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You know those moments where you realize, Wow, I really should’ve done this sooner? That was me over the holidays—cramming through research articles for my obesity medicine certification renewal. I was expecting a tedious grind, but as I dug in, I found some fascinating nuggets that I knew you’d want to hear.

This week on Thriving as a Physician Podcast, I’m breaking down the most interesting pearls I came across. These are practical, science-backed tips you can apply in your own life and share with your patients.

Let’s get into it!

(Please note – this article is for educational purposes only and should not be taken as medical advice. If you have questions about your own health, please discuss with your physician)

1. The Power of Low-Carb Eating (Without Extreme Restrictions)

An article by Schwarz et al., Journal of the Endocrine Society (2021), found that low-carb meals promote fat oxidation, reduce insulin secretion, and stabilize blood sugar levels, while high-carb meals cause glucose and insulin spikes and reduce fat metabolism​.

In my own experience, sticking to a low-carb plan has helped eliminate those “hangry” blood-sugar crashes. But here’s the important part—it doesn’t have to be extreme or restrictive. The best diet is one that works for you and fits your life. Patients with insulin resistance can benefit from the metabolic stability that low-carb eating provides.

2. Consistency Beats Diet Type

Here’s something I strongly believe, and research backs it up: It doesn’t matter if you eat low-carb or low-fat—what matters most is what you can stick to consistently over time. 

Chao, Quigley, and Wadden, in an article published in the Journal of Clinical Investigation (2021), reviewed various dietary interventions for obesity and found that both low-carbohydrate and low-fat approaches can be effective for weight loss. The key to success, however, is long-term adherence to the chosen dietary plan. Mechanistically, low-carb diets may provide additional metabolic benefits for those with insulin resistance by reducing glucose and insulin levels​

This aligns with the tools I teach in my coaching programs. It’s not just about what you eat but how you create a sustainable way of eating that feels natural and doesn’t require constant effort. When eating fits your life, consistency becomes easier—and that’s where lasting change happens.

3. Sleep Your Way to Better Eating Habits

One study by Tasali et al., published in JAMA Internal Medicine (2022), found that sleep extension of 1.2 hours per night reduced calorie intake by around 270 calories per day.

Sleep has been known to be an important factor in weight management and yet I think a lot of people don’t take its importance seriously.  This article was a great demonstration of how a small tweak can impact eating habits.

Physicians often face sleep disruptions from call shifts and hectic schedules. But when you do have control over your schedule, prioritizing sleep can significantly reduce cravings and improve your energy levels—without any additional dietary changes.

4. Stop Fighting with Cravings

We’ve all had those certain foods that seem to have control over us. Whether it’s cookies in the break room or chips after a tough day, it can feel like you’re constantly battling cravings.

In my Rewire Your Cravings workshop last month, participants used techniques like EFT (tapping), visualization, and hypnosis to rewire their response to their toughest foods. By the end, cravings dropped from an average of 8/10 to just 1.5/10​!

Can you imagine that? An 80% drop in craving intensity in just one workshop.

Rewiring your response to food isn’t about willpower. It’s about shifting how your brain interacts with those foods, making it possible to feel neutral around them.

Want to try it out for yourself? You can get access to the recording here.

5. The Role of Consistency in Exercise

Exercise is important, but the timing and regularity of workouts matter more than you might think. A study by Schumacher, Thomas, and Raynor, published in the Journal of Physical Activity & Health (2022), found that individuals who exercised at the same time each day (especially mornings) maintained their weight loss better than those who exercised irregularly.

The key takeaway? Consistency matters more than the time of day. Find a schedule that works for you and stick to it.

6. Weight Loss Medications—A Game Changer

Advancements in pharmacotherapy offer powerful tools for obesity management. A Wilding et al., published in JAMA (2021) study, demonstrated that semaglutide 2.4mg led to an average weight loss of 14.9% over 68 weeks. 

Additionally, a NEJM (2021) study by Frías et al., showed that tirzepatide resulted in up to 20% weight loss​.

These numbers are huge – weight loss rates that we could only achieve with bariatric surgery back when I first started Obesity Medicine!

Anti-obesity medications can be very useful tools for some people -especially if you are working on a large weight loss or have comorbidities like diabetes.  As always, talk to your physician to determine if these are right for you.

7. It’s Time to Focus on Real, Whole Foods

The saturated fat debate rages on, but a review by Astrup et al., published in the Journal of the American College of Cardiology (2020), provides clarity. The study found that in low-carb, whole-food diets, saturated fat had a neutral effect on LDL cholesterol and improved HDL and inflammation markers. However, in high-carb, processed-food diets, saturated fat raised LDL and increased inflammation​.

The message here is simple: Focus on whole, minimally processed foods to support your metabolic health, regardless of whether you’re following a low-carb or higher-carb plan.

Final Thoughts: Make It Easier on Yourself

As physicians, we’re used to solving complex problems. But when it comes to our eating and health, it doesn’t have to be complicated. Small, practical changes—like improving sleep, rewiring your cravings, and finding a sustainable eating routine—can have a profound impact.

This week’s episode of Thriving as a Physician is packed with actionable insights designed to make life easier for you. I hope you’ll tune in and start putting some of these pearls into practice.

🎧 Listen to Episode 316 of Thriving as a Physician here.

Let me know which strategy resonates most with you! Share your thoughts in the comments below.

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