In this episode, Dr. Sarah Stombaugh sits down with one of her patients, Marci, to share a personal perspective on what it’s really like to go through a weight-loss journey. Together, they explore the motivations that led her to take the first step, how her expectations compared with reality, and the key supports that helped her stay on track.

You’ll hear about the tools and strategies she found most useful, her wins on the scale and in her health, and the powerful non-scale victories that changed her daily life. She also reflects on the mindset shifts she’s experienced along the way, from overcoming unexpected challenges to celebrating surprising positives.

Whether you’re just starting out or looking for encouragement to continue, this candid conversation offers practical insights and heartfelt advice. You’ll walk away inspired by her progress, her resilience, and her excitement about the future of her health and life.

Are you ready to get started on your weight loss journey? We're enrolling patients now for telemedicine visits throughout the states of Illinois, Tennessee, and Virginia and for in-person visits at our Charlottesville, Virginia office. Visit www.sarahstombaughmd.com to learn more and get started today!

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

In this week's episode of the Conquer Your Weight podcast, Dr. Sarah Stombaugh talks about maintaining weight loss. And even if you're still in the middle of your weight loss journey, this episode will be helpful for you too! This episode will discuss how we lose weight. You'll learn why building a weight loss plan will be highly individualized. We'll focus on concepts like protein, fiber, and learning to choose foods that create satiety. You'll learn how to intentionally incorporate sweets and alcohol, so that you're practicing building habits you can stick with for the long haul. 

We'll also discuss the role of monitoring yourself, whether it's regular weigh-ins or utilizing tools like food logging to keep yourself on track. 

Ready to lose weight or need help transitioning to a weight maintenance plan? We'd love to help you. We're enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine visits throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores a reality that almost everyone on a weight loss journey experiences—other people noticing and commenting on your body. Sometimes it’s a compliment that feels awkward, sometimes it’s curiosity that crosses boundaries, and sometimes it’s outright criticism.

Dr. Stombaugh breaks down:

• Why people feel compelled to comment on your weight (and why it often says more about them than about you).
• How to protect your emotional well-being when faced with unsolicited remarks.
• Practical responses you can use—from gracious acceptance to boundary-setting.
• The importance of remembering that your body and your journey are yours alone.

Whether you’ve already experienced these interactions or want to prepare for them, this episode will help you navigate weight-related comments with confidence, compassion, and a strong sense of self.

You’ll Learn:

• The difference between compliments that empower and ones that sting.
• Why even “positive” weight loss comments can feel uncomfortable.
• Strategies to shift the focus away from your body and back to what matters to you.
• Scripts and responses you can use in real-life situations.

Listen now to learn how to handle comments about your weight in a way that supports your journey—and keeps the power in your hands.

Ready to get started on your weight loss journey? We're enrolling patients now for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explains why focusing solely on the scale can be misleading—and why body composition is the real measure of health.

You’ll learn:

• The difference between body weight and body composition.
• Why muscle mass is crucial for metabolism, strength, and longevity.
• How fat distribution affects your health more than total weight.
• Practical ways to measure progress beyond the scale.
• How to celebrate non-scale victories and shift your mindset.

Whether you’re just starting your weight loss journey or frustrated by the number on the scale, this episode will help you see progress in a whole new way.

Listen now to discover why the scale is just one small piece of your health story—and how body composition can give you a clearer, more empowering picture of success.

Ready to get started on your weight loss journey? We're enrolling patients now at our Charlottesville, Virginia office and by telemedicine throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh shares her thoughts on The Biggest Loser Documentary. The hit TV show drew millions of viewers with its dramatic weight loss transformations, but the documentary revealed the lasting struggles many contestants faced.

Dr. Stombaugh discusses:

• What the documentary portrayed accurately about weight loss and metabolic adaptation.
  
  
• The misleading messages about willpower, dieting, and sustainability
  
  
• Why extreme approaches like those on the show can do more harm than good.
  
  
• The lessons we can all take away for long-term, healthy, and realistic weight management.
  
  

Whether you watched The Biggest Loser back in the day or you’re just curious about what the documentary uncovered, this episode will give you a physician’s perspective on what we can learn—and what we should leave behind.

Listen now to discover how to break free from unrealistic expectations and focus on compassionate, sustainable weight loss.

Ready to get started on your weight loss journey? We're enrolling patients now for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh tackles one of the most common nutrition myths: that eating fruit leads to weight gain.

You’ll learn:

• Why fruit is packed with essential nutrients, fiber, and antioxidants.
• How fruit fits into a balanced diet—and why it’s different from added sugars.
• The truth about fructose in fruit versus processed foods.
• Practical ways to include fruit in your meals and snacks for satiety and satisfaction.
• How much fruit is “enough,” and whether you should worry about eating too much.

If you’ve ever wondered whether your morning banana or afternoon apple is sabotaging your weight loss goals, this episode will set the record straight. Fruit isn’t the enemy—in fact, it may be one of your best allies on your health journey.

Listen now and find out how to enjoy fruit with confidence while staying on track with your goals!

Ready to get started on your weight loss journey? We're enrolling patients now at our Charlottesville, Virginia office and by telemedicine throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh sits down with Dr. Nikita Shah, a family and obesity medicine physician in Orlando, Florida, to explore the “4 C’s” of effective obesity treatment: Commitment, Courage, Capability, and Confidence.

Dr. Shah shares how these four pillars can transform the treatment of obesity and metabolic disease by shifting the focus from short-term fixes to sustainable, empowering care. In this episode, you’ll learn:

• Why commitment is the essential first step in any weight loss journey
• How to foster courage to face challenges and overcome setbacks
• What capability really means—and how it grows with support and practice
• Why building confidence is key to long-term success

Whether you're navigating your own weight loss journey or supporting others in theirs, this episode offers a powerful, practical framework for lasting change.

Tune in now to learn how the 4 C’s can reshape your approach to obesity care.

Are you in Orlando, Florida? Visit http://weight-sense.com to learn more about Dr. Nikita Shah and get started with your weight loss journey. 

Dr. Sarah Stombaugh is enrolling patients now for in-person visits in Charlottesville, Virginia and for telemedicine visits for patients in Illinois, Tennessee, or Virginia. Learn more and get started today at www.sarahstombaughmd.com

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

Menopause often brings weight gain, especially around the abdomen—but can hormone replacement therapy (HRT) help?

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh reviews what real clinical trials say about HRT and weight. HRT isn’t a weight-loss drug, but it may slow fat gain, help maintain muscle, and possibly enhance results with GLP-1 medications. Always discuss risks and benefits with your healthcare provider.

Are you looking for a doctor who can help you with menopausal weight gain? Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

What if you had a 24/7 weight loss companion that could help you plan meals, stay motivated, and troubleshoot challenges—all at your fingertips?

In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores how ChatGPT, an AI conversation tool, can support you on your weight loss journey. From meal planning to mindset coaching, ChatGPT can act as an accountability partner and source of personalized ideas whenever you need it.

You’ll learn:
 - Practical ways to use ChatGPT for meal planning, journaling, and motivation.
 - How to leverage AI to troubleshoot weight loss barriers and stay consistent.
 - The limitations of AI—and why it’s a supplement to, not a replacement for, professional care.

Whether you’re curious about AI or looking for new ways to stay on track, this episode will give you simple, actionable ways to use technology as an ally in your health journey.

Listen now and discover how to make ChatGPT a powerful tool for your weight loss success!

Ready to lose weight? We're enrolling patients now for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today. 

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp

On this week’s podcast episode, I’m joined by the incredible Dr. Rashmi Schramm to dive into a topic that impacts every single one of us: nervous system safety and regulation.

Dr. Schramm is a family medicine physician, meditation teacher, and retreat leader who blends science and mindfulness to help people heal from the inside out. In this episode, she explains the fascinating connection between your nervous system and your overall health—including your metabolic health and weight.

We talk about what happens to your body when you’re under acute or chronic stress, why that stress can make weight loss so much harder, and most importantly, what you can do about it. Dr. Schramm shares practical ways to bring awareness to what your body is experiencing and tools to help you regulate your nervous system so you can support your health and weight loss journey.

This conversation is equal parts science, mindfulness, and actionable takeaways. You do not want to miss this one!

Want to learn more about Dr. Rashmi Schramm? Find her at https://www.rashmischramm.com/ and her podcast, Inner Peace and Power. 

Ready to lose weight? Dr. Sarah Stombaugh is enrolling patients now at her Charlottesville, Virginia office, or by telemedicine throughout the states of Illinois, Tennessee, and Virginia. Visit www.sarahstombaughmd.com to learn more and get started today

Are you taking a GLP medication? We are thrilled to share we are offering an online course, The GLP Guide, to answer the most common questions people have while taking GLP medications.

To sign up, please visit: www.sarahstombaughmd.com/glp