Browse the evidence

Sustained lifestyle changes involving weight loss and increased physical activity improve erectile function in obese men with erectile dysfunction.

If you are obese and experiencing erectile dysfunction, losing weight and exercising regularly can significantly improve your sexual function. This study suggests that aiming for a 10% weight loss and increasing physical activity to around 200 minutes per week (e.g., brisk walking) over two years can help about one-third of men regain normal sexual function. This approach also improves overall cardiovascular health by reducing inflammation and improving blood vessel function.

Adding up to one hour of daily physical activity to the school curriculum does not negatively impact academic achievement and may improve learning efficiency.

Schools should not cut physical education to focus on test prep. Adding up to an hour of daily activity does not hurt grades and may help students learn better. Keep PE and recess.

Adhering to four specific health behaviors (non-smoking, moderate alcohol intake, adequate physical activity, and high fruit/vegetable intake) reduces all-cause mortality by approximately 4-fold compared to having none of these behaviors, an effect equivalent to being 14 years younger in chronological age.

To maximize your longevity, focus on four key areas: do not smoke, engage in regular physical activity (avoid being sedentary), drink alcohol moderately (1-14 units/week if you drink), and eat enough fruits and vegetables to maintain healthy blood vitamin C levels. Doing all four can reduce your mortality risk by 75% compared to doing none, effectively making you 14 years biologically younger.

Post-exercise hyperaminoacidemia significantly enhances muscle protein synthesis rates compared to rest, creating a synergistic anabolic effect that exceeds the sum of exercise and amino acid administration alone.

To maximize muscle building, ensure you consume adequate protein (amino acids) around your resistance training sessions. The study shows that having amino acids available immediately after exercise significantly boosts muscle protein synthesis rates more than either exercise or amino acids alone. This suggests that post-workout nutrition is a potent lever for muscle growth, particularly for those not yet highly trained.

Exercise improves quality of life (physical and mental summary scores) in patients with intermittent claudication.

Exercise helps you feel better mentally and physically. Studies show that after six months of exercise, patients report better physical function and mental well-being. This is a key benefit of sticking with an exercise program.

Regular moderate-to-vigorous exercise reduces cardiovascular disease risk and mortality through multiple mechanisms including improved lipid profiles, enhanced insulin sensitivity, lowered blood pressure, and favorable cardiac adaptations.

Engage in regular physical activity, aiming for moderate-to-vigorous intensity several times a week. You do not need extreme volumes; even single sessions of low-intensity exercise can improve insulin sensitivity the next day. Focus on consistency over intensity to lower blood pressure and improve lipid profiles.

Ingesting 25–30 g of high-quality protein per meal maximally stimulates muscle protein synthesis in both young and older adults, whereas doses below ~20 g are insufficient to trigger this response in the elderly.

To build or maintain muscle, aim for 25–30 grams of high-quality protein (like meat, eggs, or dairy) at every meal. Don't just focus on your total daily protein; your muscles respond best when they get this specific amount at each eating occasion. If you eat three meals a day, this strategy ensures your muscles are stimulated consistently.

Supplementing mixed nutrient meals with leucine can restore or enhance muscle protein synthesis in older adults, counteracting the age-related blunting of the anabolic response.

If you are older and find that your muscles aren't growing despite eating protein, adding a leucine-rich source (like whey protein or a leucine supplement) to your regular meals might help trigger muscle growth. This is especially useful if your meals contain carbohydrates, which can blunt the protein response in older adults.

Physical activity, specifically aerobic exercise, can restore the sensitivity of aging muscle to insulin and protein stimuli, counteracting the age-related blunting of muscle protein synthesis.

To get the most out of your protein, try adding a 45-minute walk to your routine, especially the evening before or on days when you are focusing on muscle maintenance. This simple activity can help your muscles respond better to the protein you eat.

Meeting 6 or more of the 7 ideal cardiovascular health metrics (not smoking, physical activity, normal blood pressure, normal blood glucose, normal total cholesterol, normal weight, healthy diet) is associated with a significantly lower risk of all-cause, cardiovascular disease, and ischemic heart disease mortality compared to meeting 1 or fewer metrics.

Focus on accumulating healthy habits rather than perfection. The study shows that meeting 6 out of 7 ideal health metrics (not smoking, being physically active, normal blood pressure, blood glucose, cholesterol, weight, and eating a healthy diet) cuts your risk of dying from heart disease or any cause by more than half compared to having few or no healthy habits. You don't need to be perfect; each healthy habit you adopt adds significant protection.

High-intensity resistance training, including eccentric movements, can significantly reverse age-related strength loss and increase muscle mass in older adults, even those over 90.

Start a supervised, high-intensity resistance training program. You don't need to train every day; once a week can maintain gains. Focus on progressive overload. This will help you build strength and muscle, improving your ability to perform daily activities.

Creatine supplementation reduces the incidence of musculoskeletal injuries, dehydration, and muscle cramping in athletes during training and competition.

If you are a team sport athlete, taking creatine may help you stay healthier by reducing cramps and injuries. It is safe and well-tolerated.

Prolonged moderate-intensity aerobic exercise (e.g., 150 min/week at 65% VO2max) significantly improves the lipid profile by increasing HDL cholesterol and reducing triglycerides, whereas high-intensity interval training may fail to produce these benefits if total volume is insufficient.

To improve your cholesterol, focus on doing moderate-intensity aerobic exercise (like brisk walking or cycling) for about 150 minutes per week. You don't need to sprint or do high-intensity intervals; consistency and total time matter more than intensity for this specific benefit. Spread these minutes across the week (e.g., 30 minutes, 5 days a week).

Moderate-intensity resistance training (45-55% 1RM) is more effective than high-intensity resistance training (80-90% 1RM) for improving the lipid profile, particularly for lowering LDL cholesterol and triglycerides, when total training load is equalized.

For cholesterol benefits, resistance training at a moderate weight (45-55% of your one-rep max) is just as effective, if not more so, than lifting very heavy weights. Focus on completing the sessions with moderate loads rather than maxing out. This approach is safer and equally effective for improving your lipid profile.

Habitual consumption of sugar-sweetened beverages (SSBs) causes weight gain and increases the risk of type 2 diabetes, cardiovascular disease, and all-cause mortality.

To prevent age-related weight gain and reduce chronic disease risk, limit or eliminate sugar-sweetened beverages. Replacing SSBs with non-caloric options (water, unsweetened tea/coffee) has been shown to reduce body weight, particularly in individuals with overweight or obesity. Be aware that liquid calories from soda do not make you feel full, so you are likely to consume these calories on top of your normal food intake.

Replacing SSBs with non-caloric beverages reduces body weight and BMI gain, especially in children and individuals with overweight or obesity.

If you want to lose weight or prevent weight gain, swap your sugary drinks for water or unsweetened alternatives. This is particularly effective if you have excess weight. You do not need to eliminate all sugar from your diet, but removing liquid sugar is one of the most impactful single changes you can make.

Higher intake of cereal fiber and whole grains is inversely associated with insulin resistance (HOMA-IR) and the prevalence of metabolic syndrome, whereas higher dietary glycemic index is positively associated with both.

To lower your risk of metabolic syndrome, prioritize foods high in cereal fiber and whole grains (like oats, barley, and whole wheat) while minimizing foods with a high glycemic index (like white bread and sugary snacks). Do not fear total carbohydrates; focus on their quality and fiber content instead.

Vitamin D supplementation reduces the incidence of respiratory tract infections, with protective effects being more pronounced with daily dosing compared to bolus doses.

Consider daily Vitamin D supplementation, especially if you have limited sun exposure. Meta-analyses suggest daily dosing is more effective than occasional large bolus doses for preventing respiratory infections.

High-intensity resistance exercise training (HIRT) significantly increases muscle cross-sectional area and knee extensor torque in elderly populations, effectively counteracting age-related sarcopenia.

Start with resistance training twice a week for 30 minutes. You can use machines, body weight, or elastic bands. This is safe for frail elderly people and significantly boosts muscle strength and size, helping prevent falls and maintain independence.

Higher body mass index (BMI) and larger waist circumference are independently associated with an increased prevalence of new diabetes in adults, with each standard deviation increase in BMI and waist girth significantly raising the risk.

To lower your risk of developing diabetes, focus on maintaining a healthy weight and waist circumference. This study shows that higher BMI and larger waist size are directly linked to a higher risk of new diabetes cases. Managing these factors through lifestyle changes is a crucial step in prevention.

Regular participation in moderate-intensity physical activity (3.0–6.0 METs), such as brisk walking for at least 2.5 hours per week, significantly reduces the risk of developing type 2 diabetes compared to being sedentary.

To lower your risk of type 2 diabetes, aim for at least 2.5 hours of brisk walking per week. You do not need to run or lift heavy weights; walking fast enough to raise your heart rate slightly is sufficient. This benefit exists even if you do not lose weight, as exercise directly improves how your body handles sugar.

Monthly brief personal contact (telephone/face-to-face) provides modest but statistically significant benefit in sustaining weight loss compared to self-directed control over 30 months.

To maintain weight loss, schedule brief monthly check-ins with a coach, doctor, or support group. These should be short (5-15 minutes) and focus on reviewing progress, addressing barriers, and reinforcing goals. This external accountability significantly reduces the amount of weight regained compared to trying to maintain weight loss entirely on your own.

Age-related skeletal muscle atrophy and loss of motor units are inevitable biological processes that begin around age 50, but their functional impact (weakness, frailty) can be significantly slowed or ameliorated through well-designed resistance training programs.

If you are over 75 and have been sedentary, starting a supervised resistance training program at least three times a week can significantly improve your muscle mass, strength, and power. The program should progressively increase the load as you get stronger and include different types of muscle contractions. While this won't stop aging entirely, it can dramatically slow down the loss of function and help prevent frailty.

Gradual weight reduction through diet, with or without exercise, improves serum liver enzymes, reduces hepatic fatty infiltration, decreases hepatic inflammation, and reduces fibrosis levels in NAFLD patients.

Focus on gradual weight loss through dietary changes and/or exercise. You do not need to achieve extreme weight loss or intense exercise levels to see benefits; even minimal exercise below obesity management recommendations can improve hepatic fatty infiltration. This approach addresses the root metabolic drivers of NAFLD.