Fat Cells Remember: The Hidden Challenge of Weight Loss

A fascinating 2024 study (1) reveals that fat cells can "remember" obesity—even after significant weight loss. Researchers found that both humans and mice retain epigenetic changes (think of them as gene switches) in their fat tissue after weight loss. This "memory" means that even after shedding pounds, your fat cells are primed to store fat quickly, making it easier to slide back into obesity if old habits return. These lasting changes can lead to faster weight regain when previous eating patterns resume, explaining why typical interventions may only offer temporary success.

Yo-Yo Dieting Explained

This research confirms the reality of yo-yo dieting—showing how quickly weight can return after long struggles to lose it. Our fat tissue retains the memory of obesity, pushing our bodies back toward that state. In light of this data, it’s more important than ever to help young people maintain a healthy weight—once cells have stored that memory, it might make it harder to return to a normal weight. While cutting-edge techniques like cellular “memory editing” might someday erase these changes, current popular interventions like medications and surgery don’t fix the underlying cellular shifts.

Three Practical Tips:

• Start Early: Emphasize healthy eating and active lifestyles in youth to prevent fat cells from ever developing an obesity memory.

• Focus on Long-Term Habits: Rather than quick fixes, invest in sustainable lifestyle changes that support steady, lasting weight management.

• Stay Informed: Keep up with emerging research and future therapies that target the molecular changes in fat cells for more effective, long-lasting obesity treatments.

Supplements Exposed: Hidden Health Hazards and Regulatory Loopholes

In a recent Wellness Wednesday, we talked about supplements with this key takeaway: when it comes to nutrition, adopt a "food first" point of view. Aim to get your nutrients from a variety of whole foods, and only supplement if needed to fill specific nutritional gaps (for example, Vitamin D). With this advice in mind, I thought the February 14th article on supplements in National Geographic would be interesting, as it highlights the dark side of over-supplementation. Here are some key takeaways:

1. More Isn't Always Better:
   Overloading supplements can trigger serious health issues. For example, excessive vitamin A may cause liver toxicity and increase fracture risk. At the same time, too much vitamin D can lead to hypercalcemia—a condition that raises the risk of kidney stones and heart complications. This doesn’t occur from taking the recommended dosage of supplements but can occur from “megadosing,” when we decide to increase the intake, thinking we’ll get better results.

2. Hidden Dangers:
   High doses of specific supplements can disrupt the body’s balance and lead to adverse outcomes. For instance, beta-carotene supplements may elevate lung cancer risk in smokers, vitamin E in large amounts might increase the risk of hemorrhagic stroke, and excessive calcium intake has been linked to a higher chance of heart disease.

3. Regulation Gaps:
   The FDA does not regulate dietary supplements like prescription drugs, meaning there's no mandatory pre-market review to verify their efficacy or ensure that the ingredients listed on the label are genuinely present. The FDA's role is primarily reactive—they can issue warnings or take enforcement actions if products are found to be unsafe or misbranded, as seen with cases like Balance of Nature. If you're looking for verification of product quality, look for supplements with the U.S. Pharmacopeia (USP) and NSF International seals, which offer voluntary testing and certification.

4. Food Over Pills:
   Nutrients from a balanced diet are generally safer and more effective than those from pills, helping you avoid the pitfalls of over-supplementation.

5. Consult Before You Consume:
   Before introducing any supplements—especially in high doses—into your routine, consult a healthcare professional to ensure you’re not putting your health at risk. If your doctor prescribes a high dosage, be sure to ask how long you should take it and when you should be retested to confirm whether it’s still needed.

The Latest Tuna Recall —What's Up With Your Groceries?

Ever feel like every time you check the news, another food recall is making headlines? Before you panic, let’s break down what’s happening—and spotlight some of the most recent recalls making waves.

Why All the Recalls?

More recalls might seem like a red flag, but they're a sign that our food safety system is on high alert. With sharper testing methods and rapid communication, potential issues are caught early—protecting you and your family.

• Stricter Testing: Modern labs and advanced technology are flagging issues before they escalate.

• Speedy Response: Regulatory agencies are pulling products off shelves faster than ever.

• Global Supply Chains: With ingredients coming from all over the world, occasional hiccups happen—but they're swiftly addressed.

Recent Recalls Making Headlines

Here are some of the latest food recalls that have been stirring up conversation:

• Genova Canned Tuna (February 2025): A potential botulism risk detected in Genova canned tuna, sold at Trader Joe’s, Walmart, and Costco, led to a swift recall. This serves as a stark reminder that even pantry staples aren’t immune to safety issues.

• ABC Organic Farms Spinach (January 2025): Packaged baby spinach was recalled after a potential E. coli contamination was detected.

• Sunrise Deli Meats Ham (December 2024): A batch of deli ham was pulled due to a possible Listeria risk—yes, even your favorite sandwich fixings need a second look.

• Happy Harvest Peanut Butter (February 2025): Several jars were recalled after undeclared allergens were discovered, highlighting the importance of clear ingredient labels.

• Fresh Fields Eggs (January 2025): Concerns over salmonella contamination led to a recall of certain egg packages, ensuring your breakfast remains worry-free.

What Should You Do If You Encounter a Recall or Suspect a Safety Issue?

When a recall hits your radar, or if you suspect a food safety issue, here are some steps to keep you and your loved ones safe:

• Check for Official Notifications: Start by visiting trusted sites like the FDA or USDA for recall notices and detailed instructions.

• Follow Guidance: Whether it’s returning the product, disposing of it safely, or seeking a refund, adhere to the manufacturer’s or regulator’s recommendations.

• Report Concerns: If you notice a problem that hasn’t been addressed, contact your local health department. Your vigilance can help prevent larger issues.

Final Thoughts

While headlines about food recalls might sound alarming, they’re actually proof that our food safety system is robust and proactive. Let’s hope our current administration doesn’t cut the many inspectors working at the FDA to keep our food safe!

Belle Gibson's Apple Cider Cure: Show Me the Science, Not the Hype!

In today’s digital age, it’s all too easy to get swept up in the allure of miracle cures and trending health hacks. But when it comes to our well-being, nothing beats evidence-based information. Belle Gibson’s infamous claims of curing cancer with apple cider vinegar, now featured in a Netflix mini-series, serve as a stark reminder: if it sounds too good to be true, ask for the science behind it.

The Allure of Quick Fixes

Social media is flooded with promises of quick health fixes, but these often lack rigorous research. Instant gratification might be tempting, yet real healing takes time—and solid evidence. A catchy post is not a substitute for verified science.

Belle Gibson: A Cautionary Tale

Belle Gibson’s story captivated many desperate for a miracle cure. However, her claims were later debunked, exposing the dangers of relying on unverified treatments. Her case underscores how false promises can lead to wasted hope and even jeopardize health by steering people away from proven medical treatments.

Netflix Steps In

The recent Netflix series on Belle Gibson revisits her controversial claims and highlights the broader impact of health misinformation. The special offers a modern lens on how sensational stories spread, reminding us of the need for media literacy and critical thinking when evaluating health advice.

Show Me the Science!

To navigate the flood of health trends, keep these tips in mind:

• Demand Proof: Look for peer-reviewed studies and expert opinions.

• Be Skeptical: Not every viral claim is backed by solid evidence.

• Trust Reputable Sources: Rely on established organizations and verified research.

Final Thoughts

Belle Gibson’s cure caper teaches us that science should always come before hype. In our quest for better health, let’s champion evidence over sensationalism and keep asking, “Show me the science!”

Beauty and the Bottle: How Alcohol Affects Skin

Alcohol has been dominating headlines lately, prompting us to question just how much is safe and whether any level of alcohol consumption is truly without risk. The 2023 guidelines now make it clear: no amount of alcohol is entirely harmless. While most discussions focus on its links to cancer, heart disease, and fatty liver disease, this evidence sparked my curiosity about another concern: what impact does alcohol—even moderate drinking—have on our skin?

The Hidden Toll on Your Skin

When it comes to skin, alcohol's effects go well beyond a temporary flush. Even moderate drinking—say, two glasses of wine a day—can subtly contribute to skin aging over time. Alcohol acts as a diuretic, leading to dehydration that leaves skin looking dull and dry. In addition, alcohol dilates blood vessels, which can result in visible redness and broken capillaries. More critically, alcohol promotes oxidative stress in the body. This process accelerates the breakdown of collagen and elastin, the proteins that maintain skin firmness and elasticity. The cumulative effect? Fine lines, wrinkles, and a loss of that youthful resilience.

Antioxidants: Not a Magic Cure

While some studies have pointed to the antioxidants in red wine as potentially beneficial, these perks typically don’t outweigh the dehydration and inflammation caused by alcohol. In essence, even moderate drinking can set in motion the slow wear-and-tear of our skin, leading to an aged appearance over the long run. Maintaining proper hydration and a solid skincare routine can help mitigate some of these effects for those who enjoy a daily glass.

Inflammation: The Silent Skin Saboteur

Emerging evidence suggests that even moderate alcohol consumption may compromise the skin’s structural integrity over time. Research indicates that alcohol can trigger the release of inflammatory cytokines—substances that disrupt the skin’s natural barrier function and reduce its ability to retain moisture. This inflammatory response not only accelerates the breakdown of collagen and elastin but also impairs the skin’s capacity to repair itself, leaving it more vulnerable to environmental stressors such as UV radiation and pollution.

Nutrient Uptake and Skin Health

Furthermore, alcohol can interfere with nutrient absorption, lowering levels of essential vitamins and antioxidants that support skin health. Taken together, these factors suggest that even a daily glass of wine may gradually weaken the skin’s resilience, contributing to premature aging and a decline in overall skin quality.

Top Takeaway

If you don’t drink alcohol, don’t start! If you enjoy alcohol, make it a “now and then” pleasure, not an everyday occurrence. Look for places where you might cut back.

In Defense of Seed Oils

Have you heard of the “Hateful 8?” No, it’s not a new crime series on Netflix. The “Hateful 8” is used in the blogosphere to defame the eight types of seed oils: Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, and Rice Bran. Seed oils are being blamed for everything from obesity to heart disease to autoimmune disorders to diabetes, but this reputation is undeserved.

Here’s What the Science Says

Seed oils, such as canola, corn, sunflower, and soybean oils, are rich in omega-6 polyunsaturated fats, which are essential for the body and can help reduce bad cholesterol levels, thereby lowering the risk of heart disease and stroke, according to the American Heart Association. However, they don’t play as much of a role in reducing cardiovascular risk as omega-3 fats (found in fatty fish like salmon and tuna or in walnut oil and flaxseed oil), which can give them a bad rap.

We Over Consume Omega-6 Fats

The challenge is that Americans tend to overconsume omega-6 fats, not because we’re cooking with them but because they are a key ingredient in most ultra-processed foods. (Think baked goods, chips, frozen meals, and packaged sauces and dressings.) We’re eating a lot more omega-6 than omega-3 fats, and we’re getting them from foods laced with other ingredients like high-fructose corn syrup, added sugar, and sodium.

Do Seed Oils Cause Inflammation?

While omega-6 fats are sometimes criticized for being pro-inflammatory, “the amount of inflammation associated with them has not been shown to be harmful,” says Stanford nutrition scientist Dr. Christopher Gardner. He points out that the real concern should be the overconsumption of ultra-processed foods. In these foods, seed oils aren't the problem; it’s the overall dietary pattern. The focus should be on achieving a healthy balance of omega-6 and omega-3 fatty acids rather than avoiding seed oils outright.

What About Seed Oil Processing?

In food production, a chemical called “hexane” is used to extract edible oils from seeds and vegetables. The trace amounts of hexane used to extract seed oils “do not make these oils harmful,” per Dr. Gardner.

What About Cooking?

Using seed oils for cooking, such as stir-frying vegetables with sesame oil, is fine. You can also enjoy them in a salad dressing. These are small amounts. You’re not drinking seed oils (at least, I hope you’re not!)

Thank You from the Heart

This is my fifth year of writing a Thanksgiving blog, and I'm always trying to outdo myself with something profound to say. My husband, Rob, wisely pointed out that I could just say "Thank You."

hank you from my heart to the thousands of Wellness Wednesday participants, the exceptional thought leaders who contribute their wisdom in these sessions, and more than a dozen "promoting partners" who share Wellness Wednesday within their community.

When I first started Wellness Wednesday in April 2020, six people came. My next program attracted nine. Since then, Wellness Wednesday has reached more than 15,000 registered participants in 57 countries. Many of you also sponsor Wellness Wednesdays, and I donate these funds to provide healthy meals to sick and vulnerable older adults in the San Francisco Bay Area. Together, we have provided more than 800 meals to nourish those who need it.

In this "third act" of my career, I can't believe that I get to do this important and satisfying work. I love my job and all the people (and dogs) in my life!

Thank you for being part of this community. I appreciate every email you send and every kind word you share. 

Happy Thanksgiving from the Duplantiers!

Is Prolonged Standing Hazardous to Your Health?

We’ve heard the phrase, “sitting is the new smoking,” because prolonged sitting is associated with a host of negative health outcomes, including obesity, type 2 diabetes, cardiovascular disease, and even increased mortality risk (1,2). But what about prolonged standing? According to a new study from Australia, prolonged standing presents health risks, too.

The Study and Its Findings

A study published in the International Journal of Epidemiology (3), involving over 83,000 participants, took a closer look at the effect of prolonged standing at standing desks and measured the impact on heart health. The average age of these participants was 61 years.

The study reaffirmed that sitting for more than 10 hours a day is associated with an increased risk of heart disease and stroke. Surprisingly, the researchers discovered that simply standing more didn’t offset these risks. In fact, extended standing was linked to a higher likelihood of circulatory issues, such as varicose veins and dizziness.

Movement Is the Missing Link

Static positions, whether sitting or standing, may not be the best approach for health. Instead of simply replacing sitting with standing, health experts say it is crucial to incorporate regular, varied movements throughout the day.

What’s Your Tip to “Move More” Throughout the Day?

I’d love to hear how you build movement into your day. I’m not talking about exercise—just moving more. My dog Bella can be as sedentary as her mom, so we have started taking “joy breaks.” Every hour or so, we get up, walk around the backyard, and enjoy nature for a few minutes.