Show Notes
The holidays are here, and so is the annual tug-of-war between enjoying festive foods and dreading the scale come January. But what if you didn't have to choose? What if you could indulge in grandma's famous pie, raise a glass with loved ones, and still walk into the new year feeling great? Join Holly and Jim as they tackle the science behind holiday weight gain and, more importantly, how to outsmart it. They're bringing in reinforcements this time: Kelly Berg and Maddison Garcia from UAB's Metabolic Kitchen share clever swaps, simple tricks, and dietitian-approved hacks that cut calories without cutting the joy. From reimagining your cocktail to rethinking your plate size, you'll walk away with strategies that actually work in the real world. Discussed on the episode: The sneaky reason those first few post-holiday pounds might not be what you think A "tasting plate" strategy that lets you try everything guilt-free The dessert hack that slashes calories by half (and still satisfies your sweet tooth) Why your plate size matters more than your willpower A simple mocktail switch that saves you hundreds of calories The mac and cheese upgrade that adds nutrition without sacrificing comfort How to handle food pushers without hurting feelings A post-feast recovery plan that doesn't involve starving yourself The one holiday food each host and guest admits they can't resist
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You’ve hit your goal weight, or you’re close. So why doesn’t life feel as different as you expected? For many people, the number on the scale was never really the point. It was a stand-in for feeling confident, joining in, and finally enjoying life. Today’s weight loss medications are helping people lose weight that once felt out of reach. A large new BMJ analysis asked whether quality of life is keeping pace, and the answer may make you rethink what success means. Join Holly and Jim as they dig into the findings, why feeling better and weighing less don’t always move together, and share what they’d do about it. You’ll leave with practical, doable steps you can start now, long before you reach your goal weight. Press play to find out what to work on alongside your weight loss. Discussed on the episode: What a huge new review of nearly 100,000 participants revealed about weight loss and quality of life The surprising gap between how much weight people lose and how much better life gets Why “quality of life” and “happiness” aren’t quite the same thing, and why the difference matters The question Holly asks every patient that gets underneath the number they say they want Why waiting to be happy until you reach your goal could work against you. A simple fill-in-the-blank exercise to uncover what you really want your weight loss to make possible The “life score” you may want to track alongside your weight Feeling better but being disappointed is completely normal, and what to do if the medication itself is part of the problem. A rapid-fire round that puts the hosts on the spot, including a food noise question Holly says isn’t fair. The pattern Holly admits she’s guilty of, and what it means for celebrating your wins Resources mentioned: Nong et al., "Comparative Effects of Drugs for Adults with Overweight or Obesity: A Systematic Review and Network Meta-Analysis," BMJ (2026). *Losing the Weight Loss Meds* book by James Hill and Holly Wyatt Weight Loss And… Episode 147: The Weight Comes Off Easy. Now What? Weight Loss And… Episode 146: Losing Weight on GLP-1s: Are You Moving More or Less Than Before? Weight Loss And… Episode 145: Are You Eating Healthier While Eating Less on GLP-1 Medications?
Your friend just started semaglutide. She got it online; it's "compounded," it has B12 in it, and it's only $199 a month. Sounds like a great deal, right? But what exactly is in that vial, who made it, and how much are you supposed to take? More and more people are facing these questions every day, and most of us don't know how to answer them. Join Holly and Jim as they welcome not one, not two, but three guests for the very first time: Misty Gaddis, pharmacy manager of medication compounding safety; Jessica Pescatore, clinical director of the Alabama Poison Information Center; and Richelle Chambliss, a clinical pharmacist who supports UAB's weight management clinics. Together, they pull back the curtain on compounded GLP-1s and share what your pharmacist wants you to know about weight loss medications, from dosing and side effects to insurance, access, and stopping and restarting. You'll come away with practical questions to ask and red flags to watch for before you inject anything. Discussed on the episode: Why "compounded" doesn't mean "generic," and the common misconception that could put you at risk The real reason B12 shows up in so many online semaglutide products (and whether it's doing anything for your weight loss) What the Poison Center hears when dosing goes wrong, and why compounded products create a whole new level of risk The surprising truth about why the cheapest option may not be the cheapest for long A tempting shortcut to save money that pharmacists urge you not to take Why the "best" dose may not be the highest one What can happen when you stop and restart your medication on your own The red flags that should make you pause before taking anything you've ordered online The underrated ways your pharmacist can help you succeed, and when to call them A question Holly and Jim have never asked in decades of weight loss work, and why it's now on the table
New obesity medications can now produce weight loss once thought impossible without surgery. That success is forcing doctors to ask a question they never had to face before: what if a treatment doesn't know when to stop?
If losing weight made movement easier, wouldn’t you naturally start moving more? It’s the kind of assumption that feels almost too obvious to question: shed 40 or 50 pounds, and your knees stop aching, the stairs get easier, and you’re out there living more. Holly and Jim certainly believed it. But in the age of GLP-1 medications, where rapid, substantial weight loss is now common, does this assumption still hold up?
Everyone knows GLP-1 medications help people eat less. But does eating less actually mean eating better? It’s a question the weight loss field never really had to ask before, and the answer might surprise you. Join Holly and Jim as they dig into three GLP-1 studies looking at what people are actually eating. You’ll hear the real numbers behind diet quality, protein intake, and nutrient gaps on these medications, plus what it means for anyone currently taking (or considering) a GLP-1. Holly and Jim also share five practical tips to help ensure your diet works as hard as your medication is. Discussed on the episode Why losing weight on a GLP-1 doesn’t automatically mean you’re eating a healthier diet The surprising “Healthy Eating Index” scores researchers found in people taking these medications. Which micronutrients tend to slip through the cracks when food intake drops The protein timing pattern showing up in the data and why it might matter. Whether cravings actually go away on GLP-1s, or if that’s a myth Five things anyone on a GLP-1 can do right now to protect their diet quality Answers to listener questions on appetite loss, ongoing hunger, and whether there’s a “best” GLP-1 diet A teaser for the next episode, which flips the lens to physical activity on GLP-1s