The supplement aisle seems to promise everything: rapid fat burning, appetite suppression, effortless weight loss. With billions of dollars spent annually and 60% of Americans taking supplements regularly, the questions are endless. Do they actually work? Are they safe? And how do you separate the science from the marketing hype?

Join Holly and Jim as they tackle the complex world of weight loss supplements with one of the nation's leading experts. You'll discover why the supplement industry operates so differently from pharmaceuticals, what the research really says about popular ingredients, and how to make informed decisions in a marketplace flooded with big promises but limited oversight.

Their guest, Dr. Paul Coates, spent nearly two decades as director of the NIH Office of Dietary Supplements, where he guided national research priorities and consumer education. He served as president of the American Society for Nutrition and is the lead editor of the Encyclopedia of Dietary Supplements. If anyone can cut through the confusion, it's Paul.

Discussed on the episode:

• The surprising statistic about how many Americans use supplements daily
• Why studying supplement combinations creates an almost impossible research challenge
• The red flags to watch for when companies cite "research" to support their products
• How the regulatory framework for supplements differs dramatically from prescription drugs
• The cautionary tale of ephedra and what it teaches us about "natural" ingredients
• Which supplements have enough research to show modest promise for weight management
• Why expecting huge results from supplements sets you up for disappointment
• The importance of discussing supplement use with your healthcare provider
• How to spot products that may contain unlisted ingredients or inaccurate dosing
• Real-world advice on whether it's worth trying supplements and where to start safely

Resources Mentioned:

NIH Office of Dietary Supplements: https://ods.od.nih.gov/

You've got questions. Lots of them. And if you've been trying to lose weight or keep it off, chances are you've Googled these same burning questions at 11 p.m., desperately searching for answers that actually make sense.

From "Do I really have to give up bread?" to "What do I do when the scale isn't moving?" - these are the questions that keep showing up in Holly and Jim's clinics, programs, emails, and even chance encounters at the grocery store. The questions that make you laugh, make you think, and the ones you're probably too embarrassed to ask out loud but secretly wonder about every day.

Join Holly and Jim as they count down the top 10 most frequently asked weight loss questions, delivering science-backed answers that cut through the confusion. You'll discover why some popular beliefs might be holding you back, learn when to trust your body's signals, and find out which "golden rule" of weight loss might actually be more flexible than you think. Plus, they reveal the number one question that stumps people the most - and why the answer might completely change how you think about success.

Discussed on the episode:

• Why weighing yourself daily might be the key to long-term success (and how to do it without letting the number ruin your day)
• The surprising truth about whether you need to focus on diet or exercise first
• Why the breakfast debate isn't as black and white as you've been told
• The real story behind carbs and whether they're truly the enemy
• Whether you can enjoy alcohol and still reach your weight goals
• The truth about the "fat-burning zone" at the gym and why you might be overthinking it
• What to do when you hit that inevitable plateau (and why it's not a sign of failure)
• The psychology behind emotional eating and practical strategies to break the cycle
• Why weight loss and weight maintenance require completely different skill sets
• The mindset shift that transforms weight regain from failure to part of the process

Resources Mentioned:

• Weight Loss And… Episode 73: https://weightlossand.com/can-you-drink-alcohol-and-still-lose-weight
• Weight Loss And… Episode 94: https://weightlossand.com/willpower-wont-save-you-but-these-10-things-will

"I just need more willpower." If you've ever said this to yourself, you're not alone. It's one of the most common beliefs in weight loss: that success comes down to having iron-clad self-control and the ability to resist every temptation that comes your way.

But what if willpower isn't the secret weapon you think it is? What if, depending on it, is actually setting you up for failure? Holly and Jim are about to shatter one of the biggest myths in weight management and show you a completely different path to lasting success.

Join them as they reveal why willpower is overrated and share the top 10 strategies that matter far more than white-knuckling your way through cravings. You'll discover science-backed alternatives that successful people use instead of relying on mental muscle alone, and why these approaches are not only more effective, but also more sustainable for the long haul.

Discussed on the episode:

• Why willpower works like a muscle (and why that's actually a problem)
• The two times of day when your self-control is strongest and weakest
• How successful weight maintainers from the National Weight Control Registry really think about willpower
• The "Perfect Polly" vs "Too Special Sarah" profiles, which extreme are you?
• Why your workout clothes belong in your office (Jim's clever routine revealed)
• The mind-body connection breakthrough that's changing everything
• Holly's chip catastrophe story: when strong willpower completely backfired
• The boundary conversation technique for handling sabotaging environments
• Why taking back your power is really a mindset shift
• The #1 alternative to willpower that replaces it entirely

Resources Mentioned:

• Weight Loss And… Episode 19: https://weightlossand.com/reigniting-your-weight-loss-motivation-strategies-for-a-sustainable-journey
• Weight Loss And… Episode 11: https://www.weightlossand.com/the-seven-secrets-of-weight-loss-success/
• Weight Loss And… Episode 76: https://www.weightlossand.com/why-mind-state-is-the-key-to-weight-loss-maintenance/

I just love food too much. It's one of the most common excuses people give for not starting their weight loss journey. But what if loving food could actually be your secret weapon?

Join Holly and Jim as they welcome David Page, the Emmy-winning creator of Diners, Drive-Ins, and Dives and host of the Culinary Characters Unlocked podcast. David has built his entire career around celebrating incredible food, yet he's managed to lose over 80 pounds without sacrificing his passion for eating. His story will completely change your thinking about the relationship between food and weight loss success.

You'll discover how a diabetes scare became the catalyst for lasting change, why David chose to stay on GLP-1 medications long-term, and his brilliant strategy for transforming beloved high-calorie dishes into healthier versions that still deliver on flavor. This conversation is packed with practical tips, honest vulnerability, and proof that you don't have to choose between loving food and loving your health.

Discussed on the episode:

• The diabetes diagnosis that finally scared David into action (and why previous attempts had failed)
• How GLP-1 medications changed his relationship with food without killing his joy for eating
• The strategy that lets you keep your favorite food while losing weight
• What David believes plays a bigger role in weight struggles than most doctors admit
• The mindset shift that sustains long-term success
• How to handle inevitable slip-ups without derailing your entire journey
• The surprising reason David ignores traditional cardio advice (and what he does instead)
• Why volume eaters need different strategies than naturally thin people
• David's method for recreating classic comfort foods with a fraction of the calories
• The role of a specialized endocrinologist and nutritionist in his transformation
• How chefs are bridging the gap between healthy and delicious food

Resources Mentioned:

• "The Third Plate" book by Dan Barber
• Culinary Characters Unlocked podcast

GLP1 medications have revolutionized weight loss, helping millions achieve results they've struggled to reach for years. These powerful tools have changed the obesity treatment landscape in ways we never imagined possible. But here's what might shock you: even with these game-changing medications, many people unknowingly sabotage their own success.

The truth is, having access to effective weight loss medication is only half the battle. The other half? Knowing how to use these tools strategically and avoiding the common pitfalls that can derail your progress. Whether you're currently taking GLP1s, considering them, or planning your exit strategy, the mistakes people make are surprisingly predictable and completely preventable.

Join Holly and Jim as they reveal the 10 most critical mistakes people make with GLP1 medications. You'll discover the hidden traps that can undermine your success while you're on the medication, and the dangerous oversights that lead to rapid weight regain when you stop. This episode could be the difference between temporary results and lasting transformation.

Discussed on the episode:

• The biggest misconception that turns powerful weight loss medication into a dead end
• Why focusing only on eating less while on GLP1s sets you up for future failure
• The critical body composition mistake that makes weight regain almost inevitable
• How to bulletproof your mindset before appetite and food noise return with a vengeance
• The planning mistake that leaves most people completely unprepared for life after medication
• Why stopping GLP1s without support almost always leads to weight regain (and the data proves it)
• The "appetite rebound" phenomenon and why willpower alone won't save you
• The metabolism mistake that keeps your body stuck in weight regain mode
• How to recognize if weight is creeping back, and the detective work that can save your progress
• The mindset shift that transforms medication from a temporary fix to a lasting lifestyle change

Fall is here, and with it comes one of the most challenging seasons for maintaining your weight loss progress. Shorter days, comfort food cravings, endless holiday gatherings, and disrupted routines create what Holly and Jim call "the perfect storm for weight gain." But what if this season didn't have to mean falling behind?

Instead of throwing in the towel until January, you can use this time to actually move forward. The science shows that people typically gain 1-3 pounds during the fall and holiday season – and most never lose it. Over five years, that's 15 pounds of creeping weight gain that could have been prevented.

Join Holly and Jim as they reveal the top 10 pitfalls that sabotage your progress during fall, along with research-backed "power plays" to counter each one. You'll discover how to fall forward instead of falling behind, setting yourself up to roll into winter ahead of the game rather than playing catch-up come January.

Discussed on the episode:

• Why 15-20 minutes less daily movement in the fall creates a biological cascade that affects your brain chemistry
• The "comfort food overload" phenomenon and strategic cozy swaps that satisfy cravings with fewer calories
• How holiday creep, starting in September, can add hundreds of extra calories daily without you noticing
• The mood-food connection: why darker days trigger mac and cheese cravings and what to do about it
• Why the "wait until January" mindset costs you more than just a few pounds
• The hidden weight gain that sweater season masks, and why your "fall pants" are crucial feedback tools
• How travel and tailgates disrupt structured eating patterns and increase calorie intake by 14-25%
• The sugar season cycle that creates dopamine-driven wanting loops, keeping you reaching for more
• Why sleep deprivation during busy fall schedules can boost cravings by up to 30%
• How packed schedules crowd out self-care and raise cortisol levels that promote weight gain
• Strategic approaches to enjoying holiday foods without losing momentum
• Whether it's realistic to lose weight during the fall or if maintenance is a better goal
• Workplace survival tactics for constant candy and treat temptations

Think you know everything about working out? Most people hit the gym with good intentions, but miss a critical piece of the puzzle that could be sabotaging their results. The order you do your exercises, the type of resistance training you choose, and even how you think about protein could be the difference between building functional strength and just going through the motions.

Join Holly and Jim as they welcome Professor Robin Daly from Deakin University in Melbourne, Australia. Robin holds the chair in Exercise and Aging and has made it his mission to prove that the right kind of exercise isn't just good for your muscles, it's essential for your bones, brain, and longevity. His research has been cited over 12,000 times, but more importantly, he's creating real-world programs that people actually stick with.

With the rise of GLP-1 medications causing dramatic weight loss, there's growing concern about muscle loss during the process. Robin breaks down what's really happening when people lose weight rapidly and reveals why the traditional approach to protein might be missing the mark entirely.

Discussed on the episode:

• The inspirational mindset shift that makes resistance training feel less like work
• When "exercise snacking" could revolutionize your daily routine
• The surprising truth about protein hype and what really builds muscle
• Why doing cardio first might be sabotaging your strength gains
• The muscle loss crisis with GLP-1 medications and what it means for your future health
• How to design resistance exercises that actually improve your daily function
• The one thing that matters more than the size of your muscles
• Why 80 is the perfect age to start resistance training (plus the study that proves it)
• The simple equipment-free approach that works as well as expensive gym machines

When you're losing weight, you probably think about dropping dress sizes, improving blood sugar, or reducing joint pain. But what if some popular weight loss approaches could actually be setting you up for broken bones later in life? It's a connection most people never make and one that could change how you think about your weight loss journey.

This hidden risk becomes even more important as new weight loss medications help people achieve dramatic results. While losing 30+ pounds can transform your health in countless positive ways, there's a conversation happening between your bones and your weight that you've probably never heard about. The surprising truth? Even moderate weight loss of just 6-9% can significantly increase your risk for fractures.

Join Holly and Jim as they sit down with Dr. Sue Shapses, Professor of Nutritional Sciences at Rutgers University and a leading expert on the relationship between weight loss and bone health. For over 30 years, Sue has been uncovering how our weight loss strategies affect skeletal strength and long-term bone function. Her research reveals why people with obesity might have denser bones that are actually weaker and what you can do to protect yourself during weight loss.

Discussed on the episode:

• The shocking discovery about bone quality in people with obesity that challenges everything doctors thought they knew
• Why successful weight loss can increase fracture risk by 39% and what defines "successful" in this context
• The surprising reason your body actually decreases calcium absorption during weight loss (hint: it's not what you'd expect)
• Whether clinicians prescribing new weight loss medications should monitor bone density
• The three key factors that create a "bone health trifecta" and why two of them have nothing to do with weight
• Why getting a DEXA scan during active weight loss might be a waste of money
• The specific amounts of calcium, vitamin D, and protein that can help protect your bones during weight loss
• How high-fat diets might compromise bone health in ways that go beyond weight gain
• The parallel between muscle and bone that's changing how researchers approach both fields
• Real listener questions answered: Should a 45-year-old on GLP-1 medication get a DEXA scan now?