Multiple good studies agree. Treat as settled.
In five cohorts of people averaging over 70, the slowest quarter at getting out of a chair died at 1.96 times the rate of the fastest. Year-long exercise trials raise the score a little and cut falls; deaths came out 5.5% with exercise against 5.8% without.
Tirzepatide has the bigger number: 20.2% against 13.7%, in one open-label, Lilly-funded trial. Semaglutide has the bigger trial: 17,604 people and a fifth fewer heart attacks and strokes. Which matters depends on what you are trying to lose.
In a review of 114 trials, people who lifted and changed nothing about their diet lost fat and gained lean mass at the same time. The hard part is not the recomp. It is the deficit you chose to hurry it.
One of the few things in the supplement aisle with an umbrella review behind it. Here is the dose, the timing, the size of the effect — and the one thing it is not doing.
572 studies and 486,538 cancer cases say yes, with a clear dose-response. The glass-a-day benefit was at least partly a counting error, and a genetic study of men in China found no protection from moderate drinking.
Across 121 randomised trials the strength effect was large. The effect on everyday physical ability, from the same review, was small. Both numbers are real and you should have been given both.
A diet nobody markets beat 21 other lifestyle interventions. The best exercise was a wall sit. And the supplements sold for blood pressure came last, by their own numbers.
Fitness falls about 4.0 mL/kg/min a decade. Interval training adds about 5.5. The catch is that the device on your wrist misses by more than that.
Twenty-eight trials say psyllium lowers LDL cholesterol. For weight, the maker's own pooling found 4.6 pounds and independent ones found about 2 or none. Semaglutide moved 28.
In people who lift, protein supplementation added 0.66 lb of fat-free mass across 26 comparisons in a 2018 review. Real, and a fraction of what the tub implies. Without lifting or dieting, the pooled trials show no clear gain and cannot rule one out.