Browse the evidence

Lifestyle interventions, particularly those involving Mediterranean diets enriched with polyphenols, can reduce DNA methylation age (epigenetic aging) in overweight and obese individuals.

Healthy lifestyle choices, including diet and exercise, can slow down your biological aging process. This means you can potentially age slower than your chronological age suggests by maintaining a healthy weight and diet.

Overweight and obese primary care patients report a 63% willingness to participate in comprehensive, intensive behavioral weight loss programs (12-26 sessions/year), with willingness significantly higher among women, African Americans, and American Indians compared to non-Hispanic white men.

If you are overweight or obese, you are not alone in wanting to lose weight; most people in your position are willing to join a structured program. To succeed, look for programs that are affordable, convenient, and address your specific reasons for wanting to lose weight (like health or feeling better). Don't wait for a perfect program; seek out those that minimize logistical barriers like cost and travel time.

Slower eccentric tempos (4s vs 2s) produce similar lower limb hypertrophy and strength gains in untrained individuals, with the exception of greater vastus medialis growth at 4s.

You do not need to slow down your eccentric (lowering) phase to 4 seconds to maximize muscle growth in your legs. A moderate 2-second eccentric is just as effective as a 4-second one for overall quadriceps size and strength in beginners. Focus on getting close to failure with good form rather than obsessing over exact timing, unless you specifically want to target the vastus medialis (inner thigh) with a slower tempo.

In the untrained state, the rate of myofibrillar protein synthesis (MyoPS) in the first 24 hours after unaccustomed resistance exercise is positively correlated with subsequent gains in whole-body lean mass during a 12-week training program.

If you are new to resistance training, your body's initial protein synthesis response to the first few workouts may predict how much muscle you will eventually gain. However, this is just one factor; long-term consistency is key.

Deprescribing GLP-1 agonists in patients with Type 2 Diabetes does not result in weight regain or loss of glycemic control if the patient maintains Carbohydrate Restricted Nutrition Therapy (CRNT) supported by continuous remote care.

If you are taking a GLP-1 drug (like Ozempic or Wegovy) for Type 2 Diabetes, you may be able to stop the medication without regaining weight or losing blood sugar control, provided you switch to a strict low-carbohydrate diet (under 30g carbs/day) and maintain nutritional ketosis. This approach mimics the drug's hormonal effects on hunger and satiety. You should work with a healthcare provider to monitor your progress and determine if you are a candidate for deprescription.

Carbohydrate Restricted Nutrition Therapy (CRNT) induces hormonal changes (lower ghrelin, higher GLP-1/CCK) that reduce hunger and appetite, thereby supporting weight maintenance after GLP-1 deprescription.

The reason low-carb diets help you stay full is not just willpower; they biologically alter your hunger hormones. Ketosis lowers ghrelin (the hunger hormone) and increases satiety hormones, making it easier to maintain weight loss without constant hunger.

GLP-1 receptor agonists (liraglutide, semaglutide) and dual GLP-1/GIP agonists (tirzepatide) are the most promising pharmacological treatments for obesity in older adults, offering favorable efficacy and safety profiles, though specific guidelines are currently lacking.

For older adults with obesity, GLP-1 agonists like liraglutide and semaglutide are currently the most effective pharmacological options. They work by mimicking hormones that regulate appetite and blood sugar. While they cause significant weight loss, there is a risk of muscle loss, so these medications should ideally be used alongside resistance exercise and adequate protein intake. Start with a low dose and increase slowly to manage stomach side effects. Note that data for those over 75 is limited.

Intraweek Training Monotony (ITM) and Acute:Chronic Workload Index (ACWI) provide distinct, non-redundant information compared to Foster's Training Monotony and Acute:Chronic Workload Ratio (ACWR) by incorporating load orientation, session duration, and weekly density.

Use ITM to monitor variety within a single week and ACWI to track workload trends over the season. Unlike standard metrics that only look at volume and intensity, these indices also account for what type of training (technical, tactical, physical) is being performed. This helps identify if a player is doing similar work repeatedly (high monotony) or varying loads effectively, allowing for more personalized adjustments.

In patients with type 2 diabetes, a lifestyle pattern characterized by evening chronotype, poor sleep quality, and depressive status is associated with higher HbA1c, systolic blood pressure, and arterial stiffness (baPWV).

If you have type 2 diabetes, your sleep schedule and mental health are not just lifestyle details—they are critical metabolic drivers. Prioritizing consistent sleep times, addressing depression, and avoiding late-night eating can directly improve your blood sugar control and heart health.

A lifestyle pattern characterized by high physical activity is associated with lower uric acid levels in T2DM patients, despite potentially elevated liver enzymes.

High physical activity in T2DM patients is linked to lower uric acid, which is beneficial. However, it may also be associated with elevated liver enzymes. A balanced approach addressing sleep, diet, and alcohol is more critical for overall health than exercise alone.

Aerobic interval training (AIT) at 85-90% VO2peak improves cardiovascular risk markers and coronary flow reserve in overweight patients with stable coronary artery disease (CAD).

If you have stable heart disease, high-intensity interval training (AIT) is more effective than moderate continuous exercise for improving your heart's health markers. The protocol involves supervised sessions at 85-90% of your maximum aerobic capacity, performed 3 times a week initially, then reduced to 2 times a week for maintenance.

Simplified, quality-focused diet logging (tracking food categories like fruits, vegetables, and whole grains without caloric quantification) significantly improves dietary scores and reduces cardiovascular risk scores, even when users do not actively monitor their risk feedback.

Stop trying to count every calorie. Instead, use a simple app to track whether you are eating specific healthy food groups (like fruits, vegetables, and whole grains) and avoiding unhealthy ones (like sugary drinks and processed meats). Do this daily. You do not need to obsess over the risk score displayed by the app, as the act of logging these quality choices alone is enough to improve your diet and long-term heart health.

Two weeks of combined energy restriction and severe step reduction (<750 steps/day) causes a significant reduction in whole-muscle isometric strength (MVC) in healthy older adults, but this loss is not explained by changes in single muscle fiber contractile function, which instead shows increased power and tension.

If you are an older adult and must reduce your activity due to illness or injury, expect your maximum strength to drop slightly after two weeks. However, do not panic: your muscle fibers may actually become more efficient (producing more power/tension) to compensate. Most importantly, if you maintain high protein intake, your strength is likely to recover once you resume normal activity, especially for men. Women may take longer to recover strength, so a gradual return to activity is advised.

Older women fail to recover whole-muscle isometric strength after resuming normal activity following a period of combined energy restriction and step reduction, whereas older men fully recover their baseline strength.

If you are an older woman recovering from a period of reduced activity or illness, be aware that your maximum strength might not bounce back as quickly as a man's, even if you return to normal activity. You may need to focus on gradual strength retraining rather than just resuming normal daily activities to regain lost muscle function.

Five weeks of campus board training improves climbing-specific performance, but optimal frequency depends on the specific outcome: two sessions per week maximize bouldering performance, while four sessions per week maximize rate of force development (RFD).

If you are an advanced climber using a campus board, split your weekly volume into 4 shorter sessions to boost explosive power (RFD). If your goal is bouldering performance specifically, 2 sessions per week may be sufficient and potentially more effective for that specific outcome, provided you maintain maximal intensity.

Five weeks of campus board training improves maximal force in large holds (jugs) and rate of force development (RFD) in advanced climbers, but does not significantly increase maximal finger strength on small holds (rungs) or arm circumference in this short timeframe.

Don't expect significant finger strength gains on small holds from just 5 weeks of campus board training. Instead, focus on the explosive power (RFD) and strength on larger holds (jugs) which this training effectively improves.

Dietary intervention (weight loss maintenance) increases circulating Heme-oxygenase-1 (HO-1) levels, with a non-significant trend toward greater increases on Low Glycemic Index diets.

Weight loss maintenance increases HO-1, an enzyme that may help reduce oxidative stress. While the type of diet matters less for HO-1, Low Glycemic Index diets showed a trend toward higher increases. This is a minor benefit of weight loss.

Oral semaglutide administration in patients with type 2 diabetes significantly reduces body weight, HbA1c, and total cholesterol within 3-6 months, with additional systolic blood pressure reduction observed by 6-12 months.

If you have Type 2 Diabetes, oral semaglutide can significantly improve your weight, blood sugar (HbA1c), and cholesterol levels within the first 6 months, with blood pressure improvements continuing up to a year. While gastrointestinal side effects like nausea are common and may lead some to stop the medication, serious safety issues were not observed in this real-world study. It serves as a viable alternative to injectable GLP-1s, particularly for those who prefer oral medication or have needle phobia.

Athletes and active individuals prioritize 'enhanced muscular recovery' as the primary claim for sports nutrition products, with 25% ranking it first and 73% in their top three priorities.

If you are an athlete looking for sports nutrition products, prioritize those that explicitly support muscle recovery. Look for whole-food-based options rather than just supplements, as this is the most desired feature for this group. Ensure the product has scientific backing, as 87% of users rate scientific proof as important.

Athletes and active individuals prefer whole food nutritional products over supplements, powders, or bars for both performance and recovery.

When choosing sports nutrition products, look for whole food options rather than isolated supplements or powders. This format is preferred by athletes for both performance and recovery. Ensure the product is scientifically proven, as this is a key factor for 87% of users.

Nutritional profile is the most important attribute for purchasing sports nutrition products, followed by taste and accessibility.

When selecting sports nutrition products, prioritize those with a clear and beneficial nutritional profile. Taste and accessibility are also important secondary factors. Ensure the product has scientific proof, as this is highly valued.

Fish oil supplementation prevents cardiovascular disease by competitively displacing pro-inflammatory n-6 fatty acids in tissue phospholipids, thereby lowering the % n-6 in HUFA to a safer range (<50%) and widening the therapeutic window for essential fatty acids.

To prevent heart disease, focus on balancing your intake of fatty acids rather than just lowering cholesterol. Increase fish oil (n-3) intake (up to 5g/day is safe) and reduce vegetable oils (n-6). The goal is to lower the percentage of n-6 fatty acids in your blood lipids to below 50%. This shifts your cell membranes to produce less inflammatory signals and reduces cardiovascular risk.

Technology-assisted weight management interventions utilizing the 5As behavioral model (Assess, Advise, Agree, Assist, Arrange) can facilitate effective primary care counseling and goal setting without overburdening healthcare providers.

For veterans or primary care patients, using a structured, technology-assisted counseling model (like the 5As) can make weight management support more accessible and less stressful. The key is combining a user-friendly digital tool for self-assessment and goal setting with human support from a health coach who helps refine goals and address barriers. This approach reduces the burden on busy doctors and ensures patients receive consistent, personalized feedback without feeling judged.

GLP-1 receptor agonists may improve psoriasis symptoms (PASI score) in patients with Type 2 Diabetes, though evidence from randomized controlled trials is mixed.

If you have psoriasis and Type 2 Diabetes, GLP-1 medications might help improve your skin symptoms, but this is not guaranteed. The most reliable benefit is the protection against heart disease and stroke. Discuss with your doctor if the potential skin benefits, combined with cardiovascular protection, outweigh the need for an injection.