Browse the evidence

Caloric restriction mimetics (CRMs) such as SGLT2 inhibitors, GLP-1 agonists, and specific compounds like spermidine and rapamycin can replicate the beneficial effects of caloric restriction on HFpEF without requiring dietary restriction.

If you have HFpEF and struggle with strict dieting, ask your doctor about medications that mimic the effects of fasting. Drugs like SGLT2 inhibitors and GLP-1 agonists, as well as emerging compounds, may help improve heart function and reduce inflammation without requiring you to eat significantly less.

A virtual, peer-supported exercise intervention for older adult female cancer survivors is feasible and yields preliminary improvements in exercise-related social support and physical activity enjoyment compared to peer support alone.

For older female cancer survivors, a structured, virtual exercise program with a peer partner and professional guidance is feasible and can improve enjoyment and social support around exercise. Start with a peer match and weekly professional check-ins to build adherence.

High consumption of sugar-sweetened beverages (SSBs) and high-fructose sweetened beverages adversely affects lipid metabolism, blood pressure, and insulin sensitivity, particularly in overweight and obese individuals.

Avoid sugar-sweetened beverages, especially if you are overweight. They spike your blood sugar, worsen your cholesterol, and increase blood pressure. Choose water, unsweetened tea, or whole fruits instead, as whole fruits do not carry the same risks.

Female powerlifters are more likely than males to restrict energy intake and diet for body composition reasons during competition preparation and competition phases.

Female powerlifters should be aware that they are statistically more likely to restrict energy for body composition. Ensure that caloric restriction does not lead to Low Energy Availability (LEA), which can impair reproductive and skeletal health. Monitor energy intake relative to fat-free mass (aiming for >30-45 kcal/kg FFM/day depending on phase).

Powerlifters increase energy intake on hard training days but do not reduce intake on easier/rest days, prioritizing recovery and muscle growth over caloric deficit on low-volume days.

On easy or rest days, do not automatically slash your calories. Most powerlifters maintain intake to support muscle recovery and growth. Only reduce calories if your specific goal is fat loss and you are managing the deficit carefully, but prioritize recovery needs.

Faster rates of body mass gain may slightly enhance hypertrophy in muscles receiving the greatest training stimulus (e.g., biceps brachii), although the evidence is weak.

While larger surpluses generally lead to more fat gain, if you are heavily training a specific muscle (like biceps), a slightly faster weight gain might offer a marginal hypertrophy benefit. However, this effect is weak and likely outweighed by the fat gain.

Oral semaglutide 14 mg daily produces clinically significant weight loss (≥5%) in approximately half of non-diabetic obese adults, with an average loss of 5.7% and a favorable safety profile, though it is less effective than injectable semaglutide or tirzepatide.

If you are obese and do not have diabetes, taking 14mg of oral semaglutide daily for a year will likely result in about 6% body weight loss on average. While not as powerful as the injectable version, it is a safe option if you dislike injections or cannot access injectable medications. Expect mild nausea in some cases, but serious side effects are rare.

An eight-week healthy vegan diet significantly reduces epigenetic age acceleration (PC GrimAge, PC PhenoAge, DunedinPACE) and systems-specific aging (Inflammation, Heart, Hormone, Liver, Metabolic) in adults, whereas a healthy omnivorous diet does not produce these epigenetic changes.

Adopting a healthy vegan diet for just eight weeks can significantly slow down biological aging markers, including inflammation, heart, and metabolic aging. This suggests that plant-based eating patterns can have rapid, measurable benefits on how your body ages at a molecular level, outperforming a healthy omnivorous diet in this specific context.

Switching from GLP-1 receptor agonists (dulaglutide or semaglutide) to tirzepatide for six months significantly reduces body weight, HbA1c, and markers of metabolic dysfunction-associated steatotic liver disease (MASLD) including the fatty liver index and FIB-4 index in patients with type 2 diabetes.

For patients with Type 2 Diabetes and fatty liver disease currently on GLP-1 RAs like dulaglutide or semaglutide, switching to tirzepatide (starting at 2.5mg weekly, increasing to 5mg after 4 weeks) for six months can lead to significant weight loss, improved blood sugar control, and reduced liver fat and fibrosis markers. This benefit persists even if the patient was previously on semaglutide, though appetite suppression may be less pronounced in that subgroup.

GLP1:Gcg dual agonists (Mazdutide and Cotadutide) show promise in weight loss and glycemic control, with additional benefits for Non-Alcoholic Fatty Liver Disease (NAFLD) and Non-Alcoholic Steatohepatitis (NASH).

GLP1:Gcg dual agonists like Mazdutide and Cotadutide show significant weight loss and glycemic benefits, with additional advantages for liver health in NAFLD/NASH patients. Mazdutide showed 11.7% weight loss in 12 weeks, while Cotadutide showed weight loss comparable to Liraglutide over 54 weeks. These therapies are promising but still under investigation.

Alcohol consumption reduces sports performance by decreasing strength, power, speed, and resistance, and inhibits muscle synthesis by up to 24% even when consumed immediately post-exercise.

Avoid alcohol after training. It increases cortisol, dehydrates you, and can reduce muscle synthesis by 24%, effectively undoing your workout benefits, even if you drink it right after exercising.

Distributing protein intake evenly across meals (rather than concentrating it in lunch and dinner) is associated with better adherence to Recommended Nutrient Intake (RNI) standards, particularly in older adults, though current Korean dietary patterns show a significant skew toward evening consumption.

If you are an adult, check if you are eating most of your protein at lunch and dinner. Try to shift some of that protein to breakfast. Older adults (65+) are particularly likely to miss their protein targets because they skip breakfast; adding a protein source to your morning meal can significantly improve your chances of meeting daily health guidelines.

Older adults (65+) in Korea have significantly lower protein adequacy rates (35.7-51.9%) compared to younger adults (62.9-67.4%), primarily driven by lower total intake and a shift in protein sources from animal to plant (grains) at all meals.

Do not rely on national average protein statistics to judge your personal diet. If you are over 65, you are statistically likely to be under-consuming protein. Focus on increasing total grams per day, specifically by prioritizing animal proteins (meat, fish, dairy) over grains, which are the primary source for many elderly Koreans.

HDL functionality (cholesterol efflux capacity) and proteomic composition are better predictors of CVD risk than static HDL cholesterol levels, and these functional properties are negatively impacted by SFA-enriched diets compared to MUFA-enriched diets.

Don't just focus on raising your HDL number. Focus on eating healthy fats (like MUFA) rather than excessive saturated fats, as this may improve the *function* of your HDL (how well it clears cholesterol) and reduce inflammation. This is an emerging area of science.

Progressive energy restriction (PER) yields similar fat-free mass and strength preservation as severe energy restriction (SER) in resistance-trained women, while potentially offering greater fat mass reduction and adherence due to its flexibility.

If you are a trained woman looking to lose fat while keeping your strength, try lowering your calories gradually over 8 weeks rather than cutting them drastically from day one. Start at 40 kcal per kg of fat-free mass and drop to 25 kcal/kg over two-week intervals. Keep protein high (~2.5g/kg) and maintain your resistance training. This approach is just as effective for preserving muscle and losing fat as severe restriction, but is easier to stick to.

Dual and triple receptor agonists (Tirzepatide, Survodutide, Retatrutide) show promise in MASH resolution, with some demonstrating superior efficacy to single GLP-1 agonists in weight loss and MASH resolution, though long-term hepatic outcomes are still being established.

Newer multi-agonist drugs like Tirzepatide (5-15mg weekly) show strong results in resolving MASH and improving fibrosis in Phase 2 trials, often matching or exceeding the efficacy of single GLP-1 agonists. Patients should discuss access and cost with their providers, as these are newer, expensive therapies with robust but still maturing long-term data.

Semaglutide produces greater weight loss than liraglutide but is associated with more intense gastrointestinal adverse effects, particularly nausea and vomiting.

If you are choosing between semaglutide and liraglutide for weight loss, expect semaglutide to deliver better results but with more intense stomach issues like nausea and vomiting. These side effects are usually mild or moderate and tend to decrease over time. If you have a sensitive stomach, liraglutide might be better tolerated, but you may lose less weight.

GLP-1 receptor agonists (liraglutide and exenatide) produce significant weight loss and BMI reduction in women with PCOS, alongside improvements in metabolic and cardiovascular risk markers.

For women with PCOS and obesity, GLP-1 agonists like liraglutide and exenatide are effective for weight loss and improving metabolic health. Treatment involves starting at a low dose to manage side effects like nausea, then titrating up to the therapeutic dose (1.8mg for Liraglutide, 10mcg BID for Exenatide) over several weeks. This should be combined with lifestyle changes.

GLP-1 receptor agonists improve reproductive outcomes in women with PCOS, including increased menstrual regularity and spontaneous pregnancy rates, by reducing androgen levels and improving insulin resistance.

If you have PCOS and are struggling with irregular periods or infertility, GLP-1 agonists may help regulate your cycle and increase your chances of natural pregnancy by lowering testosterone and improving insulin sensitivity. However, these medications should be stopped before trying to conceive, and their safety during pregnancy is still being studied.

GLP-1 receptor agonists improve cardiovascular risk markers in women with PCOS, including reductions in inflammatory markers (CRP) and improvements in endothelial function, although effects on lipid profiles are inconsistent.

GLP-1 agonists can improve your heart health by reducing inflammation and improving blood vessel function, which is important for PCOS patients. However, they may not consistently lower cholesterol levels, so monitoring other cardiovascular risk factors is also important.

GLP-1 receptor agonists (GLP-1RAs) reduce systemic inflammation and improve metabolic parameters in patients with psoriatic disease (PsD) and its comorbidities (obesity, T2DM, cardiovascular disease).

If you have psoriasis or psoriatic arthritis along with obesity or type 2 diabetes, GLP-1 receptor agonists (like semaglutide or liraglutide) can help manage both your metabolic health and inflammation. These drugs not only promote significant weight loss but also reduce key inflammatory markers (TNF, IL-6) linked to psoriatic disease severity. While they are primarily known for diabetes and weight management, emerging evidence suggests they may also improve joint and skin symptoms, especially in patients who are obese. Consult your rheumatologist to see if adding a GLP-1RA to your current treatment plan is appropriate.

Increasing dietary protein intake alone does not overcome anabolic resistance in T2D, but protein supplementation combined with resistance exercise may improve lean mass gains compared to exercise alone.

For T2D patients, drinking protein shakes alone won't build muscle. However, if you are doing resistance training, adding a protein drink (especially with leucine) alongside your workout can help you gain a bit more lean mass than exercise alone. Aim for adequate daily protein (1.2-1.6 g/kg) and consider post-workout supplementation.

Combining neuromuscular electrical stimulation (NMES) with high protein supplementation (HPRO) and physical therapy (PT) mitigates lower extremity muscle loss and restores positive nitrogen balance in critically ill, mechanically ventilated patients compared to standard care.

For critically ill patients who cannot actively exercise, combining high protein intake (approx 1.3g/kg/day) with twice-daily neuromuscular electrical stimulation (NMES) on the legs and physical therapy significantly reduces muscle loss compared to standard care. This multimodal approach helps maintain muscle mass and improves nitrogen balance, which is crucial for recovery in the ICU.

Resistance training significantly improves muscle strength and physical function in older adults with sarcopenia, but the magnitude of improvement often fails to exceed the Minimal Important Difference (MID) thresholds for clinical relevance.

For older adults with sarcopenia, resistance training is beneficial for strength but may not be enough to restore full functional independence on its own. To maximize benefits, aim for a high frequency (3 times/week) and a total weekly volume around 1220 MET-min/week for grip strength, or 600 MET-min/week for walking speed. However, manage expectations: these improvements might not be large enough to drastically change daily functional status without additional interventions.