Browse the evidence

Low muscle glycogen availability prior to soccer match-play causes early fatigue, characterized by reduced high-intensity sprinting and increased low-intensity walking, whereas maintaining normal glycogen stores preserves high-intensity performance.

Ensure you have high muscle glycogen stores before kickoff. If you start with low glycogen, you will likely slow down, walk more, and sprint less effectively. Prioritize carbohydrate intake in the days leading up to the match to maintain 'normal' glycogen levels and preserve high-intensity performance.

Among patients receiving intensive lifestyle intervention, achieving ≥10% weight loss in the first year is associated with a significant reduction in all-cause mortality compared to the control group.

If you are doing an intensive lifestyle program for type 2 diabetes, aim for 10% weight loss in the first year, as this specific threshold is associated with lower mortality risk. However, even if you don't reach 10%, the health benefits for blood pressure, fitness, and quality of life are still valuable.

Adhering to healthy dietary patterns, including calorie restriction, intermittent fasting, Mediterranean, and plant-based diets, significantly reduces the risk of cardiometabolic disease (CMD) and all-cause mortality.

Focus on your overall eating pattern rather than isolating single nutrients. Adopt established healthy patterns like the Mediterranean diet, plant-based diets, or structured calorie restriction. These approaches are proven to lower CMD risk and extend lifespan more effectively than restrictive single-nutrient diets.

Calorie restriction (CR) of 25-30% without malnutrition improves cardiometabolic risk factors (body composition, lipids, glucose, inflammation) and may extend healthy lifespan.

Reduce your daily calorie intake by 25-30% while ensuring you still get all essential nutrients. This can be done continuously or via intermittent fasting patterns. Combining this with exercise yields the best cardiovascular outcomes.

A high-protein vegan diet rich in mycoprotein supports daily myofibrillar protein synthesis rates and skeletal muscle hypertrophy comparable to an isonitrogenous omnivorous diet during progressive resistance training in young adults.

If you are vegan and want to build muscle, ensure you are eating approximately 2 grams of protein per kilogram of body weight daily. Focus on high-quality plant sources like mycoprotein (found in products like Quorn), soy, or pulses. Combine this with a consistent resistance training program (at least 3-4 times per week). You do not need animal products to achieve muscle growth or strength gains comparable to omnivores, provided you meet your protein targets.

Current U.S. Recommended Dietary Allowance (RDA) for protein (0.8 g/kg/day) is likely insufficient for older adults, athletes, and pregnant/lactating women, as newer methodologies (IAAO) and functional outcome studies suggest higher intakes (1.2–2.6 g/kg/day) are required for optimal health and physical function.

If you are over 65, an athlete, or pregnant, aim for more protein than the standard 0.8g/kg. Target 1.2-1.6g/kg for older adults to protect muscle, and up to 1.6-2.0g/kg for athletes. Distribute this protein evenly across meals to maximize muscle synthesis.

High-quality carbohydrates, defined by high dietary fiber and low added sugar content (e.g., whole grains, pulses, fruit), are associated with lower risks of cardiovascular disease, type 2 diabetes, and all-cause mortality, whereas refined carbohydrates and added sugars are linked to adverse cardiometabolic outcomes.

Prioritize carbohydrate sources that are high in fiber and low in added sugars. Choose whole grains, pulses, and fresh fruit over refined grains and sugary beverages. Use the 10:1 carbohydrate-to-fiber ratio as a practical guide: aim for products where there is at least 1 gram of fiber for every 10 grams of total carbohydrate. This approach naturally limits added sugars and improves overall diet quality, supporting better blood sugar control and cardiovascular health.

Whey protein supplementation significantly increases appendicular skeletal muscle mass index and gait speed in older adults with sarcopenia compared to placebo or routine consultation.

If you are an older adult diagnosed with sarcopenia, adding whey protein supplements to your diet can help increase your muscle mass and improve your walking speed. You do not necessarily need to combine this with resistance training to see benefits in muscle mass and gait speed, though training may offer additional strength benefits. Aim for 9.6 to 40 grams of whey protein per serving, taken 1-3 times daily, over a period of at least 8 weeks.

Combining whey protein supplementation with resistance training significantly increases handgrip strength in older adults with sarcopenia compared to placebo or routine consultation.

For older adults with sarcopenia, combining whey protein supplements with resistance training is an effective strategy to improve handgrip strength. While resistance training alone is beneficial, adding whey protein ensures adequate protein intake to support muscle repair and growth. Aim for 9.6-40g of whey protein per serving, taken 1-3 times daily, alongside 2-5 sessions of resistance training per week for at least 8 weeks.

Whey protein supplementation significantly reduces interleukin-6 (IL-6) and increases insulin-like growth factor-1 (IGF-1) and albumin levels in older adults with sarcopenia.

Whey protein supplementation not only helps with muscle mass but also improves key biochemical markers in older adults with sarcopenia. It significantly reduces inflammation (IL-6) and increases beneficial hormones (IGF-1) and proteins (albumin). This suggests broader health benefits beyond just muscle size.

Adopting a predominantly plant-based dietary pattern improves cardiovascular health markers, including LDL cholesterol, fasting insulin, and body weight, compared to an omnivorous diet.

Start by swapping one animal protein source per day with a plant-based alternative (like lentils or tofu). Focus on adding vegetables, fruits, whole grains, and legumes rather than just cutting out meat. If you experience bloating, increase your fiber intake slowly over weeks rather than all at once. Consider consulting a dietitian to ensure you are getting enough B12 and iron, especially if you are vegan.

GLP-1 receptor agonists (liraglutide, semaglutide, dulaglutide) produce significant weight loss in obese patients (BMI ≥30 or ≥27 with comorbidities) through mechanisms including delayed gastric emptying, increased satiety, and increased resting energy expenditure.

If you have obesity or overweight with related health issues, GLP-1 medications like liraglutide are a proven, effective treatment. They work by mimicking a hormone that signals fullness and increases energy use, not just by slowing digestion. You take a daily injection, but the significant weight loss and health improvements can be worth it. Always consult a doctor to see if you are a candidate, especially if you have a history of thyroid cancer.

The combination of phentermine and topiramate is highly effective for weight reduction, particularly in patients with compulsive overeating or bulimia nervosa, by reducing food intake through central mechanisms.

Phentermine/topiramate is a powerful combination for weight loss, especially for those with binge eating issues. It reduces food intake centrally. It is effective but has significant side effects and contraindications (e.g., glaucoma, hyperthyroidism). It is not approved in Europe due to safety concerns. Use only under strict medical supervision.

GLP-1 receptor agonists (specifically liraglutide and semaglutide) induce clinically significant, sustained body weight reduction in individuals with overweight or obesity, with histological resolution of NASH observed in approximately 40% to 60% of patients.

If you have obesity or type 2 diabetes, GLP-1 medications like semaglutide or liraglutide are highly effective for losing weight and improving liver health (NASH). They work by mimicking a gut hormone that reduces appetite and improves blood sugar control. While they require injections (or a daily pill for semaglutide) and may cause temporary stomach issues, the weight loss benefits are substantial and sustained when combined with lifestyle changes.

Weight loss, particularly >10% body weight reduction, significantly reduces atrial fibrillation burden and increases the probability of arrhythmia-free survival.

If you have atrial fibrillation and are obese, losing more than 10% of your body weight and keeping it off dramatically increases your chances of being free from AF. This benefit is seen even if you don't undergo ablation or take more anti-arrhythmic drugs.

Ultraprocessed foods contribute to weight regain and hinder weight loss maintenance by increasing caloric intake and body fat gain, independent of macronutrient composition, due to their palatability and marketing.

Focus on reducing ultraprocessed foods rather than obsessing over macronutrient ratios. Studies show that even when matched for fat, sugar, and fiber, ultraprocessed foods lead to greater calorie intake and fat gain. Prioritizing unprocessed foods supports weight maintenance by reducing the drive to overeat.

Successful long-term weight loss maintenance is strongly predicted by high levels of physical activity (200-300 min/week) and behavioral strategies like self-monitoring, rather than just the amount of initial weight loss.

To maintain weight loss, aim for 200-300 minutes of moderate physical activity per week. This is a key trait of successful maintainers. Combine this with self-monitoring (weighing yourself, tracking food) and portion control. Remember, how much you lose initially doesn't predict long-term success; your ongoing behaviors do.

Incretin-based pharmacotherapies (GLP-1 and GIP/GLP-1 agonists) induce substantial weight loss (up to 20%) in obesity, which significantly reduces OSA severity and improves cardio-metabolic health outcomes more effectively than continuous positive airway pressure (CPAP) therapy.

If you have obesity-related sleep apnea, talk to your doctor about incretin-based medications (like semaglutide or tirzepatide). These drugs help you lose significant weight (often 15-20%) by regulating hormones that control hunger and digestion. This weight loss can reduce your sleep apnea severity and improve your heart health more effectively than CPAP alone. Be prepared for potential gastrointestinal side effects and understand that these medications are likely intended for long-term use to maintain results.

Significant weight loss (typically >15 kg or >15% of baseline weight) induced by dietary interventions (Very Low-Calorie Diets or Low-Carbohydrate Diets) is the strongest predictor of Type 2 Diabetes remission, regardless of the specific macronutrient composition.

To achieve diabetes remission through diet, the primary goal is significant weight loss (over 15kg). Whether you choose a very low-calorie diet or a low-carb diet, the magnitude of weight loss matters more than the specific type of diet. Medical supervision is recommended for very low-calorie diets.

Novel glucose-lowering agents, specifically GLP-1 receptor agonists (semaglutide) and dual GIP/GLP-1 agonists (tirzepatide), induce significant weight loss and glycemic improvement, with tirzepatide showing remission rates of 66-81% in clinical trials.

Newer injectable medications like Tirzepatide and Semaglutide are highly effective for diabetes remission, with remission rates up to 81% for Tirzepatide. They work by mimicking gut hormones to improve insulin function and promote weight loss. Discuss these options with your doctor if lifestyle changes alone are insufficient.

Glucagon-like peptide-1 receptor agonists (GLP-1RA) such as liraglutide and semaglutide induce significantly greater weight loss and reduce hepatic fat content compared to lifestyle modification and first-generation anti-obesity drugs.

If you have obesity, Type 2 Diabetes, or fatty liver disease (MASLD), GLP-1 receptor agonists like semaglutide or liraglutide are currently the most effective pharmacological treatments for weight loss, outperforming lifestyle changes alone and older weight-loss drugs. They work by targeting brain centers to reduce appetite and also directly reduce liver fat. While they can cause side effects like nausea, their ability to improve metabolic health and liver disease makes them a superior option for many patients, though adherence to the regimen is critical.

Whey protein supplementation (60g/day) combined with resistance exercise significantly increases muscle mass and selective muscular strength/endurance compared to placebo, even when total caloric and macronutrient intake from meals is strictly controlled.

If you are doing resistance training, adding 60g of whey protein daily (split into 3 doses) can help you build more muscle and strength than training and eating a controlled diet alone. This benefit exists even if you are already eating enough calories and protein from your regular meals, suggesting the specific properties of whey (fast absorption, high essential amino acids) provide an extra edge.

Tirzepatide (TZP) administration in adults with overweight or obesity significantly reduces total fat mass and visceral adipose tissue compared to baseline, placebo, and other anti-obesity medications like dulaglutide and semaglutide.

Tirzepatide is a highly effective treatment for reducing body fat and visceral fat in people with overweight or obesity, outperforming other common medications like semaglutide and dulaglutide in fat reduction metrics. However, users should be aware that significant fat-free mass (muscle) loss also occurs, though the net benefit of fat reduction remains superior. Treatment involves weekly injections, typically titrated up to 15mg over several months.

Orforglipron, an oral non-peptide GLP-1 receptor agonist, demonstrates efficacy comparable to injectable GLP-1 RAs with fewer dosing restrictions, achieving up to 2.10% HbA1c reduction and 9.6% weight loss.

Orforglipron is an oral, non-peptide GLP-1 receptor agonist that offers a convenient once-daily dosing without the strict food and water restrictions of other oral GLP-1 RAs. In Phase 2 trials, it achieved significant HbA1c reduction (up to 2.10%) and weight loss (9.6%), comparable to injectable options. It is currently in Phase 3 trials.