Browse the evidence

High-Intensity Interval Training (HIIT) achieves similar or superior glycemic and fitness benefits to endurance training in a shorter duration, making it a time-efficient option for T2D management.

If you are short on time, try High-Intensity Interval Training (HIIT). It can improve your blood sugar and fitness as well as or better than long, steady workouts, but in less time.

Aerobic exercise is more effective than resistance training alone for reducing body mass and fat mass in sedentary, overweight individuals.

If your primary goal is fat loss, prioritize aerobic exercise over resistance training alone. However, include resistance training to preserve or build lean muscle mass, as it offers distinct benefits for body composition despite being less effective for fat loss alone.

Daily exercise training (morning or evening) reduces fasting concentrations of large LDL particles (LDL-1) and small HDL particles (HDL-3/4) in men with overweight/obesity, independent of time-of-day.

If you are overweight or obese, engaging in daily exercise (combining high-intensity intervals and moderate cycling) for just 5 days can significantly improve your LDL and HDL particle profiles, regardless of whether you exercise in the morning or evening. Focus on consistency and intensity rather than the specific time of day.

Consulting with a sports Registered Dietitian (RD) regarding supplement choices is associated with a lower risk of using non-third-party tested supplements.

Talking to a sports dietitian about your supplements significantly lowers your risk of using contaminated products. If you can't see one, ensure you search for information yourself and look for third-party testing logos.

Triple agonist Retatrutide (12 mg/week for 48 weeks) and dual agonist Tirzepatide (15 mg/week for 72 weeks) produce superior weight loss (24.2% and 20.9% respectively) in adults with obesity compared to traditional anti-obesity medications, with even greater effects in those with BMI ≥ 35 kg/m².

Newer drugs like Retratrutide (triple agonist) and Tirzepatide (dual agonist) offer significantly higher weight loss (20-26%) than older drugs. Retratrutide 12mg weekly for 48 weeks and Tirzepatide 15mg weekly for 72 weeks are key examples. These are more effective than traditional options, especially for those with BMI ≥ 35, but cost is a major barrier.

GLP-1 receptor agonists (GLP-1RAs) and sodium-glucose co-transporter-2 inhibitors (SGLT2-is) significantly improve hepatic steatosis and steatohepatitis in patients with MASLD, primarily through weight loss and glycemic control, with some agents also demonstrating antifibrotic properties.

If you have fatty liver disease (MASLD), especially if you also have type 2 diabetes or obesity, GLP-1 receptor agonists (like semaglutide or liraglutide) and SGLT2 inhibitors (like empagliflozin or dapagliflozin) are currently the most effective and accessible pharmaceutical options. They work by improving insulin sensitivity, promoting weight loss, and directly reducing liver fat and inflammation. While they may require injections (for GLP-1RAs) and can cause mild stomach upset, their benefits for both liver and heart health make them a cornerstone of treatment. Always consult your doctor to determine the best option for your specific health profile.

Bariatric surgery, particularly laparoscopic sleeve gastrectomy, provides durable weight loss and improves obesity-related conditions like type 2 diabetes and cardiovascular disease, making it an effective and durable treatment for obesity.

Bariatric surgery, especially sleeve gastrectomy, is a proven, durable treatment for obesity that significantly improves conditions like type 2 diabetes and heart disease. If you are considering surgery, discuss the benefits and risks with a healthcare provider, and explore both public and private options to find the best fit for your financial and medical situation.

Resistance exercise is the most effective lifestyle intervention for increasing muscle strength in people with type 2 diabetes (T2D), although it may induce an anabolic resistance regarding muscle mass gains compared to healthy controls.

For people with Type 2 Diabetes, resistance training is the best way to build strength. While it might not build as much muscle mass as it does in healthy people (due to 'anabolic resistance'), it is still superior to aerobic exercise for strength. Aim for at least two days a week of resistance training, potentially starting with home-based programs if gym access is a barrier.

Pharmacotherapies for T2D and obesity, specifically GLP-1 receptor agonists (e.g., Tirzepatide) and SGLT2 inhibitors, cause significant loss of lean body mass (20-50% of total weight loss), necessitating concurrent resistance exercise and protein intake to mitigate muscle loss.

If you are taking GLP-1 or SGLT2 medications for diabetes or weight loss, expect to lose some muscle along with fat (up to 50% of the weight). To protect your metabolism and strength, you must combine these medications with resistance exercise and adequate protein intake, as the drugs themselves do not preserve muscle.

Unimolecular GLP1R/GIPR dual agonists (e.g., tirzepatide) produce superior body weight reduction and glycemic improvements compared to GLP-1 receptor agonists alone, driven by GIP receptor signaling in central nervous system GABAergic neurons.

If you are managing obesity or Type 2 Diabetes, dual-acting medications (like tirzepatide) that target both GLP-1 and GIP receptors have shown superior weight loss (up to 20-22%) compared to GLP-1 only drugs. These are taken once weekly. Discuss with your doctor if this option is suitable, noting it may help mitigate some nausea associated with GLP-1 only treatments.

Tirzepatide (5, 10, and 15 mg) achieves stringent glycemic (HbA1c < 5.7% or ≤ 6.5%) and weight loss (≥ 10% or ≥ 15%) targets with a statistically significantly lower cost per responder and lower number needed to treat (NNT) compared to semaglutide 1 mg in patients with type 2 diabetes.

If you have Type 2 Diabetes and are struggling to reach strict blood sugar (HbA1c < 5.7% or ≤ 6.5%) or significant weight loss goals (≥ 10-15%) with metformin, switching to or starting tirzepatide (5-15 mg weekly) is likely more effective and cost-efficient for achieving those specific targets than using semaglutide 1 mg. While tirzepatide has a higher yearly drug price, you are more likely to succeed with it, making it 'cheaper' per successful outcome.

Semaglutide demonstrates superior weight loss and glycemic control compared to other GLP-1RAs like liraglutide and dulaglutide, with weight loss ranging from 10% to over 20%.

Semaglutide (Wegovy) is a once-weekly injection that has shown significant weight loss (10-20%) in clinical trials, outperforming other drugs in its class. It is approved for chronic weight management in adults and adolescents. You must combine it with diet and exercise. Be aware that it is expensive and may face supply shortages due to high demand.

Tirzepatide, a dual GIP and GLP-1 receptor agonist, provides superior weight loss and metabolic improvements compared to selective GLP-1RAs, insulin, and placebo.

Tirzepatide is a once-weekly injection that targets two hormones (GIP and GLP-1) to improve blood sugar and promote weight loss. Clinical trials show weight loss of 15-21% depending on the dose. It is approved for Type 2 Diabetes and is being studied for obesity. It is more effective than some other GLP-1 drugs and insulin in terms of weight loss and metabolic markers.

Tirzepatide, a dual GIP and GLP-1 receptor agonist, provides superior glycemic control and weight reduction compared to semaglutide and insulin in patients with type 2 diabetes.

For patients with type 2 diabetes, especially those with cardiovascular risks or obesity, tirzepatide offers a powerful once-weekly treatment option. It significantly lowers blood sugar and promotes substantial weight loss, often outperforming other common medications like semaglutide or insulin. While cost and injection concerns exist, the clinical benefits for glycemic control and weight management are substantial.

Performing resistance training sets to concentric failure is necessary to optimize strength and muscle mass gains when using low loads (30-50% 1RM), whereas it is not necessary and potentially counterproductive when using high loads (>70% 1RM).

If you are training at home with light weights or bands, push your sets until you can no longer complete a repetition with good form (concentric failure) to ensure you get strength and muscle benefits. If you have heavier weights, you do not need to go to failure on every set; stopping a few reps short may allow you to do more total work and recover better.

High training frequency (>5 days/week) is recommended to mitigate detraining effects during periods of social distancing and limited training access.

Try to move your body and perform some form of resistance exercise on most days of the week (more than 5 times). You don't need long sessions; integrating movement into daily life and doing shorter workouts frequently helps prevent loss of fitness.

Personalized diet counseling interventions that emphasize specific food behavior goals (increased plant protein, fish, olive oil, fruits/vegetables, nuts) and specific behavior change techniques (self-monitoring, feedback on performance, focus on past success) significantly improve short-term diet quality (HEI-C) in patients with metabolic syndrome.

For patients with metabolic syndrome, personalized diet counseling is effective when it moves beyond general 'balanced meal' advice. Focus on specific, actionable goals like increasing plant protein, fish, olive oil, and nuts. Use behavior change techniques like self-monitoring (e.g., food logs), providing feedback on performance, and focusing on past successes. Avoid excessive goal setting (more than 3 goals per 3 months) as it may hinder progress.

Personalized diet counseling combined with exercise can lead to the reversal of Metabolic Syndrome in a subset of patients (19%) over 12 months.

A structured lifestyle intervention involving both diet and exercise can reverse Metabolic Syndrome in nearly 1 in 5 patients over a year.

Consumption of dry, domestic, and imported wheat pasta/noodles without eggs is associated with significantly greater daily intakes of dietary fiber, folate, iron, magnesium, and vitamin E, as well as improved overall diet quality scores, compared to non-consumption in American children and adults.

Include pasta as part of your regular diet. It is not a 'bad' food; in fact, eating pasta is linked to getting more of the nutrients you likely need, like fiber, iron, and magnesium, and having a healthier overall diet pattern than those who avoid it.

Splitting a lower-body resistance training session into two shorter intra-day sessions increases total training volume (repetitions) compared to performing the same exercises in one long continuous session.

If you can fit two shorter gym visits into your day with a few hours of rest in between, you might be able to squeeze out a few more reps than if you did one long, exhausting session. However, the gain is small (3%), so prioritize the schedule that you can actually stick to.

Spirulina supplementation significantly reduces body weight, BMI, and body fat percentage in adults, with effects being dose- and duration-dependent.

Take 2 grams or more of Spirulina daily for at least 12 weeks. This intervention is most effective for obese individuals or those over 40. It works best as part of a broader weight management strategy, leveraging its high protein content to aid satiety.

Treatment with semaglutide 2.4 mg for 12 months significantly reduces body weight and improves cardiometabolic risk factors (blood pressure, lipids, HbA1c) in adults with obesity or overweight compared to no obesity medication treatment.

If you have obesity or overweight with related health issues, semaglutide 2.4 mg taken once weekly for a year can lead to significant weight loss (around 15%) and improvements in blood pressure, cholesterol, and blood sugar compared to not using obesity medication. It requires a gradual dose increase to 2.4 mg and should be combined with diet and exercise.

Wearing a weight vest loaded to 11% of body weight for 8 hours daily over 5 weeks significantly reduces fat mass and waist circumference while increasing lean mass in individuals with obesity, independent of changes in energy expenditure or physical activity levels.

To improve body composition, wear a weight vest loaded to 11% of your body weight for 8 hours a day for 5 weeks. You do not need to change your diet or increase your exercise routine; the mechanical load itself drives fat loss and muscle gain. Focus on standing as much as possible while wearing the vest. Expect some initial musculoskeletal discomfort, but this does not negate the benefits.

Weekly subcutaneous semaglutide (2.4 mg) combined with lifestyle interventions produces clinically significant weight loss (mean -14.9%) in adults with obesity, outperforming daily liraglutide (3.0 mg) in magnitude and duration of effect.

If you have obesity, weekly semaglutide injections (2.4 mg) combined with diet and exercise can help you lose nearly 15% of your body weight. This is significantly more effective than daily liraglutide. Start with a low dose to minimize nausea, and stick with it, as the benefits persist longer than other treatments.