You've heard the weight loss success stories, but what about the hidden cost? While the scale drops, something precious might be disappearing too – your muscle. With the rise of GLP-1 medications helping millions shed pounds rapidly, a critical question emerges: are we losing the right kind of weight?

The harsh reality is that for every pound you lose, up to 25% could be lean muscle mass. And here's the kicker – when you regain weight (which happens to most people), you don't get that muscle back. You end up at the same weight but with a completely different body composition, setting yourself up for a metabolic disaster. But there's hope, and the solution is simpler than you might think.

Join Holly and Jim as they welcome Dr. Stuart Phillips, one of the world's leading experts in muscle physiology and protein metabolism. As a distinguished university professor at McMaster University and holder of a Tier 1 Canada Research Chair in Skeletal Muscle Health, Dr. Phillips has spent decades uncovering the secrets that bodybuilders and physique competitors use to lose fat while preserving every precious gram of muscle.

• The shocking 5:1 ratio that reveals how quickly you can lose muscle (and why avoiding inactivity is crucial)
• Why your muscle is finally getting recognition as the unsung hero of metabolic health and longevity
• How GLP-1 medications create a unique challenge for muscle preservation – and what to do about it
• The surprising truth about protein timing (hint: forget the post-workout rush)
• Why "you can't out-diet a sedentary lifestyle" – and what this means for GLP-1 users
• The minimum effective dose of resistance training that can save your muscles
• How to combine cardio and resistance training without needing separate gym days
• The four pillars of healthy aging that go beyond just maintaining your weight
• Whether it's ever too late to start building strength (spoiler: even 90-year-olds can gain muscle)

Protein is everywhere these days. Walk down any grocery aisle and you'll see "high protein" splashed across cereal boxes, snack bars, and even ice cream. Scroll through social media, and influencers are preaching about protein powder. But with all this noise, what does the science actually say about protein's role in weight management?

If you've ever wondered whether protein really lives up to the hype or if you're struggling with constant hunger, afternoon snacking, or hitting weight loss plateaus, this episode cuts through the confusion. You'll discover the research-backed truth about how much protein you actually need, when to eat it for maximum benefit, and why your breakfast might be the key to controlling your appetite all day long.

Join Holly and Jim as they sit down with Dr. Heather Leidy, one of the world's leading researchers on protein and satiety. Dr. Leidy is a nutritional physiologist and associate professor at the University of Texas at Austin who has spent two decades studying how protein impacts hunger, fullness, and eating behavior. She served on the 2020 Dietary Guidelines Advisory Committee, and her groundbreaking research focuses on the power of protein, especially at breakfast, for appetite control and weight management.

• The surprising reason protein shakes might not make you feel as full as whole protein foods
• Why 30 grams of protein at breakfast could be your secret weapon against afternoon cravings
• The specific amount of protein you need per meal (and per day) for optimal satiety and weight management
• How protein requirements change as you age and why older adults need significantly more
• The truth about animal vs. plant protein for hunger control
• Why people taking GLP-1 medications face unique protein challenges
• What brain imaging studies reveal about protein's effect on food cravings
• The one timing mistake that could sabotage your protein strategy
• Whether you can really damage your kidneys by eating too much protein
• How to make high-protein breakfasts work for busy families

• Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls
• Protein "requirements" beyond the RDA: implications for optimizing health

Aging is inevitable, but how fast it happens isn't. This episode will open your eyes to the powerful connections between weight management and healthy aging.

You might think aging is largely out of your control, determined by genetics and luck. But what if we told you that you have far more influence over your aging process than you might imagine? And what if the weight management strategies you're using now could be the key to not just living longer, but living better with sharper minds, stronger bodies, and more energy as the years go by?

Join Holly and Jim as they welcome Dr. Steven Austad, one of the world's leading experts on aging and a distinguished professor at the University of Alabama at Birmingham, where he holds the Protective Life Endowed Chair in Healthy Aging. With decades of research into how humans age and what we can actually do to age better, Dr. Austad reveals surprising insights that will transform how you think about weight, health, and the aging process.

• The truth about how much control you have over your aging (hint: it's way more than most people think)
• Why carrying excess weight accelerates aging at the cellular level, and what's really happening inside your body
• The game-changing discovery about fasting that could revolutionize how you approach eating patterns
• When losing weight might actually be harmful as you get older (and the surprising "obesity paradox")
• Why GLP-1 medications like Ozempic might be anti-aging drugs in disguise
• The simple lifestyle factors that can slow aging and why it's never too late to start
• What Papua New Guinea hunters revealed about human physical potential
• The one supplement category that actually works for aging (and why most others are hype)
• How to know if those expensive "biological age" tests are worth your money

Ever wonder why the same diet that helped your friend lose 20 pounds left you frustrated and unchanged? You're not alone. The truth is, our bodies aren't built with a one-size-fits-all playbook, and the science is finally catching up to what many of us have suspected all along.

Join Holly and Jim as they delve deep into the revolutionary world of personalized nutrition with Dr. Beth Mayer-Davis, a leading researcher who's helping to reshape how we think about diet and weight loss. Dr. Beth is the Cary Boshamer Distinguished Professor of Nutrition and Medicine at the University of North Carolina and serves as a principal investigator in the NIH Nutrition for Precision Health Consortium - one of the most ambitious efforts in the world to bring personalized nutrition into clinical practice.

This isn't just another trendy diet discussion. This is cutting-edge science that could fundamentally change how you approach your health, offering hope for anyone who's ever felt like they were doing everything "right" but still not seeing results. The future of nutrition isn't about finding the best diet - it's about finding YOUR best diet.

• Why the same diet can work wonders for one person and completely fail for another
• The surprising factors beyond willpower that determine diet success (genetics, microbiome, and more)
• What the groundbreaking NIH Nutrition for Precision Health study is discovering about thousands of participants
• The mathematical breakthrough that's making personalized nutrition possible for the first time
• When continuous glucose monitoring might help you (and when it probably won't)
• Why "diet wars" miss the point entirely - and what really matters instead
• The simple tools you can start using today to personalize your approach
• How physical activity completely changes the way your body responds to food
• What clinicians and dietitians need to know about supporting their patients

Most people know that carrying extra weight affects their heart and blood sugar, but what if we told you it's also one of the biggest cancer risk factors you can actually control? The connection between obesity and cancer is stronger than most realize, yet it's also one of the most empowering discoveries in modern medicine.

Join Holly and Jim as they welcome Dr. David Heber, a true pioneer in nutrition research who founded the UCLA Center for Human Nutrition when few were exploring this critical connection. Dr. Heber has spent decades unraveling how our weight and diet choices impact cancer risk, and his insights might just change how you think about every meal. This isn't just another weight loss conversation - it's about understanding how the foods on your plate and the pounds on your scale work together to either protect you from cancer or put you at greater risk.

You'll discover why Dr. Heber calls obesity "the number two cause of cancer worldwide" and learn practical, science-backed strategies that go far beyond traditional dieting advice. From the surprising cancer-fighting power of colorful foods to the truth about those trendy new weight loss medications, this episode reveals how to eat your way to better health while potentially saving your life.

• The shocking statistic about how much weight loss can reduce breast cancer risk by 50%
• Why the location of your body fat matters more than you think for cancer prevention
• The "government-like" communication system between fat cells and cancer cells
• How ultra-processed foods create a "brown-beige diet" that may fuel cancer growth
• The simple color-coding system that makes cancer-fighting nutrition effortless
• Why bitter foods might be your secret weapon against cancer (and how to make them taste better)
• The surprising connection between sleep quality and cancer-fighting inflammation
• How the new weight loss medications change the nutrition game - and what that means for cancer prevention
• The truth about intermittent fasting and its role in cancer prevention
• Why your microbiome might be the key to unlocking personalized cancer prevention

• “What Color Is Your Diet?” book by Dr. David Heber

When your weight loss plateaus don't make sense, when your labs are worse than expected, or when your clothes fit better but the scale won't budge, there might be an invisible culprit working against you. Low-grade inflammation isn't just about sore throats or swollen joints. It's a silent saboteur that can reshape how your fat cells function, how your body responds to insulin, and how your metabolism adapts to change.

But here's the empowering truth: inflammation isn't something that just happens to you. There are real, science-backed strategies you can implement starting today to reduce it and transform your metabolic health, regardless of what the scale says.

Join Holly and Jim as they delve deep into the hidden world of inflammation with Dr. Philipp Scherer, one of the world's most respected obesity researchers and Professor of Internal Medicine at UT Southwestern Medical Center. Dr. Scherer has revolutionized how we understand fat tissue, not as passive storage, but as a highly active organ that controls hormone signaling and metabolic health. If you've heard of metabolically healthy obesity or wondered why some people carry weight better than others, you've encountered the impact of his groundbreaking research.

• The truth about "good" vs. "bad" inflammation and why your body needs both
• How fat tissue acts like a complex organ with its own immune system (it's not just "flubber")
• The hidden cascade that turns healthy fat cells into angry, insulin-resistant troublemakers
• Why some people can be overweight but metabolically healthy while others aren't
• The one blood test you should ask your doctor about to check your inflammation levels
• Why taking daily aspirin or ibuprofen won't solve chronic inflammation (and what will)
• How the new weight loss medications work beyond just appetite suppression
• The "real estate rule" of body fat and why location matters more than you think
• Dr. Scherer's surprising shift in thinking about what really triggers the inflammation cascade
• Why crash diets and rapid weight loss might actually make inflammation worse
• The emerging research on combination therapies that could revolutionize long-term weight maintenance

Think fiber is just something your grandmother nagged you about? Think again. This overlooked nutritional powerhouse might be the secret weapon you've been missing in your weight loss journey. While most people focus on cutting calories and restricting foods, there's one nutrient that experts are practically begging you to eat MORE of – and it could transform how you feel, how much you eat, and how successfully you maintain your weight.

Join Holly and Jim as they sit down with the world's leading fiber expert, Dr. Joanne Slavin, to uncover why fiber is having its well-deserved moment in the spotlight. Dr. Slavin is a Professor of Nutrition at the University of Minnesota, a registered dietitian, and a trailblazer in fiber research who has authored over 350 peer-reviewed publications and helped shape public health recommendations. Her groundbreaking work reveals how this "leftover" nutrient works through multiple mechanisms to control appetite, support metabolism, and even communicate with your brain.

Whether you're struggling with constant hunger, trying to transition off GLP-1 medications, or simply want to feel more satisfied with your meals, this episode will show you how to harness fiber's multiple superpowers for lasting weight management success.

• The surprising reason most people think of fiber as boring (and why that's completely wrong)
• How fiber works through your entire digestive system – from your first bite to your gut bacteria
• Why you probably need to double your current fiber intake (and how to do it without the gas)
• The fascinating connection between your gut, your brain, and your personality
• Smart strategies for people who hate vegetables but still want fiber's benefits
• How fiber can help you transition off weight loss medications successfully
• The difference between soluble and insoluble fiber (and why it might not matter as much as you think)
• Which everyday foods are secretly fiber powerhouses
• Why "more is better" when it comes to fiber – and how much is too much
• The toolkit approach to getting fiber from both whole foods and modern fortified products

Does this sound familiar? You're crushing it all week long with your healthy habits, feeling motivated and on track. Then Friday night rolls around and suddenly it's like a switch flips. By Sunday evening, you're promising yourself you'll "start fresh on Monday" while polishing off that leftover pizza. If you've ever felt trapped in the cycle of weekday wins followed by weekend wreckage, you're definitely not alone.

Join Holly and Jim as they tackle one of the most common patterns that derail weight management success: weekend sabotage. This isn't about making your weekends boring or perfect – it's about finally breaking free from the exhausting cycle of restriction and rebellion that keeps so many people stuck. You'll discover why weekends feel so different from weekdays, what's really happening in your mind when you flip that "screw it" switch, and most importantly, how to create weekends that support your goals while still being genuinely enjoyable.

Whether you're in active weight loss or working on maintenance, this episode will help you transform your weekends from your biggest obstacle into a powerful part of your success story.

• Why we're naturally wired as "creatures of routine" and how weekends disrupt our automatic patterns
• The dangerous mindset shift that turns weekends into a "break from healthy living"
• Real math behind weekend damage – how two days can undo five days of progress
• The difference between being "consistently flexible" versus rigidly perfect
• How successful weight maintainers from the National Weight Control Registry handle weekends differently
• The three mind states (victim, victor, voyager) and how each one approaches weekend challenges
• Why treating weekends as a "reward" for weekday restriction backfires
• Practical tools for planning weekends with intentional flexibility
• The power of weekend "non-negotiables" that keep you grounded
• How to use weekday momentum to fuel (not earn) better weekends
• What a truly healthy weekend looks like in real life
• Whether you should weigh yourself after indulgent weekends
• How to handle family dynamics that seem to sabotage your weekend habits

• Weight Loss And… Episode 76: https://weightlossand.com/why-mind-state-is-the-key-to-weight-loss-maintenance

Artificial intelligence is revolutionizing everything from how we shop to how we work—but can it actually help you lose weight and keep it off? While AI coaches promise 24/7 support and personalized guidance, the technology is still in its infancy with plenty of pitfalls to navigate.

Join Holly and Jim as they explore the exciting frontier of AI in weight management with Dr. Diana Thomas, a mathematician turned obesity researcher who stands at the forefront of this technological revolution. Dr. Thomas is a professor at the United States Military Academy at West Point and leads the Artificial Intelligence Data Engineering and Machine Learning Center for the Nutrition for Precision Health Consortium. You'll discover both the incredible potential and important limitations of using AI as your weight loss companion.

From meal planning to motivation, AI tools are already showing promise in helping people achieve their goals. But as Diana warns, we're still in "act one, scene one" of this technological story. Learn how to harness AI's power while avoiding its traps, and why the most important skill you'll need isn't technical—it's knowing how to ask the right questions.

• The personal weight loss journey that led a pure mathematician to become an AI obesity researcher
• Why AI coaches are available 24/7 but human coaches aren't (and what this means for your success)
• The dangerous mistake ChatGPT makes about weight loss that could derail your progress
• How AI can transform your kitchen ingredients into personalized meal plans in seconds
• The "sniff check" technique that protects you from AI's biggest weakness
• What happens when you ask AI to design your workout routine using just a photo
• Why AI might be too agreeable—and how one company fixed this problem
• The surprising privacy experiment that reveals what AI really does with your personal information
• How to tell if a weight loss app claiming to use AI is actually helpful or just marketing hype
• The simple way to start using AI for weight management (hint: it's probably already on your phone)

• ChatGPT (free version available at openai.com)
• Simple - AI-powered weight loss and health coaching (https://simple.life/)
• Mindmasters book by Sandra Matz

You can have the perfect meal plan, unwavering motivation, and the best intentions in the world—but if your grocery cart is filled with the wrong foods, the weight loss game might already be over before you even get home. The truth is, grocery shopping is the front line of behavior change, and most people are making critical mistakes that sabotage their success without even realizing it.

Join Holly and Jim as they welcome registered dietitian Kelly Berg, who runs the metabolic kitchen at UAB's Department of Nutrition Sciences. Kelly has helped hundreds of people transform their shopping habits with smart strategies that make weight loss easier, not harder. She's about to reveal the grocery store tactics that food manufacturers don't want you to know about—and the simple shifts that can revolutionize your entire approach to healthy eating.

Get ready to discover why your weekly grocery trip could be the most powerful weight loss tool you're not using properly, and how to turn every shopping experience into a strategic victory for your health goals.

• The #1 grocery shopping mistake that derails weight loss before you even leave the store
• Why Kelly calls grocery shopping "the front line of behavior change"
• The two P's strategy that simplifies healthy meal planning instantly
• How grocery stores are strategically designed to manipulate your purchases (and how to fight back)
• The nutrition label hack that exposes fake "healthy" marketing claims
• Why frozen vegetables might actually be more nutritious than fresh ones
• The truth about "made with whole grain" vs. truly whole grain products
• Kelly's favorite plant-based proteins that work for any budget
• How to turn grocery shopping with kids into a fun scavenger hunt
• The "what the hell effect" and how to plan for treats without derailing progress
• Virtual grocery shopping: the hidden pros and cons you need to know
• Why sticking to the store perimeter isn't always the best advice anymore

• MyPlate.gov
• EatRight.org
• diabetes.org
• heart.org