Browse the evidence

Participants in the highest category for total whole grain consumption had a 29% lower rate of type 2 diabetes compared with those in the lowest category.

Encouraging higher whole grain consumption can be an effective strategy for reducing the risk of type 2 diabetes.

Pooled hazard ratios for type 2 diabetes were 0.81 for whole grain cold breakfast cereal and 0.79 for dark bread when comparing those consuming one or more servings a day to those consuming less than one serving a month.

Incorporating whole grain cold breakfast cereal and dark bread into the diet may significantly lower diabetes risk.

Greater weight loss achieved at month-6 was the main predictor associated with success in weight loss (> 5%) over 2 years.

Encouraging significant weight loss in the initial months may enhance long-term weight loss success.

Women who increased activity after menopause (from <9 MET-h/wk at menopause to ≥9 MET-h/wk during follow-up) were at lower risk (HR, 0.90; 95% CI, 0.82-0.98).

Promoting increased physical activity after menopause may be beneficial for reducing breast cancer risk.

Both bodybuilding-type and powerlifting-type training promote similar increases in muscular size.

Both training styles can be effective for increasing muscle size.

Powerlifting-type training is superior for enhancing maximal strength compared to bodybuilding-type training.

For those looking to maximize strength, powerlifting training may be more effective.

Protein quality affects exercise-induced muscle protein anabolism and protein balance.

Practitioners should consider protein quality when advising on nutrition for muscle gain.

Protein consumption stimulates an increase in muscle protein synthesis (MPS) and suppresses muscle protein breakdown.

Increased protein intake is beneficial for enhancing muscle synthesis.

Obese patients with type 2 diabetes or insulin resistance benefit from a low-carbohydrate diet combined with a GLP-1 agonist.

Clinicians should consider recommending a low-carbohydrate diet with GLP-1 agonists for obese patients with type 2 diabetes.

Successful weight loss improves almost all biomarkers of obesity comorbidities.

Weight loss interventions should be emphasized as they can lead to significant health improvements.

Resistance training at 80% 1RM resulted in a higher muscle cross-sectional area (CSA) compared to 20% 1RM after 12 weeks.

Practitioners should consider higher intensity resistance training for optimal muscle growth.

All intensities of resistance training (20%, 40%, 60%, 80% 1RM) were effective for increasing muscle strength and size over 12 weeks.

Resistance training can be effective across a range of intensities if volume is matched.

The magnitude of increase in muscle strength was higher in the 60% and 80% 1RM groups compared to lower intensities.

Higher intensities in resistance training may yield better strength outcomes.

Training with high carbohydrate availability increases exogenous glucose oxidation during endurance cycling from 54.6 to 63.6 g.

Endurance athletes may benefit from higher carbohydrate intake to enhance carbohydrate oxidation during training.

Cycling performance improved by approximately 6% after training in the High carbohydrate group.

Endurance training with high carbohydrate intake can lead to significant performance improvements.

Altering daily carbohydrate intake results in differences in selected metabolic adaptations to exercise.

Coaches and athletes should consider carbohydrate intake strategies to optimize metabolic adaptations.

Increased physical activity was the most consistent positive correlate of weight loss maintenance.

Practitioners should emphasize the importance of physical activity in weight loss maintenance strategies.

The review identified 51 weight loss and maintenance strategies grouped in 14 domains.

Practitioners can utilize these identified strategies to enhance weight loss maintenance programs.

Patients in the POWeR+F group achieved an additional weight reduction of 1.5 kg averaged over 12 months compared to the control group.

Incorporating brief nurse support with web-based interventions can enhance weight loss outcomes in obese patients.

Patients in the POWeR+R group achieved an additional weight reduction of 1.3 kg averaged over 12 months compared to the control group.

Remote nurse support combined with web-based interventions can also lead to significant weight loss in obese patients.

32% of patients in the POWeR+R group maintained a clinically important 5% weight reduction at month 12.

A web-based behavioral program with brief remote follow-up can help a significant proportion of obese patients maintain weight loss.

For each kg of mean weight loss, there is a mean HbA1c reduction of 0.1 percentage points.

Weight loss interventions can be expected to lower HbA1c levels in patients with type 2 diabetes.

Weight loss in obese and overweight patients with T2D is consistently accompanied by HbA1c reduction in a dose-dependent manner.

Practitioners can expect a predictable reduction in HbA1c with weight loss in this population.

The average increase in muscle strength following creatine supplementation plus resistance training was 8% greater than following placebo ingestion during resistance training (20% vs. 12%).

Creatine supplementation can significantly enhance muscle strength gains when combined with resistance training.