Thriving As A Physician: How to Lose Weight & Love Your Life

Bonnie Koo, MD is a board certified dermatologist and founder of Wealthy Mom MD. She empowers women physicians to take control of their finances and create the life they want. Finances and weight are related in a few different ways and feeling in control of your finances is an important part of feeling in control of life in general. Email comments to [email protected]

Never fear, your holiday pep talk is here! We are in the final stretches of December and how you approach these final days matter. Today I am giving you a pep talk to stay focussed and keep treating yourself with compassion. Comment at https://www.weightsolutionsforphysicians.ca/xmas-pep-talk or email [email protected]

December can be an exhausting month. And when it gets exhausting, sticking to your food and exercise plan can feel like just too much. Enter holiday weight gain :). Make this year different by focussing on keeping self care in your schedule. Comment at https://www.weightsolutionsforphysicians.ca/holiday-selfcare or email [email protected]

Weight loss over the holiday season… Impossible? Is weight gain inevitable? No necessarily. The best tool that can make the difference between weight gain and weight loss is creating a personalized holiday season plan. Learn how to make yours in this episode. Comment at https://www.weightsolutionsforphysicians.ca/holiday-plans or email [email protected]

Have you ever lost weight only to "find" it again? If so, it is important to know that it isn't your fault. In this episode, Dr. Alexandra Sowa and I are reviewing the science behind why weight regain happens and what tools you can use to maintain a weight loss. Dr. Alexandra Sowa is a board-certified physician of internal medicine and obesity medicine specialist. Comment at https://www.weightsolutionsforphysicians.ca/dr-sowa or email [email protected]

Cultivating positive beliefs about your weight loss will change your whole experience and propel you forward towards your goals. Learn 10 powerful beliefs and how to start using them in your own life in this episode. Comment at https://www.weightsolutionsforphysicians.ca/powerful-beliefs or email [email protected]

Don't let these weight loss beliefs sneak under the radar. Left alone, they can slow you down! Listen to this week's episode to hear the 10 most common limiting beliefs and how to approach them. Comment at https://www.weightsolutionsforphysicians.ca/sneaky-beliefs or email [email protected]

Do other peoples and comments about your weight and eating throw you into a spin? Stop them from impacting your weight loss efforts with the tips in this week's episode. You can stay in control regardless of what people say. Comment at https://www.weightsolutionsforphysicians.ca/opinions or email [email protected]

We all have an internal narrator for our life. With these tips, you can make your internal narrator help you achieve your weight loss goals more quickly and easily. Comment at https://www.weightsolutionsforphysicians.ca/narrator or email [email protected]

Life coaching for physicians is a fantastic tool with a building body of evidence of its effectiveness. This week's guest, Dr. Sunny Smith and I discuss the latest research and how coaching can make your life better. Comment at https://www.weightsolutionsforphysicians.ca/dr-smith or email [email protected]

Do you struggle with eating in the evening and night? This is the most common thing my clients struggle with. Evening eating can really slow down weight loss. In this episode, I will help you understand why this happens and give you my best tips for stopping overeating at night. Comment at https://www.weightsolutionsforphysicians.ca/evening or email at [email protected]

Do you ever feel pulled in two opposite directions? It is important to really look at these tug of wars and what really underlies them. When you understand the root of this process, you can start taking back your control. Listen to this week's podcast below to learn more about how to end these internal tug of wars and find weight loss ease. Comment at https://www.weightsolutionsforphysicians.ca/Tug-of-war or email at [email protected]

Dr. Scher is a board certified cardiologist and lipidologist in San Diego. He is the medical director at dietdoctor.com and the host of the diet doctor podcast. This episode is filled with balanced information about the current evidence for low carb eating and how it pertains to heart health. Comment at https://www.weightsolutionsforphysicians.ca/dr.scher or email at [email protected]

If you struggle sticking to a plan, this episode is for you! To stick to a plan, you need to shift your focus from perfection to consistency. Following a plan "well enough" consistently will get you further than doing it perfectly for a short period of time. Listen in for my top 4 tips to build consistency. Comment at https://www.weightsolutionsforphysicians.ca/consistency or email [email protected]

Having extra weight is not all negative. Having the weight and working on changing habits brings positive gifts that you may not have noticed. This week I discuss excess weight from a different perspective. What gifts is your weight giving you? Comment at https://www.weightsolutionsforphysicians.ca/gifts-excess-weight or email [email protected]

This week I had the pleasure of interviewing Dr. Joan Ifland. Listen in for some great thoughts and tips about the impact of food addiction in our society, Dr. Joan Ifland, PHD is a food addiction expert and author of the only food addiction textbook, Processed Food Addiction. Backed by new technology developed in the textbook, Dr. Ifland has developed cutting-edge innovations in online programs addressing compulsive overeating and diet-related diseases. Comment at www.weightsolutionsforphysicians.ca/dr-ifland or email me at [email protected]

Being on call and dealing with sleep deprivation is a fact of life for many physicians. It can be a major factor in derailing your weight loss but with the right approach, you can learn to sail through call without eating off your plan. Download your Free On Call Plan at https://www.weightsolutionsforphysicians.ca/on-call. Email your questions to [email protected]

When we start a weight loss journey, we have preconceived beliefs about how it will go. In this episode, I am going to show you the power of choosing your beliefs around your weight loss. You can decide how you want your weight loss experience to be and create it using the power of beliefs. Comment at https://www.weightsolutionsforphysicians.ca/beliefs or email at [email protected]

Self doubt is a sneaky emotion. It is often hidden and doesn't sit right at the surface of our emotions. And yet, it can drive so many behaviours like overeating or eating off plan. In this week's episode, I talk about my experiences with self doubt and give you some tips on managing self doubt in your own life. Comment on the blog https://www.weightsolutionsforphysicians.ca/self-doubt or send me an email at [email protected]

Taking care of your mental health is an important aspect of keeping up with your busy life and managing your weight. This week I had the pleasure of interviewing Dr. Georgia Ede, MD who is a Harvard trained psychiatrist and an expert on the impact of diet on mental health. I've linked to the references she mentions in this episode at https://www.weightsolutionsforphysicians.ca/georgia-ede. Comment on the blog post or send me an email at [email protected]

Goal-setting is one of the most powerful tools that you can incorporate into your weight loss process. In today's episode I talk about how to set goals and make them propel you towards where you want to be. Comment at https://www.weightsolutionsforphysicians.ca/goal-setting or email me at [email protected]

This week I had the pleasure of interviewing Dr. Sasha Shillcutt of Brave Enough about her experiences with physician burnout. She coaches and leads a group with a focus on equipping women to live and lead authentically. Comment on this episode at https://www.weightsolutionsforphysicians.ca/sasha-shillcutt or email me at [email protected]

Are there foods with magical powers in your life? These are the foods that feel impossible to resist. Or the ones that feel like your life wouldn't be the same without them. Join me in this episode to learn how to identify these foods in your life and neutralize their magical powers. Once neutralized, you can live a life of ease around these foods and continue on your long term weight loss path.

Join me this week for a chat with Lily Nichols. Lily is a dietician with an interest in prenatal nutrition and gestational diabetes. She is an author of two books, "Real Food for Pregnancy" and "Real Food for Gestational Diabetes". Lily is a wealth of knowledge about the current evidence around nutritional requirements in pregnancy. Check her out at: http://lilynicholsrdn.com. Comment on this episode at: https://www.weightsolutionsforphysicians.ca/lily-nichols Or email me at: [email protected]

Almost universally, when we make a "mistake" on our weight loss and eat something we hadn't planned, we are really tough on ourselves. We spend a lot of time and energy beating ourselves up about our choices. In this episode, I will show you that this is not an effective way to get yourself to make behavioural changes. The far more effective way is take a "Positive Parenting" approach to dealing with your mistakes. Listen and I will show you how. Comment on this episode at https://www.weightsolutionsforphysicians.ca/positive-parenting or email me at [email protected]

Join me this week to hear Dr. Kukaswadia's story about how she transformed her metabolic health with a lower carb diet and developed a new passion for recipe creation on the instagram account My No Sugar, All Spice Kitchen. She has great tips for making a lower carb diet work as well as some great recipe tips. Comment on https://www.weightsolutionsforphysicians.ca/no-sugar-all-spice or email me at [email protected]

How often do you start a diet with great intentions but then end up feeling deprived about food you can't eat? You are not alone. I think this is one of the biggest reasons people stop following a food plan. Here's a secret: The feeling of deprivation isn't coming from the food you "can" or "can't" eat, it's coming from your thoughts about how you are trying to eat. This is great news! This means you can learn how to get out of your own way and enjoy the way of eating that works for your body. Download the free worksheet and comment on this episode at https://www.weightsolutionsforphysicians.ca/deprivation-episode.

I happy to welcome Dr. Evelyne Bourdua-Roy to the podcast this week. Dr. Bourdua-Roy is a Family Physician and author who runs a low carb clinic for metabolic health. In this episode, we talk about her best tips that she uses with her patients and herself as well as her book "Eat Fat to Lose Weight with the Keto and Low Carb Diet" Comment on this episode at https://www.weightsolutionsforphysicians.ca/Evelyne-bourdua-roy

Everyone talks about how great low carb eating is and how easy it is to lose weight on it. But what if you just can't get yourself to start? Or what if you start and see results but keep making choices that sabotage your success? In this episode, I'm sharing my top 3 reasons why it may be hard to start a low carb way of eating or why it may be hard to stick to it consistently. Comment on this post at www.weightsolutionsforphysicians.ca/beyond-low-carb or email me at [email protected].

Summer can be one of the hardest times of the year to stay focussed on your weight loss. This bonus episode is the recording from my webinar "Top 3 Summer Pitfalls and How to Avoid Them". Register for by Best Summer Ever program at https://www.weightsolutionsforphysicians.ca/summer . Registration closes June 14 at 9pm PST. Save your spot now!

This week I have the pleasure of welcoming Dr. Brian Lenzkes to the show. Brian is a host on the Low Carb MD Podcast and an Internal Medicine Physician in California. He has great thoughts and experience on using lower carb eating as a therapeutic tool. Are you tired of summers passing you by? Join my Best Summer Ever group coaching program. We are going to have an amazing summer! Register at https://www.weightsolutionsforphysicians.ca/summer. Registration closes Friday June 14, so save your spot now!

What is one of the most sneaky thoughts that could be undermining your weight loss efforts? In this episode, I talk about how we subconsciously undermine ourselves and how building awareness of these patterns will transform your life. Remember: You are amazing and you are killing it! Comment on this episode at https://www.weightsolutionsforphysicians.ca/enough or email me at [email protected]

This week I have a special guest, Sarah Bowen Shea from the Another Mother Runner podcast. Sarah and her business partner Dimity have been helping women get moving with running, regardless of size, fitness level or age for the past 10 years. In this episode, Sarah gives you her best tips for starting out with running and how to fit it into a busy physician schedule. Post your thoughts at https://www.weightsolutionsforphysicians.ca/AMR or email me at [email protected]

Can exercise make up for bad eating habits? Are all those magazine articles about the latest way to lose weight correct? What if you can't exercise, are your attempts at weight loss doomed? In this episode, I review the basics behind exercise and weight loss. And I discuss a way to view exercise to celebrate it for what it can do for you. Send me comments at https://www.weightsolutionsforphysicians.ca/exercise or [email protected].

This week I am excited to have Ellie Kempton of Simply Nourished Nutrition on the podcast. Ellie is a registered dietician who specializes in helping women age gracefully through nutrition and lifestyle design. If you are wondering how your age or menopausal state may be impacting your weight loss efforts, then this episode is for you! Send me your comments and questions at https://www.weightsolutionsforphysicians.ca/simply-nourished or [email protected].

Wondering how to stay on track with your weight loss when family keeps buying junk food? Or how to get back on track if you have been off your plan for days or even weeks? What role should exercise play in your weight loss efforts? All these listener questions and more are answered in today's Q&A show. Did I miss your question? Send it to me for upcoming episodes at [email protected] or comment at https://www.weightsolutionsforphysicians.ca/20. Enjoying this show? Please leave me a review on iTunes and subscribe.

Sugar. So sweet. So compelling. Our brains like it. We like it. So why shouldn't we eat it? In this episode, I explain why there are far more important reasons to steer clear of sugar than just the calories it adds to foods. I teach you what it does to our brains, what it does to our metabolism and what the health implications are. Send me your comments at https://www.weightsolutionsforphysicians.ca/sugar or at [email protected].

Binge Eating Disorder is the most common eating disorder and is rarely talked about. It can feel so overwhelming and hard to control. If you struggle with binge eating, then this episode is for you! Lauren Ciesco is a Binge Eating Coach and has some great tips about how you can get control of binge eating. Questions or comments? Post them at https://www.weightsolutionsforphysicians.ca/binge Email [email protected]

Are cravings derailing your weight loss efforts? In this episode I teach you my step-by-step approach to dealing with food cravings. You can learn to manage them and this episode will teach you how. Let me know what you think at https://www.weightsolutionsforphysicians.ca/cravings or email [email protected]

This week's interview is with Barbra Allen Bradshaw and Carol Loffelmann, founders of the Canadian Clinicians for Therapeutic Nutrition. They are both busy physicians who separately came to understand the power of nutrition and have joined forces to support fellow physicians and change the food landscape in Canada. Listen in to hear their personal journeys with lower carb, whole food eating and their advocacy work for improved food guidelines in Canada.

What type of thoughts do you have about your food choices and whether you are going to stick to your plan? Often these are passive in nature and open the door to self sabotage. Changing them to more confident thoughts is simple to do and makes a huge difference. In this episode, I show you how using an example from my life. Comment on the episode at https://www.weightsolutionsforphysicians.ca/confident-thoughts or email me at [email protected]

Judith Gaton of the New Glam Gal Podcast is with me today and we are talking about how to dress so you feel great. No matter where you are on your weight loss journey, she has tips for you. Comment on this episode at http://www.weightsolutionsforphysicians.ca/glamgal

Don't let your weight loss ship get sunk! We tend to focus on the scale, our eating habits and activity as the main targets for losing weight. But, there are things under the water that are more important to long term weight loss than what is easy to see. In this episode, I explain my iceberg analogy and how to start addressing some of the deeper influencing factors. Check out the graphic for this episode at http://www.weightsolutionsforphysicians.ca/iceberg

Eating out is a fact of life for most people. It can also be one of the biggest stumbling blocks when you are trying to lose weight. What can you eat? How do you stay on plan? What do you order if you are eating lower carb? In this episode I will cover all this and more. Plus I will give you my best tips for eating out low carb off of (almost) any menu. Send me your favourites at [email protected]

Weight loss and fun? Is it even possible? Absolutely! And making the process enjoyable will make it easier and longer lasting. Listen as I review 5 tips for making weight loss more enjoyable and keeping a positive attitude through the process while still living a busy physician lifestyle. Download your free worksheet at www.weightsolutionsforphysicians.ca/fun.

Bad days happen. We can't expect ourselves to be happy and positive all the time. For many of us, avoiding negative emotions drives overeating and eating off plan. This is a common cause of why "diets" fail. You need to build skills in tolerating negative emotions to be able to weather what life throws at you without turning to food. In this episode, I teach you an approach to start building awareness of your emotions that may be driving eating, how to tolerate them without trying to change them and how to figure out what the root causes of the emotions might be to create a plan to reduce them. Let me know how you are applying this to your weight loss journey at http://www.weightsolutionsforphysicians.ca/tolerating.

Join me for a chance to pick the brain of a very knowledgable dietitian who uses a lower carb approach with her clients, Joy Kiddie. She has some great points about fat intake and customizing the approach to your unique body. Let us know your thoughts or questions by commenting at weightsolutionsforphysicians.ca/lchf-rd. Or send me an email at [email protected].

What happens when you eat something that isn't on your plan or over eat? Does it become a slide that is hard to get off of? In this bonus episode, I go through my 5 step process for dealing with mistakes. Everyone makes them. What matters is how you get back to your plan. Download your free worksheet for this episode.! Email your thoughts to [email protected].

How do you get off the dieting rollercoaster? How can you make sure this is the last time you lose weight? Learn to pay attention to your thoughts. Make them work for you and stop letting them work against you. In this episode, I introduce Brooke Castillo's thought model as a tool for identifying underlying thoughts that impact your weight and eating behaviours. This thought work is key for losing weight and maintaining it with ease. Listen in and lets do this together! Let me know what thoughts you have uncovered at http://www.weightsolutionsforphysicians.ca/thoughts.

If losing weight is your goal, some form of meal planning and prep is a must. It can seem overwhelming to think about making healthy meals from scratch while managing a busy physician schedule and other demands. It is possible and some planning can make it simple and streamlined. Listen in to my best tips on setting yourself up for success through meal planning and prep. For show notes and links or to comment, http://www.weightsolutionsforphysicians.ca/meal-planning