Browse the evidence

Flavonoids inhibit pancreatic lipase, alpha-amylase, and alpha-glucosidase, thereby reducing the hydrolysis and absorption of dietary fats and carbohydrates.

To potentially reduce fat and carbohydrate absorption, include flavonoid-rich foods (like berries, tea, citrus) in your diet. However, the paper relies on concentrated extracts and in vitro models, so normal dietary intake may not provide the same enzyme-inhibiting effects as studied supplements.

Flavonoids reduce oxidative stress and inflammation, which are key drivers of obesity and its comorbidities.

Incorporating flavonoid-rich foods can help reduce oxidative stress and inflammation, which are linked to obesity. This supports overall metabolic health but is not a substitute for a healthy diet and exercise.

Protein hydrolysates may be beneficial for older adults or those with slower digestion because they accelerate protein digestion and absorption, reducing splanchnic extraction.

If you are older, you might benefit from protein hydrolysates because your body digests protein slower. Hydrolysates can help get amino acids to your muscles faster, potentially supporting muscle maintenance better than intact proteins.

Dietary carbohydrate intake between 45% and 65% of total calories is not associated with an increased risk of type 2 diabetes, with the lowest risk observed at 50% intake.

You do not need to eliminate carbohydrates to prevent type 2 diabetes. Aim for 45-65% of your daily calories from carbs, with 50% being the sweet spot for lowest risk. Focus on the quality of carbs (e.g., avoiding excessive refined grains like white rice in Asian populations) rather than just quantity.

Dietary carbohydrate intake exceeding 70% of total calories is associated with a significantly higher risk of type 2 diabetes, particularly in Asian populations.

If your diet consists of more than 70% of calories from carbohydrates, you may be at higher risk for type 2 diabetes, especially if you are of Asian descent. Consider reducing carbohydrate intake to the 50-65% range to lower this risk.

Automated indexing of personal health behavior change stories significantly increases self-efficacy for weight loss compared to randomly selected stories.

To boost your confidence in losing weight, seek out personal stories that specifically match your background and current mindset. Instead of reading random advice, look for narratives from people who are at the same stage of change as you and share your demographic traits. This tailored approach is more likely to increase your belief that you can succeed.

Acute carbohydrate ingestion significantly increases total resistance training session volume, but this ergogenic benefit is conditional on session duration exceeding 45 minutes and/or a pre-exercise fast duration of 8 hours or more.

If your resistance training session lasts longer than 45 minutes, or if you train fasted for 8+ hours (e.g., early morning), consume carbohydrates before or during the workout to increase the total volume you can complete. For short sessions (<45 min) or well-fed states, carbohydrate ingestion provides no significant performance benefit. The specific dose is less important than the total number of maximal effort sets performed.

Carbohydrate ingestion elevates post-exercise blood lactate and glucose levels, but this metabolic response may come at the cost of extended recovery time due to the increased training volume performed.

Expect higher blood lactate and glucose after carb-fueled workouts. This is normal and reflects the higher volume you completed. Be aware that this increased volume may lead to longer recovery times, so adjust your training frequency or intensity accordingly.

High intake of ultra-processed foods (UPFs) is associated with increased risk for obesity and cardiometabolic diseases (CMD), though causal mechanisms remain to be fully established.

While observational studies link high UPF intake to obesity and CMD risk, the exact mechanisms are complex. Focus on reducing intake of foods high in added sugars, sodium, and low in fiber, as these are common in UPFs. Be aware that 'processed' does not always mean 'unhealthy', but UPFs often contribute to excess energy intake.

Slower rates of body mass loss (approx. 0.5% per week) combined with longer diet durations result in a lower estimated energy deficit (EED) and higher energy availability compared to faster weight loss rates, thereby better preserving lean body mass in natural bodybuilders.

If you are a natural athlete preparing for a physique event, aim to lose no more than 0.5% of your body weight per week. This slower rate, often requiring a longer diet duration (e.g., 28+ weeks), helps maintain higher energy availability compared to faster 0.7-1.0% loss rates. This metabolic advantage is critical for preserving the lean muscle mass you have worked to build, as faster rates are associated with greater lean tissue loss.

Higher gut microbiota plasticity (variability in composition) is correlated with sustained 12-month weight loss, but the specific timing and diet interaction differ: pre-diet daily plasticity predicts success on low-fat diets, while plasticity over the first 10 weeks of intervention predicts success on low-carb diets.

If you are trying to lose weight, your gut microbiome's ability to change (plasticity) might predict success. For low-fat diets, higher daily variability before starting might help. For low-carb diets, a larger shift in your microbiome during the first 10 weeks might predict better long-term results. This is not a diagnostic tool yet, but suggests that individual metabolic flexibility, reflected in gut changes, matters.

Pre-diet daily gut microbiota plasticity is significantly higher in very successful weight lossers on a low-fat diet compared to unsuccessful losers, but this correlation is not observed for low-carb diets.

If you are starting a low-fat diet, your gut's natural day-to-day variability might predict how well you will do. Those with higher variability before starting tended to lose more weight. This is not a reason to avoid low-fat diets, but a hint that individual gut dynamics matter.

Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.

Include nitrate-rich vegetables like spinach, arugula, or lettuce in your daily diet. A single cup (75g) of these provides enough nitrate (~135-362 mg) to support muscle strength and physical function, potentially reducing fall risk. This is a simple dietary addition that complements protein and calcium intake.

Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.

Eat at least 3 servings of vegetables daily, aiming for variety including cruciferous (broccoli, cabbage) and allium (onion, garlic) types. This habit is associated with a 41% lower risk of injurious falls and 27% lower risk of fractures in older women. Focus on diversity to ensure you get a range of nutrients like nitrate and Vitamin K.

Vegetarian and vegan diets are associated with a lower risk of ischemic heart disease and cancer, as well as lower mortality from cardiovascular diseases, compared to omnivorous diets.

Incorporating more plant-based foods and reducing meat intake may lower your risk of heart disease and cancer. This is a long-term lifestyle shift rather than a quick fix.

Providing individual consultation to patients in group weight management programs significantly improves retention rates.

Ask your weight management program if they offer one-on-one consultations. This personalized attention is linked to a much higher chance of sticking with the program and achieving your goals.

Higher staffing levels in weight management programs are associated with significantly higher patient retention rates.

When choosing a weight management program, consider the staffing levels. Programs with more staff per patient are more likely to help you stay in the program and achieve your goals.

Post-exercise cooling (e.g., cold water immersion) applied in the early recovery phase (< 1 hour) improves fatigue resistance following endurance exercise in hot conditions and may enhance maximal strength recovery after resistance exercise.

If you train in the heat or do heavy lifting, a 10-30 minute cold water immersion (5-20°C) immediately after your session can help you recover strength and fatigue resistance faster. However, avoid this if you just did sprint intervals, as it may hurt your power output for the next session.

Single application of cooling has generally no effect on recovery during the 24–72 hour period following resistance and endurance exercises, though it may benefit neuromuscular function recovery 24–48 hours after sprint exercise.

If you have a competition or hard workout 24-72 hours later, cold water immersion after your initial session won't significantly help you recover from resistance or endurance training. It might help if you did sprint intervals, but don't rely on it for general late recovery.

Triple agonists (retatrutide, SAR441255) demonstrate superior efficacy in reversing fatty liver disease (MASH) compared to dual agonists and GLP-1 monotherapy.

For those with fatty liver disease (MASH), triple agonists like retatrutide have shown remarkable ability to normalize liver fat in 90% of patients in clinical trials. This makes them a promising treatment option for liver health, beyond just weight loss.

During pandemic lockdown, individuals previously engaged in resistance training maintained participation rates (82.8%) but adapted their training location to home, shifted to bodyweight exercises, and reduced perceived effort, resulting in lower perceived effectiveness and enjoyment.

If you are used to training in a gym, do not stop training when you cannot access it. Shift to bodyweight exercises or home equipment, and accept that your perceived effort and enjoyment might drop temporarily. Focus on maintaining the habit of training 2-3 times per week rather than perfecting the routine or intensity. Your body will adapt, and you can gradually reintroduce complexity as access allows.

GLP-1 receptor agonists (Liraglutide and Exenatide) significantly improve menstrual frequency and ovulation rates in overweight/obese women with PCOS, primarily through weight loss and insulin resistance reduction rather than direct ovarian stimulation.

For overweight women with PCOS struggling with irregular periods, GLP-1 agonists like Liraglutide or Exenatide (often combined with Metformin) are effective treatments. They improve menstrual regularity and ovulation rates significantly better than Metformin alone. The benefits are largely driven by weight loss and reduced insulin resistance, but may also involve direct hormonal regulation. Consult a doctor for dosing, as injections are required for current FDA-approved versions.

Combining GLP-1 receptor agonists (Liraglutide or Exenatide) with Metformin significantly improves pregnancy rates and endometrial receptivity compared to Metformin monotherapy in women with PCOS undergoing IVF.

If you have PCOS, are overweight, and are struggling with infertility despite trying standard treatments like Clomiphene, ask your doctor about adding Liraglutide to your Metformin regimen before starting IVF. One study showed this combination significantly improved pregnancy rates per embryo transfer compared to Metformin alone. Note that these drugs are not approved for use during pregnancy, so a washout period is required.

Sustained remission of type 2 diabetes (via weight loss or bariatric surgery) reduces the risk of microvascular and macrovascular complications compared to standard care.

Achieving remission through sustained weight loss or surgery not only normalizes blood sugar but also significantly reduces your risk of heart disease, kidney damage, and eye problems over the long term. This benefit is likely greater than just controlling blood sugar with medication alone.