Are you seeking ways to increase your vegetable intake without resorting to salads?In this episode, I delve into 7 different methods to seamlessly incorporate more veggies into your diet, sharing my favorite styles from snacks to main dishes. Some may even surprise you!Embracing a diet rich in vegetables can be immensely beneficial for your health, particularly if you're aiming to lead a healthier lifestyle or shed extra pounds. Vegetables offer exclusive phytonutrients that surpass the benefits of traditional vitamins and are packed with fiber, crucial for digestive health and effective weight management. They play a key role in keeping you full, reducing the need for calorie-dense foods.Stay tuned for actionable tips and insights on how to effortlessly integrate more vegetables into your daily meals!Connect with me: Instagram: doctorfrancavilla Facebook: Help Your Patients Lose Weight with Dr. Francavilla Website: Dr. Francavilla Show Youtube: The Doctor Francavilla Show  Did you grab the special anniversary gift I shared with you? If not, it's available for you to claim here!Link: Anniversary Gift Form — Dr. Francavilla Show (thedrfrancavillashow.com)

Are you intrigued by the new weight loss medicine called Zepbound? In this episode, I'll delve into the mechanisms behind Zepbound, also known as Tirzepatide or Mounjaro, designed to aid weight loss. Joining me is Dr. Alicia Shelly, a board-certified physician specializing in internal and obesity medicine.She hosts the 'Back on Track: Achieving Healthy Weight Loss' podcast and leads the vibrant Thrive for Life YouTube channel. Dr.Shelly's expertise, showcased in CNN, Fox 5 News, Upscale Magazine, and Shape.com, positions her as a leading advocate for healthier lifestyles and corporate wellness.During our discussion, we covered the drug's benefits, mentioned studies with impressive findings, addressed potential side effects, and discussed methods to obtain this weight loss medication.For deeper insights into this innovative weight loss medication, be sure to catch this episode!Connect with Dr. Alicia Shelly:X and Instragram: @drshellymd LinkedIn: Alicia Shelly, MD FACP DABOMFacebook: Dr. Shelly MD Tiktok: drshellymdWebsite: drshellymd.comDid you grab the special anniversary gift I shared last week? If not, it's available here for you to claim!Link: Anniversary Gift Form — Dr. Francavilla Show (thedrfrancavillashow.com)

Celebrating Our 1-Year Anniversary!Claim your special gift: https://www.thedrfrancavillashow.com/anniversary-gift-formWhat an incredible journey it's been! As we reach our 1-year milestone, my heart is full of gratitude for your unwavering support. Thanks to your contribution, we've crossed the remarkable milestone of 20,000 downloads!To express my deepest appreciation, I'm excited to share a special gift with you – the 'Gift: Weight Care Guide.' Please click the link above to claim your special gift. Beyond mere tips, it's a journey towards sustainable, long-term wellness, perfectly aligned with the heart of our podcast. Dive into it with engaging activities designed just for you.In this episode, I delve into the Weight Care 8, uncovering the guiding principles that shape my approach to patient care. I'm thrilled to share these foundational principles, as they underpin how I navigate and address crucial topics of health and well-being.Thank you for being part of this incredible journey! If you're as eager as I am to explore the 'Weight Care Guide' and discover the guiding principles in our latest episode, make sure to tune in now. Let's keep this amazing conversation on health and well-being going. Happy listening

Looking for transforming family mealtimes from stress-filled to stress-free? Well, get ready for a treat! In this episode, we're joined by the incredible Dr. Monica Davern – a board-certified pediatrician, a dedicated vegan, a hardcore endurance athlete, and a mom of two boys. She also assists parents in raising thriving plant-based kids.Dr. Davern shares insightful tips, covering topics from fostering a positive mealtime culture for children to tackling kitchen writer's block with a sticky note approach. Her practical tips extend to crafting an easy, enjoyable, and nutritious mealtime by offering a straightforward method for building your kid's plate.Join us for more parenting tips on stress-free family mealtimes and unlocking valuable insights!ResourcesIG @mighty.roots Facebook mightyroots.org and leafy littles community Linked in and twitter: @happyveganmd

Today, I want to dive into why tracking your weight history is so crucial in understanding your weight journey. Let's explore the five key aspects of weight care and how your history can be a game-changer.In my practice, I believe in a holistic approach to weight care, focusing on:Root Causes: Dig deep to uncover why you've been struggling with your weight.Medications: Sometimes, they play a role, and we explore this option.Nutrition: Understand your unique nutritional needs for effective weight management.Behavior Changes: I'll guide you in making sustainable changes that support your goals.Education: Providing you with the knowledge and tools you need for informed decisions. Your weight history can serve as a guide to a healthier future. Stay tuned for more insights on weight care. Remember, your weight is not solely your fault; it's influenced by a complex interplay of biology, stress, and life events. Embrace this understanding to navigate your journey toward better health and stability. Create a chart, identify patterns, and use this knowledge to take kinder, judgment-free steps forward.

Getting into the holiday spirit? Well, in this episode, as we draw nearer to the holiday season, we're going to dive into the topic of traditions. Those cherished customs that sometimes challenge our health goals.Celebrations and traditions often come with their own set of culinary delights, special drinks, and, unfortunately, lots and lots of sugar. It's as if the holidays and sugary treats have become inseparable companions, and it can be quite a challenge to navigate through the season without overindulging.Amidst this whirlwind of festive flavors and tempting sweets, the best tip for success is being intentional. Intentionality means consciously making choices that align with your health and well-being goals. It involves planning ahead, setting clear boundaries, and being mindful of what you consume.If you want to dive even deeper into effective strategies for managing your weight and health while savoring the festivities, be sure to tune in to this episode. We'll provide you with valuable insights and practical tips to make this holiday season not only joyful but also healthy.

In this episode, we delve into the complex relationship between motivation, commitment, and achieving your goals. Inspired by the wisdom of Olympic runner Jim Ryan, who said, "Motivation is what gets you started. Habit is what keeps you going," we debunk the myth that motivation alone is the key to success.Motivation is often tossed around as the driving force behind change, but it's a fleeting and sometimes unreliable emotion. We challenge the common notion of motivation and emphasize the pivotal role of commitment in bridging the gap between momentary inspiration and lasting transformation.The driving force behind change is essentially the spark, the 'why,' or the dream that fuels your desire. Nevertheless, this driving force isn't a constant companion on your journey. We examine how its fleeting nature is influenced by external factors, internal chemistry, or even the occasional bad day. We also acknowledge that people dealing with conditions such as depression or ADHD might encounter challenges related to maintaining high levels of this driving force, even when they are committed to change.Lastly, we explore the concept of rewarding yourself. In contrast to the instant gratification of motivation, self-reward serves as a long-term motivation booster. Celebrating your achievements, big or small, helps maintain your commitment and solidify the new habits you've cultivated. Tune in to know more about this episode.

On today's episode, I'm joined by my mentor, Dr. Becky Andrick, a seasoned physician with 28 years of experience. We discuss weight maintenance and key factors at play, including effective strategies, challenges, and the importance of long-term commitment to a healthy lifestyle.It is a common misconception that losing weight is the most challenging part of the weight management process. Many individuals have successfully shed pounds using various methods such as diets, exercise regimens, and lifestyle changes. However, the real challenge lies in sustaining that weight loss over time.The repeated cycle of losing and regaining weight underscores the complexity of this issue. To address the challenge of weight maintenance, it is essential to consider metabolic factors, societal influences, and emotional components.Stay tuned for more insights on how to effectively manage and sustain a healthy weight, as we explore practical tips and expert advice to support you on your journey towards a healthier you.Resourceshttps://www.wtwdenver.com/

If you're a mom or part of a family, this episode is right up your alley.In this episode, I'm joined by Dr. Toh Togolawi, a renowned family physician and double board-certified expert in lifestyle medicine, who is particularly enthusiastic about plant-based eating. We talk about lifestyle medicine and its strong focus on six foundational pillars crucial for preventing, treating, and even reversing chronic diseases.The pillars are;Nutrition, with an emphasis on plant-based diets.Stress management.  Regular physical activity. Avoidance of risky behaviors such as alcohol and tobacco use. Adequate sleep. Social connectionIn our conversation, Dr. Togolawi highlights the importance of passing down these principles to children, establishing a foundation for a healthier life as they grow. Whether it's adopting plant-based nutrition, encouraging more physical activity, or teaching stress management, involving kids in these practices can have a significant impact.Tune in for valuable insights into transforming your family's well-being.Resourceswww.margarettowolawimd.comhttps://www.linkedin.com/in/margaret-towolawi-md-dipablm-9013351bb/https://www.facebook.com/TowolawiMDhttps://www.instagram.com/authormargarettowolawi/https://www.instagram.com/nurturewellcenter/

Welcome to today's discussion on the final macronutrient: fat. While fat is frequently associated with weight gain, it's essential to understand why this connection exists. This perception stems from the fact that fat is calorie-dense, containing more than twice the calories per gram compared to proteins and carbohydrates.However, fat isn't solely about that. It's also important to understand that dietary fats come in different forms, each with varying effects on health. This macronutrient also plays a vital role in our body by helping absorb essential vitamins like A, D, and E, and it provides insulation for nerve cells, including those in the brain. So, beyond its impact on appearance or weight, fat is essential for overall well-being and proper bodily function.So in this episode, I'll delve deeper into the various types of fats: saturated, trans, mono-unsaturated, and polyunsaturated fats. I'll explain their distinct effects on the body and offer insights into how to consume them wisely. By the end of this episode, you'll gain a better understanding of the roles these fats play in your diet and overall well-being.

Menopause is a period in a woman's life marked by numerous challenges that often coincide with major life changes. It's a time when you may be responsible for caring for aging parents while also dealing with shifts in your career, relationships, and other aspects of life.Plus, during menopause, your hormones can go on a rollercoaster ride, with estrogen levels dropping. This can result in extra belly fat and muscle loss, leading to weight gain, particularly around the midsection. These changes can significantly affect your self-confidence and how you perceive yourself. Therefore, gaining knowledge and insights to manage this phase effectively can be truly helpful.So in this episode, we have a special guest, Dr. Susan Baumgartel, who is the creator of 'Menopause Menu,' a free resource and blog website designed to provide support for menopause and beyond. This platform aims to help women navigate the challenges and changes that come with this significant life phase. With her 30 years of experience as an internal medicine physician, Dr. Baumgartel brings a wealth of knowledge and expertise to the discussion as we delve into topics related to women's health, aging, and well-being before and during menopause. Join us for valuable insights and advice in this insightful conversation.Resources: https://www.mymdadvocate.com https://www.menopausemenu.com https://www.menopausemenu.com/book/ https://www.linkedin.com/in/susan-baumgaertel-md/ https://www.facebook.com/MenopauseMenu https://www.youtube.com/@dr.susanbaumgaertel

In this episode, we explore the world of carbohydrates, covering various types such as sugar, starch, and fiber. Throughout our exploration, we shed light on the differences between simple and complex carbohydrates, their sources, and their glycemic index.The first type of carbohydrate is sugar, and it's considered a simple carbohydrate because it's composed of just one or two molecules, known as monosaccharides and disaccharides. These monosaccharides typically include glucose, fructose, or galactose. Simple carbohydrates like sugar can lead to rapid increases in blood sugar levels when consumed. The second type is starch, a complex carbohydrate. It's composed of long chains of glucose molecules, forming a polysaccharide. Examples include foods like pastries, rice, and potatoes.Lastly, fiber is considered a complex carbohydrate because it's primarily made of cellulose, a polysaccharide composed of glucose molecules linked together. Unlike starch, which we digest for energy, fiber resists digestion and supports digestive health. It's also essential for our gut microbiome, a community of intestinal bacteria that thrive on it. A healthy gut microbiome can influence overall well-being, including potential effects on weight and health.Learn about the differences between simple and complex carbs and their impact on your health. Stay tuned to this episode to learn more about this topic. Until next time, take care!

In today's episode, we'll be delving deep into the concept of the scarcity mindset, examining its impact on our health, eating habits, and various aspects of our lives. The scarcity mindset is centered around the belief that we lack something crucial, and this, in turn, affects our decision-making processes. The influence of this mindset on our eating habits becomes apparent when we find ourselves overindulging during travel experiences or consuming excessive amounts of celebratory treats. We might think, 'I may never have this food again,' and as a result, we overeat, even when we are already satisfied.But fear not! We don't want scarcity to dictate our choices. Instead, our goal is to transition to an abundance mindset, where we believe there's enough for everyone. To facilitate this shift, I'll be sharing some practical tips, including the practice of mindfulness, recognizing the abundance of opportunities to savor delicious food and special treats, and considering your long-term health goals when making dietary decisions.By recognizing and addressing the scarcity mindset, we empower ourselves to lead healthier, happier lives. So, be sure to tune in for more valuable insights into health and well-being, and let's embark on this journey from scarcity to abundance together!

Today, we have an intriguing topic as we sit down with Dr. Kerry Reller to explore the intricate connections among asthma, allergies, and weight – three prevalent health concerns that affect a significant portion of the population.Dr. Reller brings a unique perspective to the discussion. She’s an expert in both medicine and engineering. She completed medical school and a family medicine residency at the University of Maryland. Returning to Florida, she honed her expertise in allergy and asthma care while working with her father. Dr. Reller's dedication to wellness, nutrition, and fitness drove her to specialize in obesity medicine. She is also the owner of Clearwater Family Medicine.Her insights underscore the complexity of the relationships between asthma and weight. The interaction goes both ways: asthma can worsen weight problems, and vice versa. Past beliefs attributed asthma's impact on weight to physical limitations, but now, thanks to Dr. Keller, we understand inflammation's significant role.On the flip side, the interplay between asthma and weight is multifaceted. Weight struggles can be influenced by asthma symptoms, and conversely, asthma can also be affected by weight. In terms of. weight loss, it can positively impact asthma. A balanced, anti-inflammatory diet. Shedding weight often leads to reduced medication dependency, better quality of life, and fewer exacerbationsTune in to gain a deeper understanding of how these conditions intersect and interact, and to explore the expert advice offered by Dr. Reller to empower individuals on their unique health journeys.

We're delving into the essential macronutrients – carbohydrates, fats, and proteins – each with its own unique composition derived from distinct building blocks that offer specific benefits to our bodies. In this episode, we're narrowing down our focus to the crucial role of protein and how it impacts weight management.Protein serves a greater purpose than mere nourishment; it actively functions within the body. Increasing your protein intake becomes essential when aiming to manage your weight. Its high thermic effect contributes to increased calorie burning during digestion. Diets rich in protein sustain a feeling of fullness, promoting satiety and curbing overeating. Moreover, it safeguards lean muscle mass during weight loss, thereby supporting a healthy metabolism.We invite you to join us in this episode for an in-depth exploration of protein: its diverse sources, strategies to incorporate it without unnecessary additional calories, and a discovery of protein-rich foods that seamlessly integrate into your dietary regimen.

Despite the rapidly increasing demand for weight loss drugs, they have gotten hard and harder to get. Shortages of these crucial medications like Ozempic, Wegovy, Mounjaro and other weight loss drugs are creating a bigger issue in treating patients with diabetes and other weight-related diseases.In this episode, I've once again invited Emily Sutton, PharmD to delve deeper into this issue. We will be discussing strategies on how to properly manage weight amidst disruptions in the supply chain of weight loss drugs. We will also talk about what “compounded” peptides are and if they are a good choice for you. Emily Sutton, PharmD, CDECS is a clinical pharmacist specializing in treatment of chronic diseases with a focus on diabetes and obesity. She has worked with patients from all backgrounds in Vermont to provide equitable care and access to appropriate medications.

In recent times, metabolic-associated fatty liver disease (MAFLD) has emerged as a pressing global health issue, rapidly surpassing hepatitis and alcohol-related problems as the leading cause of liver disease and transplants. Often undetected until advanced stages, MAFLD is intricately linked with metabolic syndrome, hampering the liver's capacity to regulate excess sugars and lipids effectively.In this episode, we're joined by Emily Sutton, PharmD, CDECS, a clinical pharmacist specializing in the treatment of chronic diseases with a focus on diabetes and obesity. She has worked with patients from all backgrounds in Vermont to provide equitable care and access to appropriate medications.She highlights that MAFLD is often found incidentally through imaging or blood tests. While drug trials progress, lifestyle changes remain key. Medications for diabetes management, such as GLP-1 receptor agonists, show promise in reducing inflammation.Early diagnosis is key to preventing non-alcoholic fatty liver disease. Understanding inflammation, risks, and liver enzymes empowers proactive health. Connect with Emily Sutton's clinical practice for insights. To learn more, dive into this episode.

Our reproductive health goes through various stages in life, starting from puberty with the onset of menstruation, through the reproductive years marked by regular cycles and fertility, to perimenopause in the late 30s and early 40s, culminating in menopause. Understanding how these stages can affect our weight is crucial for managing reproductive health and seeking appropriate care.In this episode, we have the privilege of having Dr. Becky Lin, a distinguished gynecologist specializing in menopause, weight loss, and women's sexual health, who will shed light on perimenopause and the relationship of  weight gain and menopause.Menopause brings a noticeable decline in hormones like estrogen and insulin, affecting our bodies in various ways. Weight gain is a common concern, as lower estrogen levels can lead to abdominal fat accumulation and increased insulin resistance, making weight management challenging. Dr. Becky Lin will explore the factors behind menopausal weight gain and offer valuable insights for effective weight management, including how hormonal changes impact both weight and women's sexual health during this phase.

Whether you are new to exercise or already engaged in fitness activities, this episode will motivate and inspire you to prioritize movement for a healthier and happier life.In this episode, Jeff Young, a distinguished medical fitness expert with over 30 years of experience, shares his profound insights into the transformative impact of exercise on overall well-being, providing necessary information for ultimate health.According to him, the significance of exercise for overall health is underscored, with a beneficial impact on every system in the body, be it the muscular, cardiovascular, nervous, skeletal, digestive, hormonal, or mental system. Strength training, in particular, is an area that stands out due to its ability to enhance muscles, the skeletal system, and the nervous system more than any other form of exercise. The concept of exerkines is introduced, where our organs and systems communicate with each other through the release of proteins and hormones during exercise, contributing to various health benefits.Moreover, most people experience improved well-being after exercise, attributed to the body's natural response to movement.

With July's scorching heat comes the highly anticipated swimsuit season, So today, we explore the profound impact of body image in our society and the growing movement towards embracing oneself with love and acceptance.I want to unravel powerful mindset shifts that can help us reshape our perception of body image. Because this is something a lot of American women struggle with. Whether it's splashing around in the pool, soaking up the sun at the beach, or simply relaxing in a hot tub, the swimsuit becomes a symbol of enjoyment rather than a source of anxiety. By understanding that a swimsuit is just a piece of clothing designed for fun in the water, people can liberate themselves from the pressure of unrealistic beauty standards and truly appreciate the experiences it enables.In reality, people around us are more focused on their own experiences and having a good time rather than judging how we look in a swimsuit. Understanding this can empower individuals to let go of self-doubt and embrace their bodies with confidence. By reframing their mindset and appreciating the joy of being present in the moment, people can create a positive and healthy relationship with their bodies, free from the constraints of societal expectations.Discover the power of a positive body image and join me in embracing self-love. Tune in to the episode and learn how to appreciate your body as the incredible vessel it is. Let's break free from unrealistic beauty standards and celebrate the beauty of being unapologetically you. You deserve to feel confident and empowered in your own skin.