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Ever wonder why a bad night's sleep sends you straight for the sweets and salty snacks? It's not a willpower problem, it's biology. In this episode, Lisa Oldson, MD breaks down the research on how short sleep changes your hormones, your brain's reward centers, and your cravings, using her own imperfect bedtime routine as the case study. She also shares five science-backed changes you can start tonight to improve your sleep and ultimately, your weight.  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.  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. 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.

Retatrutide, the "Triple G" (GLP-1, GIP, glucagon receptor agonist) weight loss medication, has been generating buzz for years, but when will it actually be FDA approved? In this episode, Lisa Oldson, MD breaks down the real timeline based on Eli Lilly's latest announcements, including the difference between the obesity and diabetes submission tracks, what standard versus priority FDA review could mean for approval dates, and why compounded versions of retatrutide are not the real thing. She also shares an update on the latest phase 3 data, walks through a patient's real struggle with a Zepbound plateau while waiting for retatrutide to arrive, and offers this week's Next Best Action for anyone stuck between a current medication and a future one. 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.  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. 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.

Do you skip breakfast, eat carefully all day, and then find yourself wide awake at midnight raiding the kitchen? You might have Night Eating Syndrome (NES), a real, diagnosable condition that shifts your eating clock out of sync with your sleep clock. In this episode, Lisa Oldson, MD breaks down what NES actually is, how it's different from sleepwalking-related eating, how doctors diagnose it, and why it so often leads to weight gain over time. Through the story of a real patient, Andrea, who lived with undiagnosed NES for many years, you'll learn the surprising research behind this condition and the treatments, medication, therapy, and simple relaxation techniques, that can finally break the cycle. 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.  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. 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.

Metformin has been a first-line diabetes medication for decades, but lately it's become known for two other things: as an off-label add-on for weight loss, and as a buzzy "longevity drug." Lisa Oldson, MD breaks down how she actually uses metformin in her practice as an adjunct for patients with prediabetes who are plateauing on GLP-1 medications, what the real weight loss data shows (and doesn't), the safety profile you should know about, and whether or not the popular longevity claims are running ahead of the actual science.  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.  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. 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.

"I'm addicted to sugar." "Once I start, I can't stop." If you've ever said something like this, you're not exaggerating, and you're not alone. In this episode, Dr. Lisa Oldson breaks down the real science behind food addiction: why it mirrors substance use disorders, why it's still missing from the DSM-5, and what the Yale Food Addiction Scale tells us. She covers the latest research connecting ultra-processed foods, brain reward pathways, and even GLP-1 medications, then walks through what evidence-based treatment looks like, from cognitive behavioral therapy to harm-reduction approaches. If you've ever wondered whether your relationship with certain foods is more than a willpower problem, this episode gives you the science, the tools, and a next best action to start with. 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.  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. 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.

Do you assume that some goals, like exercise, healthy eating, or building a new habit, are reserved for people who are naturally good at them? In this episode, Lisa Oldson, MD shares a moment from a high school cross country meet that changed the way she thinks about confidence, effort, and lasting change. Drawing on research from psychologists Albert Bandura and Carol Dweck, and grit researcher Angela Duckworth, she breaks down why showing up imperfectly, again and again, builds more self-belief than natural talent ever could. Whether you're working on weight loss, starting an exercise routine, or trying something completely unrelated to health, you'll learn why progress doesn't have to look graceful to count, and how changing the way you talk to yourself about effort can change your long-term results. Tune in for practical, science-backed strategies for building confidence, sticking with new habits, and supporting better health and longevity, one imperfect rep at a time. 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.  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. 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.

If you've ever stood in the back row of a family photo, worn the same "safe" outfit to hide your body, or offered to be the photographer just so you don't have to be in the picture, this episode is for you. Lisa Oldson, MD breaks down a well documented psychology finding called the spotlight effect, research showing we all dramatically overestimate how closely other people are watching and judging us. She also digs into internalized weight stigma, and why you can know, intellectually, that the people around you aren't judging your weight, while still feeling shame show up in your body anyway. Using a patient's story that many women will recognize in themselves, this episode makes the case that weight loss isn't a requirement for being loved, seen, or valued by the people already in your life.  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.  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. 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.

Non-scale victories prove your healthy habits are working, even when the number on the scale refuses to move. In this episode, Lisa Oldson, MD explains why the scale is almost always the last thing to change, not the first, and why relying on it alone can make you feel like you're failing even when you're succeeding. Drawing on research from Karl Weick on small wins and Teresa Amabile and Steven Kramer's work on The Progress Principle, plus a real client's list of tracked non-scale victories, Dr. Oldson shows why celebrating small, visible wins is essential to weight loss motivation and long-term success. The episode also introduces glimmer notes, a practice for capturing and holding onto the kind things people say to you. Backed by research on negativity bias and the Gottmans' 5:1 ratio findings from marriage research, this segment explains why we're wired to forget compliments and remember criticism, and what to do about it. Listeners leave with two concrete practices, a non-scale victory list and a glimmer list, to help build weight loss motivation and confidence that doesn't depend on the number on the scale. 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.  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. 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.

Not all weight loss medications are created equal, and picking the right one isn't as simple as choosing whatever's trending. In this episode, Lisa Oldson, MD walks through the framework she uses in her practice to decide which weight loss medication is right for each patient. She starts with other health conditions like sleep apnea, heart disease, diabetes, migraines, and fatty liver disease, then moves through safety considerations, cost, and how much weight loss someone actually needs. Whether someone prefers a shot or a pill is always a consideration. Using a real patient case, Dr. Lisa breaks down how GLP-1 medications like Zepbound (tirzepatide) and Wegovy (semaglutide), and other meds (like Qsymia and Foundayo) get matched to the right person. She also explains why medication for excess weight is legitimate, evidence-based chronic disease treatment, and not "cheating." This medication episode wouldn't be complete without an update on retatrutide, the "Triple G," next-generation medication making headlines with over 28% weight loss in recent trials. Grab the free worksheet that goes with this episode: https://www.smartweightlosscoaching.com/smart-weight-loss-coaching-podcast-worksheet-170 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.  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. 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.

Weight loss myths don't just slow you down, they can quietly sabotage the habits that actually work. In this episode, board-certified weight loss medicine specialist Lisa Oldson, MD wraps up her top 10 weight loss myths series with five more beliefs she hears often in her practice, and what the research really says about each one. In this episode, you'll learn: Why willpower and motivation aren't the missing ingredients for weight loss (and what to build instead)Why protein powder and supplements aren't the weight loss shortcut the marketing promisesWhy using weight loss medication isn't "cheating," and how it actually works with your biologyWhy talking to yourself like a drill sergeant backfires, and what the research on self-compassion shows insteadWhy "life goes back to normal" after weight loss is one of the most costly myths of all, and what maintenance really requires This is part 2 of a 2-part series on the top 10 weight loss myths. If you missed part 1, go back and listen to myths 1 through 5 on calories, dieting, fat, exercise, and patience. 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.  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. 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.

Weight loss myths are everywhere, and most of them sound completely reasonable, which is exactly why they're so hard to shake. In this episode, board-certified weight loss medicine specialist Lisa Oldson, MD busts the first five weight loss myths she hears most often in her practice, backed by real research, not diet culture folklore. In this episode, you'll learn: Why "calories in vs. calories out" is missing a huge piece of the puzzle (and what a 2019 NIH study on ultra-processed food proves about it)Why there's no single "best" diet for weight loss, according to a major Stanford-led clinical trialWhy fear of fat is misguided, and which high fat foods actually support heart health and weight managementWhy exercise isn't the weight loss silver bullet you think it is (and what it's actually essential for)Why "it's not working" is often the wrong conclusion when weight loss feels slow This is part 1 of a 2-part series on the top 10 weight loss myths. Come back next week for myths 6 through 10, covering motivation, protein powder, weight loss medication, self-talk, and life after weight loss. 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.  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. 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.

Have you ever felt like everyone else has weight loss figured out...except you? In this episode, Dr. Lisa Oldson introduces the fascinating psychological concept of belonging uncertainty, the tendency to wonder if you truly belong when you're trying something new. Whether you've joined a gym, started a healthy eating plan, or are working to build better habits, these feelings can create unnecessary stress that makes weight loss and healthy behavior change even harder. You'll learn: What belonging uncertainty is and why almost everyone experiences itHow it can quietly increase stress and undermine healthy habitsWhy feeling like you don't belong is not evidence that you don't belongFour practical strategies to build confidence, reduce self-doubt, and stay consistent with your weight loss and health goalsIf you've ever felt like an imposter on your health journey, this episode will help you reframe those thoughts and keep moving forward with confidence. 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.  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. 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.

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 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.  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. 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.

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 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.  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. 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.

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.  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. 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.