162. Fiber 101: How Fiber Affects Weight Loss, Heart Disease, Cancer Risk, and Longevity

166. The MIND Diet- The #1 Eating Pattern for Alzheimer’s & Dementia Prevention

Can what you eat actually lower your risk of dementia? In this episode, Dr. Lisa Oldson breaks down the MIND diet, the eating pattern designed specifically to protect your brain. She'll share what the research really shows about its effect on dementia and Alzheimer's risk. She'll also cover important new data on how ultra-processed foods and alcohol affect your brain health, plus why this same pattern of eating is just as helpful for weight loss as other proven healthy diets. Dr. Lisa will leave you with her top 10 nutrition changes you can start today to lower your risk. (Note: This episode focuses on nutrition; other lifestyle factors for dementia prevention will be discussed in a future episode.) Grab the free worksheet that goes with episode 165: https://www.smartweightlosscoaching.com/Smart-weight-loss-coaching-podcast-worksheet-165 [https://www.smartweightlosscoaching.com/Smart-weight-loss-coaching-podcast-worksheet-165] Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com [http://www.smartweightlosscoaching.com/].  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com [https://www.thepodcastteacher.com/]. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

165. Life Changes Are a Secret Weapon for Healthy Habits: New Job, New City, Newly Married (or Divorced), Empty Nest

Did you know that major life changes, like starting college, changing jobs, moving to a new city, getting married, going through a divorce, or retiring, are actually some of the most powerful opportunities to rebuild your health habits from scratch? In this episode, Dr. Lisa Oldson breaks down the Habit Discontinuity Hypothesis, a research-backed concept that explains why our brains are uniquely open to behavior change during life transitions, and how to use that window before it closes. You'll learn why your old habits are so hard to break when nothing in your life changes, what the research says about the freshman year of college and weight gain, and four concrete strategies for using any major life transition to build the eating, exercise, and sleep habits that support a longer, healthier life. Grab the free worksheet that goes with this episode: https://www.smartweightlosscoaching.com/Smart-weight-loss-coaching-podcast-worksheet-165 [https://www.smartweightlosscoaching.com/Smart-weight-loss-coaching-podcast-worksheet-165] Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com [http://www.smartweightlosscoaching.com/].  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com [https://www.thepodcastteacher.com/]. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

164. How to Exercise, Eat Better, and Sleep More Without Relying on Willpower

If you've ever thought "I just need more motivation" or "I need more willpower," this episode is for you. The truth is, motivation is unreliable, willpower is a limited resource that runs out by the end of the day, and neither one is the foundation of lasting healthy habits. In this episode, Dr. Lisa Oldson breaks down the psychology and neuroscience of behavior change, including why action creates motivation (not the other way around), how your brain builds habits automatically through repetition, and four research-backed strategies for exercising, eating better, and sleeping more, even when you don't feel like it. You'll also hear about behavioral scientist Angela Duckworth's research on why the most successful people don't rely on willpower at all, and what they do instead. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com [http://www.smartweightlosscoaching.com/].  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com [https://www.thepodcastteacher.com/]. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

163. Should You Stop Eating Bread, Rice, Pasta and Potatoes to Lose Weight? Here's What the Science Says About Carbs

A client recently told Dr. Lisa Oldson that a friend insisted she cut out bread, rice, pasta, and potatoes completely to lose weight. In this episode, Dr. Lisa breaks down what the research actually shows about these commonly demonized carbs, and why none of them need to be off-limits. Learn why pasta has a surprisingly low glycemic index, why brown rice can lower type 2 diabetes risk by 16%, why whole grain bread is linked to a 20% lower heart disease risk, and why potatoes may be the most satisfying carb of all. Dr. Lisa shares five simple, doable swaps, from a splash of vinegar to a smarter plate order, that let you keep enjoying these foods while supporting your weight loss and health goals.  Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com [http://www.smartweightlosscoaching.com/].  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com [https://www.thepodcastteacher.com/]. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

162. Fiber 101: How Fiber Affects Weight Loss, Heart Disease, Cancer Risk, and Longevity

Most of us fall short on fiber, even when we consider ourselves healthy eaters, and it might be impacting us more than we realize. In this episode, Dr. Lisa Oldson breaks down what the research actually shows about fiber's role in weight loss, heart health, cancer risk, and longevity, and why food sources are better than supplements. Plus, five simple ways to start increasing your fiber today without overhauling your entire diet.  Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com [http://www.smartweightlosscoaching.com/].  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com [https://www.thepodcastteacher.com/]. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.