Browse the evidence

Athletes should consume 1.4-2.8 g/kg of body weight of protein daily, depending on their specific training goals and type of exercise.

Eat 1.4 to 2.8 grams of protein per kilogram of body weight every day. If you are strength training, aim for the higher end (up to 2.8 g/kg). If you are just maintaining muscle, 1.4-2.0 g/kg is sufficient.

Higher velocity loss (VL) thresholds during resistance training (typically >30-40%) are superior for inducing muscle hypertrophy, whereas lower VL thresholds (10-20%) are superior for optimizing power-related adaptations such as jumping, sprinting, and velocity against submaximal loads.

If your main goal is building muscle size, allow your bar speed to drop significantly (30-40% loss) by the end of your sets. If your main goal is jumping higher or sprinting faster, stop your sets earlier when your speed drops only a little (10-20%). Do not use high-velocity-loss sets for power exercises if you want to improve power, as the fatigue will hinder your performance gains.

Survodutide, a dual glucagon/GLP-1 receptor agonist, produces dose-dependent reductions in HbA1c and bodyweight in people with type 2 diabetes, with doses ≥1.8 mg once weekly yielding greater bodyweight loss than semaglutide 1.0 mg.

For individuals with type 2 diabetes seeking significant weight loss and glucose control, dual GLP-1/GCGR agonists like survodutide offer superior bodyweight reduction compared to standard GLP-1 therapies like semaglutide, particularly at doses of 1.8 mg/week or higher. Expect gastrointestinal side effects, which can be managed by starting with lower doses and escalating slowly.

Once-weekly subcutaneous administration of GLP-1R/GIPR dual agonist tirzepatide (up to 15 mg/week) significantly reduces HbA1c and body weight in patients with type 2 diabetes, with efficacy exceeding current GLP-1RAs.

If you have type 2 diabetes and struggle with weight, ask your doctor about tirzepatide. It is a once-weekly injection that has been shown to lower blood sugar and reduce body weight more effectively than older GLP-1 drugs. While injections can be a barrier, oral options exist for other drugs in this class.

Combining the amylin analogue cagrilintide (4.5 mg/week) with semaglutide (2.4 mg/week) results in greater weight loss (15.4% reduction) than either agent alone in obese or overweight individuals.

For significant weight loss, combining cagrilintide and semaglutide has shown a 15.4% body weight reduction in 20 weeks. This combination therapy is an option for those who do not achieve sufficient weight loss with single-agent GLP-1 therapy.

Insufficient or fragmented sleep reduces skeletal muscle protein synthesis rates and promotes a catabolic hormonal environment (elevated cortisol, reduced testosterone/GH), leading to potential loss of lean mass and strength over time.

Prioritize 7-9 hours of sleep nightly to protect muscle mass. Sleep loss directly reduces your body's ability to build muscle (protein synthesis) and shifts hormones toward breaking it down (catabolism). If you are training hard, poor sleep undermines your gains more than you might think. Consistency in sleep duration is as important as consistency in training.

GLP-1 receptor agonists (specifically Liraglutide 3.0mg and Semaglutide 2.4mg) significantly reduce the incidence of type 2 diabetes in obese individuals with prediabetes, often outperforming placebo and sometimes matching or exceeding lifestyle interventions.

If you are obese and have prediabetes, ask your doctor about GLP-1 medications like Semaglutide or Liraglutide. They are highly effective at preventing diabetes, often working better than diet and exercise alone because they help control appetite and blood sugar automatically.

High loads (>60% 1RM) are superior to low loads for maximizing strength gains, while both high and low loads can produce similar hypertrophy if performed to failure.

To build strength, prioritize heavy loads (>60% 1RM). To build muscle, you can use either heavy or light loads, provided you take your sets close to failure. Light loads are a viable option for joint health or accessibility without sacrificing muscle growth.

Full range of motion (ROM) produces greater strength gains in full ROM tasks and greater hypertrophy in specific muscles (e.g., gluteus maximus) compared to partial ROM, although partial ROM can be used to overcome sticking points.

Prioritize full range of motion for your main exercises to maximize strength and muscle growth. Use partial ROM strategically to target weak points (sticking points) or to reduce joint stress, but do not replace full ROM with partial ROM as your primary strategy.

Achieving remission from type 2 diabetes through lifestyle intervention significantly reduces the long-term incidence of chronic kidney disease and cardiovascular disease compared to maintaining active diabetes.

Achieving remission from type 2 diabetes through intensive lifestyle changes—specifically significant weight loss, improved diet, and increased physical activity—substantially lowers your risk of developing kidney disease and heart problems over the long term. You do not need to maintain remission forever to gain these benefits; even short periods of remission are associated with significantly better health outcomes compared to staying in active diabetes.

Providing augmented feedback (visual or verbal) during resistance training significantly enhances acute performance metrics, specifically increasing barbell velocity by approximately 8.4% compared to no feedback.

Use visual or verbal feedback during your resistance training sets. Specifically, provide feedback after every repetition rather than just at the end of a set. Visual feedback (seeing the data) is more effective than verbal feedback (hearing the data). This will likely increase your barbell speed and overall workout quality.

Visual feedback is significantly more effective than verbal feedback for enhancing acute resistance training performance.

If you have access to visual feedback tools (like velocity-based training devices or apps), use them. They are more effective than just hearing numbers from a coach. Displaying the data visually helps you push harder and faster.

Ultra-processed foods cause increased energy intake and weight gain even when matched for macronutrients and energy content, compared to unprocessed foods.

Avoid ultra-processed foods. Even if they have the same calories and macros as whole foods, you will likely eat more and gain weight. Focus on whole, unprocessed foods to naturally regulate intake.

Lower load resistance training (loads < 50% 1RM) induces similar or superior muscle hypertrophy and strength adaptations compared to traditional higher load training (loads > 70% 1RM), provided the lower load sets are performed in close proximity to concentric failure.

To build muscle and strength without heavy weights, use loads between 30-50% of your one-rep max. Perform 2-3 sets of 3-4 exercises, 2-3 times a week. The key is effort: you must perform reps until you can barely complete another one (concentric failure) or are within 3-5 reps of that point. This approach is as effective as heavy lifting for most people and is easier on your joints.

Lower load resistance training (30-50% 1RM) improves metabolic health markers, including glycemic control and cardiovascular risk factors, comparable to or better than higher load training when volume is matched.

If you have diabetes or heart concerns, you can still benefit from resistance training using lighter weights (30-50% 1RM). Ensure you match the total volume (sets x reps) of heavier training. This approach improves blood sugar control and cardiovascular risk without the dangerous blood pressure spikes seen with heavy lifting.

Triple incretin agonists (GLP-1R/GIPR/GCGR) produce superior body weight reduction (up to 24.2%) compared to dual or mono-agonists, approaching the efficacy of bariatric surgery.

Retatrutide, a once-weekly injection targeting three gut hormone receptors, has shown remarkable weight loss results (up to 24% in trials). While side effects like nausea are common, they are often manageable by starting with a lower dose. This therapy represents a significant advancement over older GLP-1 drugs, offering efficacy closer to bariatric surgery without the surgical risks.

GLP-1/Glucagon dual agonists (e.g., mazdutide, survodutide) produce greater weight loss and triglyceride reduction compared to GLP-1 mono-agonists.

Dual agonists targeting GLP-1 and Glucagon receptors (like survodutide) have shown significant weight loss (up to 18.7%) and improved triglyceride levels in Phase 2 trials. These drugs leverage the fat-burning and energy-expenditure effects of glucagon while maintaining glucose control through GLP-1.

Performing resistance exercise once per week (Weekend Warrior) or using single-set protocols significantly increases muscle strength in untrained individuals compared to no exercise, despite volumes being lower than standard guidelines.

If you are not currently exercising, start with just one session per week or do single sets of exercises. You do not need to follow complex multi-set routines to get stronger. Consistency with a minimal dose is better than no exercise at all.

GLP-1 receptor agonists (e.g., liraglutide) produce significant weight loss (mean 8.4 kg over 56 weeks) by slowing gastric emptying and activating central satiety pathways, with 33.1% of patients achieving >10% body weight loss.

If you have obesity (BMI > 30, or > 27 with health issues), ask your doctor about GLP-1 agonists like liraglutide. This medication, taken daily, has been shown in clinical trials to help patients lose an average of 8.4 kg over a year, with many losing over 10% of their body weight. It works by slowing digestion and signaling fullness to your brain.

Achieving 6-7 guideline-recommended risk factor targets (non-smoking, physical activity, healthy diet, BMI 20-25, BP <140/90, HbA1c <7%, total cholesterol <5.2 mmol/L) eliminates the excess mortality risk and life expectancy loss associated with Type 2 Diabetes compared to non-diabetic individuals.

If you have Type 2 Diabetes, do not accept reduced life expectancy as inevitable. Focus on achieving seven specific health targets: never smoke, stay physically active (150+ mins/week moderate activity), eat a healthy diet (fruits, veggies, whole grains, fish), maintain a BMI between 20-25, keep blood pressure under 140/90, keep HbA1c under 7%, and keep total cholesterol under 5.2 mmol/L. Achieving 6 or 7 of these targets can reduce your mortality risk to the same level as someone without diabetes.

Maintaining circulating 25-hydroxyvitamin D levels at or above 75 nmol/L is associated with significantly lower risks of falls and fractures in older adults, particularly when combined with adequate calcium intake.

Aim for a blood level of 25OHD at or above 75 nmol/L. For older adults, this often requires supplementation or significant sun exposure, as diet alone provides only 10-20% of status. Ensure you are also getting 1000-1200 mg of calcium daily, as Vitamin D works synergistically with calcium to protect bone density and reduce fall risk.

GLP-1 receptor agonists (semaglutide 2.4 mg/week and liraglutide 3 mg/day) produce significant weight loss in adults with obesity or overweight with comorbidities by delaying gastric emptying and increasing satiety, with semaglutide demonstrating superior efficacy compared to liraglutide.

If you have obesity or overweight with a related health condition, ask your doctor about GLP-1 agonists like semaglutide. They are taken as a once-weekly injection and work by making you feel full and slowing digestion. They are most effective when combined with a reduced-calorie diet and increased physical activity.

Intentional weight loss in older adults using anti-obesity medicines (AOMs) improves cardiometabolic outcomes and preserves skeletal muscle strength and bone mineral density, countering the risks of sarcopenia and functional decline.

If you are over 60 and have obesity, intentional weight loss using FDA-approved medications (like semaglutide or tirzepatide) combined with resistance training is safe and effective. It improves heart and metabolic health without necessarily causing frailty, provided you work with a clinician to manage side effects and maintain muscle mass.

Post-ACL reconstruction rehabilitation using Blood Flow Restriction (BFR) with low-load resistance training (30% 1RM) produces significantly greater gains in quadriceps and hamstring muscle strength and knee physical function compared to high-load resistance training (70% 1RM) without occlusion.

If you are in early rehab after ACL surgery, ask your physical therapist about Blood Flow Restriction (BFR) training. It allows you to use light weights (30% of your max) while still getting strong muscle gains, which is safer for your graft than heavy lifting. This method also helps reduce pain and improves knee function faster than standard heavy lifting in the first 3 months.