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In today’s episode, we’re expanding on last week’s biohacking mindset chat and taking a closer look at extra prescription medications for weight management. (If you missed it, give it a listen now for the full context!) We’ll discuss how these options might fit into your current plan, why you might consider adding them, and how tailoring your approach can really make a difference. 

Join me as I break down how medications like Contrave, Qsymia, and metformin can fit into a personalized approach to weight management. Remember, this episode aims to provide information to help you better understand your options and have more informed conversations with your healthcare provider—it is NOT personalized medical advice. Tune in now to explore more avenues on your weight management journey!

References

Last week’s episode (Ep. 105): Optimizing Your Toolbox: Biohacking with Anti-Obesity Meds

To learn more about specific weight loss percentages, check out this episode here: Anti-Obesity Medications: Part 2 

00:30 - A quick reminder to listen to Part 1, Optimizing Your Toolbox: Biohacking with Anti-Obesity Meds, before diving into this episode.

01:00 -  Dr. Rentea shares some updates, including an upcoming YouTube channel and a paid podcast launching in March with exclusive content and community access.

05:33 - Today's episode explores alternative medications that can help if GLP-1s aren’t an option or aren’t working as expected.

09:02 - Qsymia (Phentermine + Topamax) can help with hunger, but side effects make it hard for most to tolerate.

11:20 - Contrave can help with intense cravings and snacking when dietary changes aren’t enough. 

13:20 - Orlistat causes minimal weight loss with unpleasant side effects and is rarely prescribed or covered.

14:48 - Metformin aids insulin resistance and supports weight loss without causing low blood sugar.

16:35 - There are more weight loss options beyond GLP-1s, and your provider should be able to explain why certain medications may or may not be right for you.

“Always know, if one thing doesn't work, there is always more that can be done if you're really seeing a skilled weight management expert.”

“Everyone’s physiology is different. We're talking about how to make your physiology work for you.”

“If someone is a hyporesponder and they continue to struggle despite dietary changes and exercise and all the things we're doing, I do find that for some people metformin can be that magic continuation that they need.”

“If you have significant insulin resistance, which is usually the case when you have a really hard time releasing weight, I find that metformin can be incredibly helpful as an add on.” 

“Remember the name of the game is weight stability so that you don't have this metabolic up and down.”

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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If you’ve hit a plateau in your weight loss journey—despite lifestyle changes and initial treatments—you might find yourself asking, ‘What’s wrong with me? Why can’t I make this work without more help?’ I get it—I’ve been there too. But what if adding another tool, like an anti-obesity medication, wasn’t a “failure” but part of optimizing your health?

In this episode, I’ll share how I’ve reframed these decisions in my own journey and why adding medications can be empowering rather than discouraging. We’ll explore the mindset behind embracing these tools and how they’re no different from other biohacking methods people use to optimize their well-being. Plus, I’ll talk about how to protect your peace by curating an environment—online and in real life—that supports your growth, positivity, and goals. 

Psst: This is part one of a two-part series. Next week, we’ll dive into some of the specific medication options, why you might consider them, and how they can support your journey—so stay tuned!

References

https://www.theminimalmom.com/

The Minimal Mom planner

Audio Stamps

00:30 - Hear Dr. Rentea’s reflections on the start to her year, embracing snowy adventures with her son and finding joy in getting organized and simplifying life.

03:40 - We explore the mindset behind adding anti-obesity medications when lifestyle changes and initial treatments reach a plateau.

08:50 - Dr. Rentea helps us reframe additional medications as tools for optimizing health rather than moral failures, focusing on what works best for your unique needs.

10:45 - Learn how to protect your peace by curating your environment—whether online or in real life—to ensure it supports growth, positivity, and your goals without negativity holding you back.

Quotes

"There comes this point where you have to make the decision, do I need more physiologic help?"

"If your cortisol levels are up all the time, it’s really detrimental... It’s really hard for your body to sit there and want to release fat when cortisol is really asking sugar to go up."

"If you’re someone where for decades and decades you’ve been struggling with this, for you to say, ‘I don’t want a medication for life,’ I want to know then what your solution is."

“You hear about biohacking all day—a different coffee or a supplement—it's accepted and celebrated. So why is adding another anti-obesity medication any different?”

“The problem here is not adding an additional medication, the problem is the morality associated with it.”

“Are the people around you supportive or are they polluting the environment? It is hard enough to change. You need all the support in the world—you do not need people holding you back, saying negative things, getting in your way. You only need help going forward.”

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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Heart disease is the leading cause of death for women, fueled by the growing obesity epidemic and complex cardiometabolic issues that often fall through the cracks between primary care and specialists. The simple truth? Many women aren’t getting the support they need to protect their hearts.

Today’s guest, Dr. Simin Lee, is here to change that. A Harvard-trained cardiologist and behavioral scientist, she’s paving the way for a new kind of care with Systole Health—a first-of-its-kind virtual clinic focused entirely on women’s cardiovascular health. Through innovative group care sessions, Systole Health combines expert medical guidance with the power of community, empowering women with the knowledge, support, and personalized care plans they need to thrive.

In this episode, Dr. Lee explores how GLP-1 medications are transforming treatment for cardiometabolic health, why you need to ask about testing for lipoprotein(a), and how menopause-related hormonal shifts increase heart risks and what women can do to stay ahead of them. Don’t miss this eye-opening conversation about empowering women to take control of their heart health and bridging the gaps in traditional care.

References

https://www.systolehealth.com/

Connect with Dr. Lee:

TikTok

Instagram

Youtube

LinkedIn

Audio Stamps

00:36 - Today’s guest, cardiologist Dr. Simin Lee shares her journey into cardiometabolic health, her focus on women’s heart health, and the creation of Systole, a virtual clinic using group care to empower women.

08:10 - We learn how GLP-1 medications improve cardiometabolic and kidney health by reducing blood pressure, cholesterol, and inflammation

22:05 - Dr. Simin Lee explains the cardiometabolic changes during menopause, the potential role of hormone replacement therapy, and why early, informed conversations with doctors are essential.

30:30 - Find out how to connect with Dr. Simon Lee’s practice, Systole Health, which offers virtual women's heart health care through group-based support.

Quotes

“In the early diabetes studies, GLP-1s were showing significant heart health advantages, reducing the rates of myocardial infarctions or heart attacks, strokes, and cardiovascular death in patients with type 2 diabetes, as well as leading to weight loss.” - Dr. Simin Lee

“There's just a special kind of support and encouragement and motivation that can come from a peer as opposed to somebody in a white coat.” - Dr. Simin Lee

“Being proactive really is key. Even if it's just to educate ourselves, inform ourselves, and start thinking about the issues and having those rich conversations with our doctors. It's never too early to start.” - Dr. Simin Lee

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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.

Do you ever feel like your health is an uphill battle—like you're stuck on the "hard road," where every step forward feels exhausting, and progress seems impossible? Maybe you're trapped by the weight of past “failures” or overwhelmed by an uncertain future?

In this episode, I’m sharing a powerful past workshop inspired by Chasing Cupcakes by Elizabeth Benton—a life-changing book about rewriting your story and proving your limiting beliefs wrong. Together, we’ll unpack the key hallmarks of the hard road, discuss how to recognize them in your own life and, most importantly, how to choose the easier road instead.

In a month when everyone seems to favor radical changes and quick fixes, this book is the ultimate roadmap for long-term progress, real growth, and lasting success. Tune in now to learn how to leave your past where it belongs and start rewriting your story—your way.


References

Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life (and How You Can Too) by Elizabeth Benton


Audio Stamps

00:30 - Dr. Rentea announces an upcoming paid podcast option with behind-the-scenes insights, listener Q&A deep dives, and exclusive workshop content. Today’s episode serves as an example, offering a sneak peek of a past workshop on choosing the easy versus hard road.

03:22 - Planning ahead and creating simple systems, like meal prep or backups, helps to reduce decision fatigue and make healthy choices easier during busy times.

12:27 - Shift your focus from chasing novelty and intensity to embracing consistency and building on what has worked for you in the past.

20:20 - Avoid making yourself a victim of external factors, and focus on making decisions based on principles rather than emotions, keeping long-term goals in mind instead of striving for perfection.

30:15 - Dr. Rentea shares the hallmarks of the "easy road" from Elizabeth Benton's book: “Chasing Cupcakes”.


Quotes

“When you have too many options, you actually do worse. So one of the things I want to suggest today is that maybe the road is easier if you constrain your choices.”

“The barrier to entry is a lot lower if you're asking yourself to do a little thing versus if you make it this big project.”

“We're always either winning or learning. Period. There's no version where it's a failure.”

“If you never again, in this lifetime, cared about the opinions of what someone else thought about your body, your food choices, how you're taking care of yourself, what you're doing— I think we would all be in a better spot.”

"My life will never look like someone else's. Period. There's no version—ever—kids, family, my biology, all of it. It will not ever compare to anyone else's. And it's totally unhelpful to compare."

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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.”

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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.’”

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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.”

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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.”

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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 starting GLP-1 medication, particularly from within the bariatric community.

These are all from Jamie:

“What I realized through having weight loss surgery was there's just not a lot

The April 30/30 round is open for enrollment now! CLICK HERE to register. 

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.”

The April 30/30 round is open for enrollment now! CLICK HERE to register.