The motivation behind today’s episode comes from frequent interactions with patients asking for advice on weight loss, nutrition, and fitness. All three of these are really important modifiable lifestyle factors that I speak to every day, but don’t have the bandwidth to address in depth during a brief 30 minute follow up. I personally feel that as healthcare providers, many, if not most of us, are poorly prepared to counsel patients on anything but society guidelines- which are great, like the American Heart association recommendation of 150 minutes (2.5 hours of moderate aerobic exercise).
But how does one do this?
I could be quoted saying that I recommend a “heart healthy diet” but what does that mean and how do we get there? This information isn’t tailored to the individual and it’s not focused on consistency and longevity in behavioral change
I’m joined by Alicia Heilner fitness coach and the founder of the Fit Breakthrough. Alicia hails from sunny Southern California and leads her team of two other coaches (Coach Evelyn and Coach Laura) who provide 1:1 coaching to women (and some men), effecting change in body composition, mindset, and their lives. Me included!. I had the pleasure of meeting Alicia after my cousin Jennie worked for 3 months with the Fit Breakthrough and had incredible results. As you’ll hear in this episode, being a healthcare provider, I knew what I needed to do but could never see the results I was so desperately trying to obtain. Coach Evelyn simplified my fitness journey, and I obtained results I could not only see but feel after working with Alicia and Coach Evelyn. Alicia and I discuss why a strength and nutrition coach can be helpful and how to look for a team that can help you with your individual goals..
Website: https://www.thefitbreakthrough.com/
If you decide to work with the Fit Breakthrough, please let Alicia know you heard her on this podcast!
Show Notes
6:10- From the American Heart Association Recommendations for Physical Activity in Adults and Kids and Office of Disease Prevention and Health Promotion
* Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
* Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
* Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
* Gain even more benefits by being active at least 300 minutes (5 hours) per week.
* Increase amount and intensity gradually over time.
7:23- GLP-1 (glucagon like peptide) class of medications with the suffix -tide includes Ozempic, Mounjaro, Wegovy and Zepbound.
Articles discussing discontinuation of GLP-1 medications and weight gain, etc:
The Data Are Clear: Patients Regain Weight After Stopping GLP-1 Drugs
Most People Stop Ozempic after Two Years. What Happens to Weight and Health?
16:20- The Psychology of Consistency in Fitness and Nutrition
22:00- Reverse Dieting: What You Need To Know
22:52- Mayo Clinic Minute: Why yo-yo dieting might be bad for your heart
24:00- Maintenance Phase
Know Your Macros—Why Macronutrients Are Key to Healthy Eating
26:00- Dietary Fats
Strength training may be the key to longevity. How to do it safely as you age
51:16- Gym Ramble on Spotify and Apple Podcasts
52:30- My daughter Nineveh and me
Produced by Andrew Couch
Music by Andrew Couch
