Browse the evidence

FDA-approved weight loss medications (liraglutide, lorcaserin, naltrexone-bupropion, orlistat, phentermine-topiramate) produce greater weight loss and diabetes risk reduction than placebo, but are associated with higher rates of adverse events and dropout.

If behavioral interventions alone are insufficient, FDA-approved weight loss medications can provide greater weight loss and diabetes risk reduction. However, be prepared for a higher likelihood of side effects and discontinuation. These medications should be used in conjunction with behavioral interventions.

An ad libitum reduced-glycemic load (GL) diet produces greater reductions in body mass index (BMI) and fat mass in obese adolescents compared to an energy-restricted reduced-fat diet.

For obese teens, switching to a diet focused on low-glycemic load foods (like nonstarchy vegetables, fruits, legumes, nuts, and dairy) without counting calories can lead to better fat loss than traditional calorie-restricted low-fat diets. This approach works by managing hunger hormones, allowing teens to eat until satisfied while naturally reducing energy intake, which may improve adherence by respecting their need for autonomy.

Reducing dietary glycemic load improves insulin resistance in obese adolescents independently of weight loss.

Reducing the glycemic load of your diet can improve insulin sensitivity in obese teens, even if they don't lose as much weight as expected. This suggests that food quality (GL) has direct metabolic benefits beyond just calorie counting.

High-fat, low-carbohydrate (ketogenic) diets are nutritionally inadequate and require supplementation to meet micronutrient needs.

If you follow a high-fat, low-carb diet, you are likely missing essential vitamins and minerals found in fruits, vegetables, and grains. You should consult a healthcare provider about supplementation to ensure you are getting enough vitamins E, A, B-complex, calcium, magnesium, iron, potassium, and fiber.

Digital health interventions are significantly more effective when they integrate behavioral theory, design thinking (user-centered design), and rigorous evaluation (RCTs) into a single iterative framework (IDEAS) rather than relying on any single approach in isolation.

If you are building a digital health tool, do not rely on tech features alone. Start by understanding your users' deep needs (empathize). Then, select specific, evidence-based behavior change techniques (like goal setting or feedback) to address those needs. Build rough prototypes early and test them with real users repeatedly before writing final code. Finally, test the finished product with a rigorous study (like an RCT) and share the results openly.

Very low carbohydrate diets (VLCDs) are less effective for weight loss than less restrictive LCDs, but this is explained by lower adherence rather than the diet itself.

If you try a very strict low carb diet (under 50g carbs/day) and find it too hard to maintain, you might lose less weight. This isn't because the diet doesn't work, but because it's harder to stick to. If you can't maintain the strict version, a less restrictive low carb diet (under 130g/day) is a viable alternative that still offers significant benefits for diabetes remission and weight loss.

Current physical activity guidelines exclude light-intensity activity because existing evidence relies on imprecise self-reports rather than objective data, not because light-intensity activity lacks health benefits.

Do not wait for moderate or vigorous exercise to start moving. Light-intensity activities (like standing or slow walking) are likely beneficial, even if current guidelines do not explicitly prescribe them. Focus on accumulating movement throughout the day.

Sedentary behavior is associated with increased mortality and cardiometabolic risk, independent of moderate-to-vigorous physical activity levels, but causal direction remains uncertain due to reliance on self-reported data.

Even if you exercise regularly, try to break up long periods of sitting. Stand up, move around, or perform light activities frequently throughout the day to mitigate potential risks associated with prolonged sedentary time.

Older women exhibit anabolic resistance, showing a reduced capacity for muscle hypertrophy and a smaller increase in MPS in response to resistance exercise and protein feeding compared to young men and women.

As women age, their muscles become less responsive to protein and exercise. To maintain muscle, older women may need to focus on higher protein intake or specific training strategies to overcome this natural resistance.

Adopting a traditional lifestyle characterized by low animal fat intake and high physical labor significantly reduces obesity and type 2 diabetes prevalence in genetically susceptible populations.

If you have a family history of obesity or diabetes, your genetics may make you more susceptible, but your lifestyle choices are the dominant factor. Adopting a diet low in animal fats and high in complex carbohydrates, combined with regular physical activity, can significantly lower your risk and help manage weight, even if you feel your body is 'destined' to gain weight.

Metabolic stress and metabolites may act as hypertrophy stimuli, particularly when combined with blood flow restriction or low-load exercise, but the specific metabolite candidates are poorly characterized.

While metabolic stress (the 'burn') is often associated with muscle growth, the paper suggests it is not the primary driver. Low-load training with blood flow restriction can induce hypertrophy, likely through metabolic factors, but this is less well-understood than mechanical load. Focus on mechanical tension first; metabolic stress may be a useful adjunct.

The association between fish/seafood consumption and diabetes risk is modified by geography and BMI: it may lower risk in Asian populations with lower BMI, but increase risk in North American/European populations with higher BMI.

If you are in Asia or have a lower BMI, eating fish might slightly lower your diabetes risk. If you are in North America or Europe and have a higher BMI, high fish consumption was associated with a higher risk in this study, though causality is not proven. Do not change your fish intake based solely on this, but be aware that context matters.

Severe caloric restriction (Very Low Calorie Diet) can normalize beta-cell function and reverse Type 2 Diabetes, though it is not sustainable long-term for most patients.

A 600 kcal/day diet can reverse T2DM by restoring beta-cell function, but it is not sustainable. This approach is generally reserved for medical supervision or bariatric surgery contexts rather than self-managed lifestyle changes.

A threshold of physical activity exists below which it is physiologically difficult to maintain energy balance at a healthy body weight, leading to gradual weight gain in the general population.

If you are struggling to maintain a healthy weight despite eating reasonably, your activity level might be too low to allow your body to balance energy intake easily. Increasing your daily movement (e.g., 15-30 minutes of moderate activity) may help raise your energy expenditure to a point where maintaining a healthy weight is physiologically easier.

Higher frequency of consuming restaurant food is positively associated with increased body fatness in healthy adults, independent of physical activity, education, smoking, and alcohol intake.

Frequent restaurant dining is linked to higher body fat, even for active people. This is largely due to the high energy density, large portions, and palatability of restaurant food, which lead to higher total calorie intake. To manage weight, consider limiting restaurant frequency, choosing lower-energy-density options, or being mindful of portion sizes.

Dairy consumption has complex cardiometabolic effects that differ from isolated nutrient recommendations, with specific components like dairy fats and proteins offering potential benefits that contradict traditional low-fat dairy guidelines.

Include dairy in your diet, but focus on the whole food matrix rather than just fat content. Fermented dairy (yogurt, cheese) and whole milk may have different metabolic impacts than isolated nutrients suggest. Variety in dairy sources is key.

High-protein diets (2-3x RDA) increase urinary calcium excretion and may predispose to bone loss, particularly with animal protein sources.

If you eat a lot of protein, especially meat, make sure you get enough calcium and eat plenty of fruits and vegetables. This helps balance the acid load from protein and protects your bones. The risk is highest when protein intake is very high (2-3x the recommended amount).

Regular breakfast consumption is a common characteristic among individuals who successfully maintain long-term weight loss, though it is not strictly necessary for success.

If you are trying to maintain weight loss, consider eating breakfast regularly. While you don't have to if you don't want to, 78% of people who successfully keep weight off do eat breakfast every day. It might help you stay consistent with your diet and physical activity.

Consumption of dairy products, particularly yogurt and cheese, is associated with a reduced risk of type 2 diabetes and colorectal cancer, while the link to prostate cancer risk remains limited or specific to whole milk intake.

Incorporate yogurt and cheese into your diet to potentially lower the risk of type 2 diabetes and colorectal cancer. Focus on plain varieties to minimize added sugars. The calcium and bioactive compounds in dairy support long-term metabolic and digestive health.

Higher serum 25(OH)D levels (>=30 ng/ml) are associated with a lower incidence of hypertension and lower blood pressure.

Maintaining Vitamin D levels above 30 ng/ml may help lower blood pressure and reduce the risk of hypertension, potentially through regulating the renin-angiotensin system.

Higher serum 25(OH)D levels (>=32 ng/ml) are associated with a lower risk of colorectal cancer.

Maintaining Vitamin D levels above 32 ng/ml may be associated with a significantly lower risk of colorectal cancer, according to meta-analyses of observational studies.

Eccentric exercise induces greater muscle damage than concentric or isometric exercise, but this damage does not necessarily translate to greater hypertrophy compared to equated volume concentric training.

Include eccentric phases in your training, but do not overemphasize them at the expense of overall volume and intensity. Both concentric and eccentric actions contribute to hypertrophy, and you do not need to prioritize eccentrics exclusively to see results.

Inflammation and muscle damage may play a role in satellite cell activation and hypertrophy, but mechanical stimuli alone can also initiate satellite cell proliferation without damage.

Focus on applying mechanical tension to your muscles through resistance training. While some damage may occur, it is not required for growth. You can stimulate satellite cells and muscle growth through proper training techniques without causing excessive damage.

SMS-based interventions for lifestyle behavior change (diet, physical activity, smoking cessation) show mixed results, with some trials demonstrating significant improvements in smoking cessation and dietary quality, while others show no benefit for weight loss or physical activity.

Text message programs can be a helpful tool for quitting smoking or improving your diet, but they are less reliable for weight loss or increasing exercise on their own. Look for programs that send personalized messages and allow you to reply, rather than generic blasts. If you are trying to lose weight, combine SMS reminders with other strategies like in-person counseling or structured exercise programs.