Food journaling can be an incredibly powerful tool for weight management—but only when it’s used the right way. For many people, tracking food brings up perfectionism, guilt, or an all-or-nothing mindset that actually works against long-term success.

In this episode, Dr. Sarah Stombaugh breaks down how to use food journals as a tool for awareness, curiosity, and understanding your body—not control or self-punishment. You’ll learn how to get the benefits of food journaling without turning it into an obsession, especially if you’ve struggled with tracking in the past or are using GLP-1 medications.

In This Episode, We Cover:

• Why food journaling works for weight loss—and why it often backfires
• Common mistakes that turn food journals into a source of stress
• How to shift from judgment to curiosity when tracking food
• How to use food journals to identify patterns—not micromanage meals
• How food journaling can support appetite awareness on GLP-1 medications
• Practical tips to keep journaling simple, sustainable, and mentally healthy

Who This Episode Is For:

• Anyone who has tried tracking food and felt overwhelmed or obsessive
• People pursuing weight loss who want a healthier relationship with food
• Those using GLP-1 medications like Wegovy or Zepbound
• Anyone who wants to understand hunger, fullness, and cravings more clearly
  
  

Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://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

Would you take a medication long term if it truly improved your health and quality of life? In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores the role of GLP-1 medications like Wegovy and Zepbound in the long-term treatment of obesity. We discuss why obesity is a chronic, biologically driven condition, not a failure of willpower—and why long-term treatment is common in medicine.

You’ll learn what research shows about weight regain after stopping GLP medications, why this happens, and why it doesn’t mean the medication “failed.” We also talk through common reasons people feel resistant to long-term medication use—fear of dependency, stigma, diet culture, cost, and safety concerns—and how to reframe those thoughts with compassion and evidence.

Finally, we discuss how “forever” isn’t the goal. The goal is ongoing, informed reassessment—using the right tools, for the right person, at the right time.

This episode will help you decide whether long-term medication support is a helpful part of your weight and metabolic health journey—without shame or pressure.

Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://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

If you're taking a GLP-1 medication like Wegovy, Zepbound, or Ozempic, protein becomes non-negotiable. In this video, Dr. Sarah Stombaugh—Obesity Medicine Physician and weight-loss expert—breaks down exactly how much protein you need, why protein protection matters during weight loss, and how to easily hit your goals even when appetite is low.

You’ll learn:
 ✔ Why GLP-1s increase your protein needs
 ✔ The exact grams YOU should aim for
 ✔ How to prevent muscle loss on a GLP
 ✔ Easy protein-rich foods (even if you have nausea)
 ✔ Common signs you’re not getting enough
 ✔ The best way to structure meals for satiety + metabolic health

This video is perfect for anyone on Wegovy, Ozempic, Zepbound, Mounjaro, or other GLP-1 medications—and for anyone who wants to lose weight safely and keep it off.

Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://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

In this episode, Dr. Sarah breaks down one of the most common emotional struggles people face when considering GLP-1 medications like Wegovy, Ozempic, and Zepbound: the belief that taking medication is “cheating.” 

If you’ve ever felt guilty for needing medical help to lose weight—or worried that others will judge you—you’re not alone. Cultural messages about willpower, discipline, and doing things “the hard way” have shaped the way many of us think about weight loss. But obesity is a medical condition, and using an evidence-based treatment is not only appropriate—it’s empowering. Today’s conversation will help you understand the science behind GLP-1s, reframe unhelpful beliefs, and step into your journey with confidence, clarity, and compassion.

You’ll learn:

• Why many people feel shame or guilt when considering weight-loss medication
• How internalized obesity bias and cultural pressure shape beliefs about “willpower”
• The physiology of hunger, satiety, metabolism, and set point regulation
•  What GLP-1 medications actually do in the body
• Why using medication is not a shortcut or moral failure
• The difference between physiologic support and “cheating”
• How medication creates the stability needed to build sustainable habits
• Why the real work still happens off the medication—through skills, routines, and mindset
• Practical reframes to help you embrace your treatment plan without guilt

Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://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

In this episode, Dr. Sarah Stombaugh—Family Medicine & Obesity Medicine physician—breaks down the most common side effects of GLP-1 medications like Wegovy, Zepbound, Ozempic, Mounjaro, and shares simple, effective strategies to help you feel your best.

You’ll learn:

• Why GLP-1 meds cause nausea, constipation, reflux, and more
• Physician-approved techniques to reduce symptoms
• How to know if your dose is too high
• What to do when side effects don’t improve
  
  

If you want to understand your body, manage your symptoms, and get the most benefit from your medication, this podcast is for you.

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

Disclaimer: This video is for educational purposes only and is not medical advice. Always talk with your personal physician. 

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

GLP-1 medications like Wegovy, Zepbound, Ozempic, and Mounjaro have changed the conversation around weight loss. But with so much noise online, how do you know if these medications are actually right for you?

In today’s episode, I break down the science, the safety, and the real-world factors that determine whether GLP-1 medications could be a helpful tool on your weight-loss journey.

In this video, you’ll learn:

• What GLP-1 hormones do in your body
• How these medications help with appetite and metabolic regulation
• Who is a good candidate—and who isn’t
• Why GLP-1s work incredibly well for some people but not for others
• How to avoid going on a dose that’s too high for your body
• The essential habits you still need even with medication
• How to know if the medication is working for you

Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://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

In this week's episode of the Conquer Your Weight podcast, you'll hear from Dr. Amanda Adkins. She is a internal medicine and lifestyle medicine physician who teaches how a plant-based diet can help with improving health and wellness. 

You will learn:

• What is a plant based diet and how it can improve your health
• Common misconceptions, like fears about not getting enough protein
• Easy ways to get started with a plant-based diet

If you are interested in learning more about Dr. Amanda Adkins or working with her to introduce a plant-based diet into your own life, you can visit her website https://www.dramandamd.com/

Ready to get started on your weight loss journey? Dr. Sarah Stombaugh is enrolling patients now for in-person visits at her Charlottesville, Virginia office and for telemedicine visits for patients in 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 week's episode of the Conquer Your Weight podcast, Dr. Stombaugh sits down to talk with Lili Gill, a certified lymphedema therapist and massage therapist about the management of lipedema. 

Lili Gill is trained in advanced manual lymphatic drainage techniques, lymphedema and complete decongestive therapy, oncology support, neuro-lymphatic therapy, and lipedema therapy.  She specializes in working with clients with lymphedema, lipedema as well as those undergoing oncological or pre/post operative treatments.  Besides doing manual lymphatic drainage, she helps her clients find and order viable compression garments, develop and stay on top of their home maintenance routines.  She has been a massage therapist, instructor and continuing education provider since 2000. Lili sees clients in Charlottesville, Virginia. 

Want to learn more about the diagnosis and treatment of lipedema? Visit the Lipedema Foundation at www.lipedema.org to learn more and get the resources you need. 

Ready to get started in your weight loss journey? We are 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 week’s episode of Conquer Your Weight, Dr. Sarah Stombaugh dives into one of the most common questions she hears from patients: Can exercise actually hurt your weight loss goals?

While movement is essential for health, the type, amount, and fueling of your exercise can make all the difference. In this episode, Dr. Stombaugh breaks down the science behind how different kinds of exercise affect your metabolism, your hunger, and your long-term results.

What you’ll learn:

• Cardio vs. resistance training: How these two forms of exercise affect your body differently—and why strength training is key to preserving muscle and metabolism.
• When cardio backfires: How long or intense cardio sessions can trigger hunger hormones and make it harder to stay in control of your appetite.
• Fueling your body: Why under-eating (especially on GLP-1 medications) can sabotage your performance, recovery, and weight loss progress.
• Medication awareness: How to know if your GLP-1 or other appetite-suppressing medication dose is too high to support healthy exercise and nutrition.
• Finding your sweet spot: How to choose movement that feels good physically and mentally—so you can stay consistent for the long haul.

Exercise should support your weight loss—not fight against it. The best routine is one that helps you build strength, manage hunger, and feel good in your body, both inside and out.

Ready to get started on your weight loss journey? We'd love to support you! We're now enrolling patients for in-person visits at our Charlottesville, Virginia office 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 week’s episode of Conquer Your Weight, Dr. Sarah Stombaugh dives into why liraglutide may be an excellent option for your weight loss journey—especially now that it’s available as a generic medication.

We explore:

• The clinical data behind liraglutide and how it compares to newer GLP-1 receptor agonists.
• Affordability and access: How the availability of generic liraglutide in 2024 has made it a more cost-effective option for many patients.
• Who it’s best for: Why liraglutide can be a great choice for individuals with less metabolic disease, modest weight loss goals, or those planning pregnancy in the near future.
• Dosing and delivery: What to expect when using a daily injectable GLP-1, including practical tips for success.

Whether you’re new to GLP-1 medications or looking for the right fit for your goals, this episode will help you understand where liraglutide shines in the weight loss landscape.

Ready to get started on your weight loss journey? We'd love to help. We're now enrolling patients to be seen in-person at our Charlottesville, Virginia office or by telemedicine throughout the states of Illinois, Tennessee. 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