Browse the evidence

In resistance-trained individuals, increasing proximity-to-failure (moving from 3-RIR to 1-RIR to Failure) linearly increases acute neuromuscular fatigue and negative perceptual responses, with males exhibiting greater fatigue than females when training to failure.

If you are resistance-trained, you do not need to train to absolute failure on every set. Stopping 1-3 reps before failure (RIR) significantly reduces acute neuromuscular fatigue and negative feelings (discomfort, soreness) compared to going to failure, while likely preserving similar training stimulus. This can improve your adherence and recovery, especially if you are male, as males showed greater fatigue at failure than females.

Higher circulating levels of marine omega-3 polyunsaturated fatty acids (EPA and DHA) are associated with a significantly lower risk of total and ischemic stroke, with no increased risk of hemorrhagic stroke.

Aiming for higher blood levels of EPA and DHA (specifically an omega-3 index of 8% or higher) is associated with a lower risk of stroke. This can be achieved through dietary intake of 1-2 seafood meals per week or supplementation with approximately 1000-1600 mg/day of EPA+DHA, depending on your baseline levels.

GLP-1 analog treatment (semaglutide and liraglutide) reduces short-term appetite, decreases energy intake, and lowers preference for energy-dense foods (high-fat, sweet, and salty) during the weight loss phase, primarily through mechanisms involving delayed gastric emptying and interaction with brain reward pathways.

GLP-1 medications like semaglutide and liraglutide reduce hunger and change food preferences, particularly reducing cravings for high-fat and sweet foods, during the initial 12-18 months of treatment. This leads to significant weight loss (up to 15%). Side effects like nausea are common but can be managed by starting with lower doses and increasing slowly.

Transdermal estrogen therapy (100 µg/day) combined with 12 weeks of progressive resistance training significantly amplifies skeletal muscle mass gains (quadriceps cross-sectional area and whole-body fat-free mass) in early postmenopausal women compared to resistance training with placebo.

If you are an early postmenopausal woman struggling to build muscle despite consistent resistance training, discuss transdermal estrogen therapy with your doctor. This study suggests that adding 100 µg/day of transdermal estradiol to your routine can nearly double your muscle mass gains compared to training alone. This is not a magic bullet but a hormonal optimization that may be particularly relevant if you are in the first 5 years post-menopause.

Using a carbohydrate-to-fiber ratio of 10:1 or a combined 10:1 carb:fiber and 1:2 fiber:free sugar ratio effectively identifies carbohydrate-rich processed products with superior nutritional profiles, including lower calories, fat, and sodium, and higher protein, fiber, and micronutrients.

When choosing processed carbohydrate-rich foods like bread, cereal, or snacks, look for products that have at least 1 gram of fiber for every 10 grams of total carbohydrate. This '10:1' ratio is a practical, validated way to identify products with lower calories, less fat, and more beneficial nutrients like protein and minerals. Avoid relying solely on terms like 'whole grain' or 'multigrain,' as these can mask high sugar and calorie content.

GLP-1 receptor agonists improve liver health in patients with metabolic dysfunction-associated steatotic liver disease (MASLD) by reducing liver fat content, liver stiffness, and liver enzymes (ALT, AST).

If you have fatty liver disease (MASLD) along with diabetes or obesity, GLP-1 medications can help reduce fat in your liver, lower liver enzymes, and improve liver stiffness, potentially slowing or reversing liver damage.

Higher dietary protein intake (1.2-1.5 g/kg/day) combined with adequate calcium intake is associated with lower hip fracture risk and improved bone mineral density in older adults, whereas high protein with low calcium may increase fracture risk.

Aim for 1.2-1.5 grams of protein per kilogram of body weight daily, ensuring you also consume 1000-1200 mg of calcium. This combination protects against hip fractures and preserves muscle mass. Do not restrict protein out of fear of bone loss; instead, ensure your calcium intake is sufficient to support the protein.

High visit-to-visit body weight variability (BWV) significantly increases the risk of cardiovascular complications and all-cause mortality in patients with type 2 diabetes, independent of mean body weight or traditional risk factors.

If you have type 2 diabetes, keeping your weight stable is as important as losing it. Frequent weight cycling (yo-yo dieting) significantly increases your risk of heart attack, stroke, and death. Work with your healthcare provider to choose a weight management strategy that you can maintain long-term without significant fluctuations, rather than pursuing aggressive, unsustainable weight loss cycles.

Interrupting prolonged sitting with frequent, low-volume activity breaks (3 minutes of low-to-moderate activity every 30 minutes) significantly lowers fasting glucose and daily glycemic variability in adults with obesity, but does not improve overall glucose tolerance.

If you have obesity and sit for long periods, try breaking your sitting every 30 minutes with just 3 minutes of light activity (like walking or squats). This simple habit can lower your fasting blood sugar and reduce glucose spikes throughout the day. However, do not expect this alone to fix your overall glucose tolerance; you likely need more volume or intensity of activity for broader metabolic improvements.

A self-selected diet low in greenhouse gas emissions (CO2e) provides comparable nutrient intake to a high-emit diet and adheres to Nordic Nutrition Recommendations for most nutrients, with the exception of fiber, folate, and vitamin D.

You can lower your diet's carbon footprint without sacrificing nutrition. Focus on reducing high-emission foods like beef and increasing plant-based options like vegetables, fruits, and whole grains. This approach keeps your nutrient intake comparable to a standard diet, though you may need to pay attention to fiber, folate, and vitamin D sources as these were lower in the lowest-emission groups.

Adherence to Nordic Nutrition Recommendations is high in low-emission diets, but specific micronutrients (fiber, folate, vitamin D) remain below recommended levels regardless of emission level.

While low-emission diets are generally nutritious, you must actively ensure you meet fiber, folate, and vitamin D targets. Since these were not met even in the lowest-emission groups, consider incorporating fiber-rich plant foods, folate-rich vegetables/legumes, and fortified foods or supplements for Vitamin D, especially if you are in a region with limited sun exposure.

Among GLP-1RAs, Dulaglutide has the lowest risk of causing intolerable gastrointestinal adverse reactions, while Semaglutide and Liraglutide have the highest risk.

If you are experiencing intolerable gastrointestinal side effects on one GLP-1RA (like Semaglutide or Liraglutide), switching to Dulaglutide may reduce these side effects, as it has the lowest risk of intolerable GI reactions among the studied agents.

Lipase inhibitors (orlistat and cetilistat) reduce weight by inhibiting fat absorption, but are associated with gastrointestinal side effects and are less effective in patients with diabetes.

Orlistat is a daily pill that blocks fat absorption. It is taken with meals containing fat. It can cause gastrointestinal side effects like oily stools. It is not effective for patients with diabetes.

Tirzepatide, a dual GIP/GLP-1 receptor agonist, produces dose-dependent weight loss and glycemic control, often superior to other GLP-1 agents.

Tirzepatide is a once-weekly injection that helps with weight loss and blood sugar. It works by targeting two hormones. Higher doses lead to more weight loss. It is an option if other GLP-1 drugs are not enough.

Fixed-ratio combinations of GLP-1 receptor agonists and basal insulin provide superior glycemic control and weight loss compared to insulin alone, without increasing hypoglycemia risk.

If you need insulin for diabetes, adding a GLP-1 drug might help you control your blood sugar better without gaining weight. It's a single injection that combines both medications.

Soy protein supplementation improves exercise performance, particularly in high-intensity, high-speed, and endurance activities, by delaying fatigue and improving isometric strength.

If you are an athlete, soy protein can help you perform better. It improves endurance, speed, and delays fatigue. It is particularly beneficial after strenuous exercise or muscle damage. You can use it to boost your performance without relying solely on animal proteins or other supplements.

High consumption of ultra-processed foods (UPFs) is associated with a significantly increased risk of colorectal and breast cancer, with a 10% increase in UPF intake linked to a 4% higher risk of colorectal cancer.

Limit your intake of ultra-processed foods (UPFs), defined by the NOVA classification system as industrial formulations with little whole food content. This meta-analysis links high UPF consumption to increased risks of colorectal and breast cancer. For every 10% increase in UPF intake, colorectal cancer risk rises by 4%. Focus on whole or minimally processed foods to reduce this risk.

Resistance training (RT) and aerobic training (AT) induce distinct molecular signaling pathways in skeletal muscle, with RT primarily activating mTORC1 to drive myofibrillar hypertrophy and AT primarily activating AMPK to drive mitochondrial biogenesis.

If your goal is to build muscle size, focus on resistance training to activate the mTOR pathway. If your goal is to improve cardiovascular endurance and mitochondrial function, focus on aerobic training to activate the AMPK pathway. Doing both simultaneously may blunt specific adaptations due to the 'interference effect' where AMPK suppresses mTOR signaling.

Repeated (chronic) application of post-exercise cooling blunts muscle strength adaptations and decreases fatigue resistance following resistance training interventions.

If your goal is to build maximum strength over months, avoid using cold water immersion after every resistance training session. It may prevent you from gaining as much strength as you could have. Save the cold plunge for endurance events in the heat or for specific early recovery needs.

Glucagon receptor activation in triple agonists increases energy expenditure and lipid oxidation, contributing to weight loss without causing hyperglycemia when combined with GLP-1 and GIP.

The addition of glucagon receptor activation in triple agonists helps burn more energy and fat, contributing to weight loss without raising blood sugar, thanks to the balancing effects of GLP-1 and GIP.

Genetic variants that increase skeletal muscle expression of the mitochondrial supercomplex assembly factor COX7A2L are causally associated with improved cardiorespiratory fitness, lower body fat, and increased energy expenditure in humans and mice.

Your genetic makeup influences your mitochondrial efficiency and cardiorespiratory fitness. While you cannot change your DNA, recognizing that some individuals have a genetic advantage in fat oxidation and VO2max can help tailor expectations. Focus on consistent aerobic training to maximize your genetic potential, as even small genetic advantages in COX7A2L expression correlate with better fitness outcomes.

Consumption of saturated fatty acids (SFA) increases large, buoyant LDL particle mass and decreases small, dense LDL (sdLDL) particles compared to unsaturated fats or carbohydrates.

If you consume saturated fats, they tend to make your LDL particles larger and less dense compared to unsaturated fats or carbohydrates. While this lowers total LDL cholesterol, it may also increase small, dense LDL particles in some individuals, which are more strongly linked to heart disease risk. The net effect on cardiovascular risk is complex and depends on the overall dietary pattern.

Replacing saturated fatty acids with polyunsaturated fatty acids (PUFA) or monounsaturated fatty acids (MUFA) decreases total LDL cholesterol but may increase small, dense LDL particles or have no effect on LDL particle size.

Replacing saturated fats with unsaturated fats (like olive oil or nuts) lowers total LDL cholesterol, which is generally beneficial. However, this shift may also increase small, dense LDL particles in some individuals, which are more strongly linked to heart disease. The net effect on cardiovascular risk is complex and depends on the overall dietary pattern.

Plyometric jump training induces small to moderate skeletal muscle hypertrophy in healthy individuals, with larger effects observed in non-athletes compared to athletes and greater hypertrophy in knee extensors compared to plantar flexors.

If you want to build muscle without heavy weights, incorporate plyometric jumps (like squat jumps or box jumps) into your routine. Aim for about 2 sessions per week, with each session lasting around 30 minutes. You don't need to be an athlete to see results; in fact, beginners (non-athletes) may see larger muscle growth than experienced athletes. Focus on exercises that involve jumping, as these can effectively increase muscle size, particularly in the legs.