Free gift as we celebrate one year of the Dr. Francavilla Show!
Hey there, it's a big day for us! We're celebrating the 1st-year anniversary of our podcast, and it's super special. This episode is all about marking this awesome one-year journey we've had.
As we joyfully celebrate the first anniversary of our podcast, I'm excited to share a special gift with you – the 'Gift: Weight Care Guide.' This is my way of expressing gratitude for your continued support.
If you're interested in delving into the importance of weight management, its complexities, and exploring sustainable, long-term solutions rather than quick fixes, this guide is here for you. It aligns with the core themes we discuss on the podcast and includes engaging activities for you to explore.
To receive your copy, simply click the button below and provide your email, we'll send it your way. It's all about making this anniversary even more memorable together!
The Weight Care 8
In this episode, I dive into the guiding principles that underpin my approach to patient care. I'm excited to share these with you as they form the very foundation of how I navigate and approach the subject of health and well-being.
Health Across Sizes
Here's the deal, folks: Health doesn't come in a one-size-fits-all package. It's crucial to keep this in mind. We often use BMI as a quick health check, and yes, the higher it goes, the more likely there might be weight-related health concerns.
But here's the twist: Just because your BMI falls within the 'normal' range on that chart doesn't mean you're in the clear. You could be packing some extra weight around the belly or have certain genetics that make you more prone to health issues, even with a BMI of 32 or 40. The cool part? You could still be active, have awesome blood work, and feel fantastic without the need to shed pounds.
The thing is, our bodies are wonderfully complex. Health is not solely about the numbers on a scale or a BMI chart. It's about how you feel, how your body functions, and how you can live your life to the fullest. Some people naturally carry more weight, and that doesn't automatically equate to being unhealthy. It's about finding a balance that works for you, one that focuses on well-being rather than just a number. So, don't be quick to judge based on appearances alone, and remember that being healthy is about much more than fitting into a specific category on a chart.
2. Your Health Comes First
The second principle underscores the central role of your well-being in all considerations. When contemplating lifestyle changes, it's crucial to ask whether these changes will lead to a longer, healthier life and enhance your overall quality of life.
This principle encourages steering clear of extreme crash diets, highly intense exercise programs, unverified supplements, and other approaches that do not genuinely promote health. Notably, there has been a recent surge in what are referred to as 'compounded' peptides and compounded semaglutide. The term 'compounded' might mislead you into thinking that these are carefully blended by pharmacists. However, medications like semaglutide, known as Ozempic or Wegovy, and Trizepatide, such as Manjaro, are only available in their brand-name forms. Compounded peptides often fall short of putting health first, as they lack regulation and contain unknown ingredients. Opting for established, safe alternatives is the wise choice.
While I advocate for medication use when appropriate, it's essential to select safe, regulated options. Similarly, extreme crash diets, unbalanced dietary plans, and unsustainable exercise routines do not align with the goal of prioritizing your overall health.
3. Sustainability Is Key
The third principle is all about the long game. It's simple: Whatever approach you choose to shed those extra pounds, you've got to be in it for the long haul. Sustainability is the name of the game.
Here's why it's a big deal: If you're jumping into a nutrition plan, exercise routine, or medication with the idea that it's just a short-term fix, it's time to rethink your strategy. Let's take, for instance, a medication like Zympic – if you're only on it for a few months, especially if it's coming out of your pocket and you know you can't keep it up long-term, chances are those lost pounds will come back to haunt you.
The same applies to crash diets. You know, the ones that you can't stick with forever. If they're not something you can realistically maintain, you're in for that dreaded cycle of weight loss and weight gain.
So, here's the bottom line: When you're on a mission to shed excess weight, be prepared to commit for the long haul if you want to keep that weight off. It's all about maintaining those healthy habits.
4. Progress, Not Perfection
The fourth principle is a real game-changer. It's all about shifting our focus to progress rather than chasing perfection. It's about giving ourselves a bit of grace.
For example, I often recommend working towards 300 minutes of exercise per week in the long term. But if you're currently not doing any structured exercise and manage to squeeze in just 20 or 30 minutes a week, that's a step in the right direction. We don't have to be perfect right out of the gate.
When it comes to nutrition, this principle really shines. Striving for a flawless diet every single day can be quite challenging. In reality, what's considered 'perfect' varies from person to person, and expecting yourself to adhere to such rigid standards is not very realistic. In fact, if you're sticking to an absolutely perfect diet every day, it might raise some concerns about disordered eating because that level of strictness over food can be somewhat unusual.
So, what we're getting at here is that it's all about celebrating progress, no matter how small, rather than fixating on perfection.
5. No One-Size-Fits-All Diet
Now, onto the fifth rule, and it's a game-changer. Here's the scoop: There's no one-size-fits-all diet. We simply don't have enough evidence to claim that there's a universally perfect way to eat for weight loss or to lead your healthiest life every single day.
Your best eating habits may look different from someone else's. We all have our unique preferences and tolerances. For instance, there are foods that I know don't sit well with my body, so I steer clear of them. But hey, those same foods might be just fine for someone else. It's all about figuring out what works for you, what's sustainable, what makes you feel good, and what helps you maintain your weight.
I don't tell my patients to eat just like me. Instead, I help them discover what makes sense for them individually. There's no one-size-fits-all approach. So, if someone claims they have the ultimate nutritional solution and it's the only way to eat, well, that might be what works for them and a few others, but it's certainly not the only 'right' way to eat.
6. Exercise for a Healthier You
The sixth rule is all about exercise and its importance. Exercise is a fantastic way for all of us to live longer and better lives, but it should never feel like a punishment. If you're working out as a way to reward yourself later with food or as a penalty for enjoying a tasty treat, it's time to shift your mindset.
This mentality doesn't serve your long-term well-being. It's rooted in diet culture, which doesn't align with sustainable, healthy goals. Instead, refocus on exercise because it's genuinely good for you, something you hopefully enjoy, and a practice that leaves you feeling mentally and physically better afterward. That's where the real power lies.
Here's an essential tip: Avoid linking your exercise to calorie-counting unless you're preparing for a specific athletic event that requires precise nutrition management. For most of us, exercise and nutrition can stand independently. Your body is pretty smart when it comes to adapting.
So, keep this in mind – exercise because it's a gift to your overall health, not as a form of punishment, and certainly not as a means to 'earn' a treat later.
7. Be Kind to Yourself
The seventh principle is all about self-compassion. Here's the bottom line: It's not your fault, I promise. No matter how many times you've told yourself or been told that your weight is your fault, it's simply not the case.
One of the things I focus on when working with my patients is uncovering the underlying causes. As I've mentioned in previous podcast episodes, one common factor for everyone is that when you start a diet and lose weight, two things happen. First, your metabolic rate – the number of calories you burn – decreases. Second, your hunger increases, while the feeling of fullness decreases. So, as you lose weight through diet and exercise, your metabolic rate drops, and your desire to eat rises. That's why it's incredibly challenging to maintain.
And on top of these challenges, we also have a myriad of other factors at play: diabetes, insulin resistance, sleep apnea, depression, binge eating, alcohol use, microbiome, genetics, and many more. These elements contribute to why people face difficulties with their weight. So, I want to assure you, no matter how much you've convinced yourself or been convinced by others, it's not your fault; it's biology at play.
8. Medication and Surgery Are Not Cheating
Last but certainly not least, let's delve into the eighth and final principle, a topic of utmost importance: Medication and Surgery Are Not Cheating.
As we've discussed, your weight isn't something you should blame yourself for, but that doesn't mean you should simply do nothing. Taking action is essential, but that action doesn't involve beating yourself up. Instead, it's about addressing the underlying biology.
You see, lifestyle changes like exercise, diet, and habits, while important, may not always yield the desired results. This is the reality for many people. In such cases, considering medication or an approved surgical procedure is not only a reasonable but often a life-changing solution.
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.
To sum it up, these principles underscore the importance of embracing a personalized approach to health and well-being, prioritizing sustainability, celebrating progress, and showing self-compassion. Remember, there's no one-size-fits-all solution, and your journey to better health is about what works best for you and can lead to a fulfilling and vibrant life.
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