Browse the evidence

Restoring adequate dietary energy intake is the primary driver for increasing serum somatomedin-C (IGF-1) levels after fasting, whereas protein intake alone is insufficient to sustain this increase without sufficient calories.

If you are recovering from a period of fasting, crash dieting, or low-calorie intake, simply eating more protein will not immediately restore your body's natural growth hormone signaling (IGF-1). You must first restore your total caloric intake to normal levels. Energy availability is the primary switch that allows your body to resume normal production of growth factors, regardless of protein intake.

Aerobic exercise consistently increases HDL-C levels (including protective HDL2-C subfractions) and reduces triglycerides, serving as a viable non-pharmacological intervention for dyslipidemia.

Commit to aerobic exercise at least 3 times a week for 30-45 minutes. You do not need to lose weight for this to improve your HDL (good cholesterol). Moderate intensity is sufficient for most people, though higher intensity may be needed for specific triglyceride goals in some cases.

Aerobic exercise significantly reduces arterial stiffness, as measured by pulse wave velocity (PWV) and augmentation index (AIx), with greater benefits observed at higher exercise intensities and in individuals with pre-existing arterial stiffness.

To improve arterial stiffness, prioritize aerobic exercise. Aim for moderate-to-high intensity (around 74% of your max heart rate) for about 40 minutes, 3 times a week. If you already have stiff arteries, higher intensity aerobic exercise will provide even greater benefits. Resistance training alone or combined with aerobic exercise did not show significant improvements in arterial stiffness in this review.

GLP-1 receptor agonists (e.g., liraglutide) produce significant weight loss (up to 10 kg) in humans, primarily by reducing energy intake and increasing energy expenditure, and are currently the most promising pharmacological class for treating obesity.

GLP-1 medications like liraglutide are effective for weight loss, potentially reducing body weight by up to 10 kg over two years. They work by mimicking gut hormones that signal satiety. While they are currently used for diabetes, higher doses are being tested for obesity. Consult a doctor to see if this treatment is appropriate for your specific health profile.

Physical activity prevents the age-associated increase in intramuscular adipose tissue (IMAT) and preserves strength, independent of changes in muscle mass.

Engaging in regular physical activity is a proven strategy to prevent the accumulation of fat within muscles (myosteatosis) as you age. This preservation of muscle quality helps maintain strength and mobility, even if overall muscle size decreases slightly.

Vigorous aerobic exercise performed habitually reduces the incidence of coronary heart disease and total mortality, but only if the exercise exceeds a specific intensity threshold (e.g., >6 METs or >65% max oxygen uptake); non-vigorous high-volume physical activity provides no such protection.

To protect your heart, you must exercise vigorously enough to significantly raise your heart rate and breathing (e.g., fast walking >4mph, vigorous sports, or cycling) on a regular, habitual basis. Simply being 'active' or burning many calories through low-intensity tasks (like gardening or light walking) will not reduce your risk of coronary heart disease. The protection is specific to the intensity and the continuity of the effort.

Subcutaneous self-administration of oxyntomodulin (400 nmol, three times daily, 30 minutes before meals) for 4 weeks significantly reduces body weight in overweight and obese subjects by reducing energy intake without altering subjective food palatability.

For overweight or obese individuals, a 4-week trial of subcutaneous oxyntomodulin (400 nmol, 3x daily before meals) can lead to significant weight loss (~2.3 kg) by reducing food intake without making food taste worse. While injections are required and nausea is a potential side effect (manageable by dose adjustment), compliance was high in this study. This suggests that mimicking natural satiety hormones is a viable, specific anti-obesity strategy compared to broader neurotransmitter drugs.

Long-term creatine supplementation (20g/day loading followed by 5g/day maintenance) combined with resistance training significantly enhances muscle strength gains, intermittent exercise capacity, and fat-free mass compared to resistance training alone in sedentary females.

If you are new to resistance training, adding 5 grams of creatine monohydrate daily to your routine will help you build more muscle and strength than training alone. You do not need to do a high-dose loading phase; just take 5 grams every day. This benefit is seen in both men and women, though this specific study focused on sedentary young women.

Vigorous physical activity (VPA) provides significantly larger risk reductions for type 2 diabetes per unit of energy expenditure (MET h/week) compared to moderate or low-intensity activity.

If you can tolerate it, incorporating vigorous activity (like running or fast cycling) into your routine provides even greater diabetes protection per hour than moderate walking. However, moderate activity is still highly effective.

Pedometer-based walking interventions without dietary changes result in modest weight loss (pooled mean -1.27 kg) in sedentary, overweight or obese adults, with greater weight loss associated with longer intervention duration.

Start a pedometer-based walking program with a goal of increasing your daily steps. You can expect to lose about 1 kg over several months if you don't change your diet. To lose more weight, consider adding a dietary component. Focus on consistency and setting realistic goals to avoid disappointment.

Supplementing with 15.75 g/day of creatine monohydrate combined with glucose, taurine, and electrolytes for 28 days significantly increases fat/bone-free mass, total lifting volume, and early-phase sprint performance in well-trained athletes undergoing resistance training.

If you are a trained athlete doing heavy resistance and sprint training, taking 15.75 grams of creatine monohydrate daily along with 99 grams of glucose, 3 grams of taurine, and specific electrolytes for 4 weeks can help you build more lean muscle and lift more weight or sprint better than if you took the glucose/taurine/electrolytes alone. This regimen was shown to be safe over this period.

Reallocating 30 minutes per day of sedentary time to moderate-to-vigorous physical activity (MVPA) yields the most potent improvements in cardiovascular disease risk biomarkers, including significant reductions in waist circumference, triglycerides, and insulin, and increases in HDL cholesterol and insulin sensitivity.

To improve your heart health and metabolic markers, swap 30 minutes of sitting for 30 minutes of brisk walking, jogging, or similar moderate-to-vigorous activity. This swap is more effective for lowering insulin and triglycerides than swapping that time for light activity or sleep.

Significant weight loss in morbidly obese patients induces a decrease in circulating inflammatory proteins CRP and IL-6, which is associated with an improvement in insulin resistance.

For morbidly obese individuals, significant weight loss—whether through surgical intervention or substantial lifestyle changes—can significantly reduce chronic inflammation (measured by CRP and IL-6). This reduction in inflammation is linked to improved insulin sensitivity, suggesting that weight loss is a critical step in mitigating cardiovascular and metabolic risks associated with obesity.

Supplementation with 20 g/day of inulin-propionate ester (IPE) or inulin for 42 days improves insulin sensitivity in adults with overweight and obesity compared to cellulose.

If you have overweight or obesity, adding 20 grams daily of either inulin or inulin-propionate ester (IPE) to your diet for about six weeks can improve how your body handles insulin compared to eating non-fermentable fiber. You can split the dose into two 10-gram servings mixed into your food. While both work similarly for insulin sensitivity, IPE specifically reduces inflammatory markers, whereas inulin changes gut bacteria differently. Consult your doctor before starting, especially if you have existing digestive conditions.

Resistance exercise induces the expression of PGC-1α4, a splice variant that promotes muscle hypertrophy by inducing IGF1 and repressing myostatin, whereas endurance exercise does not significantly induce this variant.

If your goal is to increase muscle size (hypertrophy), prioritize resistance training (heavy loads, fewer reps). This specific type of exercise triggers the PGC-1α4 pathway, which boosts growth factors like IGF1 and reduces muscle inhibitors like myostatin. Endurance exercise does not trigger this specific growth pathway.

GLP-1 receptor agonists promote weight loss, whereas DPP-4 inhibitors are generally weight-neutral, making GLP-1RAs more suitable for obese T2D patients.

If you have Type 2 Diabetes and struggle with weight, a GLP-1 injection is likely to help you lose weight while controlling blood sugar. You may experience nausea when starting, but this usually improves. DPP-4 inhibitor pills are an alternative if you cannot tolerate injections or side effects, but they will not help with weight loss.

Lifestyle modifications, specifically weight loss of 5-10% combined with regular exercise (150 min moderate or 75 min vigorous per week) and a diet rich in fiber/low in saturated fats and high-glycemic carbohydrates, are the preferred first-line therapy for managing Polycystic Ovary Syndrome (PCOS) symptoms and restoring ovulation.

For PCOS management, prioritize lifestyle changes over medication initially. Aim to lose 5-10% of your body weight through calorie restriction and a diet high in fiber and low in saturated fats and high-glycemic carbs. Incorporate 150 minutes of moderate or 75 minutes of vigorous exercise weekly. This approach is clinically proven to restore regular menstruation and reduce metabolic risks.

GLP-1 receptor agonists (GLP-1RAs) such as liraglutide and exenatide effectively treat Type 2 Diabetes by enhancing insulin secretion and inducing weight loss, serving as a pharmacological alternative to bariatric surgery.

If you have Type 2 Diabetes and struggle with weight, GLP-1 medications like liraglutide or exenatide are proven to help your body produce more insulin and lose weight. They are a viable alternative to bariatric surgery, offering similar benefits without the surgical risks. Consult your doctor to see if this class of medication is appropriate for you.

Post-bariatric patients should target a minimal protein intake of 60 g/day up to 1.5 g/kg ideal body weight per day, utilizing liquid protein supplements (30 g/day) in the early post-operative period to prevent lean body mass loss and protein malnutrition.

After bariatric surgery, your body needs more protein to keep your muscle while you lose fat. Because solid protein foods might upset your stomach early on, use liquid protein supplements (about 30g daily) to help you hit your target of 60g to 1.5g per kg of your ideal body weight each day. This protects your muscle mass during rapid weight loss.

Regular physical activity, specifically moderate aerobic activity (150-300 min/week) combined with strength training (2-3 times/week), is a critical factor for weight maintenance and maximizing weight loss after bariatric surgery.

To keep the weight off after surgery, make exercise a habit. Aim for at least 150 minutes of moderate aerobic activity (like brisk walking) each week, working up to 300 minutes if possible. Add strength training 2-3 times a week to build muscle. Start these activities as soon as your doctor says it's safe after your operation.

Long-term mineral and multivitamin supplementation should be prescribed to every bariatric patient according to the procedure, with periodic laboratory surveillance to individualize supplementation based on demonstrated deficiencies.

Take your prescribed multivitamins and minerals every day for the rest of your life after surgery. The type and dose depend on your surgery. Get regular blood tests to check your levels, and adjust your supplements based on those results. This prevents serious health problems like anemia and bone loss.

Consumption of whole yellow pea flour or fractionated pea flour (hulls) reduces postprandial glucose and insulin responses and improves insulin resistance (HOMA-IR) compared to wheat flour controls.

To improve insulin sensitivity and manage blood sugar, substitute some wheat flour with whole yellow pea flour or pea hull fiber in your baking and cooking. Studies show that replacing wheat with pea flour (providing ~50g of carbs from the pea source) significantly lowers post-meal insulin and glucose spikes compared to wheat flour. This is particularly beneficial for those who are overweight or have high cholesterol.

Brief intense interval exercise (four 30-second all-out cycling bouts with 4-minute rest) activates AMPK and p38 MAPK signaling and increases PGC-1α mRNA expression in human skeletal muscle, inducing metabolic remodeling similar to endurance training without activating hypertrophy pathways.

To trigger metabolic adaptations typically associated with long endurance sessions, you can perform four 30-second all-out cycling sprints with 4 minutes of rest between each. This 14-minute session significantly increases the expression of PGC-1α, a key regulator of mitochondrial biogenesis, without activating muscle growth pathways. This suggests that low-volume, high-intensity interval training is an efficient strategy for improving metabolic health and oxidative capacity.

Bariatric surgery (RYGB, SG, BPD) causes significant long-term nutritional deficiencies (iron, B12, Vitamin D, calcium, protein) due to anatomical bypass and malabsorption, necessitating lifelong monitoring and supplementation.

If you have had bariatric surgery, you must commit to lifelong blood tests and taking specific supplements (iron, B12, Vitamin D, Calcium) as prescribed. Your body can no longer absorb nutrients efficiently, and skipping supplements risks permanent damage like anemia or bone loss.