Browse the evidence

Creatine supplementation combined with resistance training improves functional performance (chair stand test) in older adults more than resistance training alone.

Adding creatine to your exercise routine helps you perform daily tasks like standing up from a chair more easily and quickly.

Higher dietary intake of alpha-linolenic acid (ALA) is inversely associated with the risk of sudden cardiac death (SCD) in women, independent of long-chain n-3 fatty acid intake.

If you are a woman, increasing your intake of alpha-linolenic acid (ALA) from plant sources like flaxseed, soybean, or canola oil may help lower your risk of sudden cardiac death. This benefit appears specific to sudden death and does not necessarily extend to preventing heart attacks or other heart disease deaths. Aim to include these plant oils in your diet regularly.

Replacing caloric sweeteners with nonnutritive sweeteners (NNS) in beverages results in a net reduction in 24-hour energy intake because compensation for the calorie savings is typically less than 100%.

If you swap a regular sugary soda for a diet soda, you will likely consume fewer calories overall because your body does not fully make up for the missing sugar calories. While some compensation occurs, it is rarely 100%, meaning you still save calories. This strategy works best when used as a direct 1-to-1 replacement for beverages, not when used as an excuse to eat more food elsewhere.

Replacing dietary carbohydrates with saturated fats reduces the risk of stroke and all-cause mortality, whereas replacing carbohydrates with unsaturated fats or animal-derived proteins increases mortality risk.

If you are currently eating a high-carbohydrate diet, consider replacing some of those refined carbs with plant-based fats (like those from nuts or seeds) rather than animal fats. This substitution has been linked to a lower risk of stroke and mortality in large population studies, challenging the old advice to simply cut all fat.

Behavioral programs for type 2 diabetes are more effective for individuals with suboptimal or poor glycemic control (baseline HbA1c ≥7.0%) compared to those with good control.

If your blood sugar levels are currently high (HbA1c ≥7.0%), you are likely to see greater improvements from behavioral programs than if your levels are already well-controlled. This is because there is more room for improvement in glycemic control.

Eating three to six meals per day with 0.4-0.5 g/kg of protein in meals surrounding resistance training likely maximizes theoretical benefits of nutrient timing, but alterations in timing and frequency have little effect on fat loss or lean mass retention.

Aim for 3-6 meals per day, ensuring each meal contains 0.4-0.5 g/kg of your body weight in protein. Try to have a protein-rich meal before and after your training sessions. However, do not stress if you cannot hit these times perfectly; your total daily protein intake is much more important for your results.

High intake of green leafy and dark yellow vegetables reduces the risk of type 2 diabetes in overweight women (BMI >25), whereas total fruit and vegetable intake shows no significant inverse association after adjusting for known risk factors.

If you are overweight, prioritize eating large amounts of green leafy vegetables (spinach, kale, lettuce) and dark yellow vegetables (carrots, squash, sweet potatoes) daily. Simply increasing total fruit and vegetable intake without focusing on these specific types may not lower your diabetes risk, especially if your weight remains high. Avoid relying on starchy vegetables like potatoes for this benefit.

Consumption of a pomegranate ellagitannin-enriched polyphenol supplement (POMx) at doses up to 1420 mg/day for 28 days is safe in overweight individuals with increased waist size, showing no serious adverse events or clinically significant changes in laboratory safety parameters.

If you are overweight with excess abdominal fat, a pomegranate polyphenol supplement (POMx) taken daily (710-1420 mg) for a month appears safe with no serious side effects. It provides the antioxidant benefits of pomegranate without the sugar found in juice. Consult a doctor before starting, especially if you have chronic conditions.

Supplementation with pomegranate ellagitannin-enriched polyphenol extract (POMx) significantly reduces plasma thiobarbituric acid reactive substances (TBARS), a biomarker of lipid peroxidation and cardiovascular disease risk, in overweight individuals.

Taking 1000 mg of this specific pomegranate extract daily for a month may help reduce oxidative stress markers in your blood, which is associated with cardiovascular health. This benefit was observed even after accounting for slight weight gain. It is not a substitute for medical treatment for heart disease.

Gradual, individualized dose escalation of GLP-1 receptor agonists is the primary clinical strategy to mitigate gastrointestinal side effects (nausea, vomiting, constipation) and improve treatment persistence in obesity management.

When starting a GLP-1 injection for weight loss, do not rush to the full dose. Start at the lowest possible dose and wait until you feel completely comfortable before asking your doctor to increase it. Eat smaller, low-fat meals and stay hydrated. If you feel nauseous, pause the increase; this is normal and usually goes away.

Dietary modifications, specifically reducing meal size and avoiding high-fat or spicy foods, are effective non-pharmacological interventions for managing mild gastrointestinal side effects during GLP-1RA treatment.

To avoid stomach upset from GLP-1s, eat smaller portions, stop when you feel full, and avoid greasy or spicy foods, especially when starting. Drink plenty of water and increase fiber if you are constipated.

Both HyD and Vitamin D3 suppress markers of innate immunity, but HyD causes a significantly more pronounced suppression of specific inflammatory markers (eotaxin, IL-12, MCP-1, MIP-1b) due to its rapid elevation of 25(OH)D levels.

Both forms of Vitamin D reduce inflammation, but HyD does so more effectively for certain markers. If managing inflammation is a priority, HyD may offer a faster or stronger anti-inflammatory effect than standard Vitamin D3.

Living in neighborhoods with limited access to healthy food options (food deserts) and high density of fast food restaurants is associated with higher obesity rates and poorer diet quality, particularly in lower-income and minority communities.

Be aware that your environment influences your food choices. If you live in an area with limited access to healthy food, seek out community resources, farmers' markets, or online grocery delivery to improve access to nutritious options.

In modern environments, maintaining healthy body weight requires substantial conscious cognitive effort because biological instinctual mechanisms (which favor energy conservation and intake) are mismatched with abundant food and low physical activity demands.

Stop relying on your body to naturally regulate your weight in a modern world of abundant food and sedentary jobs. You must actively manage your energy balance through conscious choices: restrict food intake (especially fat/calories) and increase physical activity (e.g., aiming for ~10,000 steps/day). Without this deliberate cognitive effort, weight gain is the likely default outcome.

Environmental changes (food labeling, portion sizes, physical activity infrastructure) are necessary complements to individual cognitive effort to support healthy weight management.

Seek environments that support your goals: choose workplaces with walking opportunities, restaurants with clear calorie labeling, and communities with walkable infrastructure. Individual effort is harder without these supports.

Alternate day fasting (36-hour fasts on alternating days for 3 weeks) impairs glucose tolerance in nonobese women while improving insulin sensitivity in nonobese men.

If you are a nonobese woman considering alternate day fasting, monitor your blood sugar response to meals, as this protocol may worsen glucose tolerance. Men may experience improved insulin sensitivity under the same conditions. The lack of control over feasting day calories may also mask true metabolic adaptations.

Alternate day fasting for 3 weeks significantly increases skeletal muscle SIRT1 mRNA expression in nonobese humans, independent of sex.

Alternate day fasting increases SIRT1 gene expression in muscle, a marker associated with stress resistance and longevity in rodents. However, this study did not measure actual stress resistance or lifespan, so the practical health benefit remains uncertain.

Specific individual fruits and vegetables have disparate effects on hypertension risk: Raisins, grapes, apples, pears, blueberries, avocados, broccoli, carrots, and tofu/soybeans are associated with lower risk, while cantaloupe, string beans, and brussels sprouts are associated with increased risk.

Not all fruits and vegetables affect blood pressure the same way. To lower your risk, prioritize eating raisins, grapes, apples, pears, blueberries, avocados, broccoli, carrots, and tofu/soybeans. Be aware that high consumption of cantaloupe, string beans, and brussels sprouts was associated with a higher risk of hypertension in this study, possibly due to cooking methods or other factors.

Obesity prevalence in developed countries is strongly linked to secular declines in Lifestyle Physical Activity (LSPA/NEAT) due to environmental and technological factors, rather than solely a decrease in leisure-time physical activity (LTPA).

Recognize that modern environments are designed to minimize movement. To combat this, intentionally integrate more movement into daily tasks (LSPA), such as walking for errands, taking stairs, or standing while working, as these small accumulations significantly impact long-term energy balance.

Long-term testosterone replacement therapy in hypogonadal men produces substantial, sustained, and progressive weight loss, waist circumference reduction, and BMI decline.

If you are a hypogonadal man with low testosterone, testosterone replacement therapy (specifically testosterone undecanoate) can lead to significant and sustained weight loss, waist reduction, and improved BMI over several years. This effect is observed even without intentional lifestyle changes, suggesting that correcting hormonal deficits is a primary driver of body composition in this population. Consult a healthcare provider to determine if you are a candidate for this therapy.

Overweight adults with high baseline insulin secretion lose significantly more weight on a low-glycemic load diet compared to a high-glycemic load diet, whereas those with low insulin secretion show no significant differential benefit.

If you are overweight, standard weight loss advice might not be enough. Consider getting your insulin response tested. If you have high insulin secretion, a low-glycemic load diet (lower carbs, higher protein/fat) may help you lose more weight than a standard high-carb diet. If your insulin secretion is low, the type of glycemic load matters less.

The presence of an obese adult in a family significantly increases the prevalence of obesity in children, while decreasing the prevalence of malnutrition in children.

Family-based interventions are crucial. If an adult in a low-income household is obese, children are at high risk of obesity regardless of their own current nutritional status. Interventions should target the entire household's dietary patterns.

Resistance training load (intensity) does not significantly impact skeletal muscle hypertrophy, provided sets are performed to or near volitional fatigue.

You do not need to lift heavy weights to build muscle. Whether you use light weights for many reps or heavy weights for few reps, muscle growth is similar as long as you work close to failure. This allows you to choose loads that feel good for your joints.

Higher consumption of energy-dense, nutrient-poor foods (candy, take-out, baked sweets) and lower consumption of nutrient-dense core foods (whole grains, breakfast cereals) are significantly associated with higher scores on the Yale Food Addiction Scale (YFAS), indicating addictive-like eating behaviors.

Focus on the quality of your diet, not just the quantity. If you find yourself struggling with cravings or loss of control over eating, look at the types of foods you are consuming. Diets high in candy, take-out, and baked sweets, and low in whole grains and core foods, are linked to higher levels of addictive-like eating behaviors. Try reducing these specific food categories and increasing whole-grain products and breakfast cereals to see if it helps manage these behaviors.