Browse the evidence

Personalized nutrition significantly reduces carbohydrate intake compared to control diets, with a median mean difference of -10.8% of energy.

Personalized nutrition interventions in this review led to a significant reduction in carbohydrate intake (averaging 10.8% less energy from carbs) compared to standard diets. This suggests that personalized approaches may naturally guide patients toward lower-carb profiles that benefit their specific metabolic health.

Personalized nutrition improves gut microbiome diversity and richness in prediabetics compared to baseline, though the effect on body weight is inconsistent and dependent on study quality.

Personalized nutrition may improve gut health (microbiome diversity) in prediabetics. However, its effect on body weight is not consistent and may depend on the quality of the study or individual response.

Concurrent long-duration static stretching (1 hour, 6 days/week) and resistance training induces significant muscle thickness hypertrophy and strength gains in highly trained bodybuilders, suggesting the modalities are complementary rather than redundant.

If you are an experienced bodybuilder looking to maximize calf growth, adding 1 hour of daily static stretching to your existing resistance training routine may yield greater muscle thickness gains than resistance training alone. Use an orthotic device to achieve high intensity (8/10 pain) during these sessions. Note that this protocol is demanding and may not be necessary or effective for untrained individuals.

Phenotype-prioritized treatment selection (SGLT2i for HF/CKD, GLP-1RA for ASCVD/Obesity) optimizes outcomes and reduces polypharmacy compared to single-disease guidelines.

Ask your doctor for a 'phenotype-first' approach. Instead of treating each condition separately, choose drugs that protect your heart, kidneys, and metabolism all at once. This can simplify your medication list and reduce side effects.

Semaglutide administration (0.5-1 mg weekly) enables obese end-stage renal disease (ESRD) patients on hemodialysis to achieve target BMI and become eligible for renal transplantation with substantial weight loss (11.7-14.8%) and minimal side effects.

If you have end-stage kidney disease and are on dialysis, obesity might currently block you from getting a transplant. This case series suggests that using semaglutide (a weekly injection) can help you lose enough weight (around 12-15% of body weight) to meet transplant criteria. It was well-tolerated in these patients, but requires close monitoring by your nephrologist to adjust dialysis settings as you lose weight. It serves as a bridge to surgery when lifestyle changes or bariatric surgery are not options.

GLP-1 analogues (liraglutide and semaglutide) enable significant weight loss (approx. 14%) in obese patients with end-stage lung disease, thereby bridging the gap to lung transplantation eligibility when dietary and exercise interventions fail.

If you have severe lung disease and a BMI that bars you from transplant, ask your care team about GLP-1 medications (like semaglutide or liraglutide). This case shows they can help you lose enough weight to qualify for surgery when diet and exercise aren't enough, even while taking steroids.

Extending the dosing interval of GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) from once-weekly to once-every-two-weeks maintains approximately 70-75% of the weight loss efficacy while reducing total drug cost by 50%.

If you are taking a GLP-1 drug like semaglutide or tirzepatide, ask your doctor about extending your dosing interval to every two weeks. Mathematical models suggest this could cut your medication costs by 50% while keeping about 75% of the weight loss benefits. This is not a substitute for medical advice, but it is a potential strategy to improve affordability and adherence.

For patients on lower doses of tirzepatide (e.g., 5 mg), switching to a less frequent dosing schedule (e.g., every two weeks) while simultaneously increasing the dose size (e.g., to 10 mg or 15 mg) can maintain or even exceed the weight loss efficacy of the standard once-weekly regimen.

If you are on a lower dose of tirzepatide (5 mg) and find it expensive, ask your doctor if switching to a higher dose (10 mg or 15 mg) taken every two weeks is an option. This strategy might keep your weight loss results the same or even better while cutting your costs in half. However, be aware that higher doses may increase side effects, so this requires careful medical supervision.

Post-exercise consumption of soy flour (providing ~29g protein) combined with structured resistance training significantly increases leg muscle strength in young athletes.

If you are a young athlete doing leg resistance training (like lunges) twice a week, consuming about 73 grams of soy flour mixed with water and a bit of sugar immediately after your workout can help increase your leg strength. This works best when your training is structured and progressive.

Strict avoidance of trans-fats, hydrogenated/oxidized fats, adulterated oils, emulsifiers, glutamatergic flavor enhancers, and non-sugar sweeteners significantly improves blood pressure control and reduces antihypertensive drug requirements in patients with essential hypertension.

To improve blood pressure and reduce medication needs, focus on eliminating specific 'toxic' dietary components rather than just counting calories. Strictly avoid trans-fats, hydrogenated oils, and heavily processed oils. Be cautious with artificial sweeteners and flavor enhancers (like MSG); try eliminating them for a few weeks to see if your blood pressure improves, then reintroduce them one by one to check for personal intolerance. Prioritize cold-pressed, unheated oils and whole foods. This approach works best when combined with your current blood pressure medications until your doctor advises otherwise.

A Mediterranean diet is advised for all MASLD patients, with a target of 7-10% weight loss for those with excess weight.

Practitioners should recommend a Mediterranean diet and aim for weight loss in MASLD patients with excess weight.

GLP-1 receptor agonists have assumed the primary role in treating obesity with significant weight loss.

Practitioners should consider GLP-1 receptor agonists as a treatment for obesity.

100 g/hr of carbohydrate may be advisable for the Olympic Cycling Road race.

Consider recommending carbohydrate intake strategies for endurance athletes.

The Expert Group Statement advocates for an evidence-based approach to nutrition in high-performance tennis.

Practitioners should implement evidence-based nutritional strategies for tennis players.

The statement emphasizes a 'food first' philosophy, prioritizing food over supplements.

Nutritionists should focus on whole foods to meet players' nutrient needs.

Consumption of a proprietary Medium Chain Triglyceride (MCT) complex for seven days improves self-reported mental focus and perceived energy in golfers without increasing physiological arousal or energy expenditure.

If you play golf and struggle with focus, try a proprietary MCT supplement taken once daily for a week. This may improve your mental focus and perceived energy without making you feel physically more tired or increasing your calorie burn. Note that the specific ingredients are not disclosed, so you must trust the brand's formulation.

Standalone digital health exercise interventions provide no significant benefit on core sarcopenia outcomes (muscle mass, physical performance) in older adults, whereas combined digital interventions (exercise plus nutrition) significantly improve muscle strength and quality of life.

If you are an older adult with sarcopenia, a digital exercise app alone is unlikely to significantly improve your muscle strength or physical function. To see real benefits, you need a program that combines digital exercise guidance with nutritional support. Look for comprehensive digital interventions that include both components.

Individualized strength-oriented fitness programs significantly improve strength preparedness (maximal strength, endurance, speed-strength) in women of early mature age (21-30 years) even under prolonged war-related environmental stress.

If you are living in a high-stress or crisis environment, do not abandon strength training. Instead, individualize your program to your current capacity and stress levels. Focus on gradual progression of resistance and volume. This approach can maintain and even improve your strength and functional stability despite external chaos.

Supplementation with whey protein, creatine HCl, and glutamine combined with undulating resistance training improves strength and muscle mass gains in athletes, even in those with lower genetic predisposition for strength (low TGS), compared to non-supplemented athletes with higher genetic predisposition.

If you are an athlete looking to maximize strength and muscle, combining resistance training with specific supplements (whey protein, creatine HCl, glutamine) may yield better results than training alone, even if you don't have 'strength genes'. Ensure you take whey protein post-workout, creatine pre-workout, and split glutamine doses morning and night.

Personalization and gamification are crucial elements for motivation and engagement in running applications.

When choosing or designing a running app, look for features that allow you to set specific goals and customize notifications. Gamified elements like badges or social sharing can boost motivation if they align with your personal values. Avoid apps that offer only generic advice.

Short-term adoption of a vegan diet (e.g., 3 weeks) leads to significant weight loss and reduced caloric intake without negatively impacting fitness scores or sports performance.

If you switch to a vegan diet, expect to lose weight, likely fat, due to lower calorie density. Your strength and fitness scores should remain stable in the short term (3 weeks) if you keep training. Monitor your energy levels and adjust portions if you feel fatigued.

Standardizing dietary interventions by objective diet quality (e.g., HEI-2020) while allowing variable diet types (cultural/personalized) improves adherence and external validity compared to fixed-type, one-size-fits-all interventions.

Focus on the quality of your diet (vegetables, fruits, legumes, nutrient density) rather than forcing yourself into a specific named diet (like Keto or strict Mediterranean) if it clashes with your culture or preferences. Use tools to measure your diet quality objectively. If you can maintain high quality while eating foods you culturally and personally enjoy, you will adhere better and see better long-term health outcomes.

Food Is Medicine (FIM) interventions, including produce prescriptions and medically tailored meals, show promise in improving diet quality and food security, but current evidence is insufficient to definitively establish their effectiveness on clinical outcomes or cost savings due to small sample sizes and lack of randomized controlled trials.

To improve health through diet, simply knowing what to eat is often not enough due to structural barriers like cost and access. Food Is Medicine programs attempt to bridge this gap by providing healthy food directly (via vouchers or meals) alongside healthcare. While these programs show promise in improving diet quality, they are not yet proven to significantly reduce clinical events or healthcare costs due to limited high-quality research. Patients should look for programs that integrate food provision with healthcare support, especially if they face food insecurity.

Whey protein supplementation combined with resistance exercise training increases skeletal muscle mass and handgrip strength in older adults with sarcopenia compared to resistance exercise alone, although the effect sizes are small and may not exceed the minimally important clinical difference.

If you are an older adult with sarcopenia, adding whey protein to your resistance training routine can help you gain a small amount of muscle and grip strength. However, do not expect dramatic changes; the benefits are modest and may not translate to major functional improvements. Consistency with both exercise and protein intake is key.