Browse the evidence

Psychological factors, specifically the desire to improve health and self-efficacy, are stronger predictors of benefit from personalised nutrition than genetic risk alleles.

Your mindset matters more than your DNA when starting a personalised nutrition plan. If you are motivated to improve your health and believe you can stick to healthy choices, you are more likely to succeed. Don't let genetic test results discourage you; focus on building self-efficacy.

Once-weekly subcutaneous semaglutide 2.4 mg injection is a cost-effective weight management therapy in the UK compared to diet and exercise alone, yielding an ICER of £14,827/QALY gained.

For patients in the UK with obesity and comorbidities, once-weekly semaglutide 2.4 mg combined with diet and exercise is a cost-effective treatment option approved by NICE. It offers significant health benefits over diet and exercise alone, with a stopping rule to ensure efficacy (5% weight loss at 6 months).

Supplementation with 15g of specific collagen peptides immediately following high-load resistance exercise significantly upregulates gene expression in the PI3K-Akt and MAPK anabolic signaling pathways in human skeletal muscle compared to placebo.

If you perform high-load resistance training, consuming 15g of specific collagen peptides immediately afterward may enhance the activation of key muscle-building signaling pathways (PI3K-Akt and MAPK) in your muscles compared to not taking them. This suggests collagen peptides can play a role in muscle adaptation when paired with exercise, even if they are not a complete protein source like whey.

Achieving a body weight loss of 5% or greater within 12 weeks of initiating SGLT2 inhibitor treatment significantly reduces the risk of new-onset atrial fibrillation in patients with type 2 diabetes.

If you are taking an SGLT2 inhibitor for Type 2 Diabetes, aim for a body weight loss of at least 5% within the first 3 months. This specific threshold is associated with a significantly lower risk of developing atrial fibrillation compared to those who do not lose weight. However, this weight loss benefit did not extend to reducing heart failure hospitalizations or other major cardiovascular events in this study.

Semaglutide 2.4 mg is the most cost-effective weight-management pharmacotherapy in Canada compared to standard of care (diet and exercise) and other approved drugs, primarily due to its superior ability to delay or prevent type 2 diabetes, sleep apnea, and cardiovascular events.

For adults in Canada with obesity (BMI ≥30 or ≥27 with comorbidities), Semaglutide 2.4 mg is currently the most cost-effective pharmacological treatment compared to diet/exercise alone or other drugs like Orlistat. It works by acting as a GLP-1 receptor agonist to promote weight loss and improve metabolic health. While it requires weekly injections and has a higher upfront cost, it significantly reduces the long-term risk of type 2 diabetes, cardiovascular events, and sleep apnea, making it a superior value for money in the Canadian healthcare system.

Weight loss interventions, including bariatric surgery, specific diets (Mediterranean, Low-Carbohydrate, VLCKD), and GLP-1 receptor agonists (Liraglutide, Semaglutide, Dulaglutide, Tirzepatide), improve renal outcomes by reducing albuminuria and improving eGFR.

If you have obesity and kidney concerns, weight loss is critical. Bariatric surgery, GLP-1 medications (like Semaglutide or Tirzepatide), and structured diets (Mediterranean or Low-Carb) can significantly reduce kidney damage risk. Consult a doctor before starting VLCKD if you have existing kidney disease.

Successful weight loss in lifestyle interventions is driven by psychological factors—specifically determination, consistency, and the ability to cope with setbacks—rather than demographic characteristics or baseline health status.

Focus on building internal determination and consistency rather than waiting for external factors like family support or perfect health. Success comes from making changes routine, reacting to setbacks with renewed effort, and believing your current diet is harmful enough to motivate change. Your demographics do not predict your ability to succeed.

A personalized, team-based lifestyle intervention (dietitian, kinesiologist, physician) improves dietary quality and reduces energy intake in patients with metabolic syndrome, with the most significant improvements occurring within the first 3 months and being maintained at 12 months.

If you have metabolic syndrome, don't try to force yourself into a rigid, one-size-fits-all diet. Instead, work with a team (doctor, dietitian, exercise expert) to make small, personalized changes to your food habits. Focus on increasing fruits, vegetables, and nuts, and reducing processed foods and sugars. You will likely see the biggest improvements in your diet quality within the first 3 months, and these changes can be maintained long-term without needing to be perfect.

Intermittent energy restriction (IER) using moderate energy restriction interspersed with diet breaks achieves equivalent fat loss and fat-free mass retention compared to continuous energy restriction (CER) in resistance-trained adults, while significantly reducing hunger and desire to eat.

If you are resistance-trained and want to lose fat, using an intermittent dieting strategy (e.g., 3 weeks of moderate restriction followed by 1 week of maintenance calories) is just as effective for preserving muscle and losing fat as continuous dieting. The key advantage is that this approach significantly reduces hunger and desire to eat, making the diet easier to follow psychologically. Ensure you consume 2.3g of protein per kg of body weight daily and maintain your resistance training routine.

Aggressive weight loss via lifestyle modifications or bariatric surgery is the key intervention to reverse adverse left ventricular remodeling and improve outcomes in the obese-diabetic phenotype of heart failure with preserved ejection fraction (HFpEF).

If you have HFpEF and are obese, losing weight is the most effective way to fix the heart's stiffness. This can be done through lifestyle changes or surgery. Standard heart failure drugs often don't fix the underlying structural changes in this specific group, so focusing on reducing fat mass is critical.

Combination therapy of semaglutide (2.4 mg) and cagrilintide (2.4 mg) (CagriSema) produces weight loss (~15.6%) and HbA1c reduction (~2.2%) comparable to the highest dose of tirzepatide (15 mg) in patients with Type 2 Diabetes.

For patients with Type 2 Diabetes and obesity, a new combination injection (CagriSema) containing semaglutide and cagrilintide (both 2.4 mg weekly) achieves significant weight loss (15.6%) and blood sugar control (HbA1c reduction 2.2%), comparable to the highest dose of tirzepatide. This offers a potent option for those who need both glucose and weight management.

Older adults require higher per-meal doses of high-quality, nutrient-dense protein (NDP) to overcome age-related anabolic resistance and maximize muscle protein synthesis (MPS).

Older adults should aim for 30-45 grams of high-quality protein (like eggs, meat, or dairy) at each main meal, paired with resistance exercise. This higher dose is necessary to overcome the body's reduced sensitivity to protein as we age, helping to preserve muscle mass and strength. Focus on nutrient-dense sources rather than just quantity.

A 1-year mHealth intervention using motivational interviewing calls and SMS text messages produces sustained, statistically significant reductions in body weight and BMI four years after the intervention concludes, with greater effects observed in participants receiving at least 50% of the scheduled calls.

If you have prehypertension and live in a resource-limited setting, a structured mobile health program involving monthly coaching calls and weekly text reminders can help you lose weight and keep it off for years. You don't need to be perfect; receiving half or more of the scheduled calls was enough to see significant, lasting benefits in body weight and BMI. Focus on the core behaviors: reducing sodium, fat, and sugar, while increasing fruits, vegetables, and physical activity.

Intensive lifestyle modifications, specifically combining calorie-reduced/low-sodium diets (e.g., DASH) with regular exercise, are the foundational first-line management strategy for obesity-related hypertension, aiming for 5-10% body weight loss.

Start with a DASH-style diet (low sodium, high fruits/veg) and regular exercise. Aim to lose 5-10% of your body weight over 6 months. This is the most effective non-drug way to lower blood pressure. Be prepared that maintaining this requires ongoing support because the 'yo-yo effect' is real.

Semaglutide (2.4 mg weekly) and Liraglutide (3 mg daily) are effective pharmacological interventions for obesity-related hypertension, with Semaglutide showing superior weight loss and blood pressure reduction compared to Liraglutide.

If lifestyle changes aren't enough, GLP-1 drugs like Semaglutide (Wegovy) are highly effective. You get a 14.9% weight loss and 6.2 mmHg BP drop on average. It's a once-weekly injection, which is more convenient than daily options.

Bariatric surgery (specifically gastric bypass) is a highly effective intervention for obesity-related hypertension, capable of inducing hypertension remission in over half of patients and significantly reducing antihypertensive medication use.

If you have severe obesity (BMI ≥35, or ≥30 with health issues), gastric bypass surgery is a powerful option. It can put hypertension into remission for 51% of patients and drastically cut the number of blood pressure meds you need.

Endurance athletes require a daily protein intake of approximately 1.8 g/kg body mass per day, which may increase to >2.0 g/kg/day during carbohydrate-restricted training or on rest days.

Aim for 1.8 grams of protein per kilogram of body weight every day. If you are doing low-carb training sessions or taking rest days, bump this up to over 2.0 grams per kilogram. This helps your body repair muscle and replace amino acids lost during exercise.

Nine months of combined aerobic and resistance exercise training improves glycemic control (HbA1c) in individuals with type 2 diabetes, with the magnitude of improvement being significantly associated with a shorter duration of diabetes, decreased serum free fatty acids (FFA), increased serum adiponectin, and increased skeletal muscle PGC-1a protein content.

If you have type 2 diabetes, start exercising as soon as possible after diagnosis for the best blood sugar control. A combination of aerobic exercise (like brisk walking or cycling) and resistance training (weight lifting) is most effective. Aim for about 3 days of cardio and 2 days of strength training per week. Even if you've had diabetes for a long time, exercise still helps by improving how your muscles use fat and energy, leading to better blood sugar levels.

Dual GLP-1/GIP receptor agonists (e.g., tirzepatide) produce significantly greater weight loss and glycemic control than selective GLP-1 receptor agonists by synergistically targeting both incretin pathways.

If you have T2DM or obesity, dual GLP-1/GIP agonists like tirzepatide are currently the most effective pharmacological option for weight loss and blood sugar control, outperforming older GLP-1 drugs. They are taken as a once-weekly injection. Discuss with your doctor if this advanced therapy is appropriate for your specific health profile.

Reducing saturated fat intake significantly improves lipid profiles (Total Cholesterol and LDL-C) and body weight metrics in adults.

Lowering saturated fat intake not only helps your heart but also tends to lower your LDL ('bad') cholesterol and total cholesterol, and may help with modest weight loss. This is achieved by swapping high-saturated-fat foods for healthier unsaturated fat sources or plant-based alternatives.

Post-bariatric pharmacotherapy with GLP-1 receptor agonists (specifically liraglutide) effectively augments weight loss and prevents weight regain in patients who have undergone Roux-en-Y gastric bypass or sleeve gastrectomy.

If you have had bariatric surgery and are regaining weight, talk to your doctor about adding a GLP-1 medication like liraglutide. It is taken as a daily injection, starting at a low dose to minimize side effects like nausea, and can help you lose additional weight or stop regaining it. This is a standard, evidence-based next step when surgery alone is not enough.

In patients with type 2 diabetes, adopting any healthy dietary pattern (Mediterranean, low-carb, plant-based, etc.) significantly improves body weight and glycemic control (HbA1c) compared to usual diet within the first six months, though these benefits attenuate and lose statistical significance after 12 months.

If you have Type 2 Diabetes, changing your diet to a healthier pattern (like Mediterranean, low-carb, or plant-based) will help you lose weight and lower your blood sugar significantly within the first 6 months compared to doing nothing. However, these benefits tend to fade after a year if adherence drops. There is no single 'best' diet; choose the one you can stick to long-term, as consistency matters more than the specific macronutrient split.

Internet-based lifestyle interventions, particularly those incorporating structured behavioral programs, electronic counseling, and self-monitoring, produce clinically significant weight loss (mean 1-5 kg) and aid in weight loss maintenance compared to usual care in primary care settings.

Use a structured online weight loss program that includes self-monitoring (weight, food, activity) and access to feedback or counseling. Look for programs that are evidence-based and integrate with your primary care provider. Consistency is key, as benefits are seen over 12-24 months.

Low-bar wide stance squats increase hip extensor demand (greater hip contribution to total moment and higher gluteus maximus activity relative to high-bar narrow stance) compared to high-bar narrow stance squats.

If you want to prioritize your quads, use a high-bar narrow stance. If you want to prioritize your hips and glutes, switch to a low-bar wide stance. These technical changes directly shift the mechanical load to the target muscles.