Avsnitt
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What do you do when you have to take a break from your GLP-1 medication—whether for a medical procedure, travel, or an unexpected setback? One patient recently wrote in, frustrated after going off their meds for a colonoscopy and feeling completely off track.
It’s easy to panic, feel like you've lost progress, or worry that getting back on track will be impossible. Your body’s natural instincts are working against you, and without a plan, you can quickly spiral into all-or-nothing thinking: I’ve blown it, so what’s the point?
In this episode, I break down the "ladder" approach to reintegration—starting with hydration, structured eating, and realistic goals—so you can ease back in without burnout. Because this isn’t just about bouncing back after a procedure; it’s about knowing how to plan for any time life throws you off course.
Audio Stamps00:00 - The April round of The 30/30 Program is now open for enrollment.
03:40 - Dr. Rentea reflects on a recent business retreat, emphasizing the importance of mind-body balance through practices like Qigong and sound baths
07:18 - Dr. Rentea shares a patient’s question about pausing their GLP-1 medication before a colonoscopy and how it can impact hunger, weight, and cravings.
09:27 - While off your medication, focus on drinking water, eating protein, and managing cravings. Hunger and weight gain are temporary—things will even out once you're back on track.
13:52 - Use a ladder approach to get back on track: start with hydration, add protein and fiber, then focus on structured meals.
16:00 - This period is a powerful reminder of how much support the medication provides. Use it as motivation to stay consistent with nutrition and habits.
Quotes“I don't even care if some weight comes back because here's the first thing I want you to realize: These medications are incredibly anti-inflammatory.”
“I would try to really make sure that you're hitting hydration and protein. Those would be the two that I would really focus on.”
“You're going to do the best you can. It's not going to be perfect. You're going to get that procedure and then afterward, you're going to get back on track.”
“You're not going to be scared by how quickly your hunger comes back because remember, it is super hard to keep fat off. Our body always wants to fight us.”
“You're going to try to hold on the best you can. You're going to try to do the things you can do that are allowed by the physician prior. And then afterward, you're going to ease yourself back in with simple steps. And you're going to allow that to be enough.”
“People don't appreciate how much these medications are helping. This is a nice opportunity to say, ‘Yeah, it really does a lot, be grateful when I'm back on it, and make sure to not squander the opportunity while getting the nutrition I need.’”
The April 30/30 round is open for enrollment now! CLICK HERE to register.
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CLICK HERE to join the April 30/30 round.
The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Saknas det avsnitt?
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If you’ve been listening for a while, you’ll know how much I love Devotion Nutrition. Their protein powders and recipes have been a staple in my kitchen for years, and I’ve been shouting their praises from the rooftops—so finally getting to sit down with Dana Lynn Kaye, Devotion’s founder, feels like a long time coming!
But Dana’s story goes far beyond just creating a killer product. Struggling with binge eating from childhood, she spent years feeling trapped in cycles of restriction and frustration. But through structure, routines, and mindset shifts, she found a way to break free. A simple daily log helped her stay consistent, turning healthy habits into second nature—and that transformation sparked something bigger.
Recognizing the massive gap in the market for high-quality, delicious, and versatile protein powders, Dana set out to change the game. Devotion Nutrition was born from her mission to help people fuel their bodies without sacrificing taste, flexibility, or joy.
Dana’s journey from binge eating struggles to fitness enthusiast and entrepreneurThe daily habits that helped her rebuild her relationship with foodThe creation of Devotion Nutrition and how it’s redefining protein supplementationHer go-to recipes (which you need to try!)
In this episode, we dive into:
ReferencesConnect with Dana:
Instagram (@danalynnkaye)
Tik tok (@danalynnkaye18)
Learn More about Devotion Nutrition:
Visit their website
Instagram (@devotionnutrition)
TikTok (@devotionnutrition)
Facebook (Devotion Nutrition)
Devotion Nutrition Creations Facebook Page
Audio Stamps
00:00 - Dr. Rentea shares an update about the next round of The 30/30 Program, starting in April.
04:15 - Today’s guest, Dana Kay, owner of Devotion Nutrition, shares her personal journey of struggle, resilience, and transformation that led to creating her protein powder company.
08:29 - Dana shares her struggle with binge eating since childhood, which ultimately led to treatment after a traumatic life event in college.
12:14 - We learn how structure, routines, and mindset shifts played a key role in Dana’s recovery, highlighting the small changes that made a big difference.
21:20 - Dana shares how a simple daily log helped her stay consistent and turn healthy habits into second nature.
30:08 - We hear the story behind Devotion Nutrition’s creation and Dana’s mission for better-tasting, high-quality protein.
39:00 - Dana shares her favorite go-to recipes from Devotion's cookbook, including versatile protein loaves and kid-friendly banana brownies.
41:38 - Consistency and flexibility are the keys to making health a priority, no matter how busy life gets.
Quotes
“I can't do the work for you—you have to do the work. I can offer tools, but we all have to do the worThe April 30/30 round is open for enrollment now! CLICK HERE to register.
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In today’s episode, we’re expanding on last week’s biohacking mindset chat and taking a closer look at extra prescription medications for weight management. (If you missed it, give it a listen now for the full context!) We’ll discuss how these options might fit into your current plan, why you might consider adding them, and how tailoring your approach can really make a difference.
Join me as I break down how medications like Contrave, Qsymia, and metformin can fit into a personalized approach to weight management. Remember, this episode aims to provide information to help you better understand your options and have more informed conversations with your healthcare provider—it is NOT personalized medical advice. Tune in now to explore more avenues on your weight management journey!References
Last week’s episode (Ep. 105): Optimizing Your Toolbox: Biohacking with Anti-Obesity Meds
To learn more about specific weight loss percentages, check out this episode here: Anti-Obesity Medications: Part 2
Audio Stamps00:30 - A quick reminder to listen to Part 1, Optimizing Your Toolbox: Biohacking with Anti-Obesity Meds, before diving into this episode.
01:00 - Dr. Rentea shares some updates, including an upcoming YouTube channel and a paid podcast launching in March with exclusive content and community access.
05:33 - Today's episode explores alternative medications that can help if GLP-1s aren’t an option or aren’t working as expected.
09:02 - Qsymia (Phentermine + Topamax) can help with hunger, but side effects make it hard for most to tolerate.
11:20 - Contrave can help with intense cravings and snacking when dietary changes aren’t enough.
13:20 - Orlistat causes minimal weight loss with unpleasant side effects and is rarely prescribed or covered.
14:48 - Metformin aids insulin resistance and supports weight loss without causing low blood sugar.
16:35 - There are more weight loss options beyond GLP-1s, and your provider should be able to explain why certain medications may or may not be right for you.
Quotes“Always know, if one thing doesn't work, there is always more that can be done if you're really seeing a skilled weight management expert.”
“Everyone’s physiology is different. We're talking about how to make your physiology work for you.”
“If someone is a hyporesponder and they continue to struggle despite dietary changes and exercise and all the things we're doing, I do find that for some people metformin can be that magic continuation that they need.”
“If you have significant insulin resistance, which is usually the case when you have a really hard time releasing weight, I find that metformin can be incredibly helpful as an add on.”
“Remember the name of the game is weight stability so that you don't have this metabolic up and down.”
The April 30/30 round is open for enrollment now! CLICK HERE to register.
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If you’ve hit a plateau in your weight loss journey—despite lifestyle changes and initial treatments—you might find yourself asking, ‘What’s wrong with me? Why can’t I make this work without more help?’ I get it—I’ve been there too. But what if adding another tool, like an anti-obesity medication, wasn’t a “failure” but part of optimizing your health?
In this episode, I’ll share how I’ve reframed these decisions in my own journey and why adding medications can be empowering rather than discouraging. We’ll explore the mindset behind embracing these tools and how they’re no different from other biohacking methods people use to optimize their well-being. Plus, I’ll talk about how to protect your peace by curating an environment—online and in real life—that supports your growth, positivity, and goals.
Psst: This is part one of a two-part series. Next week, we’ll dive into some of the specific medication options, why you might consider them, and how they can support your journey—so stay tuned!
References
https://www.theminimalmom.com/
The Minimal Mom planner
Audio Stamps
00:30 - Hear Dr. Rentea’s reflections on the start to her year, embracing snowy adventures with her son and finding joy in getting organized and simplifying life.
03:40 - We explore the mindset behind adding anti-obesity medications when lifestyle changes and initial treatments reach a plateau.
08:50 - Dr. Rentea helps us reframe additional medications as tools for optimizing health rather than moral failures, focusing on what works best for your unique needs.
10:45 - Learn how to protect your peace by curating your environment—whether online or in real life—to ensure it supports growth, positivity, and your goals without negativity holding you back.
Quotes
"There comes this point where you have to make the decision, do I need more physiologic help?"
"If your cortisol levels are up all the time, it’s really detrimental... It’s really hard for your body to sit there and want to release fat when cortisol is really asking sugar to go up."
"If you’re someone where for decades and decades you’ve been struggling with this, for you to say, ‘I don’t want a medication for life,’ I want to know then what your solution is."
“You hear about biohacking all day—a different coffee or a supplement—it's accepted and celebrated. So why is adding another anti-obesity medication any different?”
“The problem here is not adding an additional medication, the problem is the morality associated with it.”
“Are the people around you supportive or are they polluting the environment? It is hard enough to change. You need all the support in the world—you do not need people holding you back, saying negative things, getting in your way. You only need help going forward.”
The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Heart disease is the leading cause of death for women, fueled by the growing obesity epidemic and complex cardiometabolic issues that often fall through the cracks between primary care and specialists. The simple truth? Many women aren’t getting the support they need to protect their hearts.
Today’s guest, Dr. Simin Lee, is here to change that. A Harvard-trained cardiologist and behavioral scientist, she’s paving the way for a new kind of care with Systole Health—a first-of-its-kind virtual clinic focused entirely on women’s cardiovascular health. Through innovative group care sessions, Systole Health combines expert medical guidance with the power of community, empowering women with the knowledge, support, and personalized care plans they need to thrive.
In this episode, Dr. Lee explores how GLP-1 medications are transforming treatment for cardiometabolic health, why you need to ask about testing for lipoprotein(a), and how menopause-related hormonal shifts increase heart risks and what women can do to stay ahead of them. Don’t miss this eye-opening conversation about empowering women to take control of their heart health and bridging the gaps in traditional care.
References
https://www.systolehealth.com/
Connect with Dr. Lee:
TikTok
Instagram
Youtube
LinkedIn
Audio Stamps
00:36 - Today’s guest, cardiologist Dr. Simin Lee shares her journey into cardiometabolic health, her focus on women’s heart health, and the creation of Systole, a virtual clinic using group care to empower women.
08:10 - We learn how GLP-1 medications improve cardiometabolic and kidney health by reducing blood pressure, cholesterol, and inflammation
22:05 - Dr. Simin Lee explains the cardiometabolic changes during menopause, the potential role of hormone replacement therapy, and why early, informed conversations with doctors are essential.
30:30 - Find out how to connect with Dr. Simon Lee’s practice, Systole Health, which offers virtual women's heart health care through group-based support.
Quotes
“In the early diabetes studies, GLP-1s were showing significant heart health advantages, reducing the rates of myocardial infarctions or heart attacks, strokes, and cardiovascular death in patients with type 2 diabetes, as well as leading to weight loss.” - Dr. Simin Lee
“There's just a special kind of support and encouragement and motivation that can come from a peer as opposed to somebody in a white coat.” - Dr. Simin Lee
“Being proactive really is key. Even if it's just to educate ourselves, inform ourselves, and start thinking about the issues and having those rich conversations with our doctors. It's never too early to start.” - Dr. Simin Lee
The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Do you ever feel like your health is an uphill battle—like you're stuck on the "hard road," where every step forward feels exhausting, and progress seems impossible? Maybe you're trapped by the weight of past “failures” or overwhelmed by an uncertain future?
In this episode, I’m sharing a powerful past workshop inspired by Chasing Cupcakes by Elizabeth Benton—a life-changing book about rewriting your story and proving your limiting beliefs wrong. Together, we’ll unpack the key hallmarks of the hard road, discuss how to recognize them in your own life and, most importantly, how to choose the easier road instead.
In a month when everyone seems to favor radical changes and quick fixes, this book is the ultimate roadmap for long-term progress, real growth, and lasting success. Tune in now to learn how to leave your past where it belongs and start rewriting your story—your way.
References
Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life (and How You Can Too) by Elizabeth Benton
Audio Stamps
00:30 - Dr. Rentea announces an upcoming paid podcast option with behind-the-scenes insights, listener Q&A deep dives, and exclusive workshop content. Today’s episode serves as an example, offering a sneak peek of a past workshop on choosing the easy versus hard road.
03:22 - Planning ahead and creating simple systems, like meal prep or backups, helps to reduce decision fatigue and make healthy choices easier during busy times.
12:27 - Shift your focus from chasing novelty and intensity to embracing consistency and building on what has worked for you in the past.
20:20 - Avoid making yourself a victim of external factors, and focus on making decisions based on principles rather than emotions, keeping long-term goals in mind instead of striving for perfection.
30:15 - Dr. Rentea shares the hallmarks of the "easy road" from Elizabeth Benton's book: “Chasing Cupcakes”.
Quotes
“When you have too many options, you actually do worse. So one of the things I want to suggest today is that maybe the road is easier if you constrain your choices.”
“The barrier to entry is a lot lower if you're asking yourself to do a little thing versus if you make it this big project.”
“We're always either winning or learning. Period. There's no version where it's a failure.”
“If you never again, in this lifetime, cared about the opinions of what someone else thought about your body, your food choices, how you're taking care of yourself, what you're doing— I think we would all be in a better spot.”
"My life will never look like someone else's. Period. There's no version—ever—kids, family, my biology, all of it. It will not ever compare to anyone else's. And it's totally unhelpful to compare."The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Rounding off our Back to Basics mini-series, this episode is all about fiber—the powerhouse nutrient for gut health and satiety. I’ll break down the best fiber sources, expose some sneaky low-fiber foods (yes, even the salad bar could be letting you down!), and share practical, easy-to-follow tips for gradually increasing your intake without any digestive discomfort. Tune in for simple ways to hit your fiber goal and get it into every meal.
If you've enjoyed this mini-series, I’d love to hear your feedback! Email me at [email protected] with your thoughts and any topics you’d like to hear about next.
References
Coloring recommendations:Alcohol Markers
Coloring books
Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1
Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health
Audio Stamps
00:30 - Dr. Rentea reflects on her two-week break, sharing how simple hobbies like coloring brought unexpected calm and joy.
03:54 - We learn about fiber’s role in satiety, gut health, and cancer prevention, and how most people are consuming less than the recommended amount.
06:15 - Dr. Rentea explains the importance of including fiber in every meal or snack, highlighting top sources of fiber, as well as surprisingly low sources.
08:15 - Find out how increasing fiber intake too quickly can cause digestive discomfort.
Quotes
“The fiber goal for women is going to be 25 grams or more fiber per day. And for men, 38 grams or more per day.”
“When you don't have enough fiber, you cannot reach satiety. So you need there to be some bulk to your meals to have the stretch receptors in your stomach activated.”
“We actually have more bacteria than we have human cells. They need fiber to live on and to thrive.”
“Every meal or snack you have, there has got to be some fiber.”
“People will tell me, ‘Well I have these big bowls of salad’, and the reality is two cups of salad may be up to two grams of fiber. It's not a lot.”
“Remember, every time you increase fiber too abruptly, you can actually get a lot of stomach discomfort, gas, bloating, and a lot of problems. So find where you are and then just go up by a few grams.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Today, we’re continuing our Back to Basics series with a deep dive into protein intake. Last week, we discussed hydration and how to make sure you’re getting enough, and now we’re focusing on protein—where to get it from, how to improve your intake, and why it matters.
When it comes to protein, many people get caught up in finding the "best" source. Instead, let’s focus on what you’re already eating and make small adjustments to improve from there. The simpler we keep it, the better it will work for you.
Tune in for insights on how to identify your current protein sources, easy ways to improve your intake, and how consistency—rather than perfection—can help you make lasting changes to your nutrition. This episode will guide you through practical tips that don’t overwhelm, but instead make protein work for you!
References
Get on the waitlist for the next round of Dr. Rentea’s 30/30 Program (starting April 2025)
Mini-Course: The Top 5 Mistakes That People Make When Starting a GLP-1
The Dr. John Delony Show
ReciMe App
Factor meals
Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health
Audio Stamps
00:30 - We hear an update about the January 30/30 Program cohort kicking off, highlighting its supportive community and weekly calls.
02:10 - Today’s “back to basics” episode targets protein intake, focusing on keeping things simple, looking at what you're already doing, and making realistic changes.
04:43 - Dr. Rentea outlines her three-pronged approach to protein intake.
18:32 - Start with the protein basics, personalize your meals, and adjust based on how your body feels—without making it hard on day one.
Quotes
“We're going to choose the reality that you're in and then we're going to plan backwards and we're going to say, ‘Okay, given what my life looks like right now, what is possible for me?’”
“For most people, 30 grams, three times a day is going to be great.”
“We've got to drop perfection. There are going to be ups and downs, meaning some days you're going to get more and some days you're going to get less.”
“With action comes clarity. So as you are implementing this stuff, you're going to realize, ‘I feel horrible with this and I feel great with that.’”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Fed up with being told to make big promises on January 1st that barely make it past the first week? Same here. That’s why we’re flipping the script with a no-fuss, no-fluff Back to Basics Mini-Series to set you up for success this January—starting with hydration.
Forget grand resolutions and complicated plans. We’re keeping it simple, practical, and (dare we say) fun! In this first episode, we’re diving into the often-overlooked hero of health: hydration. Learn how to find a hydration routine that works for your lifestyle, what actually counts toward your daily intake (no, it’s not just water!), and how staying hydrated can set the stage for better energy, cravings, sleep, and more.
So grab your tumbler, mug, or trusty water bottle, and let’s kick off the year refreshed, recharged, and ready to thrive—one sip at a time.
References
Download Dr. Rentea’s FREE Resource: Power Picks for Metabolic Health
My recommended timer: AVINIA digital timer
Audio Stamps
00:30 - Dr. Rentea’s "Back to Basics" mini-series for January will offer simple strategies for fat loss, blood sugar control, better sleep, and improved fitness.
02:10 - Building habits slowly, using Atomic Habits principles like small improvements and pairing habits, leads to lasting change.
04:00 - Simple routines and core habits like walking, hydration, and nutrition drive sustainable success.
08:07 - Learn which fluids count toward hydration and problems caused by excessive caffeine consumption.
10:30 - Dr. Rentea shares her baseline for daily hydration, helping you start with a manageable goal to support fat loss and prevent mistaking thirst for hunger.
12:09 - We hear tips for finding a hydration routine that works for you and how to adjust it if something isn’t working.
Quotes
“The biggest mistake I see people make is that they change too many things at once.”
“You always want to come back to the most basic, most simple way to get something done.”
“If you spent this year hammering down your hydration habit for a few months, then hammering down the protein habit, then hammering down the fiber habit, you're no longer shocked by any scenario.”
“Every ounce of hydration counts. The protein drink you have, count those ounces. The coffee that you have, count those. If you have a Diet Coke, count those.”
“It doesn't need to be painful. If it keeps falling off, it means that the system isn't right for you.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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As January 1st looms, millions of people are gearing up to make New Year's resolutions, but here’s the sad reality: 90% of people abandon their goals by February, and only 8% actually follow through until the end of the year. So why does the typical grand proclamation—like “Sure, I’ll go to the gym every day”— so often flop?
The problem is, it’s unrealistic and unsustainable. But don’t panic, there IS a better way. In this episode, I share a simpler, more effective approach that’s not only easier to stick to, but also way more successful in the long run. Ready to make this the year you actually follow through? Tune in now to discover two top strategies that will help you build lasting habits and set yourself up for success in 2025!
References
Atomic Habits by James Clear
Download Dr. Rentea’s Power Picks For Metabolic Health
Audio Stamps
00:44 - Most New Year's resolutions fail quickly, making big goals less effective.
02:40 - Building identity-based habits that align with who you want to become is more sustainable long term.
04:16 - Dr. Rentea gives personal examples of identity-based habits that have worked for her.
06:27 - We learn the power of small, easy "1 percent upgrades" for lasting progress.
08:25 - Dr. Rentea encourages writing down three identity-based goals and the 1% upgrades that will help you consistently work toward them every day.
Quotes
“I want to recommend that you work on building different systems and habits and not making grand proclamations.”
“I want you to think about, ‘Who do I want to actually be this year?’”
“Identity-based habits are going to keep you congruent with who you are and your chance of actually executing them goes through the roof.”
“Things cannot be painful. They need to be easy. They need to be pleasurable. That's how we're programmed as humans. If we don't do things that are in alignment with that, we don't stick with it.”
“Every day you get to vote for the person that you want to be.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Despite what anyone says, bariatric surgery is NOT the easy way out. Much like GLP-1 medications, it’s just a tool. To truly succeed, you need a full toolbelt—one that helps you overcome restriction, food guilt, fear of failure, and the uncertainty of how to eat post-surgery. The good news? You don’t have to navigate it alone. With the right education, support, and resources, you can create the post-op life you’ve always dreamed of.
In this episode, Jamie Mills, aka The Sleeved Dietitian, shares her inspiring journey of overcoming PCOS, a lifelong struggle with weight, and how bariatric surgery helped her achieve lasting change. After undergoing VSG in 2017, Jamie lost over 135 lbs and gained a new life, but she quickly realized that post-op support was seriously lacking. Now, as an award-winning registered dietitian nutritionist, Jamie is closing that gap and empowering women to thrive after surgery.
Listen in to hear Jamie’s top protein hacks for busy people, her secret to busting through plateaus (spoiler: it’s about adding more, not less!), and why the restrictive post-op diet isn’t meant to last forever. She explains how to transition into a sustainable way of eating while embracing empathy and understanding throughout the weight loss journey.
References
Connect with Jamie:
Website: https://thesleeveddietitian.com/
(Use code “drmatthea” for $20 off the $99/month TRIBE membership program)
Instagram: @thesleeveddietitian
Tiktok: @thesleeveddietitian
Book: The Easy Way Out: Why Bariatrics Isn't Cheating Obesity, It's Treating It
Audio Stamps01:27 - Dr. Rentea's guest, Jamie Mills, also known as “The Sleeved Dietitian”, shares her background as a registered dietitian specializing in bariatrics.
05:30 - We hear some of the top nutritional challenges that patients face after weight loss surgery.
12:35 - Jamie shares her best protein suggestions, highlighting quick, high-quality options to help patients meet their nutritional needs.
15:35 - Jamie emphasizes that meal planning doesn't have to be complicated or time-consuming and shares simple, prep-ahead options for busy people.
21:27 - Jamie shares her secret to busting a plateau and reminds us that the goal isn’t always about losing weight.
30:35 - Losing weight isn’t the magic fix—it takes compassion, support, and inner work to tackle the deeper struggles that stick around, even when the weight is gone.
35:40 - Jamie and Dr. Rentea highlight the need for empathy and understanding in the weight loss journey, emphasizing that obesity is a chronic disease, not a failure
37:55 - Jamie discusses the backlash and judgment faced when openly sharing about starting GLP-1 medication, particularly from within the bariatric community.
QuotesThese are all from Jamie:
“What I realized through having weight loss surgery was there's just not a lot
The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.
If you're on social media, you're likely familiar with the constant stream of ads for weight loss products and health supplements promising quick fixes. In this episode, I tackle a listener's concerns about plant-based peptides claiming to rival GLP-1 medications, breaking down how to tell the difference between legitimate, science-backed treatments and predatory scams targeting those struggling with obesity. Learn how to spot red flags, make informed choices, and build a health team that genuinely supports your goals.
Plus, with the holiday season in full swing, I'll share simple, effective strategies to break the stress cycle and find moments of calm amid the chaos. Tune in for expert tips on cutting through the noise, making empowered decisions, and enjoying a stress-free holiday season!
ExerciseDeep breathingPositive social interactionLaughterAffectionCryingCreative expression
References
View all of Dr. Rentea’s podcast resources here: https://www.renteaclinic.com/blog
Burnout and How to Complete the Stress Cycle - Unlocking Us with Brené Brown
Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski
Mini Course: The Top 5 Mistakes That People Make When Starting a GLP 1
7 ways to break the stress cycle:
Audio Stamps
00:28 - With holiday stress in full swing, Dr. Rentea shares seven insights from Drs. Emily and Amelia Nagoski on how to complete the stress cycle and manage stress effectively.
08:20 - Dr. Rentea explains how her mini course, The Top 5 Mistakes People Make When Starting a GLP 1, can help at any stage of your health journey.
11:54 - Dr. Rentea dives into a listener question about the rise of weight-loss claims around supplements and "plant-based peptides" marketed to mimic GLP-1 medications.
18:30 - Choosing the right health program or support group is deeply personal, and it's essential to choose one that feels supportive, aligns with your needs, and involves collaborative guidance from trusted professionals.
Quotes
“You need to turn to people that you trust that are helping you with your medical care and get their thoughts.”
“Talk to your doctor. That's the reason we exist. It's to help you navigate this stuff.”
“When you have a chronic medical condition, it's very socially isolating. You feel very alone. It can lead to a lot of shame and depression. And oftentimes, being in a group can be very helpful.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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We all hear the success stories, but what we rarely get to see is the journey behind them—the small tweaks and big mindset shifts that make lasting health changes possible. In today’s episode, we have the amazing Meg, a current patient of mine, who’s been on an incredible journey over the past year. Meg was already healthy, but she’s gone above and beyond to maintain her muscle, tweak her routine, and keep pushing forward. It’s not just about losing weight—it’s about maintaining and improving health for the long haul.
Meg shares her firsthand experience on what’s truly been a game changer for her: the powerful role of protein and fiber in her diet, and how small changes have made a big difference in her progress. She discusses the importance of maintaining muscle mass, especially as we age, and the mindset shift necessary to stay consistent, even when progress feels slow.
Tune in for an honest, down-to-earth conversation filled with practical tips from Meg’s journey, like how to balance your nutrition and workouts for sustainable results, and why focusing on the long-term picture really makes all the difference.
References
hardCORE On The Floor
InBody Scale
Audio Stamps
01:20 - Dr. Rentea’s patient, Meg, shares her background and explains how she found Dr. Rentea's practice during a time of personal struggle.
06:07 - Meg explains how focusing on protein and fiber intake has transformed her approach to nutrition, making it more sustainable.
14:55 - We hear the importance of patience and consistency, reminding us that progress, even when it’s slow, is still progress.
17:45 - Meg highlights the importance of tracking muscle mass, not just weight, using tools like the InBody scale, to ensure long-term health and maintain muscle, especially as we age.
22:18 - Meg shares her top tips for those looking to begin or stay on track with their journey.
Quotes
“Especially after menopause hit, I was hungry constantly and no matter how much I ate, I just never seemed to be satisfied.” - Meg
"When our physiology is off, it doesn’t matter how much knowledge we have in our head—we can’t overcome it." - Dr. Rentea
“You have to find a pattern of living that works for you.” - Meg
“One of the things I think about is how I'll feel if I don't exercise. And so in the morning, I might grumble for a second, but I always think of that post exercise feeling.” - Meg
“If you're out there listening and you're not doing anything, imagine if you thought, ‘Hey, can I do 30 minutes once a week?’, you will get places. You will.” - Dr. Rentea
“I have done it all ways but Sunday to lose weight. And this is working. Protein and fiber.” - MegThe April 30/30 round is open for enrollment now! CLICK HERE to register.
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I recently tuned into a podcast with Jillian Michaels—the trainer from The Biggest Loser (possibly one of the most problematic shows to ever grace TV). I listened as she doubled down on the same old narrative: weight loss is all about motivation, eating less, and moving more. It was frustrating, especially because two respected physicians in the obesity medicine community were trying to bring a more evidence-based approach to the conversation, but it was falling on deaf ears.
As research continues to reveal, chronic obesity is a complex condition that differs significantly from simple weight management. It’s clear that it’s time to move beyond these outdated beliefs and focus on the science shaping our understanding of obesity today. In this episode, we'll explore the latest scientific research on obesity, including how metabolic and hormonal responses to weight loss differ for those with chronic obesity, as well as the benefits of GLP-1s and GIPs that go far beyond weight loss alone.
References
Hinte, L.C., Castellano-Castillo, D., Ghosh, A. et al. Adipose tissue retains an epigenetic memory of obesity after weight loss. Nature (2024).
Audio Stamps
02:38 - Dr. Rentea critiques Jillian Michaels’ outdated stance on obesity as a chronic condition, and emphasizes the importance of evolving with current science in understanding obesity and its treatments.
07:56 - Dr. Rentea discusses the growing body of evidence showing that GLP-1 medications offer numerous health benefits beyond weight loss, including improvements in various metabolic and cardiovascular conditions.
10:49 - We learn how GLP-1 medications help protect the cardiac system by improving endothelial function, reducing blood pressure, and lowering inflammation and cholesterol.
13:20 - It’s becoming increasingly difficult to ignore the wide-ranging health improvements these medications offer beyond just weight loss.
Quotes
“I believe radically different right now than what I did five, six years ago. Every single year I'm learning new things.”
“The biggest question I always get asked from people is, ‘When I lose the weight, am I good? Can I then just go on with my life?’ and I always say, ‘It's a chronic medical condition, meaning it's there for life. We can manage it, we don't have a cure.’”
“It's been an explosion recently of updates from long term trials and new trials that are showing ever increasing benefits of GLP-1s and GIPs.”
“It's never been about shapeshifting. It's never been about what size you are. It's really always about health. And this is a hard shift because most people are just obsessed with what the scale number is.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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At a recent business conference, there was one quote that really struck me: "Your biggest competitor is always the status quo." This idea hit home because it applies so much to our health—the status quo is what keeps us stuck in old patterns, and unless we actively work to change, we’ll stay right where we are.
In today’s episode, I’ll be sharing the strategies I use with my patients to break free from that cycle, from habit stacking to small, achievable steps that lead to big results. Plus, I’ll dive into the fascinating findings from the Surmount trial on tirzepatide, which offer encouraging news for those who may not experience rapid weight loss at first. If you’re ready to take charge of your health and move beyond the status quo, this episode is for you!
References
The Top 5 Mistakes That People Make When Starting a GLP-1
Audio Stamps
00:38 - Dr. Rentea highlights the status quo as a key barrier to progress in both health and business, stressing the need to challenge it for meaningful change.
03:18 - Using habit stacking and 1% upgrades help Dr. Rentea’s patients break free from ruts and challenge the status quo in their health routines.
05:00 - We learn the findings from the Surmount trial on early weight loss responses to tirzepatide.
08:35 - Dr. Rentea highlights that weight loss varies for everyone and stresses the importance of focusing on health improvements over quick results.
10:53 - Dr. Rentea shares her mini course on GLP-1 use, offering resources, recipes, and live Q&A calls, with a Black Friday special that includes the Blood Sugar Mastermind as a bonus!
Quotes
“The biggest competitor is always the status quo.”
“To say, ‘The status quo of how I'm doing it might not be optimal, I want to do it a different way’ requires a huge amount of energy and a huge amount of thought process change.”
“The status quo wins unless you really work on these things.”
“The same things usually run on autopilot. To get out of it is going to take some effort, some intentionality, setting some goals differently, making reminders…there's going to have to be something that breaks that for you.”
“Everyone has this fallacy of, ‘I need to lose this big percentage’ all the time.’”
“I have a patient that is losing about two pounds per month, has done this over a two year period, and is just getting absolutely incredible results.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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As the holiday season draws near, it's a time of excitement, connection, and celebration—but it also comes with its own set of challenges, especially when you’re trying to prioritize your health. Between family gatherings, changes in routine, and an abundance of food, finding balance can feel more difficult than ever. But it doesn’t have to be that way.
In this episode, I share three practical tips to help you stay on track with your health during the holiday season—or any time of year when food is plentiful and routines are disrupted. These strategies are ones I’ve learned over the years, and I hope they’ll be just as helpful for you. My goal is for you to fully enjoy the season while making simple, intentional choices that support your health. Whether you’re navigating a family holiday or any event with lots of food, these tips will help you feel confident and in control.
References
Ep. 89: No, It’s Not Okay to Comment on My Weight (+ How to Respond When It Happens)
Audio Stamps
00:53 - This episode isn’t just for the holidays—it’s for any occasion where food is plentiful, helping you stay mindful and in control.
01:44 - Dr. Rentea reminds us that we have the choice to respond to triggering comments in a way that feels right for us and shares a listener's thoughtful alternative.
03:23 - Tip #1 for the holidays: Identifying small ways to regain control.
06:07 - Tip #2 for the holidays: How to decide what’s truly 'worth it' for you when it comes to holiday foods.
08:35 - Tip #3: ‘Planning for magic’ by including foods that make you feel great throughout the day.
09:04 - Dr. Rentea recommends focusing on one or two simple habits to help you feel great during the holidays.
11:12 - Dr. Rentea shares how the holiday season is a time of gratitude for her, and takes a moment to thank her listeners, coaching clients, and clinic community.
Quotes
“It's important for us to remember that we always have some level of control.”
“The two things that I always do, no matter what, no matter where I am, I take a walk in the morning and I drink my water.”
“What are the things that actually move the needle the most for me daily? Usually it's only one or two that if you do those things, you're still going to be set. And there's no reason why, on a holiday day, you still can't get those things done.”
“I want you to plan for magic.”
“Whenever we head into the holiday time, it’s really a time of gratitude for me.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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As more people explore new approaches to health and weight management, intermittent fasting has become a popular option. From time-restricted eating to alternate-day fasting, the idea seems simple enough: limit eating to a set window, and you’ll likely eat less overall. But for many—especially those dealing with Binge Eating Disorder (BED) or binge tendencies—the reality often looks quite different.
If it hasn’t worked for you, it’s not you who failed; it’s the method that’s failed you. In this episode, I’m diving into when and why intermittent fasting can fall short. Tune in to learn why it may not be the best choice for everyone—and discover more balanced, sustainable ways to nourish your body and find peace with food.
References
The Top 5 Mistakes That People Make When Starting a GLP-1
Audio Stamps
00:29 - Dr. Rentea explains what intermittent fasting is and how she sees it backfire for those with binge eating tendencies.
03:14 - While some feel energized by intermittent fasting, it often leads to unhealthy eating patterns and poor results.
09:33 - The ‘all-or-nothing’ mindset can lead to stricter eating patterns, like shifting from 16:8 fasting to alternate-day fasting, causing a loss of control on eating days.
12:58 - Dr. Rentea encourages you to assess whether your current eating strategy feels sustainable and beneficial.
Quotes
“If you are someone that at times really wants to eat larger quantities of food and you might have an ‘all-or-nothing’ side of you where you go from ‘I have to eat perfectly’ and then ‘I want to eat all the things’, intermittent fasting is not going to be your friend.”
“One of the biggest things that I work on when people have binge eating disorder, it's creating balance throughout the day for them so that their blood sugars can stay stable.”
“The best thing that's ever going to happen to some of you is just going to be to have cookies every day.”
“The goal is not zero. The goal is less often, and the goal is that you have a plan for what to do afterward. A lot of you have no aftercare plan for when you have a binge, and that is the thing that's killing you.”
“The most loving thing you can do after a binge the next day is to just go ahead and have your normal breakfast.”
“Be willing to change it up as often as you need to, to keep figuring out what works, to keep getting yourself results, to be willing to change things up at different stages in your life.”
“The cliff that every woman falls off is during perimenopause and menopause. What worked before doesn't work anymore.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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In my work, I’m always supporting people on their journey to better metabolic health, and it’s fascinating how new themes emerge each week. This week, I noticed many patients getting caught up in what I call the “vocal minority.” These are the people who share their extreme results with medications—often loudly and visibly—leading others to feel like their own experiences are "less than." This comparison can leave them discouraged and dissatisfied with their progress, as they measure themselves against these atypical stories.
In this episode, I discuss how comparing ourselves to the vocal minority can derail our progress. Instead of fixating on extreme results, I invite you to focus on your unique health journey. I'll share real patient stories that highlight steady, meaningful progress and offer practical strategies for setting realistic expectations and achieving attainable goals. Tune in for tips on shifting your mindset, empowering your health journey, and surrounding yourself with positive influences. Don’t let the noise drown out your success—join me to discover how to prioritize what truly matters!
References
Body Weight Percentage Reduction = (Weight Lost ÷ Starting Weight) × 100
Audio Stamps
00:30 - Dr. Rentea urges listeners to focus on their unique health journeys rather than comparing themselves to the few with extreme, atypical results.
03:52 - Dr. Rentea reflects on a patient’s steady progress, emphasizing the importance of focusing on real, personal health gains instead of comparing to unrealistic portrayals online.
06:40 - Dr. Rentea shares data on weight loss expectations with certain medications, urging patients to focus on realistic, evidence-based goals and consult their physician to track healthy progress.
09:45 - We learn how successful patients adapt to their health journeys by creating practical solutions, staying flexible, and continuously finding ways to incorporate healthy habits into their busy lives.
14:55 - We hear Dr. Rentea’s top tip for stopping comparison from weighing you down and affecting progress.
21:20 - Dr. Rentea shares an update about the January round of The 30/30 Program.
Quotes
“Comparison is just the biggest killer.”
“They get so much attention. They are so vocal. Yet they are the minority.”
“Why am I obsessed with you not comparing? Because you lose sight of all the amazing things you can do for yourself.”
“If you have achieved a total of a 5 percent body weight reduction, it is working for you.”
“I would really recommend over time that instead of looking at pounds lost, you look at total body weight loss percentage.”
“There is no, ‘I hit the jackpot, get the answer, and then never again have to think about this.’”
“Stop following people that make you feel horrible about yourself. You should feel uplifted with who you're following.”The April 30/30 round is open for enrollment now! CLICK HERE to register.
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Are you frustrated with the sky-high costs of GLP-1 medications in the U.S.? You’re not alone. While many countries offer these life-changing treatments at a fraction of the price, Americans are left grappling with hefty out-of-pocket expenses that can hinder their ability to live healthy, fulfilling lives. In this episode, we sit down with Kim Carlos, host of the Plus SideZ podcast, who is on a mission to change that.
Kim opens up about her lifelong battle with weight and the impactful experience that motivated her to travel to Washington, D.C., and advocate for affordable access to GLP-1s at a Senate HELP Committee hearing. Tune in to learn how you can get loud, be part of the movement for accessible healthcare, and join the conversation to make a difference!
References
ABC Nightline InterviewVote for Anthem Awards by Oct 31st!
The Plus SideZ: Cracking the Obesity Code selected in Health - Best Influencer Collaboration: View Anthem Community Voice Category
The Plus SideZ: Cracking the Obesity Code selected in Health - Community Space: View Anthem Community Voice Category
Podcast:YouTube
Website
Apple Podcasts
Spotify
Audio Stamps
01:39 - Today’s guest, Kim Carlos, host of “The Plus SideZ” podcast, shares her personal struggles with weight since childhood and the life-changing impact of GLP-1 medications in managing her condition.
21:35 - Kim highlights Bernie Sanders' acknowledgment of obesity's burden on the healthcare system, praises GLP-1 meds for reversing obesity rates, and advocates for wider access.
36:15 - Kim highlights the need for community engagement in addressing obesity as a chronic condition and encourages sharing resources to challenge misconceptions about medication accessibility.
Quotes
“Why is the United States paying so much for medication and the rest of the world is not?” - Kim Carlos
“I don't feel like in society or in the media we are hearing a lot of language outside of our doctors and creators on Tik TOK, that obesity is a disease. It is a chronic disease. There's no cure for it.” - Kim Carlos
“Right now, diet culture is dying a beautiful death. And I love it because there are actual solutions to these problems now, and there haven't been before. I just want everybody to have access.” - Kim CarlosThe April 30/30 round is open for enrollment now! CLICK HERE to register.
- Visa fler
