Browse the evidence

Daily supplementation with 650 mg of a proprietary blend of Sphaeranthus indicus and Mangifera indica extracts (LI12542F6) for 56 days significantly increases muscle strength, endurance, and lean mass in young, recreationally active males undergoing resistance training.

If you are a young male who lifts weights regularly, taking 650 mg of this specific herbal blend (LI12542F6) daily for about 8 weeks, alongside your normal training, may help you lift heavier weights and last longer on cardio compared to taking a placebo. It also appeared to increase lean muscle mass and improve hormone profiles (higher testosterone, lower cortisol) without causing side effects in this study.

Distributing protein evenly across the day (0.4g.kg per meal, minimum 4 meals) optimizes muscle protein synthesis, recovery, and adaptation in rugby players compared to disproportionate intake.

To maximize muscle growth and recovery, eat 0.4 grams of protein per kilogram of your body weight at four different meals. For a 90kg player, that is 36g of protein at breakfast, lunch, dinner, and a snack. This keeps your body in an anabolic state throughout the day. If you struggle to eat enough, use protein supplements, especially after training.

Subcutaneous semaglutide (starting 0.25 mg, titrated to 1 mg weekly) significantly reduces body weight and HbA1c in patients with type 2 diabetes, with maximal efficacy observed when combined with lifestyle modifications (diet and exercise).

If you have Type 2 Diabetes, semaglutide (Ozempic) is an effective tool for losing weight and lowering blood sugar. To get the best results, take it as prescribed (starting low and building up) and combine it with a healthy diet and regular exercise. Be aware that stomach issues like nausea are common reasons people stop taking it, so talk to your doctor about managing these side effects to stay on the medication.

Semaglutide (both injectable and oral formulations) induces significant weight loss and maintains weight loss over 12-24 months in patients with type 2 diabetes and obesity/overweight.

If you have type 2 diabetes and are overweight or obese, semaglutide (either as a weekly injection or daily pill) can help you lose a significant amount of weight and keep it off for at least a year. It works best when combined with a moderate calorie-reduced diet and regular walking. Both forms are effective, so you can choose based on your preference for injections vs. pills.

Once-weekly subcutaneous TG103 injection (15.0–30.0 mg) produces statistically significant weight loss in overweight or obese adults without diabetes, with a safety profile characterized by mild, dose-dependent gastrointestinal adverse events.

TG103 is a once-weekly injection that helps overweight or obese adults lose about 5-7% of their body weight over 12 weeks without needing diet changes. The main side effects are mild stomach issues like nausea or diarrhea, which usually get better over time. It appears safe for people without diabetes, but you should discuss the risks and benefits with a doctor.

Higher dietary protein intake is significantly associated with higher Phase Angle (PhA) in athletes, independent of fat-free mass, sex, and age.

If you are an athlete, ensure your daily protein intake is sufficient (likely >1.2 g/kg/day, with higher intakes up to ~1.8-2.1 g/kg/day potentially offering higher Phase Angle benefits). Focus on high-quality protein sources like meat and eggs, as these were specifically linked to better Phase Angle values independent of total calories or muscle mass. This suggests that optimizing protein intake supports cellular health and muscle integrity, which can be monitored via Phase Angle.

Whey protein supplementation (30g/day for 8 weeks) preserves fat-free mass and reduces fat mass more effectively than maltodextrin in women 18-24 months post-bariatric surgery.

If you had bariatric surgery recently, standard protein intake might not be enough to keep your muscle while losing fat. Adding 30g of whey protein daily for at least two months can help you lose more fat and keep more muscle than just eating your regular diet, even if your total protein grams look similar to others.

High-intensity behavioral therapy (IBT) delivered in primary care settings produces clinically significant weight loss and improvements in metabolic markers (HbA1c, blood pressure).

To manage weight effectively in primary care, engage in a structured behavioral therapy program that includes regular counseling, nutrition education, and goal setting. The program described offers 26 sessions over a year, combining individual and group visits. While financial barriers exist, the health benefits, including weight loss and improved blood pressure and blood sugar, make it a viable option for those who can access it.

CT-388, a once-weekly signaling-biased dual GLP-1/GIP receptor agonist, produces clinically meaningful weight loss (4.7% to 8.0% over 4 weeks) and improved glycemic control in participants with overweight or obesity, with a safety profile consistent with other incretin-based therapies.

CT-388 is a once-weekly injection that helps people with overweight or obesity lose weight (4.7% to 8.0% in 4 weeks) and improves blood sugar control. It is generally well-tolerated, with most side effects being mild or moderate. This makes it a promising option for treating obesity and type 2 diabetes, though long-term data is still needed.

GZR18, a GLP-1 receptor agonist administered once-weekly or bi-weekly, induces robust body weight reductions (up to 17.8%) and improves metabolic parameters in Chinese adults with overweight or obesity.

GZR18 is a once-weekly or bi-weekly GLP-1 injection that helps overweight or obese Chinese adults lose significant weight (up to 17.8%) and improve metabolic health. It is designed to minimize side effects like nausea, making it a potentially tolerable option for those who struggle with frequent injections or severe gastrointestinal issues from other GLP-1 drugs. Consult a doctor to see if it's appropriate for you.

Telemedicine-based health coaching delivered via videoconferencing induces significantly greater weight loss and improves insulin sensitivity (HOMA-IR) compared to in-person coaching or no coaching in obese adults.

If you are obese and struggle with weight loss, try a telemedicine health coaching program that uses weekly video calls and remote monitoring (scales/step counters). This approach may be more effective than in-person visits because it removes travel barriers, leading to better attendance and greater weight loss.

Telemedicine-based health coaching significantly increases daily physical activity (steps/day) compared to in-person coaching and no coaching.

Use a telemedicine coaching program that tracks your steps and sets weekly physical activity goals. This method helps you stay active by providing regular feedback and support without the hassle of traveling to appointments.

Phentermine monotherapy produces significantly higher rates of ≥5% weight loss compared to other anti-obesity medications (phentermine/topiramate, liraglutide, naltrexone/bupropion, lorcaserin, orlistat) over a 6-month period.

If you are struggling with obesity and lifestyle changes alone haven't worked, phentermine (up to 37.5mg daily) combined with a structured diet and exercise program is likely to produce better weight loss results than other common prescription weight loss drugs over a 6-month period. Ensure you are monitored by a doctor to manage any side effects.

A structured, virtual, community-based lifestyle intervention using meal replacements and behavioral support achieves weight loss (14-16%) and type 2 diabetes remission (43%) comparable to GLP-1 receptor agonist therapies.

To achieve significant weight loss and potentially reverse type 2 diabetes, consider a structured program that combines a temporary period of meal replacements with long-term behavioral support. Look for programs that offer frequent check-ins, community support, and a clear plan for transitioning back to regular food. This approach can be as effective as newer weight-loss drugs for many people, especially when sustained over 18 months.

An individualized dietary intervention combining energy-restricted meal plans with group-based behavioral support and close monitoring achieves significant, sustained weight loss in postmenopausal women with overweight.

For postmenopausal women with overweight, sustainable weight loss is best achieved through a personalized diet plan that respects your food preferences, rather than a generic diet. This plan should include a moderate caloric deficit (approx. 750 kcal/day), potentially using meal replacements initially, and crucially, requires strong social support through group sessions and regular check-ins with a nutritionist to maintain motivation and address challenges like shake fatigue.

A 12-week comprehensive obesity management program combining nutritional education, personalized coaching, and plant-derived food supplements (PDFS) significantly reduces body weight, fat mass, and abdominal circumference in obese subjects compared to a control group receiving only medical observation.

To lose weight effectively, combine a structured, low-calorie diet with regular professional coaching and specific plant-based supplements over 12 weeks. This holistic approach addresses not just calories but also behavior and metabolic markers, leading to significant fat loss and improved health metrics compared to self-managed or medical-observation-only approaches.

Personalized coaching within the program significantly improves behavioral parameters, including quality of life, nutritional habits (Nutriscore), and motivation to change (Prochaska Di Clemente Scale), compared to medical observation alone.

Sustainable weight loss requires behavioral support. Regular coaching improves quality of life, nutritional awareness, and motivation, which are critical for maintaining weight loss.

Periodization, defined as the systematic modulation of training variables (volume, intensity, density) over time, is necessary to direct specific physiological adaptations and optimize performance, whereas unstructured or constant loading leads to suboptimal results and increased injury risk due to fatigue.

Do not train at the same intensity and volume every day. Structure your training into phases that vary these loads (periodization) to manage fatigue and ensure you peak when it matters. Constant high effort leads to injury and stagnation; structured variation leads to adaptation.

Adherence to the DASH dietary pattern significantly reduces the incidence of cardiovascular disease, coronary heart disease, stroke, and type 2 diabetes in prospective cohort studies, and improves cardiometabolic risk factors (blood pressure, lipids, HbA1c, body weight) in controlled trials.

Adopt the DASH dietary pattern by prioritizing fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fats, red meat, and added sugars. This approach is strongly associated with lower risks of heart disease, stroke, and diabetes, as well as improved blood pressure and weight management.

Higher dietary fibre intake reduces body weight, BMI, and waist circumference, and improves blood lipid profiles (total cholesterol, LDL, triglycerides) in adults with diabetes.

Eating more fibre can help you lose a small amount of weight and improve your cholesterol levels, even if you don't try to eat less. This is a sustainable way to improve your overall metabolic health.

Maintaining adequate energy availability (≥45 kcal·kg LBM⁻¹·day⁻¹) is essential to prevent stress fractures and optimize bone health in athletes, as low energy availability directly reduces bone formation and increases bone resorption.

To prevent stress fractures, ensure your daily energy intake relative to your lean body mass is at least 45 kcal per kg of lean body mass. If you struggle to hit this number due to high training loads, consider cycling your energy intake: maintain higher availability during training blocks and strategically lower it only during specific race-weight phases, but never chronically below this threshold.

Supplementation with 15g of gelatin or hydrolyzed collagen, combined with vitamin C, 1 hour before tendon-loading exercise, significantly increases tendon collagen synthesis and may reduce injury risk.

If you are prone to tendon issues (like patellar or Achilles tendinopathy), try consuming 15g of gelatin or hydrolyzed collagen mixed with 50mg of Vitamin C one hour before your tendon-loading exercises (like jumping or sprinting). This specific timing and combination has been shown to double tendon collagen synthesis compared to placebo.

Increasing dietary protein to 2.3 g/kg body mass during energy restriction helps attenuate the loss of lean body mass in injured athletes.

If you are injured and need to reduce calories to avoid gaining fat, do not cut protein. Instead, increase your protein intake to 2.3 grams per kilogram of body weight daily. This helps protect your muscle mass while you heal.

Weight loss interventions, including lifestyle changes and bariatric surgery, reduce blood pressure, glomerular hyperfiltration, and proteinuria in obese patients with CKD.

If you are overweight and have early kidney disease or diabetes, losing weight through diet and exercise can significantly lower your risk of developing kidney failure. This is achieved by reducing the workload on your kidneys. However, if you have advanced kidney disease, weight loss decisions must be made carefully with your doctor, as your body may need extra reserves to fight illness.