Browse the evidence

Replacing 5% of total energy intake from saturated fatty acids (SFAs) with either monounsaturated (MUFAs) or polyunsaturated fatty acids (PUFAs) is associated with a statistically significant reduction in overall mortality risk.

To lower your risk of death, swap 5% of your daily calories from saturated fats (found in red meat, butter, full-fat dairy) for unsaturated fats (found in olive oil, nuts, seeds, fish). You do not need to eat less food; just change the source of the fat. For example, if you usually use butter on toast, switch to olive oil or avocado spread. This simple swap is linked to a 12-13% lower risk of mortality.

Higher intake of Polyunsaturated Fatty Acids (PUFAs) is associated with a reduced risk of overall mortality, whereas Saturated Fatty Acid (SFA) intake is positively associated with increased mortality risk.

Increase your intake of Polyunsaturated Fats (PUFAs) by eating more fatty fish (like salmon, mackerel), walnuts, and seeds. Simultaneously, reduce your intake of Saturated Fats (SFAs) found in red meat and full-fat dairy. This shift is associated with a lower risk of death.

Adherence to a healthful plant-based diet (high intake of whole grains, fruits, vegetables, nuts, legumes) is associated with a significantly lower risk of all-cause and cardiovascular disease mortality, whereas adherence to an unhealthful plant-based diet (high intake of refined grains, sugar-sweetened beverages, sweets) is associated with a significantly higher risk of these outcomes.

To lower your risk of dying from heart disease or other causes, prioritize whole plant foods like vegetables, fruits, whole grains, nuts, and legumes. Avoid relying on refined plant foods like white rice, sugary drinks, and sweets, as these are linked to higher mortality risk. You do not need to eliminate animal products to gain benefits, but the quality of your plant food intake is the critical factor.

Adherence to the DASH diet significantly reduces total cholesterol (-0.35 mmol/L) and LDL cholesterol (-0.28 mmol/L) within 8 weeks, with greater magnitude observed in male participants.

Adopt the DASH diet pattern: eat 6-8 servings of grains, 4-5 servings of vegetables, and 4-5 servings of fruits daily. Include 2-3 servings of low-fat dairy and limit meat to under 180g per day. You can expect a measurable drop in cholesterol within two months, especially if you are male.

Single-joint resistance exercises provide superior hypertrophy for specific muscle groups (e.g., rectus femoris, hamstrings, calves, biceps, triceps) compared to multi-joint exercises alone, necessitating their inclusion for optimal muscle development.

If your goal is maximum muscle growth, do not rely solely on compound lifts like squats or bench presses. Add specific isolation exercises for muscles that are under-stimulated by compounds. For example, add leg extensions for the rectus femoris, leg curls for hamstrings, and curls/extensions for arms. This ensures every muscle gets adequate mechanical tension and metabolic stress for growth.

Low-load resistance training with blood flow restriction (LL-RT with BFR) produces muscle hypertrophy equivalent to high-load resistance training (HL-RT) across various repetition schemes, including sets to failure, 15-rep sets, and 75-rep segmented sets.

If you cannot lift heavy weights due to injury, age, or joint pain, you can still build muscle by using Blood Flow Restriction (BFR) with lighter weights (20-40% of your max). Perform this 2-3 times a week for 6-16 weeks. You can use different repetition schemes (like 15 reps or sets to failure) and still get similar muscle growth as heavy lifting.

Single-set resistance training performed to 2 repetitions in reserve (RIR-2) produces similar gains in muscular strength and local muscular endurance compared to training to failure (FAIL) in resistance-trained individuals.

If you are already trained, you do not need to train to failure on every set to build strength or muscle. Stopping your sets with 2 reps left in the tank (RIR-2) yields the same strength and endurance results as going to failure, while likely feeling better and allowing for better recovery. This makes training more sustainable and time-efficient.

Varying proximity-to-failure (RIR 4-1) allows for resistance training with lower session ratings of perceived exertion (RPE) compared to consistently training at 1 RIR, without compromising adaptations.

If you find constant high-intensity training (always 1 RIR) too stressful or fatiguing, try varying your intensity. Start your training blocks with easier sets (4 RIR) and gradually get harder (down to 1 RIR). This approach reduces your overall perceived stress (RPE) while still delivering the same strength and muscle gains as always training hard.

Utilizing the hook grip (HG) during power cleans significantly increases one-repetition maximum (1RM), peak barbell velocity, and relative peak power compared to a standard closed grip (CG) in well-trained athletes.

If you perform power cleans or similar Olympic lifts, switch to the hook grip. It allows you to lift heavier loads and move the bar faster by securing the bar without excessive hand tension. Expect some thumb discomfort when you first start; give it a few weeks to adapt, and you will likely see improvements in your max lifts and power output.

Recreational athletes can maintain endurance and strength performance by switching to a well-planned plant-based diet without significant performance loss compared to an omnivore diet.

If you are a recreational athlete, switching to a plant-based diet does not require you to sacrifice performance. Ensure you are eating at least two servings of plant protein daily and meeting your overall calorie and carbohydrate needs. You may need to experiment with different plant protein sources (like whole foods vs. processed alternatives) to find what tastes good and keeps you satisfied.

High consumption of sugar-sweetened beverages (SSBs) is associated with increased risks of coronary heart disease, stroke, hypertension, and type 2 diabetes.

Limit sugar-sweetened beverages. Each daily serving is linked to a higher risk of heart disease and stroke. The risk is linear, meaning even moderate consumption adds up. Choose water, unsweetened tea, or coffee instead.

GLP-1 agonists (semaglutide 2.4 mg SC weekly and tirzepatide 5-15 mg SC weekly) produce profound weight loss (15-21% body weight reduction) in overweight/obese adults, significantly outperforming placebo and existing pharmacologic strategies like metformin.

If you are struggling with significant weight gain, particularly from psychiatric medications, GLP-1 agonists like semaglutide or tirzepatide offer the most effective pharmacological solution currently available, capable of producing 15-20% body weight loss. These require weekly injections and lifestyle changes, and while they cause transient gastrointestinal side effects, their efficacy far exceeds older options like metformin. Consult your provider to see if you qualify based on BMI and medical history.

Tirzepatide, a dual GIP and GLP-1 receptor agonist, demonstrates superior glycemic control and weight loss compared to semaglutide and insulin degludec in patients with Type 2 Diabetes.

If you have Type 2 Diabetes and struggle with blood sugar control and weight loss despite other medications, ask your doctor about tirzepatide (Mounjaro). This weekly injection targets two hormones (GIP and GLP-1) and has been shown to be more effective than semaglutide and insulin degludec in lowering blood sugar and reducing weight.

GLP-1 receptor agonists (specifically semaglutide 2.4 mg and liraglutide 3.0 mg) are the most effective pharmacotherapeutic interventions for weight loss in adults with obesity, significantly outperforming placebo and other agents.

For adults with obesity, GLP-1 receptor agonists like semaglutide (2.4 mg weekly) and liraglutide (3.0 mg daily) are the most effective medication options for weight loss, producing significantly greater weight reduction than placebo or other drugs. While gastrointestinal side effects like nausea are common, the overall safety profile is favorable, making these a promising treatment option when lifestyle changes alone are insufficient.

Semaglutide (2.4 mg weekly) produces significantly greater weight loss (15.8%) compared to liraglutide (6.4%) in patients without type 2 diabetes.

If you are struggling with weight loss despite diet and exercise, semaglutide (Wegovy) is currently the most effective registered medication, offering about 15.8% average weight loss over 68 weeks when combined with lifestyle changes. It is taken as a once-weekly injection, which is less frequent than daily options like liraglutide.

Weekly subcutaneous semaglutide (2.4 mg) produces significantly greater mean weight loss (15.4%) compared to daily subcutaneous liraglutide (3.0 mg, 6.4%) in patients with overweight or obesity.

If you are struggling with obesity, talk to your doctor about Semaglutide. It is a once-weekly injection that has been shown to help people lose significantly more weight than older medications like Liraglutide. Start with a low dose to minimize side effects and work your way up to the full dose over several months.

Tirzepatide (TZP) reduces the risk of four-component major adverse cardiovascular events (MACE-4) in patients with type 2 diabetes (T2DM) and obesity compared to placebo, with the 15mg dose showing the most significant reduction.

If you have T2DM or obesity, Tirzepatide (TZP) can significantly lower your risk of major cardiovascular events (like heart attack or stroke) compared to a placebo. The 15mg dose is the most effective for heart protection, but it also comes with a higher risk of side effects like nausea. Patients with T2DM seem to get more heart benefits and fewer side effects than those with obesity alone. Talk to your doctor about whether the cardiovascular benefits outweigh the potential side effects for you.

Antiobesity medications (AOMs), particularly GLP-1/GIP receptor agonists like semaglutide and tirzepatide, are effective adjuncts to lifestyle modifications for achieving clinically significant weight loss (>5-10% total body weight) in patients with BMI >30 (or >27 with comorbidities).

If you have a BMI over 30 (or 27 with health issues), lifestyle changes alone may not be enough for lasting results. Talk to your doctor about GLP-1/GIP medications like semaglutide or tirzepatide. These are weekly injections that help with appetite and satiety. They work best when combined with diet and exercise changes, and your doctor should monitor your nutrition to prevent deficiencies.

Sarcopenic obesity, characterized by the combination of obesity and loss of lean muscle mass, is a significant nutrition risk that requires specific monitoring and interventions like enhanced protein intake and weight-bearing exercise.

If you are losing weight rapidly or are older, watch out for sarcopenic obesity (losing muscle along with fat). To protect your muscle, increase your protein intake and do weight-bearing exercises. Your doctor should monitor your body composition, not just your weight.

Tirzepatide, a dual GIP/GLP-1 receptor agonist administered once weekly, produces clinically meaningful weight loss (average 15-25% over 88 weeks) superior to placebo and semaglutide in adults with obesity or overweight.

If you have obesity or overweight with related health issues, Tirzepatide is an FDA-approved, once-weekly injection that works by mimicking gut hormones to reduce appetite and improve metabolism. Clinical trials show it leads to significant weight loss (up to 25% over nearly 2 years), often more than other popular drugs like semaglutide. It requires a calorie-restricted diet and exercise. Common side effects are gastrointestinal (nausea/diarrhea), but serious risks are rare. It is contraindicated for those with a history of medullary thyroid cancer.

New incretin-based anti-obesity drugs (GLP-1, GIP, and triple agonists) achieve weight loss magnitudes (up to 25%) comparable to bariatric surgery by enhancing satiety and inhibiting hunger through central nervous system mechanisms.

If lifestyle changes alone aren't enough, newer incretin-based medications (like semaglutide or tirzepatide) are highly effective, offering weight loss up to 25% by targeting hunger and satiety signals in the brain. They are taken as weekly injections and are intended for long-term use, similar to how other chronic conditions are managed. While costly, they offer a non-surgical alternative with efficacy approaching bariatric surgery.

Tirzepatide, a dual GIP/GLP-1 receptor agonist administered once weekly, produces superior glycemic control and weight loss compared to other current pharmacotherapies for type 2 diabetes.

Tirzepatide is a once-weekly injection that helps lower blood sugar and lose weight more effectively than many current diabetes drugs. It works by mimicking hormones that regulate insulin and appetite. While nausea is a common side effect, most people tolerate it well, and only a small percentage stop taking it. It is particularly useful for those who struggle with weight gain from other diabetes medications.

Continuous Glucose Monitoring (CGM) and automated insulin delivery systems significantly improve glycemic control accuracy, reduce hypoglycemia risk, and enhance treatment adherence in patients with Type 1 Diabetes and insulin-treated Type 2 Diabetes.

If you use insulin, ask your doctor about Continuous Glucose Monitoring (CGM). It gives you real-time data on your blood sugar, helping you avoid dangerous lows and highs, and makes managing your diabetes much easier and safer.

Multi-receptor agonists (tirzepatide, retatrutide) and oral GLP-1 receptor agonists (orforglipron) are emerging treatments that reduce body weight and improve metabolic health.

Newer multi-receptor agonists (tirzepatide, retatrutide) and oral GLP-1 agonists (orforglipron) are in clinical trials or recently approved, offering once-weekly or daily options to reduce body weight and improve cardiac metabolism in adults with obesity.