Weight Loss And ...

The GLP-1 medications transforming weight loss didn’t appear overnight. They’re the result of decades of groundbreaking research that fundamentally changed how we understand appetite and obesity. But how did scientists first discover that this hormone could help people lose weight? And what does this history mean for anyone using these medications today?Join Holly and Jim as they sit down with Dr. Arne Astrup, one of the pioneering researchers who helped uncover GLP-1’s role in appetite regulation back in the 1990s. Dr. Astrup has spent over three decades at the forefront of obesity research at the University of Copenhagen and the Novo Nordisk Foundation. In this fascinating conversation, he takes us back to when obesity was still seen as a willpower problem, reveals the serendipitous collaboration that led to discovering GLP-1’s satiety effects, and shares critical insights about using these medications safely and effectively.Whether you’re currently using GLP-1 medications, considering them, or simply curious about the science, this episode offers essential perspective from someone who’s witnessed the entire journey from early physiology experiments to today’s real-world treatments. You’ll discover why lifestyle still matters in the era of highly effective medications, and walk away with a deeper understanding of both the promise and the limitations of these groundbreaking drugs.Discussed on the episode:The surprising mindset shift in the 1990s that changed how medicine views obesityWhy a diabetes researcher and an appetite scientist became unlikely collaboratorsThe first human experiment that proved GLP-1 reduces hunger (and the lunch buffet that made it possible)Why GLP-1 medications are so much “cleaner” than previous weight loss drugsThe protein malnutrition risk that doctors aren’t talking about enough.Why half of patients stop taking these medications within months, and what that meansThe one combination that could let you reduce or stop GLP-1s without regaining weightWhy calling these medications “the easy way out” completely misses the pointWhat a leading researcher wants to accomplish after decades of groundbreaking work

Food noise. If you’ve heard the term, you probably know exactly what it means. If you haven’t, you might be about to have a lightbulb moment. It’s that relentless mental chatter about food, not hunger, not cravings, but constant, unwanted thoughts that just won’t quit.For years, people struggling with this phenomenon didn’t even have words for it. They thought it was a willpower problem. It wasn’t. And now, thanks to groundbreaking research, we finally have a way to understand, measure, and potentially treat this invisible burden that affects people across the weight spectrum.Join Holly and Jim as they sit down with Dr. Emily Dhurandhar, Director of Research Special Projects at Texas Tech University Health Sciences Center, and lead author of the RAID-FN Inventory, the first validated tool to measure food noise. Discover why patients, not clinicians, coined this term, how GLP-1 medications are revealing what many have silently endured, and what the future holds for treating this pervasive issue.Discussed on the episode:Why food noise is completely different from normal thoughts about foodThe surprising discovery about who experiences food noise (hint: it’s not just people with obesity)What turning off a kitchen fan has to do with understanding these medicationsHow bodybuilders and endurance athletes might experience food noise differentlyWhy your environment in the 1940s versus today changes everythingThe one word clinicians need to stop assuming about food noiseWhat to do if you think you’re experiencing this, but your doctor has never heard of it

For decades, people with obesity were told the solution was simple: eat less, move more, try harder. When that didn’t work, they were blamed. But science has always told a different story: obesity is a chronic, biologically driven disease, just like diabetes or hypertension. And right now, we’re witnessing the most significant transformation in obesity medicine that has ever happened.The new GLP-1 medications like Wegovy and Zepbound are making headlines everywhere, but with breakthrough treatments come big questions. Who should take them? How do you know which one is right for you? What happens when you stop? And with millions of people getting these medications online or from providers with little expertise, how do you ensure you’re getting safe, effective care?Join Holly and Jim as they sit down with Dr. Louis Aronne, one of the true pioneers who shaped this revolution from the very beginning. For over 30 years, Dr. Aronne has been on the front lines, treating patients and conducting research at one of the premier obesity centers in the country. He’ll share the real story behind these medications, what he’s learned from treating 9,000 patients, and where obesity treatment is heading next.Discussed on the episode:The mouse experiment from the 1980s that changed everything about how we understand weightWhy some people feel amazing on Wegovy while others do better on ZepboundThe creative dosing strategies that help patients who can’t tolerate standard dosesWhat happens to the majority of people who stop taking GLP-1 medicationsThe surprising parallel between treating obesity and treating high blood pressureWhy registered dietitians could be the perfect providers for obesity careThe 15 new medications coming in the next five years that will transform accessHow these medications prevent 94% of diabetes cases in people with prediabetesThe simple eating strategy that works almost like taking medicineWhat it really means when people say taking medication is cheating

You’ve done it. You’ve lost the weight. But then something shifts. The hunger gets louder. Food becomes more tempting. The scale starts creeping back up. You’re doing everything right, yet your body seems to be fighting you at every turn. If this sounds familiar, you’re not alone, and more importantly, it’s not your fault.The truth is, after weight loss, your body launches a powerful biological response designed to bring that weight back. It’s not about willpower or discipline. It’s about survival mechanisms that were built for a world without grocery stores on every corner. Understanding what’s actually happening inside your body after weight loss changes everything from how you approach maintenance to how you talk to yourself when things get hard.Join Holly and Jim as they sit down with Dr. Paul MacLean, one of the world’s leading experts on the biology of weight regain. You’ll discover why keeping weight off requires completely different strategies than losing it, what your metabolism is really doing after weight loss, and the science-backed tools that can help you succeed long-term despite your biology working against you.Discussed on the episode:The powerful rubber band analogy that explains why your body fights to regain weightWhat’s really happening at the cellular level when you lose weight (and why it persists)Why the speed of weight loss may matter less than you thinkThe controversial truth about whether metabolic adaptation ever goes awayOne scientist’s personal journey with weight struggle and GLP-1 medicationsThe myth about starting with a “clean slate” after weight loss

You’ve heard it everywhere: “You can’t outrun a bad diet.” Or maybe it’s “Exercise doesn’t matter for weight loss.” Or wait, is it “Just lift weights and you’ll be fine”? The conflicting advice is enough to make anyone throw their hands up in frustration. What if the real answer isn’t choosing between diet and exercise, but understanding how they work together?Join Holly and Jim as they sit down with Robert Ross, one of the rare researchers who has spent over three decades studying both sides of the equation. Ross is a professor in the School of Kinesiology and Health Studies at Queen’s University in Ontario, Canada, and he’s led groundbreaking research on how exercise, diet, and body fat interact, especially that stubborn visceral fat that drives metabolic disease. His work has shaped clinical guidelines and challenged long-held assumptions about weight loss. You’ll discover why the bathroom scale might be lying to you, what your belt buckle reveals that the scale doesn’t, and why being a “non-responder” to exercise might be a myth.Get ready for a conversation that will fundamentally change how you think about managing your weight, whether you’re considering GLP-1 medications, struggling to keep weight off, or just trying to figure out if you should be doing cardio or lifting weights.Discussed on the episode:Why the bathroom scale has done more harm than good in obesity managementThe belt buckle test that reveals more than any scale ever couldWhat happens to visceral fat when you exercise without losing weightThe truth about exercise “compensation”: Do you really eat more when you work out?Why 5% weight loss being “clinically meaningful” might be the wrong message.How cardiorespiratory fitness protects your health even if you have obesityThe intensity question: Does working harder actually matter for fat loss?What we’re losing (literally) when we only focus on GLP-1 medicationsThe myth of exercise “non-responders” and what the data really showsWhy resistance exercise becomes critical as we ageThe one simple movement activity Ross recommends if you only have 10 minutes.

Writing a book isn’t just about putting words on a page. It’s about translating decades of research into something that can actually change lives. After two years of late-night rewrites, deleted chapters, and countless debates over how to explain complex science in simple terms, Holly and Jim are finally ready to pull back the curtain on their new book, Losing the Weight Loss Meds.This episode is different. Instead of diving into weight loss science, Holly and Jim are taking you behind the scenes of their creative process. You’ll hear about the “messy middle” of writing, the chapters they rewrote twenty times, and the moment they realized this book needed to exist now. More importantly, you’ll discover why weight loss maintenance, once the “opposite of sexy,” has suddenly become the most critical challenge facing millions of people.If you’ve ever wondered what it takes to create a science-based guide that works in real life, or if you’re curious about the future of weight management in America, this conversation will give you a front-row seat to both the struggles and the breakthroughs that shaped this groundbreaking book.Discussed on the episode:The surprising moment Holly realized weight loss maintenance was finally having its day.Why don't half of the people stay on weight loss medications for even a yearThe three profiles that help you identify which strategies you need mostThe framework that turns scientific principles into plays you can actually useWhat happens to our country if we win (or lose) the weight maintenance gameThe vulnerable truth about putting your life’s work out into a noisy worldResources Mentioned:weightwisdom.com - Order Losing the Weight Loss Meds, access free resources, and sign up for the January 7th live Zoom Masterclass with Holly and Jim

2026 is about to bring a massive surge of people starting GLP-1 medications. Maybe you're one of them. These powerful drugs can deliver incredible weight loss results, but here's what nobody talks about: starting the wrong way can cost you muscle, money, and momentum before you even get going.Most people unknowingly sabotage their success, not because they're doing something wrong, but because no one taught them how to start smart. The difference between struggling and thriving on GLP-1s often comes down to avoiding a handful of critical mistakes in those first few weeks and months.Join Holly and Jim as they reveal the 10 biggest mistakes people make when starting GLP-1 medications and exactly what to do instead. Whether you're about to start your first dose or helping someone else navigate their journey, this episode is your insider roadmap to setting yourself up for the best possible results and avoiding the pitfalls that derail so many others.Discussed on the episode:Why doing it alone could be the costliest mistake you makeThe surprising problem of eating too little on GLP-1s (and why it backfires)When you should start exercising and why waiting is a mistakeThe one thing most people ignore until it's too late (hint: it's not about food)How fast is too fast when losing weight on these medicationsThe simple percentage formula for pacing your weight loss perfectlyWhy body composition matters more than the number on the scaleThe nutrient deficiencies showing up in GLP-1 users and how to prevent themWhat to do differently if you already know you don't want to stay on the meds foreverHolly's personal concern about starting a GLP-1 (even as an expert)Resources mentioned:Download their free guide at www.weightwisdom.com

Ever wonder why you lose weight everywhere except where you actually want to? Or why your body seems to have "favorite spots" for storing fat? It's not in your head, and it's not random.Join Holly and Jim as they sit down with Dr. Mike Jensen, one of the world's leading experts on body fat distribution from the Mayo Clinic. His groundbreaking research has revolutionized how doctors understand fat, revealing that where your body stores it matters just as much as how much you have. You'll discover why some fat depots are actually protective while others signal metabolic trouble, and most surprisingly, what you can actually do about it.This conversation will change how you think about your body. From the simple "pinch test" that reveals your visceral fat status to the unexpected truth about hip and thigh fat being beneficial, Dr. Jensen shares insights that could transform your approach to weight management and metabolic health.Discussed on the episode:The surprising reason why having fat on your hips and thighs is actually good for your healthA simple at-home test to determine if you have dangerous visceral fat (hint: it involves pinching)Why two people with identical weight can have completely opposite health risksThe "fall guy" theory that explains why visceral fat accumulates in the first placeWhat happens to your fat distribution as you age (and why elderly people often have thin limbs)The one type of exercise that may specifically target visceral fatWhy liposuction doesn't improve metabolic health despite removing 20+ pounds of fatThe concerning truth about GLP-1 medications and what happens when people stop taking themHow stress response styles (fight vs. freeze) may determine where you store fatThe easiest habit change that reliably reduces visceral fat

The holidays are here, and so is the annual tug-of-war between enjoying festive foods and dreading the scale come January. But what if you didn't have to choose? What if you could indulge in grandma's famous pie, raise a glass with loved ones, and still walk into the new year feeling great?Join Holly and Jim as they tackle the science behind holiday weight gain and, more importantly, how to outsmart it. They're bringing in reinforcements this time: Kelly Berg and Maddison Garcia from UAB's Metabolic Kitchen share clever swaps, simple tricks, and dietitian-approved hacks that cut calories without cutting the joy. From reimagining your cocktail to rethinking your plate size, you'll walk away with strategies that actually work in the real world.Discussed on the episode:The sneaky reason those first few post-holiday pounds might not be what you thinkA "tasting plate" strategy that lets you try everything guilt-freeThe dessert hack that slashes calories by half (and still satisfies your sweet tooth)Why your plate size matters more than your willpowerA simple mocktail switch that saves you hundreds of caloriesThe mac and cheese upgrade that adds nutrition without sacrificing comfortHow to handle food pushers without hurting feelingsA post-feast recovery plan that doesn't involve starving yourselfThe one holiday food each host and guest admits they can't resist

You're doing everything right. You've been consistent with your plan, staying active, watching what you eat. But then it happens, the scale refuses to budge. For days. Then weeks. The frustration creeps in, and suddenly you're wondering if all your effort is even worth it.Here's the truth: when your weight loss stalls, it doesn't mean you've failed. It means your body is doing exactly what it's designed to do. The plateau you're experiencing isn't a roadblock. It's actually a sign that something important is happening beneath the surface.Join Holly and Jim as they dive into the science of weight loss plateaus. You'll discover why plateaus happen to everyone, what's really going on in your body when the scale stops moving, and most importantly, the strategic "cards" you can play to break through and keep progressing toward your goals.Discussed on the episode:The surprisingly long period you need to wait before you can actually call it a plateauWhy people with larger bodies don't have slower metabolisms (this myth needs to end)The hormone shifts that make your body fight back as you lose weightHow GLP-1 medications are pushing plateaus from 3-6 months to over a yearThe "cards" you can play when your weight stops moving, and which one to try firstWhy simplifying your meals might be more powerful than you thinkThe controversial science debate about "adaptive thermogenesis"When a plateau is actually your body telling you it's time for weight loss maintenanceThe surprising "vacation strategy" that can unstick a stubborn plateauWhy Holly hits plateaus all the time (and what she does about it)

What if you could sit down with your younger self and share everything you've learned about weight loss? Not the textbook advice, but the hard-won wisdom that only comes from living it. The kind of insights that make you think, "I wish someone had told me this years ago."Join Holly and Jim as they share powerful reflections from state-of-slimmers and listeners who've been through the journey. You'll hear honest, transformative advice about what really matters when it comes to losing weight and keeping it off. These aren't just tips, they're the truths people discovered about themselves along the way.This episode will shift how you think about your own journey. Whether you're just starting out or looking for that missing piece, you'll find wisdom here that could change everything.Discussed on the episode:The mind state shift that separates temporary results from lasting changeWhy "progress over perfection" might be the most important thing you'll ever learnThe surprising connection between self-care and stress eating (and why it matters most when you're busiest)How movement became a way of life for successful maintainers and what they wish they'd known soonerThe truth about scales, food journals, and other tools you might be using all wrongWhy visualizing your goals isn't just feel-good advice, it's actually rewiring your brainWhat Jim would tell his younger researcher self (hint: it took him decades to figure this out)

Ever wondered why your body does strange things during weight loss, but felt too awkward to ask? You're not alone. From unexpected physical changes to confusing emotional responses, weight loss brings surprises nobody warns you about. These unspoken questions deserve genuine answers, free from judgment and shame.Join Holly and Jim as they tackle the questions people whisper about but rarely say out loud. They're diving into the weird body stuff, the mental games, and the relationship shifts that come with losing weight. Whether it's why certain areas change first, how to handle friends who seem threatened by your progress, or feeling like a fraud when people compliment you, this episode goes there.If you've ever had a question about weight loss that felt too personal or too embarrassing to ask, this conversation is for you. Holly and Jim bring science, compassion, and a healthy dose of vulnerability to topics most experts avoid.Discussed on the episode:The fascinating biochemistry of where fat actually goes when you lose itWhy some body parts seem to change before others (and why you can't control it)The unexpected reason you might feel colder after losing weightWhy does your mind take longer to catch up than your body doesThe truth about why we sometimes underreport what we've eaten to othersHow to handle partners or friends who seem threatened by your successWhy the fear of regaining weight actually means something positiveThe surprising ways relationships shift when your body changesWhy you might still reach for larger clothes even though they don't fitThe question that caught Jim completely off guard (involving sexual positions and calorie burn)Send your awkward, embarrassing, or "too weird to ask" weight loss questions to Holly and Jim for their next episode!

The supplement aisle seems to promise everything: rapid fat burning, appetite suppression, effortless weight loss. With billions of dollars spent annually and 60% of Americans taking supplements regularly, the questions are endless. Do they actually work? Are they safe? And how do you separate the science from the marketing hype?Join Holly and Jim as they tackle the complex world of weight loss supplements with one of the nation's leading experts. You'll discover why the supplement industry operates so differently from pharmaceuticals, what the research really says about popular ingredients, and how to make informed decisions in a marketplace flooded with big promises but limited oversight.Their guest, Dr. Paul Coates, spent nearly two decades as director of the NIH Office of Dietary Supplements, where he guided national research priorities and consumer education. He served as president of the American Society for Nutrition and is the lead editor of the Encyclopedia of Dietary Supplements. If anyone can cut through the confusion, it's Paul.Discussed on the episode:The surprising statistic about how many Americans use supplements dailyWhy studying supplement combinations creates an almost impossible research challengeThe red flags to watch for when companies cite "research" to support their productsHow the regulatory framework for supplements differs dramatically from prescription drugsThe cautionary tale of ephedra and what it teaches us about "natural" ingredientsWhich supplements have enough research to show modest promise for weight managementWhy expecting huge results from supplements sets you up for disappointmentThe importance of discussing supplement use with your healthcare providerHow to spot products that may contain unlisted ingredients or inaccurate dosingReal-world advice on whether it's worth trying supplements and where to start safelyResources Mentioned:NIH Office of Dietary Supplements: https://ods.od.nih.gov/

You've got questions. Lots of them. And if you've been trying to lose weight or keep it off, chances are you've Googled these same burning questions at 11 p.m., desperately searching for answers that actually make sense.From "Do I really have to give up bread?" to "What do I do when the scale isn't moving?" - these are the questions that keep showing up in Holly and Jim's clinics, programs, emails, and even chance encounters at the grocery store. The questions that make you laugh, make you think, and the ones you're probably too embarrassed to ask out loud but secretly wonder about every day.Join Holly and Jim as they count down the top 10 most frequently asked weight loss questions, delivering science-backed answers that cut through the confusion. You'll discover why some popular beliefs might be holding you back, learn when to trust your body's signals, and find out which "golden rule" of weight loss might actually be more flexible than you think. Plus, they reveal the number one question that stumps people the most - and why the answer might completely change how you think about success.Discussed on the episode:Why weighing yourself daily might be the key to long-term success (and how to do it without letting the number ruin your day)The surprising truth about whether you need to focus on diet or exercise firstWhy the breakfast debate isn't as black and white as you've been toldThe real story behind carbs and whether they're truly the enemyWhether you can enjoy alcohol and still reach your weight goalsThe truth about the "fat-burning zone" at the gym and why you might be overthinking itWhat to do when you hit that inevitable plateau (and why it's not a sign of failure)The psychology behind emotional eating and practical strategies to break the cycleWhy weight loss and weight maintenance require completely different skill setsThe mindset shift that transforms weight regain from failure to part of the processResources Mentioned:Weight Loss And… Episode 73: https://weightlossand.com/can-you-drink-alcohol-and-still-lose-weightWeight Loss And… Episode 94: https://weightlossand.com/willpower-wont-save-you-but-these-10-things-will

"I just need more willpower." If you've ever said this to yourself, you're not alone. It's one of the most common beliefs in weight loss: that success comes down to having iron-clad self-control and the ability to resist every temptation that comes your way.But what if willpower isn't the secret weapon you think it is? What if, depending on it, is actually setting you up for failure? Holly and Jim are about to shatter one of the biggest myths in weight management and show you a completely different path to lasting success.Join them as they reveal why willpower is overrated and share the top 10 strategies that matter far more than white-knuckling your way through cravings. You'll discover science-backed alternatives that successful people use instead of relying on mental muscle alone, and why these approaches are not only more effective, but also more sustainable for the long haul.Discussed on the episode:Why willpower works like a muscle (and why that's actually a problem)The two times of day when your self-control is strongest and weakestHow successful weight maintainers from the National Weight Control Registry really think about willpowerThe "Perfect Polly" vs "Too Special Sarah" profiles, which extreme are you?Why your workout clothes belong in your office (Jim's clever routine revealed)The mind-body connection breakthrough that's changing everythingHolly's chip catastrophe story: when strong willpower completely backfiredThe boundary conversation technique for handling sabotaging environmentsWhy taking back your power is really a mindset shiftThe #1 alternative to willpower that replaces it entirelyResources Mentioned:Weight Loss And… Episode 19: https://weightlossand.com/reigniting-your-weight-loss-motivation-strategies-for-a-sustainable-journeyWeight Loss And… Episode 11: https://www.weightlossand.com/the-seven-secrets-of-weight-loss-success/Weight Loss And… Episode 76: https://www.weightlossand.com/why-mind-state-is-the-key-to-weight-loss-maintenance/

I just love food too much. It's one of the most common excuses people give for not starting their weight loss journey. But what if loving food could actually be your secret weapon?Join Holly and Jim as they welcome David Page, the Emmy-winning creator of Diners, Drive-Ins, and Dives and host of the Culinary Characters Unlocked podcast. David has built his entire career around celebrating incredible food, yet he's managed to lose over 80 pounds without sacrificing his passion for eating. His story will completely change your thinking about the relationship between food and weight loss success.You'll discover how a diabetes scare became the catalyst for lasting change, why David chose to stay on GLP-1 medications long-term, and his brilliant strategy for transforming beloved high-calorie dishes into healthier versions that still deliver on flavor. This conversation is packed with practical tips, honest vulnerability, and proof that you don't have to choose between loving food and loving your health.Discussed on the episode:The diabetes diagnosis that finally scared David into action (and why previous attempts had failed)How GLP-1 medications changed his relationship with food without killing his joy for eatingThe strategy that lets you keep your favorite food while losing weightWhat David believes plays a bigger role in weight struggles than most doctors admitThe mindset shift that sustains long-term successHow to handle inevitable slip-ups without derailing your entire journeyThe surprising reason David ignores traditional cardio advice (and what he does instead)Why volume eaters need different strategies than naturally thin peopleDavid's method for recreating classic comfort foods with a fraction of the caloriesThe role of a specialized endocrinologist and nutritionist in his transformationHow chefs are bridging the gap between healthy and delicious foodResources Mentioned:"The Third Plate" book by Dan BarberCulinary Characters Unlocked podcast

GLP1 medications have revolutionized weight loss, helping millions achieve results they've struggled to reach for years. These powerful tools have changed the obesity treatment landscape in ways we never imagined possible. But here's what might shock you: even with these game-changing medications, many people unknowingly sabotage their own success.The truth is, having access to effective weight loss medication is only half the battle. The other half? Knowing how to use these tools strategically and avoiding the common pitfalls that can derail your progress. Whether you're currently taking GLP1s, considering them, or planning your exit strategy, the mistakes people make are surprisingly predictable and completely preventable.Join Holly and Jim as they reveal the 10 most critical mistakes people make with GLP1 medications. You'll discover the hidden traps that can undermine your success while you're on the medication, and the dangerous oversights that lead to rapid weight regain when you stop. This episode could be the difference between temporary results and lasting transformation.Discussed on the episode:The biggest misconception that turns powerful weight loss medication into a dead endWhy focusing only on eating less while on GLP1s sets you up for future failureThe critical body composition mistake that makes weight regain almost inevitableHow to bulletproof your mindset before appetite and food noise return with a vengeanceThe planning mistake that leaves most people completely unprepared for life after medicationWhy stopping GLP1s without support almost always leads to weight regain (and the data proves it)The "appetite rebound" phenomenon and why willpower alone won't save youThe metabolism mistake that keeps your body stuck in weight regain modeHow to recognize if weight is creeping back, and the detective work that can save your progressThe mindset shift that transforms medication from a temporary fix to a lasting lifestyle change

Fall is here, and with it comes one of the most challenging seasons for maintaining your weight loss progress. Shorter days, comfort food cravings, endless holiday gatherings, and disrupted routines create what Holly and Jim call "the perfect storm for weight gain." But what if this season didn't have to mean falling behind?Instead of throwing in the towel until January, you can use this time to actually move forward. The science shows that people typically gain 1-3 pounds during the fall and holiday season – and most never lose it. Over five years, that's 15 pounds of creeping weight gain that could have been prevented.Join Holly and Jim as they reveal the top 10 pitfalls that sabotage your progress during fall, along with research-backed "power plays" to counter each one. You'll discover how to fall forward instead of falling behind, setting yourself up to roll into winter ahead of the game rather than playing catch-up come January.Discussed on the episode:Why 15-20 minutes less daily movement in the fall creates a biological cascade that affects your brain chemistryThe "comfort food overload" phenomenon and strategic cozy swaps that satisfy cravings with fewer caloriesHow holiday creep, starting in September, can add hundreds of extra calories daily without you noticingThe mood-food connection: why darker days trigger mac and cheese cravings and what to do about itWhy the "wait until January" mindset costs you more than just a few poundsThe hidden weight gain that sweater season masks, and why your "fall pants" are crucial feedback toolsHow travel and tailgates disrupt structured eating patterns and increase calorie intake by 14-25%The sugar season cycle that creates dopamine-driven wanting loops, keeping you reaching for moreWhy sleep deprivation during busy fall schedules can boost cravings by up to 30%How packed schedules crowd out self-care and raise cortisol levels that promote weight gainStrategic approaches to enjoying holiday foods without losing momentumWhether it's realistic to lose weight during the fall or if maintenance is a better goalWorkplace survival tactics for constant candy and treat temptations

Think you know everything about working out? Most people hit the gym with good intentions, but miss a critical piece of the puzzle that could be sabotaging their results. The order you do your exercises, the type of resistance training you choose, and even how you think about protein could be the difference between building functional strength and just going through the motions.Join Holly and Jim as they welcome Professor Robin Daly from Deakin University in Melbourne, Australia. Robin holds the chair in Exercise and Aging and has made it his mission to prove that the right kind of exercise isn't just good for your muscles, it's essential for your bones, brain, and longevity. His research has been cited over 12,000 times, but more importantly, he's creating real-world programs that people actually stick with.With the rise of GLP-1 medications causing dramatic weight loss, there's growing concern about muscle loss during the process. Robin breaks down what's really happening when people lose weight rapidly and reveals why the traditional approach to protein might be missing the mark entirely.Discussed on the episode:The inspirational mindset shift that makes resistance training feel less like workWhen "exercise snacking" could revolutionize your daily routineThe surprising truth about protein hype and what really builds muscleWhy doing cardio first might be sabotaging your strength gainsThe muscle loss crisis with GLP-1 medications and what it means for your future healthHow to design resistance exercises that actually improve your daily functionThe one thing that matters more than the size of your musclesWhy 80 is the perfect age to start resistance training (plus the study that proves it)The simple equipment-free approach that works as well as expensive gym machines

When you're losing weight, you probably think about dropping dress sizes, improving blood sugar, or reducing joint pain. But what if some popular weight loss approaches could actually be setting you up for broken bones later in life? It's a connection most people never make and one that could change how you think about your weight loss journey.This hidden risk becomes even more important as new weight loss medications help people achieve dramatic results. While losing 30+ pounds can transform your health in countless positive ways, there's a conversation happening between your bones and your weight that you've probably never heard about. The surprising truth? Even moderate weight loss of just 6-9% can significantly increase your risk for fractures.Join Holly and Jim as they sit down with Dr. Sue Shapses, Professor of Nutritional Sciences at Rutgers University and a leading expert on the relationship between weight loss and bone health. For over 30 years, Sue has been uncovering how our weight loss strategies affect skeletal strength and long-term bone function. Her research reveals why people with obesity might have denser bones that are actually weaker and what you can do to protect yourself during weight loss.Discussed on the episode:The shocking discovery about bone quality in people with obesity that challenges everything doctors thought they knewWhy successful weight loss can increase fracture risk by 39% and what defines "successful" in this contextThe surprising reason your body actually decreases calcium absorption during weight loss (hint: it's not what you'd expect)Whether clinicians prescribing new weight loss medications should monitor bone densityThe three key factors that create a "bone health trifecta" and why two of them have nothing to do with weightWhy getting a DEXA scan during active weight loss might be a waste of moneyThe specific amounts of calcium, vitamin D, and protein that can help protect your bones during weight lossHow high-fat diets might compromise bone health in ways that go beyond weight gainThe parallel between muscle and bone that's changing how researchers approach both fieldsReal listener questions answered: Should a 45-year-old on GLP-1 medication get a DEXA scan now?