Browse the evidence

Military operational factors including deployments, restricted food choices, and limited physical exercise opportunities significantly contribute to the development and maintenance of obesity among service members.

If you are in the military, especially in the Navy or on deployment, your environment is designed to promote weight gain through limited fresh food and exercise options. Focus on what you can control within those constraints, such as seeking out fresh food when possible and maximizing movement opportunities, while advocating for better food and exercise access at the unit level.

High energy expenditure during combat training and field exercises, often exceeding 4000-7000 kcal/day, combined with limited energy intake, leads to Relative Energy Deficiency in Sport (RED-S) syndrome, causing detrimental health and performance outcomes.

During intense training or deployment, your body may burn 4000-7000+ calories. If you don't eat enough to match this, you risk RED-S, which harms your hormones, bones, and immune system. Prioritize eating enough to cover your energy expenditure to maintain long-term health and performance.

Psychological therapies (CBT, MANTRA, SSCM, family therapy) and specific pharmacological treatments (fluoxetine, topiramate for BN/BED; lisdexamfetamine for BED) are effective interventions for eating disorders, though RCTs specifically in the military context are lacking.

If you have an eating disorder, rely on evidence-based psychological therapies (like CBT or MANTRA) and prescribed medications (like fluoxetine or lisdexamfetamine) rather than just diet and exercise. These treatments address the root psychological and neurobiological factors of EDs.

Self-directed learning of cooking skills through independent resources (internet, books, TV) significantly increases the likelihood of possessing high cooking skills compared to not using these methods.

If you are a student or busy adult, you can significantly improve your cooking skills by actively seeking out recipes and techniques online, via books, or TV, rather than waiting for formal instruction. This self-directed approach is statistically linked to higher culinary competence, which in turn supports better diet quality and food security.

High availability and accessibility of fruits and vegetables at home is strongly associated with higher cooking skills, likely by providing the necessary ingredients to practice and refine culinary techniques.

To improve your cooking skills, ensure your kitchen has easy access to fruits and vegetables. The study suggests that having these ingredients available encourages you to practice and refine your cooking techniques, leading to higher overall culinary competence.

High knowledge of cooking terms and techniques is associated with higher cooking skills, suggesting that theoretical understanding supports practical culinary competence.

Learn the names of cooking techniques and terms. This theoretical knowledge is not just academic; it is strongly associated with higher practical cooking skills because it builds confidence and provides a mental framework for preparing food.

Higher percentage of energy from plant protein is associated with a lower risk of stroke, but not overall CVD or CHD.

If you want to reduce your risk of stroke, increasing the percentage of your calories from plant-based proteins (like beans, lentils, nuts) may be beneficial. However, this did not lower the risk of heart attacks or overall cardiovascular disease in this study.

Low-dose empagliflozin (2.5-5 mg) as adjunct therapy to hybrid closed-loop systems improves postprandial glycemic control and reduces insulin requirements in adults with type 1 diabetes, though it increases the risk of hypoglycemia and requires management of side effects like increased urination.

If you have Type 1 Diabetes and use a hybrid closed-loop system but still struggle with post-meal spikes or high insulin doses, low-dose empagliflozin (2.5-5mg) can significantly improve your time in range and reduce insulin needs. Be aware that it may cause more frequent urination and a higher risk of post-meal lows, which you can manage by adjusting your pump settings. The benefit of better control often outweighs the inconvenience of taking one extra pill.

Primary care clinicians refer approximately 71% of eligible patients (BMI ≥ 30) to intensive behavioral weight loss interventions, but patient enrollment rates remain low (19% of invited, 40.6% of contacted).

If you are in primary care with a BMI over 30, expect your doctor to refer you to a weight loss program if they have a list of patients like you. However, be prepared that enrollment might be low because doctors often prioritize other medical issues or feel they don't know you well enough. To increase your chances, explicitly express interest in weight management during visits.

For middle-aged and elderly adults with type 2 diabetes, maintaining a longitudinal BMI within 18.5–26.9 kg/m² significantly reduces all-cause, cardiovascular, and cancer mortality compared to lower or higher sustained BMI levels.

If you have type 2 diabetes, aim to keep your BMI between 18.5 and 26.9 kg/m² over the long term. This range is associated with the lowest risk of death from all causes, heart disease, and cancer. Avoid sustained periods where your BMI is consistently above 27 kg/m², as this increases mortality risk.

Sustained exposure to a BMI of 27 kg/m² or higher is positively associated with increased all-cause, cardiovascular, and cancer mortality in patients with type 2 diabetes.

Keep your BMI below 27 kg/m². Sustained exposure to a BMI of 27 or higher increases your risk of dying from heart disease, cancer, or other causes. If your BMI is consistently above 27, work with your doctor to lower it gradually.

A non-carbohydrate counting (non-CC) meal bolus strategy based on preprandial glucose levels, when used with open-source automated insulin delivery (AID), significantly improves time in range (TIR) and reduces glycemic variability compared to manual open-loop modes in adults with Type 1 Diabetes.

If you have Type 1 Diabetes and find carbohydrate counting stressful or error-prone, consider using an open-source automated insulin delivery system (like AndroidAPS) with a simplified bolus strategy. Instead of counting carbs, you calculate your insulin based on your pre-meal glucose level and your average mealtime insulin needs. This approach can significantly improve your time in range and reduce glycemic variability, especially at night, without increasing the risk of hypoglycemia. It is a viable alternative for those who find traditional carb counting burdensome.

Relocation to redeveloped low-income housing reduces waist circumference and abdominal obesity, but does not significantly change BMI or overall obesity prevalence.

Moving to a better neighborhood isn't enough on its own; you likely need to move into better housing that facilitates healthier habits (like better kitchens or water quality). Focus on reducing added sugars, as this specific change was linked to waist reduction in this study.

Relocation to redeveloped housing reduces added sugar intake, primarily from sugar-sweetened beverages, which may drive the observed reduction in waist circumference.

If you live in housing with poor water quality, you might be drinking more soda than you realize. Improving water access or quality can help reduce sugar intake and waist size.

Intensive lifestyle interventions (ILI) involving caloric restriction and physical activity cause a significant increase in 25-hydroxyvitamin D [25(OH)D] and suppress parathyroid hormone (PTH) elevation during the period of maximal weight loss in adults with type 2 diabetes.

If you have type 2 diabetes and are losing weight through diet and exercise, expect your Vitamin D levels to rise and your Parathyroid Hormone (PTH) to decrease, especially in the first year. This is a normal and likely beneficial response to weight loss, though it may normalize over time. Monitor your bone health as weight loss can also lead to bone loss.

Mineral deficiencies are disproportionately common in specific gastrointestinal disorders (Celiac, Crohn's, Ulcerative Colitis) due to malabsorption, leading to specific mineral shortfalls (Iron, Calcium, Magnesium, Zinc, Copper, Selenium) that exacerbate tissue inflammation.

If you have Celiac, Crohn's, or Colitis, standard multivitamins may not be enough. You are at high risk for specific mineral deficiencies (Iron, Calcium, Magnesium, Zinc) due to gut damage. Work with your doctor to monitor and replace these specific minerals to support gut healing and reduce inflammation.

Obesity accelerates aging and increases mortality risk in younger individuals, but the relationship between adiposity and mortality becomes non-linear and potentially protective in elderly populations, where overweight status may be associated with lower mortality than healthy weight.

If you are older, do not panic about being slightly overweight (BMI 25-30). Research suggests this range may be associated with better survival outcomes than being underweight or even 'healthy' weight in the elderly. Focus on maintaining muscle mass and metabolic health rather than aggressive weight loss, which can be detrimental in older adults.

Visceral adipose tissue (VAT) is a stronger predictor of mortality risk than overall BMI or subcutaneous adipose tissue (SAT), while SAT may be associated with lower mortality risk.

Do not rely on BMI alone to assess your health risk. Focus on reducing visceral fat (belly fat) through exercise and diet, as it is a stronger predictor of mortality than overall weight. Subcutaneous fat (fat under the skin) may be less harmful or even protective.

Caloric restriction and time-restricted feeding can extend healthspan and lifespan in animal models and improve metabolic health in humans, sometimes without weight loss, by reshaping molecular pathways in adipose tissue and aligning with circadian rhythms.

Try time-restricted feeding or caloric restriction without focusing solely on weight loss. Align your eating window with your circadian rhythm (e.g., eat earlier in the day) to maximize metabolic benefits and potentially extend healthspan, even if your weight doesn't change.

Intensive glycemic control (target HbA1c < 6%) significantly reduces the development of diabetic peripheral neuropathy (DPN) in patients with Type 1 Diabetes Mellitus (T1DM), but this benefit is not observed in patients with Type 2 Diabetes Mellitus (T2DM).

If you have Type 1 Diabetes, aiming for an HbA1c below 6% is the most effective way to prevent nerve damage. However, if you have Type 2 Diabetes, this aggressive target is not recommended due to lack of neuropathy benefit and increased mortality risk; standard control (7.0-7.9%) is advised instead.

Semaglutide significantly improves glycemic control (HbA1c and fasting blood glucose) and systolic blood pressure in overweight or obese adults, with or without type 2 diabetes.

Semaglutide not only helps with weight loss but also significantly improves blood sugar control (HbA1c and fasting glucose) and lowers systolic blood pressure in overweight or obese individuals, offering potential cardiovascular benefits.

Achieving and maintaining diabetes remission (HbA1c <48 mmol/mol off glucose-lowering medications) is associated with a significantly lower incidence of Major Adverse Diabetic Events (MADE) compared to those not in remission.

Achieving diabetes remission is not just about feeling better; it actively protects your kidneys, eyes, and nerves from long-term damage. By maintaining remission through weight loss and lifestyle changes, you significantly lower your risk of serious diabetic complications.

A ketogenic diet significantly reduces HbA1c levels in overweight T2DM patients, though it does not significantly affect fasting glucose, fasting insulin, or HOMA-IR compared to control diets.

While a ketogenic diet effectively lowers long-term average blood sugar (HbA1c) in T2DM patients, it may not immediately change fasting blood glucose or insulin resistance scores (HOMA-IR) compared to other diets. This suggests the benefit is in sustained glucose regulation rather than acute fasting metrics.

Intermittent fasting (IF) regimens produce weight loss results statistically similar to traditional Caloric Energy Restriction (CER).

You can achieve the same amount of weight loss with intermittent fasting as you can with standard calorie counting. Choose the method that you can stick to long-term.