Browse the evidence

Frequent eating out of home (1-5 times/week or >6 times/week) is negatively correlated with daily vegetable and fruit intake and positively correlated with meat and aquatic product intake.

If you eat out frequently, you are likely consuming fewer fruits and vegetables and more meat/aquatic products than if you cooked at home. To counteract this, consciously prioritize vegetable-heavy dishes when dining out, or ensure your home-cooked meals are rich in produce to balance your weekly intake.

Frequent eating out of home is negatively correlated with sleep duration and physical activity time.

Frequent eating out is linked to shorter sleep and less physical activity. If you eat out often, be aware that this may be part of a broader pattern of reduced self-care. Try to schedule sleep and exercise as non-negotiable appointments, even if it means preparing simpler meals at home.

Nudge techniques (environmental modifications influencing behavior) result in modest but significant weight loss, particularly in men with severe obesity.

Modify your environment to make healthy choices easier (e.g., keep healthy food visible, remove unhealthy food from sight). This is particularly effective for men with severe obesity.

Daily administration of 100 mg mirabegron (a selective β3-AR agonist) increases energy expenditure and skin temperature in humans without cardiovascular side effects, offering a pharmacological alternative to cold exposure for activating brown adipose tissue.

If you are looking to boost metabolic rate through medication, 100 mg of mirabegron daily has been shown in studies to increase energy expenditure and skin temperature without causing heart issues. This is a repurposed drug originally for bladder issues, but it targets fat-burning pathways. Note that higher doses (150-200mg) may cause heart rate and blood pressure increases, so 100mg is the identified safe effective dose in the cited research.

GLP-1 receptor agonists are cost-effective for expanding access to obesity treatment, particularly for patients ineligible for or hesitant about surgery, and can serve as a bridge to surgery or adjunct for post-surgical regain.

If you cannot have surgery due to health risks, insurance, or wait times, GLP-1 medications are a viable, evidence-based option. They can help you lose enough weight to become a surgical candidate or manage weight after surgery. However, be prepared for lifelong use to maintain results.

GLP-1 receptor agonists (GLP-1RAs) are perceived by current and past users as safe and effective for weight loss, with users strongly disagreeing that risks outweigh benefits, whereas non-users exhibit significant skepticism regarding safety and efficacy.

If you are considering GLP-1RAs, be aware that skepticism about safety and cost are common barriers, especially if you haven't used them. However, data from current and past users shows they strongly disagree that risks outweigh benefits and highly recommend the medication. Consult a healthcare provider to address specific safety concerns and cost barriers, as user experience often contradicts public skepticism.

Amateur male bodybuilders consuming high-protein diets (average 1.8 g/kg, up to 3.7 g/kg) combined with protein supplements exhibit significantly higher body fat percentages and thigh skinfold thickness compared to those with lower protein intake.

If you are an amateur bodybuilder, be careful with protein supplements. This study found that higher protein intake, especially from supplements, was linked to higher body fat. You likely don't need more than 1.6-1.8 g/kg of protein from food alone. Focus on whole food sources and avoid stacking multiple protein supplements, as this may lead to excess calories and fat gain rather than muscle.

Continuing telemonitoring and monthly counseling after one year of weight loss significantly slows weight regain compared to discontinuing the program, although the difference may not reach statistical significance in small samples.

If you have successfully lost weight using a telemonitoring program, consider continuing with a reduced frequency of contact (e.g., monthly instead of weekly) rather than stopping completely. While the statistical difference might be small in some studies, clinical observation suggests that continued, even minimal, support helps prevent significant weight regain, which is common when programs are discontinued abruptly.

Neuromuscular electrical stimulation-based resistance training (NMES-RT) is the most robust and consistent intervention for increasing skeletal muscle mass in the paralyzed limbs of persons with chronic, motor complete spinal cord injury.

For individuals with chronic, complete spinal cord injury aiming to increase muscle mass, NMES-based resistance training (specifically the Dudley Protocol) is the most effective current strategy. This involves performing 3-4 sets of 10 electrically stimulated knee extensions twice weekly with progressive resistance. While other methods like FES cycling or pharmacological treatments exist, NMES-RT yields the largest and most consistent muscle growth, particularly in the quadriceps.

Gut microbiota composition, specifically the abundance of Blautia and Firmicutes, modulates lipid metabolism outcomes in response to personalized nutrition, with risk genotype carriers showing increased Blautia abundance associated with improved HDL and LDL levels.

Your gut bacteria play a role in how your body processes fats and cholesterol, especially if you have the FTO risk genotype. A personalized diet that increases microbial diversity (like the PN intervention did) may help improve your lipid profile by fostering beneficial bacteria like Blautia.

Isocalorically substituting 5% of total energy intake from carbohydrates with polyunsaturated fatty acids (PUFA), specifically n-3 and n-6, or plant-based monounsaturated fatty acids (MUFA) is associated with a statistically significant reduction in all-cause mortality risk.

To potentially lower your risk of all-cause mortality, focus on swapping the energy from carbohydrates for healthy fats. Specifically, aim to replace 5% of your total daily energy from carbs with polyunsaturated fats (like those in nuts, seeds, and fish) or plant-based monounsaturated fats (like olive oil). This swap is associated with a lower risk of death, according to a large network meta-analysis of observational studies.

Isocalorically substituting 5% of total energy intake from Saturated Fatty Acids (SFA) and Trans-Fatty Acids (TFA) with Polyunsaturated Fatty Acids (PUFA) or Plant-based Monounsaturated Fatty Acids (MUFA) is associated with a statistically significant reduction in all-cause mortality risk.

To potentially lower your risk of all-cause mortality, focus on swapping the energy from Saturated Fats (SFA) and Trans Fats (TFA) for healthier fats. Specifically, aim to replace 5% of your total daily energy from SFA/TFA with Polyunsaturated Fats (PUFA, found in nuts, seeds, fish) or Plant-based Monounsaturated Fats (MUFA, found in olive oil). This swap is associated with a lower risk of death, according to a large network meta-analysis of observational studies.

Isocalorically substituting 5% of total energy intake from Animal Protein with Plant Protein is associated with a statistically significant reduction in all-cause mortality risk.

To potentially lower your risk of all-cause mortality, focus on swapping the energy from Animal Protein for Plant Protein. Specifically, aim to replace 5% of your total daily energy from animal sources (meat, dairy, eggs) with plant sources (beans, lentils, nuts, seeds). This swap is associated with a lower risk of death, according to a large network meta-analysis of observational studies.

Intensive lifestyle intervention reduces the incidence of major cardiovascular events in adults with type 2 diabetes who do NOT have a baseline history of cardiovascular disease.

For people with type 2 diabetes but no prior heart disease, intensive lifestyle changes aiming for weight loss and regular exercise may lower the risk of heart events, although the evidence is not statistically definitive. The trend suggests a benefit.

Glucagon-like peptide 1 receptor agonists (GLP-1RAs) significantly reduce rheumatoid arthritis (RA) disease activity and pain in patients with RA and overweight or obesity, independent of the magnitude of weight loss.

If you have Rheumatoid Arthritis and are overweight, GLP-1 medications (like Ozempic or Mounjaro) may help reduce your joint pain and disease activity, not just help you lose weight. This benefit appears to come from the drug's direct effect on inflammation, not just the weight loss itself. Be aware that stomach side effects are common and insurance coverage can be a hurdle, but the potential for improved RA control is a significant clinical benefit to discuss with your rheumatologist.

Preventing 'weight creep' (0.5-1 kg/year gain) through low-intensity lifestyle interventions is a more achievable and effective strategy for OA management than focusing solely on significant weight loss in already obese individuals.

Focus on preventing the slow, yearly weight gain (0.5-1kg) rather than just trying to lose large amounts of weight. Make small, sustainable changes to your diet and activity (e.g., slightly less food, slightly more movement) to create a small energy deficit. This is easier to maintain and significantly reduces the risk of needing knee replacement surgery.

Current dietary guidelines (RDA of 0.8 g/kg) may be insufficient for older adults to prevent muscle loss, but exceeding this amount alone does not significantly improve strength or performance without resistance training.

As you age, you might need more protein to maintain muscle, but just eating more protein won't make you stronger. You must combine adequate protein with resistance training to preserve strength and function. Exceeding recommended amounts without exercise offers little extra benefit.

Beta-alanine supplementation improves specific military occupational performance tasks (casualty carry, cognitive tests) and reduces inflammation (IL-10) but does not improve general strength or sprint performance.

Take 6g of beta-alanine daily for 30 days if your role involves sustained carrying or cognitive tasks under fatigue. It will not make you stronger or faster in sprints, but it may help you carry casualties and stay sharp.

Beetroot juice supplementation improves physiological efficiency (heart rate recovery, step test scores) at altitude but does not significantly change performance at sea level.

If you are operating at high altitude, consuming beetroot juice (high nitrate) can help maintain performance and heart rate recovery. It may not provide benefits at sea level.

Dietary supplement intake in gym users is associated with a higher prevalence of slight alterations in liver (AST) and kidney (urea) function markers compared to non-users.

If you take dietary supplements regularly, get your liver (AST) and kidney (urea) markers checked periodically. While the changes found in this study were 'slight' and not necessarily damaging, they indicate that your organs are processing a higher load, and monitoring ensures you catch any trends early.

Intensive lifestyle intervention reduces total mortality and cardiovascular mortality in type 2 diabetes patients, with hazard ratios similar to those seen with SGLT2 inhibitors and GLP-1 agonists, although these reductions did not reach statistical significance in the Look AHEAD trial.

Lifestyle changes may help you live longer, even if the study didn't prove it statistically. The trend (21% lower risk of death) is similar to what powerful diabetes drugs achieve. Don't let the 'non-significant' label stop you from pursuing lifestyle changes for longevity.

Lorcaserin IR (twice daily) improves smoking cessation rates and prevents post-cessation weight gain in overweight or obese smokers compared to placebo.

If you smoke and are overweight, lorcaserin (10 mg twice daily) can help you quit smoking and prevent the weight gain that often follows. It works by reducing cravings and managing weight. This use is not FDA-approved, so discuss risks and benefits with your doctor.

GLP-1 receptor agonists (GLP-1RAs) provide modest antidepressant effects and reduce binge eating behaviors, but their impact on suicidality remains uncertain and potentially elevated in high-risk subgroups.

GLP-1 medications like semaglutide and liraglutide may help with mild depression and binge eating, especially if you have diabetes or obesity. However, if you have a history of severe mental health issues or take other psychiatric meds, monitor your mood closely as there may be a small increased risk of suicidal thoughts. The mental health benefits appear to come from direct brain effects, not just weight loss.

Prediabetic patients with obesity require comprehensive management of metabolic complications and specific prevention strategies to avoid progression to overt diabetes.

If you have prediabetes and are overweight, you cannot ignore it. You must actively manage your metabolic health through lifestyle changes and medical guidance to prevent full-blown diabetes.