Browse the evidence

Ultra-marathon runners should consume 40-70 kcal/kg/day of energy and 5-8 g/kg/day of carbohydrates during training to maintain energy balance and support high-volume adaptation.

If you are training for an ultra-marathon, you need to eat significantly more than you think. Aim for 40-70 calories per kilogram of body weight every day, and ensure 5-8 grams of carbohydrates per kilogram. This is not optional; it is required to support your training volume and prevent injury or illness. Use liquid calories and energy-dense foods to manage the volume.

During ultra-marathon races, athletes should consume 30-50 g/h of carbohydrates and 5-10 g/h of protein to maintain performance and reduce muscle damage.

During your race, aim for 30-50 grams of carbohydrates and 5-10 grams of protein every hour. This helps maintain energy and reduces muscle damage. If you struggle with stomach issues, practice this during training by gradually increasing your intake. Use multiple transportable carbohydrates (glucose + fructose) to maximize absorption.

Hydration strategies for ultra-marathons should include 450-750 ml/h of fluid with 500-700 mg/L of sodium to prevent hyponatremia, especially in hot conditions.

Drink 450-750 ml of fluid per hour, ensuring it contains 500-700 mg of sodium per liter. This is crucial in hot weather to prevent hyponatremia. Use sports drinks or electrolyte tablets. Monitor your body weight loss and urine color to guide your intake.

Regular aerobic exercise significantly improves cardiac function and reduces blood pressure in patients with cardiovascular disease and hypertension.

If you have high blood pressure or heart issues, start with moderate aerobic exercise like brisk walking or cycling. Aim for 3-5 days a week, doing 20-60 minutes at a time. Keep the intensity at 50-80% of what you can tolerate. This routine can lower your blood pressure by 5-17 mmHg, which is comparable to some medications. Always consult your doctor before starting.

Post-bariatric physical activity adherence is significantly improved when interventions utilize low-impact modalities (aqua sports, walking, cycling) delivered in small groups (6-10 people) within a stigma-free environment, as opposed to standard gym settings.

If you have had bariatric surgery, do not force yourself into a standard commercial gym if it makes you anxious. Look for or request small group sessions (6-10 people) focusing on low-impact activities like swimming, walking, or cycling. This environment reduces the fear of judgment and is more likely to help you stick with exercise long-term.

Powerlifters can achieve meaningful increases in 1-repetition-maximum (1RM) strength using a Minimum Effective Training Dose (METD) consisting of 3-6 working sets of 1-5 repetitions per week at loads >80% 1RM with an RPE of 7.5-9.5.

To build strength efficiently, focus on heavy weights (over 80% of your max) for 1-5 reps. Do 3-6 total working sets per week for each lift (squat, bench, deadlift), spread across 1-3 sessions. Use a perceived exertion scale of 7.5-9.5 (leaving 0.5-2.5 reps in reserve). Stick to this for 6-12 weeks. You can add 1-3 accessory exercises at moderate intensity (RPE 7-9) for 6-10 reps if needed.

Tirzepatide induces rapid, clinically significant weight loss and fat mass reduction within 30 days while preserving fat-free mass in adults with overweight or obesity.

If you are starting tirzepatide for obesity, expect to lose about 4 kg in the first month, mostly from fat stores rather than muscle. This happens even if you are still in the early dose-escalation phase. Adhering to the prescribed lifestyle changes (Mediterranean diet and walking) is part of the protocol, but the drug itself drives significant early fat loss. This rapid initial response can help maintain motivation for long-term treatment.

Treating 50% of moderate- to high-risk obesity patients (Class II and III, excluding diabetes) with 2.4 mg weekly semaglutide plus lifestyle intervention for 68 weeks reduces population prevalence of these obesity classes and yields significant annual societal cost savings.

For healthcare policymakers and insurers, implementing widespread access to 2.4 mg weekly semaglutide for moderate-to-high risk obesity (excluding diabetics) alongside lifestyle programs can significantly reduce the prevalence of severe obesity and save billions in societal costs over time. This requires ensuring affordability and addressing long-term adherence.

GLP-1 agonists (e.g., semaglutide) and abstinence-based dietary interventions (Bright Line Eating) are the most effective non-surgical weight loss methods because they directly target the neurological addiction to ultra-processed foods.

If you struggle with food addiction, standard dieting will likely fail. Consider treatments that address the biological addiction, such as GLP-1 agonists or strict abstinence-based programs like Bright Line Eating, which have shown higher sustained success rates by targeting the root neurological drivers.

Biathletes should consume 6–12 g/kg/day of carbohydrates, adjusted by training intensity, to maintain high carbohydrate availability and support glycogen resynthesis between sessions.

Aim for 6 to 12 grams of carbohydrates per kilogram of body weight every day. Adjust this amount up on heavy training days and down on rest days. Prioritize carbohydrate-rich foods at every meal and use high-carb snacks between sessions to keep your energy stores full.

Biathletes should consume a recovery meal containing approximately 0.3 g/kg of protein and 1.2 g/kg of carbohydrates immediately after key training sessions or races to optimize glycogen resynthesis and muscle repair.

Within 30 minutes of finishing a hard session or race, eat a meal with 0.3 grams of protein and 1.2 grams of carbohydrates per kilogram of body weight. A recovery shake is a convenient option if you can't eat a full meal immediately.

A once-weekly online video bodyweight resistance training program significantly reduces body fat mass and improves muscle strength and quality of life in middle-aged men.

If you are a middle-aged man who finds it hard to find time for exercise, try a 45-minute bodyweight workout once a week. You don't need weights or a gym. Focus on exercises like push-ups, squats, and bridges. Doing this online can help you stay consistent. This approach has been shown to reduce body fat and improve strength and quality of life.

A well-planned vegetarian diet supports muscle hypertrophy and strength gains comparable to omnivorous diets when protein intake (1.6-2.2 g/kg/day) and energy balance are adequately managed.

To build muscle on a vegetarian diet, prioritize getting 1.6 to 2.2 grams of protein per kilogram of body weight daily. Ensure you are eating enough total calories to support your training. Focus on variety—combining legumes, grains, nuts, and seeds—to ensure you get enough leucine and other essential amino acids. This approach supports muscle growth just as effectively as an omnivorous diet.

Exercise programs lasting 4 weeks or longer, performed 3 times per week, with sessions of at least 30 minutes, and utilizing specific local abdominal exercises (such as supine bridge with abdominal drawing-in maneuver) are associated with greater improvements in lateral abdominal muscle (LAM) thickness compared to other prescription variables.

To improve the thickness of your lateral abdominal muscles (Transversus Abdominis and Obliques), focus on quality over quantity. Perform specific exercises that target these muscles, such as a supine bridge combined with an abdominal drawing-in maneuver. Aim for 3 sessions per week, with each session lasting at least 30 minutes. Ensure your program runs for at least 4 weeks to see significant changes. Avoid overtraining these specific muscles with high frequency or excessive volume, as this may not yield better results than a moderate, focused approach.

Measuring Resting Metabolic Rate (RMR) and adjusting caloric goals based on weight loss-induced metabolic adaptations prevents weight loss plateaus and optimizes energy balance.

If you are not losing weight despite following a standard diet, your metabolism may have adapted. Get your Resting Metabolic Rate (RMR) tested using a portable device or metabolic cart. Use this number to calculate a personalized calorie goal that creates a deficit relative to YOUR specific energy needs, not a generic number. Re-test as you lose weight to adjust your plan.

A comprehensive lifestyle intervention combining high-volume supervised exercise (8,000-10,000 steps/day, 6 endurance + 3 resistance sessions/week) and caloric restriction can reverse Type 2 Diabetes and normalize metabolic health in adults with lifestyle-related diseases.

To potentially reverse Type 2 Diabetes or Metabolic Syndrome, you need a high-volume, supervised lifestyle overhaul, not just 'moving more.' This means aiming for 8,000-10,000 steps daily, plus 6 days of moderate cardio and 3 days of resistance training per week, while eating a whole-food diet with a moderate caloric deficit. This approach can normalize blood sugar and allow some people to stop diabetes medications, but it requires significant time and adherence, and medication changes must be managed by a doctor.

Individualized nutrition education and personalized dietary planning significantly improve weight loss, glycemic control, and lipid profiles in type 2 diabetes patients who have not achieved targets through standard group care.

If you have type 2 diabetes and aren't meeting your weight or blood sugar goals with standard advice, ask for a personalized nutrition plan with regular check-ins. This involves working with a dietitian to create a custom diet (likely Mediterranean-style, with controlled calories and macronutrients) and using tools like food diaries to stay on track. Regular support and adjustments are key to success.

For patients with Type 2 Diabetes and BMI ≥35 kg/m², referral to multidisciplinary obesity services or bariatric surgery is clinically indicated and superior to standard specialist diabetes clinic management for achieving glycaemic targets and remission.

If you have Type 2 Diabetes and a BMI over 35, standard medication adjustments are often not enough to reach healthy blood sugar levels. You meet the criteria for bariatric surgery or specialized obesity programs, which are proven to help achieve remission. You should actively ask your specialist for a referral to these services, as they are often under-utilized due to systemic barriers.

Low-carbohydrate diets (LCD) produce greater weight loss and fat mass reduction compared to low-fat diets (LFD) in obese individuals, although both interventions significantly reduce total body mass and BMI.

If you are obese and want to lose weight, a low-carbohydrate diet (limiting carbs to <45% or <40g/day) is likely to yield faster and greater fat loss than a low-fat diet. Focus on reducing high-carb foods while ensuring adequate protein and healthy fats. Be aware of potential side effects like fatigue or constipation initially, and consult a doctor if you have kidney issues.

Focusing on diet quality (logging food categories like fruits, vegetables, whole grains, and limiting red/processed meat and sugary drinks) significantly improves dietary scores and reduces 20-year cardiovascular risk, even without detailed calorie counting or weight loss.

Instead of obsessing over calories, focus on logging your food categories. Aim to increase servings of fruits, vegetables, whole grains, and nuts, while limiting red meat, processed meat, and sugary drinks. Use a simple app to track these categories rather than detailed nutritional breakdowns. This approach reduces the mental burden of tracking and has been shown to significantly improve your diet quality and reduce your 20-year cardiovascular risk, even if you don't lose weight immediately.

High-frequency, interactive telenutrition counseling (weekly video calls plus real-time messaging and group interaction) produces significantly greater weight loss and BMI reduction compared to low-interaction methods (email-only or monitoring-only) over an 8-week period.

If you are using a digital weight loss program, choose one that offers frequent, two-way communication with a dietitian and peers, rather than just a passive tracking tool. The study shows that weekly video calls combined with daily messaging and group support led to more than double the weight loss of email-only programs over 8 weeks. The key is active engagement, not just self-monitoring.

Low-load resistance training (40% 1RM) performed to failure produces significant muscle hypertrophy and strength gains regardless of whether rest intervals are short (30s) or long (150s).

You do not need to rush your rest periods when using lighter weights (40% of your max). Whether you rest 30 seconds or 2.5 minutes between sets, as long as you take the set to failure, your muscle growth and strength gains will be the same. Use the rest time that allows you to maintain good form and feel less fatigued.

Professional supervision is a critical factor for achieving continued body composition improvements in resistance-trained individuals.

To continue making progress after your initial gains, seek professional guidance. If full-time coaching is too expensive, consider lower-cost options like online coaching, periodic in-person sessions, or using self-regulation tools like RPE and RIR to ensure you are training with sufficient intensity and proper programming.

Supervised resistance training is perceived by both trainers and trainees to be significantly more important for injury prevention, technical proficiency, and adherence compared to unsupervised training or training with a partner.

If you are new to resistance training or want to ensure you are performing exercises safely and effectively, seek out a qualified supervisor. The data suggests that supervision significantly improves adherence and reduces injury risk compared to training alone or with a partner. The most valued aspect of supervision is technical coaching.