Losing weight often means boring, bland meals. But what if you could lose weight and enjoy delicious, flavorful food? In this episode of Weight Loss And..., we explore the surprising science behind using herbs and spices to boost your weight loss efforts.

We're joined by Dr. Guy Johnson, a nutrition expert who has spent over 30 years studying the health benefits of culinary herbs and spices. He shares eye-opening research on how simple seasonings can rev up your metabolism, curb your appetite, and make healthy eating much more palatable.

Whether you're trying to cut calories, reduce sodium and fat, or simply eat more veggies, herbs and spices could be the missing ingredient in your weight loss plan. Get ready to rethink your relationship with the spice rack!

Tune in to discover easy ways to maximize the power of flavorful seasonings and start enjoying the weight loss process instead of dreading it.

• The surprising ways herbs and spices like red pepper, ginger, and cinnamon can increase calorie burn and reduce hunger
• How to use seasonings to make healthier foods (like veggies) more appealing and enjoyable to eat
• Tips for cutting back on salt, fat, and sugar by amping up the flavor with herbs and spices
• A "spice challenge" to try experimenting with 5 key seasonings for weight loss
• Insights into the personal spice preferences of our expert guest

• Johnson Nutrition Solutions
• McCormick Science Institute
• USDA MyPlate

Connect with Dr. Guy Johnson on Linkedin here: linkedin.com/in/guy-johnson-8140522

Weight loss is often thought of as a straightforward numbers game - eat less, move more, and the pounds will come off. But in reality, navigating the complexities of weight management requires an open dialogue and collaborative effort between patients and their healthcare providers. In this episode, the "Weight Loss And..." crew sits down with the esteemed Dr. Dan Bessesen to unpack the evolving relationship between doctors and their patients when it comes to weight-related health.

As a professor of medicine, endocrinologist, and former president of the Obesity Society, Dr. Bessesen offers a unique insider's perspective on the challenges and opportunities that come with discussing weight in the clinical setting. Listen in to gain valuable insights on how to effectively communicate with your physician, leverage the power of new weight loss medications, and work together to achieve meaningful, sustainable results.

• Why patients should feel empowered to raise the topic of weight with their doctor
• How the advent of game-changing weight loss drugs is disrupting traditional treatment approaches
• The importance of aligning on realistic, personalized goals that go beyond just the number on the scale
• Strategies for navigating insurance coverage and equitable access to emerging obesity therapies
• Practical tips for making the most of each doctor's appointment, whether weight is the primary focus or just one piece of the health puzzle

Ever wondered what goes on behind the scenes of a hit weight loss reality show like Extreme Weight Loss? How do participants achieve such incredible transformations, and what lessons can we learn from their journeys?

In this episode, Jim and Holly are joined by the dynamic duo of Chris Powell and Matthew Blades to dive deep into the making of Extreme Weight Loss. From the inspirational triumphs to the hard-learned lessons, they offer an unfiltered peek behind the curtain.

Prepare to be motivated, entertained, and enlightened as these weight loss experts share their biggest takeaways, regrets, and reflections on what they would do differently today.

Tune in to gain invaluable insights that could transform your own weight loss journey and approach to life.

• The mindset shift that made weight loss enjoyable for participants
• The "fight or flight" workouts that unveiled deep emotional breakthroughs
• Surprising revelations about what motivated participants to keep their promises
• Strategies for aligning with your true identity to maintain weight loss success
• Juicy behind-the-scenes secrets you won't want to miss

• State of Slim
• I Needed That! Podcast
• Kept App

• Chris Powell’s Instagram https://www.instagram.com/realchrispowell/
• Matthew Blades’ Instagram https://www.instagram.com/mathewbladesmedia/

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

If getting active feels overwhelming, you’re not alone. Nearly 80% of Americans fail to meet minimum exercise guidelines. Yet the benefits of regular exercise extend far beyond weight loss. In this episode Jim and Holly provide encouraging strategies to help you embark on an exercise routine in a sustainable, enjoyable way.

You'll learn simple ways to track your current activity level, gradually increase over time, find types of exercise you enjoy, and overcome common barriers like lack of motivation.

Discussed in this episode:

• How to determine your starting point based on current activity level
• Creative tips to incorporate more movement into daily routines
• How to set manageable exercise goals and milestones
• Recommended durations and types of activity for weight loss
• Scheduling exercise and planning ahead
• Avoiding common beginner mistakes that lead to burnout

Exercise may not lead to dramatic additional pounds lost, but it is absolutely critical for long-term weight maintenance. The key is to get started where you are now and develop an exercise plan you can sustain for life. Tune in to get tips to make movement an enjoyable part of your weight loss journey.

If the word "exercise" sends shivers down your spine, you're not alone. But what if we told you moving your body could be the secret sauce to weight loss success and living your best life?

In this myth-busting episode, Jim and Holly reveal the incredible mental and physical benefits you've been missing out on by avoiding exercise. You'll discover how movement optimizes every system in your body and reverses the negative impacts of a sedentary lifestyle.

Through illuminating research and powerful analogies, Dr. Hill and Dr. Wyatt will revolutionize your beliefs about exercise. You'll learn insider secrets like:

• The concept of the "energy gap" that sabotages weight loss efforts and how strategic exercise can fill it
• Why physical activity regulates your appetite and food intake over the long run
• What metabolic flexibility is and how it gives your metabolism an advantage
• How exercise enhances mental health, outlook, sleep quality and brain power
• And much more!

Get ready for an eye-opening new understanding of why exercise is non-negotiable for weight loss and overall wellbeing. This episode will light a fire under you to lace up your shoes and start moving your body consistently.