Browse the evidence

Semaglutide 2.4 mg combined with diet and exercise is cost-effective for adults with obesity (BMI ≥ 30 kg/m²) and comorbidities in Portugal, yielding 0.098 QALYs gained at an ICER of 13,459 EUR per QALY compared to diet and exercise alone.

For patients with obesity and comorbidities in Portugal, adding semaglutide 2.4 mg to diet and exercise is a cost-effective strategy that improves quality-adjusted life years compared to diet and exercise alone, particularly for those with BMI ≥ 30 kg/m².

Achieving early weight loss of ≥10% body weight in newly diagnosed type 2 diabetes significantly increases the likelihood of diabetes remission and sustains glycaemic improvements compared to losing <10%.

For newly diagnosed type 2 diabetes, aiming for a 10% body weight loss within the first five years is a critical threshold. This specific magnitude of loss is strongly associated with a 4-fold increase in the chance of achieving diabetes remission and sustained lower HbA1c levels compared to smaller weight losses.

Theory-based lifestyle interventions combining dietary and physical activity components with specific behavior change techniques (goal setting, self-monitoring, instructions, credible source) are effective for treating overweight/obesity in post-treatment breast cancer survivors.

Breast cancer survivors aiming for weight loss should engage in structured lifestyle programs that combine a moderate caloric deficit (500-1000 kcal/day) with gradually increasing physical activity (starting at 30 mins/day). These programs must be grounded in behavioral theory and explicitly use techniques like goal setting, self-monitoring, and credible instruction to be effective.

GLP-1 Receptor Agonists (specifically Semaglutide) induce significant weight loss (10-15%) and improve metabolic and endocrine markers (including menstrual regularity and insulin sensitivity) in women with PCOS, although long-term sustainability requires continued treatment.

Semaglutide (a GLP-1 RA) is an effective treatment for women with PCOS who are obese and haven't succeeded with lifestyle changes alone. It promotes significant weight loss (approx. 11-15 kg) and can restore menstrual regularity and improve insulin sensitivity. However, stopping the medication often leads to partial weight regain, suggesting it may need to be a long-term therapy for sustained benefits.

Tirzepatide, a GLP-1/GIP receptor co-agonist, produces superior weight loss and glycemic control compared to selective GLP-1 receptor agonists and insulin in patients with type 2 diabetes.

If you have type 2 diabetes, tirzepatide is a once-weekly injection that lowers blood sugar and helps you lose more weight than older diabetes medications. It is generally well-tolerated, though you may experience gastrointestinal side effects. Discuss with your doctor if this once-weekly option is right for you.

When higher training frequency allows for greater total training volume (unequalized volume), higher frequency yields greater strength and hypertrophy gains due to the volume increase.

If you choose to train a muscle group 3 times a week, you likely will get better results than training it once, but this is because you can perform more total sets (volume). If you can match the total volume of the 3x/week program in a single 1x/week session, the frequency itself adds no extra benefit.

A single dose of a creatine-based multi-ingredient pre-workout supplement (MIPS) containing 3g creatine, 2g arginine, 1g glutamine, 1g taurine, and 800mg beta-alanine improves performance fatigability (measured by time to task and EMG conduction velocity) compared to placebo when ingested 2 hours before resistance exercise.

If you take a pre-workout containing creatine, beta-alanine, arginine, glutamine, and taurine, taking it 2 hours before your workout may help you sustain effort longer during high-intensity resistance training compared to taking a placebo. However, taking just creatine alone (3g) 2 hours before the workout did not show the same benefit, and the multi-ingredient mix was not superior to creatine alone in this study. Focus on the timing (2 hours prior) and the specific mix if you seek acute fatigue resistance.

Supervised resistance training produces greater site-specific muscle hypertrophy and strength gains compared to unsupervised training in resistance-trained individuals.

If you are already experienced with resistance training, working with a coach or trainer who provides real-time feedback and encouragement will likely lead to better muscle growth and strength gains than training alone. The supervision helps you push closer to failure with better technique, which drives adaptation.

Higher training volumes impose greater recovery demands, particularly when combined with proximity to failure, requiring strategic placement within the microcycle to avoid performance impairment in subsequent sessions.

Start with moderate volume (e.g., 10-15 sets per muscle group per week) and monitor recovery. If performance drops or fatigue accumulates, reduce volume before increasing it. Prioritize volume on less critical days or for specific muscle groups (specialization) while keeping other volumes lower.

Daily undulating programming (DUP) and strategic microcycle construction (e.g., prioritizing high-intensity sessions after low-intensity recovery sessions) can optimize recovery and enhance performance on priority sessions.

Use Daily Undulating Programming (DUP) to schedule high-intensity or high-volume sessions after low-intensity 'easy' sessions. This allows you to recover fully for your priority lifts while maintaining training frequency.

High-intensity exercise training (77-95% max HR) improves walking performance and cardiorespiratory fitness more than low-intensity training in PAD patients.

To maximize your walking distance, aim for high-intensity exercise. Target 77-95% of your maximum heart rate or a Borg scale rating of 14-17. This may involve significant leg pain, which is expected and part of the adaptation process.

Tirzepatide achieves body weight loss of ≥ 5% significantly faster than semaglutide 1 mg in patients with type 2 diabetes.

If your goal is weight loss alongside blood sugar control, tirzepatide (10 or 15 mg) will likely get you to a 5% body weight reduction in about 12 weeks, which is half the time it takes with semaglutide 1 mg. This benefit persists despite the slower dose escalation schedule required to manage side effects.

Semaglutide 2.4 mg administered subcutaneously once-weekly produces significant body weight reduction (mean 12.2 kg or 11.8%) and improves cardiometabolic parameters in adults with obesity, with real-world evidence confirming efficacy similar to randomized controlled trials.

Semaglutide 2.4mg once weekly is a highly effective treatment for obesity, producing an average 12kg weight loss when combined with lifestyle changes. Real-world data confirms it works as well as in clinical trials. Be aware of common side effects like nausea, which often subside, and discuss cost-effectiveness with your provider as it varies by region and insurance.

Tirzepatide, a dual GLP-1/GIP receptor agonist, produces significantly greater body weight reduction (up to 20.9% at 15mg) compared to semaglutide and other GLP-1 agonists in patients with obesity, with real-world studies confirming superior efficacy.

Tirzepatide (up to 15mg once weekly) is the most effective current pharmacological treatment for obesity, producing up to 21% weight loss. Real-world data shows it outperforms semaglutide. Discuss side effects like nausea with your provider, and consider cost-effectiveness as data is still emerging.

Replacing ultra-processed foods with minimally processed foods leads to significant weight loss and reduced energy intake even when macronutrients and calories are matched.

Stop eating ultra-processed foods. The paper shows that even if you eat the same number of calories, UPFs make you eat more because they are hyper-palatable. Switch to minimally processed foods to naturally reduce calorie intake and lose weight.

Replacing saturated fats with polyunsaturated fats (PUFAs) reduces cardiovascular event risk by 17% and offers greater protection than replacing them with carbohydrates.

Replace saturated fats (found in animal products and tropical oils) with polyunsaturated fats (found in nuts, seeds, and vegetable oils). This substitution reduces your risk of cardiovascular events by 17% and is more effective for heart health than replacing fat with carbohydrates.

High intake of simple sugars and refined grains is strongly associated with long-term weight gain and type 2 diabetes, particularly through sugary beverages.

Cut back on sugary beverages, white bread, white rice, and candy. These foods are strongly linked to weight gain and type 2 diabetes. Replace them with whole grains and high-fiber foods to improve your metabolic health.

High protein intake (up to 1.6 g/kg/day) combined with strength training significantly improves muscle mass and strength in middle-aged and older adults.

If you are strength training, aim for 1.6 g of protein per kg of body weight per day. This amount, combined with strength training, significantly improves muscle mass and strength, especially in older adults.

Increasing total protein intake from 0.5 to 3.5 g/kg body weight per day increases lean body mass in a dose-response manner, with the greatest efficiency observed below 1.3 g/kg/day.

To maximize muscle mass, increase your daily protein intake to between 0.5 and 3.5 grams per kilogram of body weight. You will see the biggest gains per gram of protein when you are below 1.3 g/kg. If you are already eating above 1.3 g/kg, adding more protein still helps, but the returns get smaller unless you are also doing resistance training. Aim for this intake consistently over several months.

Peri-operative essential amino acid (EAA) supplementation significantly reduces muscle atrophy in quadriceps and hamstring muscles following total joint arthroplasty.

If you are having knee or hip replacement surgery, ask your care team about essential amino acid (EAA) or protein supplementation. The evidence suggests this helps preserve muscle mass in your legs during recovery, which is critical for mobility. While it may not instantly boost strength, it prevents the rapid muscle loss common after surgery.

Structured aerobic, resistance, or combined exercise training for at least 12 weeks significantly improves glycemic control (HbA1c reduction of 0.51-0.73%) in patients with Type 2 Diabetes.

Engage in structured exercise (aerobic, resistance, or both) for at least 12 weeks. Aim for more than 2.5 hours per week for maximum blood sugar benefits. Start with lower intensities if new to exercise.

Regular physical activity reduces cardiovascular mortality and all-cause mortality in patients with Type 2 Diabetes.

Engage in regular, sufficient physical activity to reduce your risk of death from heart disease or other causes.

A 5-year Physical Activity on Prescription (PAP) intervention significantly improves metabolic health and mental quality of life in patients with metabolic risk factors, despite a 52% dropout rate.

Engage in a structured, long-term physical activity program (like Sweden's PAP) that includes regular follow-ups and a written prescription. Aim for approximately 3 hours of moderate-intensity activity per week. This approach has been shown to significantly improve metabolic health markers (blood pressure, glucose, lipids) and mental well-being over 5 years, even if adherence is challenging.

Higher dietary intake of monounsaturated fatty acids (MUFA), specifically oleic acid, and long-chain omega-3 fatty acids (EPA + DHA) is associated with a significantly lower incidence of cardiovascular disease (CVD).

To lower your cardiovascular disease risk, prioritize foods rich in monounsaturated fats (such as olive oil, avocados, nuts) and omega-3 fatty acids (fatty fish like salmon, sardines). The study suggests that the specific type of fat you eat matters more than the total amount of fat, as total fat and saturated fat intake showed no significant link to CVD risk in this population.