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.

Tired of following diet plans that work temporarily but never stick? In this episode, Lisa Oldson, MD explains why she doesn't give clients a specific menu or meal plan, and why that's actually better for long-term weight loss success. Drawing on research about habit formation, dietary adherence, and incremental change, Dr. Lisa shares why personalized, gradual modifications to your current eating habits are more sustainable than radical diet overhauls. Learn how small, manageable changes compound over time to create lasting transformation without the yo-yo dieting cycle. Discover the science behind why the best diet is the one you'll actually stick to, and get practical strategies for building your own sustainable eating system based on foods you already like and eat.

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 low-carb better than low-fat? Should you be eating 120 grams of protein a day? The internet says yes, but the science says it's not that simple. In this episode, Dr. Lisa Oldson digs into Dr. Kevin Hall's groundbreaking NIH research to explain why your macro ratio matters far less than you think. The real key to weight loss? The quality of the food on your plate; not the ratio of macros in it. Plus, Dr. Lisa shares why she's never counted her own macros, what to know if you're on a GLP-1 medication, and how to find your NBA, your next best action, without overhauling your entire life.

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.

Discover the powerful connection between weight loss, exercise, and cancer risk. Dr. Lisa Oldson breaks down the latest research showing how intentional weight loss, whether through lifestyle changes, GLP-1 medications, or bariatric surgery, can significantly reduce your risk of 13 different types of cancer. Learn why exercise is one of the most effective tools for both preventing cancer and improving outcomes after diagnosis, with reductions in recurrence rates of up to 48%. This episode empowers you with five actionable strategies you can implement today to lower your cancer risk and lengthen your health span.

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.

Have you already abandoned your New Year's Resolution? No judgement! You're not alone. New Year's resolutions often fail because they feel like obligations rather than invitations. In this episode, a month after the new year, Lisa Oldson, MD shares why choosing a single word to guide your year, especially the word PRACTICE, can transform your approach to weight loss and building healthier habits. Drawing from her own experience learning Argentine tango, sports psychology research, and Malcolm Gladwell's 10,000-hour rule, she explains why healthy habits are skills that require deliberate practice, patience, and repetition. If your resolution has already fallen by the wayside, this episode offers a fresh start with a more sustainable, compassionate approach to weight loss, longevity, and better health.

You'll learn:

• Why resolutions fail by February, and why a word of the year is a better option.
• The 10,000-hour rule and deliberate practice.
• How to create healthy habits.
• Why don't elite athletes give up when they get off track?
• PRACTICE as your word for 2026.

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.

Ready for a game-changer? In today's episode, Dr. Lisa shares eye-opening insights about how even that casual glass of wine with dinner might be holding you back from your weight loss goals. She also delivers the latest science about the impact of even light social drinking on your risk for cancer. But here's the good news, you're about to learn exactly what to do about it! Discover the latest research on alcohol's real impact on your body and brain, plus practical, science-backed strategies from experts like Anna Lembke, James Clear, and Charles Duhigg that actually work for breaking the drinking habit (no judgment, just solutions!). You'll learn about habit loops, brilliant self-binding techniques, and how a simple one-month reset like Dry January, Dry July, or Sober October can rewire your brain's reward pathways. Whether you're a weekend wine lover or a daily drinker looking to cut back, this episode will empower you with the knowledge and tools to make lasting change.

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.