In this episode, we sit down with leading weight management expert Dr. Holly Wyatt to talk about what really happens after the medication stops. With over 25 years of experience in long-term weight control, Dr. Wyatt explains how GLP-1 medications work and why maintaining weight loss can be challenging once you come off them. We dive into the biology of weight regain, the role of metabolism and appetite, and the habits that make long-term success possible. Tune in for an honest, science-backed conversation about sustaining results for life.

In this episode, we’re joined by physical therapist Dr. Milica McDowell, DPT, co-author of Walk, to explore why this simple movement is one of the most powerful tools for lifelong health. We unpack the latest clinical and public health research showing how regular walking can boost longevity, lower injury risk, and strengthen mental and social well-being. Dr. McDowell shares practical, realistic strategies to weave more steps into even the busiest schedules. Tune in to learn why putting one foot in front of the other might be the ultimate health upgrade.

In this episode, we analyze the latest Dietary Guidelines for Americans with guest Grace Chamberlin, MPH, Policy Associate at the Center for Science in the Public Interest. We discuss how the new DGAs were created, what has changed this time, and why traditional tools like the food pyramid might no longer be the best way to show Americans how to eat. Grace explains what these guidelines mean for individuals, policymakers, and government-funded institutions like schools and hospitals. Tune in for an important conversation about how to interpret the DGAs and whether you should rely on them at all.

In this episode, we sit down with psychotherapist and bestselling author, Nicole Sachs, to discuss her book Mind Your Body and the powerful story behind it. Nicole shares the origins of her work and how her own experiences shaped her approach to healing. We explore the science and psychology of how the mind and nervous system influence chronic pain, and how this connection can be harnessed for relief. Tune in to learn how reframing pain through a mind-body lens can be a transformative tool for long-term health.

Welcome to Season 15! To kick things off, we break down everything you need to know about protein with all-star sports dietitian Leslie Bonci. From understanding what protein actually does in the body to determining how much you really need, we address common questions and concerns about high-protein diets and their impact on health. We also cover different protein sources, the role of supplements, and what the latest dietary guidelines mean for everyday eating.

That's a rap on season 14! This season was packed with insightful discussions, led by expert guests on topics like food additives, meal delivery kits, and sports supplements like creatine. A huge thank you to all our listeners for tuning in to SpotOn!

In this episode, we explore how your body’s internal clock, your circadian rhythm, shapes everything from metabolism to weight regulation. Guest expert, Dr. Dayna Johnson, breaks down what circadian rhythms are, why staying in sync is essential for long-term health, and how modern habits like late-night eating and irregular sleep can throw everything off. We also discuss practical strategies to get back into rhythm to support better energy, appetite control, and overall well-being. Tune in to learn why timing might matter just as much as what you eat.

In this episode, we explore the booming world of meal delivery kits — are they truly worth the price? We explore their sustainability, nutritional value, and cost-effectiveness while unpacking why these services have become so popular and profitable. Guest RD and cookbook author, Liz Weiss, joins us to share insider tips on boosting the nutritional quality of any meal kit and even creating your own “DIY” version using pantry staples. Tune in to learn whether meal kits are a smart investment or just clever marketing.