Browse the evidence

Glucagon-like peptide-1 receptor agonists (GLP-1 RAs) significantly reduce major adverse cardiovascular events (MACE) in non-diabetic adults with obesity, with benefits occurring through both weight-loss-dependent and independent mechanisms.

If you have obesity and are not diabetic, GLP-1 medications like semaglutide or liraglutide can significantly lower your risk of heart attack, stroke, and heart failure. This benefit is not just from losing weight; the drugs also directly protect your blood vessels and heart. While side effects like nausea are common, they are usually manageable with slow dose increases and dietary changes. For those who dislike injections, oral versions are also effective.

Tirzepatide (10-15 mg weekly) produces significantly greater total weight loss (-20.2%) compared to Semaglutide (1.7-2.4 mg weekly, -13.7%) in obese patients, as demonstrated in the SURMOUNT-5 trial.

If you are struggling with obesity and other medications have failed, Tirzepatide (10-15 mg weekly) offers superior weight loss compared to Semaglutide. Discuss this dual-agonist option with your doctor, especially if you have not achieved sufficient weight loss with other GLP-1 treatments.

Improvements in diet quality, with or without energy restriction, are associated with more favorable long-term metabolic and cardiovascular outcomes.

Practitioners should focus on improving diet quality for better health outcomes.

Consuming 30g of protein from lean beef immediately following resistance training may augment chronic adaptations in strength and lean tissue accretion compared to a placebo, though its efficacy relative to whey protein remains to be determined by this ongoing trial.

This study is currently a protocol and has not yet published results. However, it suggests that consuming ~30g of protein from lean beef immediately after resistance training is a viable strategy to potentially enhance strength and muscle gains. If you prefer whole foods over supplements, lean beef is a high-quality source of protein and micronutrients. Ensure you are doing consistent resistance training (3x/week) and consuming this protein within an hour post-workout.

Sodium-glucose cotransporter type 2 inhibitors (SGLT2is) reduce HbA1c, fasting plasma glucose, and body weight in Type 2 Diabetic athletes, but pose risks of hypovolemia, dehydration, and euglycemic DKA.

If you take SGLT2 inhibitors (like empagliflozin or dapagliflozin) for Type 2 Diabetes, you will likely lose weight and improve your blood sugar control. However, these drugs make you urinate more, which can lead to dehydration and dizziness during exercise. Drink extra water, watch for signs of low blood pressure, and be aware of the rare risk of euglycemic DKA (diabetic ketoacidosis with normal blood sugar).

A one-year person-centered and culturally sensitive intervention, incorporating continuous glucose monitoring (CGM) and extended healthcare provider time, improves glycemic control (HbA1c) and diabetes management in individuals with Type 2 Diabetes and non-Western backgrounds compared to usual care.

For individuals with Type 2 Diabetes from non-Western backgrounds, standard care may not be enough due to cultural and language barriers. This protocol suggests a specialized, one-year program that uses continuous glucose monitors (CGM) and culturally tailored education in native languages (Arabic, Turkish, Urdu). The key is building a long-term relationship with the same healthcare team to improve trust, understanding, and glycemic control.

Integrating intermittent Continuous Glucose Monitoring (CGM) with culturally-informed kaiāwhina support and optimized clinical care significantly reduces HbA1c levels in patients with Type 2 Diabetes compared to usual care.

For patients with Type 2 Diabetes who struggle with standard care, combining continuous glucose monitoring (CGM) with culturally tailored support (kaiāwhina) and optimized medical management can significantly improve blood sugar control. This approach addresses both the technical aspect of glucose tracking and the social/cultural barriers to care.

A 36-month complex lifestyle intervention combining digital tools, face-to-face group education, and individual consultations significantly reduces the incidence of type 2 diabetes in adults with prediabetes compared to usual care.

If you have prediabetes, a structured program combining regular group education, personal coaching, and digital tracking over 3 years is designed to help you lose weight, eat healthier, and exercise more to prevent diabetes. This approach is more comprehensive than digital tools alone.

Intensive lifestyle interventions, specifically achieving significant weight loss (≥10-15 kg or ≥10% body weight), can induce Type 2 Diabetes (T2DM) remission in overweight or obese patients by correcting insulin resistance and restoring beta-cell function.

If you have Type 2 Diabetes and are overweight, losing a significant amount of weight (at least 10-15 kg) through a structured diet and exercise program can potentially put your diabetes into remission. This means your blood sugar levels may return to normal without medication. However, this requires a strong commitment to maintaining that weight loss, as the condition can return if weight is regained. Consult a doctor to see if you are a candidate, especially if your diabetes was recently diagnosed.

Tirzepatide (5, 10, or 15 mg weekly) produces superior, dose-dependent weight loss and glycemic improvements compared to insulin and GLP-1 receptor agonists in adults with type 2 diabetes and/or obesity.

Tirzepatide is currently the most potent pharmacological therapy for weight loss and blood sugar control in type 2 diabetes and obesity, outperforming both insulin and other GLP-1 drugs. It works by mimicking two gut hormones (GIP and GLP-1) to reduce appetite and improve insulin sensitivity. While effective, it carries a higher risk of gastrointestinal side effects like nausea compared to other treatments.

Once-weekly subcutaneous semaglutide 2.4 mg significantly improves cardiometabolic risk factors (waist circumference, blood pressure, fasting plasma glucose, insulin, and lipids) in adults with overweight or obesity without diabetes compared to placebo.

If you have overweight or obesity without diabetes, once-weekly semaglutide 2.4 mg, combined with lifestyle changes, significantly improves key health markers like blood pressure, blood sugar, and cholesterol compared to placebo. These benefits require continued use, as stopping the medication leads to a reversal of these improvements.

Tirzepatide, a dual GIP/GLP-1 receptor agonist, produces dose-dependent weight loss (up to 20.9% with 15 mg weekly dose) and is recommended for patients targeting 15-20% weight loss.

If you need to lose a significant amount of weight (15-20%), ask your doctor about tirzepatide. It is a once-weekly injection that works by mimicking two gut hormones (GIP and GLP-1). Start at a low dose to minimize side effects, and gradually increase it over several months to find the right dose for you. It is more potent than older GLP-1 drugs.

CagriSema (semaglutide + cagrilintide) produces superior weight loss (22.7% at 68 weeks) compared to semaglutide 2.4 mg alone (16.1%) or cagrilintide alone (11.8%).

If you have obesity and need maximum weight loss, ask your doctor about CagriSema. It combines two hormones (GLP-1 and amylin) into one weekly injection. Clinical trials show it can help you lose nearly 23% of your body weight, which is more than semaglutide or tirzepatide alone. It is currently in Phase 3 trials.

A 1-year person-centered and culturally sensitive intervention, including continuous glucose monitoring and extended healthcare professional consultations, improves glycemic control (HbA1c) and diabetes management in non-Western, Arabic-, Turkish-, or Urdu-speaking individuals with Type 2 Diabetes compared to usual care.

For individuals with Type 2 Diabetes from Arabic, Turkish, or Urdu-speaking backgrounds, standard care may not be enough. This protocol suggests seeking a specialized, culturally sensitive program that includes continuous glucose monitoring, extended consultations with the same healthcare team, and education in your native language. This approach aims to improve blood sugar control and overall well-being by addressing language barriers and cultural needs.

Nutritional interventions (dietary patterns, education, or supplementation) improve blood pressure and glycaemic control in adults with hypertension and/or type 2 diabetes in low- and middle-income countries.

This paper is a protocol outlining how researchers will analyze existing studies. It does not provide a specific diet plan for individuals. However, it highlights that dietary changes are a key management tool for hypertension and diabetes, and that these changes should be adapted to local food contexts in low-resource settings.

Cohabiting with a partner receiving tirzepatide pharmacotherapy can induce significant weight loss and metabolic improvement in an untreated spouse through vicarious efficacy driven by shared environmental and behavioral changes.

If you are starting tirzepatide and live with a partner who has metabolic issues, your changes to food shopping and cooking habits may significantly benefit them too. Encourage your partner to monitor their health metrics, as they may see improvements in weight and blood sugar without needing medication themselves. Discuss these changes openly to ensure both partners are comfortable with the household shifts.

Cognitive-behavioral therapy for insomnia (CBT-I) is recommended as the first-line treatment for chronic insomnia in adults, regardless of comorbidities, and can be delivered face-to-face or digitally.

If you have chronic insomnia, seek Cognitive Behavioral Therapy for Insomnia (CBT-I) as your primary treatment. It can be done in person with a therapist or via a guided digital app. This is the most effective first-line treatment for adults, even if you have other health conditions.

Benzodiazepines, benzodiazepine receptor agonists, and daridorexant are recommended for short-term treatment of insomnia (≤ 4 weeks), while orexin receptor antagonists may be used for up to 3 months or longer in some cases.

If CBT-I doesn't work well enough, your doctor may prescribe short-term sleep medication (like benzodiazepines or daridorexant) for up to 4 weeks. Do not exceed this duration without medical advice due to tolerance and dependence risks. Orexin antagonists may be used for up to 3 months in some cases.

Lifestyle modification, specifically weight loss, dietary changes, and physical exercise, is the foundational treatment for adults with MASLD, alongside optimal management of comorbidities.

Focus on sustainable lifestyle changes: lose weight through a balanced diet and regular physical activity. Avoid alcohol. Manage other health conditions like diabetes and high blood pressure with your doctor.

Incretin-based therapies (e.g., semaglutide, tirzepatide) are advised for the optimal management of comorbidities like type 2 diabetes or obesity in adults with MASLD.

If you have type 2 diabetes or obesity, talk to your doctor about incretin-based therapies like semaglutide or tirzepatide, which can help manage these conditions and may benefit your liver.

Exercise interventions significantly reduce depressive symptoms in adults with major depressive disorder or clinically elevated depressive symptoms compared to non-active controls.

If you are struggling with depression, engaging in supervised, moderate-intensity aerobic or resistance exercise is a clinically effective treatment. You do not need to commit to long-term programs to see benefits; shorter interventions (under 16 weeks) may actually yield larger symptom reductions. Aim for group settings if possible, as these showed large effects.

Caffeine consumption reduces total sleep time by an average of 45 minutes and decreases sleep efficiency by 7%, with the magnitude of sleep loss increasing as the dose increases and the time of consumption approaches bedtime.

To protect your sleep, treat caffeine like a timed medication. If you drink a standard cup of coffee (approx. 107mg), stop consuming it at least 8.8 hours before you plan to sleep. If you consume a high-dose pre-workout supplement (approx. 217.5mg), you must stop at least 13.2 hours before bedtime. Consuming caffeine closer to bedtime will significantly reduce your total sleep time and efficiency, regardless of your habitual intake.

Multicomponent non-pharmacological management (combining exercise, education, and weight management) yields larger improvements in pain and function than single interventions for hip and knee osteoarthritis.

For hip or knee osteoarthritis, do not rely on just one treatment. Combine exercise (tailored to your ability), education on self-management, and weight loss support (if needed) into a single plan. This combination works better than any single part alone.

Weight loss interventions (diet, multifocused weight loss, or bariatric surgery) reduce pain and disability in knee osteoarthritis, with bariatric surgery being the most effective pain-reducing intervention.

If you are overweight or obese, losing weight can significantly reduce knee pain and disability. Aim for a 5% weight loss through a combination of diet and exercise. Bariatric surgery is the most effective option for pain reduction if other methods fail.