Browse the evidence

Whole grains improve dietary carbohydrate quality by increasing dietary fiber and reducing the glycemic index/load compared to refined grains, leading to better metabolic biomarkers.

Focus on whole grains that are low in glycemic index, such as oats, barley, and rye, rather than just any whole grain. Whole grain bread and pasta can still have a high glycemic index depending on how finely they are milled. Pairing whole grains with protein and fat can further blunt blood sugar spikes.

Engaging in physical activity appropriate to an individual's current activity level, health status, and physical function yields health benefits that generally outweigh the risks for people living with disability, with no major risks identified.

If you have a disability, you can and should be physically active. Start with small amounts of activity that feel safe for your current health and ability level. The health benefits you get from moving are greater than the risks. Gradually increase how often, how hard, and how long you exercise as you are able. Doing some activity is always better than doing none.

Tirzepatide 15 mg once weekly produces significantly greater fat mass reduction and total body weight loss compared to semaglutide 1 mg and placebo in people with type 2 diabetes, primarily driven by fat mass rather than fat-free mass changes.

If you have type 2 diabetes, tirzepatide 15 mg taken once weekly is more effective than semaglutide 1 mg for reducing body fat and total weight. The weight loss comes mainly from fat, preserving muscle mass better than placebo. This suggests that for T2D patients seeking significant fat loss, tirzepatide may be a superior pharmacological option to semaglutide.

Consuming at least 3 grams per day of oat beta-glucan significantly reduces total and LDL cholesterol, with no additional benefit observed at higher doses.

To lower your LDL cholesterol, incorporate oat products providing at least 3 grams of beta-glucan into your daily diet. You do not need to exceed this amount for additional cholesterol benefits, as studies show no extra gain above 3 grams. Focus on consistent daily intake rather than high doses.

Adherence to the Mediterranean Diet (MD) significantly reduces the risk of developing Type 2 Diabetes, Metabolic Syndrome, and Cardiovascular Disease, and improves cognitive function and longevity.

Adopt a plant-forward diet rich in vegetables, fruits, whole grains, and olive oil. Aim for high fiber intake (30-35g/day) and moderate healthy fats. This pattern is associated with lower risks of heart disease, diabetes, and cognitive decline, regardless of your cultural background.

The Mediterranean Diet improves gut microbiota diversity and increases the abundance of beneficial bacteria (e.g., Bifidobacteria, Faecalibacterium prausnitzii) and short-chain fatty acid producers, while reducing pro-inflammatory species.

Eating a diverse range of plant-based foods, especially high-fiber vegetables, fruits, and whole grains, feeds beneficial gut bacteria. This supports metabolic health and reduces inflammation.

Adherence to a Mediterranean Diet (MD) pattern reduces the incidence of chronic diseases, including cardiovascular disease (CVD), type-2 diabetes, and certain cancers, primarily through the synergistic effects of its macronutrient composition (high MUFA/PUFA, low SFA) and bioactive phenolic compounds.

Adopt a Mediterranean-style eating pattern as your baseline. Prioritize extra virgin olive oil as your main fat source, consume fish regularly for omega-3s, and limit red meat and saturated fats. If you drink alcohol, limit it to moderate levels (1 drink/day for women, 2 for men) with meals. Combine this diet with at least 30 minutes of brisk walking daily to maximize metabolic and cardiovascular benefits.

Very low-calorie ketogenic diets (VLCKD) induce rapid weight loss primarily through initial natriuresis and diuresis driven by decreased insulin and increased glucagon, followed by sustained loss due to severe caloric restriction and preserved lean mass.

Follow a strict 600-800 calorie daily plan with less than 50g of carbs for 8-12 weeks under medical supervision. You will likely lose weight rapidly due to water loss initially, then fat loss. Take your prescribed vitamins and minerals to avoid side effects like headaches or cramps. This is a short-term intervention to jumpstart weight loss, not a lifelong diet.

VLCKD preserves lean body mass better than starvation or standard very low-calorie diets due to high biological-value protein intake and ketone-mediated protein sparing.

Ensure you are consuming the prescribed protein supplements (approx 1.2g/kg ideal body weight) during the diet. This helps protect your muscle mass while you lose fat, which is crucial for maintaining your metabolism.

Resistance training with volume equated across intensities of 40% to 80% 1RM produces equivalent muscle hypertrophy, whereas 20% 1RM is suboptimal for maximizing muscle size.

To maximize muscle growth, you do not need to lift extremely heavy weights. Training with loads between 40% and 80% of your one-rep max is just as effective for building muscle as lifting heavier weights, provided you perform enough total work (volume) and train close to failure. However, lifting very light weights (20% 1RM) is not enough to maximize muscle size, even if you do many reps. Aim for moderate weights that allow you to complete the required reps with good form near failure.

Higher intensity resistance training (60-80% 1RM) is superior to lower intensities (20-40% 1RM) for maximizing long-term strength gains, although all intensities increase strength in beginners.

If your main goal is to get as strong as possible, you should eventually incorporate heavier weights (60-80% 1RM). While lighter weights (20-40% 1RM) will help you get stronger, especially in the first few weeks, they will not help you maximize your strength potential as effectively as heavier weights. For general fitness and muscle growth, moderate weights are sufficient and may be easier on your joints.

For individuals with the same BMI, higher levels of physical activity are associated with a significantly lower body fat percentage, indicating that BMI alone does not fully capture adiposity differences driven by activity levels.

If you are physically active, you likely have less body fat than someone with the same BMI who is sedentary. Do not rely on BMI alone to assess your health or fat loss progress. Prioritize maintaining or increasing your physical activity (walking, moderate, and vigorous exercise) as it independently reduces body fat percentage, even if your total body weight remains stable.

Carbohydrate-Restricted Diets (LC), particularly very low-carbohydrate/ketogenic diets (<20-50g carbs/day), can reverse Type 2 Diabetes without intentional calorie restriction, with sustained remission rates up to 54% at two years in supported interventions.

Very Low-Carbohydrate Diets (<20-50g carbs/day) can reverse Type 2 Diabetes without needing to count calories, often leading to spontaneous weight loss. With adequate support (like continuous care), remission rates can reach 54% at two years, even in patients with longer-standing diabetes. This approach allows for significant medication reduction.

Long-term adherence to a dietitian-led low-FODMAP diet provides sustained gastrointestinal symptom relief and maintains nutritional adequacy for the majority of IBS patients.

Work with a dietitian to follow the low-FODMAP diet. It is not just a short-term fix; for most people, it provides lasting symptom relief and can be maintained long-term without nutritional deficiencies. The key is the reintroduction phase, which helps you identify your specific triggers so you can eat a varied, healthy diet.

Plyometric jump training (PJT) significantly improves muscle power, linear sprint speed, change-of-direction speed, balance, and maximal strength in basketball players compared to control conditions.

Basketball players should incorporate plyometric jump training into their regular season or off-season programs to improve jumping, sprinting, agility, and strength. The training is safe, with no reported injuries in the reviewed studies. While specific dosing varies, performing more than two sessions per week may yield greater improvements in horizontal jumping ability. Coaches should focus on movement quality and progressive overload, though the specific prescription (duration, frequency) matters less than consistent implementation.

Older basketball players (>16.3-17.15 years) experience significantly greater improvements in horizontal jump distance, linear sprint speed (>10m), and change-of-direction speed (<40m) from plyometric jump training compared to younger players.

If you are coaching older basketball players (late teens and above), prioritize plyometric jump training for maximum gains in speed and horizontal power. The benefits are significantly larger for this group compared to younger players. For younger players, PJT still helps, but the gains in speed and horizontal power are more modest.

GLP-1 agonists (semaglutide and liraglutide) produce significant weight loss (approx. 8-16%) and improve glycemic control in obese patients, particularly those with type 2 diabetes or insulin resistance.

If you have obesity and type 2 diabetes or insulin resistance, GLP-1 agonists like semaglutide are highly effective for weight loss and blood sugar control. Discuss with your doctor if you are a candidate, especially if lifestyle changes alone have not been sufficient after 12 months.

Bupropion-naltrexone combination therapy produces significant weight loss (approx. 6%) by interrupting the cycle of addictive over-eating through synergistic appetite suppression.

If you struggle with addictive eating patterns or intense cravings, bupropion-naltrexone may be a suitable option. It works by suppressing appetite synergistically. Discuss potential side effects like constipation or anxiety with your doctor.

Caffeine supplementation (2-9 mg/kg) taken 1 hour prior to exercise significantly improves both endurance and anaerobic performance by stimulating the central nervous system and increasing serum catecholamines.

Take 2-9 mg of caffeine per kg of body weight about one hour before your workout or race. This is a proven way to boost both endurance and sprint performance. If you are sensitive to caffeine, start at the lower end of the dose range to avoid anxiety or sleep issues.

Higher protein intake (1.0–1.2 g/kg/day) is associated with greater appendicular lean mass in older adults compared to lower intake, and protein supplementation combined with resistance training improves fat-free mass.

Older adults should aim for 1.0–1.2 grams of protein per kilogram of body weight daily to support muscle mass. This is higher than the standard 0.8 g/kg recommendation. Combining this intake with resistance exercise yields the best results for increasing fat-free mass.

Resistance training is more beneficial than aerobic exercise for improving muscle strength in older adults, and higher intensity resistance exercise yields larger effect sizes.

To build muscle strength, prioritize resistance training over aerobic exercise. Focus on exercises using weights at a moderate to high intensity for the best results.

Higher self-efficacy and being in a 'receptive' stage of change are associated with greater odds of being physically active in CKD patients, regardless of disease stage.

Your confidence in your ability to exercise (self-efficacy) is a strong predictor of whether you will be active. If you feel unsure, focus on building 'readiness' through small, manageable steps and educational support. Setting reachable goals and seeing successful experiences can boost your confidence to exercise long-term.

Phentermine/topiramate ER produces the highest placebo-subtracted weight loss (6.8%) among approved anti-obesity drugs, with significant improvements in cardiovascular risk factors.

Phentermine/topiramate is the most effective approved drug for weight loss, helping patients lose nearly 7% more weight than placebo. It also improves blood pressure and lipids. However, it requires strict contraception in women of childbearing age.

Accumulating moderate-to-vigorous intermittent lifestyle physical activity (MV-ILPA) in bouts of 1 to 10 minutes is associated with significantly lower all-cause mortality and major adverse cardiovascular events (MACE) compared to bouts shorter than 1 minute, independent of total physical activity volume.

If you don't currently exercise, start by breaking up your day with short bursts of moderate-to-vigorous activity. Aim for 1 to 10-minute bouts of brisk walking or similar activity scattered throughout your day. These 'lifestyle' bursts are just as effective for reducing heart disease and mortality risk as longer, structured workouts, and they require no special equipment or time commitment.