Browse the evidence

A well-planned vegan diet is compatible with and supports athletic performance, offering benefits such as increased glycogen storage, reduced oxidative stress, and improved blood flow, without compromising strength or aerobic capacity compared to omnivorous diets.

If you are an athlete considering a vegan diet, focus on high-carbohydrate plant foods to maximize glycogen stores and include a variety of protein sources to meet amino acid needs. You must supplement Vitamin B12 and likely Vitamin D, especially in winter. Monitor iron and zinc levels, as absorption is lower from plant sources. The diet supports endurance and recovery through reduced oxidative stress and inflammation, provided you plan your meals carefully.

Systematic dietary intervention during hospitalization for ischemic stroke significantly improves dietary patterns, specifically increasing unsaturated fatty acid (UFA) and fruit/vegetable consumption, compared to standard care.

If you or a loved one has had an ischemic stroke, ask for a systematic dietary consultation during the hospital stay. This structured guidance significantly improves the quality of diet (more fruits, vegetables, and healthy fats) compared to standard care, setting a better foundation for recovery.

Systematic dietary intervention significantly improves the consumption of Unsaturated Fatty Acids (UFA) and fruits/vegetables in ischemic stroke patients, but does not significantly reduce Saturated Fatty Acid (SFA) intake.

When changing your diet after a stroke, focus on adding more fruits, vegetables, and healthy fats (like fish and olive oil). You may not see a significant drop in saturated fats (like butter or cheese) immediately, but the increase in healthy components is the key benefit of the intervention.

Dietary saturated fats are not safe for unrestricted consumption, and dietary carbohydrates are not neutral regarding cardiovascular disease risk.

Avoid the idea that 'all carbs are equal' or 'saturated fat is harmless.' Limit refined sugars and high-saturated-fat foods. Prioritize complex carbohydrates and plant-based fats for heart health.

Long-chain omega-3 fatty acids have anti-arrhythmic and anti-thrombotic properties that benefit cardiovascular health, despite controversy over their prescription for secondary prevention.

Prioritize dietary sources of omega-3s (fatty fish) over synthetic supplements for heart health. While supplements show mixed results, dietary intake is linked to anti-arrhythmic and anti-thrombotic benefits.

Consumption of specific soluble dietary fibers (psyllium, oat beta-glucan) significantly reduces serum apolipoprotein B (ApoB) levels, whereas other soluble fibers (konjac glucomannan) may have no significant effect.

To lower your ApoB and heart disease risk, prioritize specific soluble fibers like psyllium husk or oat beta-glucan. General fiber intake is important, but the source matters: studies show psyllium significantly lowers ApoB, while other fibers like konjac may not have the same effect. Aim for 8-15 grams of these specific fibers daily, ideally alongside a balanced diet.

Resistance-trained female athletes exhibit a significantly higher prevalence of calorie tracking (64.6%) compared to the general population, with competitive athletes tracking more frequently (71.8%) than recreational athletes.

If you are a female strength athlete, you are likely tracking calories more than the average person. This is normal for your sport. However, be aware that if you have a history of eating disorders, this tool can reinforce restrictive behaviors. Monitor your mental relationship with the data, not just the numbers.

Body Image Dissatisfaction (BID) is significantly associated with menstrual cycle-based mental health effects (anxiety and depression), but not with physical menstrual characteristics like cycle length or regularity.

High body image dissatisfaction in strength athletes is linked to mental health struggles during your cycle (anxiety/depression), not necessarily physical changes in your period. Prioritize mental health support alongside nutrition.

Short-term body mass manipulation (SBM) in powerlifting should be limited to approximately 3% body mass loss when the weigh-in-to-competition window is two hours, as larger losses impair rehydration capacity and performance.

If you must cut weight for a powerlifting meet with a 2-hour weigh-in, do not lose more than 3% of your body weight. Losing more than this amount makes it physically impossible to rehydrate and refuel enough to perform safely and effectively in the short window available. Focus on water loading and sodium manipulation within this 3% limit rather than extreme dehydration.

Gastrointestinal content reduction via low-fiber diets is a safe and effective first-line SBM strategy that can reduce body mass by 0.5-2% without impairing performance.

Start your cut 2-4 days before weigh-in by switching to a low-fiber diet (<10g fiber/day). Eat white rice, bread, eggs, meat, and oils. Avoid nuts, seeds, and high-fiber vegetables. This can safely reduce your body weight by 0.5-2% without affecting your hydration or energy levels.

Longer duration of the coach-lifter relationship is associated with greater increases in powerlifting total (performance).

If you are working with an online powerlifting coach, prioritize building a long-term relationship over finding a 'magic bullet' program. The data suggests that sticking with one coach for a longer period (average >21 months in this study) is more strongly linked to performance gains than how often you talk to them. Trust and consistency matter.

Higher coach education in a field relevant to exercise is associated with greater lifter satisfaction and increased powerlifting total.

When choosing an online coach, look for formal education in exercise science or a related field. This study links higher education to higher lifter satisfaction and better performance outcomes, likely because educated coaches can better explain and justify their programming.

Higher levels of the satiety hormone leptin are associated with lower salt taste preference during both low-carbohydrate and low-fat diets.

Your body's satiety hormone, leptin, appears to influence how much you prefer salty foods. Higher leptin levels are linked to a lower preference for salt, regardless of whether you are eating low-carb or low-fat. This suggests a biological link between fullness signals and taste preferences.

Individual variability in dopamine response to ultra-processed milkshakes is associated with perceived hunger and hedonic ratings (pleasantness, wanting), but not with adiposity or glycemic response.

While the average dopamine response is negligible, some people do experience a dopamine release. These 'Responders' tend to be hungrier beforehand and find the food more pleasant and desirable. This suggests that managing hunger and focusing on the sensory enjoyment of food (rather than just its composition) might be key factors in how your brain processes these foods.

Maintaining Hemoglobin A1c (HbA1c) levels below 6.0% is a critical intervention for preventing the onset and progression of coronary atherosclerotic heart disease (CHD).

To lower your risk of heart disease, aim to keep your HbA1c below 6%. This involves eating a healthy diet, reducing calories if overweight, and getting at least 150 minutes of moderate exercise per week. Regular screening is essential to catch prediabetes early.

GLP-1 receptor agonists (semaglutide, tirzepatide) cause rapid, significant loss of facial and body subcutaneous fat, leading to skin laxity, volume loss, and accelerated facial aging that requires proactive, multimodal aesthetic intervention.

If you are taking Ozempic or Mounjaro, expect your face to lose volume and your skin to sag. Don't wait until you look 'old' to act. Start aesthetic treatments (like fillers or skin tightening) early in your weight loss journey to maintain your shape and youthfulness.

A structured, multimodal aesthetic intervention protocol (fillers, RF, HIFU, collagen stimulators) initiated early in GLP-1 therapy mitigates facial volume loss and skin laxity.

Work with a cosmetologist to create a personalized plan. Use fillers for volume, RF/HIFU for tightening, and collagen stimulators for skin quality. Start early, not after you've lost all the weight.

Electronic health record (EHR) data collected prior to anti-obesity medication (AOM) initiation can be used to identify distinct obesity subtypes (clusters) with specific clinical comorbidities, which may inform precision medicine strategies.

Current obesity treatment often relies on BMI, which fails to predict how individuals will respond to medications. This research suggests that using detailed electronic health records (labs, vitals, diagnoses) before starting treatment can identify distinct obesity subtypes with specific health profiles. This 'deep phenotyping' approach could help doctors choose more effective, personalized treatments, moving away from a one-size-fits-all model.

Higher dietary fiber intake is inversely associated with cardiovascular risk (measured by Coronary Calcium Score >100), with each 1 g/day increase reducing the odds of future cardiovascular events by 8.2%.

If you are at high risk for heart disease (indicated by a high Coronary Calcium Score), increasing your daily fiber intake by just 1 gram can reduce your risk of future cardiovascular events by about 8%. Focus on adding fiber-rich foods rather than just tweaking your protein or fat ratios.

Self-monitoring dietary intake via a natural spoken language application (COCO) yields total energy intake estimates statistically equivalent to 24-hour dietary recalls, with a significant positive correlation between the two methods.

If you struggle with the effort of manually logging food in apps, try a voice-activated tracking tool. This study shows that speaking your meals can be just as accurate as writing them down or talking to a dietitian, potentially making it easier to stick with self-monitoring, a key factor in weight management.

Spanish-speaking patients face significantly greater barriers to accessing weight loss information, with higher rates of unawareness regarding both EBTs and pharmacotherapy compared to English-speaking patients.

If English is not your primary language, you may face greater barriers in learning about weight loss options. Seek out providers or resources that offer materials in your language to ensure you are aware of all available treatments.

Preoperative weight stabilization for 3-6 months is a critical criterion for body contouring surgery to ensure aesthetic results and patient safety.

Do not rush into body contouring surgery immediately after losing weight. Wait until your weight has been stable for at least 3-6 months (often 15-18 months after bariatric surgery) to ensure the best aesthetic result and minimize the risk of needing revision surgery.

GLP-1 receptor agonists (e.g., semaglutide) can support sustained weight stability and may be safely restarted postoperatively in body contouring patients.

If you are using GLP-1 agonists like semaglutide for weight loss, discuss with your doctor whether it is safe to restart or continue them after body contouring surgery. They can help maintain your weight stability and support long-term results.

Combined obesity medicine and metabolic bariatric surgery care produces more optimal outcomes and reduces costs compared to siloed practice.

Seek a clinic that offers both medical weight loss management and surgical options under one roof or coordinated care plan. This ensures you are evaluated for all treatments, not just one.