Browse the evidence

Supplementation with flaxseed oil (omega-3 fatty acids) and leucine shows some promise for improving recovery outcomes after ACL reconstruction, but high-quality evidence is lacking.

Flaxseed oil and leucine show some promise for ACL recovery, but current evidence is too weak to recommend them as standard care. Focus on proven strategies like high protein intake and physical therapy first.

Vitamin C and E supplementation (200 IU E and 1000 mg C daily) does not significantly improve functional outcomes, graft rupture rates, or inflammatory markers after ACL reconstruction.

Taking high doses of Vitamin C and E (1000 mg and 200 IU twice daily) does not appear to significantly improve functional outcomes or reduce inflammation after ACL surgery. It is not recommended as a standard part of recovery.

Short-term intensive insulin therapy can induce T2DM remission in newly diagnosed patients with high blood glucose levels (HbA1c ≥ 10% and FBG ≥ 11.1 mmol/L) by restoring beta-cell function.

If you were just diagnosed with Type 2 Diabetes and your blood sugar is very high, your doctor might suggest a short course of insulin. This isn't forever; it's used to quickly lower your blood sugar and give your pancreas a break so it can start working better on its own. This is most effective for people recently diagnosed.

The Blue Zones longevity paradigm is invalid because extreme longevity records in these regions are statistically associated with poverty, illiteracy, and clerical errors rather than lifestyle factors.

Do not rely on Blue Zone recommendations as a guaranteed path to longevity. The evidence suggests that the extreme longevity often cited in these regions is likely due to administrative errors and fraud rather than their lifestyle. Focus on verifiable health metrics and accurate data rather than geographic myths.

The Lipid Hypothesis, which demonized saturated fats and promoted high-carbohydrate diets, is flawed and has contributed to the global pandemic of chronic metabolic diseases.

Re-evaluate your intake of saturated fats. The paper suggests that saturated fats are essential for health and that the high carbohydrate intake promoted by the Lipid Hypothesis may be contributing to metabolic diseases. Consider reducing carbohydrates and incorporating healthy saturated fats.

Mainstream dietary guidelines recommending low red meat intake are not supported by robust scientific evidence and may cause harm by promoting nutritionally inferior plant-based diets.

Do not automatically reduce red meat intake based on current guidelines. Current evidence does not support a causal link between moderate red meat consumption and chronic disease, and restricting meat may lead to deficiencies in critical nutrients like B12, iron, and zinc, especially for children, pregnant women, and the elderly. If you choose to reduce meat, ensure you are supplementing B12 and monitoring iron and zinc levels, or prioritize nutrient-dense animal products to maintain nutritional robustness.

Glucagon-like peptide-1 receptor agonists (GLP-1RAs) induce significant weight loss and metabolic improvement in patients with Bardet-Biedl syndrome (BBS), a genetic obesity syndrome previously resistant to standard pharmacotherapy.

If you have Bardet-Biedl Syndrome and struggle with severe obesity despite trying other medications, GLP-1 receptor agonists (like semaglutide or liraglutide) combined with dietary changes may be a viable treatment option. This case showed a 33% weight loss and normalized blood sugar, suggesting that genetic obesity is not necessarily resistant to these specific hormonal therapies.

Intentional weight loss in individuals with high adipose tissue stores of persistent organic pollutants (POPs) may lead to long-term cognitive decline due to the mobilization of these neurotoxic chemicals into the circulation and brain.

If you are overweight and have high exposure to environmental toxins (like certain pesticides or industrial chemicals), be aware that rapid or intensive weight loss might temporarily increase the levels of these chemicals in your blood. While weight loss is generally good for heart and metabolic health, this specific mechanism suggests that slow, steady weight loss might be preferable to minimize the spike in circulating toxins, especially if you have existing cardiovascular issues. Focus on reducing external exposure to POPs (dietary sources) alongside weight loss.

Metabolically healthy obesity may confer a lower risk of dementia compared to lean obesity because healthy adipose tissue safely stores neurotoxic persistent organic pollutants (POPs), preventing them from reaching the brain.

For those with obesity, maintaining metabolic health (normal blood sugar, blood pressure, and lipids) is crucial. Healthy fat tissue may act as a 'sink' for environmental toxins, potentially protecting the brain. However, this does not negate the benefits of weight loss if you are metabolically unhealthy. Focus on metabolic health markers and reducing exposure to environmental toxins.

Adherence to a zero-carbohydrate diet (consuming exclusively animal-sourced foods) is associated with self-reported improvements in metabolic health, digestive function, mood, and physical composition, driven by the elimination of plant-based antinutrients and the induction of nutritional ketosis.

If you are considering a zero-carb diet, expect a significant social adjustment. You will likely face skepticism from healthcare providers and peers. The paper suggests that engaging with online communities can provide necessary support and validation. Physically, you may experience an initial 'adaptation phase' with GI distress, which typically resolves. The diet involves eating only animal products (meat, fish, eggs, dairy) and potentially fasting, with no carbohydrates.

In women, initial skeletal muscle size (leg fat-free mass and quadriceps CSA) is positively associated with the magnitude of muscle atrophy following 14 days of immobilization.

For women undergoing immobilization, having larger muscles prior to injury may be associated with greater absolute muscle loss. However, this finding is based on a small group and needs confirmation. Do not let this discourage building muscle; focus on proper rehabilitation.

Metabolic and bariatric surgery (MBS) improves depressive, anxiety, and non-normative eating symptoms, as well as attention, compared to nonsurgical controls, though evidence certainty is low to very low.

If you have obesity and struggle with depression, anxiety, or disordered eating, metabolic and bariatric surgery (MBS) may help improve these symptoms more than nonsurgical treatments. However, the evidence is not yet high-quality, and you should be aware that MBS might slightly increase the risk of substance use disorders or suicide in the long term (>2 years). Regular mental health monitoring is essential after surgery.

Metabolic and bariatric surgery (MBS) slightly increases the risk of substance use disorders and suicide deaths more than 2 years post-surgery compared to nonsurgical controls.

Be aware that while MBS improves mental health symptoms, it may slightly increase the risk of substance use disorders and suicide more than 2 years after surgery. Long-term mental health support and monitoring are essential to mitigate these risks.

Retatrutide, a triple-hormone receptor agonist (GLP-1/GIP/Glucagon), can cause intractable, secretory diarrhea and acute kidney injury, particularly when used off-label via unregulated online sources with unestablished dosing protocols.

If you are using retatrutide or similar GLP-1 agonists obtained from online sources, be aware that dosing is not standardized and risks are higher. Intractable diarrhea and kidney injury are serious potential side effects. Seek regulated medical care for weight loss management to ensure safe dosing and monitoring.

Higher baseline levels of Myostatin are associated with significant functional decline (Gait Speed and 6MWD) in older adults with sarcopenia, while inflammatory markers (IL-6, hsCRP) show less consistent or no correlation with functional decline.

While not yet a standard clinical test, high Myostatin levels may predict functional decline in sarcopenic older adults. In contrast, common inflammatory markers (CRP, IL-6) did not correlate with functional decline in this study, suggesting they may not be the primary drivers of functional loss in this population.

Vegan athletes may experience slower recovery from exercise-induced muscle damage (EIMD) compared to omnivores, characterized by greater delayed onset muscle soreness and reduced jump performance, likely due to lower protein and amino acid intake.

If you are vegan, pay close attention to your protein intake, especially around training. You may experience more muscle soreness and slower return of power (jump height) after intense workouts. Ensure you are consuming enough total protein and diverse plant sources to provide all essential amino acids for repair.

GLP-1 agonists (e.g., tirzepatide) and metformin show promise in improving asthma outcomes in obese patients by enhancing insulin sensitivity and reducing airway inflammation, though specific FDA approvals for obesity-associated asthma are lacking.

If you have asthma and obesity, discuss with your doctor whether metabolic treatments like GLP-1 agonists might help your asthma symptoms, especially if you have insulin resistance. While not yet approved specifically for asthma, they may improve lung function and reduce inflammation.

High cardiorespiratory fitness induced by prior exercise training likely confers innate immune protection against SARS-CoV-2 by attenuating proinflammatory cytokine storms.

Maintain high cardiorespiratory fitness through regular moderate-to-vigorous aerobic exercise. While this may help mitigate severe inflammatory responses to respiratory viruses like SARS-CoV-2, it is not a substitute for standard preventive measures like vaccination and hygiene.

GLP-1 agonists like semaglutide may reduce the exposure (efficacy) of ALK tyrosine kinase inhibitors like alectinib due to delayed gastric emptying.

Be aware that taking semaglutide might reduce how much cancer medication your body absorbs. However, slow titration (starting low and going slow) may help mitigate this interaction.

Preoperative exercise training may improve walking test distance and body weight in adults undergoing bariatric surgery, but evidence is limited.

While evidence is limited, starting exercise before bariatric surgery may help improve walking test distance and body weight. Consult with your healthcare provider to determine if preoperative exercise training is appropriate for you.

Low-carbohydrate and ketogenic diets are not currently recommended for the treatment of Type 1 Diabetes due to lack of long-term safety data and risk of complications like DKA and growth deficits in children.

For Type 1 Diabetes, low-carb and ketogenic diets are not currently recommended by major guidelines due to safety concerns like DKA and unknown long-term effects on growth. While some patients may see short-term improvements in glucose control, the risks are significant. Consult your healthcare provider before considering any drastic dietary changes.

GLP-1 analogs are widely used in Saudi Arabia for diabetes management and show some weight loss efficacy, but there is no trial data for their use in obesity-only patients in the country.

GLP-1 analogs are used in Saudi Arabia for diabetes, but there is no specific trial data for obesity-only patients. Use with caution and monitor weight loss.

For upper extremity musculature, there is insufficient evidence to recommend full or partial ROM over the other, as results are conflicting.

For upper body muscles, you can use either full or partial ROMs without significant disadvantage. Focus on consistency, volume, and progressive overload rather than obsessing over the specific range of motion.

Combining plyometric and resistance training does not produce additive effects on muscle hypertrophy or anabolic signaling compared to resistance training alone.

Do not expect to build muscle faster by mixing jumping exercises with weightlifting compared to just lifting weights. The current evidence suggests you get the same muscle growth from resistance training alone, so you can save time by focusing on one modality if your goal is purely hypertrophy.