Browse the evidence

Endurance training prioritizes mitochondrial biogenesis over ribosome biogenesis, potentially interfering with resistance training adaptations through AMPK-mTORC1 signaling competition.

If you want to build muscle and improve endurance, be aware that doing both in the same session can blunt some adaptations. To minimize interference, separate your resistance and endurance workouts by at least several hours, or prioritize resistance training first. Focus on your primary goal; if hypertrophy is key, limit high-volume endurance work.

Low-load resistance training to failure (30% 1RM) can simultaneously increase both ribosome and mitochondrial biogenesis, challenging the strict competition paradigm.

If you cannot lift heavy due to injury or preference, lifting light weights (30% 1RM) to failure for 10 weeks, 3 times a week, can build muscle and mitochondria just as effectively as heavy lifting, provided you go to failure.

Pancreatic lipase inhibitors, specifically Orlistat, reduce obesity by preventing the hydrolysis of dietary triglycerides into absorbable free fatty acids and monoglycerides, thereby reducing caloric intake from fat.

Orlistat works by physically blocking your body from absorbing about 25% of the fat you eat. This leads to weight loss, but it comes with a high likelihood of gastrointestinal side effects like oily stools and gas. To minimize these side effects, you must strictly limit the amount of fat in your diet, particularly with each dose. It is a tool for weight management, not a free pass to eat high-fat foods.

A ketogenic diet causes an upward trend in serum uric acid levels, potentially increasing the risk of gout, requiring increased water intake and possibly sodium bicarbonate to mitigate.

Be aware that starting a ketogenic diet may raise your uric acid levels, which can trigger gout. To mitigate this, drink at least 2 liters of water daily. If you have a history of gout, consult your doctor before starting.

Fasting Mimicking Diets (FMD) and Intermittent Fasting (IF) offer metabolic benefits similar to continuous calorie restriction but with better compliance and potential protective effects against chemotherapy side effects, though long-term weight loss efficacy is modest.

If you struggle with daily calorie counting, try Intermittent Fasting or Fasting Mimicking Diets. They can improve metabolic markers and may protect you during cancer treatment. However, don't expect massive long-term weight loss from IF alone; it's a tool for metabolic health and compliance, not a magic bullet.

Hyperlipidic, high-protein low-carb diets (e.g., Atkins, Paleo) are effective for short-term weight loss but are not recommended as long-term healthy lifestyle models due to negative effects on LDL cholesterol and microbiota.

Atkins and Paleo diets work well for quick weight loss, but they aren't great for long-term health due to potential cholesterol and gut health issues. Use them as a short-term jumpstart, then transition to a balanced diet for maintenance.

A 12-week smartphone app intervention targeting step goals significantly increases physical activity levels in patients with type 2 diabetes compared to standard care.

If you have type 2 diabetes, using a smartphone app to track and set daily step goals can help you increase your physical activity. The app allows you to set a goal (up to 10,000 steps) and adjusts it every two weeks based on your progress. This digital support is designed to complement your standard medical care, not replace it.

Baseline plasma levels of branched-chain amino acids (BCAA) and tyrosine are positively associated with sustained type 2 diabetes remission following weight loss interventions, whereas betaine and choline levels are negatively associated with remission.

If you have type 2 diabetes and are planning weight loss surgery or an intensive lifestyle program, your baseline blood levels of certain amino acids (like BCAA and tyrosine) and choline metabolites might predict how likely you are to reverse your diabetes. Higher levels of BCAA/tyrosine were linked to remission, while higher choline/betaine were linked to non-remission. This suggests metabolic profiling could help tailor treatment, though these specific markers are not yet standard clinical tools.

Resistance exercise 'snacking' (brief bouts of exercise performed daily or multiple times daily) improves muscle strength and reduces muscular discomfort/sleepiness in untrained individuals.

Break your exercise into short 2-10 minute bouts throughout the day. This 'snacking' approach can reduce muscle soreness and fatigue while still building strength, making it easier to stay active.

Practicing the strength test (one maximal repetition per set) and minimal dose eccentric resistance exercise are emerging concepts that show promise for increasing muscle strength but require further ecological validation.

While promising, these strategies (maximal single reps or eccentric-only) are still being validated for real-world use. Stick to standard minimal doses (Weekend Warrior or Single-Set) until more evidence is available.

Flavonoids inhibit pancreatic lipase, alpha-amylase, and alpha-glucosidase, thereby reducing the hydrolysis and absorption of dietary fats and carbohydrates.

To potentially reduce fat and carbohydrate absorption, include flavonoid-rich foods (like berries, tea, citrus) in your diet. However, the paper relies on concentrated extracts and in vitro models, so normal dietary intake may not provide the same enzyme-inhibiting effects as studied supplements.

Flavonoids reduce oxidative stress and inflammation, which are key drivers of obesity and its comorbidities.

Incorporating flavonoid-rich foods can help reduce oxidative stress and inflammation, which are linked to obesity. This supports overall metabolic health but is not a substitute for a healthy diet and exercise.

Protein hydrolysates may be beneficial for older adults or those with slower digestion because they accelerate protein digestion and absorption, reducing splanchnic extraction.

If you are older, you might benefit from protein hydrolysates because your body digests protein slower. Hydrolysates can help get amino acids to your muscles faster, potentially supporting muscle maintenance better than intact proteins.

Dietary carbohydrate intake between 45% and 65% of total calories is not associated with an increased risk of type 2 diabetes, with the lowest risk observed at 50% intake.

You do not need to eliminate carbohydrates to prevent type 2 diabetes. Aim for 45-65% of your daily calories from carbs, with 50% being the sweet spot for lowest risk. Focus on the quality of carbs (e.g., avoiding excessive refined grains like white rice in Asian populations) rather than just quantity.

Dietary carbohydrate intake exceeding 70% of total calories is associated with a significantly higher risk of type 2 diabetes, particularly in Asian populations.

If your diet consists of more than 70% of calories from carbohydrates, you may be at higher risk for type 2 diabetes, especially if you are of Asian descent. Consider reducing carbohydrate intake to the 50-65% range to lower this risk.

Acute carbohydrate ingestion significantly increases total resistance training session volume, but this ergogenic benefit is conditional on session duration exceeding 45 minutes and/or a pre-exercise fast duration of 8 hours or more.

If your resistance training session lasts longer than 45 minutes, or if you train fasted for 8+ hours (e.g., early morning), consume carbohydrates before or during the workout to increase the total volume you can complete. For short sessions (<45 min) or well-fed states, carbohydrate ingestion provides no significant performance benefit. The specific dose is less important than the total number of maximal effort sets performed.

Carbohydrate ingestion elevates post-exercise blood lactate and glucose levels, but this metabolic response may come at the cost of extended recovery time due to the increased training volume performed.

Expect higher blood lactate and glucose after carb-fueled workouts. This is normal and reflects the higher volume you completed. Be aware that this increased volume may lead to longer recovery times, so adjust your training frequency or intensity accordingly.

High intake of ultra-processed foods (UPFs) is associated with increased risk for obesity and cardiometabolic diseases (CMD), though causal mechanisms remain to be fully established.

While observational studies link high UPF intake to obesity and CMD risk, the exact mechanisms are complex. Focus on reducing intake of foods high in added sugars, sodium, and low in fiber, as these are common in UPFs. Be aware that 'processed' does not always mean 'unhealthy', but UPFs often contribute to excess energy intake.

Slower rates of body mass loss (approx. 0.5% per week) combined with longer diet durations result in a lower estimated energy deficit (EED) and higher energy availability compared to faster weight loss rates, thereby better preserving lean body mass in natural bodybuilders.

If you are a natural athlete preparing for a physique event, aim to lose no more than 0.5% of your body weight per week. This slower rate, often requiring a longer diet duration (e.g., 28+ weeks), helps maintain higher energy availability compared to faster 0.7-1.0% loss rates. This metabolic advantage is critical for preserving the lean muscle mass you have worked to build, as faster rates are associated with greater lean tissue loss.

Higher gut microbiota plasticity (variability in composition) is correlated with sustained 12-month weight loss, but the specific timing and diet interaction differ: pre-diet daily plasticity predicts success on low-fat diets, while plasticity over the first 10 weeks of intervention predicts success on low-carb diets.

If you are trying to lose weight, your gut microbiome's ability to change (plasticity) might predict success. For low-fat diets, higher daily variability before starting might help. For low-carb diets, a larger shift in your microbiome during the first 10 weeks might predict better long-term results. This is not a diagnostic tool yet, but suggests that individual metabolic flexibility, reflected in gut changes, matters.

Pre-diet daily gut microbiota plasticity is significantly higher in very successful weight lossers on a low-fat diet compared to unsuccessful losers, but this correlation is not observed for low-carb diets.

If you are starting a low-fat diet, your gut's natural day-to-day variability might predict how well you will do. Those with higher variability before starting tended to lose more weight. This is not a reason to avoid low-fat diets, but a hint that individual gut dynamics matter.

Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.

Include nitrate-rich vegetables like spinach, arugula, or lettuce in your daily diet. A single cup (75g) of these provides enough nitrate (~135-362 mg) to support muscle strength and physical function, potentially reducing fall risk. This is a simple dietary addition that complements protein and calcium intake.

Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.

Eat at least 3 servings of vegetables daily, aiming for variety including cruciferous (broccoli, cabbage) and allium (onion, garlic) types. This habit is associated with a 41% lower risk of injurious falls and 27% lower risk of fractures in older women. Focus on diversity to ensure you get a range of nutrients like nitrate and Vitamin K.

Vegetarian and vegan diets are associated with a lower risk of ischemic heart disease and cancer, as well as lower mortality from cardiovascular diseases, compared to omnivorous diets.

Incorporating more plant-based foods and reducing meat intake may lower your risk of heart disease and cancer. This is a long-term lifestyle shift rather than a quick fix.