Celebrating 100 episodes and announcing the Medical Weight Loss Summit
Wow, 100th episode! I’m so, so pumped to celebrate this milestone episode with you today!
A huge, huge thank you to anyone who's listened—whether you've listened to all one hundred episodes, whether you're listening for the first time, or just tuning in for certain episodes. Seeing the number of downloads, which last I checked was around 60,000, feels a bit overwhelming. It’s incredible to think that so many people have chosen to click and listen to the podcast.
To celebrate my 100th episode, I’m introducing the Medical Weight Loss Summit, a huge event launching on October 15th, 2024. If you enjoy the podcast, the Medical Weight Loss Summit is like a supercharged version of it. I'll give you three key highlights from the summit in this episode.
We’ll also revisit Weight Care 8, which is the term I use for treating obesity and the guiding principles that I follow with my patients.
The Weight Care 8
These are 8 eight principles that I think of when taking care of patients and that I want you to think of when taking care of yourself.
Health Across Sizes: Weight and health are way more complicated than just a number, and success looks different for everyone. It’s not all about what the BMI chart says. Some people in the 'normal' range might not feel great, while others labeled as overweight or obese could be thriving. Blood work? That gives a much better picture of someone's health than the number on a scale ever could. In the end, it’s really about how you feel and how your body functions—focusing on overall well-being, not just the numbers.
Your Health Comes First: Make health your top priority when it comes to managing weight. Right now, there are trends like compounded peptides that claim to help with weight loss, but they often come with a lot of unknowns and lack proper regulation. If a medication doesn’t sit well with you, it’s probably not the right fit. Always keep your well-being in focus!
Sustainability Is Key: The third principle is all about playing the long game. With newer medications like GLP-1s gaining popularity for how well they work, a question that comes up often is, "Do I have to stay on them forever?"
This principle highlights the reality that whatever method is used to lose weight, it’s something that likely needs to be continued for the long haul. Whether it's sticking to a nutrition plan, taking medication, working with a personal trainer, or logging meals in an app, the strategies that help you lose weight are usually the ones you have to keep up with.
It’s not just about hitting your goal—it’s about sustaining the effort to maintain it. While newer treatments might offer great results, they aren't a one-and-done fix. Staying consistent with whatever works for you is the key to keeping the progress going long-term.
Progress, Not Perfection: The fourth principle is all about progress, not perfection, and it’s something that really hits home for a lot of people—especially when it comes to weight care. Take a personal example: I recently got a fancy new camera for recording my podcast, and it definitely looks better on social media and YouTube. But today, I realized I forgot to charge it—again. So, while it’s sitting under my desk charging, I’m using my old webcam. It’s not perfect, but it works just fine, and that’s good enough.
This little moment is a reminder that progress matters way more than getting everything perfect. Whether it’s following a nutrition plan, reaching a weight goal, or just staying consistent with healthy habits, the focus should be on making steady progress. There will be tough days, maybe even weeks, but as long as you're moving forward, that’s what counts.
At the end of the day, it’s all about celebrating those small wins and letting go of the idea that everything has to be perfect. Progress is what gets you where you want to go.
No One-Size-Fits-All Diet: There’s no one-size-fits-all approach to eating. The key takeaway is that whether someone opts for a keto diet, embraces plant-based eating, follows healthy eating habits, or participates in a program like Weight Watchers, there isn’t a single 'right' way to approach nutrition. Each individual's journey is unique, shaped by personal preferences, lifestyles, and health needs. What works well for one person may not be the best fit for another, and that’s perfectly okay. Emphasizing balance and listening to one’s body is crucial in finding the right nutritional path.
Exercise for a Healthier You: Nutrition and exercise together form the foundation of a healthy lifestyle. Exercise is essential for everyone, regardless of weight. It’s empowering to detach exercise from weight, focusing instead on performance and enjoyment. Exercise should not be seen as punishment or a way to "earn" treats; it should be a joyful and necessary aspect of health. Avoid linking exercise to calorie-counting; instead, appreciate it as a gift to overall well-being.
Be Kind to Yourself: This principle is about practicing self-compassion. Many people are overly hard on themselves, which doesn’t foster positive change. It's crucial to approach health from a place of kindness, recognizing that various factors affect weight. Remember, it’s not your fault; biological factors play a significant role in weight management.
Medication and Surgery Are Not Cheating: The eighth and final rule of the Weight Care Eight is that using medication or surgery is not cheating. Just last week, I spoke about how frustrating it is to keep discussing the cost of anti-obesity medications, and this rule ties into that conversation. One point I emphasized in the episode was how we often treat medical problems differently from how we prevent them.
We know that healthy eating and exercise can help prevent obesity or weight gain for many people, but once weight becomes an issue, prevention alone isn’t enough. Healthy eating and regular movement are essential, but they won’t necessarily address weight once it’s already a problem. At that point, additional treatment—whether medication or surgery—may be necessary, and that’s perfectly valid. These tools aren’t cheating; they help address the underlying causes and allow individuals to finally find success if they choose to pursue them.
While we haven’t covered as much about surgery on the podcast yet, it’s important to recognize that these treatments are just as legitimate as any other approach to managing health and weight.
These medical interventions have been thoroughly studied and can significantly impact your health and well-being. They are tools that can help you achieve your goals, especially when other approaches have fallen short. So, remember, it's not cheating; it's a valid and potentially transformative path to better health.
A Strength Training Program for Everyone: GLP Strong
A few months ago, I launched the GLP Strong program to help people move better and feel stronger. This strength training initiative is perfect for everyone, especially those on GLP medications. With a full-body resistance training routine offered twice a week, GLP Strong is a great option for anyone looking to boost their fitness.
Adding resistance training is important for healthy aging and keeping muscle mass, especially if someone is managing their weight or using medication. The best part? You can do each workout right from home.
For just $9.95 a month, you can start building your strength and improving your health. If you want to take your fitness to the next level and feel your best, check out GLPstrong.com and join the movement today!
The Medical Weight Loss Summit
I’m excited to announce the Medical Weight Loss Summit, a project I collaborated on with Dr. Talks.This is the podcast on steroids, offering deeper insights into the topics we discuss here.
The summit is open to the public, and anyone can join. Over the course of the summit, I interviewed more than 40 experts from various fields, including obesity specialists, naturopathic doctors, chiropractors, PhDs, and more. Together, we cover a wide range of subjects related to weight and health.
The summit will be available for free from October 15th to October 21st, and registration is already open. You can register here. If you’d like to have extended access to the interviews or watch them beyond the summit dates, there’s an option to upgrade to a paid version. I’m thrilled to share this incredible project with you—it’s been a massive undertaking, but so rewarding.
Here are three key takeaways from the summit:
1. Reducing Ultra-Processed Foods
One of the most exciting highlights from the summit was the consistent message shared by nearly every expert: the importance of reducing ultra-processed foods. Regardless of the dietary approach—be it keto, plant-based, or fasting—almost everyone emphasized the health benefits of minimizing ultra-processed options and incorporating more whole, minimally processed foods into our diets.
The guidance was straightforward: consuming more fruits, vegetables, beans, legumes, whole grains, meat, eggs, and milk while cutting back on foods like chips, Cheetos, and Twinkies is among the best choices we can make for our health. While it’s important not to demonize any food and to allow for the occasional indulgence in processed items, focusing on whole foods most of the time can truly make a difference in our overall well-being.
2. No Single Cause or Solution for Weight Struggles
Another big takeaway from the summit is that there’s no one-size-fits-all approach to weight struggles. There isn’t a single cause, and there’s no one solution that works for everyone. During the summit, we explored fasting, the fast-mimicking diet, supplements, medications, and bariatric surgery. Each option is a valid choice, but some may work better for certain individuals or be more affordable or have fewer side effects.
The beauty of the summit is that it offers a wide variety of solutions, allowing you to explore what might work best for you. The diversity of approaches reflects the fact that finding the right path is an individualized journey.
3. Menopause and Perimenopause: A Hot Topic
Finally, one of the most discussed topics at the summit was menopause and perimenopause. This is a huge topic in the health community right now, especially on social media, where women are flooded with information about hormones, menopause symptoms, and weight gain during this time of life.
We had many guest experts discussing perimenopause and menopause, covering everything from hormone replacement therapy to nutrition strategies and strength training. If you’re a woman approaching or experiencing perimenopause or menopause, you’ll find a wealth of valuable information in this summit.
As we celebrate the 100th episode of the podcast, this summit is the perfect way to continue the journey together. I encourage you to share this event with others. If you’ve enjoyed the podcast, you’re going to love the summit—it’s packed with even more information, expert interviews, and practical advice. Don’t forget to register through the link provided!
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