Browse the evidence

Normal protein diet combined with resistance exercise (NPD+RT) is more effective for weight loss than high-protein diet or resistance exercise alone.

A normal protein diet (0.8 g/kg) combined with resistance exercise is an effective strategy for weight loss, potentially outperforming high-protein diets. This approach preserves muscle mass while promoting fat loss.

Intermittent fasting (5:2 protocol) is a viable weight loss strategy for night shift workers, with the hypothesis that aligning fasting days with night shifts (5:2N) may improve insulin resistance compared to continuous energy restriction.

If you work night shifts, try fasting for 2 days a week. You can choose which days to fast, so pick the days that include your night shifts. On those days, eat very little (about 2100-2500 kJ). On the other 5 days, eat normally but don't overeat to make up for the fast days. This approach might help manage your weight and blood sugar better than just cutting calories every day.

Interval training reduces visceral adipose tissue (VAT) mass and volume in overweight and obese adults, even when overall body fat percentage does not significantly decrease.

If you are overweight or obese, doing interval training 3 times a week for 8 weeks can specifically target dangerous belly fat (VAT) even if your total weight doesn't change much. This suggests that exercise improves metabolic health by changing where fat is stored, not just how much you weigh.

Vitamin D supplementation (D2 or D3) is recommended for treating deficiency, with specific dosing protocols based on age and risk factors to achieve levels above 30 ng/ml.

If you are deficient, take Vitamin D2 or D3 supplements. Infants/toddlers take 2000 IU daily or 50,000 IU weekly for 6 weeks. Children take 2000 IU daily or 50,000 IU weekly for 6 weeks. Adults take 50,000 IU weekly or 6000 IU daily for 8 weeks. Then switch to maintenance doses.

Adherence to a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts significantly reduces the incidence of major cardiovascular events (myocardial infarction, stroke, or cardiovascular death) in high-risk individuals compared to a control low-fat diet.

If you are at high risk for heart disease (e.g., high blood pressure, diabetes, or high cholesterol), switching to a Mediterranean-style diet can significantly lower your risk of heart attack or stroke. You don't need to count calories; instead, focus on adding specific foods. Aim to eat about 4 tablespoons of extra-virgin olive oil daily and a small handful (30g) of mixed nuts (walnuts, almonds, hazelnuts) every day. Replace refined vegetable oils and processed meats with these whole-food fats. This approach was shown to be more effective than a standard low-fat diet in reducing major cardiovascular events over nearly 5 years.

Physical activity greater than 150 minutes per week results in modest weight loss (2-3 kg), while 225-420 minutes per week results in clinically significant weight loss (5-7.5 kg).

If you want to lose weight, 150 minutes of exercise a week will only give you a small loss (2-3 kg). To lose a meaningful amount (5-7.5 kg), you need to increase your activity to 225-420 minutes per week. More exercise equals more loss, but it requires a significant time commitment.

Supervised exercise training leads to greater improvements in blood glucose control and compliance compared to unsupervised training in individuals with Type 2 Diabetes.

If possible, seek out supervised exercise programs, such as those offered through hospitals, community centers, or certified trainers, as they lead to better glucose control and adherence. If supervised training is not accessible, focus on maintaining consistency with home-based exercises.

Structured physical activity and exercise interventions reduce pain severity and improve physical function in adults with chronic pain, with effects generally being small-to-moderate and inconsistent across study types.

Start with structured, supervised exercise tailored to your condition (e.g., aerobic, strength, or flexibility). Expect small improvements in pain and function, not a cure. Consistency is key, but progress gradually to avoid flare-ups. The goal is to combat deconditioning and improve quality of life, not just eliminate pain instantly.

Prehabilitation (preoperative rehabilitation) improves self-reported knee function up to 2 years after ACL reconstruction, although it may not significantly affect early quadriceps strength.

If you are scheduled for ACL surgery, try to start a rehabilitation program before the operation. This prehabilitation can help you achieve better self-reported knee function two years after surgery. While it might not significantly increase your quadriceps strength in the first few weeks, the long-term functional benefits are worth the effort.

Individuals with type 2 diabetes can safely perform exercise, provided they take precautions for specific complications such as retinopathy, neuropathy, and cardiovascular disease.

You can likely exercise safely even with diabetes complications, but you must take specific precautions. If you have eye problems, avoid high-impact activities that strain your eyes. If you have nerve damage in your feet, wear proper shoes and check your feet daily. If you have heart issues, start in a supervised program. Always get medical clearance before starting if you have these conditions.

For stroke rehabilitation, exercise interventions are significantly more effective than drug interventions (anticoagulants and antiplatelets) in reducing mortality.

After a stroke, engaging in rehabilitation exercise (cardiorespiratory and muscle strengthening) is associated with a significantly lower risk of death compared to standard drug treatments. Discuss exercise-based rehab with your healthcare provider.

Regular physical exercise in coronary rehabilitation programs is associated with a mortality rate from recurrent coronary infarction that is approximately one-third of that found in patients receiving no specific exercise program.

If you are in coronary rehabilitation, regular exercise programs are associated with significantly lower mortality (about 1/3) compared to no specific exercise. However, be aware that this benefit might also be due to the discipline and selection of patients who choose to participate. Consult your doctor for a supervised program, as this is a high-priority area for medical research.

Exercise is an effective treatment for major depressive disorder, with walking/jogging, yoga, and strength training showing moderate to large reductions in symptoms compared to active controls.

Exercise is a valid, evidence-based treatment for depression, comparable to medication and therapy. For best results, choose modalities like walking, jogging, yoga, or strength training. While vigorous intensity yields stronger effects, even light activity provides clinically meaningful benefits. Prioritize modalities you find tolerable, such as yoga or strength training, to ensure adherence.

Orthorexia can be successfully treated with a combination of cognitive-behavioral therapy, psychoeducation, and medication (such as SSRIs or antipsychotics), managed by a multidisciplinary team.

If you are struggling with orthorexia, seek help from a team including a therapist, dietitian, and physician. Treatment typically involves CBT, education, and possibly medication. Be open to medications, even if you prefer 'natural' approaches, as they can be effective.

High levels of sedentary behavior are unfavorably associated with cognitive function, depression, physical activity levels, and physical health-related quality of life in adults.

To support your mental health and quality of life, avoid accumulating high levels of sedentary time. Break up long periods of sitting with movement, as this is associated with better cognitive function and lower depression risk.

Reducing or breaking up sedentary behavior may benefit body composition and markers of cardiometabolic risk.

If you have a desk job, try to break up long periods of sitting with short movement breaks. This pattern change may help improve body composition and cardiometabolic markers, even if you cannot eliminate sitting entirely.

Preoperative dietitian consultation improves postoperative weight loss outcomes in bariatric surgery patients.

See a dietitian before your surgery. This step helps you lose more weight afterward. It's a strong recommendation from experts.

Testosterone replacement therapy in older men with confirmed late-onset hypogonadism improves body composition by decreasing fat mass and increasing lean body mass.

If you are an older man with symptoms of low testosterone (like low libido, fatigue, or loss of muscle mass) and your blood tests confirm low levels, testosterone therapy can help you lose fat and gain muscle. It is not a magic bullet, and you must be monitored for prostate health and blood counts. If you don't feel better after a few months, the treatment likely isn't working for you.

Testosterone therapy improves erectile function and libido in men with documented testosterone deficiency, and may have synergistic effects when combined with phosphodiesterase-5 inhibitors in those who do not respond to either treatment alone.

If you are struggling with low sex drive or erectile dysfunction, ask your doctor to check your testosterone levels. If they are low, testosterone therapy can help. If you are already taking medication for ED (like Viagra) and it isn't working well, adding testosterone might improve the effect. Always discuss all your symptoms with your doctor.

Objective measurement of physical activity using accelerometers reveals a greater decline (7.4 min/day) compared to self-reported methods, suggesting self-report may underestimate the magnitude of the decline.

If you rely on how you *feel* or *report* your activity, you might be underestimating how much your activity has dropped. Objective tracking shows the drop is closer to 7.4 minutes per day. Use objective tracking to get a true picture.

Daily supplementation of 125-300 mg of magnesium (as glycinate or taurinate) with meals and at bedtime leads to rapid recovery from major depression in less than 7 days for most patients.

If you have major depression, ask your doctor about trying magnesium supplementation. Case studies suggest that taking 125-300 mg of magnesium (specifically glycinate or taurinate forms) with meals and at bedtime may lead to rapid recovery in less than a week. This is not a substitute for professional care but may be a helpful adjunct.

In patients with established cardiovascular disease (secondary prevention), a Mediterranean-style diet reduces CVD mortality and total mortality compared to usual care.

If you have heart disease, following a Mediterranean diet supplemented with canola margarine can significantly reduce your risk of dying from heart disease or other causes. This is a critical step for long-term survival.

Supervised exercise interventions produce larger reductions in depressive symptoms than unsupervised interventions.

To maximize mental health benefits, seek out supervised exercise programs. The data shows supervised exercise has large effects, while unsupervised exercise has smaller effects. If supervision is not possible, start with any exercise, but recognize that professional guidance significantly boosts efficacy.

Lifestyle interventions (diet, exercise, or behavioral) reduce body weight and BMI in women with PCOS, but evidence for improving glucose tolerance is uncertain.

For women with PCOS, adopting a structured lifestyle program involving diet, exercise, or behavioral strategies is likely to help reduce weight and BMI. While the effect on blood glucose control is not clearly proven, the reduction in body weight itself is a key therapeutic goal. These interventions are recommended as the first step in management.