients on insulin therapy to significantly reduce or completely stop insulin usage, while improving HbA1c and reducing body weight.

If you have Type 2 Diabetes and take insulin, discuss with your doctor a plan to drastically reduce carbohydrates to about 30 grams per day. This approach may allow you to lower or stop your insulin injections, lose weight, and improve your blood sugar control, provided you are monitored closely during the transition.

Phenotype-prioritized treatment selection (SGLT2i for HF/CKD, GLP-1RA for ASCVD/Obesity) optimizes outcomes and reduces polypharmacy compared to single-disease guidelines.

Ask your doctor for a 'phenotype-first' approach. Instead of treating each condition separately, choose drugs that protect your heart, kidneys, and metabolism all at once. This can simplify your medication list and reduce side effects.

Semaglutide administration (0.5-1 mg weekly) enables obese end-stage renal disease (ESRD) patients on hemodialysis to achieve target BMI and become eligible for renal transplantation with substantial weight loss (11.7-14.8%) and minimal side effects.

If you have end-stage kidney disease and are on dialysis, obesity might currently block you from getting a transplant. This case series suggests that using semaglutide (a weekly injection) can help you lose enough weight (around 12-15% of body weight) to meet transplant criteria. It was well-tolerated in these patients, but requires close monitoring by your nephrologist to adjust dialysis settings as you lose weight. It serves as a bridge to surgery when lifestyle changes or bariatric surgery are not options.

GLP-1 analogues (liraglutide and semaglutide) enable significant weight loss (approx. 14%) in obese patients with end-stage lung disease, thereby bridging the gap to lung transplantation eligibility when dietary and exercise interventions fail.

If you have severe lung disease and a BMI that bars you from transplant, ask your care team about GLP-1 medications (like semaglutide or liraglutide). This case shows they can help you lose enough weight to qualify for surgery when diet and exercise aren't enough, even while taking steroids.

Extending the dosing interval of GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) from once-weekly to once-every-two-weeks maintains approximately 70-75% of the weight loss efficacy while reducing total drug cost by 50%.

If you are taking a GLP-1 drug like semaglutide or tirzepatide, ask your doctor about extending your dosing interval to every two weeks. Mathematical models suggest this could cut your medication costs by 50% while keeping about 75% of the weight loss benefits. This is not a substitute for medical advice, but it is a potential strategy to improve affordability and adherence.

For patients on lower doses of tirzepatide (e.g., 5 mg), switching to a less frequent dosing schedule (e.g., every two weeks) while simultaneously increasing the dose size (e.g., to 10 mg or 15 mg) can maintain or even exceed the weight loss efficacy of the standard once-weekly regimen.

If you are on a lower dose of tirzepatide (5 mg) and find it expensive, ask your doctor if switching to a higher dose (10 mg or 15 mg) taken every two weeks is an option. This strategy might keep your weight loss results the same or even better while cutting your costs in half. However, be aware that higher doses may increase side effects, so this requires careful medical supervision.

Post-exercise consumption of soy flour (providing ~29g protein) combined with structured resistance training significantly increases leg muscle strength in young athletes.

If you are a young athlete doing leg resistance training (like lunges) twice a week, consuming about 73 grams of soy flour mixed with water and a bit of sugar immediately after your workout can help increase your leg strength. This works best when your training is structured and progressive.

A social facilitation maintenance (SFM) intervention targeting interpersonal relationships and social networks improves weight loss maintenance in adults with obesity compared to treatment as usual.

To maintain weight loss, actively build a social support system that encourages healthy habits. Join groups or find partners who support your diet and exercise goals, and address any feelings of stigma or isolation that might prevent you from engaging with others.