Think fiber is just something your grandmother nagged you about? Think again. This overlooked nutritional powerhouse might be the secret weapon you've been missing in your weight loss journey. While most people focus on cutting calories and restricting foods, there's one nutrient that experts are practically begging you to eat MORE of – and it could transform how you feel, how much you eat, and how successfully you maintain your weight.

Join Holly and Jim as they sit down with the world's leading fiber expert, Dr. Joanne Slavin, to uncover why fiber is having its well-deserved moment in the spotlight. Dr. Slavin is a Professor of Nutrition at the University of Minnesota, a registered dietitian, and a trailblazer in fiber research who has authored over 350 peer-reviewed publications and helped shape public health recommendations. Her groundbreaking work reveals how this "leftover" nutrient works through multiple mechanisms to control appetite, support metabolism, and even communicate with your brain.

Whether you're struggling with constant hunger, trying to transition off GLP-1 medications, or simply want to feel more satisfied with your meals, this episode will show you how to harness fiber's multiple superpowers for lasting weight management success.

• The surprising reason most people think of fiber as boring (and why that's completely wrong)
• How fiber works through your entire digestive system – from your first bite to your gut bacteria
• Why you probably need to double your current fiber intake (and how to do it without the gas)
• The fascinating connection between your gut, your brain, and your personality
• Smart strategies for people who hate vegetables but still want fiber's benefits
• How fiber can help you transition off weight loss medications successfully
• The difference between soluble and insoluble fiber (and why it might not matter as much as you think)
• Which everyday foods are secretly fiber powerhouses
• Why "more is better" when it comes to fiber – and how much is too much
• The toolkit approach to getting fiber from both whole foods and modern fortified products

Does this sound familiar? You're crushing it all week long with your healthy habits, feeling motivated and on track. Then Friday night rolls around and suddenly it's like a switch flips. By Sunday evening, you're promising yourself you'll "start fresh on Monday" while polishing off that leftover pizza. If you've ever felt trapped in the cycle of weekday wins followed by weekend wreckage, you're definitely not alone.

Join Holly and Jim as they tackle one of the most common patterns that derail weight management success: weekend sabotage. This isn't about making your weekends boring or perfect – it's about finally breaking free from the exhausting cycle of restriction and rebellion that keeps so many people stuck. You'll discover why weekends feel so different from weekdays, what's really happening in your mind when you flip that "screw it" switch, and most importantly, how to create weekends that support your goals while still being genuinely enjoyable.

Whether you're in active weight loss or working on maintenance, this episode will help you transform your weekends from your biggest obstacle into a powerful part of your success story.

• Why we're naturally wired as "creatures of routine" and how weekends disrupt our automatic patterns
• The dangerous mindset shift that turns weekends into a "break from healthy living"
• Real math behind weekend damage – how two days can undo five days of progress
• The difference between being "consistently flexible" versus rigidly perfect
• How successful weight maintainers from the National Weight Control Registry handle weekends differently
• The three mind states (victim, victor, voyager) and how each one approaches weekend challenges
• Why treating weekends as a "reward" for weekday restriction backfires
• Practical tools for planning weekends with intentional flexibility
• The power of weekend "non-negotiables" that keep you grounded
• How to use weekday momentum to fuel (not earn) better weekends
• What a truly healthy weekend looks like in real life
• Whether you should weigh yourself after indulgent weekends
• How to handle family dynamics that seem to sabotage your weekend habits

• Weight Loss And… Episode 76: https://weightlossand.com/why-mind-state-is-the-key-to-weight-loss-maintenance

Artificial intelligence is revolutionizing everything from how we shop to how we work—but can it actually help you lose weight and keep it off? While AI coaches promise 24/7 support and personalized guidance, the technology is still in its infancy with plenty of pitfalls to navigate.

Join Holly and Jim as they explore the exciting frontier of AI in weight management with Dr. Diana Thomas, a mathematician turned obesity researcher who stands at the forefront of this technological revolution. Dr. Thomas is a professor at the United States Military Academy at West Point and leads the Artificial Intelligence Data Engineering and Machine Learning Center for the Nutrition for Precision Health Consortium. You'll discover both the incredible potential and important limitations of using AI as your weight loss companion.

From meal planning to motivation, AI tools are already showing promise in helping people achieve their goals. But as Diana warns, we're still in "act one, scene one" of this technological story. Learn how to harness AI's power while avoiding its traps, and why the most important skill you'll need isn't technical—it's knowing how to ask the right questions.

• The personal weight loss journey that led a pure mathematician to become an AI obesity researcher
• Why AI coaches are available 24/7 but human coaches aren't (and what this means for your success)
• The dangerous mistake ChatGPT makes about weight loss that could derail your progress
• How AI can transform your kitchen ingredients into personalized meal plans in seconds
• The "sniff check" technique that protects you from AI's biggest weakness
• What happens when you ask AI to design your workout routine using just a photo
• Why AI might be too agreeable—and how one company fixed this problem
• The surprising privacy experiment that reveals what AI really does with your personal information
• How to tell if a weight loss app claiming to use AI is actually helpful or just marketing hype
• The simple way to start using AI for weight management (hint: it's probably already on your phone)

• ChatGPT (free version available at openai.com)
• Simple - AI-powered weight loss and health coaching (https://simple.life/)
• Mindmasters book by Sandra Matz