In this episode we outline the goals of this podcasts, and introduce the four hosts to you, our listeners.

In this episode we discuss the four areas you should focus on as you work toward a healthier lifestyle and an optimal weight. They are: Diet, Sleep, Exercise, and Stress.

When people embark on a weight loss journey they are bound to make mistakes. There is so much misinformation out there! In this episode our hosts breakdown the common ways people make mistakes when embarking on a weight loss journey toward a healthier lifestyle.

In this episode we discuss insulin resistance. What it is, why it's critical to understand what it is, and the role of insulin in a healthy lifestyle and obtaining a healthier weight. We share examples of the various ways that insulin resistance manifests itself in our bodies. [Spoiler!] It manifests differently in everyone!

In this episode we discuss four strategies to help maintain your healthy living and/or weight loss goals during the holidays. They are: 1. Ask yourself how you want to feel during the holidays. 2. Ask yourself how you want to feel after the holidays. 3. List the habits and behaviors that make you feel your best. 4. Considering your answers to question 1-3, review which of the habits and behaviors you are able to commit to either fully, partially or in some sort of revised way during the holiday period. Here is the link to the blog post that discusses this podcast in details: https://ultimatebodytransformationmethod.com/navigatingtheholidays/ Here is the link to the Facebook Group: "Community of People Elevating Their Mind And Body To Lose Weight" https://www.facebook.com/groups/whyweightelevate Here is the link to sign up to receive our emails: https://ultimatebodytransformationmethod.com/2weekguide/

Ever wonder what you can do so you don't overeat and are only eating when you need to? In this podcast we share practical tips to help you eat less and only eat what you need to eat. Here's the link to the 7 day stress eating course we discussed. https://ultimatebodytransformationmethod.com/stresseatingcourse/

In this episode we discuss all about fats in a healthy diet. We talk about the good fats, the bad fats, and how much we should actually be eating.

As we consider setting goals for improvement, the topic of motivation always seems to come up. In this episode we break down the role of motivation in making healthy lifestyle changes. We talk about what it is, what it isn't, and what you can do to reach your healthy goals.

With the start of a new year, people are starting new diets. Although we recorded a similar podcast a few episodes ago, we felt it important to discuss this topic again. These are some of the common mistakes we discuss in this podcast: 1. Getting overwhelmed. 2. Comparing my journey with the journey of others. 3. Tracking calories. 4. Not listening to my body and it's own cues. 5. Not getting enough sleep. 6. Not drinking enough water or electrolytes 7. Trying to eat less. This is the article that Sheryl referenced in the podcast: Asadollahi, T., Khakpour, S., Ahmadi, F., Seyedeh, L., Tahami, Matoo, S., & Bermas, H. (2015). Effectiveness of mindfulness training and dietary regime on weight loss in obese people. Journal of medicine and life, 8(Spec Iss 4), 114–124.

We review the benefits of accountability and share some ideas to find accountability in your life. Here's the link to our Facebook Group in case you are looking for someone to help you be accountable. https://www.facebook.com/groups/whyweightelevate

A basic review of intermittent fasting. Here are the Dr. Jason Fung books that we reference in the podcast (these are affiliate links, which means we get a small profit if you buy through this link): The Complete Guide to Fasting: https://amzn.to/3nxsNux The Diabetes Code: https://amzn.to/3spZ9ey Life in the Fasting Lane: https://amzn.to/39ovGcc

In this episode Sheryl and Quincy discuss the scale and why it's not really a useful tool when it comes to measuring your success on this journey. Sheryl made this short video on the proper way to use a scale. Enjoy! https://youtu.be/xAudOtWBZN8

This podcast is a follow-up to episode 3 where we talk about insulin resistance. In this episode we talk in general terms and review the main areas to focus on in order to bring ones insulin levels under control. These include diet, exercise, sleep, and mindfulness.

In this episode we discuss the question: "At what point should I start working with a metabolic health practitioner instead of doing this journey along?" We reference two organizations that list health practitioners in the US that can help you with your metabolic needs. 1. ABOM, American Board of Obesity Medicine. This is the link to their physician directory: https://abom.learningbuilder.com/public/membersearch. 2. SMHP, Society for Metabolic Health Practitioners. This is the link for their directory: https://www.metabolicpractitioners.org/membership-account/directory/ We also reference two of Jason Fung's books. Below are links to buy them on Amazon*: Obesity Code Diabetes Code *These are affiliate links, which means that if you buy the books, a small percentage of the sale returns to us to help us keep producing our podcast and other helpful content.

In this episode we take a deep dive into the topic of Obesity. We talk about the definition of obesity, how obesity rates in the US have increased, why this is a bad thing, and what are some of the causes of obesity. Our show notes are found here. https://ultimatebodytransformationmethod.com/podcastepisode14

In this podcast we discuss the implications of what is discussed in Op-Ed published in MedPage Today (Authors David Perlmutter, MD and Casey Means, MD) This is the article: https://www.medpagetoday.com/primarycare/dietnutrition/91281?xid=nl_secondopinion_2021-02-23&eun=g945266d0r The show notes can be found here: https://ultimatebodytransformationmethod.com/podcastepisode15

In this episode we discuss medications and obesity. We discuss those that increase obesity, and those that help with reducing obesity. Our shows notes can be found here: https://ultimatebodytransformationmethod.com/podcastepisode16

In today's podcasts we discuss the concept of "Diet Mentality." We address our concerns with the diet mentality or diet culture that pervades our society. We also discuss tips to stop this perspective and instead live in a healthier way that is more in tune with our own body's cues.

In this episode Dr. Rigby, Kelsey and Quincy provide a brief introduction of four popular diets that people engage in on their journey to lose weight and live healthier. They are: (1) the ketogenic diet, (2) a low-carb / high-fat diet, (3) the Mediterranean diet, and (4) a Carnivore diet. It is our hope to provide our listeners with a basic understanding of each of these four types of diets so they can be better informed of what the diet is and what the diet is not. Enjoy!

In this episode Dr. Rigby, Kelsey and Quincy do a deep dive into the ketogenic diet. What it is? What it isn't? And other topics.

In this podcast Dr. Rigby, Kelsey (Dietitian) and Quincy hold an in depth discussion on the ins and outs of a low carb / high fat diet. We talk about what the diet is and what the diet isn't. We also describe who would do well with this diet, as well as common mistakes people make when eating this way.

Quincy here. In this episode Dr. Rigby and Sheryl have a great discussion regarding whether diet or mental health is more important when it comes to losing weight correctly and keeping it off permanently. Spoiler alert: Both are important! Both an individual's mental health and what they eat can influence and affect whether s/he is successful in their weight loss journey. In this discussion we review various ways both affect each other and can impact whether you are successful in your healthy living journey.

In this podcast we provide an overview of the Mediterranean Diet, including a review of it's researched history, and the benefits of this diet.

In this episode Quincy and Dr. Rohn Rigby discuss the carnivore diet. This diet is an animal based diet. A few highlights from the podcast include: How people do it wrong. How people do it right. Which individuals would benefit from this type of diet. In this episode we reference the book by Paul Saladino, called "Carnivore Code". Here's a link on Amazon if you want to look into the book: https://amzn.to/3eVd47t.

Sticking with your dietary habits while traveling can be tough. In this podcast we share a number of tips and tricks we've found to be helpful for anyone trying to eat healthy while traveling.

In this episode Sheryl Bingham and Kelsey Bird teach Quincy (and all of you) about PCOS and the best way to treat this disease.

In this episode Sheryl Bingham and Kelsey Bird teach Quincy about a woman's menstrual cycle and the many ways it can affect a woman's diet. They also give advice on how a women can eat healthy during the menstrual cycle.

In this episode we discuss the philosophy behind Intuitive Eating - from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. We also review the 10 principles associated with this approach to food and eating. If you have been interested in learning more about this topic, this is a great listen.

Dieting is very common in our culture. Most everyone has done it at least once in their life. However, research shows that engaging in quick fixes to lose weight actually leads to increased weight gain in the long run. In this episode we discuss what it means to be stuck in a "diet mentality" and what is wrong with that approach to eating. We also share how to tell if you are personally stuck in this mindset. We then share how to change your thinking and instead approach eating in a way that is conducive to a long-term healthy lifestyle.

In this episode we discuss the role of exercise in a healthy lifestyle. This includes: when a person who is not exercising regularly should start exercising, the role of exercise in losing weight, and ideas of how to incorporate exercise into your lifestyle.

In today's episode we discuss protein. A few areas we review are: (1) How much protein does one person need? (2) How much is too much protein? (3) What are various sources of protein? And how much protein are in each one? (4) What is bioavailability?

This 10 minute podcast is a roundtable discussion of what to do when you fail to meet your goals. Topics include: 1) What do you do when mess up on any given day 2) The role of discipline 3) Creative problem solving to meet your goals differently than you first expected.

Hi! In this episode we share our thoughts on what you should consume before and after a workout for optimal performance. We discuss: Hydration (drinking water) Exercising in a fasting state Carb-loading or carb consumption Electrolytes Fueling for weight loss versus fueling for muscle building When you should refuel (eat) post-workout, and what you should eat at that time Thanks for listening!

Hi everyone! In this 14 minute episode, Rohn, Kelsey and Quincy discuss the various types of exercise categories, and review the recommended guidelines for exercise, according to the American College of Sports Medicine. This includes aerobic exercises, anaerobic exercises, and HIIT (High Intensity Interval Training).

In this 10 minute episode, the four of us discuss the important topic of hydration. Many of us have heard that it's important to drink plenty of water to be healthy, but for some of us, it's not that simple. In this podcast we discuss: 1) Why it's important to drink water, 2) What is the recommend amount of fluid that should be drunk each day, 3) How to tell if you are ingesting enough fluids, 4) How do you get enough fluid if you struggle to drink plain water, 5) Is it possible to drink to much?

In this podcast 14 minute podcast, Rohn, Sheryl, Kelsey and Quincy discuss the NPR Article: Why Crash Weight Loss Programs Don't Work: Clues From Hunter-Gatherer Societies. This article presents research presented by Herman Pontzer, an evolutionary anthropologist at Duke University. Herman Pontzer proposes that what society thinks it knows about energy expenditure in humans is actually not accurate. We share our thoughts and favorite aspects of the article. The article is found here: https://www.npr.org/sections/health-shots/2021/07/16/1016931725/study-of-hunter-gatherer-lifestyle-shows-why-crash-weight-loss-programs-dont-wor?fbclid=IwAR0sM6Wqn3JsaeLC0S50RPSruVf7JbjuE-oLmzRFOJW0bufTR6YCZDEGL-8

In this 12-minute episode we share why created the 6 Week Ultimate Mind and Body Transformation program. This program is set to launch for the first time 12 days after this podcast goes live (on September 5, 2021). This is a program that we have been working on for two years, and is full of helpful information that is offered step by step for individuals who are looking to improve their overall health. The information shared in this program is based on the evidenced based information we teach our patients in our medical practice. If you are interested in learning more about this program, go here: https://ultimatebodytransformationmethod.com/6weekcourseinfopage/

In this 18 minute podcast, Rohn, Kelsey and Quincy discuss our 6 week program and describe in depth what is in the program. This includes the schedule, the topics addressed, and what resources are included. This whole program is designed help individuals implement the health habits that will help them maintain a healthy lifestyle long term. If you are interested in finding out more about this program, go here: https://ultimatebodytransformationmethod.com/6weekcourseinfopage/

In this 11 minute podcast we review an article recently published with the American Academy of Medicine titled "What patients should know about losing weight -- and keeping it off." In this article, the author Timothy Smith discusses various topics relating to weight loss, including (1) the role a low-carbohydrate diet plays in weight loss and (2) the role of activity in weight loss. The article can be found here: https://www.ama-assn.org/delivering-care/public-health/what-patients-should-know-about-losing-weight-and-keeping-it

This 9 minute episode looks at the topic of calories. What it is, and the reasons why we don't think it's the best way to measure if you are eating the right way.

In this 13 minute podcast, we have a roundtable discussion about the topic of COVID19 mask mandates, and we talk about when we would and wouldn't recommend the vaccine for an individual. This includes a discussion regarding metabolic health and Covid 19. In this episode Quincy mentiones the YouTube Vlogger, ZDoggMD. Here are some of the videos if you'd like to take a look/listen. "This Vaccine Mandate is a Huge Mistake" https://www.youtube.com/watch?v=3lryJ2_umSg Reference Z-dog videos

In this 17 minute podcast we discuss two articles. The first is about a recent study published by the CDC that found that childhood obesity rates increased during our pandemic. The second is article that discusses recommendations to help children develop healthy eating habits. Here is the first article: https://www.ksl.com/article/50243221/study-childhood-obesity-in-us-accelerated-during-pandemic Here is the second article: https://www.cdc.gov/healthyweight/children/index.html. Link to 7 day stress eating course. Our takeway is if a child has obesity, you want them to maintain their current weight, and let them naturally progress through growth. We also want children to get into the habit of exercise and to avoid the mentality of diet culture.

In this 17 minute episode we have a healthy discussion of whether the Ketogenic Diet is a "Fad Diet" or if it's a diet that is healthy in the long run. Part of our conversation is based on the definition of a "diet" that we described in Episode 28 regarding the dieting culture. This is a great discussion.

In this 14 minute episode we discuss the concept of mindful eating. It is a great tool that can help you be more present and aware of what you are eating. It also helps you learn more about your hunger cues.

In this 15 minute podcast we hold a roundtable discussion on ideas that we have found helpful to maintain one's healthy goals during the holidays. Check out the show notes for a more detailed list of the ideas we discussed. The four main items we discuss are: 1. Ask: How do you want to feel DURING the holidays? 2. Ask: How do you want to feel AFTER the holidays? 3. Write down 10 habits or behaviors that help you feel your best. (More than just food related habits, like sleep, exercise, water, etc.) 4. Review your responses to the above steps and write down 5 habits you can commit to this holiday season.

In this 15 minute episode, we share a wide variety of gift ideas you can ask for (or get for yourself!) during the upcoming holidays.

In this 14 minute episode we share a variety of ideas to eat a keto or low-carb/high-fat on a budget. It can sometimes appear expensive to eat healthier, but there are ways to do it.

As part of a look into the mental health aspect of obesity, we had the wonderful opportunity to interview Kelli Houghton, LCSW (Licensed Clinical Social Worker). Sheryl has sent many of her patients to work with Kelli as they work on the mental health side of things associated with their obesity. In this interview Kelli tells Sheryl and Quincy of the common mental health issues she sees in her practice with patients with obesity, she discusses the impact of trauma for these individuals, and she shares some of the tools she uses to help these patients work through this trauma. For more information about Kelli and her practice in Utah, check out her website here: https://lucent-counseling.com/

In this 10 minute episode, we discuss the topic of self love and it's importance on your overall health. Self love is more than just a fancy spa day (although it could be). Self Love is doing those things that ground you and make you whole. For Dr. Rigby this includes exercising, and for Kelsey it includes meal prepping. In this episode we also discuss our free "Self Love" Facebook challenge in our Facebook community that is designed to encourage individuals to improve their own self love. Check it out here: https://www.facebook.com/groups/whyweightelevate

In this 18 minute episode Rohn, Sheryl, Kelsey and Quincy share their takeaways from the following article. "Why COVID-19 is more deadly in people with obesity—even if they're young." This article was published on science.org and is a meta analysis of various published articles on the topic of COVID and Obesity. We share some great things that have been found regarding this topic. Here is the link to the article: https://www.science.org/content/article/why-covid-19-more-deadly-people-obesity-even-if-theyre-young.

In this 10 minute episode we discuss the topic of net carbs. We explain what they are, how to calculate them, and whether or not you should count them when calculating how many carbohydrates are in your food. This information is really helpful for individuals who are trying to eat low carb / high fat, or keto.

We discuss the updated dietary guidelines from the US Department of Agriculture (USDA) and the Department of Health and Human Services. These are recommendations for 2020 through 2025. This episode was fun because we reviewed the new guidelines, but then also got to hear Dr. Rigby's perspective on each new guidelines. Sometimes he agreed and sometimes he disagreed. A highlights from the new guidelines include. These guildlines influence all programs under the direction of the US government, including military, school lunches, WIC, policy decisions, Head Start, etc. Items that are new this cycle: There are now guidelines for birth to old age. This includes guidelines for those that are pregnant and who are breastfeeding. (They lengthened the time the recommend exclusive breastfeeding to 6 months.) They include guidelines for diseases, like cancer, heart issues, obesity. The new guidelines include 4 key recommendations: 1. limit added sugars to 10% of calories per day 2. Limit saturated fat to less than 10% of calories per day 3. Limit sodium intake to less than 2300 mg / day 4. Limit alcholoic beherages to 2 drinks or less a day for men, and 1 drink or less a day for women They also recommenda making every bite count, focusing on choosing healthy foods and beverages that are rich in nutrients. and stayin within calorie limits. They discuss the pattern of eating. The focus is on the combination of food and beverages, not just on individual foods or drinks. They mention that ongoing eating patterns have an influence on an individual's health. Finally, the guidelines state that an average american's diet aligns with the guidelines at 59 out of 100 on the healthy eating index. The guidelines are found here: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

It's colorectal cancer awareness month in the USA. In this 7 minute episode, we discuss the topic of fiber. Dr. Rigby shares his perspective on what fiber is, how much fiber a person should consume, and what foods help you consume healthy fiber.

In this 8.5 minute episode, Rohn and Quincy discuss the topic of constipation. Rohn talks about the various causes of constipation, followed by what are things that a person can do to overcome or mitigate constipation.

In this 15 minute podcast Dr. Rigby and Quincy discuss Continuous Glucose Monitors (CGMs). The topics include: The two types of GCMs that are approved by US insurance companies: Libre and DEXCOM We discuss how they measure your body's sugar levels, and we compare them to the traditional finger pricks used to measure sugar levels. What are the benefits of using them? Are they covered by insurance?

In this 11 minute episode we discuss the topic of Type 3 Diabetes. Highlights include: What is Type 3 Diabetes? Does anyone with Alzheimer's have it? (Spoiler alert: not necessarily, dementia can happen other ways.) We also discuss questions like: Can it be cured? Or can the symptoms be lessened?