Are holiday celebrations leaving you worried about derailing your health goals? The festive season brings joy, connection, and delicious traditions - but also the anxiety of potential weight gain. Studies show that the average person gains 1-2 pounds during the holidays, with some gaining significantly more.

Dr. Holly Wyatt and Dr. Jim Hill break down their playful "Naughty and Nice" list of holiday habits, revealing practical strategies to help you navigate the season while staying on track. From family pressures to festive treats, they share evidence-based approaches that let you fully embrace holiday celebrations without compromising your health goals.

• The surprising truth about average holiday weight gain (it's not what most people think!)
• Why alcohol poses a unique challenge during the holidays that goes beyond just calories
• The "perfect storm" of factors that make holiday weight gain so common
• A food snob's strategic approach to holiday treats
• Creative ways to start new, health-supporting holiday traditions
• The controversial "no leftovers" rule and why it matters
• How sleep changes during the holidays affect your weight management
• Why January 1st resolutions might be setting you up for failure
• The unexpected connection between holiday stress and your eating patterns

Have you ever felt like your metabolism is working against you, making it harder to lose weight or maintain a healthy weight? If so, you're not alone. Many people struggle with a sluggish metabolism that seems to defy their best efforts at weight management.

In this episode, weight loss experts Jim Hill and Holly Wyatt dive deep into the concept of metabolic flexibility and how to "restore" your metabolism to support your health and weight goals. They'll reveal surprising insights about the role of physical activity, sedentary time, and strategic resistance training in optimizing your body's fat-burning potential.

By the end of this episode, you'll understand the critical importance of metabolism in weight management and walk away with practical, actionable strategies to get your metabolism working for you, not against you.

This conversation could be the key to finally reaching and maintaining your ideal weight. Tune in now to discover the secrets of metabolic flexibility.

• The misconceptions about metabolism that have been holding people back
• The concept of "metabolic flexibility" and why it's the secret to effective weight management
• The surprising amount of physical activity needed to reach the "sweet spot" for a healthy metabolism
• Strategies to reduce sedentary time and incorporate more movement throughout the day
• The role of resistance training in restoring metabolic function
• Tips for making physical activity an enjoyable, sustainable habit

• Relation between Caloric Intake, Body Weight, and Physical Work
• Appetite regulation and physical activity – an energy balance perspective
• Weight Loss And… Episode 44: https://weightlossand.com/combating-sedentary-lifestyle-movement-breaks-and-health-benefits-with-dr-keith-diaz

Are you tired of battling your appetite and feeling like it has control over your weight loss efforts? Discover the revolutionary concept of resetting your appetite to help you feel satisfied with less food, all without medication. Join Holly Wyatt and Jim Hill as they explore this game-changing approach that could be the key to long-term weight management. In this episode, learn how a deeper understanding of appetite and set points can empower you to take control. Find out how simple, science-based strategies can potentially lower your appetite set point and make managing your weight more sustainable than ever.

• Discover the innovative "food as medicine" approach to appetite control
• Find out how the new weight loss medications reveal the potential of resetting appetite set points
• Learn five science-backed strategies for feeling full on fewer calories and managing your appetite naturally
• Uncover the truth about fiber's role in appetite regulation and weight management
• Understand the impact of hormones, stress, and sleep on your appetite set point

• Volumetrics by Barbara Rolls, PhD
• Weight Loss And… Episode 37: https://weightlossand.com/the-revolutionary-role-of-your-gut-microbiome-with-jack-gilbert
• Weight Loss And… Episode 22: https://weightlossand.com/the-spice-rack-secret-to-shedding-pounds-with-guy-johnson

The medical world is experiencing a revolutionary shift in how obesity is treated. For years, doctors treated symptoms like diabetes and heart disease first, while weight management took a back seat. But what if we've been approaching it backwards all along? What if addressing obesity first could transform how we treat these other conditions?

Join Holly and Jim as they sit down with Dr. Marc Cornier, incoming president of The Obesity Society, to explore the groundbreaking "obesity first" approach to healthcare. Through their discussion, you'll discover why this shift isn't just changing treatment protocols – it's transforming lives and challenging long-held beliefs about weight management.

• Why treating obesity first could be the key to managing multiple health conditions
• How new medications are revolutionizing our understanding of obesity as a biological condition
• Why the "lack of willpower" narrative about weight loss is finally being debunked
• What patients can do to advocate for obesity-first treatment with their healthcare providers
• A candid look at the current barriers to accessing obesity treatment
• The exciting possibilities for obesity prevention in the future

Ever wondered what's really happening inside your body when you lose weight? Most of us focus on the number on the scale, but there's a whole world of change occurring beneath the surface.

Join Holly and Jim as they dive deep into the fascinating realm of body composition with world-renowned expert Dr. Steven Heymsfield. You'll discover why not all weight loss is created equal and how understanding your body's makeup can revolutionize your approach to health and fitness.

Whether you're just starting your weight loss journey or looking to optimize your results, this episode will arm you with the knowledge to make informed decisions about your body and your health. Get ready to look beyond the scale and unlock the secrets of successful, sustainable weight management!

• The surprising truth about what you're really losing when you shed pounds
• The unexpected dangers of losing weight too quickly
• How to preserve muscle mass while losing fat (and why it matters)
• The truth about spot reduction and targeting specific areas of fat loss
• Why some fat might actually be beneficial (and where you want to keep it)
• The potential risks and benefits of new weight loss medications
• Why your age might change your weight loss strategy

Connect with Steven Heymsfield on LinkedIn here: linkedin.com/in/steven-heymsfield-aa03a535

Are you sitting comfortably? Well, that might be part of the problem. In our increasingly digital world, we're spending more time than ever glued to our seats - and it's taking a toll on our health and waistlines. But what if small changes in how we move throughout the day could make a big difference?

Join Holly and Jim as they sit down (ironically) with Dr. Keith Diaz, a leading expert in behavioral medicine, to uncover the hidden dangers of our sedentary lifestyles. You'll discover why sitting might just be the new smoking and learn practical strategies to break free from the chair's grip. Whether you're chained to a desk or addicted to binge-watching, this episode will get you moving in the right direction.

• The shocking increase in sedentary time since the 1950s (you won't believe how much more we sit!)
• Why standing desks might not be the magic bullet we thought they were
• The surprising health benefits of taking a 5-minute "movement snack" every half hour
• How fidgeting might actually be good for you
• The unexpected mood boost that comes from breaking up your sitting time
• A CEO's creative solution for improving company morale while getting employees moving
• The "somatic check-in" technique that could revolutionize how you work
• Dr. Diaz's futuristic vision for a "fast food of movement" device

• NPR/Columbia study on movement breaks

Connect with Dr. Keith Diaz on LinkedIn here: linkedin.com/in/keithdiaz

The future of weight loss is here, and it's more exciting than ever! Are you ready to discover the cutting-edge advancements that could revolutionize your weight loss journey? In this episode, Jim and Holly dive into 10 thrilling areas poised to transform obesity treatment and enhance our approach to weight management.

From groundbreaking medications to the power of your microbiome, these innovations promise to make weight loss more effective and personalized than ever before. But that's not all – learn how the latest technology, mindset strategies, and even your sleep patterns could be the key to unlocking your weight loss potential. Whether you're just starting your journey or looking to maintain your progress, this episode is packed with insights that will change the way you think about weight loss.

Discussed on the episode:

• The game-changing weight loss medications that are producing unprecedented results
• How your gut bacteria could be the missing link in your weight loss efforts
• The surprising way your eating schedule might impact your success
• Why your doctor might soon be prescribing food instead of pills
• The cutting-edge devices that could trick your brain into feeling full
• How artificial intelligence is personalizing nutrition like never before
• The often-overlooked factor that could make or break your weight loss journey

Resources mentioned:

• Email: hello@weightlossand.com
• Website: www.weightlossand.com

Are you noticing the numbers on the scale creeping up as the leaves start to fall? You're not alone. Fall weight gain is a common challenge, but it doesn't have to derail your progress.

Join Holly and Jim as they unveil a six-step troubleshooting guide to nip autumn weight gain in the bud. Whether you've gained a few pounds or you're trying to prevent the seasonal slide, this episode is packed with practical strategies to keep you on track.

Learn how to be your own weight loss detective, pinpoint the real reasons behind unexpected gains, and take strategic action before those extra pounds become a bigger problem. Don't wait for a New Year's resolution – get ahead of the game now!

Discussed on the episode:

• Why fall is prime time for sneaky weight gain (and how to outsmart it)
• The crucial difference between water weight and fat gain
• How to decode your body's natural weight fluctuations
• The unexpected way intense workouts can trick the scale
• Why "chasing water weight" is a common pitfall (and how to avoid it)
• The often-overlooked culprit behind mysterious weight gain
• How to reignite your motivation when willpower wanes

Resources mentioned:

• Weight Loss And… Episode 19: https://weightlossand.com/reigniting-your-weight-loss-motivation-strategies-for-a-sustainable-journey