Browse the evidence

Longer duration of the coach-lifter relationship is associated with greater increases in powerlifting total (performance).

If you are working with an online powerlifting coach, prioritize building a long-term relationship over finding a 'magic bullet' program. The data suggests that sticking with one coach for a longer period (average >21 months in this study) is more strongly linked to performance gains than how often you talk to them. Trust and consistency matter.

Higher coach education in a field relevant to exercise is associated with greater lifter satisfaction and increased powerlifting total.

When choosing an online coach, look for formal education in exercise science or a related field. This study links higher education to higher lifter satisfaction and better performance outcomes, likely because educated coaches can better explain and justify their programming.

Higher levels of the satiety hormone leptin are associated with lower salt taste preference during both low-carbohydrate and low-fat diets.

Your body's satiety hormone, leptin, appears to influence how much you prefer salty foods. Higher leptin levels are linked to a lower preference for salt, regardless of whether you are eating low-carb or low-fat. This suggests a biological link between fullness signals and taste preferences.

Individual variability in dopamine response to ultra-processed milkshakes is associated with perceived hunger and hedonic ratings (pleasantness, wanting), but not with adiposity or glycemic response.

While the average dopamine response is negligible, some people do experience a dopamine release. These 'Responders' tend to be hungrier beforehand and find the food more pleasant and desirable. This suggests that managing hunger and focusing on the sensory enjoyment of food (rather than just its composition) might be key factors in how your brain processes these foods.

Maintaining Hemoglobin A1c (HbA1c) levels below 6.0% is a critical intervention for preventing the onset and progression of coronary atherosclerotic heart disease (CHD).

To lower your risk of heart disease, aim to keep your HbA1c below 6%. This involves eating a healthy diet, reducing calories if overweight, and getting at least 150 minutes of moderate exercise per week. Regular screening is essential to catch prediabetes early.

GLP-1 receptor agonists (semaglutide, tirzepatide) cause rapid, significant loss of facial and body subcutaneous fat, leading to skin laxity, volume loss, and accelerated facial aging that requires proactive, multimodal aesthetic intervention.

If you are taking Ozempic or Mounjaro, expect your face to lose volume and your skin to sag. Don't wait until you look 'old' to act. Start aesthetic treatments (like fillers or skin tightening) early in your weight loss journey to maintain your shape and youthfulness.

A structured, multimodal aesthetic intervention protocol (fillers, RF, HIFU, collagen stimulators) initiated early in GLP-1 therapy mitigates facial volume loss and skin laxity.

Work with a cosmetologist to create a personalized plan. Use fillers for volume, RF/HIFU for tightening, and collagen stimulators for skin quality. Start early, not after you've lost all the weight.

Electronic health record (EHR) data collected prior to anti-obesity medication (AOM) initiation can be used to identify distinct obesity subtypes (clusters) with specific clinical comorbidities, which may inform precision medicine strategies.

Current obesity treatment often relies on BMI, which fails to predict how individuals will respond to medications. This research suggests that using detailed electronic health records (labs, vitals, diagnoses) before starting treatment can identify distinct obesity subtypes with specific health profiles. This 'deep phenotyping' approach could help doctors choose more effective, personalized treatments, moving away from a one-size-fits-all model.

Higher dietary fiber intake is inversely associated with cardiovascular risk (measured by Coronary Calcium Score >100), with each 1 g/day increase reducing the odds of future cardiovascular events by 8.2%.

If you are at high risk for heart disease (indicated by a high Coronary Calcium Score), increasing your daily fiber intake by just 1 gram can reduce your risk of future cardiovascular events by about 8%. Focus on adding fiber-rich foods rather than just tweaking your protein or fat ratios.

Self-monitoring dietary intake via a natural spoken language application (COCO) yields total energy intake estimates statistically equivalent to 24-hour dietary recalls, with a significant positive correlation between the two methods.

If you struggle with the effort of manually logging food in apps, try a voice-activated tracking tool. This study shows that speaking your meals can be just as accurate as writing them down or talking to a dietitian, potentially making it easier to stick with self-monitoring, a key factor in weight management.

Spanish-speaking patients face significantly greater barriers to accessing weight loss information, with higher rates of unawareness regarding both EBTs and pharmacotherapy compared to English-speaking patients.

If English is not your primary language, you may face greater barriers in learning about weight loss options. Seek out providers or resources that offer materials in your language to ensure you are aware of all available treatments.

Preoperative weight stabilization for 3-6 months is a critical criterion for body contouring surgery to ensure aesthetic results and patient safety.

Do not rush into body contouring surgery immediately after losing weight. Wait until your weight has been stable for at least 3-6 months (often 15-18 months after bariatric surgery) to ensure the best aesthetic result and minimize the risk of needing revision surgery.

GLP-1 receptor agonists (e.g., semaglutide) can support sustained weight stability and may be safely restarted postoperatively in body contouring patients.

If you are using GLP-1 agonists like semaglutide for weight loss, discuss with your doctor whether it is safe to restart or continue them after body contouring surgery. They can help maintain your weight stability and support long-term results.

Combined obesity medicine and metabolic bariatric surgery care produces more optimal outcomes and reduces costs compared to siloed practice.

Seek a clinic that offers both medical weight loss management and surgical options under one roof or coordinated care plan. This ensures you are evaluated for all treatments, not just one.

Patients with prior experience using anti-obesity medication (AOM) demonstrate significantly higher acceptance, interest, and willingness to pay for Traditional Chinese Medicine (TCM) therapies compared to those without such experience.

If you are using or have used prescription weight loss medications (like Semaglutide or Liraglutide), you are statistically more likely to benefit from and accept Traditional Chinese Medicine (acupuncture, dietary advice) than those who haven't. Healthcare providers should proactively offer TCM options to this group, as they are more open to integrative care and willing to pay for it.

In breast cancer patients, higher intake of animal and plant proteins correlates significantly with greater muscle mass, whereas total energy intake does not.

If you are a breast cancer patient, focus on getting enough protein (both animal and plant sources) rather than just counting calories. Your muscle mass is linked to how much protein you eat, not just how many calories. Don't avoid meat or dairy out of fear; ensure you are getting adequate protein to protect your muscles.

Professional indoor and beach volleyball players consistently fail to meet recommended carbohydrate intake levels, averaging 4.01 g/kg/day against a recommended 5-10 g/kg/day.

If you play competitive volleyball, your current carb intake is likely too low for optimal performance. Aim to increase carbohydrates to at least 5 grams per kilogram of body weight daily, especially on training days, to support your energy demands.

Caffeine consumption in volleyball players yields mixed results, with some studies showing improved jump height and ball velocity, while others show no performance enhancement.

Caffeine may help your jump and serve speed, but it doesn't work for everyone. If you try it, use a moderate dose (3mg/kg) before competition and test it in practice first to ensure it doesn't cause anxiety or jitters.

Moderate physical exercise reduces the risk of atrial fibrillation (AF), while strenuous endurance exercise may increase the risk of AF in healthy elite athletes.

For most people, moderate exercise is best for preventing heart rhythm issues like atrial fibrillation. If you are an elite endurance athlete, be aware that extreme training volumes might increase your risk of AF, even if you are otherwise healthy. Stick to moderate intensity for general heart rhythm health.

Adding Subetta® (affinity-purified antibodies against the insulin receptor beta-subunit) and cholecalciferol (Vitamin D) to standard therapy significantly improves glycemic control, lipid profiles, and reduces body mass index in elderly women with type 2 diabetes compared to standard therapy alone.

For elderly women with Type 2 Diabetes who are struggling with weight gain and high blood sugar despite standard medication, adding Vitamin D (4000 IU daily after a loading phase) and Subetta® to their existing regimen (Metformin/Gliclazide) can significantly improve blood sugar, cholesterol, and weight loss without causing dangerous low blood sugar episodes.

Online guided self-help interventions using Acceptance and Commitment Therapy (ACT) for weight maintenance following prior weight loss programs offer cost-effective value for the NHS, with optimal trial designs showing significant expected net benefits.

If you have completed a weight loss program, look for online guided self-help programs that use Acceptance and Commitment Therapy (ACT). These digital tools are designed to help you maintain your weight loss long-term and are increasingly recognized as cost-effective for healthcare systems.

Early intensive intervention targeting stringent glycaemic control (HbA1c ≤ 6.5%) and significant weight loss (≥10%) at diagnosis improves long-term prognosis and prevents microvascular complications in younger patients with longer life expectancy.

If you are diagnosed with Type 2 Diabetes and are under 65, do not accept a standard HbA1c target of 7% as the end goal. Work with your doctor to aim for a stricter target (≤ 6.5%) and significant weight loss (10% or more) immediately. This early, intensive approach is critical for preventing long-term complications like eye and kidney damage, especially given your longer life expectancy.

GLP-1 receptor agonists (GLP-1 RA) and SGLT2 inhibitors are preferred first-line treatments for patients with Type 2 Diabetes and obesity or cardiovascular disease, respectively, due to their weight-reducing and cardioprotective properties.

If you have Type 2 Diabetes and obesity or heart disease, ask your doctor about GLP-1 receptor agonists or SGLT2 inhibitors. These drugs not only help control blood sugar but also promote weight loss and protect your heart, making them preferred choices over metformin alone for many patients.

Younger participants (under 51 years) experience significantly greater weight loss from the same intervention compared to older participants (over 51 years).

If you are over 50, the standard 1500-1800 calorie/30-min aerobic plan may not yield significant weight loss on its own. You may need to adjust expectations, consult your provider for age-specific strategies (like adding strength training), and focus on health markers beyond just the scale.