Browse the evidence

GLP-1 receptor agonists (liraglutide, semaglutide, tirzepatide) administered as adjunct therapy to bariatric surgery significantly reduce BMI and total body weight in patients with insufficient weight loss or weight regain.

If you have had bariatric surgery but are not losing enough weight or are gaining it back, ask your doctor about adding a GLP-1 agonist (like semaglutide or tirzepatide) to your regimen. These medications, taken weekly or daily, have been shown to significantly boost weight loss and improve metabolic health (blood sugar, blood pressure) in this specific group. Be prepared for potential mild stomach issues, which usually subside, and discuss cost coverage with your provider.

GLP-1 receptor agonists improve metabolic outcomes, including glycemic control, blood pressure, and lipid profiles, in post-bariatric surgery patients.

Beyond weight loss, GLP-1 agonists can help normalize blood sugar, lower blood pressure, and improve cholesterol levels in patients who have had bariatric surgery. This makes them a valuable tool for managing overall metabolic health, not just weight.

GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) show promising results for MASH resolution and weight loss, though phase 3 histological data is still emerging.

GLP-1 agonists like semaglutide and tirzepatide are showing strong promise for resolving MASH and reducing liver fibrosis, especially in those with obesity or diabetes. While not yet universally endorsed for MASH alone, they are beneficial for comorbidities.

SANA (a nitroalkene derivative of salicylate) promotes weight loss and improves glucose management in humans through creatine-dependent thermogenesis, independent of UCP1 and AMPK.

SANA is an experimental drug that appears to trigger weight loss by increasing energy expenditure through creatine-dependent thermogenesis, rather than by suppressing appetite or increasing physical activity. In early human trials, doses of 200-400mg daily led to weight loss and improved glucose control within two weeks with a good safety profile. It works independently of the traditional UCP1 pathway, offering a potential alternative for those who do not respond to other mechanisms. Consult a physician for clinical trials or future availability.

Ingestion of 5g/day of fish protein (Alaska pollack protein) during 8 weeks of resistance training induces specific neural adaptations (changes in motor unit firing rates and patterns) without inducing measurable muscular hypertrophy in young adults.

If you are a young adult doing resistance training, consuming 5g of fish protein (Alaska pollack) daily alongside your training may improve your nervous system's efficiency (how your muscles fire) without necessarily making your muscles larger. This is different from older adults, where fish protein might help build muscle size. For young people, focus on the strength/efficiency gains rather than expecting this small dose of fish protein to cause visible muscle growth.

A behavioral weight loss maintenance intervention is cost-effective for individuals with BMI ≥ 28 kg/m² if the per-person cost is ≤ £104.64, yielding a maximum justifiable cost at an ICER of £20,000 per QALY.

For a person with a BMI over 28, a behavioral weight loss maintenance program is considered cost-effective by UK health standards if it costs less than approximately £105 per person. This program focuses on maintaining weight loss through diet and exercise advice, aiming to slow down the typical weight regain seen after initial weight loss.

For individuals with type 2 diabetes on single non-insulin medication, the maximum justifiable cost for a weight loss maintenance intervention is lower (£88.14) than for those with high BMI alone (£104.64) at an ICER of £20,000 per QALY.

For a person with type 2 diabetes on medication, a weight loss maintenance program is considered cost-effective if it costs less than approximately £88 per person. This is a lower threshold than for non-diabetics because the potential for long-term health gains (QALYs) is smaller for those who already have the disease.

Short bouts of walking used to interrupt prolonged sitting improve glucose profiles in sedentary T2DM patients.

If you sit for long periods, try to stand up and walk for a short time (e.g., 1-2 minutes) every 30 minutes. This simple habit can help improve your blood glucose levels without needing a dedicated workout session.

Clinic-based behavioral lifestyle counseling and/or education promotes modest but statistically significant weight loss in individuals with newly diagnosed type 2 diabetes, even with low adherence (1-2 sessions).

If you have newly diagnosed type 2 diabetes, attending even a single 60-90 minute lifestyle counseling session can help you lose about 6 pounds. You do not need to attend dozens of sessions to see a benefit; starting with one or two sessions is a highly effective first step.

Combining a ketogenic diet with resistance training reduces body fat mass without compromising lean body mass in untrained individuals, whereas resistance training with a normal diet increases lean body mass without significantly altering body fat mass.

If your goal is to lose fat while keeping your muscle, combine resistance training with a ketogenic diet. This study found that doing both together resulted in significantly more fat loss than resistance training with a normal diet, without sacrificing muscle mass. Ensure you eat enough protein (around 2g per kg of body weight) and progressively challenge your muscles with weights.

Combination therapy of Cagrilintide (amylin analogue) and Semaglutide (GLP-1 agonist) produces synergistic weight loss, with the 2.4 mg Cagrilintide dose achieving 17.1% weight loss over 20 weeks.

Combining Cagrilintide (an amylin analogue) with Semaglutide (a GLP-1 agonist) in a 20-week trial led to an average 17.1% weight loss, significantly better than Semaglutide alone (9.8%). This combination targets multiple hormonal pathways to suppress appetite. It is currently in Phase 1 development, and side effects were mostly mild gastrointestinal issues.

Caloric restriction (CR) and fasting improve cardiac health and mitigate heart failure with preserved ejection fraction (HFpEF) by inducing autophagy, mitophagy, and reducing systemic inflammation.

For HFpEF patients, caloric restriction and fasting regimens (like intermittent fasting) can improve heart function and reduce inflammation. However, these diets are hard to stick to long-term and may cause side effects like muscle loss in some older adults. Because of these challenges, doctors are exploring medications that mimic these benefits without requiring strict dieting.

Caloric restriction mimetics (CRMs) such as SGLT2 inhibitors, GLP-1 agonists, and specific compounds like spermidine and rapamycin can replicate the beneficial effects of caloric restriction on HFpEF without requiring dietary restriction.

If you have HFpEF and struggle with strict dieting, ask your doctor about medications that mimic the effects of fasting. Drugs like SGLT2 inhibitors and GLP-1 agonists, as well as emerging compounds, may help improve heart function and reduce inflammation without requiring you to eat significantly less.

In overweight adults with Type 2 Diabetes, baseline fasting glucose, anxiety levels, insulin dose, numbness in extremities, and waist-to-hip ratio are significant predictors of successful diet-induced weight loss (≥5%), whereas factors like initial weight, diet history, and exercise do not predict success in this specific population.

If you have Type 2 Diabetes, standard weight loss advice (like focusing on exercise or past diet history) may not predict your success. Instead, look at your current health markers: your fasting glucose, anxiety levels, and insulin needs are strong indicators of how much weight you might lose on a low-calorie diet. Managing your anxiety and understanding your diabetes complications can be key to sticking with the plan.

A virtual, peer-supported exercise intervention for older adult female cancer survivors is feasible and yields preliminary improvements in exercise-related social support and physical activity enjoyment compared to peer support alone.

For older female cancer survivors, a structured, virtual exercise program with a peer partner and professional guidance is feasible and can improve enjoyment and social support around exercise. Start with a peer match and weekly professional check-ins to build adherence.

High consumption of sugar-sweetened beverages (SSBs) and high-fructose sweetened beverages adversely affects lipid metabolism, blood pressure, and insulin sensitivity, particularly in overweight and obese individuals.

Avoid sugar-sweetened beverages, especially if you are overweight. They spike your blood sugar, worsen your cholesterol, and increase blood pressure. Choose water, unsweetened tea, or whole fruits instead, as whole fruits do not carry the same risks.

Female powerlifters are more likely than males to restrict energy intake and diet for body composition reasons during competition preparation and competition phases.

Female powerlifters should be aware that they are statistically more likely to restrict energy for body composition. Ensure that caloric restriction does not lead to Low Energy Availability (LEA), which can impair reproductive and skeletal health. Monitor energy intake relative to fat-free mass (aiming for >30-45 kcal/kg FFM/day depending on phase).

Powerlifters increase energy intake on hard training days but do not reduce intake on easier/rest days, prioritizing recovery and muscle growth over caloric deficit on low-volume days.

On easy or rest days, do not automatically slash your calories. Most powerlifters maintain intake to support muscle recovery and growth. Only reduce calories if your specific goal is fat loss and you are managing the deficit carefully, but prioritize recovery needs.

Faster rates of body mass gain may slightly enhance hypertrophy in muscles receiving the greatest training stimulus (e.g., biceps brachii), although the evidence is weak.

While larger surpluses generally lead to more fat gain, if you are heavily training a specific muscle (like biceps), a slightly faster weight gain might offer a marginal hypertrophy benefit. However, this effect is weak and likely outweighed by the fat gain.

Oral semaglutide 14 mg daily produces clinically significant weight loss (≥5%) in approximately half of non-diabetic obese adults, with an average loss of 5.7% and a favorable safety profile, though it is less effective than injectable semaglutide or tirzepatide.

If you are obese and do not have diabetes, taking 14mg of oral semaglutide daily for a year will likely result in about 6% body weight loss on average. While not as powerful as the injectable version, it is a safe option if you dislike injections or cannot access injectable medications. Expect mild nausea in some cases, but serious side effects are rare.

An eight-week healthy vegan diet significantly reduces epigenetic age acceleration (PC GrimAge, PC PhenoAge, DunedinPACE) and systems-specific aging (Inflammation, Heart, Hormone, Liver, Metabolic) in adults, whereas a healthy omnivorous diet does not produce these epigenetic changes.

Adopting a healthy vegan diet for just eight weeks can significantly slow down biological aging markers, including inflammation, heart, and metabolic aging. This suggests that plant-based eating patterns can have rapid, measurable benefits on how your body ages at a molecular level, outperforming a healthy omnivorous diet in this specific context.

Switching from GLP-1 receptor agonists (dulaglutide or semaglutide) to tirzepatide for six months significantly reduces body weight, HbA1c, and markers of metabolic dysfunction-associated steatotic liver disease (MASLD) including the fatty liver index and FIB-4 index in patients with type 2 diabetes.

For patients with Type 2 Diabetes and fatty liver disease currently on GLP-1 RAs like dulaglutide or semaglutide, switching to tirzepatide (starting at 2.5mg weekly, increasing to 5mg after 4 weeks) for six months can lead to significant weight loss, improved blood sugar control, and reduced liver fat and fibrosis markers. This benefit persists even if the patient was previously on semaglutide, though appetite suppression may be less pronounced in that subgroup.

GLP1:Gcg dual agonists (Mazdutide and Cotadutide) show promise in weight loss and glycemic control, with additional benefits for Non-Alcoholic Fatty Liver Disease (NAFLD) and Non-Alcoholic Steatohepatitis (NASH).

GLP1:Gcg dual agonists like Mazdutide and Cotadutide show significant weight loss and glycemic benefits, with additional advantages for liver health in NAFLD/NASH patients. Mazdutide showed 11.7% weight loss in 12 weeks, while Cotadutide showed weight loss comparable to Liraglutide over 54 weeks. These therapies are promising but still under investigation.

Alcohol consumption reduces sports performance by decreasing strength, power, speed, and resistance, and inhibits muscle synthesis by up to 24% even when consumed immediately post-exercise.

Avoid alcohol after training. It increases cortisol, dehydrates you, and can reduce muscle synthesis by 24%, effectively undoing your workout benefits, even if you drink it right after exercising.