Browse the evidence

Training to failure produces greater hypertrophic adaptations than training not to failure, but only when total volume is not equated; when volume is equated, the two methods yield equivalent results.

You do not need to train to failure on every set to maximize muscle growth. If you train close to failure but stop before, you can achieve similar hypertrophy as long as you match the total volume (sets x reps x load) of a failure-based program. Training to failure increases recovery time and may not be comfortable for beginners.

Tirzepatide improves liver fat content and shows potential efficacy in treating nonalcoholic steatohepatitis (NASH) in patients with type 2 diabetes.

For patients with type 2 diabetes and fatty liver, tirzepatide significantly reduces liver fat content more than insulin therapy, potentially helping manage NASH.

Semaglutide significantly reduces high-sensitivity C-reactive protein (hsCRP) levels in patients with type 2 diabetes compared to placebo and active comparators, indicating an anti-inflammatory effect.

If you have type 2 diabetes, semaglutide (whether injected weekly or taken as a daily pill) significantly lowers hsCRP, a key marker of inflammation linked to heart disease risk. This reduction is greater than with placebo or other common diabetes drugs like exenatide or empagliflozin. While part of this benefit comes from losing weight and lowering blood sugar, there appears to be a direct anti-inflammatory effect. For patients with chronic kidney disease, the trend is positive but not statistically significant compared to placebo in this specific analysis, so discuss risks/benefits with your doctor.

Global mean potassium intake (2.25 g/day) is significantly below the World Health Organization's recommended target of >3.5 g/day, with only 14% of the global population achieving this level.

Most people globally do not eat enough potassium. To improve cardiovascular health, aim to increase potassium intake towards the WHO recommendation of >3.5 g/day, focusing on affordable sources like beans, potatoes, and leafy greens, especially if your sodium intake is high.

Polygenic risk scores (PRS) derived from South Asian-specific genetic data provide significantly better prediction of Type 2 Diabetes (T2D) risk than PRS derived from European data, identifying individuals with ~4-fold higher risk in the top quartile.

If you are of South Asian descent, standard genetic risk models based on European data may underestimate your specific risk for Type 2 Diabetes. To get an accurate assessment, seek out or advocate for polygenic risk scores (PRS) that are specifically calibrated using South Asian genetic data. This can identify if you are in the top quartile of genetic risk, which correlates with a 4-fold higher likelihood of developing T2D compared to the bottom quartile. Knowing this allows for earlier, more aggressive lifestyle interventions (diet, exercise, regular screening) to mitigate that risk.

Low-carbohydrate diets offer superior short-term glycaemic control (HbA1c reduction) compared to high-carbohydrate diets, but this benefit is not maintained at 12 months.

If you have type 2 diabetes, a low-carbohydrate diet can help lower your HbA1c significantly in the first 6 months. However, this advantage tends to disappear after a year, likely because it is hard to stick to. Focus on a sustainable dietary pattern that you can maintain long-term.

GIP has pleiotropic effects beyond glucose metabolism, including potential benefits for obesity, bone health, and neurodegenerative disorders, making it a candidate for pharmacotherapies.

GIP is not just a blood sugar hormone. It also influences fat storage, bone density, and brain health. This is why new drugs that mimic or modify GIP are being studied for obesity and even neurodegenerative diseases.

Resistance training performed to momentary muscular failure does not produce superior muscle hypertrophy compared to non-failure training.

You do not need to train to momentary muscular failure to maximize muscle growth. Training with 1-3 reps in reserve (RIR) is likely sufficient for hypertrophy. This allows you to recover faster and perform more total work over time, which may be more beneficial than chasing failure on every set.

Higher velocity loss thresholds (>25%) do not produce superior muscle hypertrophy compared to moderate velocity loss (20-25%).

For resistance-trained individuals, stopping sets at moderate velocity loss (20-25%) is just as effective for muscle growth as stopping at high velocity loss (>25%). You can simplify your training by not obsessing over precise velocity loss metrics.

Resistance training performed to 'set failure' (defined as anything other than momentary muscular failure) provides a trivial advantage over non-failure training for muscle hypertrophy.

Training to 'set failure' (broadly defined) offers a trivial advantage over non-failure training. The practical benefit is minimal, so you can choose your failure definition based on comfort and recovery rather than expecting significant hypertrophy gains.

Tirzepatide, a dual GIP/GLP-1 receptor agonist, significantly reduces systolic and diastolic blood pressure in patients with type 2 diabetes and obesity.

If you have type 2 diabetes or obesity, tirzepatide (a once-weekly injection) can help lower your blood pressure, which reduces your overall cardiovascular risk. The blood pressure reduction is dose-dependent, meaning higher doses tend to lower BP more.

Tirzepatide reduces inflammatory markers associated with cardiovascular risk, including YKL-40, ICAM-1, leptin, and GDF-15.

Tirzepatide reduces inflammatory markers associated with cardiovascular risk, such as YKL-40, ICAM-1, leptin, and GDF-15. This reduction in inflammation may contribute to the overall cardiovascular benefits of the drug.

Higher cardiorespiratory fitness (CRF) causally reduces the risk of type 2 diabetes, independent of adiposity (BMI), with a 1-SD increase in genetically predicted fitness associated with an 11% lower risk.

Improving your cardiorespiratory fitness (VO2max) directly lowers your risk of type 2 diabetes, regardless of your weight. Focus on exercises that challenge your heart and lungs (like cycling or running) to improve your body's ability to use oxygen, as this has independent metabolic benefits beyond just burning calories.

South Asian ethnicity is associated with a significantly higher risk of developing Type 2 Diabetes (T2D) and insulin resistance compared to White populations, driven by distinct metabolic signatures including elevated branched-chain amino acids (BCAAs) and altered lipid metabolism.

If you are of South Asian descent, your risk for Type 2 Diabetes is statistically higher than that of White populations, often manifesting at lower BMIs. This is linked to how your body metabolizes amino acids and fats. Focus on monitoring metabolic markers like fasting glucose and insulin sensitivity, and consider dietary patterns that manage carbohydrate intake and support healthy lipid metabolism, as personalized strategies based on these metabolic insights are more effective than generic advice.

Elevated levels of Branched-Chain Amino Acids (BCAAs) such as leucine, isoleucine, and valine are predictive markers for Type 2 Diabetes risk across multiple ethnic groups, with specific associations to insulin resistance.

High levels of circulating BCAAs (leucine, isoleucine, valine) are a strong predictor of Type 2 Diabetes risk, even in people with normal blood sugar. This suggests that how your body processes amino acids is key. If you have risk factors, focus on metabolic health through balanced nutrition and exercise rather than just high-protein supplementation, as elevated BCAAs may indicate underlying insulin resistance.

Weight loss interventions, including bariatric surgery and dietary changes, reduce the risk of ventricular arrhythmias and sudden cardiac death in obese patients by correcting electrophysiological abnormalities.

Losing weight through diet or surgery is a powerful way to protect your heart from dangerous rhythms. It doesn't just change your appearance; it physically corrects the electrical signals in your heart (shortening the QT interval) and reduces the metabolic stress that triggers arrhythmias. Discuss weight management strategies with your cardiologist.

Semaglutide therapy significantly reduces systemic inflammation, as measured by C-reactive protein (CRP) levels, compared to placebo or other glucose-lowering drugs, regardless of whether the patient has type 2 diabetes or obesity without diabetes.

If you are taking semaglutide for diabetes or weight management, you can expect it to lower your systemic inflammation (measured by CRP). This benefit occurs whether you take the pill or the injection, and whether or not you have diabetes. This anti-inflammatory effect is likely a key reason why semaglutide reduces heart disease risk.

In resistance-trained individuals, increasing proximity-to-failure (moving from 3-RIR to 1-RIR to Failure) linearly increases acute neuromuscular fatigue and negative perceptual responses, with males exhibiting greater fatigue than females when training to failure.

If you are resistance-trained, you do not need to train to absolute failure on every set. Stopping 1-3 reps before failure (RIR) significantly reduces acute neuromuscular fatigue and negative feelings (discomfort, soreness) compared to going to failure, while likely preserving similar training stimulus. This can improve your adherence and recovery, especially if you are male, as males showed greater fatigue at failure than females.

Higher circulating levels of marine omega-3 polyunsaturated fatty acids (EPA and DHA) are associated with a significantly lower risk of total and ischemic stroke, with no increased risk of hemorrhagic stroke.

Aiming for higher blood levels of EPA and DHA (specifically an omega-3 index of 8% or higher) is associated with a lower risk of stroke. This can be achieved through dietary intake of 1-2 seafood meals per week or supplementation with approximately 1000-1600 mg/day of EPA+DHA, depending on your baseline levels.

GLP-1 analog treatment (semaglutide and liraglutide) reduces short-term appetite, decreases energy intake, and lowers preference for energy-dense foods (high-fat, sweet, and salty) during the weight loss phase, primarily through mechanisms involving delayed gastric emptying and interaction with brain reward pathways.

GLP-1 medications like semaglutide and liraglutide reduce hunger and change food preferences, particularly reducing cravings for high-fat and sweet foods, during the initial 12-18 months of treatment. This leads to significant weight loss (up to 15%). Side effects like nausea are common but can be managed by starting with lower doses and increasing slowly.

GLP-1 receptor agonists improve liver health in patients with metabolic dysfunction-associated steatotic liver disease (MASLD) by reducing liver fat content, liver stiffness, and liver enzymes (ALT, AST).

If you have fatty liver disease (MASLD) along with diabetes or obesity, GLP-1 medications can help reduce fat in your liver, lower liver enzymes, and improve liver stiffness, potentially slowing or reversing liver damage.

Higher dietary protein intake (1.2-1.5 g/kg/day) combined with adequate calcium intake is associated with lower hip fracture risk and improved bone mineral density in older adults, whereas high protein with low calcium may increase fracture risk.

Aim for 1.2-1.5 grams of protein per kilogram of body weight daily, ensuring you also consume 1000-1200 mg of calcium. This combination protects against hip fractures and preserves muscle mass. Do not restrict protein out of fear of bone loss; instead, ensure your calcium intake is sufficient to support the protein.

Among GLP-1RAs, Dulaglutide has the lowest risk of causing intolerable gastrointestinal adverse reactions, while Semaglutide and Liraglutide have the highest risk.

If you are experiencing intolerable gastrointestinal side effects on one GLP-1RA (like Semaglutide or Liraglutide), switching to Dulaglutide may reduce these side effects, as it has the lowest risk of intolerable GI reactions among the studied agents.

Lipase inhibitors (orlistat and cetilistat) reduce weight by inhibiting fat absorption, but are associated with gastrointestinal side effects and are less effective in patients with diabetes.

Orlistat is a daily pill that blocks fat absorption. It is taken with meals containing fat. It can cause gastrointestinal side effects like oily stools. It is not effective for patients with diabetes.