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.

• 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

• 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.

• 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.

• 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

• 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.

• 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.

Are you moving enough? While many of us focus on weight loss goals, we're often missing a critical piece of the puzzle: our drastic decline in daily movement. In this episode, Holly and Jim reveal how physical activity has quietly disappeared from our lives over the past decades.

Did you know that in the 1960s, people burned 300-400 more calories daily without ever setting foot in a gym? Join Holly and Jim as they explore America's "physical activity report card" and share startling statistics about how technology and modern lifestyles have engineered movement out of our daily routines. You'll discover practical strategies to reclaim physical activity in a world designed for sitting.

• How work and transportation-related movement has drastically declined since the 1960s
• Why meeting the recommended 150-300 minutes of weekly activity is harder than you think
• The three critical buckets of physical activity you need to consider
• Why strength training is the most overlooked form of exercise (with a surprising home "gym" equipment everyone owns)
• Personal challenges Jim and Holly face with staying active
• Why high-energy living (more calories in AND out) is easier to maintain than low-energy living

Are you frustrated by conflicting weight loss advice? Tired of hearing about miracle diets and quick fixes that never seem to work? Get ready for a conversation that cuts through the noise and gets to the heart of weight management.

In this episode, we're diving deep into the science of energy balance with Dr. Keith Frayn, Emeritus Professor of Human Metabolism at the University of Oxford. Dr. Frayn brings decades of research experience and a refreshingly clear perspective to one of the most confusing topics in nutrition: How do we really lose weight and keep it off?

With his latest book "A Calorie is a Calorie," Dr. Frayn challenges popular myths and provides a scientifically grounded approach to understanding weight management that goes beyond simple diet trends. Prepare to have your assumptions challenged and gain insights that could transform your approach to health and nutrition.

• Why "calories in, calories out" isn't as simple as it sounds
• Why our bodies are still evolutionarily wired to defend against starvation
• Metabolism and weight gain myths
• How modern environment influences our ability to maintain a healthy weight
• The role of physical activity beyond just burning calories
• Insights into new weight loss medications and their potential limitations
• Why precision nutrition might not be the magic solution we're hoping for

• Book: "A Calorie is a Calorie: The Inescapable Science that Controls Our Body Weight" by Dr. Keith Frayn

America's eating habits are on report card day, and the results are in. While we've made some progress in areas like cutting back on sugary drinks, the overall picture shows we still have a long way to go. Less than 2% of Americans are eating what researchers consider an "ideal diet" - a number that might shock even the most optimistic nutrition experts.

In this episode, Holly and Jim analyze a major 20-year nutrition study that tracked how Americans have been eating since 1999. They break down where we're succeeding, where we're failing, and most importantly, what practical changes could help move the needle on our national diet. As they dive into the complexities of our food environment, you'll discover why some nutrition improvements have been easier to achieve than others.

During National Nutrition Month, there's no better time to check in on how we're really doing. No judgment, no extremes – just an honest look at where we stand and what small changes could make a significant difference.

• Why cutting back on sugary drinks has been one of America's biggest nutrition wins
• The surprising reason why veggies and fiber remain so stubbornly low in our diets
• How ultra-processed foods fit into the nutrition conversation (the answer isn't black and white)
• Why chefs might be the secret weapon in our battle to eat more vegetables
• The critical connection between physical activity and what makes a diet "ideal"
• How portion size and energy density influence weight management more than many realize
• The one food Holly would "ban" if she absolutely had to pick something
• Dark chocolate and popcorn: "junk foods" that might not deserve their bad reputation
• Simple changes that could make a big impact on your nutrition report card

In today's digital age, health tech is everywhere. Smartwatches, fitness trackers, and apps promise to revolutionize weight management—but do they actually work? Which ones are worth your time and money? And with AI tools becoming increasingly sophisticated, how might they change the weight loss landscape?

Join Holly and Jim as they speak with Dr. Deborah Tate, a pioneering researcher in digital health interventions from the University of North Carolina Chapel Hill. With decades of experience studying how technology can help people lose weight and keep it off, Dr. Tate shares evidence-based insights on which digital tools actually deliver results and how to use them effectively.

• The surprising truth about how accurate your fitness tracker really is (and why tracking trends matters more than exact numbers)
• Why apps with human support lead to significantly better weight loss outcomes than fully automated programs
• How AI and large language models are creating personalized weight management experiences that adapt to your unique situation
• The simple ChatGPT prompt that instantly generates personalized, calorie-specific meal ideas using ingredients you already have
• Why some people abandon their apps when struggling—exactly when they need support most
• How digital tools might complement GLP-1 medications for sustainable weight management
• The red flags to watch for when evaluating whether a weight loss app is science-based or just a gimmick