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We explore the four key habits of people who have successfully maintained significant weight loss, based on findings from the National Weight Control Registry's long-term observational study.

• 62% of successful weight maintainers watch less than 10 hours of TV weekly (under 90 minutes daily)
• 75% weigh themselves at least once weekly as a data point, not as a measure of self-worth
• 78% eat breakfast every day, potentially helping regulate hunger cues throughout the day
• 90% maintain high levels of physical activity, averaging over an hour daily (420 minutes weekly)
• The study shows no increased psychological symptoms like depression or disordered eating in people who weigh themselves regularly
• Reducing TV time may create more opportunities for physical activity and NEAT (non-exercise activity thermogenesis)
• Weight maintenance strategies focus on consistency rather than perfection

Check us out on threads and our website, or email us at [email protected]. Next week, expect an episode about the flu vaccine as we head into the season.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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The liver performs vital functions including filtering toxins, producing proteins, storing energy, aiding digestion, and regulating cholesterol and hormones. Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD) has become the most common chronic liver disease globally, affecting up to 38% of the population worldwide.

• The liver filters blood, breaks down alcohol and medications, produces proteins like albumin and clotting factors
• It stores energy as glycogen, vitamins, and minerals including iron
• The liver makes bile for digesting fats and helps regulate cholesterol and support immune function
• Common liver problems include fatty liver disease, alcohol use, viral infections, and medication toxicity
• MASLD (formerly non-alcoholic fatty liver disease) occurs when too much fat builds up in the liver
• MASH is a severe form of MASLD with inflammation and damage that can lead to fibrosis and cirrhosis
• Up to 38% of people worldwide have MASLD, with prevalence rising to 65% in those with type 2 diabetes
• 5-10% total body weight loss can help slow, stop or reverse liver injury from MASLD
• The FDA recently approved semaglutide (Wegovy) as the first specific medication for treating MASH
• Regular check-ups with blood tests can help detect liver problems before symptoms develop

Stay healthy, and if you're concerned about your liver health, speak with your healthcare provider about testing and treatment options.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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Metabolic adaptation is a powerful physiological process that explains why weight loss is so challenging and why keeping it off can feel like your body is working against you.

• Your body burns fewer calories than expected after weight loss, creating an "energy gap"
• For every kilogram lost, metabolism slows by approximately 25 calories
• Weight loss affects hormones like leptin (satiety) and ghrelin (hunger) that control appetite
• Metabolic adaptation is a survival mechanism, not a personal failure or lack of willpower
• Research suggests metabolic adaptation is strongest during weight loss and the first few months after
• Evidence from "The Biggest Loser" contestants suggests extreme weight loss may cause longer-lasting metabolic changes
• Exercise (200-300 minutes weekly) helps counteract metabolic adaptation
• High-protein, high-fiber diets with low glycemic loads help manage increased hunger
• Even modest weight loss (5-10%) significantly improves health markers like blood pressure and blood sugar
• Medical interventions like GLP-1 medications and bariatric surgery can help address the hormonal drivers of weight regain

Check out our website and find us on threads. You can email us at [email protected] or send us fan mail. We'd love to hear from you!

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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Our food choices extend far beyond calories, with recent research showing minimally processed diets outperform ultra-processed diets for weight loss even when nutrient content is identical.

• Ultra-processed foods contain industrial ingredients not found in home kitchens like sweeteners, emulsifiers, and preservatives
• The NOVA classification categorizes foods from unprocessed to ultra-processed based on processing methods
• Signs of ultra-processed foods include long ingredient lists, unpronounceable ingredients, and extended shelf life
• Ultra-processed foods are engineered to be "hyper-palatable," making it difficult to stop eating them
• Plant-based meat alternatives and flavored yogurts often fall into the ultra-processed category despite health claims
• Simple swaps like plain oats instead of flavored packets or homemade dressing instead of bottled options make a difference
• Starting with small, manageable changes like replacing one ultra-processed food at a time is more sustainable

Related Episodes:

Episode 19 Balanced Nutrition

https://www.buzzsprout.com/admin/2346940/episodes/15567190-19-balanced-nutrition-the-basics

Episode 69 Mediterranean Diet 

https://www.buzzsprout.com/2346940/episodes/17499203

FDA Red Dye Ban

https://www.buzzsprout.com/2346940/episodes/16465476

Share this episode with someone who might benefit from understanding what's really in their food and how it affects their health.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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We dive deep into recent research that challenges everything you think you know about daily step goals. The famous 10,000 steps target was actually a marketing gimmick from 1960s Japan with no scientific backing, while new evidence shows 7,000 steps delivers the most dramatic health benefits.

• The 10,000 steps goal originated from Japanese marketing, not science
• Meta-analysis followed 161,000 adults across 24 global cohorts for seven years
• 7,000 daily steps reduced death risk by 47% compared to 2,000 steps
• Walking 7,000 steps cut heart disease risk by 25% and cancer mortality by 37%
• Dementia risk dropped 38% and depression symptoms decreased 22%
• Fall risk in older adults reduced by 28% with optimal step counts
• Most benefits occur transitioning from low to moderate activity levels
• Cardiovascular benefits plateau around 7,000-8,000 steps
• Diabetes prevention shows continued benefits beyond 10,000 steps
• Adding 1,000-2,000 steps equals roughly 10 minutes of walking
• Simple strategies include parking farther and taking after-dinner walks

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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We break down the key differences between Tylenol (acetaminophen) and NSAIDs (ibuprofen, naproxen, aspirin) to help you make informed decisions about which pain reliever is right for you. This evidence-based discussion draws from top medical sources to explain how these common medications work differently in your body.

• Tylenol works on perception of pain and fever in the brain but doesn't address inflammation
• NSAIDs reduce pain, fever AND inflammation by blocking the prostaglandin cascade
• Both medications are commonly used for everyday pain including headaches and general discomfort
• NSAIDs are usually more effective for inflammatory conditions like sprains, arthritis, and period cramps
• Tylenol's main risk is liver damage at high doses (max 4,000mg daily for most adults)
• NSAIDs can cause stomach ulcers, GI bleeding, increased blood pressure, and kidney problems
• Consider your medical history when choosing—liver issues (caution with Tylenol), stomach/heart/kidney problems (caution with NSAIDs)
• Age is a factor—older adults generally face higher risks with NSAIDs
• Taking NSAIDs with food can help reduce stomach problems
• Always read labels and follow dosing instructions carefully

Share this episode with friends or family who take these medications regularly to help them understand what they're putting in their bodies.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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PCOS affects approximately one in ten women of reproductive age, creating a cascade of symptoms from irregular periods to fertility challenges. This common hormonal and metabolic condition has implications for long-term health beyond just reproductive concerns, including increased risk for diabetes, heart disease, and mental health issues.

• PCOS is characterized by elevated androgens and insulin resistance
• Symptoms include irregular periods, acne, unwanted hair growth, and weight management challenges
• Diagnosis requires meeting at least two of three Rotterdam criteria: irregular periods, high androgens, and polycystic ovaries
• Having ovarian cysts alone does not mean someone has PCOS
• PCOS increases risk for type 2 diabetes, high blood pressure, sleep apnea, and even endometrial cancer
• First-line treatment involves lifestyle modifications including diet and regular exercise
• Even modest weight loss (5-10%) can significantly improve symptoms
• Mental health support is crucial as PCOS is associated with higher rates of anxiety and depression
• Medication options include birth control pills, metformin, fertility medications, and anti-androgen treatments
• Free resources like the Ask PCOS app and online support groups can provide additional help

Share this episode with someone who might benefit from understanding PCOS better. Send us your thoughts at [email protected].

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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The Mediterranean diet is an evidence-based eating pattern that supports heart health, brain health, and longevity with delicious, sustainable food choices. We explore what makes this diet special and provide practical ways to incorporate its principles into everyday meals.

• Core components include vegetables, fruits, whole grains, legumes, nuts, and olive oil
• Fish (especially fatty varieties like salmon) should be eaten regularly
• Poultry, eggs, and dairy can be consumed in moderation
• Red meat and processed foods should be limited
• Extra virgin olive oil should replace butter and processed oils
• Making your own salad dressings with olive oil is easy and healthier than store-bought options
• Fill half your plate with vegetables at lunch and dinner
• Choose whole grains over refined ones
• Wild-caught fish is preferable to farm-raised when possible
• Simple swaps like using herbs and spices instead of salt can enhance flavor healthfully

Send us an email at [email protected] with your questions and feedback.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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On this episode discuss the side effects of GLP-1 medications like Ozempic and Wegovy, Zepbound, and Mounjaro offering practical strategies to manage these effects while still benefiting from the medications.

• GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) help manage type 2 diabetes, obesity, and can reduce cardiovascular risk
• Most common side effects are gastrointestinal: nausea, vomiting, diarrhea, bloating, and constipation
• "Sulfur burps" are a frequently reported side effect that some manage with Pepto-Bismol
• Start with low doses and increase slowly to minimize side effects
• Eat smaller portions, avoid greasy/spicy foods, and practice mindful eating to reduce GI symptoms
• Stay hydrated and increase fiber intake to prevent constipation
• Gallbladder problems and pancreatitis risk may increase with rapid weight loss
• Some evidence suggests potential vision changes requiring regular eye check-ups
• Medications like insulin or blood pressure drugs may need adjustment when on GLP-1s
• Most side effects improve with time as your body adjusts to the medication

Send us an email at [email protected] or visit our Instagram or website to stay updated with weekly episodes released every Monday.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski

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We explore heat-related illnesses, from mild conditions to life-threatening emergencies, providing crucial information for staying safe during hot weather. We break down the six types of heat-related conditions and explain who's most vulnerable during extreme temperatures.

• Young children, older adults, and those with chronic conditions face higher risks of heat illness
• People taking beta blockers or diuretics may have compromised temperature regulation
• Heat rash, cramps, and edema are milder conditions typically resolved with cooling and hydration
• Heat syncope (fainting from heat) often occurs when standing in hot environments for extended periods
• Heat exhaustion presents with heavy sweating, weakness, and headaches but normal or slightly elevated body temperature
• Heat stroke is a medical emergency characterized by confusion, possible seizures, and core temperatures above 104°F
• Prevention includes staying in shade or air conditioning, wearing loose clothing, and hydrating before feeling thirsty
• Avoid outdoor exertion between 11 AM and 4 PM during hot days
• Check on vulnerable loved ones during extreme heat events
• Children and pets may not effectively communicate when overheating

Stay healthy, friends! Connect with us on Instagram or Threads with your questions and episode ideas - we're trying to build a community and would love to hear from you.

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Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski