Weight Loss And ...

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.

Discussed on the episode:

• 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

Resources Mentioned:

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

The weight loss world has been turned upside down. With GLP-1 medications like Ozempic and Wegovy delivering unprecedented results, many people are asking: Do we still need to worry about diet and exercise? Can these powerful drugs really do all the heavy lifting, or are we missing something crucial?

This question isn't just academic - it's personal for millions of people who are either on these medications or considering them. The stakes are high: get it wrong, and you could be setting yourself up for weight regain, muscle loss, or missing out on the full benefits these breakthrough treatments can offer.

Join Holly and Jim as they tackle this game-changing question with one of the world's leading obesity researchers. Dr. Thomas Wadden brings decades of experience combining behavioral and pharmaceutical interventions, and his insights will reshape how you think about weight loss in the modern era. You'll discover why the "old rules" still matter - just not in the way you might expect.

Discussed on the episode:

• The shift in how patients experience food and hunger on GLP-1 medications
• Why counting calories may no longer be necessary, but protein intake is more critical than ever
• The muscle loss problem that most people don't see coming (and what to do about it)
• How to safely transition off medications if you choose to - without the inevitable weight regain
• Why food noise feels even louder when it returns and what this means for your strategy
• The shame and stigma still surrounding weight loss medications (and how to overcome it)
• What primary care doctors need to know but often don't when prescribing these drugs
• The role for registered dietitians in the GLP-1 era - and why they're needed more than ever
• Lessons from the National Weight Control Registry that apply to medication users
• The truth about whether exercise becomes easier after weight loss

Menopause and weight gain - two words that strike fear into the hearts of millions of women. But what if everything you've been told about inevitable weight gain during menopause isn't the whole story? What if there are strategies, backed by cutting-edge research, that can help you navigate this transition without accepting defeat?

Join Holly and Jim as they tackle one of their most requested topics with not one, but two powerhouse experts. Dr. Nanette Santoro, a leading authority in women's health and reproductive endocrinology at the University of Colorado, brings insights from groundbreaking studies like SWAN that have followed thousands of women through menopause. Alongside her, Dr. Annie Caldwell, a clinical health psychologist specializing in the mind-body connection during menopause, offers a unique interdisciplinary perspective that bridges psychology, endocrinology, and behavioral medicine.

This isn't another episode telling you to "just accept the weight gain." Instead, you'll discover evidence-based strategies, debunk persistent myths, and learn why this life stage might actually be the perfect time to make lasting changes to your health.

Discussed on the episode:

• The surprising truth about average weight gain during menopause (it's less than you think)
• Why some women gain significant weight while others don't - and what makes the difference
• The metabolic flexibility theory that could explain everything about menopause weight changes
• How sleep disruption and mood changes create the perfect storm for weight gain
• Why traditional weight loss strategies stop working - and what to do instead
• The role of resistance training in preserving muscle mass and metabolic rate
• Hormone replacement therapy myths: what it can and can't do for weight management
• How GLP-1 medications are changing the game for menopausal women
• The biggest myths about menopause that keep women stuck
• Why intermittent fasting might actually work better for women than previously thought
• When to seek help from a menopause specialist - and how to find one
• Sleep strategies that don't involve prescription medications
• The future of menopause treatment and what's coming next

Resources Mentioned:

• Study of Women's Health Across the Nation (SWAN)
• CBT-i Coach app
• Self-compassion meditations by Kristin Neff
• Weight Loss And... Episode #71 on intermittent fasting with Dr. Catanacci

Can you tell the difference between weight loss fact and fiction? With so much conflicting information floating around on social media and in conversations, it's easy to believe ideas that sound right but may actually be holding you back.

Join Holly and Jim for a fun, eye-opening game of "Myth vs. Truth: Weight Loss Edition," where they tackle 10 of the most common claims about weight loss, metabolism, and exercise. You'll discover which widely-held beliefs are actually false, which have elements of truth, and how the nuances matter for your weight management journey.

Whether you've been struggling with a "slow metabolism" or avoiding carbs at all costs, this episode will help you separate science from fiction—and might just change how you approach your weight loss goals forever.

Discussed on the episode:

• Why blaming your metabolism might be letting yourself off too easily
• The surprising truth about muscle's effect on your calorie burn
• Why demonizing entire food groups could be sabotaging your success
• The real reason willpower isn't the magic key to weight loss
• When eating late at night actually matters (and when it doesn't)
• Why your weight loss naturally slows down over time (and what to do about it)
• The unexpected role of perfectionism in weight regain
• How much daily activity is truly needed for long-term weight maintenance
• The mind state shift that transforms exercise from burden to opportunity
• Why relying on diet alone is almost guaranteed to fail

Are you struggling to maintain your weight loss results long-term? The missing ingredient might not be what you think. Forget about another new diet or workout routine - this episode dives into something potentially more powerful: your mind state.

Join Holly and Jim as they introduce a revolutionary concept they've developed through years of working with successful weight maintainers. Discover how shifting from a "victim" mindset to a "victor" mindset is just the beginning, and how cultivating a "voyager" mind state could be the key to making weight management feel less like a constant battle and more like an enjoyable journey.

Whether you're just starting your weight loss journey or working to maintain results, this episode reveals how your moment-to-moment mental and emotional condition might be the difference between struggling and thriving. Learn how to transform not just your body, but your entire approach to living a healthier life.

Discussed on the episode:

• The difference between mindset and mind state (and why they coined a new term)
• How to identify when you're slipping into an unhelpful mind state
• The three mind states observed in weight management: victim, victor, and voyager
• Why consistency outperforms perfection for long-term weight maintenance
• The surprising role your environment plays in shaping your mind state
• Simple practices to strengthen your voyager mind state daily
• Real examples of how shifting your mind state can transform your weight journey
• Why enjoying the process (not just the outcome) leads to lasting success
• How your identity beliefs influence your ability to maintain weight loss

Summer has a way of throwing structure out the window. The longer days, vacations, kids out of school, and spontaneous social events can quickly derail your weight management habits, leaving you completely off track and frustrated by August.

But what if this summer could be different? What if you could enjoy all the freedom and fun of the season while maintaining your healthy habits? The key lies in establishing intentional routines and rituals that anchor you during these months of unpredictability.

Join Holly and Jim as they explore how to create summer-specific routines and rituals that add stability without sacrificing enjoyment. You'll discover practical strategies that make weight management feel effortless, more natural, and enjoyable during the most carefree season of the year.

Discussed on the episode:

• The difference between routines and rituals (and why rituals have more power)
• Why summer specifically disrupts weight management efforts more than other seasons
• How to design flexible routines with summer's unpredictability
• 10 specific summer routines and rituals you can implement immediately
• Why "decision fatigue" sabotages your evening choices (and how routines eliminate this problem)
• The concept of "non-negotiables" that can keep you anchored during vacation
• How to create different routine sets for weekdays vs. weekends and home vs. travel
• The simple mindset shift that transforms summer weight management from restriction to opportunity

Are you on GLP-1 weight loss medications but struggling with side effects or nutrition concerns? Many people find that while these medications help shed pounds, they also create new challenges—from reduced appetite to difficulty enjoying foods you once loved.

Join Holly and Jim as they interview nutrition expert Joan Salge-Blake, a registered dietitian, Boston University professor, and host of the popular "Spot On!" podcast. In this episode, they explore how these game-changing medications alter your relationship with food and what you can do to stay healthy while losing weight. Joan shares practical nutrition strategies that complement these medications and explains why working with a dietitian might be the secret weapon for long-term success.

Whether you're taking GLP-1 medications, considering them, or simply interested in the latest developments in weight management, this episode delivers actionable insights on maximizing benefits while minimizing side effects.

Discussed on the episode:

• Why GLP-1 medications are considered "game changers" for weight loss
• The unexpected reason many people stop taking these medications
• How to make "every bite count" when your appetite is dramatically reduced
• Why protein timing throughout the day matter more than the total amount
• The clever nutrition hack for getting vegetables when raw veggies "make you gag"
• How happiness from initial weight loss creates a window for lasting lifestyle changes
• Why Joan believes physicians should write "two prescriptions" for every GLP-1 patient
• A surprising misconception about shopping the "periphery" of the supermarket
• Creative solutions for maintaining muscle mass while losing weight
• The truth about whether you need supplements when eating less

Resources Mentioned:

• eatright.org - Find a registered dietitian nutritionist near you
• Spot On! podcast - Hosted by Joan Salge-Blake

Ever wonder if your evening glass of wine is sabotaging your weight loss? The relationship between alcohol and weight management is more complex than you might think. Many of us assume alcohol is the enemy of weight loss, but the science reveals some surprising findings.

Join Holly and Jim as they tackle the often-asked question: "Can I drink alcohol and still lose weight?" They dive into the research and discover that the connection between moderate alcohol consumption and weight is more nuanced than expected. Whether you enjoy an occasional drink or regularly unwind with alcohol, this episode will help you make informed decisions about your drinking habits while pursuing your weight goals.

Discussed on the episode:

• Why alcohol theoretically should promote weight gain (but research doesn't always support this)
• How many calories are in different alcoholic beverages, and what counts as "moderate" drinking
• The way alcohol temporarily turns off fat burning in your body
• Why the relationship between alcohol and weight differs for individuals in weight loss versus maintenance
• How alcohol affects your appetite, food choices, and decision-making around meals
• The connection between alcohol consumption and sleep quality that might impact your weight
• Whether you can safely drink while taking GLP-1 medications
• Holly and Jim's approaches to alcohol in their own lives

Did you know there's a new way doctors may diagnose obesity? For decades, obesity has been defined simply by your BMI number, but leading experts are now proposing a more comprehensive approach that looks beyond just weight and height.

Join Holly and Jim as they welcome Dr. Eric Ravussin, a renowned physiologist from the Pennington Biomedical Research Center who has spent over 40 years studying human metabolism and weight regulation. They explore how this new obesity definition could transform treatment approaches, insurance coverage, and our understanding of weight-related health risks. You'll also hear about the groundbreaking research with Pima Indians that shows the interaction between genetics and environment in weight regulation.

Whether you're struggling with weight issues or simply interested in the science of metabolism, this episode offers insights into how medical professionals might soon approach obesity diagnosis in a more personalized and effective way.

Discussed on the episode:

• Why BMI alone isn't enough to diagnose obesity (and what metrics may replace it)
• The key difference between "preclinical" and "clinical" obesity in the new definition
• How this new classification system might affect insurance coverage and medication access
• The powerful interaction between genetics and the environment in the study of two Pima Indian populations
• Why your metabolism might matter more than previously thought (but not in the way you expect)
• The physiological importance of not eating all day long
• Dr. Ravussin's bold thoughts on what environmental changes might actually reduce obesity rates

Resources mentioned:

• The Lancet Diabetes & Endocrinology Commission Definition and diagnostic criteria of clinical obesity
• Study Design of the Maycoba Project: Obesity and Diabetes in Mexican Pimas

Intermittent fasting has become one of the most popular weight loss strategies but does it work better than traditional calorie restriction? This burning question finally has an answer, thanks to a groundbreaking year-long clinical trial.

Join Holly and Jim as they interview Victoria Catenacci, the lead researcher behind this landmark study on 4:3 intermittent fasting. As a physician and clinical researcher at the University of Colorado Anschutz Medical Campus, Dr. Catenacci has spent years investigating whether eating very little three days a week (while eating normally the other four days) produces better results than daily calorie restriction. After seven years of research, the results are finally in – and they might surprise you.

Discussed on the episode:

• What 4:3 intermittent fasting means (and how it differs from other fasting methods)
• The surprising finding about which approach produced more weight loss after one year
• Why women seemed to benefit more from intermittent fasting than men
• Whether fasting three days a week leads to muscle loss compared to daily restriction
• The truth about whether intermittent fasting triggers binge eating behaviors
• The unexpected finding about which approach might be easier to stick with in the long-term
• How to safely exercise on fasting days versus non-fasting days
• The simple strategy that made fasting days more manageable for study participants

This conversation cuts through the hype to reveal what science says about intermittent fasting for sustainable weight loss. Whether you're curious about trying fasting or want evidence-based weight management strategies, this episode delivers valuable insights from the researcher who led this revolutionary study.