Browse the evidence

Employees who do not participate in a worksite weight loss program but are exposed to the intervention environment experience modest weight loss compared to those in control worksites.

Even if you don't join the main weight loss program, being in a worksite with a strong health initiative can help you lose weight. The presence of healthy options, newsletters, and peers discussing health creates a supportive environment that benefits everyone.

The holiday season (late November to mid-January) causes significant weight gain in adults, with gains of 0.4 to 0.9 kg that are rarely lost subsequently.

Expect to gain 0.4-0.9 kg during the holidays. This gain is rarely lost later. To prevent this, use self-monitoring strategies like daily weighing or regular check-ins, as these have been shown to mitigate weight gain during this period.

Whey protein supplementation alone has no significant effect on lean mass or muscle strength in healthy older adults, but significantly improves lean mass and physical function (specifically gait speed) in sarcopenic or frail older adults.

If you are a healthy older adult, whey protein alone is unlikely to build muscle or strength. However, if you have sarcopenia or frailty, whey protein can significantly improve your muscle mass and walking speed. Focus on your health status rather than just the supplement.

Low-carbohydrate and very-low-carbohydrate (ketogenic) diets may offer short-term weight loss and triglyceride reduction for some individuals with obesity or diabetes, but long-term adherence is difficult and may increase LDL-C and mortality risk if animal-derived fats/proteins are prioritized over plant sources.

If you choose a low-carb diet for weight loss or triglyceride management, limit it to 2-6 months. Ensure you get fiber from vegetables and plant proteins, and transition to a balanced diet (like Mediterranean or DASH) afterward to avoid long-term cardiovascular risks associated with high animal fat intake.

Long-term adaptation (several months) to a low-carbohydrate-high-fat (LCHF) diet enhances endurance performance in ultra-endurance events by increasing maximal fat oxidation rates and sparing muscle glycogen, without compromising glycogen resynthesis.

If you are an endurance athlete, switching to a low-carb, high-fat diet requires patience. You must stick to it for several months (at least 6) to allow your body to adapt metabolically. Once adapted, you can burn fat much faster (up to 1.5 g/min) and spare your muscle glycogen, which may help you maintain intensity in very long events like marathons or triathlons. Do not expect immediate performance gains; the metabolic shift takes time.

Long-term LCHF diet adaptation may improve performance in repeated high-intensity exercise (e.g., field sports) by maintaining power output in later stages of competition through increased fat oxidation and glycogen sparing.

If you play sports with lots of stopping and starting (like soccer or basketball), switching to a low-carb, high-fat diet might help you stay strong in the second half of the game. This takes months to adapt to. It won't necessarily make you faster in a single sprint, but it might help you maintain your speed when you are tired.

Substituting low- and no-calorie sweetened beverages (LNCSB) for sugar-sweetened beverages (SSB) is associated with lower body weight and reduced risk of coronary heart disease, type 2 diabetes, and mortality, with effects comparable to substituting water for SSB.

If you currently drink sugar-sweetened beverages, switching to low- or no-calorie sweetened beverages (like diet soda or unsweetened iced tea) can help you lose a small amount of weight over time and may lower your risk of heart disease and type 2 diabetes. This benefit is similar to switching to water, making LNCSBs a viable, safe option for reducing sugar intake.

CrossFit-trained athletes typically consume energy and carbohydrates significantly below ISSN recommendations, creating a state of low energy availability that risks health and performance.

If you do CrossFit, you are likely eating too few calories and carbohydrates for your activity level. This can lead to fatigue, poor performance, and health issues like menstrual disorders in women. Aim to increase your carbohydrate intake to at least 5-8 grams per kilogram of body weight daily, and ensure your total energy intake matches your high energy expenditure.

Female CrossFit athletes have inadequate intake of key micronutrients, specifically iron, calcium, and vitamin E, which may negatively impact bone health and recovery.

Female CrossFit athletes should pay close attention to their intake of iron, calcium, and vitamin E. Ensure your diet includes leafy greens, dairy or fortified alternatives, and a variety of fruits and vegetables to meet these needs, as high protein intake alone may not cover these micronutrients.

During the pre-contest phase, bodybuilders often use low-load, high-repetition resistance training with short rest intervals to preserve muscle mass while in a caloric deficit, potentially leveraging metabolic stress.

When cutting for a competition, you can use lighter weights with more reps and shorter rests to help preserve muscle, especially if you are in a large caloric deficit. However, some athletes still prefer heavy loads. Listen to your body and ensure you are training close to failure.

L-Carnosine supplementation (500 mg daily) improves cardiorespiratory fitness (peak VO2 and anaerobic threshold) in patients with heart failure with reduced ejection fraction (HFrEF) by buffering lactic acid and delaying muscular acidosis.

If you have heart failure with reduced ejection fraction, ask your doctor about L-Carnosine (500 mg daily). It may help your muscles handle exercise better by reducing acid buildup, potentially allowing you to exercise longer or harder. This is an add-on to your standard care, not a replacement.

Essential Amino Acid (EAA) supplementation (4-8 g daily) improves peak VO2 and functional capacity in patients with HFrEF, whereas Branched-Chain Amino Acids (BCAA) do not provide additional benefit over exercise training alone.

If you have heart failure, talk to your doctor about Essential Amino Acids (EAA) rather than just BCAAs. Small doses (4-8g) of EAAs taken twice daily may help improve your exercise capacity. BCAAs, often marketed for muscle building, did not show extra benefits in heart failure patients in this study.

High-energy nutritional supplements combined with exercise training improve functional capacity (6MWT) and fat-free mass index in malnourished COPD patients, but do not consistently improve peak VO2.

If you have COPD and are losing weight or muscle, ask your doctor about high-energy nutritional supplements alongside your exercise program. They may help you walk further and maintain muscle mass, even if they don't always improve your maximum oxygen uptake. Focus on supplements if you are underweight or have lost muscle.

Low carbohydrate diets induce rapid short-term weight loss partly through ketosis (suppressing appetite via ketone bodies) and diuresis (water loss from glycogen depletion), but may increase LDL cholesterol and reduce diet quality due to low fiber intake.

Low carbohydrate diets can lead to rapid initial weight loss due to water loss and appetite suppression from ketones, but long-term adherence is hard and may raise LDL cholesterol. Ensure you get enough fiber from non-starchy vegetables to protect gut health.

Targeted dietary antioxidants (Vitamins C/E, polyphenols, carotenoids) and supplements (CoQ10, Omega-3) reduce oxidative stress and enhance energy levels in healthcare professionals by neutralizing reactive oxygen species and supporting mitochondrial ATP synthesis.

Healthcare workers under high stress should prioritize foods rich in antioxidants (citrus, berries, nuts, olive oil) and consider supplements like CoQ10 or Omega-3s to combat fatigue and oxidative stress. These interventions support mitochondrial energy production and reduce the physical toll of long shifts.

Coenzyme Q10 supplementation enhances mitochondrial function and ATP synthesis, thereby reducing fatigue and improving energy levels in high-stress environments.

Consider CoQ10 supplementation (100-200mg daily) to support mitochondrial energy production, especially if you are over 50 or experience high fatigue.

Omega-3 fatty acids reduce inflammation and oxidative stress, supporting cognitive function and mental resilience in high-stress healthcare environments.

Incorporate Omega-3 rich foods (fatty fish, olive oil) or supplements to reduce inflammation and support cognitive function.

BCAA supplementation may attenuate muscle soreness and recovery decrements in resistance-trained athletes, but effects are inconsistent in endurance sports.

If you do heavy resistance training, BCAAs might help slightly with muscle soreness, but the evidence is not strong enough to recommend them as a primary recovery tool. Focus on post-workout meals with complete protein. For endurance athletes, BCAAs do not consistently help with recovery or soreness.

Gut microbiota composition and metabolites play a critical role in the crosstalk between dietary patterns and cardiometabolic health, suggesting personalized dietary strategies based on microbiota profiles.

While general healthy dietary patterns are beneficial, individual responses vary. Future personalized nutrition strategies may involve testing gut microbiota to tailor dietary patterns for optimal cardiometabolic health.

Weekly subcutaneous administration of IBI362, a GLP-1 and glucagon receptor dual agonist, produces significant body weight loss and improves metabolic parameters in Chinese adults with overweight or obesity.

IBI362 is a once-weekly injection that helps overweight and obese Chinese adults lose weight and improve metabolic health. It works by targeting two hormones (GLP-1 and glucagon) to reduce appetite and increase energy expenditure. In this study, participants lost between 4.8% and 6.4% of their body weight over 12 weeks, with side effects like nausea being mostly mild. This suggests it is a viable option for those seeking pharmacological weight loss support.

Time-restricted eating (TRE), specifically early TRE, can improve cardiometabolic markers such as blood pressure and glucose control even in the absence of weight loss (eucaloric conditions).

If you have prediabetes, try eating within an early window (e.g., 8 am to 4 pm) without changing your total calories. You might see improvements in blood pressure and blood sugar control even if your weight stays the same.

High-volume resistance training (>10 sets per muscle group) performed in a fasted state may benefit from acute carbohydrate supplementation compared to fasting or non-caloric placebo, likely due to glycogen sparing effects.

If you do a very high-volume leg or back session (e.g., 15+ sets) and you train fasted, consider eating carbohydrates before or during the workout. It will likely help you get more reps or sets. If you train fed, or do low volume, you don't need to worry about pre-workout carbs.

High baseline abundance of Bacteroides cellulosilyticus predicts significant weight gain (0.65 kg) in overweight subjects consuming 10.4 g/day of arabinoxylan oligosaccharides (AXOS) for 4 weeks, whereas low abundance predicts weight stability.

If you are overweight and trying to use high-fiber wheat bran supplements (like AXOS) to manage weight, your gut bacteria matter. If you have high levels of Bacteroides cellulosilyticus, you might stay stable. If you have low levels, you might actually gain weight. Standard 'eat more fiber' advice may need personalization based on gut health testing.

Adherence to a Mediterranean or Okinawan dietary pattern, characterized by high whole-grain intake and a low protein-to-carbohydrate ratio (significantly less than 1), reduces cardiovascular mortality and slows aging progression.

To support longevity, prioritize a dietary pattern like the Mediterranean or Okinawan diet. This involves eating plenty of whole grains, vegetables, and legumes while keeping the ratio of protein to carbohydrates low (less than 1:1). Focus on whole grains rather than refined grains to maximize fiber and nutrient intake.