Browse the evidence

Short-term consumption of ultra-processed foods leads to increased energy intake and weight gain compared to unprocessed diets.

When eating ultra-processed foods, you are likely to eat more calories and gain weight compared to eating unprocessed foods, even if the nutrients are similar.

Weight loss through caloric restriction and dietary modification significantly reduces psoriasis severity (PASI score) and systemic inflammation in obese patients.

If you have psoriasis and are overweight, losing weight is one of the most effective non-pharmacological interventions available. Studies show that losing about 12% of your body weight through structured dietary programs (like very low-calorie ketogenic diets followed by balanced diets) can significantly reduce the severity of your psoriasis symptoms, often achieving a 50-75% improvement in skin clearance. This works by reducing systemic inflammation driven by excess fat tissue.

Soy protein promotes gains in muscle mass and strength during resistance exercise training similarly to whey and other animal proteins, despite acute studies showing whey stimulates muscle protein synthesis more strongly.

If you are lifting weights, you do not need to buy whey protein. Soy protein works just as well for building muscle and strength over time. Focus on getting enough total protein from your diet, whether from soy, meat, or other sources.

Soy protein has a high quality score (PDCAAS ~1.0 and DIAAS up to 117%) and is as effective as animal proteins for weight management and satiety.

If you are trying to lose weight, soy protein is a good option. It helps you feel full just as well as meat or whey protein. You don't need to avoid soy to lose weight; it can be part of your strategy.

Adherence to a healthful plant-based diet (high in whole grains, fruits, vegetables, nuts, legumes, and vegetable oils) is associated with a significantly lower risk of frailty in older women, whereas adherence to an unhealthful plant-based diet (high in refined grains, potatoes, sugar-sweetened beverages, and sweets) is associated with a higher risk.

To reduce the risk of frailty as you age, focus on the quality of your plant-based foods. Prioritize whole grains, fruits, vegetables, nuts, legumes, and vegetable oils. Limit refined grains, potatoes, sugary drinks, and sweets. You do not need animal products to maintain muscle and bone health; a well-planned diet rich in these healthy plant foods is associated with a significantly lower risk of frailty.

Obesity and overweight are strongly associated with a significantly higher prevalence of dyslipidemia in Iranian adults, with obese individuals being 2.8 times more likely to have dyslipidemia compared to normal-weight individuals.

Maintaining a healthy body weight is one of the most effective ways to prevent dyslipidemia. If you are overweight or obese, focusing on sustainable weight loss through improved diet and increased physical activity can significantly reduce your risk of developing high cholesterol or triglycerides.

Early combination therapy with new hypoglycemic drugs (SGLT-2i, GLP-1RA, or DPP-4i) achieves glycemic control faster and provides longer-lasting benefits compared to traditional stepwise monotherapy in prediabetes and type 2 diabetes.

If you have Type 2 Diabetes or prediabetes, starting with a combination of modern drugs (like SGLT-2 inhibitors, GLP-1 agonists, or DPP-4 inhibitors) alongside metformin is often more effective than starting with just one drug. This approach helps you reach healthy blood sugar levels faster and keeps them there longer, reducing the need to change treatments frequently. Discuss this strategy with your doctor to see if it fits your specific health profile and insurance coverage.

Weight loss of 2.5-15% improves glycemic control in Type 2 Diabetes, while 5-10% weight loss may prevent knee pain in obesity-related osteoarthritis.

You don't need to lose massive amounts of weight to see health benefits. Losing just 2.5-15% of your body weight can significantly improve blood sugar control in diabetes, and losing 5-10% can help prevent knee pain. Focus on these achievable targets.

GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) and SGLT-2 inhibitors are preferred medications for obesity management in patients with cardiovascular or metabolic risk, as they promote weight loss and improve cardiovascular health.

If you have obesity and diabetes or heart disease risk, ask your doctor about GLP-1 agonists (like semaglutide) or SGLT-2 inhibitors. These medications help you lose weight and protect your heart, unlike some other diabetes drugs that might cause weight gain.

Anti-obesity medications (specifically GLP-1 agonists like Semaglutide and Liraglutide) facilitate significant weight loss in obese osteoarthritis (OA) patients, which reduces joint compressive forces and systemic inflammation, thereby alleviating pain and slowing structural progression.

For obese patients with knee OA, anti-obesity medications like Semaglutide (2.4 mg weekly) or Liraglutide (3.0 mg daily) are effective medical tools to achieve significant weight loss (up to 10-15% with other drugs, ~5-6kg with GLP-1s). This weight loss directly reduces the mechanical load on knees and lowers inflammatory markers, slowing OA progression. These drugs should be used as adjuncts to lifestyle changes, not replacements, and require long-term adherence as obesity is a chronic disease.

Prebiotics (Inulin, Pectin, Beta-glucans) and Probiotics (Lactobacillus, Bifidobacterium) supplementation can improve gut homeostasis, reduce infection risk, and potentially enhance athletic performance (endurance, strength) by modulating the gut microbiota.

Consider adding prebiotics (like inulin or beta-glucans) and specific probiotic strains (Lactobacillus, Bifidobacterium) to your diet. This can help reduce the risk of respiratory infections and potentially improve endurance performance by supporting gut health and immune function.

High-Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) is more effective than moderate-intensity continuous training (MICT) for inducing specific metabolic adaptations (such as PGC1-α, NRF1, TFAM) in individuals who do not respond to moderate-intensity training.

If moderate exercise (like jogging at a conversational pace) hasn't improved your fitness, try adding high-intensity intervals. This type of training triggers different metabolic pathways (like mitochondrial biogenesis) that moderate exercise might miss, especially if you are genetically predisposed to be a 'low responder' to steady-state cardio.

Pharmacist-led interventions, including screening, counseling, and medication optimization, significantly improve glycemic control (HbA1c), therapy adherence, and early detection in patients with Type 2 Diabetes.

If you have Type 2 Diabetes, engage your local pharmacist. They can help you understand your medications, improve your adherence to diet and exercise plans, and screen for early signs of complications. This collaborative approach can lead to better blood sugar control and fewer complications.

Adherence to the DASH diet or the Plate Method leads to improved glycemic control, reduced HbA1c, and better blood pressure management in patients with Type 2 Diabetes.

Adopt the DASH diet or the Plate Method. For DASH, focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium and saturated fats. For the Plate Method, fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with carbohydrates. These approaches have been shown to lower HbA1c and improve blood pressure.

Regular physical activity, specifically 150 minutes per week of moderate-to-vigorous aerobic and resistance exercise, improves insulin sensitivity and glycemic control in Type 2 Diabetes patients.

Aim for 150 minutes of moderate-to-vigorous exercise per week, combining aerobic and resistance activities. If you cannot do it all at once, break it into smaller sessions. Aim for 10,000 steps a day. If you are on insulin, monitor your blood sugar to prevent hypoglycemia.

Highly processed foods (HPF) contribute to excess sodium, saturated fat, and added sugars, which are strongly associated with negative health outcomes including obesity, type 2 diabetes, and cardiovascular disease.

Focus on reducing foods high in sodium, saturated fat, and added sugars, rather than avoiding all processed foods. Include nutrient-dense processed options like whole grain bread and yogurt in your diet, as they offer health benefits and are often necessary for practical, affordable, and accessible eating.

Glucagon-like peptide-1 receptor agonists (GLP-1 RAs) such as semaglutide and tirzepatide are effective for weight loss in people with HIV, with tirzepatide showing the largest mean percent change in weight.

If lifestyle changes are not enough to manage weight gain from HIV medication, ask your doctor about GLP-1 RAs like semaglutide or tirzepatide. These drugs are highly effective for weight loss and can help reduce fat deposits. They are used alongside diet and exercise.

GLP-1 receptor agonists (semaglutide 2.4 mg) and other pharmacological interventions (liraglutide, orlistat) significantly reduce body weight and cardiovascular risk factors in obese patients, with semaglutide showing superior weight loss compared to placebo.

For obese individuals without diabetes, high-dose semaglutide (2.4 mg) can achieve substantial weight loss (approx. 15%) compared to placebo, which may improve cardiovascular risk factors. This is a viable option when lifestyle changes are insufficient.

Aerobic exercise reduces visceral adipose tissue (VAT) independently of weight loss, and 150 minutes per week is sufficient for this reduction, whereas resistance training effects on VAT are equivocal.

Aim for 150 minutes of aerobic exercise per week to reduce visceral fat. You do not necessarily need to lose weight on the scale for this benefit, and doing more than 150 minutes may not provide additional VAT reduction.

Outdoor green cycling (3x/week, 30-40 mins) significantly improves psychological well-being (reduced stress, mood disturbance, and depression; increased vigor) and glycemic control (HbA1c) compared to indoor stationary cycling in patients with knee osteoarthritis and type 2 diabetes.

If you have knee pain and diabetes, try cycling outdoors three times a week for 30-40 minutes. This specific type of 'green exercise' not only helps lower your blood sugar better than indoor cycling but also significantly reduces stress and improves your mood, making you more likely to stick with it. Start with supervision to ensure proper form and safety.

Moderate-to-vigorous physical activity (MVPA) performed during morning hours (06:00–12:00) significantly reduces the risk of developing diabetic retinopathy (DR) and slows retinal thinning, whereas late-night physical activity increases DR risk.

If you have diabetes or are at risk, aim for at least 150 minutes of moderate-to-vigorous exercise per week. Crucially, try to schedule these workouts in the morning (between 6 AM and 12 PM). This timing appears to offer the strongest protection against diabetic eye disease. Avoid exercising late at night (midnight to 6 AM), as this may increase your risk.

Therapeutic Patient Education (TPS) and motivational interviewing using the '5A' method (Assess, Advise, Agree, Assist, Arrange) are the foundational, first-line interventions for obesity management in primary care, superior to generic advice.

Stop telling patients to just 'eat less and move more.' Instead, use the '5A' framework: Assess their readiness, Advise on risks/benefits, Agree on SMART goals, Assist with barriers, and Arrange follow-up. Focus on empathy and reducing stigma to build trust.

A self-paced wellness program delivered via a mobile app combined with motivational interviewing significantly improves dietary behavior scores in Head Start educators compared to a control group.

If you are a Head Start educator, try using a self-paced wellness app that offers remote support. The study shows that combining app usage with motivational coaching significantly improves dietary habits over six months, even if you only use the app or only talk to a guide. Start by accessing the app and seeing if you want to speak with a guide; the flexibility is key to making it work for your busy schedule.

Creatine monohydrate supplementation (loading then maintenance) significantly improves spike and block jump performance in elite volleyball players.

Consider a 4-week creatine loading protocol (5g daily after an initial loading phase) to potentially improve your vertical jump and blocking efficiency. This is one of the most researched and effective supplements for power sports.