The Dr. Francavilla Show

Today we are going to talk about how to take care of your health while you travel. I'm going to help you come up with a plan for before, during, and after your trips so that you can stay on plan and not undo all the work you have done with lifestyle changes just because you are traveling. If you are like my patients, one of the biggest challenges that can throw you off track is when you have a trip, vacation, or some other type of travel. Whether this is a once-a-year or once every few years, a blowout trip of a lifetime or a regular trip home to see your family, or even business trips that you have to do on a regular basis, if you do not plan for how you're going to handle travel, it is very likely you're going to get thrown off track. So let's come up with a plan for what you can do before, during, and after travel so that you can maintain your weight or even keep losing weight while you’re on the go. 

Points of interest...

• Planning for your travels ahead of time [2:02]
• Packing to be successful [5:14]
• Coming back without going backward [7:47]
• Enjoying food with the right mindset [10:10]
• Alcohol brings friends [13:21]
• Getting back to normal when you get home [18:47]
• What to do with today’s information? [24:05]

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In this episode, we are talking about exercise. Specifically, I have 14 ways to get yourself to exercise. I am convinced that if I could find the one way to get my patients to exercise, I would win the Nobel Prize! Exercise is so important for our health, yet the majority of Americans are not getting the recommended amount of exercise. Exercise is important to all of us regardless of our health because we have decreased all-cause mortality. That is a fancy doctor way of saying you are less likely to die from any cause if you exercise. Nevertheless, it's hard to get yourself to move, even knowing how important exercise is, so I will share with you the 14 tips I find myself giving patients the most often. I hope these tips help you get moving towards a healthier you!

Points of interest...

• Why exercise makes you live longer? [2:11]
• One tip for what NOT to do [4:26]
• Put it on your calendar [7:39]
• Start a program [11:31]
• Do something else while you’re moving [14:58]
• Get a fitness tracker [18:12]
• What to do with today’s information? [20:25]

Resources & People Mentioned

• Peloton referral code: UPWXRD

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In this episode, we are going to talk about surviving the holidays and how to keep your health on track while going through the season. I’ll walk you through a few steps that you can take to prepare and get through this time of year without derailing your progress. We are also going to talk about some of the holiday challenges that my patients bring to me and what to do about those.

Before we get started, I just want to say, I recognize not everyone celebrates holidays at the same time of year. Not everyone celebrates Christmas. That is what my family celebrates and that is what a lot of my patients celebrate so that is some of what we're gonna be talking about today. You may also come across this at a different time of year so you might save it and go back to it around Thanksgiving, or you might hang in and go for the ride because I think you are gonna learn a lot in this episode that you can use for lots of circumstances in your life.

Points of interest...

• Why are the holidays so hard? [1:54]
• Setting goals for the season [4:43]
• Planning to have fun [7:17]
• Staying active [13:09]
• What to do about food pushers? [15:03]
• What if there is nothing from your meal plan at the event? [18:30]
• What to do with food gifts and leftovers? [22:20]
• What to do with today’s information? [28:20]

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In today's episode, we are going to be talking about weight maintenance. You may be thinking this episode is not for me, I have not reached my goal yet, I'm focused on losing weight right now. BUT, you are exactly who this episode is for because you need to know where you're going in order to get there and stay there successfully. 

Sometimes knowing what you're getting into is really important to experience what you're doing fully. When it comes to weight loss, that is absolutely true. We tend to get very focused on losing weight when in reality we should focus more on maintaining weight because that's hard to do. It's as hard to maintain weight as it is to lose weight. Whether you're trying to stay where you're at and stop gaining weight or whether you're trying to lose weight and keep it off, this is going to be the talk for you. We're going to talk about how you get there, and how you stay there.

Points of interest...

• Why it’s important to know where you’re going [1:51]
• 5 things we’ve learned from the National Weight Control Registry [5:12]
• How often do successful weight losers weigh in? [8:00]
• Watching less TV and weight [11:44]
• 90% of people who do this have lost 30 pounds or more and are keeping it off [13:15]
• Having a consistent eating pattern [16:13]
• When does it get easier? [17:19]
• What to do with today’s information? [23:29]

Resources & People Mentioned

National Weight Control Registry

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In today's episode, we will talk about why it is so hard to lose weight and we'll start to touch on some of the things you can do. The whole podcast is about solutions to why it is so hard to lose weight but this episode is going to be a little bit more about the technical side because I want to get into a little bit of the science of why it is so hard. I hope, if nothing else, you leave this episode with a better understanding of why it is so hard to lose weight and be able to give yourself a little more credit and a bit more grace, but most importantly to stop blaming yourself so much if it has been hard for you to lose or keep weight off.

Points of interest...

• The typical history of clients' weight loss attempts [1:52]
• Basics of the calories in calories out model [4:31]
• Basics of the carbohydrate-insulin model [8:36]
• Not all calories are equal [12:18]
• The set point [16:49]
• Are medications or surgery right for you? [19:06]
• It’s not your fault! [25:26]
• What to do with today’s information? [29:37]

Resources & People Mentioned

Free video on medications for Clinicians

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Today we will be talking about one of my patients' most common challenges, which is overeating at night. Overeating at night is something we have all probably experienced. I know I certainly have. You know how it goes, you've eaten your dinner, in my case getting the kids to bed, and you're sitting down to get some work done or watch some tv, and the next thing you know, you have eaten way too many chips or crackers, too much chocolate, too much ice cream, or even too many fruits and vegetables. Whatever it may be, you've eaten a bunch of things you didn't plan on eating, and you feel like you've undone some of the work you did earlier in the day or earlier in the week. Well in this episode we are going to add a tool to your box by covering 7 tips I have for what you can do to work on that nighttime eating habit. Which two will you start working on today?

Points of interest...

• Is your overeating a sign of a bigger problem? [2:09]
• Tip 1 - Eating regularly throughout the day [3:43]
• Tip 2 - Planning instead of fighting it [6:06]
• Tip 3 - Pick a time to stop eating [9:40]
• Tip 4 - Brush your teeth [13:14]
• Tip 5 - Cutting out alcohol [14:24]
• Tip 6 - Change what you do at night [15:57]
• Tip 7 - Change where you eat at night [19:06]
• What to do with this information? [22:10]

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Welcome to the 1st episode of the Dr. Francavilla Show. I'm your host, Dr. Carolyn Francavilla, Board Certified in Family Medicine and a diplomate of the American Board of Obesity Medicine. I've been helping patients lose weight to treat and prevent medical problems for the last 10 years, and I'm taking what I've learned from them to you. 

In this podcast, you will learn the science behind why you struggle with your weight, what to do about it, and tips for common challenges. We will work to fight bias about what a healthy weight really is and improve your relationship with food and your body. Please remember that while I'm a doctor, I'm not your doctor. This podcast is meant to be informational, not medical advice. Please seek out care from your physician for your specific needs. 

Today you’ll hear about who I am, what it is that I do, and why I do it. I'm going to introduce you to Weight Care, which is the term I use for treating obesity, and the guiding principles that I use for Weight Care, which are the Weight 8, eight rules that I think of when I'm taking care of patients and that I want you to think of when you're taking care of yourself. 

Points of interest...

• Why I became an obesity medicine specialist [1:46]
• Skepticism and the blame game [5:56]
• Looking for underlying causes [9:21]
• Addressing nutrition and exercise [12:13]
• Behavior change and medications [16:22]
• What is Weight Care? [20:31]
• The Weight 8, the rules of Weight Care [21:44]
• Coming up on The Dr. Francavilla Show [35:19]

Connect With Dr. Francavilla

• The Dr. Francavilla Show 
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