Browse the evidence

Maximal barbell bench press strength in resistance-trained individuals is primarily determined by biomechanical factors (isometric joint torque) and anthropometric factors (fat-free mass), with psychological factors (self-efficacy) contributing minimally.

To get stronger at the bench press, prioritize exercises that increase your ability to produce force with your shoulders and elbows (like heavy pressing and triceps work) and build overall muscle mass. Don't waste excessive time trying to 'psych yourself up' as a primary strategy; your physical capacity is the main bottleneck.

In elderly populations, NSAID use may not impair muscle growth and may even confer a positive hypertrophic effect by counteracting chronic inflammation that interferes with anabolic processes.

For elderly individuals, the use of NSAIDs might not hinder muscle growth and could potentially help by reducing chronic inflammation. Consult a doctor, as the risk-benefit profile differs from younger athletes.

Individuals with overweight or obesity are significantly more susceptible to external environmental cues (such as food availability, variety, palatability, and social pressure) than individuals with a healthy BMI, leading to disinhibited overeating and difficulty maintaining weight loss.

If you have overweight or obesity, be aware that your environment (food availability, social settings) is a stronger driver of your eating than your hunger. You are likely more sensitive to 'external cues' like social pressure to eat or the sight of delicious food. To manage this, proactively manage your environment (e.g., limit availability of trigger foods) and prepare polite but firm responses to social pressure to eat, as ignoring these cues often leads to overeating.

GLP-1 receptor agonists (semaglutide, liraglutide) reduce binge eating episodes and food cravings in Binge Eating Disorder by modulating mesolimbic dopamine signaling and hypothalamic satiety pathways.

If you struggle with binge eating, current talk therapies may not be enough for long-term control. GLP-1 medications like semaglutide or liraglutide are showing promise in reducing the compulsive drive to binge by targeting brain reward circuits. While not yet a standard cure, they offer a biological lever to complement therapy. Discuss with a doctor if you have BED, as small trials show significant symptom reduction.

In patients with type 2 diabetes, subcutaneous semaglutide produces superior long-term weight loss compared to oral semaglutide over a two-year period.

If you have Type 2 Diabetes and are using semaglutide for weight loss, the injection form is significantly more effective than the pill form over the long term (2 years). You will likely lose more weight and have a higher chance of losing 10% or more of your body weight with the injection. However, if you are over 65, the oral pill might offer weight loss results similar to the injection, making it a viable alternative if you want to avoid needles.

Higher intake of total essential amino acids (EAAs) and branched-chain amino acids (BCAAs), normalized to body weight, is positively associated with handgrip strength relative to body mass index (HS/BMI) in urban adults aged 33-71.

To support muscle strength, especially as you age, prioritize foods rich in essential amino acids, particularly branched-chain amino acids (BCAAs). Good sources include red meats, poultry, dairy, and eggs. While total protein matters, the specific quality and leucine content of these proteins appear to be key drivers for maintaining handgrip strength relative to body weight. Ensure you are consuming adequate amounts of these high-quality proteins daily.

College-educated adult survivors of childhood ALL who adhered to the remote weight loss intervention experienced significant weight loss, whereas those with only high school education gained weight.

College-educated survivors may benefit from this remote program, but those with less education may need more simplified, hands-on support to achieve similar results.

A multi-component lifestyle intervention (nutrition, psychology, and physical activity) produces modest but statistically significant reductions in body weight, BMI, and waist circumference in adults with overweight and obesity, though the magnitude of weight loss is small (median 1.8%).

A 4-month program combining diet, exercise, and counseling leads to modest weight loss (approx. 1.4 kg) in overweight/obese adults. Success depends heavily on attending the sessions, as average attendance was low. It is a viable public health strategy for risk reduction, especially for those with less severe obesity.

Significant improvements in metabolic parameters (lipid profile, blood pressure, fasting glucose) are achieved primarily in subjects with lower initial excess weight (overweight or Class I obesity) and those who lose ≥5% of their initial body weight.

If you are overweight or have Class I obesity, a lifestyle program is likely to improve your blood pressure and lipids. If you have Class II or III obesity, standard lifestyle changes may not significantly improve metabolic markers, and you might need more intensive support or medical intervention. Losing 5% of your body weight is a key threshold for seeing glucose improvements.

Individuals with physical disabilities (PWD) achieve weight loss maintenance success rates and percentages equivalent to those without disabilities (PWoD), despite requiring significantly more weight loss attempts and maintaining higher baseline BMIs.

If you have a physical disability, your ability to keep weight off is not inherently lower than someone without a disability. You might need to try more times or manage a higher starting weight, but the end result of successful maintenance is statistically the same. Focus on finding what works for you, even if it takes more attempts.

People with physical disabilities (PWD) make significantly more weight loss attempts than those without disabilities (PWoD) to achieve similar weight loss maintenance outcomes.

If you have a disability, don't be discouraged if you have to try multiple weight loss strategies before finding one that sticks. The data shows you will likely need more attempts than someone without a disability, but you can still achieve the same successful maintenance. Each attempt is part of finding the right solution for your specific physical needs.

GLP-1 receptor agonists (liraglutide, semaglutide) and GLP-1/GIP agonists (tirzepatide) produce significant weight loss in people with obesity without diabetes, but their use in postpartum women with previous gestational diabetes mellitus (GDM) is currently unsupported by evidence regarding safety, efficacy, and timing.

For women with a history of GDM, current guidelines recommend lifestyle modifications (diet and exercise) to reduce T2D risk, as pharmacological options like GLP-1 agonists lack safety and efficacy data for the postpartum period. While these drugs are effective for weight loss in the general obese population, they should not be used postpartum until further research clarifies their safety for mother and infant. Focus on sustainable lifestyle changes and regular monitoring.

Early weight loss (within the first 3 months) is a strong predictor of long-term (12-month) weight loss success.

Focus heavily on the first 3 months of your diet. If you achieve significant weight loss in this period, you are highly likely to maintain it long-term. Use this early success to build confidence and habits.

Self-reported depression is associated with significantly lower weight loss outcomes in dietary weight-loss programs.

If you are struggling with depression, be aware that it may make weight loss more challenging. Consider seeking support for your mental health alongside your dietary changes, as this can significantly improve your weight loss outcomes.

Moderate-intensity aerobic exercise (3-6 Mets/h fast walking) is as effective as intensive exercise (8-10 Mets/h treadmill running) for improving fatty liver, body weight, waist circumference, and blood pressure in obese patients with NAFLD.

If you have fatty liver or obesity, you do not need to run hard to see benefits. Walking fast for 30 minutes, five days a week, improves your liver, weight, and blood pressure just as well as running. Focus on consistency rather than intensity.

Mobile phone App-based interventions for diabetes self-management have greater HbA1c-lowering efficacy than interventions requiring computer use.

If you are managing diabetes with an app, use one on your phone rather than a computer. The constant accessibility of a phone helps you stick to the program better, leading to lower blood sugar levels.

Genetic variants in the FTO gene increase obesity susceptibility, but this genetic risk can be reduced by approximately 30% through engagement in physical activity.

If you have a family history of obesity, do not assume you are destined to gain weight. Research shows that regular physical activity can significantly blunt the impact of common obesity genes (like FTO). Prioritize consistent exercise as a primary tool to manage your genetic risk.

Polygenic risk scores (PRS) and genetic risk scores (GRS) can identify individuals with high genetic susceptibility to obesity, allowing for targeted preventative interventions.

While PRS can identify high-risk individuals, current scores are not precise enough for individual clinical decision-making for most people. Focus on standard healthy lifestyle habits regardless of genetic testing results.

The interaction between physical activity levels and carbohydrate intake significantly influences blood glucose concentrations, with the magnitude and direction of this effect moderated by an individual's genetic risk score (GRS).

Your blood sugar response to eating carbs and exercising is not one-size-fits-all. It depends on your specific genetic makeup. While general advice holds, personalized adjustments based on your genetic risk score and activity level may be necessary for optimal glucose control.

Adherence to an imported food pattern, characterized by high consumption of processed staples and low consumption of local plant-based foods, is significantly associated with higher odds of obesity and severe obesity in Pacific Island populations.

In Tuvalu, shifting away from a diet heavy in imported processed foods (rice, noodles, sugary snacks) toward a pattern that includes more local, diverse, and plant-based foods is associated with significantly lower odds of obesity. Prioritizing local produce and reducing reliance on imported staples may help mitigate obesity rates.

Six weeks of aerobic conditioning augments the acute satellite cell content (specifically type-I fibers) and ribosome biogenesis (45S pre-rRNA, 5.8S/28S ITS) in response to acute eccentric muscle damage in young adults.

If you engage in aerobic exercise, it may prepare your muscles to repair themselves more effectively after intense, muscle-damaging workouts (like heavy eccentric lifting). Specifically, aerobic training appears to increase the number of satellite cells in slow-twitch fibers and boost the machinery (ribosomes) needed for repair. This suggests that regular cardio might enhance your muscle's ability to recover from strenuous resistance training.

Physique competitors utilize carbohydrate back-loading and water manipulation (loading/restriction) as primary nutritional peaking strategies to enhance muscle fullness and definition immediately prior to competition.

If you are competing in a physique sport, expect to use carbohydrate back-loading and water/sodium manipulation in the week before your show. Most competitors start this 7 days prior. Be aware that your strategy may need to differ based on your sex and drug status (if applicable), as enhanced athletes often restrict water more aggressively and males/professionals tend to load sodium more frequently than females/amateurs.

A short-term (7-week) supervised intervention of Time-Restricted Eating (TRE) and/or High-Intensity Interval Training (HIIT) can promote long-term self-reported maintenance of these lifestyle behaviors in women with overweight/obesity, with approximately 45-46% continuing the respective interventions two years later without ongoing supervision.

If you are overweight or obese, a short, supervised period of Time-Restricted Eating (limiting eating to 10 hours a day) or High-Intensity Interval Training (3 sessions a week) can help you build the habit to continue these behaviors on your own for years. You don't need to be perfect; maintaining the habit 5 days a week is sufficient for long-term success. The key is using the initial supervised time to learn how to fit these flexible strategies into your real life, rather than relying on constant external motivation.

Semaglutide 2.4 mg facilitates substantial, sustainable weight loss and improves cardiometabolic health by reducing 'food noise' and maladaptive eating behaviors.

Semaglutide 2.4 mg is an effective tool for reducing 'food noise' and enabling sustainable weight loss when lifestyle changes alone are insufficient. It works by altering hormonal signals related to appetite and satiety.