Are you frustrated by conflicting weight loss advice? Tired of hearing about miracle diets and quick fixes that never seem to work? Get ready for a conversation that cuts through the noise and gets to the heart of weight management.

In this episode, we're diving deep into the science of energy balance with Dr. Keith Frayn, Emeritus Professor of Human Metabolism at the University of Oxford. Dr. Frayn brings decades of research experience and a refreshingly clear perspective to one of the most confusing topics in nutrition: How do we really lose weight and keep it off?

With his latest book "A Calorie is a Calorie," Dr. Frayn challenges popular myths and provides a scientifically grounded approach to understanding weight management that goes beyond simple diet trends. Prepare to have your assumptions challenged and gain insights that could transform your approach to health and nutrition.

• Why "calories in, calories out" isn't as simple as it sounds
• Why our bodies are still evolutionarily wired to defend against starvation
• Metabolism and weight gain myths
• How modern environment influences our ability to maintain a healthy weight
• The role of physical activity beyond just burning calories
• Insights into new weight loss medications and their potential limitations
• Why precision nutrition might not be the magic solution we're hoping for

• Book: "A Calorie is a Calorie: The Inescapable Science that Controls Our Body Weight" by Dr. Keith Frayn

America's eating habits are on report card day, and the results are in. While we've made some progress in areas like cutting back on sugary drinks, the overall picture shows we still have a long way to go. Less than 2% of Americans are eating what researchers consider an "ideal diet" - a number that might shock even the most optimistic nutrition experts.

In this episode, Holly and Jim analyze a major 20-year nutrition study that tracked how Americans have been eating since 1999. They break down where we're succeeding, where we're failing, and most importantly, what practical changes could help move the needle on our national diet. As they dive into the complexities of our food environment, you'll discover why some nutrition improvements have been easier to achieve than others.

During National Nutrition Month, there's no better time to check in on how we're really doing. No judgment, no extremes – just an honest look at where we stand and what small changes could make a significant difference.

• Why cutting back on sugary drinks has been one of America's biggest nutrition wins
• The surprising reason why veggies and fiber remain so stubbornly low in our diets
• How ultra-processed foods fit into the nutrition conversation (the answer isn't black and white)
• Why chefs might be the secret weapon in our battle to eat more vegetables
• The critical connection between physical activity and what makes a diet "ideal"
• How portion size and energy density influence weight management more than many realize
• The one food Holly would "ban" if she absolutely had to pick something
• Dark chocolate and popcorn: "junk foods" that might not deserve their bad reputation
• Simple changes that could make a big impact on your nutrition report card

In today's digital age, health tech is everywhere. Smartwatches, fitness trackers, and apps promise to revolutionize weight management—but do they actually work? Which ones are worth your time and money? And with AI tools becoming increasingly sophisticated, how might they change the weight loss landscape?

Join Holly and Jim as they speak with Dr. Deborah Tate, a pioneering researcher in digital health interventions from the University of North Carolina Chapel Hill. With decades of experience studying how technology can help people lose weight and keep it off, Dr. Tate shares evidence-based insights on which digital tools actually deliver results and how to use them effectively.

• The surprising truth about how accurate your fitness tracker really is (and why tracking trends matters more than exact numbers)
• Why apps with human support lead to significantly better weight loss outcomes than fully automated programs
• How AI and large language models are creating personalized weight management experiences that adapt to your unique situation
• The simple ChatGPT prompt that instantly generates personalized, calorie-specific meal ideas using ingredients you already have
• Why some people abandon their apps when struggling—exactly when they need support most
• How digital tools might complement GLP-1 medications for sustainable weight management
• The red flags to watch for when evaluating whether a weight loss app is science-based or just a gimmick

Childhood obesity rates have skyrocketed in recent decades, transforming from a rare condition to a national health crisis. But what's behind this alarming trend, and how can we protect our children's health? Understanding the causes and consequences of pediatric obesity is crucial for parents, educators, and healthcare providers alike.

Join Holly and Jim as they welcome Thomas Robinson, a leading expert in pediatric obesity and professor at Stanford University. As director of the Center for Healthy Weight, Dr. Robinson brings decades of experience transforming how we understand and treat childhood obesity. Together, they explore the complex factors driving this epidemic and share practical strategies that families can implement immediately to help children maintain a healthy weight.

• The shocking statistics revealing how childhood obesity has quadrupled since the 1980s
• Why "growing out of it" is a dangerous myth most parents shouldn't count on
• The surprising connection between screen time and weight gain in children
• How parents can discuss weight with their children without damaging self-esteem
• The simple home environment changes that make healthy choices easier for kids
• Why "no screens in bedrooms" might be one of the most important family rules
• What science reveals about the role of new weight loss medications for children
• The powerful mindset interventions that can transform a child's relationship with food and activity
• How schools could revolutionize children's health (if properly supported)
• The unexpected way parental behavior influences children's weight more than words

• Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity
• Screen Media Exposure and Obesity in Children and Adolescents
• Healthy, Hunger-Free Kids Act of 2010

Are you curious about the life-changing effects of weight loss medications? Many people wonder what it's really like to use these powerful new drugs that have transformed the weight loss landscape. What does it feel like to take them? How much weight can you lose? Most importantly, what happens to your mind and your life beyond just the numbers on the scale?

Join Holly and Jim as they interview Maggie, who has lost 100 pounds over three years using GLP-1 medications. Maggie's candid story reveals both the physical changes and the profound emotional and mental shifts that accompanied her weight loss journey. You'll discover how she approached her transformation with a mindset focused on health rather than just weight loss and why this perspective made all the difference.

• The unexpected mental clarity that comes when "food noise" disappears
• Why a 4-year timeline for significant weight loss may be more sustainable than quick results
• How physical posture changes in unexpected ways during extensive weight loss
• The critical shift from viewing weight loss as a "diet" to embracing it as a "health journey"
• Why giving yourself grace during setbacks may be the key to long-term success
• The surprising social changes that occur as you transform your body and mind
• What happens when you temporarily stop taking weight loss medications
• The debate about whether to stay on these medications long-term

Weight loss medications have dramatically transformed obesity treatment, but there's a surprising trend emerging: many patients who find success on these drugs are stopping them. Why? And what happens next?

Join Holly and Jim as they welcome Dr. Tim Garvey, endocrinologist and Professor of Nutrition and Medicine at UAB, to explore this fascinating paradox. As one of the world's leading experts on weight loss medications who has been involved in clinical trials for both current and next-generation drugs, Dr. Garvey offers insights into why these medications work, why patients discontinue them, and what the future holds for obesity treatment.

Whether you're considering weight loss medications, already taking them, or simply interested in the evolving science of obesity treatment, this episode reveals the complex reality behind today's most talked-about weight management tools and the importance of thinking beyond just weight loss.

• Why these new medications represent a "landmark in the history of medicine" comparable to insulin and penicillin
• The surprising reasons patients stop taking medications that successfully help them lose weight
• What happens to your body when you discontinue weight loss medications
• Why losing "too much weight" can sometimes create unexpected health challenges
• How the medications work—and why they're not "fixing" obesity permanently
• The critical differences between weight loss and weight maintenance medications
• Why many physicians aren't prepared to help patients develop long-term strategies
• The unexpected side effects discovered through clinical trials that nobody anticipated
• What future weight loss medications might look like and how they could change treatment

Have you ever had a burning question about weight loss that you were too embarrassed to ask? Those nagging doubts and confusing contradictions that make you wonder if you're doing something wrong? You're not alone.

In this episode, Holly and Jim tackle the real, unfiltered questions about weight loss that people are often afraid to ask out loud. From mysterious plateaus to stress eating, and yes, even that awkward question about whether sex counts as exercise – they're breaking down the science behind these common confusions with their signature no-BS approach. You'll discover why your body sometimes seems to work against you and, more importantly, what you can actually do about it.

Discussed on the episode:

• Why the scale seems to drop so fast at first, then frustratingly slows down
• The truth about whether your friend really can "eat whatever they want"
• What actually happens to your body when you have that weekend "slip-up"
• The real deal with weight loss medications like Ozempic and Wegovy
• Why stress sends you straight to the cookie jar (and what to do about it)
• The surprising science behind late-night eating
• Whether counting calories is really all that matters
• That awkward question about sex and calorie burning (spoiler: don't cancel your gym membership)
• How alcohol affects your body's fat-burning abilities

Food noise - those persistent thoughts about food that seem to run on an endless loop - has become a hot topic in weight management, especially with the rise of new medications. But what exactly is food noise, and why does it matter for your weight loss journey?

Join Holly and Jim as they dive deep into this topic with Dr. Corby Martin from the Pennington Biomedical Research Center. As a leading expert in ingested behavior and weight management, Dr. Martin has developed the first scientific way to measure food noise - a breakthrough that could transform how we understand and treat problematic eating patterns.

• What food noise really is and why it's different from cravings or hunger
• Why your environment might be "speaking" to you more than you realize
• The unexpected relationship between what you eat and your food-related thoughts
• How lifestyle changes could quiet those persistent food thoughts (even without medication)
• The potential downsides of completely eliminating food noise
• Why your microbiome might be influencing your food choices more than you think
• Real answers to listener questions about sleep, fasting, and appetite
• Simple, actionable steps you can take today to manage food noise

• Development and validation of the Food Noise Questionnaire