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

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.

• 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.

• 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

• 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