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In this New Year edition of Your Friday Five, we’re talking about the ONE strategy that consistently transforms my patients’ nutrition—and my own. Winter is here, the days are darker, and this is the time of year when energy dips and cravings rise. Instead of fighting it, let’s set you up to feel better from the inside out.

In today’s episode, I walk you through my simple “2 protein + 2 fiber” system that keeps your meals effortless, balanced, and ready when you need them—not after hunger hits. I share exactly how I prep my fridge, the card-stock list I keep posted, and the easy breakfast, lunch, dinner, and snack combos that make nutrition feel doable (even on your busiest weeks).

You’ll also hear how to grab my free “Prepared” PDF and the lentil red sauce (“Steve”) recipe, plus how to comment on social to get them sent straight to your DMs.

This episode is all about real-life support—not perfection. When you have go-to meals ready, you give yourself a fighting chance for better energy, better mood, and better consistency as you move into the year.

Links:
→ Note I miss-spoke on the episode and it's comment "sauce", not Steve, to get the red sauce recipe. Also not instead of ground beef I use a can of pre-cooked lentils. Comment “Sauce” on the this post to get the full PDF
→ Comment “Prepared” to get the ideas for the 2 protein and fiber concept

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

In this special end-of-year episode, I'm doing something I've never done before: slowing down to reflect on the moments, lessons, and people who shaped this year—and sharing a glimpse of what's coming in 2026.

From the evolution of the 30/30 community and the launch of new programs to personal growth, nervous system work, and learning how to protect my own energy, this episode is an honest look at how the year changed me as both a physician and a person.

I also walk through the big themes I'm feeling pulled toward next and end with a heartfelt gratitude list that reminded me just how grateful I am for the village that makes any of this possible

If you've been part of this community in any way, this episode is my thank-you letter to you. (And if you're curious about what's coming in 2026, stick around!)

Ways to work with me:

The 30/30 Program // Season 1 Behind the Curtain // Season 2 Behind the Curtain

Beyond the Scale (A 30/30 Retreat) // Clinician Social Accelerator // The Body Intelligence Blueprint

Audio Stamps

00:28 - Reflecting on 2025's guiding words: connection and calm after an overwhelming 2024

02:23 - Three rounds of 30/30 showed how people thrive with community and accountability

04:33 - Behind the Curtain podcast launch and 21 incredible podcast guests this year covering addiction, grief, ADHD, skin health, and more

11:16 - Building the Social Media Accelerator and Female Founders Accelerator to help other physicians grow strong, independent practices

13:07 - Learning to regulate energy through intentional family time, emotional eating work, sound baths, and prioritizing whole-based foods

15:20 - What's coming in 2026: in-person retreats, genetics work, and more focused programming

19:28 - Gratitude list: A heartfelt thank you to the extensive village that makes this work possible

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

In this year-end episode, I’m sharing the top five lessons that transformed my own health—and the health of so many patients I’ve worked with. These weren’t quick fixes or resolutions that fizzled out in February. These were identity-level shifts that changed how I eat, move, think, and show up for myself.

You’ll hear about how my tastes evolved (yes, your palate really can change), how movement became a true non-negotiable, why structure creates more freedom—not less—and the mindset practices that kept me anchored during the busiest seasons. I also share the patterns I’ve seen repeatedly in patients navigating GLP-1 medications, metabolic healing, emotional eating, and long-term weight management.

This episode wraps the year with grounded wisdom, compassion, and tools you can start using today.

In This Episode, You’ll Learn:

• Why your taste buds genuinely change over time—and how to create the conditions for that shift.
• The identity shift that makes daily movement automatic (and non-negotiable).
• How simple routines and structure actually reduce stress, emotional eating, and evening overeating.
• The mindset training required to maintain weight loss and navigate busy seasons with less friction.
• The role of community and support in sustaining long-term behavior change.
• Why building momentum—not perfection—was the biggest theme in both my life and my patients’ successes this year.

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

The holidays are something I look forward to every year. It’s a beautiful time spent coming together with friends and family in celebration. But there will always be certain challenges that come with the changes in environment, routine, etc. And It can be really hard to figure out how to navigate these get-togethers and support yourself and your health at the same time.

I offer my three biggest tips in this episode to help you navigate the holiday season and still come out on top with your health. These are things that I have learned over the years and found to be personally helpful, and I hope you can take something away from these as well. I want you to be able to have a fulfilling holiday season full of everything you enjoy, while still finding ways to incorporate habits and options for yourself that support your health.

Click here to listen to Episode 18 - Balancing Blood Sugar to Curb Cravings

Audio Stamps

02:18 - Dr. Rentea introduces her three biggest tips for tackling the holidays and still feeling great

02:26 - We learn about merging supportive habits from our daily routine into our holiday events in a healthy way

03:34 - Dr. Rentea shares some info on how to celebrate and support your own health simultaneously, including contributing healthy foods that you love at gatherings

06:05 - Dr. Rentea explains the importance of having a re-entry plan

12:00 - Dr. Rentea shares a bonus tip: the importance of regaining balance when your routine gets thrown off

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Tired of staring into the fridge exhausted, hungry, and out of ideas?

Enter Brooke Simonson, a nutrition and mindset coach who specialises in helping busy women eat well without the all-or-nothing approach. She supports my clinic every month through group calls and my 30/30 Program, so she sees firsthand what people are up against (and what actually works in the thick of real life).

We cover simple, practical tools you can use straight away, including her weekly high-protein lunch rotation, the “home menu” strategy to reduce decision fatigue, fibre go-tos that actually help, and a quick label-check hack for choosing higher-protein, higher-fibre foods at the grocery store. Hit play to simplify meal prep and feel confident you’re eating well, even on the most chaotic days!

References

Connect with Brooke:

Website

Instagram

TikTok

The 30/30 Program

Audio Stamps

01:04 - Meet Brooke Simonson, nutrition coach and mindset expert who helps clients break the crash diet cycle.

04:36 - The genius high-protein lunch rotation that eliminates decision fatigue on busy days.

11:24 - Why creating a personal menu solves the "I don't know what to eat" panic.

14:25 - Brooke's go-to foods for hitting protein and fiber goals effortlessly.

21:20 - How to make one meal work for the whole family without becoming a short-order cook.

23:10 - How to eat well during your busiest seasons without relying on takeout or processed foods.

32:06 - Simple tricks for identifying the most nutrient-dense foods at the grocery store.

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

This week’s Friday Five tackles a question many women quietly wonder about:
“What should I expect if I restart Mounjaro after pregnancy and breastfeeding?”

Whether you paused your GLP-1 for pregnancy, breastfeeding, or simply life circumstances, coming back to it after many months brings up a lot of unknowns. In this episode, I break down what typically happens, what we actually know from emerging research, and most importantly—why postpartum women need close, compassionate medical support.

Inside the episode, we explore:

1. What current guidelines say about GLP-1s, pregnancy, and breastfeeding

The traditional recommendation is stopping GLP-1s two months before trying to conceive and waiting until you’re done breastfeeding to restart.
But I also share a recent small study looking at semaglutide and its transfer into breast milk—and what that means (and doesn’t mean) for real-life decisions.

2. Why restarting after long-term use often looks different

If you were previously on Mounjaro for 6–24 months, your body typically:

• tolerates the medication more easily
• can often titrate up more quickly
• experiences fewer early side effects
  Some of this is physiologic, some behavioral—because you’ve already learned hydration, fiber strategies, and the day-after-injection do’s and don’ts.

3. The postpartum period is the “fourth trimester”—and it changes everything

Exhaustion, unpredictable schedules, stress, hormones, sleep deprivation… postpartum is not just a season. It’s a vulnerable season.
This is why you should never “go cowboy alone” when restarting medication.
A skilled clinician helps prevent:

• excessive restriction
• metabolic overwhelm
• worsening mood
• tipping into depression or anxiety
• extreme titration that backfires

4. How ongoing support during pregnancy impacts your restart

I share examples from my own clinic:
Some women stay with me through pregnancy—not for weight loss, but for structure, nutrition support, and a stable relationship with food.
Those women often find it much easier to restart postpartum because they never disconnected from caring for their bodies.

5. The good news: most women feel relief when they restart

Once medically cleared and supported, many women say:

• their appetite becomes manageable again
• their mental load decreases
• their urges and cravings quiet down
• they finally feel like they have help

And that’s the whole point: to feel supported, not stressed.

If you’re in this season, I’m rooting for both your health and your baby’s health. Postpartum is not a time to go it alone, and you deserve expert guidance every step of the way.

I hope this episode gives you clarity, comfort,

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

As the year wraps up, many people are about to lose coverage for their weight-loss medications… yet most have no plan for what happens next.

That uncertainty alone can set the stage for weight cycling, and that’s where things get tough on your metabolic health. In this episode, I break down exactly what weight cycling does to your body, why planning ahead with your medical team is essential, and the steps you can take now to stay steady through coverage changes. If you're facing a coverage change or simply want to protect your metabolic health long-term, this episode gives you a clear path forward.

Audio Stamps

01:34 – Why weight cycling is harmful and the importance of planning ahead if you're losing medication coverage.

02:20 – How calorie restriction triggers significant metabolic slowdown and why your body fights weight loss.

03:55 – The real health consequences of weight cycling beyond just the number on the scale.

06:35 – Why building muscle mass first can be more important than immediate weight loss for long-term success.

07:39 – Strategies for transitioning between therapies to maintain metabolic stability and avoid weight regain.

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

This week’s Friday Five brings you inside a phrase that’s been echoing through my mind lately: delay, don’t deny. (here is a video where I talk about this experience)
It’s a simple strategy I’ve used for years in the clinic—and in my own life—but today I’m breaking down why it works and the science that makes it powerful.

I tell the real-life story of walking past my favorite bakery, spotting the rare chocolate donut, and making a very intentional decision:
Yes, I’m going to have it… but not yet.

Inside this short episode, we explore:

1. Why “delay, don’t deny” keeps your metabolism stable

Putting protein + fiber into your system before a treat dramatically changes the blood sugar curve.
A blunted rise = fewer cravings, fewer urges, and a calmer body afterward.

2. How your hunger hormone reacts to restriction (this will surprise you)

Research shows that even thinking you’re about to restrict increases ghrelin—the hormone that tells you you’re hungry.
Translation:
Telling yourself “I can’t have that” makes you want it more.

3. Why this approach breaks the urge-driven eating cycle

A pause—even 10–30 minutes—creates just enough space between the emotion and the action.
You still have full permission to eat the food; it’s simply not dictating the timing.

4. What balanced first meals look like in real life

I walk you through exactly what I ate: spinach, cucumbers, cottage cheese, Greek yogurt with ranch, all tucked into little silicone molds. Nothing fancy—just quick, nourishing, and ready.

5. How to create your own “fast-action foods” list

This part is crucial.
A fridge list takes the guesswork out of what to reach for when you’re ravenous and tempted to go straight for the pantry.
Greek yogurt, cottage cheese, eggs, fruit, veggies—simple staples that are always there to stabilize your system.

If you ever find yourself walking through the door starving, tempted to eat whatever is closest, try this approach:

Delay, don’t deny. Nourish first. Pause. Reassess. Then decide.

Over time, this leads to totally different eating patterns—and a calmer, more predictable body.

Have an amazing weekend. Let me know how “delay, don’t deny” goes for you.
See you Monday.

All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast.

If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.

Support the show