Browse the evidence

Providing high-protein egg-based recipes and single-use herb/spice packets to community-dwelling older adults significantly increases and sustains egg intake for at least 12 weeks post-intervention.

If you are an older adult looking to eat more protein, try getting egg-based recipes with pre-portioned spices. This study shows that simply having these recipes sent to you can help you stick to eating more eggs for months, even without cooking classes. However, be aware that this might just replace other protein sources you were already eating, so it may not directly build muscle unless you are already protein-deficient.

Prebiotics (Inulin, Pectin, Beta-glucans) and Probiotics (Lactobacillus, Bifidobacterium) supplementation can improve gut homeostasis, reduce infection risk, and potentially enhance athletic performance (endurance, strength) by modulating the gut microbiota.

Consider adding prebiotics (like inulin or beta-glucans) and specific probiotic strains (Lactobacillus, Bifidobacterium) to your diet. This can help reduce the risk of respiratory infections and potentially improve endurance performance by supporting gut health and immune function.

High-Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) is more effective than moderate-intensity continuous training (MICT) for inducing specific metabolic adaptations (such as PGC1-α, NRF1, TFAM) in individuals who do not respond to moderate-intensity training.

If moderate exercise (like jogging at a conversational pace) hasn't improved your fitness, try adding high-intensity intervals. This type of training triggers different metabolic pathways (like mitochondrial biogenesis) that moderate exercise might miss, especially if you are genetically predisposed to be a 'low responder' to steady-state cardio.

Pharmacist-led interventions, including screening, counseling, and medication optimization, significantly improve glycemic control (HbA1c), therapy adherence, and early detection in patients with Type 2 Diabetes.

If you have Type 2 Diabetes, engage your local pharmacist. They can help you understand your medications, improve your adherence to diet and exercise plans, and screen for early signs of complications. This collaborative approach can lead to better blood sugar control and fewer complications.

Adherence to the DASH diet or the Plate Method leads to improved glycemic control, reduced HbA1c, and better blood pressure management in patients with Type 2 Diabetes.

Adopt the DASH diet or the Plate Method. For DASH, focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium and saturated fats. For the Plate Method, fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with carbohydrates. These approaches have been shown to lower HbA1c and improve blood pressure.

Regular physical activity, specifically 150 minutes per week of moderate-to-vigorous aerobic and resistance exercise, improves insulin sensitivity and glycemic control in Type 2 Diabetes patients.

Aim for 150 minutes of moderate-to-vigorous exercise per week, combining aerobic and resistance activities. If you cannot do it all at once, break it into smaller sessions. Aim for 10,000 steps a day. If you are on insulin, monitor your blood sugar to prevent hypoglycemia.

Highly processed foods (HPF) contribute to excess sodium, saturated fat, and added sugars, which are strongly associated with negative health outcomes including obesity, type 2 diabetes, and cardiovascular disease.

Focus on reducing foods high in sodium, saturated fat, and added sugars, rather than avoiding all processed foods. Include nutrient-dense processed options like whole grain bread and yogurt in your diet, as they offer health benefits and are often necessary for practical, affordable, and accessible eating.

Younger men require longer rest intervals (3-5 minutes) than shorter intervals (1 minute) to maximize strength and hypertrophy gains.

If you are a young man, rest 3-5 minutes between sets for strength and muscle building. This allows you to lift heavier weights with more reps, leading to better results. Shorter rests will save time but reduce your strength gains.

Glucagon-like peptide-1 receptor agonists (GLP-1 RAs) such as semaglutide and tirzepatide are effective for weight loss in people with HIV, with tirzepatide showing the largest mean percent change in weight.

If lifestyle changes are not enough to manage weight gain from HIV medication, ask your doctor about GLP-1 RAs like semaglutide or tirzepatide. These drugs are highly effective for weight loss and can help reduce fat deposits. They are used alongside diet and exercise.

GLP-1 receptor agonists (semaglutide 2.4 mg) and other pharmacological interventions (liraglutide, orlistat) significantly reduce body weight and cardiovascular risk factors in obese patients, with semaglutide showing superior weight loss compared to placebo.

For obese individuals without diabetes, high-dose semaglutide (2.4 mg) can achieve substantial weight loss (approx. 15%) compared to placebo, which may improve cardiovascular risk factors. This is a viable option when lifestyle changes are insufficient.

Aerobic exercise reduces visceral adipose tissue (VAT) independently of weight loss, and 150 minutes per week is sufficient for this reduction, whereas resistance training effects on VAT are equivocal.

Aim for 150 minutes of aerobic exercise per week to reduce visceral fat. You do not necessarily need to lose weight on the scale for this benefit, and doing more than 150 minutes may not provide additional VAT reduction.

Outdoor green cycling (3x/week, 30-40 mins) significantly improves psychological well-being (reduced stress, mood disturbance, and depression; increased vigor) and glycemic control (HbA1c) compared to indoor stationary cycling in patients with knee osteoarthritis and type 2 diabetes.

If you have knee pain and diabetes, try cycling outdoors three times a week for 30-40 minutes. This specific type of 'green exercise' not only helps lower your blood sugar better than indoor cycling but also significantly reduces stress and improves your mood, making you more likely to stick with it. Start with supervision to ensure proper form and safety.

Moderate-to-vigorous physical activity (MVPA) performed during morning hours (06:00–12:00) significantly reduces the risk of developing diabetic retinopathy (DR) and slows retinal thinning, whereas late-night physical activity increases DR risk.

If you have diabetes or are at risk, aim for at least 150 minutes of moderate-to-vigorous exercise per week. Crucially, try to schedule these workouts in the morning (between 6 AM and 12 PM). This timing appears to offer the strongest protection against diabetic eye disease. Avoid exercising late at night (midnight to 6 AM), as this may increase your risk.

Therapeutic Patient Education (TPS) and motivational interviewing using the '5A' method (Assess, Advise, Agree, Assist, Arrange) are the foundational, first-line interventions for obesity management in primary care, superior to generic advice.

Stop telling patients to just 'eat less and move more.' Instead, use the '5A' framework: Assess their readiness, Advise on risks/benefits, Agree on SMART goals, Assist with barriers, and Arrange follow-up. Focus on empathy and reducing stigma to build trust.

Higher baseline daytime physical activity levels are associated with better long-term endothelial function (measured by Reactive Hyperemia Index) in both patients with type 2 diabetes and non-diabetic controls.

Maintain higher levels of daytime physical activity to support vascular health. This study found that even modest increases in daily movement (measured objectively) were linked to better blood vessel function five years later, regardless of whether you have type 2 diabetes or not. Focus on consistent daily movement rather than just intense workouts.

A self-paced wellness program delivered via a mobile app combined with motivational interviewing significantly improves dietary behavior scores in Head Start educators compared to a control group.

If you are a Head Start educator, try using a self-paced wellness app that offers remote support. The study shows that combining app usage with motivational coaching significantly improves dietary habits over six months, even if you only use the app or only talk to a guide. Start by accessing the app and seeing if you want to speak with a guide; the flexibility is key to making it work for your busy schedule.

Creatine monohydrate supplementation (loading then maintenance) significantly improves spike and block jump performance in elite volleyball players.

Consider a 4-week creatine loading protocol (5g daily after an initial loading phase) to potentially improve your vertical jump and blocking efficiency. This is one of the most researched and effective supplements for power sports.

Regular physical exercise reduces the risk of cardiovascular disease (CVD) and CVD mortality in a dose-dependent manner, with moderate activity providing significant risk reduction compared to sedentary behavior.

Start moving. You don't need to be an elite athlete. The American Heart Association recommends 150 minutes of moderate activity (like brisk walking) or 75 minutes of vigorous activity per week. Even less than that provides benefits. Consistency matters more than intensity for initial gains. Make it a habit, as 50% of people drop out after 6 months.

Aerobic exercise training lowers systolic blood pressure by 5–7 mmHg, and dynamic resistance exercise lowers it by 2–3 mmHg, providing benefits comparable to first-line antihypertensive medications.

If you have high blood pressure, exercise is a first-line treatment, not just an add-on. Aim for aerobic exercise to get the biggest drop in systolic BP (5-7 mmHg). Resistance training also helps. This can be as effective as some blood pressure medications.

Lifestyle modification (smoking cessation, diet, exercise) is the fundamental basis for managing cardiovascular risk in perimenopausal women with type 2 diabetes, though long-term weight maintenance is difficult.

Stop smoking, eat more veggies, limit salt, and move 30 minutes a day. These are the most important steps you can take. However, if you struggle to keep the weight off or control your numbers, don't blame yourself. You likely need medication (like SGLT2s or GLP-1s) to help you succeed.

Consuming grain foods that meet a carbohydrate-to-fiber ratio of ≤10:1 is associated with significantly lower levels of cardiometabolic risk factors, specifically triacylglycerols, the triacylglycerol/HDL-c ratio, fasting insulin, and HOMA-IR.

To improve insulin sensitivity and lipid profiles, prioritize grain foods that have a carbohydrate-to-fiber ratio of 10:1 or lower. This means for every 10 grams of carbohydrates, there should be at least 1 gram of fiber. Replacing white rice and white bread with brown rice and whole wheat bread (which typically meet this ratio) significantly increases fiber, magnesium, and zinc intake while reducing total carbohydrates and added sugars.

Substituting white rice and white bread with brown rice and whole wheat bread, respectively, leads to favorable changes in nutrient intake, specifically increasing fiber, magnesium, zinc, and vitamin E while decreasing total carbohydrates and certain B vitamins.

If you currently eat white rice and white bread, switching to brown rice and whole wheat bread will significantly boost your fiber and magnesium intake. Be aware that this switch might slightly reduce your intake of some B vitamins, so ensure you are getting these from other sources like meat, eggs, or fortified foods.

Performing six 5-minute moderate-intensity walking microbouts spread across a sedentary workday significantly improves self-perceived energy, mood, and vigor while reducing fatigue and food cravings compared to uninterrupted sitting.

If you sit for most of your workday, break your sitting every hour for just 5 minutes with moderate walking. This simple change significantly boosts your energy, mood, and reduces food cravings by the end of the day without hurting your cognitive performance. You do not need to find a large block of time for exercise; small, frequent movements are effective.

Lifestyle interventions (healthy diet, physical activity, smoking cessation) and pharmacotherapy (metformin) significantly reduce the incidence of type 2 diabetes.

To prevent type 2 diabetes, focus on maintaining a healthy diet, engaging in regular physical activity, and quitting smoking. If you are at high risk, discuss metformin with your doctor. Regular monitoring of blood glucose, kidney function, eyes, and feet is essential for those diagnosed.