Weight Loss And ...

How to Outsmart the Holiday Buffet with Kelly Berg and Maddison Garcia

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

When The Scale Stops Moving

You're doing everything right. You've been consistent with your plan, staying active, watching what you eat. But then it happens, the scale refuses to budge. For days. Then weeks. The frustration creeps in, and suddenly you're wondering if all your effort is even worth it. Here's the truth: when your weight loss stalls, it doesn't mean you've failed. It means your body is doing exactly what it's designed to do. The plateau you're experiencing isn't a roadblock. It's actually a sign that something important is happening beneath the surface. Join Holly and Jim as they dive into the science of weight loss plateaus. You'll discover why plateaus happen to everyone, what's really going on in your body when the scale stops moving, and most importantly, the strategic "cards" you can play to break through and keep progressing toward your goals. Discussed on the episode: * The surprisingly long period you need to wait before you can actually call it a plateau * Why people with larger bodies don't have slower metabolisms (this myth needs to end) * The hormone shifts that make your body fight back as you lose weight * How GLP-1 medications are pushing plateaus from 3-6 months to over a year * The "cards" you can play when your weight stops moving, and which one to try first * Why simplifying your meals might be more powerful than you think * The controversial science debate about "adaptive thermogenesis" * When a plateau is actually your body telling you it's time for weight loss maintenance * The surprising "vacation strategy" that can unstick a stubborn plateau * Why Holly hits plateaus all the time (and what she does about it)

What Successful Slimmers Wish They’d Known at the Start

What if you could sit down with your younger self and share everything you've learned about weight loss? Not the textbook advice, but the hard-won wisdom that only comes from living it. The kind of insights that make you think, "I wish someone had told me this years ago." Join Holly and Jim as they share powerful reflections from state-of-slimmers and listeners who've been through the journey. You'll hear honest, transformative advice about what really matters when it comes to losing weight and keeping it off. These aren't just tips, they're the truths people discovered about themselves along the way. This episode will shift how you think about your own journey. Whether you're just starting out or looking for that missing piece, you'll find wisdom here that could change everything. Discussed on the episode: * The mind state shift that separates temporary results from lasting change * Why "progress over perfection" might be the most important thing you'll ever learn * The surprising connection between self-care and stress eating (and why it matters most when you're busiest) * How movement became a way of life for successful maintainers and what they wish they'd known sooner * The truth about scales, food journals, and other tools you might be using all wrong * Why visualizing your goals isn't just feel-good advice, it's actually rewiring your brain * What Jim would tell his younger researcher self (hint: it took him decades to figure this out)

The Questions You're Too Embarrassed to Ask About Weight Loss

Ever wondered why your body does strange things during weight loss, but felt too awkward to ask? You're not alone. From unexpected physical changes to confusing emotional responses, weight loss brings surprises nobody warns you about. These unspoken questions deserve genuine answers, free from judgment and shame. Join Holly and Jim as they tackle the questions people whisper about but rarely say out loud. They're diving into the weird body stuff, the mental games, and the relationship shifts that come with losing weight. Whether it's why certain areas change first, how to handle friends who seem threatened by your progress, or feeling like a fraud when people compliment you, this episode goes there. If you've ever had a question about weight loss that felt too personal or too embarrassing to ask, this conversation is for you. Holly and Jim bring science, compassion, and a healthy dose of vulnerability to topics most experts avoid. Discussed on the episode: * The fascinating biochemistry of where fat actually goes when you lose it * Why some body parts seem to change before others (and why you can't control it) * The unexpected reason you might feel colder after losing weight * Why does your mind take longer to catch up than your body does * The truth about why we sometimes underreport what we've eaten to others * How to handle partners or friends who seem threatened by your success * Why the fear of regaining weight actually means something positive * The surprising ways relationships shift when your body changes * Why you might still reach for larger clothes even though they don't fit * The question that caught Jim completely off guard (involving sexual positions and calorie burn) Send your awkward, embarrassing, or "too weird to ask" weight loss questions to Holly and Jim for their next episode!

Paul Coates: Can Supplements Really Help You Lose Weight?

The supplement aisle seems to promise everything: rapid fat burning, appetite suppression, effortless weight loss. With billions of dollars spent annually and 60% of Americans taking supplements regularly, the questions are endless. Do they actually work? Are they safe? And how do you separate the science from the marketing hype? Join Holly and Jim as they tackle the complex world of weight loss supplements with one of the nation's leading experts. You'll discover why the supplement industry operates so differently from pharmaceuticals, what the research really says about popular ingredients, and how to make informed decisions in a marketplace flooded with big promises but limited oversight. Their guest, Dr. Paul Coates, spent nearly two decades as director of the NIH Office of Dietary Supplements, where he guided national research priorities and consumer education. He served as president of the American Society for Nutrition and is the lead editor of the Encyclopedia of Dietary Supplements. If anyone can cut through the confusion, it's Paul. Discussed on the episode: * The surprising statistic about how many Americans use supplements daily * Why studying supplement combinations creates an almost impossible research challenge * The red flags to watch for when companies cite "research" to support their products * How the regulatory framework for supplements differs dramatically from prescription drugs * The cautionary tale of ephedra and what it teaches us about "natural" ingredients * Which supplements have enough research to show modest promise for weight management * Why expecting huge results from supplements sets you up for disappointment * The importance of discussing supplement use with your healthcare provider * How to spot products that may contain unlisted ingredients or inaccurate dosing * Real-world advice on whether it's worth trying supplements and where to start safely Resources Mentioned: NIH Office of Dietary Supplements: https://ods.od.nih.gov/ [https://ods.od.nih.gov/]