Browse the evidence

Replacing saturated fatty acids (SFAs) with polyunsaturated fatty acids (PUFAs) reduces cardiovascular disease risk, whereas replacing SFAs with carbohydrates or proteins provides no benefit.

If you want to lower your cardiovascular risk by changing your fat intake, do not just cut saturated fats. You must replace them with polyunsaturated fats (like those found in vegetable oils, nuts, and fish). Replacing saturated fats with carbohydrates or proteins does not offer the same cardiovascular protection.

Trans fatty acids (TFAs) from industrial hydrogenation increase coronary heart disease risk and should be avoided, while naturally occurring TFAs from ruminant sources (dairy/meat) show no adverse effect or potential benefit.

Avoid industrially produced trans fats found in partially hydrogenated oils, as they increase heart disease risk. However, you do not need to avoid natural trans fats found in small amounts in dairy and meat, as they do not appear to increase risk and may even be protective.

Implementing a government-supported voluntary national sugar reduction policy targeting packaged foods and beverages results in significant long-term health gains, including reduced cardiovascular disease and diabetes incidence, and generates net cost savings for society.

Supporting government-led initiatives to reduce added sugar in packaged foods and beverages can significantly improve public health and reduce healthcare costs. This involves encouraging industry reformulation to meet specific sugar reduction targets, particularly for sugary drinks.

Discontinuation of GLP-1 RA or GIP/GLP-1 RA therapy (liraglutide, semaglutide, tirzepatide) leads to rapid and substantial weight regain, effectively reversing the majority of metabolic benefits achieved during treatment.

If you stop taking GLP-1 or GIP/GLP-1 medications (like semaglutide or tirzepatide), you will likely regain most of the weight you lost. The drugs work by altering hormonal signals that regulate hunger and metabolism; when you stop, those signals revert. To maintain weight loss, you likely need to continue the medication long-term or adopt a rigorous, sustainable lifestyle intervention that mimics the drug's effects, though current evidence suggests pharmacological support is often necessary to prevent rebound.

Skeletal muscle mass loss with advancing age is primarily driven by anabolic resistance (blunted muscle protein synthesis response to protein and exercise) rather than increased protein breakdown, with losses accelerating after the 7th decade of life.

Focus on maintaining muscle mass through regular resistance exercise and adequate protein intake, especially as you enter your 60s and beyond. The rate of loss accelerates significantly after age 70, making early and consistent intervention critical to preserving independence and healthspan.

Muscle function (strength and power) declines at a substantially faster rate than muscle mass, with power loss beginning as early as young adulthood (20-39 years).

Prioritize power training (moving weight quickly) in addition to strength training. Since power loss starts in your 20s and 30s, maintaining explosive movement capability is key to preventing future frailty and falls.

Physical inactivity and hospitalization-induced bed rest accelerate muscle mass and function loss in older adults at a rate 3-6 times faster than in younger adults, with incomplete recovery.

If you are older, avoid unnecessary bed rest. If hospitalization is unavoidable, ask for early mobilization and physical therapy to mitigate the rapid 3-6x accelerated muscle loss that occurs during inactivity.

Tirzepatide treatment in people with type 2 diabetes shifts body fat distribution toward a more balanced pattern by significantly reducing visceral adipose tissue (VAT) and liver fat (LF) while preserving abdominal subcutaneous adipose tissue (aSAT) relative to the amount of weight lost.

If you have type 2 diabetes and are prescribed tirzepatide, expect significant reductions in dangerous visceral and liver fat. Importantly, the drug appears to preserve your subcutaneous fat (the fat under the skin) better than other weight-loss methods might, leading to a healthier overall fat distribution pattern. This shift occurs alongside weight loss and improves cardiometabolic risk markers.

Lower plasma glycine levels are independently associated with higher BMI and male gender, suggesting glycine is a marker of favorable metabolic health and its reduction is a risk factor for metabolic syndrome.

Low glycine levels are linked to higher BMI and male gender, and may indicate higher metabolic risk. While this paper doesn't prescribe a glycine supplement dose, it highlights glycine as a key marker of metabolic health. Maintaining healthy body weight helps preserve glycine levels, which may support metabolic function.

Adherence to sulfonylurea (SU) therapy is associated with greater weight gain in patients with type 2 diabetes compared to poor adherence.

If you are prescribed a sulfonylurea for type 2 diabetes, be aware that taking it consistently may lead to weight gain. If weight management is a priority, discuss alternative medications with your healthcare provider that have a weight-neutral or weight-loss effect.

Time-restricted eating (8-hour window) combined with resistance training improves upper-body high-speed strength (peak force and dynamic strength index) compared to habitual diet, while potentially impairing lower-body explosive performance.

If you are training for upper-body explosive power (like throwing or punching), an 8-hour eating window combined with heavy resistance training may boost your performance more than eating normally. However, if your goal is lower-body explosiveness (like jumping or sprinting), sticking to your normal eating schedule might yield better results. Body composition changes (fat loss) were similar in both groups.

Wrist-worn actigraphy is a valid and recommended objective method for assessing sleep duration and timing, as well as physical activity and sedentary behavior, in obesity research.

For accurate tracking of sleep and activity, use a wrist-worn actigraphy device. It objectively measures your sleep duration and timing, which are linked to energy balance and weight regulation, offering more precise data than self-reports.

Pharmacologic weight loss medications are effective only when used as adjuncts to lifestyle modifications; discontinuation of medication without sustained lifestyle changes leads to inevitable weight regain.

If you are prescribed a weight loss medication, understand that it is not a cure. It works best when you simultaneously adopt dietary changes and physical activity. If you stop the medication without having established sustainable lifestyle habits, you will likely regain the weight. The drug is an adjunct, not a substitute.

In resistance-trained men, low-load (20 RM) and moderate-load (10 RM) resistance training produce equivalent improvements in maximal strength and body composition when total load lifted is equated and sets are performed to volitional failure.

If you are an experienced lifter, you don't need to grind out heavy 1-5 RM reps to get strong or build muscle. You can use lighter weights (around 20 RM) as long as you take every set to near-failure and match the total amount of weight you lift (sets x reps x weight) to what you would do with heavier weights. This allows for strength and muscle gains similar to heavy training, potentially with less joint stress.

Humans exhibit sensitivity to meal energy density (ED) by adjusting meal size to minimize acute aversive effects of overconsumption, specifically through a nonlinear relationship where calorie-content signals dominate at high EDs (>1.41-1.75 kcal/g).

Your body naturally regulates intake based on how energy-dense your food is. When you eat foods with high energy density (above ~1.5 kcal/g), your body uses calorie-sensing signals to reduce your meal size, preventing overconsumption. This is a learned and biological response, not just stomach volume. Focus on understanding that high-energy foods trigger different satiety signals than low-energy, high-volume foods.

Adherence to a healthy low-carbohydrate diet (low low-quality carbs, high unsaturated fat, high plant protein) is associated with marginally lower total mortality (HR 0.95) in middle-aged and older adults, whereas overall or unhealthy LCDs (high saturated fat/animal protein) increase mortality risk.

If you follow a low-carbohydrate diet, prioritize unsaturated fats (like olive oil, nuts) and plant proteins (legumes, grains) while minimizing saturated fats and refined carbohydrates. Simply reducing carbs without improving food quality may increase your risk of death.

Adherence to a healthy low-fat diet (low saturated fat, high high-quality carbohydrates, high plant protein) is associated with significantly lower total (HR 0.82), cardiovascular (HR 0.84), and cancer (HR 0.82) mortality in middle-aged and older adults.

Adopt a low-fat diet that emphasizes high-quality carbohydrates (whole grains, fruits, vegetables) and plant proteins (legumes, nuts) while strictly limiting saturated fats. This pattern is associated with an 18% lower risk of death from all causes, heart disease, and cancer in older adults.

Isocaloric replacement of 3% energy from low-quality carbohydrates or saturated fat with plant protein is associated with significantly lower total, cardiovascular, and cancer mortality.

Replace 3% of your daily energy intake from refined carbohydrates and saturated fats with plant protein sources like beans, lentils, nuts, and whole grains. This simple substitution is associated with a 10% lower risk of death from all causes.

Delayed gastric emptying contributes to weight loss with GLP-1 agonists, but central appetite suppression is the predominant mechanism.

While GLP-1 drugs slow stomach emptying, this only explains about 20% of the weight loss. The main driver is reduced hunger and food intake due to brain signaling.

Roux-en-Y gastric bypass (RYGB) and sleeve gastrectomy improve glucose metabolism and induce weight loss primarily through accelerated nutrient transit to the distal small intestine, which triggers exaggerated secretion of L-cell hormones (GLP-1, PYY) that enhance insulin secretion and suppress appetite.

Metabolic surgeries like RYGB and sleeve gastrectomy work by rerouting the gut to stimulate GLP-1 and PYY hormones, which naturally suppress appetite and improve insulin sensitivity. This hormonal shift is a key driver of sustained weight loss and diabetes remission, offering benefits beyond simple calorie restriction.

Intensive lifestyle intervention in type 2 diabetes leads to significant weight loss and improved glycaemic control, but does not reduce cardiovascular morbidity or mortality over 10 years.

Intensive lifestyle changes help you lose weight and lower blood sugar, but they do not guarantee protection against heart attacks or death in type 2 diabetes. You may need additional medications, especially those that protect the heart and help with weight, to fully manage your cardiovascular risk.

Semaglutide (2.4 mg/week) provides significantly better economic value for weight reduction than liraglutide (3 mg/day), with a lower cost needed to treat per 1% body weight reduction.

If you are choosing between semaglutide and liraglutide for weight loss in the US, semaglutide is the more economically efficient option. It achieves nearly double the weight loss (12.4% vs 5.4%) for a lower cost per percentage point of weight lost, despite having a higher total therapy cost. The weekly injection schedule may also improve convenience and adherence compared to daily injections.

Baseline Respiratory Quotient (RQ) can predict which diet (Low-Carb or Low-Fat) will be more effective for an individual's short-term weight loss.

If you can measure your baseline Respiratory Quotient (RQ), a high RQ suggests you might lose more weight on a Low-Carb diet, while a low RQ might suggest a Low-Fat diet could be more effective.

GLP-1-based therapies (liraglutide, semaglutide, tirzepatide) reduce blood pressure in individuals with overweight or obesity, with tirzepatide demonstrating the greatest magnitude of reduction.

If you have high blood pressure and carry extra weight, GLP-1 medications like semaglutide or tirzepatide can lower your blood pressure, sometimes allowing you to take fewer other blood pressure pills. Tirzepatide appears to lower blood pressure more than other options in this class. These are weekly injections, which might be easier to manage than daily pills, though they can cause stomach side effects.