I just love food too much. It's one of the most common excuses people give for not starting their weight loss journey. But what if loving food could actually be your secret weapon?

Join Holly and Jim as they welcome David Page, the Emmy-winning creator of Diners, Drive-Ins, and Dives and host of the Culinary Characters Unlocked podcast. David has built his entire career around celebrating incredible food, yet he's managed to lose over 80 pounds without sacrificing his passion for eating. His story will completely change your thinking about the relationship between food and weight loss success.

You'll discover how a diabetes scare became the catalyst for lasting change, why David chose to stay on GLP-1 medications long-term, and his brilliant strategy for transforming beloved high-calorie dishes into healthier versions that still deliver on flavor. This conversation is packed with practical tips, honest vulnerability, and proof that you don't have to choose between loving food and loving your health.

Discussed on the episode:

• The diabetes diagnosis that finally scared David into action (and why previous attempts had failed)
• How GLP-1 medications changed his relationship with food without killing his joy for eating
• The strategy that lets you keep your favorite food while losing weight
• What David believes plays a bigger role in weight struggles than most doctors admit
• The mindset shift that sustains long-term success
• How to handle inevitable slip-ups without derailing your entire journey
• The surprising reason David ignores traditional cardio advice (and what he does instead)
• Why volume eaters need different strategies than naturally thin people
• David's method for recreating classic comfort foods with a fraction of the calories
• The role of a specialized endocrinologist and nutritionist in his transformation
• How chefs are bridging the gap between healthy and delicious food

Resources Mentioned:

• "The Third Plate" book by Dan Barber
• Culinary Characters Unlocked podcast

GLP1 medications have revolutionized weight loss, helping millions achieve results they've struggled to reach for years. These powerful tools have changed the obesity treatment landscape in ways we never imagined possible. But here's what might shock you: even with these game-changing medications, many people unknowingly sabotage their own success.

The truth is, having access to effective weight loss medication is only half the battle. The other half? Knowing how to use these tools strategically and avoiding the common pitfalls that can derail your progress. Whether you're currently taking GLP1s, considering them, or planning your exit strategy, the mistakes people make are surprisingly predictable and completely preventable.

Join Holly and Jim as they reveal the 10 most critical mistakes people make with GLP1 medications. You'll discover the hidden traps that can undermine your success while you're on the medication, and the dangerous oversights that lead to rapid weight regain when you stop. This episode could be the difference between temporary results and lasting transformation.

Discussed on the episode:

• The biggest misconception that turns powerful weight loss medication into a dead end
• Why focusing only on eating less while on GLP1s sets you up for future failure
• The critical body composition mistake that makes weight regain almost inevitable
• How to bulletproof your mindset before appetite and food noise return with a vengeance
• The planning mistake that leaves most people completely unprepared for life after medication
• Why stopping GLP1s without support almost always leads to weight regain (and the data proves it)
• The "appetite rebound" phenomenon and why willpower alone won't save you
• The metabolism mistake that keeps your body stuck in weight regain mode
• How to recognize if weight is creeping back, and the detective work that can save your progress
• The mindset shift that transforms medication from a temporary fix to a lasting lifestyle change

Fall is here, and with it comes one of the most challenging seasons for maintaining your weight loss progress. Shorter days, comfort food cravings, endless holiday gatherings, and disrupted routines create what Holly and Jim call "the perfect storm for weight gain." But what if this season didn't have to mean falling behind?

Instead of throwing in the towel until January, you can use this time to actually move forward. The science shows that people typically gain 1-3 pounds during the fall and holiday season – and most never lose it. Over five years, that's 15 pounds of creeping weight gain that could have been prevented.

Join Holly and Jim as they reveal the top 10 pitfalls that sabotage your progress during fall, along with research-backed "power plays" to counter each one. You'll discover how to fall forward instead of falling behind, setting yourself up to roll into winter ahead of the game rather than playing catch-up come January.

Discussed on the episode:

• Why 15-20 minutes less daily movement in the fall creates a biological cascade that affects your brain chemistry
• The "comfort food overload" phenomenon and strategic cozy swaps that satisfy cravings with fewer calories
• How holiday creep, starting in September, can add hundreds of extra calories daily without you noticing
• The mood-food connection: why darker days trigger mac and cheese cravings and what to do about it
• Why the "wait until January" mindset costs you more than just a few pounds
• The hidden weight gain that sweater season masks, and why your "fall pants" are crucial feedback tools
• How travel and tailgates disrupt structured eating patterns and increase calorie intake by 14-25%
• The sugar season cycle that creates dopamine-driven wanting loops, keeping you reaching for more
• Why sleep deprivation during busy fall schedules can boost cravings by up to 30%
• How packed schedules crowd out self-care and raise cortisol levels that promote weight gain
• Strategic approaches to enjoying holiday foods without losing momentum
• Whether it's realistic to lose weight during the fall or if maintenance is a better goal
• Workplace survival tactics for constant candy and treat temptations

Think you know everything about working out? Most people hit the gym with good intentions, but miss a critical piece of the puzzle that could be sabotaging their results. The order you do your exercises, the type of resistance training you choose, and even how you think about protein could be the difference between building functional strength and just going through the motions.

Join Holly and Jim as they welcome Professor Robin Daly from Deakin University in Melbourne, Australia. Robin holds the chair in Exercise and Aging and has made it his mission to prove that the right kind of exercise isn't just good for your muscles, it's essential for your bones, brain, and longevity. His research has been cited over 12,000 times, but more importantly, he's creating real-world programs that people actually stick with.

With the rise of GLP-1 medications causing dramatic weight loss, there's growing concern about muscle loss during the process. Robin breaks down what's really happening when people lose weight rapidly and reveals why the traditional approach to protein might be missing the mark entirely.

Discussed on the episode:

• The inspirational mindset shift that makes resistance training feel less like work
• When "exercise snacking" could revolutionize your daily routine
• The surprising truth about protein hype and what really builds muscle
• Why doing cardio first might be sabotaging your strength gains
• The muscle loss crisis with GLP-1 medications and what it means for your future health
• How to design resistance exercises that actually improve your daily function
• The one thing that matters more than the size of your muscles
• Why 80 is the perfect age to start resistance training (plus the study that proves it)
• The simple equipment-free approach that works as well as expensive gym machines

When you're losing weight, you probably think about dropping dress sizes, improving blood sugar, or reducing joint pain. But what if some popular weight loss approaches could actually be setting you up for broken bones later in life? It's a connection most people never make and one that could change how you think about your weight loss journey.

This hidden risk becomes even more important as new weight loss medications help people achieve dramatic results. While losing 30+ pounds can transform your health in countless positive ways, there's a conversation happening between your bones and your weight that you've probably never heard about. The surprising truth? Even moderate weight loss of just 6-9% can significantly increase your risk for fractures.

Join Holly and Jim as they sit down with Dr. Sue Shapses, Professor of Nutritional Sciences at Rutgers University and a leading expert on the relationship between weight loss and bone health. For over 30 years, Sue has been uncovering how our weight loss strategies affect skeletal strength and long-term bone function. Her research reveals why people with obesity might have denser bones that are actually weaker and what you can do to protect yourself during weight loss.

Discussed on the episode:

• The shocking discovery about bone quality in people with obesity that challenges everything doctors thought they knew
• Why successful weight loss can increase fracture risk by 39% and what defines "successful" in this context
• The surprising reason your body actually decreases calcium absorption during weight loss (hint: it's not what you'd expect)
• Whether clinicians prescribing new weight loss medications should monitor bone density
• The three key factors that create a "bone health trifecta" and why two of them have nothing to do with weight
• Why getting a DEXA scan during active weight loss might be a waste of money
• The specific amounts of calcium, vitamin D, and protein that can help protect your bones during weight loss
• How high-fat diets might compromise bone health in ways that go beyond weight gain
• The parallel between muscle and bone that's changing how researchers approach both fields
• Real listener questions answered: Should a 45-year-old on GLP-1 medication get a DEXA scan now?

Ever felt like you're fighting a losing battle with hunger while trying to lose weight? You're cutting portions, counting calories, and white-knuckling your way through constant cravings. What if there was a smarter approach that didn't require superhuman willpower?

The secret isn't eating less food, it's eating differently. Today's episode introduces you to one of the most powerful yet underutilized strategies in weight management: energy density. This science-backed approach shows you how to feel completely satisfied while naturally reducing calories, using the principles of volume, water content, and food texture to work with your body's natural hunger signals instead of against them.

Join Holly and Jim as they sit down with Dr. Barbara Rolls, professor and the Helen A. Guthrie Chair in Nutritional Sciences at Penn State. Dr. Rolls literally wrote the book on this topic, Volumetrics, and has spent decades researching how we can eat more food while weighing less. Her students have gone on to become leading researchers in the field, making her insights both groundbreaking and practical for everyday life.

Discussed on the episode:

• The surprising truth about why people eat a consistent weight of food every day
• How to use water content strategically (hint: you need to "eat your water," not drink it)
• The "Big Three" factors that control how much you eat and how to use them in your favor
• Why soup beats a casserole plus water every single time
• The simple grocery store trick to identify low-energy-dense foods without a calculator
• How ultra-processed foods fit into the energy density framework
• The fascinating research on variety and "food switching" that explains why you always have room for dessert
• Practical strategies for making vegetables more appealing than chicken nuggets
• How GLP-1 medications are changing the nutrition game and why it matters more than ever
• What parents need to know about portion control and self-regulation in young children
• The one mindset shift that makes healthy eating enjoyable instead of restrictive

Resources Mentioned:

• Volumetrics book series by Dr. Barbara Rolls
• “The Big Three” properties of food that drive intake

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.

Discussed on the episode:

• 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.

Discussed on the episode:

• 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

Resources Mentioned:

• 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