Browse the evidence

Retatrutide, a triple GLP-1/GCGR/GIP receptor agonist, produces significant weight loss (-22.1% placebo-subtracted) in individuals with obesity.

Retatrutide is an emerging triple-agonist injection that targets GLP-1, GCGR, and GIP receptors to produce significant weight loss. It is currently in phase II trials, so long-term safety data is not yet fully established, but early results show high efficacy.

Tirzepatide produces clinically significant reductions in HbA1c and body weight in real-world type 2 diabetes patients, with greater efficacy observed in GLP-1 receptor agonist-naïve patients compared to those switched from prior GLP-1 therapy.

For patients with Type 2 Diabetes, tirzepatide is a highly effective once-weekly injection for lowering blood sugar and losing weight. While real-world results are slightly less dramatic than clinical trials, they are still clinically significant. Patients who have never used GLP-1 agonists before tend to see the best results, but those switching from other GLP-1 drugs also benefit from improved A1C and weight loss.

Consuming chickpeas significantly reduces postprandial blood glucose (iAUC) compared to wheat, potatoes, pasta, cheese, rice, and corn in healthy or normoglycemic adults.

Replace high-glycemic sides like white rice, potatoes, or pasta with chickpeas (whole, flour, or puree) to significantly blunt blood sugar spikes. This works best if you are not diabetic, but the mechanism (resistant starch/fiber) benefits everyone. Note that insulin response benefits are less consistent than glucose benefits.

Chickpeas stimulate satiety hormones (GLP-1, PYY) and reduce appetite, though meta-analysis of insulin response is inconsistent.

Use chickpeas to help manage hunger. They trigger satiety hormones like PYY and GLP-1. If you are sensitive to fiber, try chickpea flour or puree rather than whole beans to improve digestibility.

In blended-care behavior change interventions, higher engagement with self-guided education (learn time) is positively associated with greater long-term weight loss, whereas a higher number of live coaching appointments is negatively associated with weight loss.

Focus on completing the educational modules and logging your data consistently rather than prioritizing the number of live sessions with a coach. The data suggests that spending time learning (learn time) drives better long-term results, while simply increasing the frequency of live appointments does not and may even correlate with poorer outcomes.

Soybean protein supplementation provides superior or equivalent improvements in muscle mass, strength, and recovery compared to animal-based proteins (specifically whey), particularly in non-resistance or mixed training contexts, whereas pea and rice proteins show no unique anabolic advantage over whey.

If you are an athlete looking to build muscle or recover, soy protein is a highly effective alternative to whey, often matching or exceeding its benefits for strength and lean mass. Pea and rice proteins are also effective, performing similarly to whey, so you do not need to pay a premium for whey if you prefer plant-based options. Focus on total protein intake and training consistency rather than obsessing over the source, unless you have specific digestive sensitivities.

Plant-based protein products (beverages, bars, powders) derived from diverse taxa (legumes, cereals, pseudocereals) are increasingly developed for sports nutrition, with soybean being the most frequently patented source, and these products are generally well-accepted by athletes when sensory qualities and health benefits are prioritized.

There is a wide variety of plant-based protein products available for athletes, with soybean being the most common source in patents. If you are considering switching to or trying plant-based options, look for products that prioritize taste and texture, as these factors significantly influence acceptance. You have many choices beyond just soy, including pea, rice, and blends, which are increasingly common.

Weight loss achieved through GLP-1 agonists or lifestyle interventions improves the severity and treatment response of immune-mediated skin diseases like psoriasis and hidradenitis suppurativa.

If you have psoriasis or hidradenitis suppurativa, losing weight can directly reduce the severity of your skin lesions and improve how well your treatments work. This is because excess fat tissue drives inflammation. Managing your weight helps calm the underlying immune response.

Adding DPP4 inhibitors (e.g., sitagliptin) to metformin significantly improves glycemic profiles (fasting blood sugar and HOMA-IR) in women with PCOS compared to metformin alone.

If metformin alone isn't controlling your blood sugar or insulin resistance, adding a DPP4 inhibitor (like sitagliptin) is a clinically supported next step. This combination targets glucose metabolism more effectively than metformin alone in PCOS patients.

Adding Thiazolidinediones (TZDs) to metformin has the most significant influence on lipid levels (specifically lowering LDL and improving lipid profiles) in women with PCOS.

If lipid management is a primary concern in your PCOS treatment, adding a TZD (like pioglitazone) to metformin is the most effective strategy among the reviewed drugs for improving your lipid profile.

Exercise prescriptions for clients taking anti-obesity medications (AOMs) should be reframed from caloric expenditure to focus on health, well-being, and functional targets (strength, aerobic fitness, body awareness) rather than enhancing weight loss.

Stop telling your client on Ozempic or Wegovy that they need to run 5 miles to 'earn' their food. The drug handles the weight loss. Instead, ask them how they feel. Do they have energy? Are they strong? Program for those feelings. If they feel weak, lift weights to improve strength. If they feel tired, do light cardio to boost energy. This builds trust and keeps them coming back, which is what matters for long-term health.

Efpeglenatide, a long-acting GLP-1 receptor agonist administered once weekly or every two weeks, significantly reduces body weight and improves glycemic control (reverting pre-diabetes to normoglycemia) in patients with obesity or overweight without type 2 diabetes, regardless of baseline BMI, age, or pre-diabetes status.

If you have obesity or are overweight with health issues but no diabetes, efpeglenatide is a once-weekly (or bi-weekly) injection that can help you lose weight and improve your blood sugar control. It works regardless of your age or how much you weigh. You should also try to eat about 500 fewer calories a day and be more physically active. Common side effects are stomach-related, like nausea, but these often get better over time.

Vitamin D3 supplementation (800 IU/day) is the most cost-effective management strategy for sarcopenia in Iran, whereas combination therapies (Protein + Vitamin D3) are not cost-effective despite higher clinical effectiveness.

For managing sarcopenia cost-effectively, Vitamin D3 supplementation (800 IU/day) is the recommended single intervention. While combining it with protein and exercise improves muscle metrics, the added cost makes it economically inefficient for public health systems compared to Vitamin D alone.

Post-acute COVID-19 patients exhibit high rates of malnutrition risk (48%) and suboptimal protein intake, with gastrointestinal symptoms significantly correlating with reduced caloric consumption.

If you are recovering from COVID-19 and experiencing lingering symptoms like loss of taste, smell, or stomach issues, you are at high risk for malnutrition. Prioritize nutrient-dense foods and consider small, frequent meals if large portions are difficult. Monitor your protein intake, as many patients fail to meet recovery needs.

Protein distribution is skewed in post-acute COVID-19 patients, with less than 4% meeting the per-meal threshold of 0.4 g/kg, limiting muscle protein synthesis stimulation.

Do not concentrate all your protein at dinner. Post-acute COVID-19 patients often fail to meet the 0.4 g/kg per-meal threshold at breakfast and lunch. Add protein sources to morning and midday meals to support muscle recovery.

Bariatric surgery and incretin-based therapies (GLP-1 RAs, tirzepatide) reduce pancreatic disease burden and improve metabolic profiles relevant to pancreatic pathology.

If you are considering weight loss medications like GLP-1 agonists (e.g., semaglutide) or dual agonists (e.g., tirzepatide), current evidence suggests they do not increase the risk of pancreatitis or pancreatic cancer. They may actually help reduce pancreatic inflammation and disease burden by improving metabolic health.

A 6-month intensive, multidisciplinary lifestyle intervention significantly reduces 24-hour systolic and diastolic blood pressure in patients with resistant hypertension.

If you have resistant hypertension, standard advice to 'just exercise and eat better' often fails because the condition is complex. This study shows that a structured, supervised program involving diet, exercise, and sleep management can significantly lower blood pressure. Success requires commitment to regular visits and personalized guidance from a healthcare team.

HMB supplementation alone (3g/day) prevents the decline in muscle mass and grip strength in elderly sarcopenic patients after hip surgery, but does not significantly increase muscle mass or strength compared to baseline.

Take 3g of HMB daily after hip surgery. It won't build new muscle on its own, but it may help stop your muscles from shrinking as much as they otherwise would during recovery.

Adherence to the Mediterranean Diet (MED) or Dietary Approaches to Stop Hypertension (DASH) improves cardiovascular disease risk biomarkers (total and LDL cholesterol, blood pressure) and reduces oxidative stress and inflammation in postmenopausal women.

Focus on whole-food dietary patterns like the Mediterranean or DASH diet, emphasizing fruits, vegetables, whole grains, and healthy fats. These patterns have been shown to improve cholesterol and blood pressure in postmenopausal women, addressing key cardiovascular risks associated with hormonal changes.

MSG consumption may increase food intake and palatability, leading to higher energy intake and potential weight gain, particularly in animal models.

MSG makes food taste better, which can lead to eating more. If you notice you eat larger portions when MSG is present, consider moderating your intake of processed foods that contain it.

GLP-1 receptor agonists and dual GIP/GLP-1 agonists cause unintended nutritional complications, including severe caloric restriction (<800 kcal/day), lean body mass loss (approx. 25-45% of total weight loss), micronutrient deficiencies, dehydration, and rare ketoacidosis, necessitating structured dietitian-led monitoring.

If you are taking GLP-1 medications like semaglutide or tirzepatide, do not rely on appetite alone to guide your diet. You are at risk of losing muscle and missing essential nutrients. Aim for at least 1200-1500 kcal/day and 1-1.4 grams of protein per kilogram of body weight daily. Prioritize nutrient-dense foods and stay hydrated. Work with a dietitian to monitor your intake and adjust your plan to prevent fatigue, dizziness, or muscle loss.

Semaglutide (SEM) is the most popularly searched GLP-1 receptor agonist for weight loss, yet it exhibits the lowest proportion of severe adverse drug reactions (ADRs) compared to other GLP-1 RAs, despite having the highest absolute number of spontaneous safety reports.

Semaglutide is the most searched GLP-1 for weight loss, leading to high prescription volumes and consequently the highest number of adverse event reports. However, data shows it actually has the lowest rate of severe adverse reactions compared to other GLP-1 drugs. The high volume of reports is likely due to its popularity and off-label use driven by social media, rather than inherent high severity. Users should be aware that off-label use increases risks like overdose and should be monitored by a healthcare professional.

Digital weight-loss services (DWLSs) mitigate obesity care access barriers by providing asynchronous multidisciplinary care, reducing psychological stigma, and offering scheduling flexibility, thereby enabling patients who failed face-to-face general practitioner (GP) care to access comprehensive treatment.

If you have struggled to lose weight due to shame, anxiety, or lack of time for doctor visits, a digital weight-loss service may offer a more accessible and less stigmatizing path to care than traditional face-to-face general practice. Look for services that offer multidisciplinary support (dietitians, coaches) alongside medication, rather than just medication dispensing.

A significant proportion of patients subscribe to digital weight-loss services primarily to access GLP-1 receptor agonist (GLP-1 RA) medications after failing stand-alone lifestyle interventions, supporting the critique that some DWLSs function primarily as medication access pathways.

If you have tried diet and exercise without success, you are not alone. Digital services that offer GLP-1 medications may be a viable option, but ensure they provide medical supervision and are not just a direct-to-consumer pharmacy.