Browse the evidence

Yoga interventions significantly reduce serum leptin levels and increase serum adiponectin levels in individuals with obesity or metabolic syndrome.

If you have obesity or metabolic syndrome, incorporating yoga into your routine may help improve your hormonal balance by lowering leptin (which drives hunger) and raising adiponectin (which fights inflammation). For best results, look for programs that combine yoga with dietary changes, as the hormonal benefits appear stronger when diet is also addressed.

Integrating Bluetooth-connected blood glucose meters with popular digital health therapeutics (Noom, Fitbit, Cecelia Health, Welldoc) for 3 months significantly lowers HbA1c in people with type 2 diabetes.

If you have Type 2 Diabetes and struggle with glucose control, using a Bluetooth-connected glucose meter paired with a popular health app (like Noom, Fitbit, or a coaching app) for 3 months can significantly lower your HbA1c. You don't need to test constantly (average 1.5 times/day was effective) or change your medications. The key is choosing an app that fits your lifestyle and engaging with it daily to track your progress and receive feedback.

Qingre Lishi decoction, when combined with lifestyle intervention, significantly improves glycemic control (FPG, 2hPG, eHbA1c) and reduces glycemic variability (TIR, SD, CV) in newly diagnosed overweight/obese T2DM patients compared to lifestyle intervention alone.

For newly diagnosed obese T2DM patients, adding Qingre Lishi decoction (300ml daily split into 3 doses) to standard lifestyle changes (diet/exercise) significantly improves blood sugar stability and time-in-range compared to lifestyle changes alone. This herbal intervention was shown to be safe with fewer hypoglycemic events.

Adherence to a high-quality low carbohydrate diet (high LCDS) is associated with a significant reduction in A Body Shape Index (ABSI), a marker of central obesity, independent of BMI and other confounders.

Focus on reducing refined carbohydrates and sugars while increasing fiber, healthy fats (like MUFAs), and vegetable proteins. This specific dietary pattern is linked to a reduction in abdominal fat (measured by ABSI) in middle-aged adults, even if overall weight (BMI) doesn't change significantly. Prioritize whole foods like vegetables, fruits, and dairy over strict calorie counting.

Designer foods (e.g., omega-3 enriched eggs, genetically improved grains) and dietary supplements using indigenous phytochemicals can reduce, reverse, and prevent metabolic risks such as oxidative stress, chronic inflammation, and endothelial dysfunction, thereby preventing cardiovascular disease.

To improve cardiovascular health, focus on consuming 'designer' foods enriched with beneficial nutrients like omega-3 fatty acids (e.g., specific eggs) and high-quality staple grains. Complement this diet with dietary supplements containing indigenous phytochemicals to target metabolic risks like inflammation and oxidative stress. This approach aims to prevent rather than just manage chronic diseases.

In multi-component weight loss interventions, high therapeutic alliance and empathic advisor-participant relationships are critical for success, whereas strict adherence to all prescribed behavioral content (e.g., goal-setting, complex motivational interviewing) is not required and may be less impactful than the interpersonal climate.

When starting a weight loss program, prioritize building a good relationship with your advisor over memorizing every single rule or completing every worksheet. Studies show that weight loss success is not determined by how much of the manual you cover, but by the quality of the support and empathy you receive. Focus on consistent, manageable changes and maintain open communication with your advisor.

Adherence to a high-quality carbohydrate diet (high fiber, low glycemic index, high whole-grain ratio, high solid-to-liquid carbohydrate ratio) is associated with a significantly lower prevalence of metabolic syndrome, primarily driven by reduced hypertriglyceridemia.

To lower your risk of metabolic syndrome, focus on the quality of your carbohydrates rather than just cutting them out. Prioritize foods high in dietary fiber, whole grains, and those with a low glycemic index, while minimizing liquid carbohydrates like sugary drinks and refined grains. This shift specifically helps lower triglyceride levels, a key component of metabolic health.

Excessive intake of dietary fat and carbohydrates is significantly associated with elevated blood lipid profiles (high LDL, triglycerides, and total cholesterol) in patients with coronary heart disease.

If you have coronary heart disease, your blood lipid levels are strongly linked to how much fat and carbohydrates you eat. The study shows that eating too much of either significantly increases your risk of having high cholesterol and triglycerides. To help manage your condition, prioritize consulting a dietitian to create a low-fat diet plan and ensure your carbohydrate intake is balanced, rather than consuming excessive amounts of either.

Replacing one serving of fat-free dairy with one serving of whole- or reduced-fat dairy in a 2,000 kcal healthy eating pattern keeps saturated fat below 10% of total calories and sodium within recommended limits, while increasing energy intake by only 45–94 kcal.

If you currently eat fat-free dairy, try swapping just one of your three daily servings for a whole- or reduced-fat option (like whole milk or reduced-fat cheese). This small change adds only about 45-94 calories and keeps your saturated fat intake within recommended limits, potentially making your diet more satisfying without breaking your calorie goals.

Sodium restriction should be moderate (around 2.3g sodium/day or 6g salt/day) rather than very low, as very low intake may not provide additional benefit and could be associated with higher risk in some populations.

Aim for about 6 grams of salt per day (2.3g sodium). You don't need to restrict salt to extremely low levels, as this may not provide additional benefit and could potentially increase risk. Focus on balancing sodium with potassium-rich foods.

Longer-muscle length resistance training (LML-RT) produces greater longitudinal hypertrophy (fascicle length increases) and overall muscle size compared to shorter-muscle length resistance training (SML-RT).

To maximize muscle growth, especially in terms of muscle length (fascicle length), prioritize exercises that allow you to train at longer muscle lengths (e.g., deep squats, overhead extensions). While shorter-range training can build muscle, training through a fuller or lengthened range of motion appears to offer a superior hypertrophic advantage, particularly for longitudinal growth.

Long-term semaglutide treatment (0.5–2 mg weekly) induces significant weight loss (up to 14.4%) and appetite suppression in Prader-Willi syndrome (PWS) patients without diabetes, though efficacy is variable and weight regain occurs upon discontinuation.

For PWS patients, semaglutide (0.5-2mg weekly) is a viable option for weight loss and appetite control, even after bariatric surgery. However, results vary, and stopping the drug leads to weight regain. It should be used as a long-term maintenance therapy alongside strict dietary controls, not as a one-time fix.

Short-term intensive insulin therapy improves beta-cell function and insulin sensitivity, increasing the likelihood of achieving type 2 diabetes remission compared to oral hypoglycemic agents alone.

For early-stage Type 2 Diabetes, short-term intensive insulin therapy can help restore your pancreas's ability to produce insulin. This approach is more effective for achieving remission than oral medications alone, though it requires strict adherence and monitoring during the intensive phase.

GLP-1 receptor agonists and GIP analogs show potential for achieving Type 2 diabetes remission through significant weight loss, but current trial data is limited.

For those with overweight or obesity, GLP-1 and GIP-based medications can facilitate significant weight loss, which is a key driver for Type 2 diabetes remission. While trials are still mapping their long-term efficacy for remission, they represent a promising tool for achieving weight loss goals necessary for reversing the disease.

Combining pharmacotherapy with lifestyle interventions (diet/exercise) or bariatric surgery yields superior weight loss and maintenance compared to either intervention alone.

For the best long-term results, do not rely on medication or diet/exercise alone. Use medication to help manage hunger while you establish sustainable diet and exercise habits. This combination is proven to help you keep the weight off after you stop the medication.

Primary Obesity Surgery Endoluminal (POSE) 2.0 and Endomina Gastric Plication are effective endoscopic gastric remodeling techniques that produce significant weight loss and metabolic improvements, though with varying efficacy profiles compared to ESG.

POSE 2.0 and Endomina are endoscopic options that use full-thickness plications to reduce stomach size. They are effective for weight loss and metabolic improvement, though ESG may offer higher weight loss percentages in some studies. They are suitable for patients seeking minimally invasive alternatives to surgery.

Once-weekly subcutaneous retatrutide significantly reduces body weight, BMI, and waist circumference in patients with overweight, obesity, and/or type 2 diabetes compared to placebo.

If you have obesity or type 2 diabetes, once-weekly retatrutide injections can lead to significant weight loss (averaging over 10 kg in these studies) and improved blood sugar control compared to no treatment. Be prepared for potential nausea or vomiting, which are common but usually not severe. The benefits are substantial, but the treatment requires adherence to a weekly injection schedule and dose escalation.

Retatrutide significantly improves glycemic control, including reductions in HbA1c, fasting glucose, and daily mean blood glucose, in patients with obesity and/or type 2 diabetes.

For those with type 2 diabetes or obesity, retatrutide helps lower blood sugar levels (HbA1c, fasting glucose) effectively. This is achieved through weekly injections that mimic natural hormones to regulate glucose. The benefit is particularly pronounced for those who already have diabetes.

Time-Restricted Feeding (TRF) without explicit caloric restriction can lead to weight loss and reduced body fat percentage, primarily by reducing the total duration of eating.

If you prefer not to count calories, try eating all your meals within an 8 to 10-hour window each day (e.g., 10 AM to 6 PM). You don't need to restrict what you eat during this window, but you will likely eat less overall because you have less time to eat. This can lead to modest weight loss and reduced body fat.

Telemedicine-based health coaching improves insulin sensitivity (HOMA-IR) in obese, nondiabetic adults, whereas in-person coaching and no coaching do not show significant within-group improvements.

Telemedicine coaching can help improve insulin sensitivity in obese, nondiabetic individuals, potentially reducing diabetes risk, even if other blood markers like glucose and HbA1c do not change significantly in the short term.

Liraglutide is the only other anti-obesity medication that does not significantly differ in efficacy from phentermine for achieving ≥5% weight loss over 6 months.

Liraglutide (up to 3mg daily) is a viable alternative to phentermine for weight loss, showing similar efficacy in achieving 5% weight loss over 6 months when combined with lifestyle changes.

Naltrexone/bupropion, lorcaserin, and orlistat are significantly less effective than phentermine for achieving ≥5% weight loss over 6 months.

Naltrexone/bupropion, lorcaserin, and orlistat are less likely to produce significant weight loss (≥5%) compared to phentermine over 6 months when combined with lifestyle changes.

In individuals with pre-diabetes or metabolic syndrome, incorporating meal replacements into a weight loss intervention yields small, clinically important reductions in body weight, BMI, LDL-c, non-HDL-c, and systolic blood pressure compared to conventional food-based diets.

If you have pre-diabetes or metabolic syndrome, using meal replacements for 1-2 meals a day as part of a calorie-restricted diet will help you lose more weight and improve your cholesterol and blood pressure than just eating a standard healthy diet. Aim for replacements to make up about 28% of your daily calories. This is a short-term tool to jumpstart your health before transitioning to regular food.

Completion of a 24-week milk-based low-energy liquid diet (LELD) in adults with severe obesity significantly reduces the leptin-to-adiponectin ratio (LAR), indicating decreased insulin resistance, with the magnitude of LAR reduction being proportional to the percentage of weight lost.

If you have severe obesity, a structured, low-calorie milk-based diet for 24 weeks can significantly improve your metabolic health markers, specifically by lowering the ratio of leptin to adiponectin, which indicates better insulin sensitivity. This improvement is directly tied to how much weight you lose. However, be aware that adherence is difficult, with high dropout rates, and long-term weight maintenance is not guaranteed, so this intervention should be viewed as a powerful metabolic reset rather than a permanent lifestyle solution.