Browse the evidence

CT-388, a once-weekly signaling-biased dual GLP-1/GIP receptor agonist, produces clinically meaningful weight loss (4.7% to 8.0% over 4 weeks) and improved glycemic control in participants with overweight or obesity, with a safety profile consistent with other incretin-based therapies.

CT-388 is a once-weekly injection that helps people with overweight or obesity lose weight (4.7% to 8.0% in 4 weeks) and improves blood sugar control. It is generally well-tolerated, with most side effects being mild or moderate. This makes it a promising option for treating obesity and type 2 diabetes, though long-term data is still needed.

GZR18, a GLP-1 receptor agonist administered once-weekly or bi-weekly, induces robust body weight reductions (up to 17.8%) and improves metabolic parameters in Chinese adults with overweight or obesity.

GZR18 is a once-weekly or bi-weekly GLP-1 injection that helps overweight or obese Chinese adults lose significant weight (up to 17.8%) and improve metabolic health. It is designed to minimize side effects like nausea, making it a potentially tolerable option for those who struggle with frequent injections or severe gastrointestinal issues from other GLP-1 drugs. Consult a doctor to see if it's appropriate for you.

Telemedicine-based health coaching delivered via videoconferencing induces significantly greater weight loss and improves insulin sensitivity (HOMA-IR) compared to in-person coaching or no coaching in obese adults.

If you are obese and struggle with weight loss, try a telemedicine health coaching program that uses weekly video calls and remote monitoring (scales/step counters). This approach may be more effective than in-person visits because it removes travel barriers, leading to better attendance and greater weight loss.

Telemedicine-based health coaching significantly increases daily physical activity (steps/day) compared to in-person coaching and no coaching.

Use a telemedicine coaching program that tracks your steps and sets weekly physical activity goals. This method helps you stay active by providing regular feedback and support without the hassle of traveling to appointments.

Phentermine monotherapy produces significantly higher rates of ≥5% weight loss compared to other anti-obesity medications (phentermine/topiramate, liraglutide, naltrexone/bupropion, lorcaserin, orlistat) over a 6-month period.

If you are struggling with obesity and lifestyle changes alone haven't worked, phentermine (up to 37.5mg daily) combined with a structured diet and exercise program is likely to produce better weight loss results than other common prescription weight loss drugs over a 6-month period. Ensure you are monitored by a doctor to manage any side effects.

A structured, virtual, community-based lifestyle intervention using meal replacements and behavioral support achieves weight loss (14-16%) and type 2 diabetes remission (43%) comparable to GLP-1 receptor agonist therapies.

To achieve significant weight loss and potentially reverse type 2 diabetes, consider a structured program that combines a temporary period of meal replacements with long-term behavioral support. Look for programs that offer frequent check-ins, community support, and a clear plan for transitioning back to regular food. This approach can be as effective as newer weight-loss drugs for many people, especially when sustained over 18 months.

An individualized dietary intervention combining energy-restricted meal plans with group-based behavioral support and close monitoring achieves significant, sustained weight loss in postmenopausal women with overweight.

For postmenopausal women with overweight, sustainable weight loss is best achieved through a personalized diet plan that respects your food preferences, rather than a generic diet. This plan should include a moderate caloric deficit (approx. 750 kcal/day), potentially using meal replacements initially, and crucially, requires strong social support through group sessions and regular check-ins with a nutritionist to maintain motivation and address challenges like shake fatigue.

A 12-week comprehensive obesity management program combining nutritional education, personalized coaching, and plant-derived food supplements (PDFS) significantly reduces body weight, fat mass, and abdominal circumference in obese subjects compared to a control group receiving only medical observation.

To lose weight effectively, combine a structured, low-calorie diet with regular professional coaching and specific plant-based supplements over 12 weeks. This holistic approach addresses not just calories but also behavior and metabolic markers, leading to significant fat loss and improved health metrics compared to self-managed or medical-observation-only approaches.

Personalized coaching within the program significantly improves behavioral parameters, including quality of life, nutritional habits (Nutriscore), and motivation to change (Prochaska Di Clemente Scale), compared to medical observation alone.

Sustainable weight loss requires behavioral support. Regular coaching improves quality of life, nutritional awareness, and motivation, which are critical for maintaining weight loss.

Periodization, defined as the systematic modulation of training variables (volume, intensity, density) over time, is necessary to direct specific physiological adaptations and optimize performance, whereas unstructured or constant loading leads to suboptimal results and increased injury risk due to fatigue.

Do not train at the same intensity and volume every day. Structure your training into phases that vary these loads (periodization) to manage fatigue and ensure you peak when it matters. Constant high effort leads to injury and stagnation; structured variation leads to adaptation.

Adherence to the DASH dietary pattern significantly reduces the incidence of cardiovascular disease, coronary heart disease, stroke, and type 2 diabetes in prospective cohort studies, and improves cardiometabolic risk factors (blood pressure, lipids, HbA1c, body weight) in controlled trials.

Adopt the DASH dietary pattern by prioritizing fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fats, red meat, and added sugars. This approach is strongly associated with lower risks of heart disease, stroke, and diabetes, as well as improved blood pressure and weight management.

Higher dietary fibre intake reduces body weight, BMI, and waist circumference, and improves blood lipid profiles (total cholesterol, LDL, triglycerides) in adults with diabetes.

Eating more fibre can help you lose a small amount of weight and improve your cholesterol levels, even if you don't try to eat less. This is a sustainable way to improve your overall metabolic health.

Distributing protein intake evenly across meals (approx. 30g per meal) maximizes muscle protein synthesis compared to skewed distributions, particularly in older adults.

Try to eat about 30 grams of protein at breakfast, lunch, and dinner. This helps your body build and maintain muscle better than eating most of your protein at one meal, especially as you age.

Consuming ~30g of protein at breakfast improves satiety and reduces evening snacking in individuals who habitually skip breakfast.

If you usually skip breakfast, try eating a meal with about 30 grams of protein (like eggs or Greek yogurt) in the morning. This can help you feel full longer and reduce unhealthy snacking in the evening, potentially preventing fat gain.

Maintaining adequate energy availability (≥45 kcal·kg LBM⁻¹·day⁻¹) is essential to prevent stress fractures and optimize bone health in athletes, as low energy availability directly reduces bone formation and increases bone resorption.

To prevent stress fractures, ensure your daily energy intake relative to your lean body mass is at least 45 kcal per kg of lean body mass. If you struggle to hit this number due to high training loads, consider cycling your energy intake: maintain higher availability during training blocks and strategically lower it only during specific race-weight phases, but never chronically below this threshold.

Supplementation with 15g of gelatin or hydrolyzed collagen, combined with vitamin C, 1 hour before tendon-loading exercise, significantly increases tendon collagen synthesis and may reduce injury risk.

If you are prone to tendon issues (like patellar or Achilles tendinopathy), try consuming 15g of gelatin or hydrolyzed collagen mixed with 50mg of Vitamin C one hour before your tendon-loading exercises (like jumping or sprinting). This specific timing and combination has been shown to double tendon collagen synthesis compared to placebo.

Increasing dietary protein to 2.3 g/kg body mass during energy restriction helps attenuate the loss of lean body mass in injured athletes.

If you are injured and need to reduce calories to avoid gaining fat, do not cut protein. Instead, increase your protein intake to 2.3 grams per kilogram of body weight daily. This helps protect your muscle mass while you heal.

Weight loss interventions, including lifestyle changes and bariatric surgery, reduce blood pressure, glomerular hyperfiltration, and proteinuria in obese patients with CKD.

If you are overweight and have early kidney disease or diabetes, losing weight through diet and exercise can significantly lower your risk of developing kidney failure. This is achieved by reducing the workload on your kidneys. However, if you have advanced kidney disease, weight loss decisions must be made carefully with your doctor, as your body may need extra reserves to fight illness.

Implementing a one-week 'sleep-low' carbohydrate periodization strategy (periodizing intake to create low glycogen recovery and fasted morning training) improves endurance performance in well-trained cyclists by approximately 3.2%, primarily through altered pacing strategies rather than metabolic changes.

If you are a well-trained cyclist, try a 'sleep-low' strategy for one week before a key event. Eat your usual carbohydrates (around 6g/kg/day), but time them so you have high energy for your hard interval sessions in the late afternoon. Then, skip carbohydrates after that workout and train lightly the next morning on an empty stomach. This may help you pace better and perform ~3% faster in time trials, likely by changing how you manage effort rather than changing your metabolism.

Natural bodybuilders should train each muscle group 2-3 times per week with a volume of 40-70 reps per muscle group per session to maximize hypertrophic stimulus while managing fatigue during caloric restriction.

To build or maintain muscle while cutting weight, hit every muscle group 2-3 times a week. Aim for about 40-70 total reps per muscle group each time you train it. Use weights that let you do 6-12 reps (about 70-80% of your max). If you feel burnt out, take planned breaks (deloads) rather than just stopping training.

Periodized resistance training (Block or Undulating) is superior to non-periodized training for maintaining muscle mass and strength during contest preparation.

Do not run the same workout for months. Use a periodization plan (like Block or Undulating) to vary your weights, reps, and volume over time. This helps you keep muscle and strength while dieting.

A multidisciplinary Tier 3 weight management service delivered in primary care achieves clinically significant weight loss (mean 10.2 kg in completers) and improves comorbidities for adults with morbid obesity (BMI ≥40 or ≥30 with comorbidities).

If you have a BMI over 40, or over 30 with health issues like diabetes or high blood pressure, seek a specialized primary care weight management service. Look for a program that includes a doctor, dietitian, and psychologist working together. They will create a personalized plan with a modest calorie deficit (around 600 kcal/day) and monthly check-ins. This approach is designed to handle complex health issues safely and effectively within your local community.

Supplementation with Essential Amino Acids (EAA, 20g twice daily) starting one week before and continuing two weeks after Total Knee Replacement (TKR) reduces quadriceps muscle atrophy and accelerates functional mobility recovery.

If you are having knee replacement surgery, ask your doctor or dietitian about taking Essential Amino Acid (EAA) supplements. The study suggests starting 20g of EAAs twice daily one week before surgery and continuing for two weeks after. This may help preserve your leg muscle strength and help you move better faster than standard care alone.

Using electric bicycles for commuting and daily travel elicits a moderate-to-vigorous heart rate response (approx. 75% of max) and improves aerobic fitness in people with Type 2 diabetes, making it a viable health intervention.

If you have Type 2 diabetes and find traditional cycling too strenuous or hilly, try an electric bicycle. Use it for commuting or short trips. The study shows this can raise your heart rate to a beneficial level (similar to moderate exercise) and improve fitness, even if you are not used to cycling. Start with short rides and focus on consistency.