Well with Arielle Lorre - 462: The Unsexy Weight Loss Advice That Actually Works (And Why Diets Keep Failing You) with Dr. Lisa Moskovitz

Starting point is 00:00:00 The following podcast is a dear media production. This is Well, a podcast about wellness in all its forms. I'm Ariel Lori, and each week I'm sharing unfiltered conversations with people shaping how we feel, live, and look. Come for the substance, stay for the honesty, and leave with the tools to be well, inside and out. I have been doing a lot of episodes in preparation for summer around all of the beauty and fitness things that we can be doing to feel our absolute best, but I have not

Starting point is 00:00:35 done an episode on nutrition in quite a while. And in my opinion, there is nobody better to talk about this than with my guest today, Dr. Lisa Moscovitz. She is a registered dietitian, a nutrition expert. She is the founder of New York Nutrition Group. And she is known for her practical evidence-based approach to nutrition and helping people build sustainable habits for long-term health, weight management, and a healthier relationship with food without falling into the traps of diet culture. And this is everything that we're getting into. in today's episode. So we are breaking down the unsexy habits that actually drive weight loss and long-term weight maintenance. So wherever you are with your weight and your relationship with food,

Starting point is 00:01:16 there is something in this episode that is going to be not only relatable to you, but also helpful. We get into everything from calories to macros, protein, food noise, intuitive eating, GLP-1s, and why so many women have lost trust in their bodies after years of dieting. And even all of the things that we have just internalized from diet culture. So if you're looking for a realistic, sustainable approach to nutrition and body composition, this conversation is packed with actionable takeaways. It's also fun. So I know you're going to love this one. Please enjoy Dr. Lisa Moskowitz. Welcome. Thank you. So I like to start my show off by asking my guests, what makes you well? It could be just something right now that you're loving, something fundamental in your life, anything.

Starting point is 00:02:01 I would say a balance, which is kind of a joke because who has their whole life balance, but I am someone that I feel that if I don't, I'm not feeling productive career-wise and social-wise and with my family that it feels a little off. So for me, what makes me feel well is when I can fill those three major buckets for me. So family time, career time, and social time with friends is really what makes me feel the most grounded, which in my opinion is being well. It's like that feeling of being grounded. Yeah, I love that.

Starting point is 00:02:42 I feel like the social piece, a lot of people overlook. Yes. Especially younger generations. Yes. I mean, I think we're around the same age. But I feel like there is this trend towards like isolation, which is probably not. More so now. A good thing.

Starting point is 00:02:57 Yeah. Yeah. Hopefully we're moving away from. from that. I agree. Even the virtual, like what I do every day, seeing clients virtually, that is very different than when I can see them in person. And I want to be able to offer that because my clients are everywhere. And for them, it's so much easier to take a meeting when they're home or in between meetings. So it's really nice that it makes it accessible. But the in-person stuff, just the cues and the connection, it's so much more warm. Yeah. You just feel

Starting point is 00:03:24 an instant connection with someone. Yes. And it's so important for our well-being. And it is, getting, I think, more and more remote. But hopefully we're starting to see a little bit more being in action. The pendulum always swings a little bit. I told you before we lived in Manhattan for 16 years and then we moved to the suburbs in New Jersey, which is not everybody's favorite place. But I actually felt so much more isolated living in a busy city because there's so many people coming in and out. No one's really settled here. So to go to suburbs, which was very scary for me specifically because I never looked at my life and said I want to live in a suburb. It was always like the city, Manhattan, I need the action. Like I thrive on the busyness and people everywhere. But I didn't

Starting point is 00:04:06 realize I was like getting less social, socializing in general in the city versus the suburbs. And sometimes you don't know you're missing something until you get it. You go, you know what? I was missing that. And I do feel so much better with it. And it can happen with every aspect of well-being and healthcare and lifestyle. So, yep. That's interesting because I live in L.A., but I was kind of by coastal for eight years. And I really gravitated towards the city because I felt like I'm so isolated in L.A. And there are big differences. New York is a walking city. You know, you can walk out your door and you're everywhere among life. Whereas in L.A., like you're very sequestered to your car, your home. And so I always felt like I was way more social here. Yeah. But I think it's, you know, that's not the

Starting point is 00:04:53 full picture. It's like when I'm coming here, I'm also making more of a point to see my friends who are here because I'm not here all the time. So it's just like being intentional. Exactly. It really just depends. And I think it also depends on where you are in your life. Like whether you're kids or you're single. Hands down, I would not have changed living here when I was single. And that for sure would never have worked in the suburbs. So it just depends where you are. Yeah. Okay. So I want to do a quick this or that round to set the tone. Well, this is a very easy one that we're going to circle back to. Counting calories or intuitive eating? I would say I lean more towards intuitive eating. With a caveat, I'm sure. With a caveat always. And it depends always. Yeah. Three big meals or smaller meals

Starting point is 00:05:38 throughout the day? I actually prefer smaller meals throughout the day. Okay. Low carb or low fat? I would say neither. But if I had to lean toward something, I would say low carb. I'm very pro fat. Okay. Eating breakfast or intermittent fasting? Eating breakfast. Whole foods only or everything in moderation? Everything in moderation. It's so boring. Tracking food or listening to your hunger cues. That's similar to the first one. Yes. And I would say tracking is the antithous, the exact opposite of listening to your body. And so it's hard to do both. So I believe you have so much more long-term success with listening to your body. Cheat day or no such thing? No such thing, if that's not a surprise. Supplements or food? Both, but food first.

Starting point is 00:06:30 Okay. Yeah, it actually said supplements are food first. Yeah, okay. Keep that in. Meal prepping or cooking fresh each day? Meal prepping. Who's doing that? Who's cooking fresh every day?

Starting point is 00:06:41 I don't know. Mill prep is like, and I don't even call it meal prep. Batch cooking. Yeah. It's like my savior in life. Yep. Everyone. Yep.

Starting point is 00:06:49 strict nutrition plan or flexible eating approach. Flexible eating approach. Strict eating never works. Always, always, always. Well, now that we set the tone, for people who are new to you, tell us a little bit about your background and how you got to where you are today. Yeah. So get ready. No, nothing super exciting. I wish I could say, but I've been doing this for about 15 years. And I started as a dietitian working in very boring environments, clinical environments like nursing homes and hospitals. And then I had an opportunity to have a job in private practice in the city at a very glamorous office. And I jumped at it and I was very young.

Starting point is 00:07:33 And I'm the first to admit that what I used to preach and tell patients 15 years ago is very different than what I believe in tell people today. And I think that shows how much nutrition has evolved. and how much healthcare professionals need to with it. But that's where I started working for other people. And then I realized over the years that I want to do this on my own. You know, you just have this like, I feel like I can do this better or I'm not agreeing or seeing eye to eye with the bosses and the authorities. And so that was enough fuel and motivation for me to take that very scary jump and leap because it's very at first unstable and insecure to start my own private practice. So I started that

Starting point is 00:08:17 in 2012-ish, and now I have 25 registered dietitians, a nurse practitioner, a therapist in the office, and it's amazing. And I love it. And I love being able to mentor younger dietitians, because I remember what that felt like and what that was like. And dietitians, we can experience imposter syndrome so much and so often. Because, nutrition is so loaded. Like there's so much controversy and information out there and everybody is a self-proclaimed nutrition expert. And so we are up against so much with social media particularly. So I love being able to give back that way, but also run the practice the way I want. Our philosophy is very simple. We don't believe in anti-weight loss, but we always say that

Starting point is 00:09:05 a healthy relationship with food and your body and weight is the core of a health. eating plan and finding your healthiest, happiest weight starts with working on your relationship with food and your body. I wrote a book a couple of years ago, the Core 3 Healthy Eating Plan, and that was what my intention was. That's what I, you know, was so determined to do was to find a plan and approach that could bridge that gap between intuitive eating and wanting to lose weight and just saying, you know what, this weight doesn't feel good for me. I don't feel good here. And there's nothing wrong with that. You don't have to feel bad for saying, I am not happy with where I want to be. I want to lose weight. I would feel healthier there as long as it

Starting point is 00:09:45 doesn't sacrifice and compromise your mental health or your physical health. That's it. Yeah. And I feel like that was another thing during COVID that changed and the desire to want to lose weight became bad. Yes. It was part of the body positivity movement, I think, which like there were good aspects to that and there were negative aspects to that. But people who openly talked about wanting to lose weight or wanting to, you know, have a certain, working towards a certain physique or whatever were kind of demonized. I'm curious, like, if you can go back to that first practice that you were at, like, what were some of the things that you were doing there that you didn't agree with? Or was there a patient experience that you had, like, obviously speaking in general terms that made you like realize this is not

Starting point is 00:10:31 the right fit for me? 100%. I can tell you flat out, it was very cookie cutter. It was very one-size fits all. It was very pro, not just weight loss, but in my opinion, it was a little bit too pro, like, skinniness, like being skinny and almost like, I don't want to say malnourish because that's a little, you know, unfair, but definitely pushing women to, oh, you didn't lose weight this week. It must be you're eating too much. It was your fault. It was a lot of, it was very shame-based. And I know that works. And this was a time, don't forget. This was like, biggest loser era. So this was like Jillian Michaels, shaming people into feeling bad and not eating and

Starting point is 00:11:11 shrinking down. And now what I was saying before too is that as I have grown professionally, I've learned that does not work. That always backfires. You teach people not to trust their body. You teach them to ignore their hunger and fullness cues and then feel bad when in never it backfires and you're craving all of the carbs and all of the sugar and then you feel like a bad person. And then that cycle just continues and continues. And where does it get you? No where? You're not happy with your weight. And now you feel out of control and discouraged and defeated. And, you know, then talk about the food noise that comes in and the yo-yo diet and the weight fluctuations. And what does that do to your hormones and everything else? Yeah. Yeah. Downstream effect. I'm curious how your

Starting point is 00:12:02 practice or how just the field of, you know, being a dietitian has changed with the influx of GLP ones. I used to be a naysayer in the beginning. I was. I first heard about it and I'm like, and not that they're brand new. We've had medications like GLP ones for a while. It used to be Victoza, but it just never took off. I never got that popular for some reason. So in the beginning, I was very cautious. I was very wary. And I had patients asking me, patients with a history of disordered eating and eating disorders. And I was flat out, no. Now, because what is it?

Starting point is 00:12:38 Like two, three years, I have patients who have a history of binge eating or disordered eating on it, truly on it. And I'm not going to say it's appropriate for everyone. But I think when you do it in the right way with the correct supervision, meeting with a registered dietitian, following up with your doctor, checking your labs because there could be deficiencies, like B-12 deficiency, and not taking it too far because it could be addicting. Yeah. It's so addicting when you step on the scale and you're not hungry and you're like, oh, I love this feeling. And I don't have to eat lunch and I don't have to eat dinner. And that's what I caution people about is try not to get swept up in that and work with a team who can help prevent it from going too far because it definitely does. But for certain people, it could be life changing. They've never felt like food was not the, you know, sole focus in their life. Like they actually can live their life. And they actually can live their life. And it's. And they've never felt like food. And it's, you know, and not have to think about food all the time. They can actually think about their family spending time being in the moment. And how can we say that that's not good for them? Because it just turns down

Starting point is 00:13:41 the volume, right? On the food noise. It does. It can turn down the volume on the food noise. And other good noise. And other, right, 100%. But and for some people, even alcohol, which is like a nice bonus. Yeah. But doesn't take away all the noise. That's what I also warn people about. Sometimes it just transfers the noise into, am I going to gain weight? What happens if I have to stop? Interesting. They start worrying about different things. Now they have that goal weight, you know, in front of the, in their fingertips and they're scared to lose it. Yeah. And so that's where I can take a turn. And that's why it's still important to do that work on your relationship with your body. I think that recovering from disordered eating or eating disorders of which I've had both,

Starting point is 00:14:23 but not serious. Serious. Mine was very intertwined with my own. alcoholism and addiction, I think that recovering from those, though, specifically is probably one of the hardest things. Because for me, like with alcohol and drugs, I got sober, easy, abstinence. I don't have to drink and do drugs every day. But when you have to eat, like, how do you moderate that when you have that, you know, is, quote, unquote? I just give so much credit to people both who experience that and people like yourself who work with people to navigate that. Because, like, you still have to do it, but you have to figure out how to do it in a happy way. And the world doesn't make it easy.

Starting point is 00:15:03 No. It does not make it easy at all. So there's a lot of lingering residual. You might have recovered from your serious eating disorder. Maybe you're not eating less than, you know, maybe you're actually eating over 1,500 calories a day. No more binging, no more obsessive exercising. But those lingering guilt, the noise, the body image issues, the urges and the thoughts, they don't always go away. So it's okay to have the thoughts. It's not okay to act on the thoughts. And that's how I try to present it to people. Because you can't just snap your fingers and make it go away. It can be lifelong. And what I also explain too is sometimes it's like a coping mechanism. Yeah. You know, it's like, oh, when things are feeling very overwhelming and I feel out of control in my life, this is my protective bubble, my safe place where I can numb myself and be like, I don't care about, you know, that breakup or, you know, this job issue because I have this eating disorder is keeping.

Starting point is 00:15:57 me safe and protected. And obviously it's not. But that's how it can feel when people are really in the thick of it. So it's not so easy to just like, you know, there's so much ignorance still to this day around eating disorders and people don't realize. And it's not, you can't diagnose it by the way someone looks. It comes in all shapes and sizes, all ages, all genders. I can tell you that, you know, firsthand. Crazy. Yeah. Okay. So just to give a little bit of framework to this conversation, Yes. Would you just tell us like the main principles of the core three? Yes. Okay. Okay. So it's broken down into three major sections. The first is we work on your relationship with food, your relationship with your body, which is a work in progress like we've already mentioned. Then we get into the planning stage and the meal structure because, yes, knowing how to nourish your body, what a balanced diet looks like. It is important. We can't ignore the fact. And that's where intuitive eating sometimes loses people.

Starting point is 00:16:58 We can't ignore the fact that it is important to know the types of foods we're putting in our body, how they're benefiting us, the best way to eat for our unique needs and activity level and hormone makeup and genetic makeup and microbiome. So we go into the three major macros, core three macros, which are protein, carbs, so I didn't invent that, but I help people understand what are we looking for with protein? What are we looking for with fat and what are we looking for with carbs? And all of them are equally important. all of them. People get so scared of eating carbs now. That is still being demonized. And you don't realize

Starting point is 00:17:32 that without those two very important macronutrients, things are going to break down. Your body's going to break down. And you can only get away with it for so long. Because eventually the cravings are going to go up. The, you know, energy levels are going to go down. Hormones are going to go all over the place. And for what? It is so futile. It is so pointless to try to be so restrictive. So that's the second component. And then the third is just the behavioral modification. Like, what are you doing every single day? What are you actually doing every single day to get you closer to your goals, to be consistent to have it, you know, feel better right now? And so I always encourage people to have those good enough goals. They have to be just good enough. They can't be perfect. So maybe it's just

Starting point is 00:18:18 one extra glass of water. Maybe it's getting out for a walk two to three times a week. Maybe it's adding an extra vegetable at dinner. It sounds so boring and unsexy. And I know that. But these are the things that are unsexy people are the things that work. Those are the evidence-based principles that actually help you find success and that are sustainable. Yeah. I'm always wary of something that sounds too sexy. Yes. Yeah. Because I'm like, it's usually the boring things that are the fundamental or foundational things that actually work that have the research and the evidence and the data behind them. 100%. And I can't emphasize that enough. And that is what I do half my day. It's just like, no,

Starting point is 00:18:58 if it sounds like, if it's like, I've never heard of this before. Oh my gosh. Is that what's in my water? And it's like, no, there's a reason you haven't heard of it before. It's not true. It is so easy to focus on the big wellness habits like your workouts, your protein intake, your sleep, even supplements and a lot of times we overlook some of the basic things including fiber. Honestly, I was really surprised when I learned how many people still are not getting enough. It's one of those foundational things that impacts so much more than digestion. And that is why I've been trying momentous fiber plus. What I like about it is that it's not just a single source fiber supplement like so many of them out there. It combines soluble fiber, insoluble fiber,

Starting point is 00:19:42 and prebiotic resistant starch. This means that it's a single source. It's a single source. It's It helps to support not just gut health, but digestion, blood sugar balance, and overall recovery. So the way that I think about it is if your gut is functioning better, everything else you're doing from your nutrition to your workouts, has a better chance of working the way that it's supposed to. And I also appreciate that Momentus takes quality seriously. Their products are made with clean, minimal ingredients, their NSF certified for sport, meaning that they've been third-party tested for purity and accuracy, which is always important to me when I'm choosing supplements, especially something that I'm taking every day.

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Starting point is 00:21:03 And I've really talked about how the biggest unlock for me was when I started using it consistently, meaning pretty much every day if I can, as opposed to using it a few times a week for a longer period of time. What I love about the Bon Charge face mask is that you can adjust the time, which you can't do on a lot of other masks. You can also adjust the intensity. So if for some reason, maybe I just had a treatment done and I don't want it to be as strong, I can lower the intensity a bit. Or I can switch between the red and near infrared light, or I can use them both simultaneously. So this is one thing that I bring with me, no matter what, no matter where I'm going. And what I've noticed from being more consistent is that my skin is way more even. And I've had so many

Starting point is 00:21:43 experts on the podcast who have talked about how youthful looking skin is not skin that doesn't have any movement or lines. It's really even skin. I've noticed that. I've also noticed that I've also noticed that I just have a better overall glow. And my skin definitely seems a little bit more plumber as well, like those fine lines are kind of filled in. So right now, you can get 15% off the Bon Charge red light face mask when you go to bondcharge.com and use the code blonde. That's B-O-N-C-H-A-R-G-E.com and the code is blonde for 15% off. If you've accepted that bloat cravings and that post-mill crash after eating is just your new normal, I am challenging you to feel better.

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Starting point is 00:23:44 One thing I've been thinking about lately is nutrient density. We talk so much about protein, calories, and macros, but sometimes we forget that what is in the food matters too. And that is one of the reasons why I've been taking paleo valley's organ complex. Organ meats have been prized for generations because there's some of the most nutrient-dense foods available. But the challenge is that most of us aren't exactly cooking liver, heart, and kidney on a regular basis. So paleo valley makes it incredibly easy.

Starting point is 00:24:12 Their organ complex contains grass-fed beef, liver, heart, and kidney sourced from regenerative farms in the U.S. These organs naturally provide important nutrients that support things like energy production, immune function, and overall vitality. And what I appreciate is that it's a simple way to incorporate nutrients-dense foods into my routine without having to think about it, just a few capsules a day and you're getting the benefits of foods that have been valued in traditional diets for centuries. And something else that I love about these is that it's almost like getting your essential vitamins through this capsule.

Starting point is 00:24:46 So I tend to be kind of sensitive to traditional supplements and things like B vitamins, but I'm actually getting those through these organ meat capsules without the sensitivity. So if you're looking for an easy way to add more nutrient density to your day, definitely check them out. Head to paleovali.com slash well or use the code well at checkout for 15% off your first purchase. That's paleo valley.com slash well or use the code well at checkout for 15% off your first purchase. Are there any very pervasive or persistent nutrition myths that you can think of that are out there right now? I'm sure that you open up social media and you just want to. turn it off immediately because you just see this stuff. My eye touches. Yeah. Like, especially TikTok

Starting point is 00:25:33 makes my eye twit. Literally, it's like, oh my God, I can't. Yeah. And I will post content, but I know that I can only post little bits. And I really try to keep the content that I post short, simple, to the point. No fluff, no fake science. But I still see the 1,200. I mean, if I asked any person, if you stopped any girl on the street and you ask them, how many calories do you think you need to eat every day to be healthy, not even to lose weight? I bet they would, 99% would say 1,200 calories. Where did this come from? And it's still around. It is still around. There is still this deep-rooted belief that you can't eat over 1,200 calories if you want to lose weight. And it started off this 1,200 calorie range to prevent people from being malnourished, to prevent people from

Starting point is 00:26:15 eating too little. Because we know what happens when people are overly restrictive and it's not good, long term. And now somehow it transferred over into a maximum amount for people to find their healthiest weight. And at first, you might find that you lose weight on that, but the issue is then your metabolism adapts. So maybe originally you were losing weight on that, but then a year or two later, you might find you can't eat over 1,200 calories without gaining weight because you went too far, too early on. And when people come into me for weight loss, because I do still treat weight loss, I will say, don't do too much in the beginning. Because then when your shawls are not going anywhere, we have nothing else to take out. There is nothing I can do for you. If you were eating under

Starting point is 00:26:59 a thousand calories a day, then get you to eat more than a thousand calories a day throughout the day, not just at night when you lose all control and no one's around, but literally throughout the day when our body is most hormonally and metabolically sensitive and functioning at its peak. It's like you lose your levers to pull. Yes. Like you have none, right? That's it. Right. 100%. And even the best meal plan, isn't going to stop you when you have a craving at 10 o'clock at night. So a meal plan can't even help you in that situation. Yeah. Yeah. I mean, I've talked about this a lot. I started my Instagram account just as like a hobby 10 years ago when I was doing Kayla at Sina's BBG. Yes. It was huge back then.

Starting point is 00:27:42 So big. High intensity, pliometric, jumping every day, you know, I don't, I'm not saying anything bad about that. But like at the time, I didn't know. Yeah. And everybody was calculating their macros. You know, there were girls that would do it for you. And I think I got mine calculated. Like I'm sure my basal metabolic rate is around like 2,200 calories, 2,300, something like that. Like I'm pretty active and, you know, healthy. Yeah. I think I had my macros calculated around like 1800. Yep. And so then I would do, you know, if it fits your macros and my fitness pal and do all that. And then the disordered eating and body image stuff crept in. And I was like, well, I feel satiated at 1,800, so I can go down to 14, you know, and then like, and I figured out, and by the time I was probably around 12 or 1,400, and I was working out six days a week and

Starting point is 00:28:32 doing that. My body crashed out so hard, you know, and I think that it's still, people know this, but I think it's still counterintuitive. Yes. It's a hard lesson to learn. I try to prevent people from learning it that way, but sometimes they just, you won't, and you have to do it on your own. And And that's sort of how I help my clients. I'm like, look, I'm going to tell you the pros and the cons. I'm going to tell you what's going to be better for you and what's worse. But I also respect if you want to go out and do it. You know how many conversations I have around, should I take the GLP one or should I'm like, I'll sit here. I'll tell you why you shouldn't. But if you do, I'm still here to support you. And I want to make sure you're doing it in a healthy way. And there's

Starting point is 00:29:11 times that it can be appropriate. But just to your point, you're talking about getting addicted to that, not even on a medication that's influencing you. So it is very difficult. you're in that moment, even the most strongest, you know, strong will people can fall into that vortex. When it comes to weight loss is the calorie deficit model in oversimplification? When it comes to women. So here's the reality. If you are losing weight or if you want to lose weight, you need to have a calorie deficit period. There is no way you're losing weight without a calorie deficit. But there are many ways to get from point eight to point B. So you could do macro counting, which is another form of calorie counting. It really is when you think about it. You could do intermittent fasting. You can do keto, if that's even a thing. I don't even know what people talk about. I feel like they do kind of, but not really my clients.

Starting point is 00:29:59 More like the biohacking bros, I think, that are still. Oh yeah. Still going strong on that ketosis. You could do a GLP1 no matter what you need a calorie deficit. But it's how it's going to be sustainable. It's how sustainable is that calorie deficit. And that's where it gets tricky. Particularly younger women in their reproductive years, are most sensitive because of our hormones. So every, you know, week or two week that goes by, our hormones are changing, which means that our body's needs are changing. And it can be it's so strong that you might find the first two weeks of your cycle. You are no, no, there's no food noise. You're doing great. The weight's coming off. Your stomach's flat. And then all of a sudden, bam, it's like, what happened? I woke up. I feel horrible. I feel like I gained all the weight back. And it's just not working anymore. And that's how quick. it can happen if you're not understanding and working with your body. So everyone can find success,

Starting point is 00:30:56 but it could look very different. It has to be personalized. And so yes, you need a calorie deficit, but yes, it is also oversimplified because it's not just as easy as eat less and move more. There's so much more to the picture when you dig deeper. Yeah. And especially to your point as women. I was talking to my previous guest about like even when it comes to creating content, there's one week out of the month that I feel chatty enough to get on social media and create content and talk to people. And I try to optimize that or maximize that. I lean into it because I know, you know, the rest of the month, like I am not going to be in that mode.

Starting point is 00:31:35 Even like trips and little things. I'm like, oh my God, when are we going there? I hope it's not right before. Oh my God. I make so many plans during like that one week. And I'm like feeling so social and energetic. And then like the plans come up the next week. And I'm like, who was that person? Who was that girl? Like that, you're not the same person right now. Why did I agree to this?

Starting point is 00:31:52 Yeah. So I mean, and the same thing happens with like appetite and stuff. There's a week where, you know, it's like things are out of control. Yes. I'm having all kinds of cravings. And there's a week when it's so easy and I have energy to work out and all of that. But if you understand that part, like if you know to expect that, it won't be as bad either. So if you say, okay, I'm a week or two out for my period. I'm going to not push myself. So I'm going to not push myself. So I'm. much. I'm going to be a little bit more gentle. I'm going to eat. If I'm hungry, I'm going to eat, but let me focus on what to add in. That's a new wave of nutrition is nutrition by addition, not subtraction. So let's focus on what you can add in that can fill you up, that can work for you and benefit you by stabilizing your blood sugar, helping with hunger and fullness cues, giving you better energy, giving you better sleep, supporting your mood and mental health. And that is possible. That's what I love so much about what I do, is that nutrition can have such a big impact when you use it the right way. What are some of your favorite additions to that point?

Starting point is 00:32:46 So like I said in the core three, so we have the protein, the fat, and the carbs, but not just any. So lean protein, 100. And it's crazy that I almost feel like a cliche talking about protein now, because that's how much it's been overhyped by this administration. They're doing wonderful things, but I just feel like it's got blown way out of proportion. But yes, lean protein is still important for those amino acids. Are we talking 150 grams or a gram per body weight or just do your best? Do your best. 150 is a full-time job.

Starting point is 00:33:16 That's a lot. And it's worthless. We don't store protein. So where is all that protein going? You're peeing it out. So it's actually dehydrating when you eat too much protein. Or you're going to store it like you would any excess calories and it can end up getting converted into fat.

Starting point is 00:33:31 So carbs and fat are so overlooked right now. and don't forget about them because they're still so important. In fact, women don't realize when they go on, and men too, but women are most susceptible to this. When you go on those crash diets with very low carb, it can affect your thyroid too. It could affect the T4 to T3 conversion and slow down your thyroid. So you're not just feeling low energy from not having carbs, but it could actually have deeper issues later on or cause deeper issues later on. So I love talking about adding protein, but I really, really focus. on fiber and fat. I also love talking about fiber. My three best sources of fiber are berries, bran, and beans. If you can have one of those a day, you're already halfway to your fiber goals in a natural way. So you don't need the fiber supplements and everything else that we get obsessed with online. Food first, like I said earlier, is always the motto. And you can get it from real food. And then with that, nuts, I mean, people are still so scared of olive oil and avocado and nuts and seeds. But the quality matters. So don't think of it just as much as how many calories

Starting point is 00:34:45 are going to. Think about what you're getting for those calories and what they're doing for your body and how much they're going to have staying power. Keep you full, keep you energized. So I don't believe, you can quote me on this, that the obesity epidemic was caused from eating too many almonds, avocado, or olive oil. That is not why people walk around in larger bodies than what they need to be. Yeah. And when it comes to like hyper processed foods, I mean, we were talking before in the this or that, like everything in moderation or restrictive. Are there any foods that people should universally avoid, you know, if we're talking about trends and social media, like there's so much talk about inflammation and everybody is quote unquote inflamed and there

Starting point is 00:35:30 foods that are inflammatory, and I'm sure to some degree that's true. But how do you approach that in your practice? I use that. And I use inflammation. I'm not going to lie. I use it because it is important. But when we're talking about inflammation, we're talking about certain markers in the blood, like C-reactive protein, like, you know, or if you have a really bad food sensitivity or which is hard to diagnose and blood work is not always so accurate to detect that. So generally speaking, when we talk about a pro-inflammatory diet, we're talking about ultra, not just regular, regular processed food, but ultra-processed food with very little nutritional value, tons of added sugar, tons of added saturated fat, saturated fat in general in full-fat meat. Sorry, RFK, I still

Starting point is 00:36:13 believe too much red meat is not good for most people, but that's a whole other topic. And, you know, alcohol, excessive alcohol, that's what is going to contribute to inflammation in the body. Not a little bit of dark chocolate, even a little bit of red wine, a slice of pizza here and there, like, that's not going to be pro-inflammatory. We have to zoom out. More than anything else, I try to teach people to zoom out. Stop putting so much pressure on every food and every meal and think about the day and the week from a much larger angle. And if we can get most of your diet, has a good amount of fiber, you're hitting your quota, your protein, which I would say is closer at an optimal level, 0.8 grams of protein per body weight, not one gram. I think that's way too

Starting point is 00:36:56 much unless you're super active bodybuilder category, which is way too much. And also your fiber, 25 to 35 grams per day. And don't forget about those fats because fats also fight inflammation. So if you're worried about inflammation, don't forget about the fats too, like nuts and seeds and extra virgin olive oil. And I'm going to sound like a broken record by the other than avocado because I just love them so much. It's good. Repetition. Repetition is what it's going to engress. It's going to ingrain that into the brain. I've been talking to all of my guests the last few days about this time of the year that we're in, getting ready for summer, get the summer body.

Starting point is 00:37:36 I know that that's such a cliche and a lot of people want to take issue with it. But it's true. A lot of people. Yeah. And I had a trainer on. It's like my favorite Joe Holder. He's a Nike master trainer, former athlete. And he talks about how, you know, training is cyclical and how even elite athletes, they have off seasons, you know.

Starting point is 00:37:54 And so I think there's this misconception, it's totally different conversation that you need to be training 100% all the time to reach your goals, you know. So we're in that time if we are approaching it from a cyclical state where, you know, maybe people are ramping up a little bit because they have the trip in June, you know, that they want to look good for. And there's summer weddings and all of that. Yes. So these foundational things aside, we've got the fat, the fiber, the protein, the carbs, right? Are there other things that people can do that are either helping them or working to their detriment? Yes. You know, overtraining, talking about inflammation.

Starting point is 00:38:32 What do you typically see around this time with your clients? Be strategic, not extreme. And I can't emphasize that enough. And I understand there's an urgency. There's even a desperation. You know, people feel truly like I'm not going to be able to enjoy that wedding if I can't fit into that dress or if I don't feel confident in front of the camera. or I don't want to go on that trip and get into a bathing suit. I mean, it is debilitating for a lot of people, really walking around with all this heavy, heavy fear. Just know that the scale doesn't change

Starting point is 00:39:04 how you need to show up for yourself and how you need to take care of yourself. The scale is not going to tell you that. And you can't hack your way out of hunger and you can't trick your body into being something that it's not. We're all born with the body that we have, work with it, Do what you can to have a foundation. Just start with the basics. Don't skip breakfast. I don't like that, especially for younger women. Like I said, the data is mixed, but it mostly leans in favor. This intermittent fasting, which is still going strong, leans in favor of men and older women. Younger women, it is not beneficial. Focus on strength training. Don't kill yourself with the cardio, although cardio is still important, eat at regular intervals, and eat during the day when we are more insulin sensitive,

Starting point is 00:39:51 when we need that energy, because I do believe in timing is very helpful throughout the day. So being strategic with the meal timing, if you're someone that always finds that you're snacking after dinner, you're just that person that you finish dinner, no matter what you do or how hard you try, you're on the couch and you can't stop thinking about like the cookies on the cabinet or like the chips or something like that because it is very common. First, I would, want you to think, did I eat enough today? And if you didn't, which a lot of times the answer is, you didn't, then try to first go for something that you know is filling, that you know is supportive to your blood sugar, like a yogurt, an apple with almond butter, avocado toast, something like that,

Starting point is 00:40:29 yes, you could even have carbs at night. And then if you're still craving something, include that. Make room for the foods that you enjoy and make sure you're eating enough during the day. I joke that like half of my job is trying to convince people to eat more during the half of my day is like that because it's very hard. And when you're in that dining mentality and when you're like, I have a goal and I want to lose weight, every time you eat, it could feel like it's against your goal. You can feel like you're doing the opposite of what you should be to feel happy, but it isn't further from the truth. So listen to your body, work with your body. We all need to understand that the restriction and the extremes and the comparison game is a,

Starting point is 00:41:14 is a losing one. Yeah. I wish it wasn't. I wish there was a magic wand and I wish I could say you follow this diet plan and you will be so happy. Yeah. It's just not true. Yeah. It doesn't happen that way. After having Aaron Walsh on my show, I decided that it was probably time to do a bit of a closet clean out. And I begrudgingly let go of a few very high value pieces that I just knew we're going to sit in my closet forever. And when I sold them, I went to The Real Real. So this is honestly one of the best ways to shop because it feels like you're constantly editing and upgrading your wardrobe instead of just adding more stuff. The Real Real is the world's largest and most trusted source for authenticated luxury resale with over 10,000 new arrivals at it every single day.

Starting point is 00:42:02 So whether you're looking for a designer bag, jewelry, sunglasses, vacation ready pieces, or that one item you've been searching for forever, they have an incredible selection from brands like Chanel, Gucci, Prada, Cartier, and so many more, often at a fraction of retail prices. I mean, if you really know what you're looking for and you are willing to do some digging, you can find some insane deals. And if you are looking to clear out your closet, they also make it incredibly easy. They handle everything from authentication and photography to pricing, shipping, and customer service. You basically send in your items and then let them do the works. So I love that it's a smarter way to shop luxury.

Starting point is 00:42:41 You can sell pieces you're no longer wearing, put that value towards something you love more, and keep your wardrobe feeling fresh without constantly buying new. The Real Real is the most trusted name in authenticated luxury resale with over 10,000 new arrivals daily. No one does resale like The Real Real Real. Get $25 off your first purchase when you go to the realreel.com slash well. Plus you can get an extra $100 to shop when you sell for the first time. That is the realreal.com slash well. I always like having something fun and refreshing to sip on that isn't alcohol.

Starting point is 00:43:14 And lately, especially with summer coming, I've been reaching for Spindrift. My personal favorites are the blood orange tangerine, which has that perfect citrusy, slightly sweet flavor. And it's from real squeezed fruit. And then I also love the Nohito, which feels like such a good mocktail option when I want something a little bit more special. And what I love about spin drift is that you can actually taste the difference. It's made with real squeezed fruit. So the flavors taste bright and authentic rather than artificial. I know you know what I'm talking about. So many of these flavored waters and sparkling waters have that kind of weird artificial aftertaste that usually leaves me feeling more nauseous than refreshed. And it's lightly carbonated. It's unsweetened. It's made with a simple ingredient list that you can actually understand. And people always ask me what I like to drink aside from alcohol since I've been sober for so long. And I honestly don't get into too many mocktails or anything like that because they tend to be really sugary, which is why I love Spindrift so much. So whether I'm recording, working, traveling, or just winding down at the end of the day, it's become one of those little things that makes staying hydrated feel a lot more enjoyable. And right now my listeners can get 15% off your next order of Spindrift. Just head to SpinDrift.com and use the code,

Starting point is 00:44:34 at checkout for 15% off your next order. That's drinkspindrift.com. The code is well for 15% off. If you follow me on social media, then you know how much I wear Viori. It is constantly making appearances in my Instagram and TikTok content because it's one of those brands that genuinely fits every part of my life. Not only do I wear it to work out, obviously,

Starting point is 00:44:57 but I also wear it lounging at home, running errands, hopping on flights, grabbing matcha, or working and everything in between. Fiore is just one of the few activewear brands that feels just as appropriate outside the gym as it does inside it. And what I love most is that Viori has really mastered that balance between performance and style. The pieces are incredibly comfortable and functional, but they also feel elevated and

Starting point is 00:45:23 chic. Nothing looks overly athletic or like you just came from a workout class. It's very much that effortless California lifestyle aesthetic that transitions. seamlessly throughout the day. And lately, I've really been loving their dream knit fabric. It is so unbelievably soft, lightweight and stretchy. It's the kind of fabric you immediately want to live in. So whether I'm heading to Pilates, I'm sitting down to record a podcast, or settling in for a long flight, it's always one of the first things that I reach for. So if you're looking for versatile pieces that can take you from workouts to everyday life without sacrificing comfort or style,

Starting point is 00:45:59 Viori is definitely worth checking out, and right now you can go to vore.com slash well and get 20% off your first order. That's V-U-O-R-I dot com slash well for 20% off your first purchase plus free shipping on U.S. orders over $75 and free returns. Okay, so on a recent episode that I did about getting in shape for summer, one of the biggest things myself and this trainer talked about was how important it is to actually have a plan because I think so many of us, including myself at times, we end up just doing random workouts, we save things on Instagram. I cannot tell you how many videos I have saved on Instagram from this one

Starting point is 00:46:42 trainer who shows how to build your butt. And I save them as though I'm going to someday replicate these routines. And I never do. We try different classes. We kind of piece things together. And then we wonder why we're not really seeing results. And this is exactly why I am now using the latter app. It's not just a content library of workouts. It is an actual strength training plan designed by a real coach and every workout builds on the last, every week builds over the last week. So you're progressing week over week instead of just guessing what to do and starting some random program. And right now I'm doing one of their glute focused programs because I am committed to growing my butt over the next eight weeks. But you guys know that I'm also doing Pilates and doing private strength training sessions.

Starting point is 00:47:27 that are focused on my whole body. This is just for my glutes, and I cannot wait to track my progress. And you can use it for whatever kind of workout you want to do, whether that's bodybuilding, Pilates, free weights. If you go into the gym and you feel intimidated because you don't know what to do, there is a program for that. So it also tracks everything for you. So you can actually see your progress over time, which is huge. So if you want to take the guesswork out of your workouts and follow a real plan,

Starting point is 00:47:55 you can go to ladder.fit slash well. Take the quick quiz to find your program and get a free seven day trial with no credit card required plus $10 off your first month if you join. Again, that's ladder.fit slash well. How much do genetics play a role? Because this is something that I feel like is really overlooked and not that often talked about. I try to talk about it myself because like people will ask me, oh, what are you doing? Sometimes when I'm not doing anything.

Starting point is 00:48:25 I'm naturally petite. Those are my genetics. And thank you, mom. But I know that like I see another body type and I'm like, wow, I can't achieve that if it's drastically different from what my body type is. So like how much of that comes into this conversation? A lot. A lot. I don't want people to feel hopeless or like they can't do anything because we can always be a better version of ourselves. We can always be doing that. And I think. that is also a good definition of well, right? When you're always working on yourself and striving to be a little better and improve and say, what could I do better this week and today than I did last week or yesterday? That, to me, is taking care of yourself and being in a healthy mindset and working on your confidence and all of that. But genetics play a huge part, and people have to know that so they can stop trying to attain the unattainable.

Starting point is 00:49:21 Which, by the way, what even is that anymore? because half of the stuff we see online isn't even real. Yeah. Is it even a... Now it's like, is it AI. I know. I don't even know if it's a real person, literally. So many AI influencers that have hundreds of thousands of followers.

Starting point is 00:49:33 I'm like, you know they're not real, right? I hope they make that illegal. I think it's so, not only is it up there to people who work really hard to be a influencer, but it's so dangerous, like truly dangerous. But genetics, for sure, are a big part of it. And so I always like for people to say, think about features that you get compliments on. Like, we all have positive attributes. Yeah.

Starting point is 00:49:50 We all have positive physical features and try to play up on those. versus getting so caught up and your stomach might never have, you might never have that six-pack or it might not be so flat. And I mean, look, I'll never be 5-5. I'm 5-2 on a good day, mostly 5-1. And I know I'll never be tall. And that is hard, but I also have to accept it. Yeah. I mean, acceptance. That's the word of the day. Yeah. Acceptance is the start for everything, too. Like, I don't know. Yes. I think there's too much comparison. But there's always more you can do. Like you could accept. Yes. And then you can be productive and focus on things that are consistent and make a difference. What are some other behavioral changes that people can make? What are some of the other

Starting point is 00:50:32 easy, low-hanging levers that people can pull? I am loving lately based on all the newer research, because there's so much newer research coming out about the power of the circadian rhythm. So I love to encourage my clients to, if they can, I know this is not possible for everyone. Get out in the morning when the sun is out, first thing in the morning, and go for a little walk outside. Obviously, if it's not pouring rain or, you know, you have time. That has such a huge impact on our metabolism, on our mood for the day. I had a few clients do that recently, and they said, wow, my, like, food noise went away. I was still eating, but I didn't feel as anxious all day. The sunlight in the morning has such a huge impact on all the systems in our body. So I love that. I think it's easy.

Starting point is 00:51:15 It's quick. Just five minutes outside when the sun is out. Water, one to two glasses of water if you can before every meal is a good way to remember. Water makes everything go around. Literally, we need it for so many. Our bodies are 50 to 60 percent water. And it helps us absorb nutrients. And food records, I still encourage my clients to do those when they can. The accountability, the awareness that we get from just jotting it down when it's constructive, not when you're trying to criticize yourself or you're using it as a way of restricting or don't, make sure you don't get so much of this or make sure, like when you use it in a way of make sure I'm eating enough, let me make sure I'm getting enough protein, fiber, fat. When you use it that way,

Starting point is 00:51:59 it can be incredibly helpful and insightful. And, you know, just being consistent in general with sleeping and waking as much as you can. And I know that was a lot and I'm not expecting everyone to do all of that. But those are just few easy things that they can apply. I was talking to my previous guest about this and about how some of these really simple, behavioral, foundational things are kind of overlooked because we would usually rather like take a supplement or. And I think that they're so basic. Yes. And we've been so inundated with that information that like we tend to just gloss over it. Gloss over it. Yeah. And we were talking about the morning thing specifically. It's almost become this like cliche. Get the sunlight in your eyes in the morning. But it's our biology.

Starting point is 00:52:44 Yes. Right? 100%. And our model. And our model. world is like working against that. So there are these really simple things that sound too oversimplified or too over generalized that really make a huge difference. Sleep is another one. Like I know when I don't sleep, I am insatiable. Yeah. But my appetite, there's no limit. You know. It decreases leptin, which is our hunger, satiating hormone. So you literally can walk around with higher levels of ghrelin all day long, not to mention you're tired. Yeah. And that combination just makes it harder. And that's what I also think people need to do is if you're finding that some days you wake up and you're

Starting point is 00:53:20 just hungry or we all have those days, understand the why. Don't immediately jump and say, oh my God, this is so bad. I'm so hungry. I'm going to eat all these things. Like we panic. Yeah. We overreact instead of responding. Yeah. And it doesn't go anywhere. What does the clinical nutrition world know that mainstream wellness hasn't caught up to? Just because the BMI says we're supposed to be a certain weight doesn't make it. and that you can be healthy, you can be healthy at any size. But that said, the caveat there is that if you feel like it's not healthy for you, you deserve to find solutions to get there. And, you know, we don't have to fight fire with fire. We don't have to say, oh, it's so bad to diet and it's so bad to lose weight and you should just be into it. These extremes just never work. But definitely the BMI chart, we know now it's still around. A lot of people still use it and they refer to it when I asked them in some. questions, like, tell me about your weight history. Tell me about your highest and lowest. And it somehow always comes up, well, I know the BMI chart. It's like, I don't care. The BMI chart is BS. It doesn't make any

Starting point is 00:54:25 sense at all. Like, literally doesn't make any, there's not even a different one for men and women. Like, it makes no sense. So we have to stop relying on that and start trusting our body. And, you know, your weight, your happiest, healthiest weight, you will find that when you're focused on healthier behaviors and being consistent with those healthy behaviors. you'll find it naturally. Yeah, would you say that maybe our idea of our perfect weight and our body's idea of a perfect weight are not always aligned? Yes. Okay. 100%. And you can't say that just because you were that size or that number on your wedding day or when you had those two years in, you know, law school when you were eating because you were so stressed or you had that bad stomach virus.

Starting point is 00:55:12 So just because you got to that number at one point in your life, it doesn't mean it's, it's the healthiest. I'm not saying it's not. You might be able to, but we don't know. There's so many people who really don't know what their healthiest weight is because when they've been at the lowest weight where they felt, they thought they were comfortable, they didn't do it in a healthy way. And so that whole journey, it's an important one. And I love being able to help people find that, figure that out. Let's figure out what that healthy weight is. And maybe it is lower than where you are now. Maybe you're carrying on extra weight because you're so obsessed with losing weight and restricting that you're thinking about food more, that you're eating more, you're ignoring

Starting point is 00:55:49 your fullness cues too. It's not just about ignoring hunger. It's ignoring fullness, too. Do you see that a lot? A lot. Okay. Interesting. Interesting. Like I always say, do you always finish everything on your plate? Like, if you put food on your plate, are you always eating until there's nothing left? Because that tells me, either you're not serving yourself enough food or you're not really in touch with your fullness cues. And sometimes that comes from the food scarcity mindset. where when we've been on diets for so long or we've been trying to lose weight for so long, we develop this feeling of there's not going to be enough food, of I have to eat less. My diet starts tomorrow.

Starting point is 00:56:26 It's another way of saying my diet starts tomorrow. And that creates that scarcity where when there's food in front of us, it's just like we black out. Like it just eat everything because there might not be any food later. It probably like triggers something so primal. Yes. You know, stress, cortisol. Yeah. Literally.

Starting point is 00:56:42 Not enough. Yes. When we were hunter-gatherers. Exactly. But we're not anymore. You know, like there's food around every corner. You know, you could get it everywhere. And we have to learn to live with that. Like, processed food will be here forever. And I think there's a lot of processed food that are great for us. Ultra processed will be here forever. And that's okay. We have to learn to coexist. And there's nothing more true than the motto that, cliche motto, that all foods can fit. Everything in moderation, including moderation. Yes. I know. It's boring, but it's the truth. Yep. Okay. I have some rapid fire for you. to close out. What is a food that gets a bad reputation, but it's actually fine? Ooh, I would say that oatmeal gets a really bad reputation, but it can be so nutritious. It depends how you're eating it. So people that eat traditional oatmeal with the brown sugar and the milk and all these other things, it can basically be equivalent to eating a donut for a blood sugar.

Starting point is 00:57:37 But when you combine steel cut oats with chia seeds and organic frozen blueberries and soak them in almond milk overnight, it can be my favorite. I love that. I love that as a breakfast option. Or if you cook and cool them, you release the resistance starch. So it's all context. So any food that anyone tells me, they felt was bad, I can probably tell them why it's not. Okay. Yep. One thing you personally never skip nutrition wise. I never skip breakfast. I'm a big breakfast person. And I also never skip chocolate every day. Literally every single day, I have to have something sweet or I know it will build up. Yeah, I was going to say, otherwise you would probably get the craving if you're depriving yourself of that. 100%. What is the best first step for somebody who wants to reset their relationship with

Starting point is 00:58:19 food? We ought to start with unlearning, maybe throwing out the tools and devices that are keeping them trapped. So if you were an obsessive calorie counter or an obsessive wearer, getting on the bathroom scale, that's the first place that we need to cut down on and, you know, start to focus on what you can add in throughout the day. What is one thing everybody could add in starting today. Probably fat. I bet there's a lot of people that don't eat enough fat. So nuts, beans or avocado. Any of the three, I would be very happy because there's so much value in each one. Is there one thing everybody should cut? The BS. Cut out the BS. No, but like I really strongly urge because I know this is a big culture of like social media to not follow and buy in to any

Starting point is 00:59:10 extremes online. That, I think, is steepes in. Even if we feel like it doesn't, it does affect us on some level. So surrounding yourself, if you're a social media consumer, which most people are, with accounts that really lift you up. And if you find yourself in that moment going down a spiral, and you're doom spiraling, and you're like, I don't feel good right now. Pay attention to that. Yeah. Yeah. Yeah, we consume a lot more than food every single day. Yes. So, and we can often to a large degree control that. And I think that we forget that sometimes. So I'll tell everybody where they can find you and get your book and all of that. Yes. So New York Nutrition Group is the name of my practice and my website. You can get the book online or in Amazon or most major retailers. And I'm

Starting point is 00:59:57 available also on Instagram, more active, a little bit more active there than TikTok, sorry, at Lisa M Nutrition. And my bio headline is just pissing people off with real nutrition facts. is my favorite side. Thank you so much. It was so fun. I hope you enjoyed that episode. If you liked the episode and if you like the show in general, please take a second to rate, review, and subscribe. It goes such a long way in supporting the show. Follow the show over on Instagram at well.pod. You can also follow my personal Instagram at Ariel Lori. I'm always sharing great clips from the episodes, and we also have full episodes on YouTube as well if you want to watch in entirety. Thanks for listening. Hi, I'm Elizabeth Endress, a wellness founder for nearly a decade.

Starting point is 01:01:02 My passion for feeling really good and commitment to the deep inner work have led me here, where I'll be sharing all the modalities that have helped me and sitting down weekly for unfiltered conversations with healers, practitioners, founders, and dear friends. I truly didn't believe emotions caused chronic symptoms until I started healing, and realizing that my test Type A, highly sensitive personality was very much linked to my skin and gut issues, pelvic pain, and more. If you were the sensitive one in the family growing up, the wellness process podcast is for you. You can listen to the wellness process podcast wherever you get your podcasts. I am so happy you're here.

Starting point is 01:01:38 Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Well with Arielle Lorre - 462: The Unsexy Weight Loss Advice That Actually Works (And Why Diets Keep Failing You) with Dr. Lisa Moskovitz

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