Browse the evidence

Saroglitazar (4 mg daily) significantly improves liver enzymes and liver fat content in patients with MASLD/MASH.

Saroglitazar (4mg daily) is approved in India for MASH. It significantly lowers liver enzymes and liver fat. It is currently in Phase 2b trials in the US and other regions.

Tirzepatide therapy significantly improves metabolic control (HbA1c, fasting glucose) and lipid profiles (LDL, HDL, triglycerides) in patients with heart failure.

If you have heart failure and are prescribed tirzepatide, you may see significant improvements in your blood sugar control and lipid profile within six months. This includes lower HbA1c, LDL cholesterol, and triglycerides, and higher HDL cholesterol. These improvements contribute to better long-term cardiovascular health. Discuss these potential benefits with your healthcare provider.

The novel long-acting glucagon analogue HM15136 causes dose-dependent fasting plasma glucose elevation and mild weight loss in overweight/obese patients, with hyperglycemia limiting tolerability at higher doses (0.06 mg/kg) in patients with Type 2 Diabetes.

HM15136 is a weekly injection that causes mild weight loss (approx 2-3%) but significantly raises blood sugar. It is not recommended for obesity treatment, especially for those with Type 2 Diabetes, due to safety concerns regarding hyperglycemia. It may be explored for chronic hypoglycemia or in combination with other drugs.

Higher adherence to sports nutrition guidelines, measured by the Athlete Diet Index (ADI), is associated with lower fat mass in professional athletes.

For professional athletes, eating according to sports nutrition guidelines (high ADI score) is linked to having the lowest body fat. For non-professionals, this link is weaker. If you are serious about body composition, aligning your diet with established sports nutrition standards is a key lever, especially if you have access to professional guidance.

Oral supplementation with a specific ratio of three amino acids (3 Glycine : 1 Proline : 1 Hydroxyproline), combined with Vitamin C, astaxanthin, and alpha-ketoglutarate, reduces biological age by approximately 1.4 years in humans over a 6-month period and improves skin texture, hydration, and elasticity within 1-3 months.

Take a daily supplement containing a 3:1:1 ratio of Glycine, Proline, and Hydroxyproline, combined with Vitamin C, Astaxanthin, and Alpha-Ketoglutarate. This specific combination was shown to improve skin texture, hydration, and elasticity within 1-3 months, and reduce biological age by about 1.4 years over 6 months in a clinical trial. It is generally safe, though a small percentage of users may experience mild side effects like rosacea or intestinal reactions.

BCAA supplementation combined with resistance training significantly reduces BMI in young women, whereas meat protein supplementation results in significantly higher final BMI compared to BCAAs.

If you are a young woman doing resistance training, BCAA supplementation might help lower your BMI more effectively than meat protein supplements, though muscle mass gains were not significantly different across groups. Ensure you are consuming enough total protein (approx 1.4g/kg) and training consistently.

Meat protein supplementation combined with resistance training results in significantly higher final body weight and BMI compared to BCAA and vegan protein supplements in young women.

If your goal is to lower BMI while doing resistance training, meat protein supplements might not be the best choice compared to BCAAs or vegan proteins in young women. You may end up with a higher final body weight.

Micronutrient supplementation (Vitamin D, Iron, Calcium, Magnesium) supports health and performance markers, but a balanced diet is often sufficient; supplementation is primarily indicated for deficiencies.

Focus on a balanced diet to meet micronutrient needs. If deficient (e.g., Vitamin D, Iron), follow medical advice for supplementation. Do not assume supplements improve performance without a deficiency.

Household food insecurity is independently associated with higher odds of low muscle mass in U.S. adults, with lower total protein intake acting as a significant partial mediator of this association.

If you are experiencing food insecurity, prioritize protein intake as much as possible, as it is a key factor in maintaining muscle mass. While you cannot control food availability, focusing on protein-rich foods within your budget may help mitigate muscle loss.

Short-duration napping (25-45 minutes) significantly improves mean power output in elite male kickboxers compared to no napping, without affecting countermovement jump height.

Elite kickboxers should consider incorporating 25-45 minute strategic naps before high-intensity training or competition. Ensure the environment is dark and quiet, and avoid screens during the nap. This intervention significantly boosts mean power output without negatively impacting explosive jump height.

Pre-race caffeine intake of 3-6 mg/kg or intra-race intake of 1-2 mg/kg may improve performance in ultra-marathons.

Consider using caffeine to boost performance. Take 3-6 mg/kg before the race and 1-2 mg/kg during the race. Test this during training to avoid GI issues. Caffeine can help with concentration and muscle function in long races.

Virtual Shared Medical Appointments (SMAs) utilizing a lifestyle medicine curriculum (food as medicine, behavioral change, stress management) are an effective implementation model for weight management in obese populations, with program optimization (specifically session timing and structure) significantly improving patient attendance and sustainability.

If you are struggling to lose weight, look for a program that offers group-based lifestyle education (often called Shared Medical Appointments or SMA) delivered virtually. Ensure the program covers nutrition, behavioral strategies (like CBT), and stress management. Crucially, choose a program that offers midday sessions (10 AM - 3 PM) rather than early morning or late evening, as data suggests these times have significantly higher attendance and likely better peer support dynamics. The program should be intensive (e.g., 12 weekly sessions) and include professional guidance from a physician and health coach.

Regular physical activity reduces the incidence of type 2 diabetes by improving insulin sensitivity and glucose uptake.

To prevent or manage type 2 diabetes, aim for at least 150 minutes of moderate exercise like brisk walking or biking each week. This can reduce your risk of developing diabetes by up to 40%. Combine this with a healthy diet and a goal of losing 7% of your body weight for the best results.

Regular physical activity reduces the risk of breast, colon, and prostate cancers and improves survival rates for these patients.

If you have breast, colon, or prostate cancer, regular physical activity can help reduce your risk of recurrence and improve your survival rates. It is safe during and after treatment and can help manage fatigue and improve your quality of life. Consult your oncology team for a personalized exercise plan.

Moderate (~10%) weight loss achieved through diet and exercise reduces pro-inflammatory M1-like macrophages in abdominal subcutaneous adipose tissue (SAT) in adults with adult-onset obesity (AO), but fails to alter these immune cell profiles in those with childhood-onset obesity (CO).

If you developed obesity as an adult, moderate weight loss (around 10%) through diet and exercise may help reduce inflammation in your abdominal fat. However, if you have been obese since childhood, the same level of weight loss might not change the inflammatory state of your fat tissue, even if you lose weight and improve blood markers like insulin. This suggests that long-term obesity history creates a 'memory' in fat tissue that is harder to reverse with standard lifestyle changes alone.

Moderate weight loss increases CD3+CD4+ T cells in both abdominal and femoral subcutaneous adipose tissue in adults with adult-onset obesity (AO), but not in those with childhood-onset obesity (CO).

If you developed obesity as an adult, moderate weight loss may trigger an increase in CD4+ T cells in your fat tissue, which could include regulatory T cells that help manage inflammation. If you have been obese since childhood, this specific immune shift may not occur with the same degree of weight loss. This highlights that long-term obesity history creates a 'memory' in fat tissue that is harder to reverse with standard lifestyle changes alone.

Moderate (~10%) weight loss improves systemic cardiometabolic risk factors (plasma insulin and arterial stiffness) similarly in both childhood-onset (CO) and adult-onset obesity (AO) populations.

Losing about 10% of your body weight through diet and exercise significantly improves your blood vessel health (arterial stiffness) and insulin sensitivity, regardless of whether you became obese as a child or as an adult. This is a robust benefit of weight loss that applies to everyone with obesity.

Post-operative nutritional counseling has a lasting 'eye-opening' effect on patient habits, reducing the perceived need for further nutritional education compared to other support areas.

Take the initial nutritional counseling before your surgery seriously. For most patients, this 'eye-opening' session provides enough knowledge to manage diet long-term without needing constant follow-up. Focus your energy on the physical activity aspect, where ongoing support is more critical.

Dietary interventions that modulate gut microbiota composition (specifically increasing SCFA-producing bacteria and reducing dysbiosis) improve metabolic health outcomes including insulin sensitivity and glucose tolerance.

To improve your metabolic health, focus on dietary patterns that support a diverse gut microbiome. This means consuming a variety of plant fibers (prebiotics) to encourage the growth of beneficial bacteria that produce short-chain fatty acids (SCFAs). These SCFAs help regulate blood sugar and insulin sensitivity. Avoid highly processed foods that can cause dysbiosis (microbial imbalance) and inflammation.

High-fat diets induce gut barrier defects and metabolic endotoxemia (elevated LPS), which triggers low-grade inflammation and compromises insulin sensitivity.

Reducing chronic high-fat intake can help maintain gut barrier integrity, preventing the leakage of inflammatory bacterial components (LPS) into the bloodstream, which may improve insulin sensitivity.

High polygenic risk for obesity interacts with specific nutrient intakes (particularly saturated fat and trans fat) to accentuate BMI increases, whereas omega-3 intake may attenuate this genetic susceptibility.

If you have a high genetic risk for obesity, the quality of fat you eat matters more than you might think. Prioritize omega-3 fatty acids and minimize trans fats and saturated fats, as these nutrients can significantly blunt the BMI-increasing effects of your genetic predisposition. Total fat quantity alone is less predictive than fat type.

Ketogenic diet is effective for short-term weight loss in obese individuals by shifting energy metabolism to ketone bodies.

To lose weight using a ketogenic diet, restrict carbohydrates to under 50 grams per day while consuming high fat and adequate protein. This shifts your body to burn ketones for energy. Be aware that strict versions can be hard to taste and sustain long-term, so consider phased approaches like VLCKD with careful monitoring.

A clinical decision support system (CDSS) that integrates patient-centered pre-visit questionnaires with provider alerts significantly increases primary care practitioners' self-reported frequency of counseling on behavioral interventions, referring to weight-loss programs, and discussing anti-obesity medications.

For primary care providers, using a clinical decision support system that allows patients to complete a pre-visit questionnaire about their weight management interest can significantly increase the likelihood of you counseling on behavioral changes, referring patients to weight-loss programs, and discussing anti-obesity medications. This approach works by reducing the friction of initiating these conversations and integrating seamlessly into your electronic health record workflow.

Commonly consumed South Indian breakfast meals are high in available carbohydrates (ranging from 49.6% to 71.8% on a dry basis), which contributes significantly to daily energy intake and potential weight gain if consumed in excess.

If you eat South Indian breakfasts like dosa, idly, or vada, know that they are high in carbohydrates. To manage your weight, be mindful of portion sizes and balance these meals with lower-carb options later in the day, as excess carbohydrates contribute to weight gain.