Browse the evidence

Higher training frequency (3 times/week vs. 2 times/week) and specific resistance types (Constant for knee extension, Combined for gait speed) are key effect modifiers for optimizing resistance training outcomes in sarcopenia.

To maximize strength gains from resistance training, aim for 3 sessions per week rather than 2. If your goal is knee strength, constant resistance machines may be best. If your goal is walking speed, a mix of resistance types (combined) might be superior. Individualize your program based on these specific goals.

A structured group-based behavioral intervention utilizing social identity principles can effectively support weight management in adults with severe obesity (BMI ≥35 or ≥40 kg/m²) by leveraging shared social identity and social connectedness to drive behavioral change.

If you have severe obesity, joining a structured group program that focuses on building connections with other participants (not just learning diet tips) may be more effective for long-term weight loss than individual counseling. The PROGROUP protocol involves 15 sessions over 5 months, starting with weekly meetings and moving to fortnightly maintenance sessions, facilitated by a multidisciplinary team to ensure social support drives your behavioral changes.

High egg intake (up to 12 eggs/week) does not significantly increase cardiovascular risk, inflammatory biomarkers, or blood sugar levels in type 2 diabetic patients when part of a weight-loss diet.

You can likely include eggs in your diet. A study showed that eating up to 12 eggs a week did not worsen blood sugar or heart health markers in diabetics.

Cluster sets (CS) elicit similar muscular hypertrophy to traditional sets (TS) when volume (sets/reps) and effort (RIR 0-1) are equated.

If you prefer cluster sets (pausing between reps/blocks), you can build muscle just as effectively as traditional sets, provided you match the total number of reps and train close to failure (0-1 reps in reserve). Don't worry about the total weight moved being lower in CS; focus on hitting your rep targets with high effort.

Exposure to educational Planetary Health Plate (PHP) signage in a university dining hall significantly reduces the rate at which patrons take meat dishes, but does not significantly reduce the total weight of meat consumed or the average serving size.

Educational signage alone may not reduce total meat consumption in a buffet setting. While it can discourage some people from taking meat entirely, it does not reduce portion sizes. To reduce total intake, interventions must address portion control or serving sizes directly, not just information provision.

Semaglutide administration (up to 1.0 mg/week) in obese heart failure patients significantly reduces BMI and improves functional capacity (NYHA class and 6-minute walk distance) compared to standard medical therapy alone.

For obese heart failure patients, adding semaglutide to standard care can significantly reduce weight and improve heart failure symptoms and walking distance. The medication is taken once weekly, starting at a low dose to minimize nausea, and titrated up over months. While not a cure, it offers a pharmacological option for weight management in this specific population where exercise may be limited by dyspnea.

Semaglutide treatment (1.7-2.4 mg weekly) in patients with hypothalamic obesity secondary to craniopharyngioma produces sustained, clinically significant weight loss (median 16%) and improves metabolic biomarkers (HbA1c, LDL) over 24 months.

For patients with hypothalamic obesity, semaglutide (1.7-2.4 mg weekly) is an effective long-term treatment for weight loss and metabolic health. It is crucial to maintain consistent dosing, as interruptions can lead to fat mass regain. Side effects are generally mild and manageable.

Semaglutide treatment significantly reduces emotional and uncontrolled eating scores in patients with hypothalamic obesity, leading to improved quality of life and social functioning.

Semaglutide not only helps with weight loss but also significantly reduces emotional and uncontrolled eating, leading to improved quality of life and social functioning. Patients report feeling more confident and less isolated.

Multi-modal anti-obesity medication (mmAOM) therapy yields significantly greater preoperative percent total body weight loss (%TBWL) than GLP-1 receptor agonist monotherapy or non-pharmacologic medically supervised weight loss in patients with BMI ≥ 70 kg/m².

If you have a BMI of 70 or higher and are preparing for weight loss surgery, combining multiple weight loss medications (mmAOM) under medical supervision leads to significantly more weight loss than using just one GLP-1 medication or lifestyle changes alone. This approach helps reduce surgical risks. Discuss with your doctor if a combination therapy is appropriate for your insurance coverage and health profile.

Adding a GLP-1 agonist (oral semaglutide) to SGLT2 inhibitor therapy in patients with T2DM and NAFLD who have experienced SGLT2I rebound or failure significantly improves visceral adipose tissue index (VATI), subcutaneous adipose tissue index (SATI), and glycemic control (HbA1c).

If you have Type 2 Diabetes and fatty liver, and your current SGLT2 inhibitor medication (like luseogliflozin) stops working or your liver enzymes/blood sugar start to worsen, adding a GLP-1 agonist (like oral semaglutide) can significantly help reduce visceral and subcutaneous fat and improve blood sugar control. This strategy is specifically for those who do not respond well to SGLT2 inhibitors alone.

Nutritional supplementation can attenuate quadriceps muscle atrophy and promote hypertrophy following ACL injury and reconstruction through three primary mechanisms: direct stimulation of muscle protein synthesis, indirect enhancement of training capacity, and direct effects on satellite cell proliferation.

If you have had ACL surgery, do not rely on exercise alone to rebuild your thigh muscle. Incorporate nutritional strategies that support muscle protein synthesis (like adequate protein intake) and potentially supplements like creatine or caffeine (if appropriate for your rehab phase) to help your muscles grow and recover more effectively than exercise alone.

Low energy availability (energy deficit) following ACL injury can impair skeletal muscle hypertrophy and recovery, as the body may not have sufficient energy to support both healing and muscle growth.

After ACL surgery, avoid cutting calories to 'stay lean.' Your body needs sufficient energy to heal and rebuild muscle. Focus on eating enough to support your activity level and recovery, rather than restricting food intake.

Creatine supplementation may enhance muscle hypertrophy following ACL injury by increasing intramuscular phosphocreatine, thereby improving high-intensity exercise capacity, and potentially stimulating mTOR and satellite cell proliferation.

Consider creatine supplementation during the later stages of your ACL rehab when you start doing more intense exercises. It can help your muscles generate energy faster and may support muscle growth.

A high-protein breakfast (34g) containing dairy (skyr) may positively influence bone mineral content (BMC) compared to a low-protein breakfast, potentially due to higher calcium intake.

Eating a high-protein breakfast with dairy (like skyr) provides more calcium, which may help maintain or slightly increase bone mineral content over 12 weeks. This is a secondary benefit and not a primary driver for weight loss.

Female volleyball players are at high risk of Low Energy Availability (LEA), leading to negative health outcomes like menstrual dysfunction and bone loss.

Ensure you are eating enough to fuel your training. If you are feeling constantly tired, missing periods, or getting injured often, you might not be eating enough. Focus on balanced meals with enough carbohydrates, protein, and fats to support your activity level.

Rugby union athletes consume protein in a disproportionate pattern, with the majority of intake occurring at dinner, failing to meet the recommended per-meal dose of 0.4g.kg at a minimum of four eating occasions.

Stop waiting until dinner to eat your protein. Your muscles need a steady stream of amino acids, not a flood at the end of the day. Aim for at least 0.4 grams of protein per kilogram of body weight at four separate meals. If you are 100kg, that’s 40g of protein at breakfast, lunch, dinner, and a snack. Use supplements or quick whole foods (like eggs or yogurt) to hit these targets if you are busy.

Disrupted eating patterns (skipping meals or eating late) are associated with worse baseline metabolic parameters (higher HbA1c, lipids, BMI, liver enzymes) and higher prevalence of diabetic complications in Japanese T2DM patients.

For T2DM patients, consistency matters. Try to eat three meals a day and avoid eating dinner after 8 PM. This simple behavioral shift is linked to better blood sugar, lipid, and liver health outcomes, regardless of medication.

Teneligliptin (20-40 mg/day) effectively lowers HbA1c over 6-12 months regardless of eating patterns (skipping meals or late dinners), though achieving HbA1c < 7.0% is less likely in patients with disrupted patterns.

Take Teneligliptin as prescribed (20-40mg daily). It will lower your blood sugar even if you skip meals or eat dinner late. However, to get your HbA1c below 7%, you should aim for regular meals and earlier dinners.

Tailoring diabetes self-management support (DSMS) interventions with male peer leaders and gender-specific content improves engagement and outcomes for Black men with type 2 diabetes compared to standard care.

For Black men over 55 with Type 2 Diabetes, standard medical advice may not be enough due to social and cultural barriers. This protocol suggests that joining a group-led support program specifically designed for men, led by other men who understand your specific challenges, can help you stick to your diabetes management plan better than standard care alone. Look for programs that emphasize strength, competence, and peer support rather than just clinical instruction.

Dietary cholesterol intake between 216 and 373 mg/day is associated with the lowest all-cause mortality risk, forming a U-shaped curve where both lower and higher intakes increase mortality risk.

Aim for a daily dietary cholesterol intake of approximately 300 mg (roughly 1-2 eggs) to potentially minimize all-cause mortality risk. Avoid both very low intake (under 124 mg/day) and very high intake (over 373 mg/day), as both are associated with higher mortality risks in this study. This suggests that moderate consumption of cholesterol-rich foods is healthy, and extreme restriction may be detrimental.

High intake of dietary cholesterol is associated with higher obesity indices (Conicity Index, Abdominal Volume Index, Body Roundness Index, Weight-adjusted-waist index) in healthy adults, whereas it is associated with a lower Atherogenic Index of Plasma (AIP).

In this study, people who ate more than the recommended amount of cholesterol (>300 mg/day) had higher measures of body fat distribution (waist-to-height, body roundness) than those who ate less. However, they also had a better Atherogenic Index of Plasma (AIP). This suggests that simply cutting cholesterol might not be enough to address obesity indices, and the relationship between dietary cholesterol and heart health markers is complex and may vary by individual metabolic factors.

Total fat, saturated fat (SFA), and polyunsaturated fat (PUFA) intake have a significant moderate correlation with abdominal volume index (AVI) and body roundness index (BRI), indicating that fat quantity and specific types influence abdominal adiposity.

This study found that higher intake of total fat, saturated fat, and polyunsaturated fat is moderately correlated with higher abdominal fat levels (measured by AVI and BRI). This suggests that not just total calories, but the type of fat you eat, may influence where you store fat. Replacing some saturated fats with other types might be beneficial for managing abdominal adiposity.

Type 2 diabetes mellitus (T2DM) patients in Malaysia predominantly consume macronutrient proportions within the Recommended Nutrient Intake (RNI) guidelines for carbohydrates and protein, but consistently exceed the recommended limits for fat intake.

If you have Type 2 Diabetes, your current diet likely gets carbohydrates and protein amounts right according to Malaysian guidelines, but you are eating too much fat. To improve your dietary pattern, focus on reducing fat intake to fall within the recommended 25-35% of total energy, while maintaining your current carbohydrate and protein levels.

Weekly subcutaneous semaglutide (up to 2.4 mg) reduces BMI, HbA1c, and blood pressure, and improves self-rated quality of life in patients with schizophrenia or schizoaffective disorder and obesity.

For patients with schizophrenia or schizoaffective disorder and obesity, weekly semaglutide injections (up to 2.4 mg) can effectively reduce weight, improve blood sugar control, and lower blood pressure, while also improving quality of life. This treatment is feasible in inpatient settings, even for those with severe mental illness, though side effects like nausea may lead some to discontinue. It should be considered as part of a comprehensive care plan including dietary advice.