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Total repetitions per set was significantly predictive of RIRDIFF at both 4 (p = 0.033) and 1RIR (p = 0.022) for absolute RIRDIFF.

Understanding the impact of total repetitions can help in better RIR predictions.

Changes in muscle thickness (MT) of the pectoralis major (PM) were observed in the 4-6 RPE group (+2.03 mm), 7-9 RPE group (+0.71 mm), and 7-9+ RPE group (+2.73 mm).

Resistance training programs can lead to varying degrees of muscle hypertrophy depending on proximity to failure.

RIR accuracy at the predicted 1 RIR was significantly greater than at the predicted 4 RIR in both the bench press and the squat.

Trained individuals are more accurate in predicting their repetitions in reserve when closer to muscular failure.

Exercising is about 26% more effective in aiding fat reduction than dieting.

Encouraging exercise over dieting can enhance fat loss efforts.

Personalized meal recommendations are CGM dependent.

Dietitians should consider the type of CGM when making meal recommendations.

Lifestyle changes can successfully induce weight loss in obese individuals, at least temporarily.

Practitioners can consider lifestyle changes as a viable method for inducing weight loss in obese patients.

Fat-adaptation increased fat oxidation during submaximal cycling compared to a high-carbohydrate diet.

Practitioners may consider fat-adaptation strategies to enhance fat oxidation in endurance athletes.

The key overload components of a training programme are volume, intensity, and frequency.

Trainers should focus on adjusting volume, intensity, and frequency in training programs.

Chronic adaptations in muscle are the result of cumulative effects of repeated bouts of exercise.

Regular and repeated exercise is essential for achieving long-term muscle adaptations.

Post-exercise nutrient ingestion may enhance translational signaling and glycogen resynthesis in individuals with low muscle glycogen.

Incorporating post-exercise nutrition may optimize recovery and adaptation in resistance training.

INT feeding increased Thr389 phosphorylation compared to rest at the 1 h time-point during recovery (∼12 fold, p<.05) and this effect was still evident 4 h post-exercise (∼8 fold, p<0.05).

Intermediate protein feeding may sustain anabolic signaling for a longer duration compared to smaller doses.

Ultra-endurance athletes might benefit from a combination of fat adaptation and carbohydrate intake for events lasting less than 4 hours.

Ultra-endurance athletes may consider combining fat adaptation with carbohydrate intake for optimal performance in shorter events.

High carbohydrate (CHO) feeding resulted in elevated pre-exercise glycogen on DAY 3 (713 ± 60 mmol·kg−1 dw) compared to a moderate CHO diet on DAY 3 (435 ± 57 mmol·kg−1 dw, P <0.001), but not on DAY 5 (409 ± 40 mmol·kg−1 dw).

For athletes, a high CHO diet can significantly increase glycogen levels before exercise, but this effect may not persist with repeated loading.

The lower-carbohydrate or lower-GI diets increased HDL-C by about 4% and lowered triglycerides (TG) by 20% compared to the higher-carbohydrate, higher-GI diet.

Practitioners may consider recommending lower-carbohydrate or lower-GI diets to improve HDL-C and reduce triglycerides in overweight adults.

Postprandial glycemia is reduced either by lowering GI or amount of carbohydrate.

Practitioners can advise on the benefits of lowering carbohydrate intake or GI to manage postprandial blood glucose levels.

A healthy lifestyle score was more strongly associated with CHD than the genetic risk score, with a relative risk of 1.94 (95% CI: 1.71-2.20) for the highest quintile compared to the lowest.

Promoting a healthy lifestyle is crucial for reducing the risk of CHD, potentially more so than focusing solely on genetic factors.

Participants with higher sugar-sweetened beverages (SSBs) and artificially sweetened beverages (ASBs) intake and lower physical activity were independently at higher risk of type 2 diabetes (T2D).

Reducing intake of SSBs and ASBs while increasing physical activity may lower the risk of developing T2D.

Participants who did not meet physical activity guidelines and consumed more than 2 servings/day of SSBs had a significantly higher risk of T2D compared to those who met physical activity guidelines and never/rarely consumed SSBs.

Encouraging adherence to physical activity guidelines is crucial, especially for those consuming high amounts of SSBs.

Even among participants who met physical activity guidelines, those who consumed more than 2 servings/day of SSBs had a higher risk of T2D.

Limiting SSB intake is important for reducing T2D risk, even for those who are physically active.

Both baseline physical activity and changes in physical activity were significantly associated with body fat reduction.

Increasing physical activity levels may enhance body fat reduction efforts.

Changes in dietary fat, as a percentage of energy intake, were associated with body fat reduction in the low-fat group only.

Adjusting dietary fat intake may be beneficial for those following a low-fat diet to reduce body fat.

Average weight loss was 1.3kg (SD 2.3, P=0.03).

Weight loss can be achieved through mindful eating interventions using technology.

77% reported improving three or more consumption behaviors.

Encouraging multiple behavior changes can enhance the effectiveness of dietary interventions.

The low glycemic load (LG) diet resulted in a significantly higher percentage of weight loss as fat and a significantly lower percentage of weight loss as fat free mass (FFM) compared to the high glycemic load (HG) diet in individuals who lost more than 5% body weight.

For individuals losing significant weight, a low glycemic load diet may promote greater fat loss and less muscle loss.