Browse the evidence

Semaglutide (2.4 mg once weekly) and Tirzepatide (up to 15 mg once weekly) produce significant weight loss (up to 14.9-20.9%) and improved glycemic control (HbA1c reduction >2%) in adults with obesity or type 2 diabetes, outperforming placebo and existing pharmacotherapies.

Semaglutide and Tirzepatide are highly effective, once-weekly injectable treatments for obesity and type 2 diabetes. They work by mimicking hormones that regulate appetite and blood sugar, leading to significant weight loss (up to 20%) and better glucose control than most other drugs. Because weight regain is common after stopping, these medications are intended for long-term management of these chronic conditions, not short-term fixes.

Adults should engage in at least 150 minutes per week of accumulated moderate-intensity or 75 minutes per week of vigorous-intensity aerobic physical activity to reduce atherosclerotic cardiovascular disease (ASCVD) risk.

Aim for 150 minutes of moderate activity (like brisk walking) or 75 minutes of vigorous activity (like running) each week. You do not need to do this all at once; breaking it into smaller chunks throughout the week works. Even if you can't hit these targets, any amount of movement is better than none for your heart health.

Industrial trans fats (partially hydrogenated oils) should be completely eliminated as they have no safe level of consumption and are harmful to cardiovascular health.

Avoid all foods containing 'partially hydrogenated oils'. This includes many baked goods, snacks, and fried foods. This is a non-negotiable elimination for heart health.

For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.

If you are a postmenopausal woman at high risk, these four drugs are the gold standard first-line treatments. They significantly reduce the chance of breaking a bone (by 30-70%). Discuss the specific dosing schedule (pill vs. injection) with your doctor, ensuring you also take 1200mg of calcium and 800-1000 IU of Vitamin D daily.

Lifestyle modifications, including moderate weight loss (approx 7% body weight) and regular exercise (150 min/week moderate intensity), are cost-effective in preventing or delaying the onset of diabetes and improving glycemic control.

Losing about 7% of your body weight and exercising 150 minutes a week (like brisk walking) can reduce your risk of developing diabetes by 58%. This is the most cost-effective way to manage or prevent diabetes. Combine this with a healthy diet and smoking cessation for best results.

Children and youth (aged 5–17 years) should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily to achieve health benefits, including improved cholesterol, blood pressure, and bone density.

Aim for 60 minutes of moderate to vigorous activity every day. This can be play, sports, or exercise. Include vigorous activity and muscle/bone strengthening at least 3 days a week. If you are currently inactive, start with less and build up gradually.

Adults (aged 18–64 years) should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week to achieve health benefits, including reduced risk of chronic disease and premature death.

Aim for 150 minutes of moderate to vigorous aerobic activity each week. You can break this into 10-minute bouts. Add muscle and bone strengthening exercises at least 2 days a week. If you are currently inactive, start with less and build up gradually.

Older adults (aged ≥65 years) should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week to achieve health benefits, improve functional abilities, and maintain independence.

Aim for 150 minutes of moderate to vigorous aerobic activity each week. You can break this into 10-minute bouts. Add muscle and bone strengthening exercises at least 2 days a week. If you have poor mobility, include balance activities to prevent falls. If you are currently inactive, start with less and build up gradually.

Resistance training protocols for older adults should include 2-3 sets of 1-2 multijoint exercises per major muscle group, performed 2-3 times per week at 70-85% of 1RM, including power exercises at 40-60% 1RM.

Lift weights 2-3 times a week. Do 2-3 sets of 6-12 reps for major muscle groups. Use a weight that is 70-85% of your max for strength, or 40-60% of your max moved quickly for power. Progress gradually.

Multicomponent exercise interventions (aerobic, resistance, balance, and mobility training) are the most effective strategy for attenuating age-related declines in physical function, preventing frailty, and reducing mortality in older adults, whereas single-modality aerobic exercise is insufficient for musculoskeletal health.

For older adults, simply walking is not enough to maintain muscle and prevent falls. You need a mix of activities: strength training (at least 2 days a week), balance exercises, and aerobic activity (150 minutes moderate or 75 minutes vigorous per week). If you are new to exercise or frail, start with just strength training to build a foundation, then add balance and aerobic work. This combination is proven to keep you independent and reduce the risk of falls and chronic disease.

Lifestyle interventions including improved diet, aerobic exercise, alcohol restriction, and sodium restriction significantly reduce systolic blood pressure in adults with hypertension, with combined interventions showing the largest effect.

If you have high blood pressure, focus on four key lifestyle changes: eat a diet that helps you lose weight or is rich in fruits and vegetables, engage in regular aerobic exercise (like brisk walking) for 30-60 minutes several times a week, limit your alcohol intake, and reduce your salt consumption. These changes, especially when combined, can lower your systolic blood pressure by an average of 5.5 mmHg. Do not rely on calcium, magnesium, or potassium supplements, as they have not been shown to be effective for this purpose.

An intensive lifestyle intervention targeting at least 7% weight loss and 150 minutes of moderate physical activity per week significantly reduces the incidence of type 2 diabetes in high-risk individuals with impaired glucose tolerance compared to standard lifestyle recommendations.

To lower your risk of type 2 diabetes, aim to lose 7% of your body weight and get 150 minutes of moderate exercise (like brisk walking) every week. Focus on reducing dietary fat to less than 25% of your calories. If you struggle, seek support from a structured program that offers regular coaching and flexible strategies tailored to your lifestyle.

Increasing physical activity from inactivity to recommended levels (150 minutes/week moderate-intensity aerobic activity) significantly reduces the risk of cardiovascular disease (CVD) mortality by 23%, CVD incidence by 17%, and type 2 diabetes (T2DM) incidence by 26%, independent of body weight.

You do not need to be an athlete to drastically lower your risk of heart disease and diabetes. The most powerful step you can take is simply starting to move if you are currently sedentary. Aiming for 150 minutes of moderate activity (like brisk walking) per week cuts your risk significantly, and you get the biggest 'bang for your buck' by just getting off the couch and doing a little bit, rather than trying to do a huge amount all at once.

Regular physical activity and higher cardiorespiratory fitness (CRF) significantly reduce the prevalence and incidence of metabolic syndrome and its components (insulin resistance, dyslipidemia, hypertension, obesity).

To reduce your risk of metabolic syndrome, aim for at least 150 minutes of moderate-intensity activity per week (like brisk walking) or 75 minutes of vigorous activity. Add resistance training twice a week. You don't need to be an elite athlete; even short bouts of activity help. Ask your doctor for a physical activity prescription, as this counseling is often underutilized in clinical settings.

Oral semaglutide significantly improves glycemic control (HbA1c reduction) and promotes weight loss in patients with type 2 diabetes compared to placebo, with efficacy scaling with dosage up to 40mg.

If you have Type 2 Diabetes and struggle with blood sugar or weight, oral semaglutide is a proven, once-daily pill option that works significantly better than a placebo for lowering HbA1c and reducing weight. It is titrated up slowly to minimize stomach upset, which is a common but usually manageable side effect. It is not a substitute for diet and exercise but works alongside them.

Ingesting 30–60 g of rapidly absorbed carbohydrate per hour during exercise lasting longer than one hour reduces fatigue and improves performance.

For any exercise session lasting more than an hour, consume 30-60 grams of carbohydrates per hour. Use drinks or gels containing 4-8% carbohydrate. This helps you maintain energy and delay fatigue.

Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.

Women planning pregnancy should take folic acid supplements, but relying on fortified flour is a critical safety net for the broader population.

Therapeutic lifestyle changes, including physical activity, weight loss, and a healthy diet, are the most important interventions to improve adipose tissue function and avoid insulin resistance.

Adopt a healthy lifestyle with regular physical activity, weight management, and a balanced diet to improve your body's ability to handle fat and prevent insulin resistance.

Progressive resistance training significantly increases muscle strength in elderly individuals, reversing age-related strength declines and improving functional ability.

If you are elderly, resistance training is safe and highly effective for building strength and maintaining independence. You can expect significant strength gains (28-115% in some studies) with just 12 weeks of lower body training, which helps with daily tasks like climbing stairs and reduces fall risk.

Regular physical activity is the most effective lifestyle-behavioral strategy for preserving physiological function with aging, delaying the onset of frailty by up to 30 years compared to sedentary peers.

Prioritize regular physical activity, even if you have been sedentary. Moderate exercise (e.g., 150 minutes/week) significantly impacts life expectancy and can restore health profiles similar to those who were active young. Focus on maintaining muscle strength and cardiorespiratory fitness to delay frailty.

Preconception folic acid supplementation significantly reduces the risk of recurrent neural tube defects by approximately 69%.

If you are planning to conceive, start taking folic acid immediately. The neural tube closes very early, often before you know you are pregnant. This supplement is the most effective way to prevent serious birth defects like neural tube defects. If your pregnancy is unplanned, rely on food fortification as a backup, but do not wait to start supplements once you find out.

Physical activity and exercise are effective for weight loss and maintenance, particularly when combined with dietary restriction and long-term behavioral adherence.

Engage in regular, high-level physical activity and combine it with dietary changes for the best weight loss results. Long-term adherence to both diet and exercise is key to maintaining weight loss.

Postexercise protein ingestion (approx. 20g intact protein or 9g essential amino acids) is required to maximize muscle protein synthesis and facilitate muscle repair.

After exercise, consume about 20 grams of high-quality protein (or 9 grams of essential amino acids) to maximize muscle repair. To optimize muscle growth over the whole day, aim to eat this amount 5-6 times daily rather than just once after your workout.

Creatine monohydrate supplementation (loading phase of ~20g/day for 5-7 days followed by maintenance of 3-5g/day) increases intramuscular creatine stores by ~30% and enhances performance in high-intensity exercise lasting less than 150 seconds.

Load with 20g of creatine monohydrate daily (split into 4 doses) for 5-7 days, then switch to 3-5g daily. Take it with a meal containing protein and carbs for better absorption. Expect a 1-2kg weight gain from water retention, which is normal. This will improve your performance in short, high-intensity efforts like sprinting or weightlifting.