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Smart Weight Loss Coaching | Nutrition, Mindset and Fitness Tips for Women Who Want To Level Up Their Health, Wellness and Lo
Smart Weight Loss Coaching | Nutrition, Mindset and Fitness Tips for Women Who Want To Level Up Their Health, Wellness and Lo
A health and weight-loss podcast hosted by Lisa Oldson, MD, a board-certified physician and certified life and weight-loss coach. The show focuses on a sustainable, non-restrictive approach to losing weight, aimed primarily at women who want to improve their health and wellness. Episodes cover nutrition, mindset, stress, sleep, healthy habit formation, weight-loss medications and the latest weight-related science. Dr. Lisa combines behavioral change and medical evidence to help listeners overcome the mental blocks that keep them from their goals, while rejecting the idea that people simply need to eat less and move more.
Episodes
177. Retatrutide Update: Where We Stand With This Highly Effective “Triple G” (GLP-1) Medication
Retatrutide, the "Triple G" (GLP-1, GIP, glucagon receptor agonist) weight loss medication, has been generating buzz for years, but when will it actually be FDA approved? In this episode, Lisa Oldson, MD breaks down the real timeline based on Eli Lilly's latest announcements, including the difference between the obesity and diabetes submission tracks, what standard versus priority F
176. Night Eating Syndrome: Why You Wake Up Starving at 2 AM (And Can't Stop Eating)
Do you skip breakfast, eat carefully all day, and then find yourself wide awake at midnight raiding the kitchen? You might have Night Eating Syndrome (NES), a real, diagnosable condition that shifts your eating clock out of sync with your sleep clock. In this episode, Lisa Oldson, MD breaks down what NES actually is, how it's different from sleepwalking-related eating, how doctors diagnose it
175. Metformin for Weight Loss and Longevity: What the Research Actually Shows
Metformin has been a first-line diabetes medication for decades, but lately it's become known for two other things: as an off-label add-on for weight loss, and as a buzzy "longevity drug." Lisa Oldson, MD breaks down how she actually uses metformin in her practice as an adjunct for patients with prediabetes who are plateauing on GLP-1 medications, what the real weight loss data show
174. Is Food Addiction Real? The Science Behind Ultra-Processed Cravings
"I'm addicted to sugar." "Once I start, I can't stop." If you've ever said something like this, you're not exaggerating, and you're not alone. In this episode, Dr. Lisa Oldson breaks down the real science behind food addiction: why it mirrors substance use disorders, why it's still missing from the DSM-5, and what the Yale Food Addiction Scale tell
173. How to Build Confidence for Weight Loss (Even If You're Not a Natural)
Do you assume that some goals, like exercise, healthy eating, or building a new habit, are reserved for people who are naturally good at them? In this episode, Lisa Oldson, MD shares a moment from a high school cross country meet that changed the way she thinks about confidence, effort, and lasting change. Drawing on research from psychologists Albert Bandura and Carol Dweck, and grit researcher A
172. Weight Loss and Body Image: Why No One Is Judging You in Photos (The Spotlight Effect Explained)
If you've ever stood in the back row of a family photo, worn the same "safe" outfit to hide your body, or offered to be the photographer just so you don't have to be in the picture, this episode is for you. Lisa Oldson, MD breaks down a well documented psychology finding called the spotlight effect, research showing we all dramatically overestimate how closely other people are
171. Non-Scale Victories: Proof Your Weight Loss Habits Are Working, Even When the Scale Won't Budge
Non-scale victories prove your healthy habits are working, even when the number on the scale refuses to move. In this episode, Lisa Oldson, MD explains why the scale is almost always the last thing to change, not the first, and why relying on it alone can make you feel like you're failing even when you're succeeding. Drawing on research from Karl Weick on small wins and Teresa Amabile an
170. Weight Loss Medication 101- How Doctors Decide Which GLP-1 (Or Other Medication) to Prescribe For You
Not all weight loss medications are created equal, and picking the right one isn't as simple as choosing whatever's trending. In this episode, Lisa Oldson, MD walks through the framework she uses in her practice to decide which weight loss medication is right for each patient. She starts with other health conditions like sleep apnea, heart disease, diabetes, migraines, and fatty liver di
169. The Top 10 Weight Loss Myths I Hear In My Practice (Part 2 of 2)
Weight loss myths don't just slow you down, they can quietly sabotage the habits that actually work. In this episode, board-certified weight loss medicine specialist Lisa Oldson, MD wraps up her top 10 weight loss myths series with five more beliefs she hears often in her practice, and what the research really says about each one.In this episode, you'll learn:Why willpower and motivation
168. The Top 10 Weight Loss Myths I Hear In My Practice (Part 1 of 2)
Weight loss myths are everywhere, and most of them sound completely reasonable, which is exactly why they're so hard to shake. In this episode, board-certified weight loss medicine specialist Lisa Oldson, MD busts the first five weight loss myths she hears most often in her practice, backed by real research, not diet culture folklore.In this episode, you'll learn:Why "calories in vs
167. Belonging Uncertainty: The Hidden Stress That Makes Weight Loss Harder
Have you ever felt like everyone else has weight loss figured out...except you?In this episode, Dr. Lisa Oldson introduces the fascinating psychological concept of belonging uncertainty, the tendency to wonder if you truly belong when you're trying something new. Whether you've joined a gym, started a healthy eating plan, or are working to build better habits, these feelings can create u
166. The MIND Diet- The #1 Eating Pattern for Alzheimer’s & Dementia Prevention
Can what you eat actually lower your risk of dementia? In this episode, Dr. Lisa Oldson breaks down the MIND diet, the eating pattern designed specifically to protect your brain. She'll share what the research really shows about its effect on dementia and Alzheimer's risk. She'll also cover important new data on how ultra-processed foods and alcohol affect your brain health, plus wh
165. Life Changes Are a Secret Weapon for Healthy Habits: New Job, New City, Newly Married (or Divorced), Empty Nest
Did you know that major life changes, like starting college, changing jobs, moving to a new city, getting married, going through a divorce, or retiring, are actually some of the most powerful opportunities to rebuild your health habits from scratch? In this episode, Dr. Lisa Oldson breaks down the Habit Discontinuity Hypothesis, a research-backed concept that explains why our brains are uniquely o
164. How to Exercise, Eat Better, and Sleep More Without Relying on Willpower
If you've ever thought "I just need more motivation" or "I need more willpower," this episode is for you. The truth is, motivation is unreliable, willpower is a limited resource that runs out by the end of the day, and neither one is the foundation of lasting healthy habits. In this episode, Dr. Lisa Oldson breaks down the psychology and neuroscience of behavior change, in
163. Should You Stop Eating Bread, Rice, Pasta and Potatoes to Lose Weight? Here's What the Science Says About Carbs
A client recently told Dr. Lisa Oldson that a friend insisted she cut out bread, rice, pasta, and potatoes completely to lose weight. In this episode, Dr. Lisa breaks down what the research actually shows about these commonly demonized carbs, and why none of them need to be off-limits. Learn why pasta has a surprisingly low glycemic index, why brown rice can lower type 2 diabetes risk by 16%, why
162. Fiber 101: How Fiber Affects Weight Loss, Heart Disease, Cancer Risk, and Longevity
Most of us fall short on fiber, even when we consider ourselves healthy eaters, and it might be impacting us more than we realize. In this episode, Dr. Lisa Oldson breaks down what the research actually shows about fiber's role in weight loss, heart health, cancer risk, and longevity, and why food sources are better than supplements. Plus, five simple ways to start increasing your fiber today
161. Microplastics Are Impacting Our Hormones & Causing Weight Gain
In today's episode, Dr. Lisa Oldson breaks down the science of microplastics and endocrine-disrupting chemicals, and why they may be quietly working against your weight loss efforts. From a landmark New England Journal of Medicine study linking microplastics in arterial plaque to a 4.5x higher risk of heart attack and stroke, to the growing evidence that BPA and phthalates disrupt fat cell fo
160. Why Exercise Won't Help You Lose Weight (But Is the Secret to Keeping It Off)
If you've ever ground away on a treadmill and wondered why the scale won't budge, this episode is for you. Lisa Oldson, MD breaks down one of the most persistent myths in weight loss culture: that exercise is the key to getting thinner. Decades of research say otherwise, and understanding why is one of the most liberating things you can do for your relationship with movement.In this epis
159. Keep It Simple: New Research Shows Why Food Repetition Is A Proven Weight Loss Strategy
Could eating the same foods more often actually help you lose more weight? In this episode, Lisa Oldson, MD digs into the surprising science behind dietary simplicity, and why reducing the variety of what you eat may be one of the most underrated weight loss strategies out there.Dr. Lisa covers a brand-new 2026 study from the American Psychological Association showing that people who ate repetitiv
158. PCOS Renamed PMOS: Insulin Resistance, Heart Health, Weight Loss, and What's New in Women's Metabolic Care
Polycystic ovarian syndrome (PCOS), one of the most common hormonal conditions in women, just got a new, more accurate name: polyendocrine metabolic ovarian syndrome, or PMOS. In this episode, Lisa Oldson, MD breaks down what drove this historic rename, what the new name reveals about the condition's actual impact on insulin resistance, cardiovascular risk, and weight, and what's changed
157. The Day Starts the Night Before: 5 Simple Evening Habits for Weight Loss Success
What if the key to a healthier tomorrow started tonight? In this episode, Lisa Oldson, MD shares a simple but powerful idea inspired by a New York Times quote: "The day starts the night before." If you've ever found yourself making impulsive food choices, skipping workouts because the day got away from you, or staying up too late scrolling your phone, this episode is for you.Dr. Lis
156. Beyond Weight Loss: How GLP-1 Medications May Reduce Alcohol and Addiction Risk
You already know GLP-1 medications like Ozempic, Wegovy, and Zepbound can be game changers for weight loss. But could they also be quietly protecting your brain from addiction?In this episode, Lisa Oldson, MD breaks down a landmark new study published in Frontiers in Psychiatry, the largest real-world analysis of its kind, which found that people taking GLP-1 medications were dramatically less lik
155. Atomic Habits for Weight Loss: Identity Change Beats Dieting Every Time
What if the reason you keep falling off track has nothing to do with willpower, discipline, or the right diet plan, and everything to do with how you see yourself?In this episode, Lisa Oldson, MD draws on James Clear's Atomic Habits, Stanford psychologist Carol Dweck's research on the growth mindset, and Teresa Amabile and Steven Kramer's Progress Principle to make the case for iden
154. New 2026 Cholesterol Guidelines: The 3 Numbers That Could Save Your Life
In this episode, Lisa Oldson, MD shares a deeply personal story about her grandfather, who died of a heart attack at 47. His story is exactly why the brand new 2026 ACC/AHA Cholesterol Guidelines matter.In this episode you'll learn:The 3 LDL cholesterol targets everyone should knowWhy the new PREVENT risk calculator may change your doctor's conversation with you, and why you should ask f
153. Stop Restricting After Overeating: The Reset Protocol That Keeps Your Weight Loss On Track
Everyone gets off track with eating sometimes, even your host, Dr. Lisa Oldson. In this episode, Dr. Lisa shares an embarrassingly relatable Easter weekend story and walks you through her No Sweat, Reset Protocol. This compassionate, science-backed plan will help you get back on track after overeating or bingeing, without restriction, punishment, or shame. You'll learn why restricting after a
152. Foundayo (Orforglipron) Is Here! The Weight Loss Pill You've Been Waiting For Just Got FDA Approved
Back in Episode 118, Dr. Lisa introduced you to orforglipron, a promising weight loss pill that was still awaiting FDA approval. Well, the wait is officially over. The FDA just approved Foundayo (orforglipron), a once-daily GLP-1 pill for weight loss.Dr. Lisa covers:What Foundayo is, how it works, and what makes it different from other GLP-1 medicationsClinical trial results: how much weight loss
151. Zepbound KwikPen, Wegovy HD & Oral Wegovy: Your 2026 Weight Loss Medication Update
Weight loss medication is evolving fast, and in this episode, Lisa Oldson, MD breaks down three major developments you need to know.First, the brand-new Zepbound KwikPen: what it is, how it works, how much it costs, and why it's a game-changer for people using tirzepatide. Next is Wegovy HD at 7.2 mg, the newly FDA-approved higher dose of semaglutide that delivers weight loss results approach
150. Willpower: How to Get More of It, and Why You Need Less Than You Think To Support Your Weight Loss, Health and Longevity
Is willpower something you're born with, or something you can build? In this episode, Lisa Oldson, MD breaks down the science of self-control and shares research-backed strategies to help you stop running on empty by 9 PM.You'll learn why willpower gets depleted throughout the day, and why hunger makes it even worse. Drawing on the work of Roy Baumeister (whose groundbreaking "ego d
149. The Calorie Myth That's Keeping You Away from One of the Healthiest (and Best Weight Regulating) Foods on the Planet
"I know I shouldn't, but I had a handful of almonds." Sound familiar? If you've ever felt guilty about eating nuts, this episode is for you. Lisa Oldson, MD breaks down the persistent myth that nuts are fattening, and shares the research that proves otherwise. From the Nurses' Health Study to the landmark PREDIMED trial, the science consistently shows that people who eat n
148. Why Your Scale Goal Is Sabotaging Your Weight Loss (And What to Do Instead)
Are you setting weight loss goals that are quietly working against you? In this episode, Dr. Lisa Oldson reveals why fixating on a number on the scale is one of the most common reasons people quit before they ever see real results, and she'll tell you what to do instead.Drawing on over a decade of experience as a weight loss physician, Dr. Oldson breaks down the psychology of goal-setting, in
147. Add Before You Subtract: How Adding More Protein, Fiber, and Whole Foods Naturally Crowds Out Cravings, Supports Weight Loss, and Leads To Better Health
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 &a
146. The Science of Sustainable Weight Loss: Why Your Diet Isn't Working, And What the Research Says to Do Instead
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
145. Increasing Distress Tolerance: The Skill That Makes Weight Loss (and Healthy Habits) Finally Stick
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
144. The Science of Sustainable Weight Loss: Why Personalized Eating Beats One-Size-Fits-All Diets
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 curr
143. Low Carb vs. Low Fat vs. High Protein: Which Macro Diet Actually Works For Weight Loss And Better Health?
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 macr
142. Do Weight Loss, GLP-1 Meds, or Exercise Impact The Risk Of Cancer (Or Cancer Recurrence)?
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 impro
141. To Lose Weight And Improve Your Health, “Practice” Should Be Your Word Of The Year
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 hea
140. The Truth About Alcohol: Why Even Light Drinking May Be Sabotaging Your Weight Loss, Your Cancer Risk, Your Cognitive Performance and Your Health
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
139. Finding Your Edge: A Yin-Yang Approach to Sustainable Weight Loss and Better Health
What if the reason weight loss feels so hard isn’t lack of willpower, but lack of balance? In this episode, Lisa Oldson, MD explores the concept of yin and yang through an unexpected yoga class, and how a gentler, more sustainable approach to weight loss can reduce burnout, perfectionism, and all-or-nothing thinking. Learn how finding your “edge” (without pain or punishment) can reduce stress and
138. The First New Generation GLP-1 Weight Loss Pill Has Arrived!
The first highly effective oral GLP-1 weight loss medication is here. In this episode, Lisa Oldson, MD breaks down the FDA-approved PILL version of semaglutide (oral Wegovy), how GLP-1 receptor agonists work for weight loss, expected results, side effects, cost, and who qualifies for these medications. She also discusses why weight loss medication is not “cheating,” how GLP-1 oral meds compare to
137. How to Finally Stick With Exercise (Hint: It’s Not About Weight Loss)
Why is sticking with exercise so hard, even when we know it’s good for us? In this episode, Lisa Oldson MD explains why using exercise primarily for weight loss often backfires, and how reframing it as a tool for physical and mental health, stress relief, and emotional resilience makes consistency much easier. Learn how small, realistic workouts can improve mood, reduce anxiety, and help you build
136. The Identity Shift That Makes Smart Weight Loss (And Better Health) Easier in 2026
What if weight loss didn’t depend on motivation, but rather on who you believe you are? In this episode, Lisa Oldson, MD explores how identity and self-labels shape habits, health behaviors, and long-term weight loss. Drawing on research from James Clear, Dr. Carol Dweck, Dr. Hazel Markus, and other experts, you’ll learn how to choose a more helpful identity for the new year, and take small, susta
135. Two Simple Steps to Make Holiday Weight Loss (And Better Health) Easier- Support + One Daily Action
Today, Dr. Lisa explores why weight loss feels so hard, especially during the holidays, and how you can make it easier. She shares the powerful impact of food noise, ultra-processed foods, and GLP-1 medications, and offers a simple two-step plan anyone can use today to make progress. This easy approach mitigates the frustration that can come with working on your weight during the holidays season.
134. How To Avoid Overindulging, Holiday Weight Gain, and Food Drama (No Willpower Required!)
This holiday season, skip the drama, not the treats. In this episode, Lisa Oldson, MD shares a smarter, kinder strategy for managing your weight during the busiest, most food-centric time of year. You’ll learn why holiday weight loss goals typically backfire, how to quiet food noise, and the 5-step plan that lets you enjoy the season without gaining weight.If you want to avoid the holiday weight g
133. Why Your Weight Doesn’t Determine Your Desirability. A Body-Positive Approach To Confidence & Love
In this episode, Lisa Oldson, MD explores how your thoughts (not your weight), shape your confidence, self-esteem, and ultimately your comfort with intimacy. Using real-life examples, she explains why women of all sizes can struggle with body shame and how to cultivate stepping stone thoughts that gradually replace negative self-talk with empowering, body-positive thinking. Whether you’re single o
132. Should Creatine Be Part Of Your Weight Loss, Wellness & Longevity Plan?
Discover why creatine isn’t just for bodybuilders and how it can support lean muscle, body composition, metabolism, and potentially even brain health, especially for women in midlife. Should creatine be part of your weight loss plan? Maybe. Part of your health plan? Quite possibly. In this episode, Dr. Lisa Oldson breaks down the science-backed benefits of creatine, safe dosing, potential side eff
131. Boost Your Motivation Through Action: Nutrition, Habits, and Sports Psychology Tips For Weight Loss and Better Health
Feeling unmotivated to cook healthy meals, choose vegetables, or skip sugar? You’re not alone, and you don’t need to wait for motivation to take action. In this episode, Dr. Lisa Oldson, MD, explains how tiny habits, implementation intentions (“if-then” plans), and sports psychology strategies can help you create momentum for weight loss and better health. Learn how action leads to motivation, how
130. When You “Know What to Do,” But You’re Just Not Doing It (For Weight Loss, Health, and Longevity)
If you’ve ever thought, “I know what I should do, I’m just not doing it," this episode is for you. Lisa Oldson, M.D. shares why it’s completely normal to struggle with follow through, even when you know what works for your health, weight, and wellness. Learn how asking for help, hiring support, or building accountability can make change easier, more consistent, and far more sustainable. Weigh
129. Weight Loss for Women: The Power of Habits and Guilt-Free Self-Care
In today's episode, Lisa Oldson, MD, talks about the guilt that so many women feel when taking time for self-care, and how that guilt can sabotage even our best intentions around weight loss and wellness. Using insights from habit science, Dr. Lisa explains how to change your mindset, build routines that last, and make self-care a natural part of your daily life. Whether you want to exercise
128. Behind The Scenes Interview With Lisa Oldson, MD, Weight Loss Specialist (Interviewed by Author and Marketing Expert Bridget Brennan)
Earlier this year, we released an episode with author and marketing guru Bridget Brennan, who happens to also be a dear friend of Dr. Lisa. Bridget interviewed Dr. Lisa for episode 100 in order to pull back the curtains a bit for our loyal listeners. Today, we’re releasing PART 2 of that interview. Dr. Lisa will be back next week to help you with some tips to live healthier, longer, and at your ha
127. Weight Loss on the Road: How to Get Your Ducks in a Row Before You Travel
When life gets busy with travel, weddings, or family events, healthy eating can feel impossible. In this practical episode, Lisa Oldson, MD, shares a story about her client Carol, her son Avi, and what it really means to “get your ducks in a row.”You’ll learn three simple, doable strategies for eating well when you’re on the road or facing a hectic week, and how to shift your mindset so you stay i
126. Avoid the Pumpkin Spice Trap: How To Stay On Track With Weight Loss This Fall
This week, Lisa Oldson, MD explores the pumpkin spice craze and how small seasonal habits can quietly sabotage your health goals. Learn what’s really in your favorite pumpkin spice creamer and how to enjoy fall treats mindfully, without guilt, without weight gain, and without the sugar crash.Thanks for listening! If you'd like more support during your SMART weight loss & health focused jo
125. The Magic Secret To Sustainable Weight Loss Doesn’t Come In A Package
Tired of fad diets, trendy supplements, or “quick-fix” weight loss hacks? Lisa Oldson, MD shares her five secrets to sustainable weight loss, from sitting with cravings to reading ingredient labels and staying actively engaged in your health journey. Learn practical, science-backed strategies for lasting weight loss, better habits, and a healthier, longer life.Thanks for listening! If you'd l
124. Compounded GLP-1 Medications For Weight Loss…Risks, Realities, and How To Make SMART Decisions For Your Health
Are compounded GLP-1 meds like semaglutide and tirzepatide a smart shortcut or a risky gamble? In this episode, Dr. Lisa breaks down the real risks, pros & cons, and expert recommendations around using compounded versions of Wegovy, Ozempic, and Zepbound. If you’re curious about affordable options for weight loss medications, or wondering if compounded GLP-1s are safe, this episode is for you.
123. Do the Easy Things First: A Weight Loss, Health and Longevity Framework That Works
Do you really need to "eat the frog" and start with the hardest changes to lose weight and improve your health? Not at all. In this episode, Dr. Lisa shares her four-part framework for deciding which habits are worth your time and energy. You’ll hear stories from her own life and her clients' experiences, showing why addressing easy habits with a big impact should come first, how to
122. Mindset Over Willpower: Using Psychology To Transform Weight Loss and Improve Your Healthspan
If you’ve ever felt like you just don’t have enough willpower to lose weight, this episode is for you. Dr. Lisa shares research from psychologists Dr. Traci Mann, Dr. Wendy Wood, and Dr. Ellen Langer to show why willpower isn’t the answer , and to reveal what actually works instead. You’ll learn how to shape your environment, build healthy habits, and use mindful awareness to transform your relati
121. Breast Cancer Prevention: 5 Lifestyle Changes That Can Lower Your Risk
One in eight women will face a breast cancer diagnosis in her lifetime, but research shows that up to 70% of cases may be preventable through lifestyle choices. In this episode, Dr. Lisa Oldson explores the most powerful, science-backed ways to reduce your risk (in addition to mammograms). You’ll learn why smoking and alcohol matter more than many realize, how even modest weight loss can cut risk
120. Weight Loss Without Willpower: How Healthy Habits Make Success Automatic
Think thin people have more willpower? Think again. In this episode, Dr. Lisa explains why sustainable weight loss has nothing to do with superhuman discipline and everything to do with building SMART, automatic habits. From skipping the cookie aisle to stacking new routines on old ones, you’ll learn practical strategies to make healthy choices effortless. Discover how to rewire your environment,
119. The Secret to Sustainable Weight Loss: Nail It, or SNAIL IT, In Five Easy Steps
If you’ve ever felt frustrated because your weight loss feels too slow, this episode is for you. Dr. Lisa talks about why so many people quit on themselves when the scale doesn’t move fast enough, and why that’s often a mistake. You’ll hear about Kathy, a client who lost 70 pounds over four years, and why her “snail’s pace” transformation may be the smartest way to succeed.Dr. Lisa shares her Top
118. Dr. Lisa Spills The Tea About Orforglipron, The Affordable Weight Loss Pill Option That’s Awaiting FDA Approval
If injectable weight loss drugs like Zepbound can help people lose 20% of their weight, what about a once-a-day pill that achieves 12% weight loss, without the needles and sky-high cost? In this episode, Lisa Oldson, MD shares Andrea’s journey through the maze of weight loss medications and introduces the promising new drug orforglipron. You’ll hear how this oral GLP-1 agonist compares to popular
117. Weight Loss, Health, and the Lie We’ve Been Fed- Why Ultra-Processed Foods Are the New Cigarettes
In this eye-opening episode, Dr. Lisa calls out the real culprit sabotaging your weight loss and health: ultra-processed foods. What if we told you that quitting them is as hard, and as necessary, as quitting smoking? For those of you who are caretakers of any sort, this is critical for you, and for those you love.The food industry doesn’t want you to hear this, but it’s time to expose the addicti
116. Chronic Stress In Women…How It Hijacks Our Hormones And Our Weight Loss Goals (And What We Can Do About It!)
In today's episode of the SWLC Podcast, Lisa Oldson, MD opens up about an intensely personal period of acute stress, and uses that story to jump into the science behind chronic stress, hormonal shifts, and weight gain in women.If you've ever wondered why it's harder to lose weight when you're overwhelmed, burned out, or constantly caring for everyone else first, this episode is
115. The Truth About Calories: Why Exercise Isn’t the Key to Weight Loss
Is your desk job really to blame for stubborn weight gain? In this eye-opening episode, Dr. Lisa Oldson breaks down a groundbreaking global study led by Duke University researchers that challenges everything we’ve been told about calories, movement, and weight loss.Discover why total daily calorie burn is nearly the same in goat herders and office workers, and what that means for your personal hea
114. Longevity by Design: How Your Shoes, Your Home, and the Stairs You Take Affect Your Health and Weight (Part 2)
In Part 2 of this two-part series, Dr. Lisa shifts gears from short-term food choices to the daily habits and decisions that shape your long-term health, weight, and mobility. This episode explores how seemingly simple choices, like buying slip-on shoes or living in a one-story ranch, can quietly influence your strength, stability, and even your lifespan.From an eye-opening conversation about Sket
113. 35,000 Daily Decisions: How Small Choices Shape Your Health, Weight, and Longevity (Part 1)
What do slip-on Skechers, ranch-style homes, and marshmallow fluff have to do with wellness and weight loss? A lot more than you’d think. In this first part of a two-part series, Dr. Lisa takes you inside the 35,000 micro-decisions we make each day, and how many of them, if repeated, quietly shape our health, metabolism, and even how long we live.Through a relatable dessert dilemma from a summer B
112. Simple Pleasures vs. The Food Carnival: Rewriting the Vacation Narrative For Weight Loss and Wellness
Can you really enjoy vacation or host friends without overindulging in junk food? YES. YOU. CAN.In this episode, Dr. Lisa shares highlights from the best weekend ever...A trip to rural Michigan filled with simple pleasures, intentional meals, and meaningful reconnection with old friends. She'll talk about the common “vacation = food carnival” thought error and how to break free from it. Plus,
111. When Creating New Healthy Habits Feels Impossible (Habit Change For Weight Loss, Longevity, and Wellness)
Ever feel like your new habits are stuck in “I’ll start Monday” mode? In this episode, Dr. Lisa shares a story about her client’s husband, and her own six-month delay in starting a shuffle dance class, to explore why habit change feels so hard. You’ll learn how perfectionism, time expectations, and lack of reward can stall progress, and how to use the Tiny Habits method by Dr. BJ Fogg to finally b
110. PCOS, Insulin Resistance, and Grandma Dot: Understanding Hormones, Weight & Metabolic Health
In this episode, Dr. Lisa takes a deep dive into PCOS, insulin resistance, and their link to weight gain and metabolic health, using a story about her quirky Grandma Dot to explain how insulin works. Learn how hormones like insulin, leptin, cortisol, ghrelin, and GLP-1 interact in women with PCOS, and why this condition persists beyond menopause. Dr. Oldson also reviews dietary and lifestyle strat
109. Retatrutide: Why This Next-Gen Weight Loss Med Has Everyone Talking
Today’s episode dives into Retatrutide—the upcoming “Triple G” weight loss medication creating major buzz. Dr. Lisa shares the science behind this powerful GLP-1 / GIP / glucagon receptor agonist, explains why it’s being called the “Taylor Swift of meds,” and answers common questions from a recent women’s summer event. From dramatic weight loss results to calming relentless food noise, we explore
108. Pride, Pain, Weight Loss & Lemon Bars: Navigating Hate with Hope and Healing
In this deeply personal and emotional episode, Dr. Lisa recounts a harrowing experience of verbal assault while en route to a local Pride parade. Through humor, vulnerability, and education, she explores the connection between hormones, stress, and emotional eating, especially in the face of trauma. Along the way, moments of unexpected kindness offer hope, and remind us of the power of allyship, s
107. Weight Loss Wisdom & Cookie Detours
What do a weird car noise, two insanely good cookies, and your weight loss journey have in common? Way more than you think.In this episode, Dr. Lisa shares a personal (and oddly delicious) story about a recurring thunking noise in her car and how it led her to rethink her approach to treats, cravings, and using planning to create freedom around food. Spoiler: It all revolves around Carol’s Cookies
106. Categorical Self Binding For Weight Loss, Longevity, and Even Cancer Prevention
Today, Dr. Lisa explores categorical self binding, a strategy where you intentionally avoid entire categories of food (like sugary drinks or ultra-processed snacks) to support weight loss, metabolic health, and potentially even cancer prevention. Unlike relying on willpower, binding creates systems that make healthier choices easier and more automatic over time.Dr. Lisa compares food addiction to
105. Weight Loss With GLP-1 Agonist Medications, Sarcopenic Obesity, Muscle Loss, and Protein Intake
Sarcopenic obesity is when we have an imbalance in our body composition with too much fat tissue and not enough muscle tissue. Not everyone who carries excess weight has this, but for those who do, the health and functional impact is tremendous. It changes everything from how long you live, to your risk of diabetes, heart attacks, and ability to climb the stairs. Of course Dr. Lisa swoops in with
104. Coffee May Help You Live Longer, Healthier, Impact Your Weight, Heart Health, Brain Health & Risk For Diabetes, But HOW You Drink Your Coffee Matters
There is an abundance of data on the impact of coffee drinking on health. Dr. Lisa shares the data on the way coffee impacts our risk for premature death, diabetes, depression, heart disease, stroke, Parkinson's disease, dementia, and other health conditions. She also dives in to the impact of coffee on weight loss, of course. And for those taking GLP1 agonists like Wegovy or Ozempic (or GLP/
103. Take These Steps To Reduce Stress & Anxiety (For Weight Loss & Better Health!)
Life throws us massive stress at times, but what about the daily worries that impact our stress hormones, and through that, impact our weight, our longevity, and our metabolic health? Sometimes we inadvertently choose thoughts that create undue anxiety, but we don't have to go there. Today, Dr. Lisa walks us through some ways to stop over-activating our sympathetic nervous system and stop fly
102. Dr. Lisa’s 3 Step Plan To Tame Food Desire When You’re Trying To Lose Weight & Improve Your Health
If you find healthy eating and weight loss challenging because you struggle with desire for certain foods, Dr. Lisa's 3 step plan to tame food desire is exactly what you need. There's nothing wrong with wanting treats, and for having them at times, but we'll show you how to stay in charge of that decision, rather than feeling like food desire is in charge of YOU! Thanks for listenin
101. 4 Japanese Inspired Steps For Weight Loss, Better Metabolic Health, and Longevity
While some people may be familiar with kaizen as a business philosophy used by Toyota, it's also an approach we can tap into for continuous self improvement and behavioral change. In today's episode, Dr. Lisa walks you through 4 simple steps to use kaizen for weight loss, to improve your blood sugar & cholesterol, or to tackle any health goal you may have. Sometimes all it takes is o
100. Special Episode - Dr. Lisa Peels Back The Curtain On Her Personal Life
In today’s episode, Bridget Brennan interviews Lisa Oldson, not about health, longevity, or weight loss, but about her life. If you’ve listened to all 100 episodes of the Smart Weight Loss Coaching Podcast, you surely feel you know Dr. Lisa, but after this episode, that knowing will go far deeper. To start, take a listen to the amusing way Lisa & Bridget first became friends, about 25 years ag
99. Flaxseeds, Chia Seeds and All The Seeds For Better Health, Weight Loss and Longevity
Do you feel like the only one intimidated by all the talk about seeds, omega 3 fatty acids, and antioxidants? It's not just you! Any food can seem unapproachable until you get familiar with it, which is why Dr. Lisa is doing a deep dive into seeds today. If you're interested in losing weight, as well as protecting your metabolic, heart, and gut health, you're going to love this epis
98. Four EASY Spring Cleaning Actions For Your Health & Weight (aka How To Spring Clean Your FOOD, Your BODY, Your BRAIN, and Your HOME!)
It's SPRING! If you're the kind of person who loves spring cleaning, or is at least WILLING to entertain a spring spruce up, Dr. Lisa has 4 EASY spring cleaning tips that will have an impact on your weight loss and your health. Whether it's tackling nutrition, exercise space, your home, or YOUR BRAIN, we've got 4 actions you can take to spring clean & jump start your weight
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