Weight Loss And ...

You’ve done it. You’ve lost the weight. But then something shifts. The hunger gets louder. Food becomes more tempting. The scale starts creeping back up. You’re doing everything right, yet your body seems to be fighting you at every turn. If this sounds familiar, you’re not alone, and more importantly, it’s not your fault.The truth is, after weight loss, your body launches a powerful biological response designed to bring that weight back. It’s not about willpower or discipline. It’s about survival mechanisms that were built for a world without grocery stores on every corner. Understanding what’s actually happening inside your body after weight loss changes everything from how you approach maintenance to how you talk to yourself when things get hard.Join Holly and Jim as they sit down with Dr. Paul MacLean, one of the world’s leading experts on the biology of weight regain. You’ll discover why keeping weight off requires completely different strategies than losing it, what your metabolism is really doing after weight loss, and the science-backed tools that can help you succeed long-term despite your biology working against you.Discussed on the episode:The powerful rubber band analogy that explains why your body fights to regain weightWhat’s really happening at the cellular level when you lose weight (and why it persists)Why the speed of weight loss may matter less than you thinkThe controversial truth about whether metabolic adaptation ever goes awayOne scientist’s personal journey with weight struggle and GLP-1 medicationsThe myth about starting with a “clean slate” after weight loss

You’ve heard it everywhere: “You can’t outrun a bad diet.” Or maybe it’s “Exercise doesn’t matter for weight loss.” Or wait, is it “Just lift weights and you’ll be fine”? The conflicting advice is enough to make anyone throw their hands up in frustration. What if the real answer isn’t choosing between diet and exercise, but understanding how they work together?Join Holly and Jim as they sit down with Robert Ross, one of the rare researchers who has spent over three decades studying both sides of the equation. Ross is a professor in the School of Kinesiology and Health Studies at Queen’s University in Ontario, Canada, and he’s led groundbreaking research on how exercise, diet, and body fat interact, especially that stubborn visceral fat that drives metabolic disease. His work has shaped clinical guidelines and challenged long-held assumptions about weight loss. You’ll discover why the bathroom scale might be lying to you, what your belt buckle reveals that the scale doesn’t, and why being a “non-responder” to exercise might be a myth.Get ready for a conversation that will fundamentally change how you think about managing your weight, whether you’re considering GLP-1 medications, struggling to keep weight off, or just trying to figure out if you should be doing cardio or lifting weights.Discussed on the episode:Why the bathroom scale has done more harm than good in obesity managementThe belt buckle test that reveals more than any scale ever couldWhat happens to visceral fat when you exercise without losing weightThe truth about exercise “compensation”: Do you really eat more when you work out?Why 5% weight loss being “clinically meaningful” might be the wrong message.How cardiorespiratory fitness protects your health even if you have obesityThe intensity question: Does working harder actually matter for fat loss?What we’re losing (literally) when we only focus on GLP-1 medicationsThe myth of exercise “non-responders” and what the data really showsWhy resistance exercise becomes critical as we ageThe one simple movement activity Ross recommends if you only have 10 minutes.

Writing a book isn’t just about putting words on a page. It’s about translating decades of research into something that can actually change lives. After two years of late-night rewrites, deleted chapters, and countless debates over how to explain complex science in simple terms, Holly and Jim are finally ready to pull back the curtain on their new book, Losing the Weight Loss Meds.This episode is different. Instead of diving into weight loss science, Holly and Jim are taking you behind the scenes of their creative process. You’ll hear about the “messy middle” of writing, the chapters they rewrote twenty times, and the moment they realized this book needed to exist now. More importantly, you’ll discover why weight loss maintenance, once the “opposite of sexy,” has suddenly become the most critical challenge facing millions of people.If you’ve ever wondered what it takes to create a science-based guide that works in real life, or if you’re curious about the future of weight management in America, this conversation will give you a front-row seat to both the struggles and the breakthroughs that shaped this groundbreaking book.Discussed on the episode:The surprising moment Holly realized weight loss maintenance was finally having its day.Why don't half of the people stay on weight loss medications for even a yearThe three profiles that help you identify which strategies you need mostThe framework that turns scientific principles into plays you can actually useWhat happens to our country if we win (or lose) the weight maintenance gameThe vulnerable truth about putting your life’s work out into a noisy worldResources Mentioned:weightwisdom.com - Order Losing the Weight Loss Meds, access free resources, and sign up for the January 7th live Zoom Masterclass with Holly and Jim

2026 is about to bring a massive surge of people starting GLP-1 medications. Maybe you're one of them. These powerful drugs can deliver incredible weight loss results, but here's what nobody talks about: starting the wrong way can cost you muscle, money, and momentum before you even get going.Most people unknowingly sabotage their success, not because they're doing something wrong, but because no one taught them how to start smart. The difference between struggling and thriving on GLP-1s often comes down to avoiding a handful of critical mistakes in those first few weeks and months.Join Holly and Jim as they reveal the 10 biggest mistakes people make when starting GLP-1 medications and exactly what to do instead. Whether you're about to start your first dose or helping someone else navigate their journey, this episode is your insider roadmap to setting yourself up for the best possible results and avoiding the pitfalls that derail so many others.Discussed on the episode:Why doing it alone could be the costliest mistake you makeThe surprising problem of eating too little on GLP-1s (and why it backfires)When you should start exercising and why waiting is a mistakeThe one thing most people ignore until it's too late (hint: it's not about food)How fast is too fast when losing weight on these medicationsThe simple percentage formula for pacing your weight loss perfectlyWhy body composition matters more than the number on the scaleThe nutrient deficiencies showing up in GLP-1 users and how to prevent themWhat to do differently if you already know you don't want to stay on the meds foreverHolly's personal concern about starting a GLP-1 (even as an expert)Resources mentioned:Download their free guide at www.weightwisdom.com

Ever wonder why you lose weight everywhere except where you actually want to? Or why your body seems to have "favorite spots" for storing fat? It's not in your head, and it's not random.Join Holly and Jim as they sit down with Dr. Mike Jensen, one of the world's leading experts on body fat distribution from the Mayo Clinic. His groundbreaking research has revolutionized how doctors understand fat, revealing that where your body stores it matters just as much as how much you have. You'll discover why some fat depots are actually protective while others signal metabolic trouble, and most surprisingly, what you can actually do about it.This conversation will change how you think about your body. From the simple "pinch test" that reveals your visceral fat status to the unexpected truth about hip and thigh fat being beneficial, Dr. Jensen shares insights that could transform your approach to weight management and metabolic health.Discussed on the episode:The surprising reason why having fat on your hips and thighs is actually good for your healthA simple at-home test to determine if you have dangerous visceral fat (hint: it involves pinching)Why two people with identical weight can have completely opposite health risksThe "fall guy" theory that explains why visceral fat accumulates in the first placeWhat happens to your fat distribution as you age (and why elderly people often have thin limbs)The one type of exercise that may specifically target visceral fatWhy liposuction doesn't improve metabolic health despite removing 20+ pounds of fatThe concerning truth about GLP-1 medications and what happens when people stop taking themHow stress response styles (fight vs. freeze) may determine where you store fatThe easiest habit change that reliably reduces visceral fat