It's frustrating when someone tells you the solution to all weight loss is "just move more and eat less." It's also disempowering and incomplete. There are so many more nuances to fat loss, including the TYPE of food you consume, and the TYPE and AMOUNT of movement you do.

Today, we'll introduce a few foundational concepts for fat loss to get you started on reframing the fat loss journey.

And if you or someone you love could benefit from fat loss coaching that is based on science and healthy lifestyle principles, please reach out on Instagram @nicolerowe.md or by email (NicoleRoweMD at gmail dot com)

You might not think of light exposure as a crucial weight loss tool, but trust me when I say that it can be SUPER important for long term weight loss success (not to mention long term health).

This 10-minute podcast will explain why blue light may be disrupting your sleep and weight loss goals....and how you can harness the power of light for yourself, in order to improve your sleep and accelerate fat loss goals.

Here's the tutorial I like for how to remove blue light on an iPhone: https://thlsleep.com/blogs/sleep/blue-light-filter-iphone (go to "remove red color filter")

If you've been trying to eat healthy for a while, it can start to feel a little boring eventually. It's helpful to find ways to keep your taste buds happy -- because if you don't really enjoy what you are eating, eventually you will go back to eating tastier food (your body always wins eventually).

Here's a list of some of my favorite ways to add variety and interest to your healthy meals, without messing up your nutrition plan.

Here is the recipe for the easy miso ginger dressing I mention in the episode.

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Detailed audio description of how to use a mini resistance band (Thera-Band) to improve your squat form and activate your glutes. This will keep your knees tracking in the right direction and prevent knee pain with squatting.

Video version here.

The mini bands I use can be purchased here.

Reminders: Activate your glutes and core throughout.

Sit back, like you're sitting in a chair.

Pause at the bottom if you want an extra burn.

Keep your spine in neutral alignment throughout, try not to round your shoulders.

Happy Squatting!

Here's one simple tip that will increase the likelihood that you will achieve ANY goal -- including your weight loss goal.

Reframe your goal in a positive manner.

For example, instead of saying, "I'm going to stop snacking at night," you could say, "I'm going to make a cup of herbal tea every night for my 'treat' before bedtime."

Or instead of "I'm going to stop eating junk food," try saying: "I'm going to eat vegetables with every single meal, including breakfast."

Bonus points if you write your goal down. That further increases the likelihood that you will achieve it.

For more simple, science-based fat loss tips, sign up for my newsletter at NicoleRowe.org or follow me on Instagram at NicoleRowe.MD.

How much protein you really need to build muscle- ideal number of grams, timing of protein intake, and food sources. Read more about ways to build muscle (other than strength training) here: https://www.nicolerowe.org/post/build-muscle

Quick tips:

If you are over 40 and trying to lose fat, maintain lean muscle, and you are active, aim for around 1 gram per pound of ideal body weight.

Or you can calculate 1.6 grams per kilogram of actual body weight.

It doesn't have to be exact, but this should be around your daily target for the day.

Welcome to The Weight Loss Show for Women 35+.

I'm your host, Dr. Nicole Rowe. I am a board-certified family practice doctor and a member of the American College of Lifestyle Medicine. I help busy women implement science-based strategies for weight loss. I'm a mom of 3 young kids, so I understand that it's not easy to balance competing priorities. I want to help make your weight loss simple and sustainable, while improving your health and mindset along the way.

So grab a pen, get comfortable, and get ready to take notes. We're going to dive right in and start transforming your health.

If you want more simple, science-based tools to help your weight loss success, sign up for my newsletter at NicoleRowe.org or follow me on Instagram at NicoleRowe.md.