Browse the evidence

Whey protein supplementation significantly reduces interleukin-6 (IL-6) and increases insulin-like growth factor-1 (IGF-1) and albumin levels in older adults with sarcopenia.

Whey protein supplementation not only helps with muscle mass but also improves key biochemical markers in older adults with sarcopenia. It significantly reduces inflammation (IL-6) and increases beneficial hormones (IGF-1) and proteins (albumin). This suggests broader health benefits beyond just muscle size.

Post-exercise supplementation with whey protein (0.9 g/kg/day) significantly reduces serum creatine kinase and myoglobin levels compared to water in untrained males following intense eccentric exercise, whereas pea protein does not significantly reduce these biomarkers.

If you are untrained and do intense eccentric exercise (like a heavy leg day or downhill running), taking whey protein (about 0.9g per kg of body weight daily, split into 3 doses) for 5 days may help lower markers of muscle damage (like CK) compared to not taking protein. However, this did not reduce soreness or improve strength/power recovery in this study. Pea protein did not show the same biomarker benefits as whey in this specific trial.

Adopting a predominantly plant-based dietary pattern improves cardiovascular health markers, including LDL cholesterol, fasting insulin, and body weight, compared to an omnivorous diet.

Start by swapping one animal protein source per day with a plant-based alternative (like lentils or tofu). Focus on adding vegetables, fruits, whole grains, and legumes rather than just cutting out meat. If you experience bloating, increase your fiber intake slowly over weeks rather than all at once. Consider consulting a dietitian to ensure you are getting enough B12 and iron, especially if you are vegan.

Liraglutide 3.0 mg/day significantly reduces body weight in adults with obesity or overweight (BMI ≥30 or ≥27 with comorbidities) compared to placebo, with effects sustained over 56 weeks.

If you have obesity or are overweight with related health issues like high blood pressure, a daily 3.0 mg injection of liraglutide, combined with a modest calorie deficit and exercise, can help you lose significantly more weight than lifestyle changes alone. Start with a lower dose to let your body adjust to potential stomach side effects, then increase to the full dose over several weeks.

Liraglutide 1.8 mg/day improves glycemic control (HbA1c reduction) in patients with Type 2 Diabetes compared to placebo, rosiglitazone, glimepiride, insulin glargine, and exenatide.

For Type 2 Diabetes, a daily 1.8 mg injection of liraglutide effectively lowers blood sugar, often better than insulin or other common diabetes medications, while avoiding the weight gain often caused by insulin. It is typically added to existing medications like metformin.

Autoregulated resistance training using performance-based metrics (velocity, RIR, or RPE) optimizes adaptation by matching training stress to individual daily readiness and recovery, thereby reducing overtraining risk compared to fixed-load prescriptions.

Use tools like Reps in Reserve (RIR) or barbell velocity to decide your daily weights. If you feel fatigued or sluggish, lower the weight or reduce reps to maintain good form and velocity. If you feel great, push closer to failure or increase weight. This ensures you are training at the right intensity for your body on that specific day, rather than forcing a number that might be too hard or too easy.

GLP-1 receptor agonists (liraglutide, semaglutide, dulaglutide) produce significant weight loss in obese patients (BMI ≥30 or ≥27 with comorbidities) through mechanisms including delayed gastric emptying, increased satiety, and increased resting energy expenditure.

If you have obesity or overweight with related health issues, GLP-1 medications like liraglutide are a proven, effective treatment. They work by mimicking a hormone that signals fullness and increases energy use, not just by slowing digestion. You take a daily injection, but the significant weight loss and health improvements can be worth it. Always consult a doctor to see if you are a candidate, especially if you have a history of thyroid cancer.

The combination of phentermine and topiramate is highly effective for weight reduction, particularly in patients with compulsive overeating or bulimia nervosa, by reducing food intake through central mechanisms.

Phentermine/topiramate is a powerful combination for weight loss, especially for those with binge eating issues. It reduces food intake centrally. It is effective but has significant side effects and contraindications (e.g., glaucoma, hyperthyroidism). It is not approved in Europe due to safety concerns. Use only under strict medical supervision.

GLP-1 receptor agonists (specifically liraglutide and semaglutide) induce clinically significant, sustained body weight reduction in individuals with overweight or obesity, with histological resolution of NASH observed in approximately 40% to 60% of patients.

If you have obesity or type 2 diabetes, GLP-1 medications like semaglutide or liraglutide are highly effective for losing weight and improving liver health (NASH). They work by mimicking a gut hormone that reduces appetite and improves blood sugar control. While they require injections (or a daily pill for semaglutide) and may cause temporary stomach issues, the weight loss benefits are substantial and sustained when combined with lifestyle changes.

Consuming plant proteins in efficacious doses (typically larger than animal protein doses) over 8–12 weeks stimulates similar exercise training adaptations (strength, fat-free mass) as animal proteins.

You can build muscle and strength with plant protein just as well as animal protein. The key is dose: because plant proteins often have less leucine and lower digestibility, you need to eat more of them (e.g., 24-48g per serving) to get the same muscle-building signal as a smaller dose of whey. Ensure your total daily protein intake is high enough (around 1.6g/kg/day) and you will see similar results in strength and size.

Post-bariatric patients should restrict high-oxalate foods and maintain adequate calcium intake (1200-1500 mg/day) to bind intestinal oxalate and prevent enteric hyperoxaluria.

To prevent kidney stones after bariatric surgery, you must limit high-oxalate foods (like spinach and rhubarb) and ensure you are getting 1200-1500 mg of calcium daily, preferably from supplements like calcium citrate if you have dumping syndrome. This calcium binds oxalate in your gut so it doesn't reach your kidneys.

Bariatric patients should maintain a fluid intake of approximately 2.5 L/day to achieve a urinary volume of 2.5 L/day, mitigating the risk of stone formation caused by low urinary volume.

Drink 2.5 liters of water daily to prevent kidney stones. If your stomach is small, drink water between meals, not with them. Aim for 30 minutes before or 1 hour after eating. Avoid sugary drinks.

Bariatric patients should take calcium citrate supplements (1200-1500 mg/day) and Vitamin D (3000 IU/day) to ensure adequate absorption and prevent bone disease and kidney stones.

Take 1200-1500 mg of calcium citrate and 3000 IU of Vitamin D daily. Calcium citrate is required because your stomach acid is lower after surgery. Monitor your Vitamin D levels to ensure they stay above 30 ng/mL.

Weight loss, particularly >10% body weight reduction, significantly reduces atrial fibrillation burden and increases the probability of arrhythmia-free survival.

If you have atrial fibrillation and are obese, losing more than 10% of your body weight and keeping it off dramatically increases your chances of being free from AF. This benefit is seen even if you don't undergo ablation or take more anti-arrhythmic drugs.

Ultraprocessed foods contribute to weight regain and hinder weight loss maintenance by increasing caloric intake and body fat gain, independent of macronutrient composition, due to their palatability and marketing.

Focus on reducing ultraprocessed foods rather than obsessing over macronutrient ratios. Studies show that even when matched for fat, sugar, and fiber, ultraprocessed foods lead to greater calorie intake and fat gain. Prioritizing unprocessed foods supports weight maintenance by reducing the drive to overeat.

Successful long-term weight loss maintenance is strongly predicted by high levels of physical activity (200-300 min/week) and behavioral strategies like self-monitoring, rather than just the amount of initial weight loss.

To maintain weight loss, aim for 200-300 minutes of moderate physical activity per week. This is a key trait of successful maintainers. Combine this with self-monitoring (weighing yourself, tracking food) and portion control. Remember, how much you lose initially doesn't predict long-term success; your ongoing behaviors do.

Sodium bicarbonate supplementation significantly enhances performance in high-intensity exercise lasting 45 seconds to 8 minutes, as well as muscle endurance and Wingate test power, with effect sizes ranging from small to large.

If you engage in high-intensity efforts lasting roughly 45 seconds to 8 minutes (like sprint intervals or rowing), sodium bicarbonate can improve your performance. While acute dosing (taken 2-3 hours before) works, multi-day protocols (taking small doses daily for 5-7 days before) may offer larger benefits with fewer stomach issues. Note that most evidence comes from men; results for women are not yet clear.

Incretin-based pharmacotherapies (GLP-1 and GIP/GLP-1 agonists) induce substantial weight loss (up to 20%) in obesity, which significantly reduces OSA severity and improves cardio-metabolic health outcomes more effectively than continuous positive airway pressure (CPAP) therapy.

If you have obesity-related sleep apnea, talk to your doctor about incretin-based medications (like semaglutide or tirzepatide). These drugs help you lose significant weight (often 15-20%) by regulating hormones that control hunger and digestion. This weight loss can reduce your sleep apnea severity and improve your heart health more effectively than CPAP alone. Be prepared for potential gastrointestinal side effects and understand that these medications are likely intended for long-term use to maintain results.

Significant weight loss (typically >15 kg or >15% of baseline weight) induced by dietary interventions (Very Low-Calorie Diets or Low-Carbohydrate Diets) is the strongest predictor of Type 2 Diabetes remission, regardless of the specific macronutrient composition.

To achieve diabetes remission through diet, the primary goal is significant weight loss (over 15kg). Whether you choose a very low-calorie diet or a low-carb diet, the magnitude of weight loss matters more than the specific type of diet. Medical supervision is recommended for very low-calorie diets.

Novel glucose-lowering agents, specifically GLP-1 receptor agonists (semaglutide) and dual GIP/GLP-1 agonists (tirzepatide), induce significant weight loss and glycemic improvement, with tirzepatide showing remission rates of 66-81% in clinical trials.

Newer injectable medications like Tirzepatide and Semaglutide are highly effective for diabetes remission, with remission rates up to 81% for Tirzepatide. They work by mimicking gut hormones to improve insulin function and promote weight loss. Discuss these options with your doctor if lifestyle changes alone are insufficient.

High-intensity interval training (HIIT) and sprint interval training (SIT) improve cardiorespiratory fitness and cardiometabolic risk factors in older adults with safety comparable to or better than moderate-intensity steady-state training, while requiring significantly less time.

Incorporate high-intensity intervals into your routine 2-3 times per week. You can use the '4x4' method (4 minutes of hard effort, 3 minutes of easy recovery, repeated 4 times) or 'Sprint Interval Training' (3 sets of 20-second all-out sprints with 2 minutes rest). These sessions take about 30 minutes total and have been shown to be safe and effective for improving heart health and fitness in older adults, often with better enjoyment than long, slow walks.

Effort-based resistance training using light to moderate loads taken to failure produces similar strength and muscle hypertrophy gains as heavy resistance training, making it safer and more accessible for older adults.

Perform resistance training twice a week using light to moderate weights, machines, or elastic bands. The key is not how much you lift, but how hard you push. Perform repetitions until you can no longer maintain good form (failure). This approach builds strength and muscle mass effectively without the risks associated with heavy lifting, and should be paired with higher protein intake (1.2-1.6g/kg bodyweight).

Female elite football players frequently exhibit low energy availability (EA <30 kcal/kg FFM/day) due to insufficient energy intake relative to expenditure, leading to hormonal disturbances, menstrual dysfunction, and increased risk of stress fractures.

Elite female footballers should monitor their energy intake to ensure it matches their high training loads. If energy availability drops below 30 kcal/kg of fat-free mass per day, it can disrupt hormones and increase injury risk. Focus on consuming enough calories, particularly carbohydrates, to support recovery and hormonal health rather than restricting intake.

Female elite football players should consume carbohydrates in the range of 7-10 g/kg body weight per day to optimize glycogen stores, with adjustments based on training load.

To perform well, female footballers need high carbohydrate intake, typically 7-10 grams per kilogram of body weight daily, especially during heavy training. Adjust this down to 3-6 g/kg on lighter days. Prioritize carbohydrate-rich foods like bread, rice, and fruits, and ensure you tolerate these amounts during training before using them in matches.