The Well-ISH Podcast

Episode 034 - The GLP-1 Prep Plan: Protein, Fiber & Strength Training | The Well-ISH Podcast

What should you actually do before starting a GLP-1 medication? In this follow-up to our previous GLP-1 conversation, Derek and Anthony move beyond the big-picture discussion and walk through exactly how they would prepare a patient before starting a GLP-1 medication. Using patient scenarios, they discuss the foundational habits that can improve long-term success—from protein and fiber intake to meal structure, resistance training, and gut health. The goal isn't perfection—it's building sustainable habits before appetite changes make nutrition even more challenging. Whether you're considering a GLP-1, already taking one, or you're a healthcare professional interested in obesity medicine, this episode offers practical strategies grounded in everyday clinical practice. IN THIS EPISODE: * Why preparation matters before starting a GLP-1 * How much protein you should aim for * Why fiber becomes even more important * Creating a sustainable meal structure * Building better nutrition habits without following a strict meal plan * Why resistance training is critical for preserving muscle * Simple exercises anyone can start today * Practical advice for improving long-term success on weight loss medications If you're thinking about starting a GLP-1 medication, this episode may help you build the foundation before your first injection. Learn More: Iowa Weight Loss Specialists: http://iowaweightloss.com [http://iowaweightloss.com] Iowa Specialty Hospitals & Clinics: http://www.iowaspecialtyhospital.com/ [http://www.iowaspecialtyhospital.com/] Disclaimer This podcast is for informational and educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding your individual health needs.

Episode 025 - Find More Sleep: The Missing Piece in Your Health | The Well-ISH Podcast

In this episode of The Well-ISH Podcast, Anthony and Derek sit down to talk about one of the most overlooked—but most impactful—parts of health: sleep. They break down why sleep is foundational to everything from recovery and metabolism to mental clarity and emotional stability. While most people know sleep is important, far fewer are actually getting enough—or building routines that support it. The conversation covers: * Why nothing replaces sleep (no supplement, no shortcut) * How sleep impacts physical and mental performance * The role of routines in improving sleep quality * Simple environmental changes (light, temperature, screens) * Why “doing less” is often the answer when it comes to sleep * The concept of giving yourself permission to rest They also share their own routines, habits, and practical strategies you can start using immediately—without overcomplicating things. At its core, this episode is a reminder that better health doesn’t always come from doing more. Sometimes, it starts with something as simple as going to bed. If you’ve been trying to improve your nutrition, energy, or consistency—this might be the place to start. INFORMATIONAL LINKS Iowa Weight Loss Specialists (iowaweightloss.com [http://iowaweightloss.com]) Iowa Specialty Hospitals & Clinics (www.iowaspecialtyhospital.com/ [http://www.iowaspecialtyhospital.com/]) Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Listeners should consult with a qualified healthcare professional before making any health-related decisions. The hosts and guests are not responsible for any outcomes related to actions taken based on the content of this podcast.

Episode 033 - How to Prepare for GLP-1 Medications | The Well-ISH Podcast

GLP-1 medications like Ozempic, Wegovy, and Zepbound have changed the conversation around weight management—but are we doing enough to prepare people before they start them? In this episode, Derek and Anthony explore what they believe is one of the biggest gaps in obesity care today: helping patients build the habits, nutrition foundation, and lifestyle skills that can maximize success before the first dose is ever taken. The conversation covers protein, fiber, resistance training, hydration, gut health, appetite regulation, and the role of GLP-1 medications as a tool—not a solution by themselves. They also discuss why some people don't respond to these medications, common misconceptions, and how developing foundational habits may improve long-term outcomes. Whether you're considering a GLP-1 medication, currently taking one, or simply interested in the future of obesity treatment and preventative health, this episode offers a practical, evidence-informed discussion about setting yourself up for success. IN THIS EPISODE: * Why GLP-1 medications should be viewed as a tool, not a cure * The concept of "prehab" before starting a medication * Protein, fiber, and nutrition strategies to focus on first * Resistance training and preserving muscle during weight loss * Why hydration becomes even more important * The difference between physical hunger, habit-driven hunger, and food cravings * Gut microbiome considerations before and during treatment * Why some people don't respond to GLP-1 medications * Building habits that can last beyond medication use If you've ever wondered how to get the most out of a GLP-1 medication—or whether you're truly ready to start one—this conversation might be for you.

Episode 032 - Small Changes, Big Results: The Long Game of Health | The Well-ISH Podcast

In this episode of the Well-ISH Podcast, Derek and Anthony explore why so many people struggle to stick with healthy habits—and why the answer may be simpler than we think. From nutrition and fitness to career growth and personal development, they discuss the importance of building a strong foundation before chasing the next trend, shortcut, or quick fix. The conversation dives into consistency, patience, identity, habit formation, and the reality that meaningful progress often happens much slower than we expect. Whether you're trying to improve your health, exercise routine, nutrition habits, or simply become better at something that matters to you, this episode is a reminder that lasting change is built one small step at a time. In this episode: * Why people abandon habits that are already working * The role of consistency in long-term success * Building a foundation before making adjustments * How identity shapes behavior change * Patience as an active skill, not a passive one * Why trying new things gets harder as adults * The difference between not liking something and not being good at it * Creating habits that can survive life's inevitable disruptions If you've ever felt tempted to start over, chase the next trend, or give up because progress feels slow, this conversation is for you.

Episode 031 - Pain, Performance & Longevity: Moving Better for Life | The Well-ISH Podcast

What if the goal isn't just getting out of pain—but getting back to the life you want to live? In this episode of The Well-ISH Podcast, we sit down with Dr. Kyler Case, chiropractor, owner of Metro Movement, and founder of The Arena, a new Hyrox-focused training facility in Des Moines. Kyler shares his journey from small-town Iowa athlete to chiropractor and business owner, how two ACL injuries shaped his career, and why his approach to chiropractic care looks different from what many people expect. We dive into: * Why pain shouldn't define your future * The difference between mobility and flexibility * How movement can improve both physical and mental health * Why so many people get stuck in the "boom and bust" cycle * Common misconceptions about chiropractic adjustments * The connection between strength, balance, longevity and independence * How to build habits that actually last * Why quick fixes rarely solve long-term health problems Whether you're dealing with pain, looking to improve performance, or simply want to stay active for decades to come, this conversation is packed with practical insights and a refreshing perspective on health. LISTEN NOW ON SPOTIFY, APPLE PODCASTS, YOUTUBE, OR WHEREVER YOU GET YOUR PODCASTS. LEARN MORE: Kyler Case: @drkylercase Metro Movement: www.metromovementdsm.com [http://www.metromovementdsm.com] Instagram: @metromovementdsm [https://www.instagram.com/metromovementdsm/#] IOWA WEIGHT LOSS SPECIALISTS: HTTP://IOWAWEIGHTLOSS.COM [HTTP://IOWAWEIGHTLOSS.COM] IOWA SPECIALTY HOSPITALS & CLINICS: HTTP://WWW.IOWASPECIALTYHOSPITAL.COM/ [HTTP://WWW.IOWASPECIALTYHOSPITAL.COM/] DISCLAIMER THIS PODCAST IS FOR INFORMATIONAL AND EDUCATIONAL PURPOSES ONLY AND IS NOT INTENDED TO REPLACE MEDICAL ADVICE, DIAGNOSIS, OR TREATMENT. ALWAYS CONSULT WITH A QUALIFIED HEALTHCARE PROVIDER REGARDING YOUR INDIVIDUAL HEALTH NEEDS.