Are you feeling the fire of your weight loss motivation flickering? In this episode, doctors Jim and Holly tackle the ever-present challenge of staying motivated on your fitness journey.

The duo explores the intricate art and science of combining external rewards and internal desires, shattering the myth that one is superior to the other. They lay out a roadmap for understanding your unique motivators, and how to strike a balance that keeps your motivational fire burning strong.

• How sleep and stress can snuff out your motivational spark
• Holly's recommendations for a "motivational reboot" and setting realistic goals
• Jim's candid share on relying on external motivators like a personal trainer
• Why both internal and external motivations are crucial in your weight loss quest
• The importance of mindset and regular motivational "self-checks"

Ready to stoke the flames of your motivation and drive towards a healthier you? Tune in to this episode and take action towards sustaining a blazing path to success. Don't let your motivation turn to ash; let's fuel that fire together!

Are you navigating the murky waters of nutrition, trying to understand what foods support your weight loss goals?

In this episode, Jim and Holly are joined by Professor Richard Mattes to unravel the enigma of ultra-processed foods, as they delve into the complexities and controversies surrounding these omnipresent items in our food supply.

Dr. Mattes sheds light on the evolving definition of ultra-processed foods, highlighting the challenges in categorizing and understanding their implications. He discusses the scientific evidence—or lack thereof—regarding the health effects of these foods, emphasizing the need for nuanced understanding and caution in adopting sweeping dietary recommendations. This discussion will illuminate not just the tangible aspects of nutrition but will also touch on the environmental, political, and economic factors at play.

• The evolution of the concept of ultra-processed foods and its impact on nutrition science
• The challenges in defining and categorizing ultra-processed foods
• The scientific evidence (or lack thereof) linking ultra-processed foods to weight gain and health outcomes
• The importance of individual variability in response to dietary interventions
• The potential risks of demonizing ultra-processed foods without sufficient scientific evidence

No matter where you stand on the dietary spectrum, this episode promises to stoke your curiosity and leave you with a hunger for knowledge. By the end of our time together, you'll have more than just food for thought—you'll possess actionable strategies that respect both science and practicality in your enduring weight loss journey. Tap into a world of balanced, mindful eating and join us as we chew over the role of ultra-processed foods in your life!

Richard Mattes can be contacted at mattes@purdue.edu

Do you crave all things sweet, but know too much sugar isn’t good for you? You’re not alone. Our taste for sweetness starts early on, yet current health advice pushes limiting sugar. Is there a way to enjoy sweet flavors without unwanted calories and consequences?

Join us as we explore the science behind low-calorie sweeteners. You’ll get myth-busting truths on how these sugar substitutes impact your health and weight loss efforts. We’ll also dive into the options available so you can find the best match for your tastebuds and lifestyle.

Our special guest is Dr. John Sievenpiper, an associate professor in the Department of Nutritional Sciences at the University of Toronto. He shares insights from his extensive research on carbohydrates, sugars, and alternative sweeteners.

By the end, you’ll feel empowered to make sweet swaps tailored to your taste and health goals. There are more choices than you realized when it comes to satisfying your sweet tooth in a better-for-you way.

• Why we're naturally inclined to crave sweet flavors
• How diet drinks stack up against plain water for weight loss
• Why individual studies can seem conflicting, and the power of meta-analysis
• Whether insulin rises in response to non-caloric sweetness (the answer may surprise you)
• Actionable tips for substituting added sugars with lower calorie options
• The biggest misconception about alternative sweeteners
• How to pick the best sweetener that match with your tastebuds

• JAMA Network Open 2022

Connect with John Sievenpiper on LinkedIn