Think you know everything about working out? Most people hit the gym with good intentions, but miss a critical piece of the puzzle that could be sabotaging their results. The order you do your exercises, the type of resistance training you choose, and even how you think about protein could be the difference between building functional strength and just going through the motions.

Join Holly and Jim as they welcome Professor Robin Daly from Deakin University in Melbourne, Australia. Robin holds the chair in Exercise and Aging and has made it his mission to prove that the right kind of exercise isn't just good for your muscles, it's essential for your bones, brain, and longevity. His research has been cited over 12,000 times, but more importantly, he's creating real-world programs that people actually stick with.

With the rise of GLP-1 medications causing dramatic weight loss, there's growing concern about muscle loss during the process. Robin breaks down what's really happening when people lose weight rapidly and reveals why the traditional approach to protein might be missing the mark entirely.

• The inspirational mindset shift that makes resistance training feel less like work
• When "exercise snacking" could revolutionize your daily routine
• The surprising truth about protein hype and what really builds muscle
• Why doing cardio first might be sabotaging your strength gains
• The muscle loss crisis with GLP-1 medications and what it means for your future health
• How to design resistance exercises that actually improve your daily function
• The one thing that matters more than the size of your muscles
• Why 80 is the perfect age to start resistance training (plus the study that proves it)
• The simple equipment-free approach that works as well as expensive gym machines

When you're losing weight, you probably think about dropping dress sizes, improving blood sugar, or reducing joint pain. But what if some popular weight loss approaches could actually be setting you up for broken bones later in life? It's a connection most people never make and one that could change how you think about your weight loss journey.

This hidden risk becomes even more important as new weight loss medications help people achieve dramatic results. While losing 30+ pounds can transform your health in countless positive ways, there's a conversation happening between your bones and your weight that you've probably never heard about. The surprising truth? Even moderate weight loss of just 6-9% can significantly increase your risk for fractures.

Join Holly and Jim as they sit down with Dr. Sue Shapses, Professor of Nutritional Sciences at Rutgers University and a leading expert on the relationship between weight loss and bone health. For over 30 years, Sue has been uncovering how our weight loss strategies affect skeletal strength and long-term bone function. Her research reveals why people with obesity might have denser bones that are actually weaker and what you can do to protect yourself during weight loss.

• The shocking discovery about bone quality in people with obesity that challenges everything doctors thought they knew
• Why successful weight loss can increase fracture risk by 39% and what defines "successful" in this context
• The surprising reason your body actually decreases calcium absorption during weight loss (hint: it's not what you'd expect)
• Whether clinicians prescribing new weight loss medications should monitor bone density
• The three key factors that create a "bone health trifecta" and why two of them have nothing to do with weight
• Why getting a DEXA scan during active weight loss might be a waste of money
• The specific amounts of calcium, vitamin D, and protein that can help protect your bones during weight loss
• How high-fat diets might compromise bone health in ways that go beyond weight gain
• The parallel between muscle and bone that's changing how researchers approach both fields
• Real listener questions answered: Should a 45-year-old on GLP-1 medication get a DEXA scan now?

Ever felt like you're fighting a losing battle with hunger while trying to lose weight? You're cutting portions, counting calories, and white-knuckling your way through constant cravings. What if there was a smarter approach that didn't require superhuman willpower?

The secret isn't eating less food, it's eating differently. Today's episode introduces you to one of the most powerful yet underutilized strategies in weight management: energy density. This science-backed approach shows you how to feel completely satisfied while naturally reducing calories, using the principles of volume, water content, and food texture to work with your body's natural hunger signals instead of against them.

Join Holly and Jim as they sit down with Dr. Barbara Rolls, professor and the Helen A. Guthrie Chair in Nutritional Sciences at Penn State. Dr. Rolls literally wrote the book on this topic, Volumetrics, and has spent decades researching how we can eat more food while weighing less. Her students have gone on to become leading researchers in the field, making her insights both groundbreaking and practical for everyday life.

• The surprising truth about why people eat a consistent weight of food every day
• How to use water content strategically (hint: you need to "eat your water," not drink it)
• The "Big Three" factors that control how much you eat and how to use them in your favor
• Why soup beats a casserole plus water every single time
• The simple grocery store trick to identify low-energy-dense foods without a calculator
• How ultra-processed foods fit into the energy density framework
• The fascinating research on variety and "food switching" that explains why you always have room for dessert
• Practical strategies for making vegetables more appealing than chicken nuggets
• How GLP-1 medications are changing the nutrition game and why it matters more than ever
• What parents need to know about portion control and self-regulation in young children
• The one mindset shift that makes healthy eating enjoyable instead of restrictive

• Volumetrics book series by Dr. Barbara Rolls
• “The Big Three” properties of food that drive intake