Browse the evidence

Sodium bicarbonate supplementation of 0.2-0.3 g/kg body weight, taken 60-90 minutes before exercise, buffers acid buildup to improve high-intensity cycling performance (1-10 minutes).

For races or efforts under 10 minutes, take 0.2-0.3g of sodium bicarbonate per kg of body weight 60-90 minutes before starting. Be aware it can cause stomach issues, so practice with it in training.

Dietary nitrates (300-600 mg nitrate, ~500 ml beetroot juice) taken 2-3 hours before exercise enhance endurance and reduce oxygen cost during submaximal exercise by promoting vasodilation and improved muscle efficiency.

If you do long rides or time trials, try 300-600mg of nitrate (e.g., beetroot juice) 2-3 hours before. It can help you use oxygen more efficiently. Be aware it may lower blood pressure.

Higher weekly resistance training load is associated with greater lean body mass index (LBMI) in amateur bodybuilders, but this relationship is curvilinear, showing diminishing returns and potential stagnation at very high loads.

Track your weekly training load (sets x intensity/effort). You will likely see muscle gains as you increase this load, but once you reach a 'high' level, adding more volume yields very little extra muscle. Stop increasing volume when you hit the 'high' band; further increases may just add fatigue without adding size.

Achieving a sex-specific high lean-mass profile is significantly associated with a combination of moderate-to-high training load, high recovery status, and adequate protein intake.

To maximize your lean mass, you need to hit the 'sweet spot' of training: high enough to stimulate growth, but not so high that you can't recover. Ensure you are eating enough protein (~1.75 g/kg) and sleeping well. It is the combination of these factors that predicts the best physique.

In trained males, performing resistance training 3 days per week yields equivalent muscle strength and hypertrophy gains to performing it 6 days per week, provided total weekly training volume is equated.

If you are an experienced lifter, you do not need to train 6 days a week to maximize your muscle growth or strength. As long as you are performing the same total number of sets per muscle group per week, splitting those sets across 3 days will yield the same results as splitting them across 6 days. Focus on recovering well and hitting your volume targets rather than maximizing gym days.

Creatine supplementation increases fat-free mass (FFM) and lean body mass (LBM) only when combined with resistance training (RT); it produces no significant lean mass gains in non-resistance training contexts.

If your goal is to increase muscle mass, you must lift weights. Creatine will help you gain about 3.4 kg of lean mass if you train, but it will not build muscle if you only take the supplement without resistance exercise.

For obese diabetic patients, a moderate caloric deficit (reducing intake by 500 kcal/day to achieve ~0.5 kg/week loss) is the recommended standard, whereas extremely low-calorie diets (VLCD) are not recommended due to unverified long-term effectiveness and increased risks of hypoglycemia and ketoacidosis.

Aim to reduce your daily calorie intake by 500 calories from what you currently eat. This should result in losing about 0.5 to 1 kilogram per week. Do not use extremely low-calorie diets (like under 800 kcal/day) without strict medical supervision, as they can cause dangerous blood sugar drops or ketoacidosis in diabetic patients. Adjust your target based on your activity level and body size.

Intensive, long-term lifestyle interventions involving structured counseling and physical activity can achieve significant and sustained increases in physical activity levels and weight loss in patients with type 2 diabetes, although adherence to high-intensity protocols often declines over time.

Sustained lifestyle change in type 2 diabetes is possible with intensive, long-term support. Focus on consistent, moderate-to-vigorous aerobic and resistance exercise (targeting 150+ minutes/week) combined with dietary changes. While maintaining the highest intensity of initial programs is difficult, even modest, sustained increases in activity and breaking up sedentary time yield significant long-term cardiovascular and metabolic benefits.

Intentional pre-surgical weight loss, when achieved, is associated with improved surgical outcomes, including reduced complications and shorter hospital stays.

If you can safely lose weight before surgery, it may reduce your risk of complications and shorten your hospital stay. However, do not let the pressure to lose weight delay your surgery if you are unable to do so, as the delay itself carries risks.

Sustained weight loss of at least 10% in the first year significantly reduces the incidence of cardiovascular disease in individuals with type 2 diabetes, whereas weight fluctuation without sustained loss increases risk.

If you have type 2 diabetes, aim to lose at least 10% of your body weight within the first year through a structured lifestyle program. Crucially, focus on keeping that weight off. Avoiding the 'yo-yo' effect of gaining it back quickly is just as important as the initial loss for protecting your heart.

Significant weight loss achieved through intensive lifestyle interventions, low-calorie diets, metabolic surgery, or GLP-1-based medications can induce remission of type 2 diabetes, particularly in patients with short disease duration and younger age.

If you have recently been diagnosed with Type 2 diabetes, aggressive weight loss through diet, surgery, or GLP-1 medications can potentially put your diabetes into remission, allowing you to stop medication. This is most effective if you act early, lose a significant amount of weight (10-15kg+), and maintain it. Consult your doctor about remission protocols like the DiRECT study's low-calorie diet or GLP-1 therapies.

A dose-response relationship exists between reduced caloric intake and weight/BMI loss, where every 100 kcal/day decrease is associated with 0.16 kg weight loss and 0.06 kg/m2 BMI decrease.

To lose weight, focus on reducing your daily caloric intake by small, manageable amounts. The study shows that cutting just 100 calories a day leads to a measurable decrease in weight (0.16 kg) and BMI (0.06 kg/m2) over 12 months. This suggests that small, consistent changes are effective for weight management.

Structured physical activity of at least 150 minutes per week significantly reduces HbA1c levels in individuals with Type 2 diabetes.

Aim for at least 150 minutes of moderate aerobic exercise (like brisk walking or cycling) every week. If time is tight, try High-Intensity Interval Training (HIIT) for shorter, effective sessions. Consistency matters more than intensity for long-term glucose control.

Combined lifestyle interventions integrating both dietary changes and structured exercise produce greater improvements in diabetes management (weight loss, glycemic control, cardiovascular risk) than either intervention alone.

Do not choose between diet and exercise; do both. Work with a healthcare provider to create a personalized plan that includes a balanced diet and at least 150 minutes of weekly exercise. This combination offers the best protection against complications and medication dependence.

Diets high in fiber, low-glycemic index carbohydrates, and healthy fats contribute to better glycemic control and reduced HbA1c levels in Type 2 diabetes.

Prioritize high-fiber, low-glycemic foods like whole grains, vegetables, legumes, and lean proteins. Include healthy fats and limit processed sugars. This approach helps prevent sharp blood sugar spikes and improves long-term control.

Optimal combined SPAN behaviors (high sleep 8.0-9.4h, high MVPA 42-104min, high diet quality 57.5-72.5) are associated with a 57% lower risk of MACE compared to the lowest tertile of all behaviors.

To maximize cardiovascular protection, aim for 8-9.5 hours of sleep, 42-104 minutes of moderate-to-vigorous exercise daily, and a high-quality diet (score 32.5-50.0). This combination is associated with a 57% lower risk of major cardiovascular events compared to having low levels of all three behaviors.

Higher diabetes self-management scores, specifically in glucose monitoring, physical activity, and healthcare utilization, are significantly associated with favorable glycemic profiles (lower HbA1c) in type 2 diabetes patients.

To improve blood sugar control, focus on three specific behaviors: monitor your glucose levels regularly, engage in consistent physical activity, and maintain regular contact with your healthcare provider. This study shows these actions are significantly linked to better outcomes, whereas dietary changes alone may not be sufficient if these other behaviors are neglected.

Metabolic bariatric surgery (MBS) provides superior long-term weight loss and glycemic control compared to non-surgical management in patients with obesity and type 2 diabetes.

For patients with severe obesity and type 2 diabetes, metabolic bariatric surgery offers significantly better long-term weight loss and blood sugar control than non-surgical management. While surgery is not for everyone, those who undergo it maintain much greater weight loss (22% vs 8.6%) and better glycemic control over five years. If surgery is not an option, intensive lifestyle modification and pharmacotherapy are critical alternatives to mitigate health risks.

Obesity treatments (lifestyle, medications, surgery) improve obesity-related diseases, physical health-related quality of life (HrQoL), and body image, with the magnitude of benefit often correlating with the amount of weight loss.

Know that your treatment will likely improve your health conditions, energy, and how you feel about your body, even if weight loss is slow. Different treatments offer different benefits; for example, surgery and newer medications often provide greater health gains than lifestyle changes alone. Discuss with your provider which treatment best addresses your specific health concerns, such as heart disease or joint pain.

Weight reduction of 5-15% in obese patients with cardiovascular disease leads to dose-dependent improvements in cardiometabolic risk factors, including blood pressure, lipid profiles, and glycemic control.

Aim to lose 5-15% of your current body weight through a moderate daily calorie deficit (500-600 kcal) combined with regular exercise. You do not need to reach a 'normal' BMI to see significant improvements in blood pressure, cholesterol, and blood sugar. Consistency is more important than extreme restriction.

GLP-1 receptor agonists (e.g., Semaglutide, Liraglutide) and SGLT-2 inhibitors improve glycemic control, body weight, and cardiovascular risk factors in obese patients with type 2 diabetes.

If lifestyle changes alone are insufficient, medications like GLP-1 agonists (e.g., Semaglutide) or SGLT-2 inhibitors can help manage blood sugar and support weight loss. These are prescribed when lifestyle interventions fail to meet targets.

Intensive lifestyle intervention leading to significant weight loss (≥15 kg) can induce remission of type 2 diabetes in patients with short disease duration (<6 years).

If you have Type 2 Diabetes diagnosed less than 6 years ago, losing 15 kg or more through a structured diet program (often starting with meal replacements) can put your diabetes into remission. This is not just about lowering blood sugar, but potentially reversing the condition. Work with a healthcare provider to manage this safely.

Combined aerobic and resistance exercise with a caloric deficit reduces knee pain incidence and improves physical function in overweight adults with chronic pain.

If you have chronic joint pain and are overweight, start with low-impact aerobic activity (like walking or cycling) for 150 minutes a week and add two days of light strength training. Combine this with a modest calorie reduction (500-1000 calories less per day). Increase intensity slowly only if your pain allows, focusing on consistency over intensity to rebuild joint stability and reduce inflammation.

Weight reduction alleviates chronic pain by reducing mechanical load on joints and decreasing pro-inflammatory cytokines from adipose tissue.

Losing weight is not just about appearance; it directly reduces the physical pressure on your joints and lowers the body's internal inflammation levels, which are key drivers of chronic pain.