Episode 03: Mindfulness, Weight Loss, and Preventing Regain

In this episode, Alex and Rich engage with Dr. Megan Pietrucha to explore the intersection of mindfulness, weight loss, and mental health. They discuss the definition of mindfulness, its application in sports and everyday life, and the importance of self-compassion in overcoming judgment and shame. The conversation also delves into practical mindfulness techniques and how they can enhance performance and emotional regulation.

In this conversation, we explore the intricate relationship between mindfulness, self-compassion, and emotional eating. They discuss the challenges of adopting a kinder approach to oneself, particularly in the context of food and exercise. The discussion delves into the neuroscience behind mindfulness practices, emphasizing the importance of letting go of rigid rules and fostering trust in one's decisions. The raisin exercise is highlighted as a practical tool for enhancing mindfulness in eating, ultimately leading to greater emotional resilience and improved relationships with food and body image.

The 4-Week Mindfulness Workshop:
https://transformationweightcontrol.com/our-webinars-exercise-classes/

Eating Mindfully by Susan Alberts, Lilian Cheung, Dsc RD

Mindless Eating by Brian Wansink

A Guide to Rational Living by Albert Ellis, Robert A. Harper, and Melvin Powers

Megan’s website: https://www.drpietrucha.com/

Rich Weil: rich@transformationweightcontrol.com
www.transformationweightcontrol.com

For the video version of this podcast, visit: https://www.youtube.com/@TransformationWeightControl/videos

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In this episode, Rich discusses the significance of small movements in burning calories and how they can contribute to weight loss over time. He shares various studies that highlight the impact of everyday activities on caloric expenditure and introduces a simple walking program to help individuals incorporate more movement into their daily lives. Additionally, he emphasizes the importance of self-efficacy in achieving behavior change and maintaining a healthy lifestyle.

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In this episode of the Transformation Weight Control Podcast, hosts Rich Weil and Alex Tushinsky welcome Dr. Russell Rising, a nutrition and exercise physiologist.

They discuss the importance of understanding caloric needs, metabolism, and the science behind weight loss. Dr. Rising explains the function of room calorimeters, the difference between fat and carbohydrate energy storage, and the significance of resting metabolic rate. The conversation emphasizes the need for accurate measurements in metabolic testing and the common misconceptions surrounding weight fluctuations. In this conversation, the speakers discuss methods for estimating caloric needs at home, focusing on the Mifflin equation and its reliability. They explore the concept of resting energy expenditure and how to calculate total daily energy expenditure for effective weight management. The discussion also covers the importance of understanding caloric content in food, the inaccuracies of food labels, and the role of bomb calorimetry in measuring calories. Finally, they emphasize the need for personalized approaches to weight loss and the significance of monitoring body weight to assess caloric intake accuracy. In this conversation, Rich Weil, M.Ed., CDE, and Russell Rising discuss various aspects of weight loss, including the common misconceptions about caloric estimation, the importance of consulting registered dietitians, and the myths surrounding exercise and fat burning. They emphasize the significance of enjoyable physical activities and the basics of diet and exercise for sustainable weight loss. The discussion also touches on the role of GLP-1 medications and the importance of lifestyle changes in achieving long-term health goals. In this conversation, Rich Weil, M.Ed., CDE, and Russell Rising discuss the success of lifestyle change programs, emphasizing the importance of community support and individualized approaches to weight loss. They explore the challenges of chronic diseases and the need for ongoing support, as well as the impact of misinformation in health. The discussion highlights the value of experience in clinical practice and the significance of communication in dietary changes, particularly in relationships where dietary preferences may differ.

BMR Calculator: https://www.calculator.net/bmr-calculator.html
Slides: https://transformationweightcontrol.com/wp-content/uploads/2025/05/ep-02-Russell-Rising.pdf

In this episode of the Transformation Weight Control podcast, hosts Rich Weil and Alex Tushinsky discuss the complexities of weight loss management, emphasizing that obesity is a chronic disease rather than a personal failing.

Rich shares his extensive background in exercise physiology and diabetes education, highlighting the importance of community support and scientific understanding in achieving sustainable weight control.

The conversation also touches on the role of medications in weight management, the significance of mindfulness, and the need for a holistic approach to health and wellness. The podcast aims to empower listeners with knowledge and support as they navigate their weight loss journeys.

The guys discuss the transformative journey of personal growth, emphasizing the importance of recovery in fitness, resilience, and self-compassion in weight management. They explore how integrating scientific insights into everyday health practices can lead to long-term success. The conversation also highlights the significance of community engagement and the commitment to providing ongoing support for individuals seeking to improve their health.

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