Are you struggling to maintain your weight loss results long-term? The missing ingredient might not be what you think. Forget about another new diet or workout routine - this episode dives into something potentially more powerful: your mind state.

Join Holly and Jim as they introduce a revolutionary concept they've developed through years of working with successful weight maintainers. Discover how shifting from a "victim" mindset to a "victor" mindset is just the beginning, and how cultivating a "voyager" mind state could be the key to making weight management feel less like a constant battle and more like an enjoyable journey.

Whether you're just starting your weight loss journey or working to maintain results, this episode reveals how your moment-to-moment mental and emotional condition might be the difference between struggling and thriving. Learn how to transform not just your body, but your entire approach to living a healthier life.

• The difference between mindset and mind state (and why they coined a new term)
• How to identify when you're slipping into an unhelpful mind state
• The three mind states observed in weight management: victim, victor, and voyager
• Why consistency outperforms perfection for long-term weight maintenance
• The surprising role your environment plays in shaping your mind state
• Simple practices to strengthen your voyager mind state daily
• Real examples of how shifting your mind state can transform your weight journey
• Why enjoying the process (not just the outcome) leads to lasting success
• How your identity beliefs influence your ability to maintain weight loss

Summer has a way of throwing structure out the window. The longer days, vacations, kids out of school, and spontaneous social events can quickly derail your weight management habits, leaving you completely off track and frustrated by August.

But what if this summer could be different? What if you could enjoy all the freedom and fun of the season while maintaining your healthy habits? The key lies in establishing intentional routines and rituals that anchor you during these months of unpredictability.

Join Holly and Jim as they explore how to create summer-specific routines and rituals that add stability without sacrificing enjoyment. You'll discover practical strategies that make weight management feel effortless, more natural, and enjoyable during the most carefree season of the year.

• The difference between routines and rituals (and why rituals have more power)
• Why summer specifically disrupts weight management efforts more than other seasons
• How to design flexible routines with summer's unpredictability
• 10 specific summer routines and rituals you can implement immediately
• Why "decision fatigue" sabotages your evening choices (and how routines eliminate this problem)
• The concept of "non-negotiables" that can keep you anchored during vacation
• How to create different routine sets for weekdays vs. weekends and home vs. travel
• The simple mindset shift that transforms summer weight management from restriction to opportunity

Are you on GLP-1 weight loss medications but struggling with side effects or nutrition concerns? Many people find that while these medications help shed pounds, they also create new challenges—from reduced appetite to difficulty enjoying foods you once loved.

Join Holly and Jim as they interview nutrition expert Joan Salge-Blake, a registered dietitian, Boston University professor, and host of the popular "Spot On!" podcast. In this episode, they explore how these game-changing medications alter your relationship with food and what you can do to stay healthy while losing weight. Joan shares practical nutrition strategies that complement these medications and explains why working with a dietitian might be the secret weapon for long-term success.

Whether you're taking GLP-1 medications, considering them, or simply interested in the latest developments in weight management, this episode delivers actionable insights on maximizing benefits while minimizing side effects.

• Why GLP-1 medications are considered "game changers" for weight loss
• The unexpected reason many people stop taking these medications
• How to make "every bite count" when your appetite is dramatically reduced
• Why protein timing throughout the day matter more than the total amount
• The clever nutrition hack for getting vegetables when raw veggies "make you gag"
• How happiness from initial weight loss creates a window for lasting lifestyle changes
• Why Joan believes physicians should write "two prescriptions" for every GLP-1 patient
• A surprising misconception about shopping the "periphery" of the supermarket
• Creative solutions for maintaining muscle mass while losing weight
• The truth about whether you need supplements when eating less

• eatright.org - Find a registered dietitian nutritionist near you
• Spot On! podcast - Hosted by Joan Salge-Blake