Weight Loss And ...

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?

Ever felt like you're fighting a losing battle with hunger while trying to lose weight? You're cutting portions, counting calories, and white-knuckling your way through constant cravings. What if there was a smarter approach that didn't require superhuman willpower?The secret isn't eating less food, it's eating differently. Today's episode introduces you to one of the most powerful yet underutilized strategies in weight management: energy density. This science-backed approach shows you how to feel completely satisfied while naturally reducing calories, using the principles of volume, water content, and food texture to work with your body's natural hunger signals instead of against them.Join Holly and Jim as they sit down with Dr. Barbara Rolls, professor and the Helen A. Guthrie Chair in Nutritional Sciences at Penn State. Dr. Rolls literally wrote the book on this topic, Volumetrics, and has spent decades researching how we can eat more food while weighing less. Her students have gone on to become leading researchers in the field, making her insights both groundbreaking and practical for everyday life.Discussed on the episode:The surprising truth about why people eat a consistent weight of food every dayHow to use water content strategically (hint: you need to "eat your water," not drink it)The "Big Three" factors that control how much you eat and how to use them in your favorWhy soup beats a casserole plus water every single timeThe simple grocery store trick to identify low-energy-dense foods without a calculatorHow ultra-processed foods fit into the energy density frameworkThe fascinating research on variety and "food switching" that explains why you always have room for dessertPractical strategies for making vegetables more appealing than chicken nuggetsHow GLP-1 medications are changing the nutrition game and why it matters more than everWhat parents need to know about portion control and self-regulation in young childrenThe one mindset shift that makes healthy eating enjoyable instead of restrictiveResources Mentioned:Volumetrics book series by Dr. Barbara Rolls“The Big Three” properties of food that drive intake

You've heard the weight loss success stories, but what about the hidden cost? While the scale drops, something precious might be disappearing too – your muscle. With the rise of GLP-1 medications helping millions shed pounds rapidly, a critical question emerges: are we losing the right kind of weight?The harsh reality is that for every pound you lose, up to 25% could be lean muscle mass. And here's the kicker – when you regain weight (which happens to most people), you don't get that muscle back. You end up at the same weight but with a completely different body composition, setting yourself up for a metabolic disaster. But there's hope, and the solution is simpler than you might think.Join Holly and Jim as they welcome Dr. Stuart Phillips, one of the world's leading experts in muscle physiology and protein metabolism. As a distinguished university professor at McMaster University and holder of a Tier 1 Canada Research Chair in Skeletal Muscle Health, Dr. Phillips has spent decades uncovering the secrets that bodybuilders and physique competitors use to lose fat while preserving every precious gram of muscle.Discussed on the episode:The shocking 5:1 ratio that reveals how quickly you can lose muscle (and why avoiding inactivity is crucial)Why your muscle is finally getting recognition as the unsung hero of metabolic health and longevityHow GLP-1 medications create a unique challenge for muscle preservation – and what to do about itThe surprising truth about protein timing (hint: forget the post-workout rush)Why "you can't out-diet a sedentary lifestyle" – and what this means for GLP-1 usersThe minimum effective dose of resistance training that can save your musclesHow to combine cardio and resistance training without needing separate gym daysThe four pillars of healthy aging that go beyond just maintaining your weightWhether it's ever too late to start building strength (spoiler: even 90-year-olds can gain muscle)

Protein is everywhere these days. Walk down any grocery aisle and you'll see "high protein" splashed across cereal boxes, snack bars, and even ice cream. Scroll through social media, and influencers are preaching about protein powder. But with all this noise, what does the science actually say about protein's role in weight management?If you've ever wondered whether protein really lives up to the hype or if you're struggling with constant hunger, afternoon snacking, or hitting weight loss plateaus, this episode cuts through the confusion. You'll discover the research-backed truth about how much protein you actually need, when to eat it for maximum benefit, and why your breakfast might be the key to controlling your appetite all day long.Join Holly and Jim as they sit down with Dr. Heather Leidy, one of the world's leading researchers on protein and satiety. Dr. Leidy is a nutritional physiologist and associate professor at the University of Texas at Austin who has spent two decades studying how protein impacts hunger, fullness, and eating behavior. She served on the 2020 Dietary Guidelines Advisory Committee, and her groundbreaking research focuses on the power of protein, especially at breakfast, for appetite control and weight management.Discussed on the episode:The surprising reason protein shakes might not make you feel as full as whole protein foodsWhy 30 grams of protein at breakfast could be your secret weapon against afternoon cravingsThe specific amount of protein you need per meal (and per day) for optimal satiety and weight managementHow protein requirements change as you age and why older adults need significantly moreThe truth about animal vs. plant protein for hunger controlWhy people taking GLP-1 medications face unique protein challengesWhat brain imaging studies reveal about protein's effect on food cravingsThe one timing mistake that could sabotage your protein strategyWhether you can really damage your kidneys by eating too much proteinHow to make high-protein breakfasts work for busy familiesResources Mentioned:Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girlsProtein "requirements" beyond the RDA: implications for optimizing health

Aging is inevitable, but how fast it happens isn't. This episode will open your eyes to the powerful connections between weight management and healthy aging.You might think aging is largely out of your control, determined by genetics and luck. But what if we told you that you have far more influence over your aging process than you might imagine? And what if the weight management strategies you're using now could be the key to not just living longer, but living better with sharper minds, stronger bodies, and more energy as the years go by?Join Holly and Jim as they welcome Dr. Steven Austad, one of the world's leading experts on aging and a distinguished professor at the University of Alabama at Birmingham, where he holds the Protective Life Endowed Chair in Healthy Aging. With decades of research into how humans age and what we can actually do to age better, Dr. Austad reveals surprising insights that will transform how you think about weight, health, and the aging process.Discussed on the episode:The truth about how much control you have over your aging (hint: it's way more than most people think)Why carrying excess weight accelerates aging at the cellular level, and what's really happening inside your bodyThe game-changing discovery about fasting that could revolutionize how you approach eating patternsWhen losing weight might actually be harmful as you get older (and the surprising "obesity paradox")Why GLP-1 medications like Ozempic might be anti-aging drugs in disguiseThe simple lifestyle factors that can slow aging and why it's never too late to startWhat Papua New Guinea hunters revealed about human physical potentialThe one supplement category that actually works for aging (and why most others are hype)How to know if those expensive "biological age" tests are worth your money

Ever wonder why the same diet that helped your friend lose 20 pounds left you frustrated and unchanged? You're not alone. The truth is, our bodies aren't built with a one-size-fits-all playbook, and the science is finally catching up to what many of us have suspected all along.Join Holly and Jim as they delve deep into the revolutionary world of personalized nutrition with Dr. Beth Mayer-Davis, a leading researcher who's helping to reshape how we think about diet and weight loss. Dr. Beth is the Cary Boshamer Distinguished Professor of Nutrition and Medicine at the University of North Carolina and serves as a principal investigator in the NIH Nutrition for Precision Health Consortium - one of the most ambitious efforts in the world to bring personalized nutrition into clinical practice.This isn't just another trendy diet discussion. This is cutting-edge science that could fundamentally change how you approach your health, offering hope for anyone who's ever felt like they were doing everything "right" but still not seeing results. The future of nutrition isn't about finding the best diet - it's about finding YOUR best diet.Discussed on the episode:Why the same diet can work wonders for one person and completely fail for anotherThe surprising factors beyond willpower that determine diet success (genetics, microbiome, and more)What the groundbreaking NIH Nutrition for Precision Health study is discovering about thousands of participantsThe mathematical breakthrough that's making personalized nutrition possible for the first timeWhen continuous glucose monitoring might help you (and when it probably won't)Why "diet wars" miss the point entirely - and what really matters insteadThe simple tools you can start using today to personalize your approachHow physical activity completely changes the way your body responds to foodWhat clinicians and dietitians need to know about supporting their patients

Most people know that carrying extra weight affects their heart and blood sugar, but what if we told you it's also one of the biggest cancer risk factors you can actually control? The connection between obesity and cancer is stronger than most realize, yet it's also one of the most empowering discoveries in modern medicine.Join Holly and Jim as they welcome Dr. David Heber, a true pioneer in nutrition research who founded the UCLA Center for Human Nutrition when few were exploring this critical connection. Dr. Heber has spent decades unraveling how our weight and diet choices impact cancer risk, and his insights might just change how you think about every meal. This isn't just another weight loss conversation - it's about understanding how the foods on your plate and the pounds on your scale work together to either protect you from cancer or put you at greater risk.You'll discover why Dr. Heber calls obesity "the number two cause of cancer worldwide" and learn practical, science-backed strategies that go far beyond traditional dieting advice. From the surprising cancer-fighting power of colorful foods to the truth about those trendy new weight loss medications, this episode reveals how to eat your way to better health while potentially saving your life.Discussed on the episode:The shocking statistic about how much weight loss can reduce breast cancer risk by 50%Why the location of your body fat matters more than you think for cancer preventionThe "government-like" communication system between fat cells and cancer cellsHow ultra-processed foods create a "brown-beige diet" that may fuel cancer growthThe simple color-coding system that makes cancer-fighting nutrition effortlessWhy bitter foods might be your secret weapon against cancer (and how to make them taste better)The surprising connection between sleep quality and cancer-fighting inflammationHow the new weight loss medications change the nutrition game - and what that means for cancer preventionThe truth about intermittent fasting and its role in cancer preventionWhy your microbiome might be the key to unlocking personalized cancer preventionResources Mentioned:“What Color Is Your Diet?” book by Dr. David Heber

When your weight loss plateaus don't make sense, when your labs are worse than expected, or when your clothes fit better but the scale won't budge, there might be an invisible culprit working against you. Low-grade inflammation isn't just about sore throats or swollen joints. It's a silent saboteur that can reshape how your fat cells function, how your body responds to insulin, and how your metabolism adapts to change.But here's the empowering truth: inflammation isn't something that just happens to you. There are real, science-backed strategies you can implement starting today to reduce it and transform your metabolic health, regardless of what the scale says.Join Holly and Jim as they delve deep into the hidden world of inflammation with Dr. Philipp Scherer, one of the world's most respected obesity researchers and Professor of Internal Medicine at UT Southwestern Medical Center. Dr. Scherer has revolutionized how we understand fat tissue, not as passive storage, but as a highly active organ that controls hormone signaling and metabolic health. If you've heard of metabolically healthy obesity or wondered why some people carry weight better than others, you've encountered the impact of his groundbreaking research.Discussed on the episode:The truth about "good" vs. "bad" inflammation and why your body needs bothHow fat tissue acts like a complex organ with its own immune system (it's not just "flubber")The hidden cascade that turns healthy fat cells into angry, insulin-resistant troublemakersWhy some people can be overweight but metabolically healthy while others aren'tThe one blood test you should ask your doctor about to check your inflammation levelsWhy taking daily aspirin or ibuprofen won't solve chronic inflammation (and what will)How the new weight loss medications work beyond just appetite suppressionThe "real estate rule" of body fat and why location matters more than you thinkDr. Scherer's surprising shift in thinking about what really triggers the inflammation cascadeWhy crash diets and rapid weight loss might actually make inflammation worseThe emerging research on combination therapies that could revolutionize long-term weight maintenance

Think fiber is just something your grandmother nagged you about? Think again. This overlooked nutritional powerhouse might be the secret weapon you've been missing in your weight loss journey. While most people focus on cutting calories and restricting foods, there's one nutrient that experts are practically begging you to eat MORE of – and it could transform how you feel, how much you eat, and how successfully you maintain your weight.Join Holly and Jim as they sit down with the world's leading fiber expert, Dr. Joanne Slavin, to uncover why fiber is having its well-deserved moment in the spotlight. Dr. Slavin is a Professor of Nutrition at the University of Minnesota, a registered dietitian, and a trailblazer in fiber research who has authored over 350 peer-reviewed publications and helped shape public health recommendations. Her groundbreaking work reveals how this "leftover" nutrient works through multiple mechanisms to control appetite, support metabolism, and even communicate with your brain.Whether you're struggling with constant hunger, trying to transition off GLP-1 medications, or simply want to feel more satisfied with your meals, this episode will show you how to harness fiber's multiple superpowers for lasting weight management success.Discussed on the episode:The surprising reason most people think of fiber as boring (and why that's completely wrong)How fiber works through your entire digestive system – from your first bite to your gut bacteriaWhy you probably need to double your current fiber intake (and how to do it without the gas)The fascinating connection between your gut, your brain, and your personalitySmart strategies for people who hate vegetables but still want fiber's benefitsHow fiber can help you transition off weight loss medications successfullyThe difference between soluble and insoluble fiber (and why it might not matter as much as you think)Which everyday foods are secretly fiber powerhousesWhy "more is better" when it comes to fiber – and how much is too muchThe toolkit approach to getting fiber from both whole foods and modern fortified products

Does this sound familiar? You're crushing it all week long with your healthy habits, feeling motivated and on track. Then Friday night rolls around and suddenly it's like a switch flips. By Sunday evening, you're promising yourself you'll "start fresh on Monday" while polishing off that leftover pizza. If you've ever felt trapped in the cycle of weekday wins followed by weekend wreckage, you're definitely not alone.Join Holly and Jim as they tackle one of the most common patterns that derail weight management success: weekend sabotage. This isn't about making your weekends boring or perfect – it's about finally breaking free from the exhausting cycle of restriction and rebellion that keeps so many people stuck. You'll discover why weekends feel so different from weekdays, what's really happening in your mind when you flip that "screw it" switch, and most importantly, how to create weekends that support your goals while still being genuinely enjoyable.Whether you're in active weight loss or working on maintenance, this episode will help you transform your weekends from your biggest obstacle into a powerful part of your success story.Discussed on the episode:Why we're naturally wired as "creatures of routine" and how weekends disrupt our automatic patternsThe dangerous mindset shift that turns weekends into a "break from healthy living"Real math behind weekend damage – how two days can undo five days of progressThe difference between being "consistently flexible" versus rigidly perfectHow successful weight maintainers from the National Weight Control Registry handle weekends differentlyThe three mind states (victim, victor, voyager) and how each one approaches weekend challengesWhy treating weekends as a "reward" for weekday restriction backfiresPractical tools for planning weekends with intentional flexibilityThe power of weekend "non-negotiables" that keep you groundedHow to use weekday momentum to fuel (not earn) better weekendsWhat a truly healthy weekend looks like in real lifeWhether you should weigh yourself after indulgent weekendsHow to handle family dynamics that seem to sabotage your weekend habitsResources Mentioned:Weight Loss And… Episode 76: https://weightlossand.com/why-mind-state-is-the-key-to-weight-loss-maintenance

Artificial intelligence is revolutionizing everything from how we shop to how we work—but can it actually help you lose weight and keep it off? While AI coaches promise 24/7 support and personalized guidance, the technology is still in its infancy with plenty of pitfalls to navigate.Join Holly and Jim as they explore the exciting frontier of AI in weight management with Dr. Diana Thomas, a mathematician turned obesity researcher who stands at the forefront of this technological revolution. Dr. Thomas is a professor at the United States Military Academy at West Point and leads the Artificial Intelligence Data Engineering and Machine Learning Center for the Nutrition for Precision Health Consortium. You'll discover both the incredible potential and important limitations of using AI as your weight loss companion.From meal planning to motivation, AI tools are already showing promise in helping people achieve their goals. But as Diana warns, we're still in "act one, scene one" of this technological story. Learn how to harness AI's power while avoiding its traps, and why the most important skill you'll need isn't technical—it's knowing how to ask the right questions.Discussed on the episode:The personal weight loss journey that led a pure mathematician to become an AI obesity researcherWhy AI coaches are available 24/7 but human coaches aren't (and what this means for your success)The dangerous mistake ChatGPT makes about weight loss that could derail your progressHow AI can transform your kitchen ingredients into personalized meal plans in secondsThe "sniff check" technique that protects you from AI's biggest weaknessWhat happens when you ask AI to design your workout routine using just a photoWhy AI might be too agreeable—and how one company fixed this problemThe surprising privacy experiment that reveals what AI really does with your personal informationHow to tell if a weight loss app claiming to use AI is actually helpful or just marketing hypeThe simple way to start using AI for weight management (hint: it's probably already on your phone)Resources Mentioned:ChatGPT (free version available at openai.com)Simple - AI-powered weight loss and health coaching (https://simple.life/)Mindmasters book by Sandra Matz

You can have the perfect meal plan, unwavering motivation, and the best intentions in the world—but if your grocery cart is filled with the wrong foods, the weight loss game might already be over before you even get home. The truth is, grocery shopping is the front line of behavior change, and most people are making critical mistakes that sabotage their success without even realizing it.Join Holly and Jim as they welcome registered dietitian Kelly Berg, who runs the metabolic kitchen at UAB's Department of Nutrition Sciences. Kelly has helped hundreds of people transform their shopping habits with smart strategies that make weight loss easier, not harder. She's about to reveal the grocery store tactics that food manufacturers don't want you to know about—and the simple shifts that can revolutionize your entire approach to healthy eating.Get ready to discover why your weekly grocery trip could be the most powerful weight loss tool you're not using properly, and how to turn every shopping experience into a strategic victory for your health goals.Discussed on the episode:The #1 grocery shopping mistake that derails weight loss before you even leave the storeWhy Kelly calls grocery shopping "the front line of behavior change"The two P's strategy that simplifies healthy meal planning instantlyHow grocery stores are strategically designed to manipulate your purchases (and how to fight back)The nutrition label hack that exposes fake "healthy" marketing claimsWhy frozen vegetables might actually be more nutritious than fresh onesThe truth about "made with whole grain" vs. truly whole grain productsKelly's favorite plant-based proteins that work for any budgetHow to turn grocery shopping with kids into a fun scavenger huntThe "what the hell effect" and how to plan for treats without derailing progressVirtual grocery shopping: the hidden pros and cons you need to knowWhy sticking to the store perimeter isn't always the best advice anymoreResources Mentioned:MyPlate.govEatRight.orgdiabetes.orgheart.org

The weight loss world has been turned upside down. With GLP-1 medications like Ozempic and Wegovy delivering unprecedented results, many people are asking: Do we still need to worry about diet and exercise? Can these powerful drugs really do all the heavy lifting, or are we missing something crucial?This question isn't just academic - it's personal for millions of people who are either on these medications or considering them. The stakes are high: get it wrong, and you could be setting yourself up for weight regain, muscle loss, or missing out on the full benefits these breakthrough treatments can offer.Join Holly and Jim as they tackle this game-changing question with one of the world's leading obesity researchers. Dr. Thomas Wadden brings decades of experience combining behavioral and pharmaceutical interventions, and his insights will reshape how you think about weight loss in the modern era. You'll discover why the "old rules" still matter - just not in the way you might expect.Discussed on the episode:The shift in how patients experience food and hunger on GLP-1 medicationsWhy counting calories may no longer be necessary, but protein intake is more critical than everThe muscle loss problem that most people don't see coming (and what to do about it)How to safely transition off medications if you choose to - without the inevitable weight regainWhy food noise feels even louder when it returns and what this means for your strategyThe shame and stigma still surrounding weight loss medications (and how to overcome it)What primary care doctors need to know but often don't when prescribing these drugsThe role for registered dietitians in the GLP-1 era - and why they're needed more than everLessons from the National Weight Control Registry that apply to medication usersThe truth about whether exercise becomes easier after weight loss

Menopause and weight gain - two words that strike fear into the hearts of millions of women. But what if everything you've been told about inevitable weight gain during menopause isn't the whole story? What if there are strategies, backed by cutting-edge research, that can help you navigate this transition without accepting defeat?Join Holly and Jim as they tackle one of their most requested topics with not one, but two powerhouse experts. Dr. Nanette Santoro, a leading authority in women's health and reproductive endocrinology at the University of Colorado, brings insights from groundbreaking studies like SWAN that have followed thousands of women through menopause. Alongside her, Dr. Annie Caldwell, a clinical health psychologist specializing in the mind-body connection during menopause, offers a unique interdisciplinary perspective that bridges psychology, endocrinology, and behavioral medicine.This isn't another episode telling you to "just accept the weight gain." Instead, you'll discover evidence-based strategies, debunk persistent myths, and learn why this life stage might actually be the perfect time to make lasting changes to your health.Discussed on the episode:The surprising truth about average weight gain during menopause (it's less than you think)Why some women gain significant weight while others don't - and what makes the differenceThe metabolic flexibility theory that could explain everything about menopause weight changesHow sleep disruption and mood changes create the perfect storm for weight gainWhy traditional weight loss strategies stop working - and what to do insteadThe role of resistance training in preserving muscle mass and metabolic rateHormone replacement therapy myths: what it can and can't do for weight managementHow GLP-1 medications are changing the game for menopausal womenThe biggest myths about menopause that keep women stuckWhy intermittent fasting might actually work better for women than previously thoughtWhen to seek help from a menopause specialist - and how to find oneSleep strategies that don't involve prescription medicationsThe future of menopause treatment and what's coming nextResources Mentioned:Study of Women's Health Across the Nation (SWAN)CBT-i Coach appSelf-compassion meditations by Kristin NeffWeight Loss And... Episode #71 on intermittent fasting with Dr. Catanacci

Can you tell the difference between weight loss fact and fiction? With so much conflicting information floating around on social media and in conversations, it's easy to believe ideas that sound right but may actually be holding you back.Join Holly and Jim for a fun, eye-opening game of "Myth vs. Truth: Weight Loss Edition," where they tackle 10 of the most common claims about weight loss, metabolism, and exercise. You'll discover which widely-held beliefs are actually false, which have elements of truth, and how the nuances matter for your weight management journey.Whether you've been struggling with a "slow metabolism" or avoiding carbs at all costs, this episode will help you separate science from fiction—and might just change how you approach your weight loss goals forever.Discussed on the episode:Why blaming your metabolism might be letting yourself off too easilyThe surprising truth about muscle's effect on your calorie burnWhy demonizing entire food groups could be sabotaging your successThe real reason willpower isn't the magic key to weight lossWhen eating late at night actually matters (and when it doesn't)Why your weight loss naturally slows down over time (and what to do about it)The unexpected role of perfectionism in weight regainHow much daily activity is truly needed for long-term weight maintenanceThe mind state shift that transforms exercise from burden to opportunityWhy relying on diet alone is almost guaranteed to fail

Are you struggling to maintain your weight loss results long-term? The missing ingredient might not be what you think. Forget about another new diet or workout routine - this episode dives into something potentially more powerful: your mind state.Join Holly and Jim as they introduce a revolutionary concept they've developed through years of working with successful weight maintainers. Discover how shifting from a "victim" mindset to a "victor" mindset is just the beginning, and how cultivating a "voyager" mind state could be the key to making weight management feel less like a constant battle and more like an enjoyable journey.Whether you're just starting your weight loss journey or working to maintain results, this episode reveals how your moment-to-moment mental and emotional condition might be the difference between struggling and thriving. Learn how to transform not just your body, but your entire approach to living a healthier life.Discussed on the episode:The difference between mindset and mind state (and why they coined a new term)How to identify when you're slipping into an unhelpful mind stateThe three mind states observed in weight management: victim, victor, and voyagerWhy consistency outperforms perfection for long-term weight maintenanceThe surprising role your environment plays in shaping your mind stateSimple practices to strengthen your voyager mind state dailyReal examples of how shifting your mind state can transform your weight journeyWhy enjoying the process (not just the outcome) leads to lasting successHow your identity beliefs influence your ability to maintain weight loss

Summer has a way of throwing structure out the window. The longer days, vacations, kids out of school, and spontaneous social events can quickly derail your weight management habits, leaving you completely off track and frustrated by August.But what if this summer could be different? What if you could enjoy all the freedom and fun of the season while maintaining your healthy habits? The key lies in establishing intentional routines and rituals that anchor you during these months of unpredictability.Join Holly and Jim as they explore how to create summer-specific routines and rituals that add stability without sacrificing enjoyment. You'll discover practical strategies that make weight management feel effortless, more natural, and enjoyable during the most carefree season of the year.Discussed on the episode:The difference between routines and rituals (and why rituals have more power)Why summer specifically disrupts weight management efforts more than other seasonsHow to design flexible routines with summer's unpredictability10 specific summer routines and rituals you can implement immediatelyWhy "decision fatigue" sabotages your evening choices (and how routines eliminate this problem)The concept of "non-negotiables" that can keep you anchored during vacationHow to create different routine sets for weekdays vs. weekends and home vs. travelThe simple mindset shift that transforms summer weight management from restriction to opportunity

Are you on GLP-1 weight loss medications but struggling with side effects or nutrition concerns? Many people find that while these medications help shed pounds, they also create new challenges—from reduced appetite to difficulty enjoying foods you once loved.Join Holly and Jim as they interview nutrition expert Joan Salge-Blake, a registered dietitian, Boston University professor, and host of the popular "Spot On!" podcast. In this episode, they explore how these game-changing medications alter your relationship with food and what you can do to stay healthy while losing weight. Joan shares practical nutrition strategies that complement these medications and explains why working with a dietitian might be the secret weapon for long-term success.Whether you're taking GLP-1 medications, considering them, or simply interested in the latest developments in weight management, this episode delivers actionable insights on maximizing benefits while minimizing side effects.Discussed on the episode:Why GLP-1 medications are considered "game changers" for weight lossThe unexpected reason many people stop taking these medicationsHow to make "every bite count" when your appetite is dramatically reducedWhy protein timing throughout the day matter more than the total amountThe clever nutrition hack for getting vegetables when raw veggies "make you gag"How happiness from initial weight loss creates a window for lasting lifestyle changesWhy Joan believes physicians should write "two prescriptions" for every GLP-1 patientA surprising misconception about shopping the "periphery" of the supermarketCreative solutions for maintaining muscle mass while losing weightThe truth about whether you need supplements when eating lessResources Mentioned:eatright.org - Find a registered dietitian nutritionist near youSpot On! podcast - Hosted by Joan Salge-Blake