Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Rounding off our Back to Basics mini-series, this episode is all about fiber—the powerhouse nutrient for gut health and satiety. I’ll break down the best fiber sources, expose some sneaky low-fiber foods (yes, even the salad bar could be letting you down!), and share practical, easy-to-follow tips for gradually increasing your intake without any digestive discomfort. Tune in for simple ways to hit your fiber goal and get it into every meal.

If you've enjoyed this mini-series, I’d love to hear your feedback! Email me at [email protected] with your thoughts and any topics you’d like to hear about next.


References

Coloring recommendations:

Alcohol Markers 

Coloring books 

Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1

Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health


Audio Stamps

00:30 - Dr. Rentea reflects on her two-week break, sharing how simple hobbies like coloring brought unexpected calm and joy.

03:54 - We learn about fiber’s role in satiety, gut health, and cancer prevention, and how most people are consuming less than the recommended amount.

06:15 - Dr. Rentea explains the importance of including fiber in every meal or snack, highlighting top sources of fiber, as well as surprisingly low sources.

08:15 - Find out how increasing fiber intake too quickly can cause digestive discomfort.


Quotes

“The fiber goal for women is going to be 25 grams or more fiber per day. And for men, 38 grams or more per day.”

“When you don't have enough fiber, you cannot reach satiety. So you need there to be some bulk to your meals to have the stretch receptors in your stomach activated.”

“We actually have more bacteria than we have human cells. They need fiber to live on and to thrive.”

“Every meal or snack you have, there has got to be some fiber.”

“People will tell me, ‘Well I have these big bowls of salad’, and the reality is two cups of salad may be up to two grams of fiber. It's not a lot.”

“Remember, every time you increase fiber too abruptly, you can actually get a lot of stomach discomfort, gas, bloating, and a lot of problems. So find where you are and then just go up by a few grams.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Today, we’re continuing our Back to Basics series with a deep dive into protein intake. Last week, we discussed hydration and how to make sure you’re getting enough, and now we’re focusing on protein—where to get it from, how to improve your intake, and why it matters.

When it comes to protein, many people get caught up in finding the "best" source. Instead, let’s focus on what you’re already eating and make small adjustments to improve from there. The simpler we keep it, the better it will work for you.

Tune in for insights on how to identify your current protein sources, easy ways to improve your intake, and how consistency—rather than perfection—can help you make lasting changes to your nutrition. This episode will guide you through practical tips that don’t overwhelm, but instead make protein work for you!


References

Get on the waitlist for the next round of Dr. Rentea’s 30/30 Program (starting April 2025)

Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1

The Dr. John Delony Show

ReciMe App

Factor meals

Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health


Audio Stamps

00:30 - We hear an update about the January 30/30 Program cohort kicking off, highlighting its supportive community and weekly calls.

02:10 - Today’s “back to basics” episode targets protein intake, focusing on keeping things simple, looking at what you're already doing, and making realistic changes.

04:43 - Dr. Rentea outlines her three-pronged approach to protein intake.

18:32 - Start with the protein basics, personalize your meals, and adjust based on how your body feels—without making it hard on day one.


Quotes

“We're going to choose the reality that you're in and then we're going to plan backwards and we're going to say, ‘Okay, given what my life looks like right now, what is possible for me?’”

“For most people, 30 grams, three times a day is going to be great.”

“We've got to drop perfection. There are going to be ups and downs, meaning some days you're going to get more and some days you're going to get less.”

“With action comes clarity. So as you are implementing this stuff, you're going to realize, ‘I feel horrible with this and I feel great with that.’”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Fed up with being told to make big promises on January 1st that barely make it past the first week? Same here. That’s why we’re flipping the script with a no-fuss, no-fluff Back to Basics Mini-Series to set you up for success this January—starting with hydration. 

Forget grand resolutions and complicated plans. We’re keeping it simple, practical, and (dare we say) fun! In this first episode, we’re diving into the often-overlooked hero of health: hydration. Learn how to find a hydration routine that works for your lifestyle, what actually counts toward your daily intake (no, it’s not just water!), and how staying hydrated can set the stage for better energy, cravings, sleep, and more.

So grab your tumbler, mug, or trusty water bottle, and let’s kick off the year refreshed, recharged, and ready to thrive—one sip at a time.


References

Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health

My recommended timer: AVINIA digital timer


Audio Stamps

00:30 - Dr. Rentea’s "Back to Basics" mini-series for January will offer simple strategies for fat loss, blood sugar control, better sleep, and improved fitness.

02:10 - Building habits slowly, using Atomic Habits principles like small improvements and pairing habits, leads to lasting change.

04:00 - Simple routines and core habits like walking, hydration, and nutrition drive sustainable success.

08:07 - Learn which fluids count toward hydration and problems caused by excessive caffeine consumption.

10:30 - Dr. Rentea shares her baseline for daily hydration, helping you start with a manageable goal to support fat loss and prevent mistaking thirst for hunger.

12:09 - We hear tips for finding a hydration routine that works for you and how to adjust it if something isn’t working.


Quotes

“The biggest mistake I see people make is that they change too many things at once.”

“You always want to come back to the most basic, most simple way to get something done.”

“If you spent this year hammering down your hydration habit for a few months, then hammering down the protein habit, then hammering down the fiber habit, you're no longer shocked by any scenario.”

“Every ounce of hydration counts. The protein drink you have, count those ounces. The coffee that you have, count those. If you have a Diet Coke, count those.”

“It doesn't need to be painful. If it keeps falling off, it means that the system isn't right for you.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

As January 1st looms, millions of people are gearing up to make New Year's resolutions, but here’s the sad reality: 90% of people abandon their goals by February, and only 8% actually follow through until the end of the year. So why does the typical grand proclamation—like “Sure, I’ll go to the gym every day”— so often flop? 

The problem is, it’s unrealistic and unsustainable. But don’t panic, there IS a better way. In this episode, I share a simpler, more effective approach that’s not only easier to stick to, but also way more successful in the long run. Ready to make this the year you actually follow through? Tune in now to discover two top strategies that will help you build lasting habits and set yourself up for success in 2025!


References

Atomic Habits by James Clear

Download Dr. Rentea’s Power Picks For Metabolic Health


Audio Stamps

00:44 - Most New Year's resolutions fail quickly, making big goals less effective.

02:40 - Building identity-based habits that align with who you want to become is more sustainable long term.

04:16 - Dr. Rentea gives personal examples of identity-based habits that have worked for her.

06:27 - We learn the power of small, easy "1 percent upgrades" for lasting progress.

08:25 - Dr. Rentea encourages writing down three identity-based goals and the 1% upgrades that will help you consistently work toward them every day.


Quotes

“I want to recommend that you work on building different systems and habits and not making grand proclamations.”

“I want you to think about, ‘Who do I want to actually be this year?’”

“Identity-based habits are going to keep you congruent with who you are and your chance of actually executing them goes through the roof.”

“Things cannot be painful. They need to be easy. They need to be pleasurable. That's how we're programmed as humans. If we don't do things that are in alignment with that, we don't stick with it.”

“Every day you get to vote for the person that you want to be.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Despite what anyone says, bariatric surgery is NOT the easy way out. Much like GLP-1 medications, it’s just a tool. To truly succeed, you need a full toolbelt—one that helps you overcome restriction, food guilt, fear of failure, and the uncertainty of how to eat post-surgery. The good news? You don’t have to navigate it alone. With the right education, support, and resources, you can create the post-op life you’ve always dreamed of.

In this episode, Jamie Mills, aka The Sleeved Dietitian, shares her inspiring journey of overcoming PCOS, a lifelong struggle with weight, and how bariatric surgery helped her achieve lasting change. After undergoing VSG in 2017, Jamie lost over 135 lbs and gained a new life, but she quickly realized that post-op support was seriously lacking. Now, as an award-winning registered dietitian nutritionist, Jamie is closing that gap and empowering women to thrive after surgery.

Listen in to hear Jamie’s top protein hacks for busy people, her secret to busting through plateaus (spoiler: it’s about adding more, not less!), and why the restrictive post-op diet isn’t meant to last forever. She explains how to transition into a sustainable way of eating while embracing empathy and understanding throughout the weight loss journey.

References

Connect with Jamie:

Website: https://thesleeveddietitian.com/

(Use code “drmatthea” for $20 off the $99/month TRIBE membership program)

Instagram: @thesleeveddietitian

Tiktok: @thesleeveddietitian

Book: The Easy Way Out: Why Bariatrics Isn't Cheating Obesity, It's Treating It

01:27 - Dr. Rentea's guest, Jamie Mills, also known as “The Sleeved Dietitian”, shares her background as a registered dietitian specializing in bariatrics.

05:30 - We hear some of the top nutritional challenges that patients face after weight loss surgery.

12:35 - Jamie shares her best protein suggestions, highlighting quick, high-quality options to help patients meet their nutritional needs.

15:35 - Jamie emphasizes that meal planning doesn't have to be complicated or time-consuming and shares simple, prep-ahead options for busy people.

21:27 - Jamie shares her secret to busting a plateau and reminds us that the goal isn’t always about losing weight.

30:35 - Losing weight isn’t the magic fix—it takes compassion, support, and inner work to tackle the deeper struggles that stick around, even when the weight is gone.

35:40 - Jamie and Dr. Rentea highlight the need for empathy and understanding in the weight loss journey, emphasizing that obesity is a chronic disease, not a failure

37:55 - Jamie discusses the backlash and judgment faced when openly sharing about sta

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

If you're on social media, you're likely familiar with the constant stream of ads for weight loss products and health supplements promising quick fixes. In this episode, I tackle a listener's concerns about plant-based peptides claiming to rival GLP-1 medications, breaking down how to tell the difference between legitimate, science-backed treatments and predatory scams targeting those struggling with obesity. Learn how to spot red flags, make informed choices, and build a health team that genuinely supports your goals.

Plus, with the holiday season in full swing, I'll share simple, effective strategies to break the stress cycle and find moments of calm amid the chaos. Tune in for expert tips on cutting through the noise, making empowered decisions, and enjoying a stress-free holiday season!


References


View all of Dr. Rentea’s podcast resources here: https://www.renteaclinic.com/blog

Burnout and How to Complete the Stress Cycle - Unlocking Us with Brené Brown

Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski

Mini Course: The Top 5 Mistakes That People Make When Starting a GLP 1

7 ways to break the stress cycle:

1. Exercise
2. Deep breathing
3. Positive social interaction
4. Laughter
5. Affection
6. Crying
7. Creative expression

Audio Stamps

00:28 - With holiday stress in full swing, Dr. Rentea shares seven insights from Drs. Emily and Amelia Nagoski on how to complete the stress cycle and manage stress effectively.

08:20 - Dr. Rentea explains how her mini course, The Top 5 Mistakes People Make When Starting a GLP 1, can help at any stage of your health journey.

11:54 - Dr. Rentea dives into a listener question about the rise of weight-loss claims around supplements and "plant-based peptides" marketed to mimic GLP-1 medications.

18:30 - Choosing the right health program or support group is deeply personal, and it's essential to choose one that feels supportive, aligns with your needs, and involves collaborative guidance from trusted professionals.


Quotes

“You need to turn to people that you trust that are helping you with your medical care and get their thoughts.”

“Talk to your doctor. That's the reason we exist. It's to help you navigate this stuff.”

“When you have a chronic medical condition, it's very socially isolating. You feel very alone. It can lead to a lot of shame and depression. And oftentimes, being in a group can be very helpful.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

We all hear the success stories, but what we rarely get to see is the journey behind them—the small tweaks and big mindset shifts that make lasting health changes possible. In today’s episode, we have the amazing Meg, a current patient of mine, who’s been on an incredible journey over the past year. Meg was already healthy, but she’s gone above and beyond to maintain her muscle, tweak her routine, and keep pushing forward. It’s not just about losing weight—it’s about maintaining and improving health for the long haul.

Meg shares her firsthand experience on what’s truly been a game changer for her: the powerful role of protein and fiber in her diet, and how small changes have made a big difference in her progress. She discusses the importance of maintaining muscle mass, especially as we age, and the mindset shift necessary to stay consistent, even when progress feels slow.

Tune in for an honest, down-to-earth conversation filled with practical tips from Meg’s journey, like how to balance your nutrition and workouts for sustainable results, and why focusing on the long-term picture really makes all the difference.


References

hardCORE On The Floor

InBody Scale


Audio Stamps

01:20 - Dr. Rentea’s patient, Meg, shares her background and explains how she found Dr. Rentea's practice during a time of personal struggle.

06:07 - Meg explains how focusing on protein and fiber intake has transformed her approach to nutrition, making it more sustainable.

14:55 - We hear the importance of patience and consistency, reminding us that progress, even when it’s slow, is still progress.

17:45 - Meg highlights the importance of tracking muscle mass, not just weight, using tools like the InBody scale, to ensure long-term health and maintain muscle, especially as we age.

22:18 - Meg shares her top tips for those looking to begin or stay on track with their journey.


Quotes

“Especially after menopause hit, I was hungry constantly and no matter how much I ate, I just never seemed to be satisfied.” - Meg

"When our physiology is off, it doesn’t matter how much knowledge we have in our head—we can’t overcome it." - Dr. Rentea

“You have to find a pattern of living that works for you.” - Meg

“One of the things I think about is how I'll feel if I don't exercise. And so in the morning, I might grumble for a second, but I always think of that post exercise feeling.” - Meg

“If you're out there listening and you're not doing anything, imagine if you thought, ‘Hey, can I do 30 minutes once a week?’, you will get places. You will.” - Dr. Rentea

“I have done it all ways but Sunday to lose weight. And this is working. Protein and fiber.” - Meg

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

I recently tuned into a podcast with Jillian Michaels—the trainer from The Biggest Loser (possibly one of the most problematic shows to ever grace TV). I listened as she doubled down on the same old narrative: weight loss is all about motivation, eating less, and moving more. It was frustrating, especially because two respected physicians in the obesity medicine community were trying to bring a more evidence-based approach to the conversation, but it was falling on deaf ears.

As research continues to reveal, chronic obesity is a complex condition that differs significantly from simple weight management. It’s clear that it’s time to move beyond these outdated beliefs and focus on the science shaping our understanding of obesity today. In this episode, we'll explore the latest scientific research on obesity, including how metabolic and hormonal responses to weight loss differ for those with chronic obesity, as well as the benefits of GLP-1s and GIPs that go far beyond weight loss alone.


References

Hinte, L.C., Castellano-Castillo, D., Ghosh, A. et al. Adipose tissue retains an epigenetic memory of obesity after weight loss. Nature (2024).


Audio Stamps

02:38 - Dr. Rentea critiques Jillian Michaels’ outdated stance on obesity as a chronic condition, and emphasizes the importance of evolving with current science in understanding obesity and its treatments.

07:56 - Dr. Rentea discusses the growing body of evidence showing that GLP-1 medications offer numerous health benefits beyond weight loss, including improvements in various metabolic and cardiovascular conditions.

10:49 - We learn how GLP-1 medications help protect the cardiac system by improving endothelial function, reducing blood pressure, and lowering inflammation and cholesterol.

13:20 - It’s becoming increasingly difficult to ignore the wide-ranging health improvements these medications offer beyond just weight loss.


Quotes

“I believe radically different right now than what I did five, six years ago. Every single year I'm learning new things.”

“The biggest question I always get asked from people is, ‘When I lose the weight, am I good? Can I then just go on with my life?’ and I always say, ‘It's a chronic medical condition, meaning it's there for life. We can manage it, we don't have a cure.’”

“It's been an explosion recently of updates from long term trials and new trials that are showing ever increasing benefits of GLP-1s and GIPs.”

“It's never been about shapeshifting. It's never been about what size you are. It's really always about health. And this is a hard shift because most people are just obsessed with what the scale number is.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

At a recent business conference, there was one quote that really struck me: "Your biggest competitor is always the status quo." This idea hit home because it applies so much to our health—the status quo is what keeps us stuck in old patterns, and unless we actively work to change, we’ll stay right where we are.

In today’s episode, I’ll be sharing the strategies I use with my patients to break free from that cycle, from habit stacking to small, achievable steps that lead to big results. Plus, I’ll dive into the fascinating findings from the Surmount trial on tirzepatide, which offer encouraging news for those who may not experience rapid weight loss at first. If you’re ready to take charge of your health and move beyond the status quo, this episode is for you!


References

The Top 5 Mistakes That People Make When Starting a GLP-1


Audio Stamps

00:38 - Dr. Rentea highlights the status quo as a key barrier to progress in both health and business, stressing the need to challenge it for meaningful change.

03:18 - Using habit stacking and 1% upgrades help Dr. Rentea’s patients break free from ruts and challenge the status quo in their health routines.

05:00 - We learn the findings from the Surmount trial on early weight loss responses to tirzepatide.

08:35 - Dr. Rentea highlights that weight loss varies for everyone and stresses the importance of focusing on health improvements over quick results.

10:53 - Dr. Rentea shares her mini course on GLP-1 use, offering resources, recipes, and live Q&A calls, with a Black Friday special that includes the Blood Sugar Mastermind as a bonus!


Quotes

“The biggest competitor is always the status quo.”

“To say, ‘The status quo of how I'm doing it might not be optimal, I want to do it a different way’ requires a huge amount of energy and a huge amount of thought process change.”

“The status quo wins unless you really work on these things.”

“The same things usually run on autopilot. To get out of it is going to take some effort, some intentionality, setting some goals differently, making reminders…there's going to have to be something that breaks that for you.”

“Everyone has this fallacy of, ‘I need to lose this big percentage’ all the time.’”

“I have a patient that is losing about two pounds per month, has done this over a two year period, and is just getting absolutely incredible results.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

As the holiday season draws near, it's a time of excitement, connection, and celebration—but it also comes with its own set of challenges, especially when you’re trying to prioritize your health. Between family gatherings, changes in routine, and an abundance of food, finding balance can feel more difficult than ever. But it doesn’t have to be that way.

In this episode, I share three practical tips to help you stay on track with your health during the holiday season—or any time of year when food is plentiful and routines are disrupted. These strategies are ones I’ve learned over the years, and I hope they’ll be just as helpful for you. My goal is for you to fully enjoy the season while making simple, intentional choices that support your health. Whether you’re navigating a family holiday or any event with lots of food, these tips will help you feel confident and in control.


References

Ep. 89: No, It’s Not Okay to Comment on My Weight (+ How to Respond When It Happens)


Audio Stamps

00:53 - This episode isn’t just for the holidays—it’s for any occasion where food is plentiful, helping you stay mindful and in control.

01:44 - Dr. Rentea reminds us that we have the choice to respond to triggering comments in a way that feels right for us and shares a listener's thoughtful alternative.

03:23 - Tip #1 for the holidays: Identifying small ways to regain control.

06:07 - Tip #2 for the holidays: How to decide what’s truly 'worth it' for you when it comes to holiday foods.

08:35 - Tip #3: ‘Planning for magic’ by including foods that make you feel great throughout the day.

09:04 - Dr. Rentea recommends focusing on one or two simple habits to help you feel great during the holidays.

11:12 - Dr. Rentea shares how the holiday season is a time of gratitude for her, and takes a moment to thank her listeners, coaching clients, and clinic community.


Quotes

“It's important for us to remember that we always have some level of control.”

“The two things that I always do, no matter what, no matter where I am, I take a walk in the morning and I drink my water.”

“What are the things that actually move the needle the most for me daily? Usually it's only one or two that if you do those things, you're still going to be set. And there's no reason why, on a holiday day, you still can't get those things done.”

“I want you to plan for magic.”

“Whenever we head into the holiday time, it’s really a time of gratitude for me.”

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com