If the first thing you think about when trying to lose weight is everything you can't have, this episode is for you. Dr. Lisa Oldson introduces one of her favorite mindset shifts for sustainable weight loss: Add Before You Subtract. Instead of leading with restriction, deprivation, and a list of forbidden foods, Dr. Lisa explains why focusing first on adding more protein, fiber-rich fruits & vegetables, and whole foods is not only more effective, it's backed by science.

You'll learn how the "crowding out" effect works, why restriction-first thinking triggers your brain's scarcity response, and how a simple abundance mindset can transform your relationship with food.

If you're tired of white knuckling your way through diets that don't last and leave you feeling deprived, this episode will show you a SMARTER and more sustainable path forward for weight loss and better health.

Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.

We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.

Also…We’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you improve your health, live longer, healthier, and lose weight the SMART way!

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Is calorie counting sabotaging your weight loss? New research says you're missing something big. In this episode, Dr. Lisa Oldson breaks down a newly published randomized controlled trial that challenges the "eat less, move more" approach to weight loss once and for all.

Dr. Oldson shares what she observed early in her career about why calorie restriction alone almost never leads to lasting results, and what the science actually says about sustainable weight loss. Spoiler: it has a lot more to do with stress hormones, sleep, self-compassion, and community than it does with counting calories.

You'll learn:

• Why calorie restriction triggers hunger hormones that work against your weight loss efforts
• How chronic stress and elevated cortisol drive weight gain and abdominal fat
• What a new study from Brazil reveals about the power of mindfulness, behavioral support, and community in producing better outcomes than a low-calorie diet alone
• Why low adherence to calorie-restricted diets isn't a willpower problem, it's a biology problem
• The questions to ask about any weight loss program to know if it will actually work long-term

If you've ever felt like you were doing everything right and still not losing weight, or losing it and gaining it right back, this episode is for you.

Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.

We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.

Also…We’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you improve your health, live longer, healthier, and lose weight the SMART way!

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Why do you order pizza, pour a glass of wine, or reach for chocolate or chips when you’re not actually hungry?

It may not be about willpower. And it may not even be about food.

In this episode, Lisa Oldson, MD explains how distress tolerance, your ability to sit with uncomfortable emotions without immediately trying to escape them, may be the missing link in sustainable weight loss and healthy habit change.

Drawing from research in Dialectical Behavior Therapy (DBT) and Acceptance & Commitment Therapy (ACT), Dr. Oldson walks you through how increasing psychological flexibility can reduce impulsive eating, late-night snacking, emotional eating, and even binge behaviors.

You’ll learn:

• What distress tolerance really is (and what it’s not)
• Why cravings are often about emotional discomfort, not hunger
• How urge surfing works to reduce impulsive eating
• A simple 5-minute daily practice to build emotional endurance
• How to use TIP skills to calm your nervous system during intense cravings
• Why delaying a binge by even 5 minutes is meaningful progress
• What real improvement looks like (hint: not perfection)

If you feel like you “know what to do” but struggle to actually do it, this episode will help you understand why, and give you practical tools to finally make healthy habits stick.

Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.

We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.

Also…We’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you improve your health, live longer, healthier, and lose weight the SMART way!

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.