Browse the evidence

GLP-1/GIP agonists reduce daily insulin requirements in Type 1 Diabetes patients by 8.3 to 11.4 units per day over 12 months, likely due to reduced insulin resistance.

Starting GLP-1/GIP agonists in T1D allows you to lower your daily insulin dose by approximately 8-11 units, which may help manage weight and insulin resistance without increasing hypoglycemia risk.

Self-reported increases in sweet and salty taste perception during GLP-1 or dual GIP/GLP-1 receptor agonist therapy are significantly associated with increased satiety, reduced appetite, and reduced food craving.

If you are taking a GLP-1 medication and notice your taste has changed (e.g., sweets taste stronger or saltier), this is a common and potentially helpful side effect. The research suggests these sensory changes are linked to feeling fuller faster and having fewer cravings, which supports your weight loss efforts. Do not be alarmed by these changes; they may be part of how the medication helps regulate your appetite.

Reducing the dosing frequency of GLP-1 receptor agonists (semaglutide and tirzepatide) after initial weight loss maintenance preserves a significant proportion of weight loss efficacy compared to once-weekly dosing, making it a viable strategy for long-term weight maintenance.

If you are maintaining weight loss on a GLP-1 agonist (like semaglutide or tirzepatide) and face supply issues or high costs, discuss extending the dosing interval with your provider. Instead of stopping completely, moving from weekly to every 10-14 days (or even 28 days for some) can maintain a significant portion of your weight loss (e.g., 50-70%) while saving money and extending supply. This is not a substitute for lifestyle changes but a viable maintenance strategy.

Initiating anti-obesity medications (AOMs) more than 12 months after bariatric surgery is associated with a significantly lower risk of adverse events compared to initiating them within the first 12 months.

If you are considering weight loss medication after bariatric surgery, current evidence suggests that waiting until at least 12 months post-surgery to start the medication is associated with a significantly lower risk of adverse events compared to starting within the first year. This may allow for better surgical recovery before adding pharmacological stress.

GLP-1 agonists (Liraglutide and Semaglutide) are promising interventions for reducing antipsychotic-induced weight gain, with Semaglutide showing superior efficacy to Liraglutide in general obesity populations, though evidence in SMI is still emerging.

GLP-1 medications like Liraglutide and Semaglutide show strong promise for counteracting weight gain from antipsychotics. Liraglutide has shown significant weight loss in SMI patients, and Semaglutide appears even more effective in general obesity studies. However, these require injections, which can be difficult for some patients, and more large-scale studies are needed to confirm long-term safety and efficacy in this specific group.

In patients with mild to moderate Parkinson's disease, protein intake below 1 g/kg/day is independently associated with positive sarcopenia screening, higher fat mass index, and lower relative skeletal muscle index.

If you have mild to moderate Parkinson's, ensure you are eating at least 1 gram of protein per kilogram of body weight daily. This study links lower intake to loss of muscle strength and increased body fat. Talk to your doctor about timing your protein intake around your medication to maximize both drug effectiveness and muscle health.

Personalized behavioral weight loss (PBWL) involving a 4-week experimentation phase with continuous glucose monitoring (CGM) yields significantly greater 12-week weight loss than standard behavioral weight loss (BWL) with fixed prescriptions.

Instead of sticking to one diet, try a 4-week 'experiment' phase. Use a continuous glucose monitor (CGM) to test different macronutrient ratios (low-carb vs. low-fat) and meal frequencies (3 meals vs. snacks). Track how your blood sugar and hunger respond to each. After 4 weeks, pick the combination that gave you the best glucose control and felt most sustainable, then stick with it for the next 8 weeks. This personalized approach led to nearly double the weight loss of standard dieting in this study.

Maintaining previous resistance training volume yields superior maximum strength gains compared to increasing volume by 30% or 60% in trained males, while muscle hypertrophy remains equivalent across all volume levels.

If you are a trained lifter, do not automatically increase your weekly set count when you feel stuck. This study suggests that simply maintaining your current effective volume may yield better maximum strength gains than increasing it by 30-60%. However, if your goal is strength endurance (reps at submaximal loads), a moderate 30% volume increase may be beneficial. Monitor your recovery and prioritize technique over arbitrary volume increases.

Maximal barbell bench press strength in resistance-trained individuals is primarily determined by biomechanical factors (isometric joint torque) and anthropometric factors (fat-free mass), with psychological factors (self-efficacy) contributing minimally.

To get stronger at the bench press, prioritize exercises that increase your ability to produce force with your shoulders and elbows (like heavy pressing and triceps work) and build overall muscle mass. Don't waste excessive time trying to 'psych yourself up' as a primary strategy; your physical capacity is the main bottleneck.

GLP-1 receptor agonists (semaglutide, liraglutide) reduce binge eating episodes and food cravings in Binge Eating Disorder by modulating mesolimbic dopamine signaling and hypothalamic satiety pathways.

If you struggle with binge eating, current talk therapies may not be enough for long-term control. GLP-1 medications like semaglutide or liraglutide are showing promise in reducing the compulsive drive to binge by targeting brain reward circuits. While not yet a standard cure, they offer a biological lever to complement therapy. Discuss with a doctor if you have BED, as small trials show significant symptom reduction.

In patients with type 2 diabetes, subcutaneous semaglutide produces superior long-term weight loss compared to oral semaglutide over a two-year period.

If you have Type 2 Diabetes and are using semaglutide for weight loss, the injection form is significantly more effective than the pill form over the long term (2 years). You will likely lose more weight and have a higher chance of losing 10% or more of your body weight with the injection. However, if you are over 65, the oral pill might offer weight loss results similar to the injection, making it a viable alternative if you want to avoid needles.

Higher intake of total essential amino acids (EAAs) and branched-chain amino acids (BCAAs), normalized to body weight, is positively associated with handgrip strength relative to body mass index (HS/BMI) in urban adults aged 33-71.

To support muscle strength, especially as you age, prioritize foods rich in essential amino acids, particularly branched-chain amino acids (BCAAs). Good sources include red meats, poultry, dairy, and eggs. While total protein matters, the specific quality and leucine content of these proteins appear to be key drivers for maintaining handgrip strength relative to body weight. Ensure you are consuming adequate amounts of these high-quality proteins daily.

College-educated adult survivors of childhood ALL who adhered to the remote weight loss intervention experienced significant weight loss, whereas those with only high school education gained weight.

College-educated survivors may benefit from this remote program, but those with less education may need more simplified, hands-on support to achieve similar results.

Individuals with physical disabilities (PWD) achieve weight loss maintenance success rates and percentages equivalent to those without disabilities (PWoD), despite requiring significantly more weight loss attempts and maintaining higher baseline BMIs.

If you have a physical disability, your ability to keep weight off is not inherently lower than someone without a disability. You might need to try more times or manage a higher starting weight, but the end result of successful maintenance is statistically the same. Focus on finding what works for you, even if it takes more attempts.

People with physical disabilities (PWD) make significantly more weight loss attempts than those without disabilities (PWoD) to achieve similar weight loss maintenance outcomes.

If you have a disability, don't be discouraged if you have to try multiple weight loss strategies before finding one that sticks. The data shows you will likely need more attempts than someone without a disability, but you can still achieve the same successful maintenance. Each attempt is part of finding the right solution for your specific physical needs.

GLP-1 receptor agonists (liraglutide, semaglutide) and GLP-1/GIP agonists (tirzepatide) produce significant weight loss in people with obesity without diabetes, but their use in postpartum women with previous gestational diabetes mellitus (GDM) is currently unsupported by evidence regarding safety, efficacy, and timing.

For women with a history of GDM, current guidelines recommend lifestyle modifications (diet and exercise) to reduce T2D risk, as pharmacological options like GLP-1 agonists lack safety and efficacy data for the postpartum period. While these drugs are effective for weight loss in the general obese population, they should not be used postpartum until further research clarifies their safety for mother and infant. Focus on sustainable lifestyle changes and regular monitoring.

Early weight loss (within the first 3 months) is a strong predictor of long-term (12-month) weight loss success.

Focus heavily on the first 3 months of your diet. If you achieve significant weight loss in this period, you are highly likely to maintain it long-term. Use this early success to build confidence and habits.

Self-reported depression is associated with significantly lower weight loss outcomes in dietary weight-loss programs.

If you are struggling with depression, be aware that it may make weight loss more challenging. Consider seeking support for your mental health alongside your dietary changes, as this can significantly improve your weight loss outcomes.

Genetic variants in the FTO gene increase obesity susceptibility, but this genetic risk can be reduced by approximately 30% through engagement in physical activity.

If you have a family history of obesity, do not assume you are destined to gain weight. Research shows that regular physical activity can significantly blunt the impact of common obesity genes (like FTO). Prioritize consistent exercise as a primary tool to manage your genetic risk.

Polygenic risk scores (PRS) and genetic risk scores (GRS) can identify individuals with high genetic susceptibility to obesity, allowing for targeted preventative interventions.

While PRS can identify high-risk individuals, current scores are not precise enough for individual clinical decision-making for most people. Focus on standard healthy lifestyle habits regardless of genetic testing results.

Adherence to an imported food pattern, characterized by high consumption of processed staples and low consumption of local plant-based foods, is significantly associated with higher odds of obesity and severe obesity in Pacific Island populations.

In Tuvalu, shifting away from a diet heavy in imported processed foods (rice, noodles, sugary snacks) toward a pattern that includes more local, diverse, and plant-based foods is associated with significantly lower odds of obesity. Prioritizing local produce and reducing reliance on imported staples may help mitigate obesity rates.

Six weeks of aerobic conditioning augments the acute satellite cell content (specifically type-I fibers) and ribosome biogenesis (45S pre-rRNA, 5.8S/28S ITS) in response to acute eccentric muscle damage in young adults.

If you engage in aerobic exercise, it may prepare your muscles to repair themselves more effectively after intense, muscle-damaging workouts (like heavy eccentric lifting). Specifically, aerobic training appears to increase the number of satellite cells in slow-twitch fibers and boost the machinery (ribosomes) needed for repair. This suggests that regular cardio might enhance your muscle's ability to recover from strenuous resistance training.

Physique competitors utilize carbohydrate back-loading and water manipulation (loading/restriction) as primary nutritional peaking strategies to enhance muscle fullness and definition immediately prior to competition.

If you are competing in a physique sport, expect to use carbohydrate back-loading and water/sodium manipulation in the week before your show. Most competitors start this 7 days prior. Be aware that your strategy may need to differ based on your sex and drug status (if applicable), as enhanced athletes often restrict water more aggressively and males/professionals tend to load sodium more frequently than females/amateurs.

A short-term (7-week) supervised intervention of Time-Restricted Eating (TRE) and/or High-Intensity Interval Training (HIIT) can promote long-term self-reported maintenance of these lifestyle behaviors in women with overweight/obesity, with approximately 45-46% continuing the respective interventions two years later without ongoing supervision.

If you are overweight or obese, a short, supervised period of Time-Restricted Eating (limiting eating to 10 hours a day) or High-Intensity Interval Training (3 sessions a week) can help you build the habit to continue these behaviors on your own for years. You don't need to be perfect; maintaining the habit 5 days a week is sufficient for long-term success. The key is using the initial supervised time to learn how to fit these flexible strategies into your real life, rather than relying on constant external motivation.