The Obesity Guide with Matthea Rentea MD

As anyone who struggles with weight management knows, it takes a lot more than waking up one day and deciding “it’s time to get healthy”. Our health is shaped by the countless small decisions we make each and every day and when we don’t see instant results, it can feel hard. But one of the key things that keeps me going? My love for my future self. When you think of yourself in five years, what do you see? Do you see yourself still consumed by food, weight, and stress, missing out on life's joyful moments? Do you imagine a future filled with body hatred and isolation? My guess is this is not what it looks like when you are envisioning your future. Or at the very least, this is not what you want to see yourself like in the future. But when you embody the future version of yourself who lives differently than you do today, you have such an opportunity to shape your reality. Join me today as we delve into the concept of your "future self" and discover how it can empower us to follow through on the actions that move us closer toward our goals. Audio Stamps 00:40 - Dr. Rentea shares a key lesson from a recent business coaching call she was part of. 02:15 - Dr. Rentea explains the concept of your “future self” 04:30 - We hear how Dr. Rentea's vision of a healthier future self fuels her commitment to prioritize her health, even during challenging times. 07:00 - Dr. Rentea explains how the "bright spots theory" can help us tackle challenges by identifying other areas of our life which feel more effortless and energizing. 12:15 - Dr. Rentea encourages us to think about what is needed from us today to help us get the future self that we want. Quotes “I have to constantly think about: ‘Who is it that I want to be? What do I want to become?’ And those things keep me going.” - Matthea Rentea MD “If I want this future self to be in a better spot physically, it is going to require an element of consistency from me and having a plan and sticking to it.” - Matthea Rentea MD “What are you in this moment going to follow through on and do, even if it's not the most appealing thing, even if you don't love it, even if it's not super exciting?” - Matthea Rentea MD “You don't end up there overnight.” - Matthea Rentea MD “You are often probably going to have to do things that you don't feel like doing.” - Matthea Rentea MD “Future me - I love her enough and I want things badly enough for her that I'm going to do these things.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

As humans, we thrive through connection. And when we embark on a journey to improve our metabolic health, I’m a strong believer that we need continual inspiration to guide us along the way and remind us that we’re all in this together. For me, a huge source of that inspiration has come from Angel Scheer, someone who I have followed for a long time on TikTok. Angel has struggled with obesity and weight her entire life. And what I've observed over time since following Angel is the evolution of her approach to health—a journey marked by challenges and triumphs. Today, I'm excited to explore Angel’s story in-depth, offering insights into the realities of navigating weight management and metabolic health. Join our candid conversation, where we discuss Angel’s battles with obesity and fertility, and shed light on the importance of consistency, accountability, and tuning into your own body's cues. References Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life by Elizabeth Benton Connect with Angel: Instagram TikTok Audio Stamps 01:35 - Dr. Rentea’s guest Angel gives us some background into her struggles with weight loss, fertility, and why she chose to share her weight management story online. 07:07 - Angel talks about how consistent routines and accountability have played a part in her journey. 11:26 - Dr. Rentea asks what Angel has to tell herself to make sure she takes action, even when she doesn’t feel like it. 15:06 - Dr. Rentea summarizes three key ways to ensure you keep taking action to move closer toward your goals. 17:05 - Angel shares the advice she would give the past version of herself that really struggled to make progress on her weight management journey. 22:04 - We hear how Angel transitioned from focusing on counting calories to emphasizing protein intake, especially after starting medication. 23:40 - Angel discusses some of the non-scale victories that she has been proud of along the way. 29:53 - We hear Angel’s final tips for anyone who is starting or struggling with their weight management journey. Quotes “The reality is you sometimes have to listen to where you're at.” - Matthea Rentea MD “It's almost like it's acceptable to put ourselves down when we would just never do that with friends or anyone else.” - Matthea Rentea MD “You're worth it. And it might not be as hard as you think.” - Matthea Rentea MD “No one would ever choose to struggle with this.” - Matthea Rentea MD “One of the biggest things that I have come to love about this journey is that I'm able to handle the stress in my life a lot better than I was before.” - Angel “No one else is doing this for me. I'm the only one who can do this and I'm worth it.“ - Angel “It's a practice to talk differently to yourself. It doesn't happen overnight.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Feeling extra hungry lately and not sure why? After recently transitioning from Wegovy to ZepBound, I noticed a significant increase in appetite. But whether or not you've changed medications, there are a whole bunch of factors that could be contributing to increased hunger pangs. But instead of hitting the panic button when hunger strikes, remember that tough times in your health journey are the perfect opportunity to put on your detective hat and uncover the root cause. Join me today as we delve into what might be causing a surge in hunger levels and discover four practical ways to manage it effectively. References Join my email list Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course Follow me on Tiktok Audio Stamps 01:02 - Dr. Rentea shares her recent transition from Wegovy to ZepBound and how this has affected her physical hunger levels. 06:00 - Dr. Rentea walks us through her checklist of potential factors contributing to increased hunger levels. 10:47 - We hear Dr. Rentea’s first practical step for dealing with increased hunger levels: Looking at your water, protein, and fiber intake. 14:22 - We find out how processed foods can impact hunger levels. 15:30 - Dr. Rentea discusses how sleep can play an important role with increased appetite. 19:53 - We learn why more is not necessarily better when it comes to our health. 22:00 - We hear a summary of how these steps have impacted Dr. Rentea’s own experience with increased hunger levels. Quotes “Exercise can increase your appetite and there are certain types that are going to affect people differently.” - Matthea Rentea MD “Ghrelin is the hunger hormone that says, ‘you're hungry, start eating!’ Why would ghrelin go up? Ghrelin is going to go up if you fast for long times. Ghrelin will also go up if you are sleep deprived and if stress is up.” - Matthea Rentea MD “If I want to be less hungry, then I'm going to need nutritious foods that still have their hydration intact, that are giving me the protein and fiber, that are giving me the micronutrients that I need. And oftentimes the processed stuff just isn't doing that.” - Matthea Rentea MD “Look at your sleep quality and ask, ‘Is there anything getting in the way?’” - Matthea Rentea MD “A lot of us always think more is better. We think that it's going to get us further. We're going to lose weight faster. We're going to put on muscle better, all those things. And it's actually not been true for me.” - Matthea Rentea MD “When times feel hard, you've got to be a detective.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

When people start working on their health, one of the first things they usually want to know is: what is the best nutrition plan? But when it comes to the “best” nutrition plan for you, it really hinges on your own personal health goals. What are you actually trying to get out of the changes that you're making? For the purpose of today’s episode, we’re going to be focusing on what kind of nutrition plan could be best for losing body fat. Drawing from both clinical observations and key research findings, we'll look at how to optimize your macronutrient intake to support your fat loss goals and ensure they align with your lifestyle for sustainable success. References Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course Audio Stamps 01:29 - Dr. Rentea explains why you need to be very clear on what your health goal is before looking into the best nutrition plan for you. 03:18 - Dr. Rentea discusses findings from a JAMA study on four different diets (including keto) and their impact on long-term weight management. 06:28 - We learn why Dr. Rentea suggests an 'add don't subtract' approach to nutrition, emphasizing personalized adjustments over strict meal plans. 09:55 - We find out about the role of increasing protein and fiber intake to support sustainable weight management, including practical strategies to incorporate these nutrients into your diet. 15:43 - Dr. Rentea summarizes the two most important aspects of a sustainable nutrition plan to achieve long term fat loss. 20:30 - Hear some of Dr. Rentea’s favorite products right now, including a coffee concentrate brand! Quotes “You need to get really clear on what you are actually trying to get out of the changes that you're making.” - Matthea Rentea MD “I'm not ever here to tell you that a plan is good or bad. It's really ultimately about what you can stick with long term.” - Matthea Rentea MD “Number one, you need to know what your actual goals for nutrition are. And then number two, the path you pick needs to be sustainable.” - Matthea Rentea MD “There are actually tons of people that can make a lifestyle work where they're going out to eat often or where they're getting lots of prepared foods.” - Matthea Rentea MD “No matter what your world looks like, you can make it happen.” - Matthea Rentea MD “You just stay in your own lane. Because most people that are doing this whole extreme keto thing, they're not sticking with it for over a year. And then they're right back to where they started and they feel even more defeated because they didn't learn anything about themselves, about nutrition, about sustainability.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Do you love a good challenge or do you actively avoid it? In today’s modern world, there’s no denying that building healthy habits and living a healthy lifestyle can be challenging. And sometimes, it really can feel like the entire world is conspiring to make it harder for you to work on your metabolic health. Without doubt, those moments where you feel defeated are uncomfortable. However, it's important to remember that they offer valuable opportunities for growth and learning. In this episode, we’re exploring how adopting a growth mindset gives you the resilience to persevere and embrace these lessons, rather than dwelling on the setbacks. So, let’s skip the pity party and thoughts of giving up! Join me as we explore how to keep moving forward and achieve your goals. References Join my email list Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course Audio Stamps 00:35 - On your health journey, you'll come to learn that progress takes time, and whatever your goal is, there will likely be some tweaking and troubleshooting along the way. 01:30 - The moments when you feel defeated are the moments when growth is going to occur. Dr. Rentea shares her own, recent example of this with strength training. 06:40 - Hard times are going to teach you things as it brings to the surface what you still need to work on. 09:09 - Staying in a growth mindset is one of the most essential tools that you're going to need for your long term health journey. Dr. Rentea shares a different example related to nutrition. 12:24 - When you're going through hard times, there is always a lesson in there - you're never failing. 15:07 - Don't feel like you need to figure this all out yourself - it’s perfectly fine to seek help in areas where you need it. 16:20 - Dr. Rentea reminds us of the resources she has available to support us when challenges do arise. Quotes “What you start to realize when you're doing this work is that it doesn't happen as quickly as you think it will.“ - Matthea Rentea MD “These moments when you are pushed, this is when growth is going to occur or not.” - Matthea Rentea MD “We've got the perfect three months here. What's the next step for you?” - Matthea Rentea MD “I like to experience stepping out of that comfort zone because it really shows me what the next level of work is.” - Matthea Rentea MD “Hard times are going to teach you things.” - Matthea Rentea MD “When we stay in the pity party, we do not have clarity. We cannot figure things out. We cannot troubleshoot. We don't figure out what the goal is. We don't see where we want to go.” - Matthea Rentea MD “It is normal and natural to encounter obstacles and challenges and figuring out what to do with them is the greatest gift you're going to give yourself. It is never just about the scale going down.” - Matthea Rentea MD “When you're going through hard times, there's a lesson in there. You're not ever failing if you look at what you can learn from it.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Most of us have been there when trying to lose weight… following a diet to the T, only to get discouraged when the scale doesn't budge. But the truth is, weight can’t tell us everything about our health and can even be detrimental to our own body image. I know if I had let the traditional scale determine my own success, I would have stopped years ago. While the diet and fitness world continue to be overly obsessed with weight, today we’re exploring why body composition, i.e. the breakdown of fat, bone, and muscle in your body, is actually a much better and more useful indicator of overall health. Join me as I encourage us to break free from the weight-centric mindset and learn how body composition tools can give us a more accurate picture of what’s really going on with our health. References InBody scale Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course Audio Stamps 01:56 - Dr. Rentea tells us about the limitations of the traditional scale and the need for deeper understanding when it comes to interpreting body composition testing. 06:20 - We learn some alternative methods for tracking body composition, including body measurements like the abdominal circumference. 08:30 - Dr. Rentea advises on interpreting body composition reports, emphasizing the importance of maintaining muscle mass, especially for individuals over 65. 11:45 - Dr. Rentea challenges the idea that a lower number on the scale is always better and stresses why we need to understand body composition beyond traditional metrics like BMI. 17:52 - Our muscle mass has a significant impact on our metabolic health and so Dr. Rentea advises consulting with a knowledgeable clinician to help you accurately interpret body composition results. Quotes “If you're losing at a very rapid pace, there's likely going to be some amount of muscle that you're going to sacrifice.” - Matthea Rentea MD “If you can't get the (InBody) scale, then I want you to do measurements. And you're going to do them once a month, not to be obsessive, but you're going to want to see progress with time.” - Matthea Rentea MD “If the scale is not changing, but the inches are going down, this means you've lost fat and you've likely gained muscle. And that actually means you're healthier.” - Matthea Rentea MD “It can help you out so much to step away from this understanding of, ‘Well, only the scale number going down is what's important.’ If I had let that determine success or not, I would have stopped years ago.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Weight loss coach Jennifer Watts often felt defeated by traditional diet plans. Each attempt ended in what felt like failure, creating a cycle of frustration and self-doubt. It wasn’t until Jennifer finally received her ADHD diagnosis, that she could truly understand the reasons behind her weight challenges. Jennifer’s diagnosis allowed her to transform her approach to weight loss, and discover the strategies that resonated with her unique neurodiversity. Her breakthrough was so profound that she decided to share it with other women facing similar struggles, launching Jennifer Watts Coaching – a place for women with ADHD to find personalized coaching and strategies for weight loss and self-growth. In this episode, Jennifer joins me to share some practical insights for navigating the mental load of managing weight with ADHD. Listen in as we discuss the power of small, manageable changes, the importance of ditching self-judgment, and her top two tips for getting started on your journey to weight management with ADHD. Connect with Jennifer: Follow her on Instagram Visit her website Listen to Jennifer’s podcast: Losing Weight With ADHD Audio Stamps 01:15 - Coach Jennifer Watts shares her background, the work she does now, and the people she serves. 05:25 - Jennifer reflects on the effective strategies that helped her with weight management post-diagnosis. 14:33 - Jennifer shares some of the common struggles faced by individuals with ADHD when it comes to weight management. 17:26 - Jennifer highlights the importance of tailoring strategies to fit each client's lifestyle and needs and gives us some examples of simple yet impactful changes to start with. 25:20 - Jennifer shares her top two tips for people with ADHD looking to find more success in health management. Quotes “It has to be broken down into the tiniest of pieces for it to be effective for somebody like me.” - Jennifer Watts “People with ADHD experience a lot of masking because we've tried so hard to fit in and be just like everybody else because we think that's the right way to be.” - Jennifer Watts “We get hyper focused on what we're doing, we're distracted, and we don't pay attention to our bodily cues. We don't pick up on our hunger and satiety, our thirst, those types of things, maybe as easily as a neurotypical person would, so we have to be really intentional about that.” - Jennifer Watts “The two key areas where I usually start with people are breakfast and water.” - Jennifer Watts “Don't beat yourself up over the fact that some of these things are hard for you. You have to respect that. And that's why planning and making things as simple as possible for you, and eliminating at least the decision fatigue where you can, can make such a huge difference.” - Jennifer Watts “Give yourself one minute in the evening for self reflection, because noticing what worked and what didn't is the absolute key to being able to make changes and adapt.” - Jennifer Watts All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Do you feel drained and fed up with the constant effort it takes to prioritize your health? Every few weeks, it seems like I hit a wall where the thought of sticking to my health routine feels like a monumental task. I get sick of the protein goals, getting the movement in, and everything else that comes with it. The good news is, the exhaustion and frustration are not signs of failure, but indicators of growth. When we reach a point of feeling drained and fed up, it's a clear sign that we're pushing ourselves outside of our comfort zones and challenging our old habits. But how do we move past this feeling of being stuck? Tune in to discover three powerful strategies to break free from the cycle and reignite your journey towards better health and well-being! References TikTok video of former CEO of IBM Ginni Rometty InBody Scale Devotions Protein (use code DrMatthea for 10% off!) 10x is easier than 2x book Podcasts: Scamfluincers, The Pitch Audio Stamps 00:30 - Dr. Rentea explains how growth and comfort don't coexist, so we should expect periods of fatigue on our health journey. 04:40 - Dr. Rentea normalizes the fact that creating growth isn’t always going to feel easy when you're someone that has always struggled with your weight. 13:50 - To break free from moments of fatigue, Dr. Rentea encourages us to create a new identity away from health-related topics. 16:19 - Dr. Rentea summarizes what to do if you’re feeling exhausted by the process and how to shake out of a struggle period and regain perspective. Quotes “When you're someone that has struggled with this in the past, you are working on creating a new life for yourself, creating this growth, creating this new life, it is not easy.” - Matthea Rentea MD “It is energetically expensive to go through this process, the path you are walking, to work on your health.” - Matthea Rentea MD “Growth and comfort don't coexist.” - Matthea Rentea MD “Trust the process. None of this is a quick fix.” - Matthea Rentea MD “We're never going to be perfect and this gray middle zone, it's uncomfortable. Remember, our brain wants certainty.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Bariatric surgery can be a powerful tool for hitting the reset button on your metabolic health, but people often underestimate the mental and emotional components of weight loss surgery. Surgeons, dietitians, and therapists all agree that long-term success has less to do with what happens in the operating room and more to do with the mindset and behaviors that follow. That's why I'm thrilled to introduce our guest today, Kathryn Shallow, an LPC (Licensed Professional Counselor) specializing in bariatric mental health. Kathryn underwent bariatric surgery herself 15 years ago, which sparked her passion for helping others navigate the mental and emotional challenges of the post-op journey. Whether you’ve had bariatric surgery or not, this episode covers a lot of important mindset issues, including the importance of reprogramming our brains away from diet culture and redefining the role of food in our lives. We also explore how to separate our worthiness from our weight, so we can start to trust, embrace, and appreciate our own bodies. References Follow Kathryn on TikTok If you are interested in Kathryn’s upcoming 40+ bariatric support group (open to men and women), you can email her at kalowmay@gmail.com or send a direct message on TikTok with your email address to receive the group information sheet, required screening form, and instructions for payment. Information on the 6 sessions (all run via Google Meet) is as follows: Sunday March 10th 3:00 - 4:15 pm EST // Sunday March 17th 3:00 - 4:15 pm EST // Sunday March 24th 3:00 - 4:15 pm EST // **no group Sunday March 31st - Easter Sunday // Sunday April 7th 3:00 - 4:15 pm EST // Sunday April 14th 3:00 - 4:15 pm EST Audio Stamps 01:00 - Dr. Rentea introduces her guest, Kathryn Shallow, who tells us more about her work in bariatric mental health. 10:50 - We learn how diet culture has warped our sense of reality and why it’s important to stay in our own lane. 20:58 - Kathryn shares the importance of building up trust again with your own physical body in order to start liking yourself (or at least not hating yourself). 26:13 - Dr. Rentea asks Kathryn to explain how “disciplined eating” can help people get back on track - without restriction or punitive measures. 30:30 - Kathryn talks about the new bariatric virtual support group she recently launched, as well as the other ways people can work with her. Quotes “Bariatric surgery, while it is a metabolic reset, what it does is it prevents you from eating a lot at one time. It does not prevent you from eating a lot.” - Kathryn Shallow “Often, you don't realize what has been permanently in your brain until you no longer have the ability to use food as a coping strategy.” - Kathryn Shallow “You can have success and failure going at the same time. It's never all or nothing” - Kathryn Shallow “Our brains are wired to critique and criticize and self-doubt and look at the negatives. And so it really is a lot of mindset work in pointing out the actual reality of what's going on with our bodies.” - Kathryn Shallow All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

If you’ve been following me for some time, you’ll know I’m no stranger to discussing why your health isn't solely determined by the number on the scale. And while you might happily nod along with this approach, I know that many of us *still* can’t escape that nagging urge to weigh less. If you are someone who tends to fixate a bit too much on what the scale says, I want to use today’s episode as a reminder that our health is so much more than that. I’ll also be sharing a recent example from my own health journey which proves exactly why it’s so important to look beyond the scale. References InBody scale Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course Audio Stamps 01:29 - Dr. Rentea explains why the number on the scale is irrelevant if you are not doing body composition tracking (using her own, personal example). 04:06 - We learn how rapid weight loss often comes at the expense of muscle mass. 06:34 - We hear why the focus should be on overall progress, not just the number on the scale (considering factors like body composition, improved mobility, and overall well-being). 08:26 - Dr. Rentea urges us to stop fixating on a specific weight, and instead focus on the long-term success we could achieve by making small, sustainable changes–regardless of the number on the scale. Quotes “When you've lost in the 30 to 40 pound range and you're able to keep that off with lifestyle, that's amazing because most people put it right back on within the first five years.” - Matthea Rentea MD “This past month, the scale ‘only’ went down two pounds. But I had actually lost five pounds of fat and put on two pounds of muscle.” - Matthea Rentea MD “One of the things that I really need you to keep in mind is that what the total [scale] number is, is almost irrelevant if you are not doing body composition tracking.” - Matthea Rentea MD “People really glorify this fast weight loss. And I have to tell you, my patients that do that, they really sacrifice muscle at the expense of that.” - Matthea Rentea MD “I don't need a scale to tell me that I am getting stronger and that I am headed in the right direction.” - Matthea Rentea MD “It's not just what the total number is doing. It's overall, are you more functionally fit or maybe do you have less urges and cravings because you've actually started to bring more protein into your diet and you actually feel better? Maybe your sleep has improved?” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Years ago, the standard approach to obesity in primary care was to “eat less and move more.” Now, we’ve come to learn that without intensive behavioral support, that approach is largely ineffective. What many people don’t know is that obesity medicine is actually a medical specialty on its own that focuses on the evaluation, treatment, and prevention of obesity. If you're struggling with the physician you're currently working with, feeling they offer little guidance and understanding about anti-obesity medications, and offer no accountability, finding an obesity medicine physician might be the next step for you. When you're looking for a physician, one of the first things you need to decide is what kind of care you’re looking for. So in this episode, I’m exploring three different options to consider: in-person weight management clinics, telehealth practices, and direct primary care clinics. (You’ll also discover the red flags you need to look out for when making your decision!) References: ABOM.org Finding a DPC (direct primary care) physician: https://mapper.dpcfrontier.com/ Audio stamps: 02:12 - Dr. Rentea discusses the role of an obesity medicine physician and when you might need to look for one. 04:16 - We find out why most people are not going to get all of their help from one person. 05:28 - Dr. Rentea explains why you don’t need to have struggled with your weight to be a good physician in this space. 06:22 - It’s important to decide if you want to see someone in person or virtually. Dr. Rentea discusses the in-person experience and how to go about finding the right physician. 13:58 - We learn about telehealth options, like Dr. Rentea’s practice, and what to look out for when considering this option. 21:26 - We find out why direct primary care could also be a good, inclusive option to consider. 23:42 - Dr. Rentea shares some of the red flags to be aware of when finding an obesity medicine physician. Quotes: “Most people are not going to get all of their help from one person.” - Matthea Rentea MD “Not everybody needs to have struggled with weight for them to be a good physician in this space.” - Matthea Rentea MD “I really think that we've gotten a lot of this information wrong over time. We've really just thought about the scale going down in general, but we've not thought about what the body composition is and how you can best manage your blood sugar and how to bring this all together in a way that's not overwhelming.” - Matthea Rentea MD “You need to like who you're working with. At least that's what I found is that if you don't like the physician, you don't want to listen to what they're saying, and you don't want to do anything.” - Matthea Rentea MD “Everyone's different. You might not respond to what's being offered and all of us are unique. - Matthea Rentea MD And so if there are these really high guarantees, it's just a big red flag to me.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

There’s no denying that obesity among children is on the rise. But we also know what a sensitive subject weight can be–and one that many parents are reluctant to broach. Do you mention their tightening waistband and risk hurting their feelings? Or do you choose to stay quiet and risk causing even more damage in the long run by not addressing the issue? As parents, it’s difficult to know how we can support children who are struggling with their relationship with food and their bodies, especially when they are living in a larger body. I recently had the privilege of speaking with Dr. Jane Roberts MD, a pediatrician in Canada who navigates this terrain both in her practice and at home with her own children. In this episode, we dig into the best ways to approach this topic with your children, and the practical steps you can take to introduce healthier eating habits and a more active lifestyle. References Ep. 3: Understanding Childhood Obesity with Dr. Tami Hannon Audio Stamps 01:14 - Dr. Jane Roberts tells us about the people she helps and how she helps them. 03:56 - Dr. Rentea asks how Dr. Roberts frames the conversation when families first come into her practice. 05:42 - Dr. Roberts explains why she focuses less on weight and more on the genetics of obesity when working with parents. 10:45 - Dr. Roberts shares her top three things that you can do at home to help support a child who may be struggling with their weight management. 15:08 - We learn when kids start to gain awareness about issues related to their body, food, and weight. 19:15 - Dr. Roberts shares the direction she gives to parents when it comes to looking at resources online. 24:20 - Dr. Rentea and Dr. Roberts discuss the importance of family role modeling in supporting kids to make healthy decisions. 28:19 - We hear Dr. Roberts’ take on movement for kids and where the focus should lie. Quotes “When parents understand that weight is not our only focus and your genetics are the strongest thing that is probably causing this, it really sets the stage for them to start afresh in a lot of cases with what their expectation is for our clinic.” - Dr. Roberts “You have to understand that you come from your genetics. You can't run away from your genetics. You can't run away from your risk of obesity. Just like you can't run away from your risk of diabetes.” - Dr. Roberts “If you have food in your house that is a variety, so you have the healthy foods and you have the ‘sometimes’ foods, then it helps kids make choices.” - Dr. Roberts “I don't expect you to be over scheduling your children for three activities every night. I do not expect any radical change. I always say, ‘What do you enjoy?’ Just start with that.” - Dr. Roberts All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

“I feel hungry all the time” or “I just can’t control my cravings!” It’s a complaint that nearly always crops up as people get further into their journeys working on their health: hunger and cravings. There’s no denying that this is a frustrating part of the journey. But it’s also not your fault. Eating a healthier diet isn’t just about willpower or self-discipline; there are powerful biological forces at play governing how hungry you feel. So today, join me as I uncover the reasons why our brains tend to fight us when we start releasing weight, the practical ways you can start tuning in to your body’s hunger signals, and two key strategies to keep hunger at bay. References Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course Book: Words to eat by Audio Stamps 01:34 - Dr. Rentea discusses how hunger tends to go up as you get a few months into your weight loss journey and what to do if you notice this. 04:22 - We find out why it’s normal for your body to crank up hunger levels at this point and why it’s not an emergency. 06:38 - Dr. Rentea shares the importance of distinguishing between early and late hunger. 08:18 - We discover how to tell if your hunger is physical or emotional. 10:24 - Dr. Rentea goes through some practical ways to tune in to your hunger signals. 13:21 - We hear two key strategies for dealing with urges of hunger Quotes “Hunger, although it is not an emergency, your brain thinks it is.” - Matthea Rentea MD “Emotional hunger can still feel very urgent, and like it needs to be answered, but that might not be a signal that your body actually needs food.” - Matthea Rentea MD “Food is social, emotional, it's learned, it genetically influences your response. There are so many things that go into it. A majority of it is not in our conscious control.” - Matthea Rentea MD “Sometimes it's about saying, ‘Hey, I'm going to delay it. I'm not going to deny it. I'm going to add in some foods, not subtract, and then I'm going to see, do I even still want that, or if I want it, is it the same after I've had some really, nourishing food?’” - Matthea Rentea MD “A lot of the time with urges, if you can break the cycle a little bit, you'll notice that they dissipate on their own.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Like it or hate it, we just can’t help comparing ourselves to others. Whether it be our looks, intelligence, success, or wealth, the comparison trap is real– but especially when it comes to our health. We know deep down that our bodies are all unique. Yet, that little voice inside nags us, making us believe we should be mirroring someone else's journey. While comparison is completely normal, it's crucial not to let it become a roadblock on your path, leading to a place of despair. In this episode, I'm here to remind you that your health journey is yours and yours alone. Tune in to find out how to embrace diversity, stay in your lane, and draw inspiration from others–WITHOUT spiraling into something that takes you further away from your goals. References Cottage Cheese Pizza Bowl on TikTok Audio Stamps 00:50 - Dr. Rentea explains when comparing our experiences to other people around us can be helpful and when it becomes damaging. 02:22 - Dr. Rentea explains why it’s natural for our brains to feel “unsafe” when we do something differently to how everyone else around us is doing it. 03:25 - We find out how this concept plays out when it comes to diet culture and getting your body the best results. 04:43 - Dr. Rentea shares what to do if you find yourself in the comparison trap. 06:27 - We learn that we also need to be careful of judging others on a different path to you. Quotes “Especially in this area with the anti obesity medications, there's a lot of groupthink going on where one voice gets really loud and then everyone gets influenced by it.” - Matthea Rentea MD “As humans, we actually feel quite threatened if we're going to go off and do our own thing or do something different than what everyone else around us is doing.” - Matthea Rentea MD “If you are going to do things in a different way, you need to have some faith and trust in that process.” - Matthea Rentea MD “You need to look at yourself. You need to cultivate your own values and beliefs. You need to believe things long enough for them to appear physically in your life.” - Matthea Rentea MD “We can't assume that the path that you're on is perfect for everyone or vice versa.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Setting new goals for ourselves is exciting. In the first few weeks, we’re motivated, we have a new way of looking at things, and it's a whole new Disney ride. But as the road gets harder, life starts to get in the way, and old thought patterns creep back in…how can we make sure we don’t throw the towel in completely? Although we're just a few weeks into January, I want us to use this opportunity to take a quick pulse check to see where we’re at with the goals and intentions we set at the start of the year. Most of us tend to face a dip in motivation around this time, which is a great chance to evaluate what’s working and what’s not. Tune in to discover why having the right systems in place is your secret weapon when motivation wanes. Plus, we’ll learn why building agility and flexibility into your goals is the key to making 1% upgrades every single day! References Episode from Jan 1st: The Art of Pivoting: How an Agile Mindset Enhances Your Health Goals Atomic Habits by James Clear Audio Stamps 00:32 - We find out why, when we set new goals, there is inevitably a dip in motivation that happens. 03:56 - Dr. Rentea shares a recent example of a “dip” period and how she came out of it. 07:50 - We discover why it’s crucial to have systems in place to support you during your “dip” periods. 10:44 - Dr. Rentea explains the importance of reevaluating your goals and how to apply this to the goals you set for this year. 16:15 - James Clear’s book Atomic Habits covers a lot of these concepts around effectively creating a system to help you find the key to making or breaking habits. Quotes “Motivation is fleeting. Motivation wears out. Motivation, by the end of the day, you don't have it anymore.” - Matthea Rentea MD “This dip is normal. This dip is expected. This dip is welcome.” - Matthea Rentea MD “Not every day is going to go perfectly to plan. But overall, my goal is to show myself commitment, show myself consistency, and follow through on what I say I'm going to do.” - Matthea Rentea MD “I feel 99 percent of the time I don't want to do any of the stuff that I'm doing and the only reason it gets done It's because I've created habits out of it.” - Matthea Rentea MD “No, I don't need to be overly motivated. I don't need to be overly excited. In fact, it's best when someone shows up with just a calm, stable energy and they're not overly into it or out of it.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Like many medications, GLP 1 drugs come with side effects and one of the most common (and bothersome!) among them is constipation. Even if you're not taking anti-obesity medication, constipation remains a common problem for many, which is not only uncomfortable, but also detrimental to your well-being. In this episode, I’m looking at the pivotal role fiber plays, not only in combating this side effect, but also in your overall health and weight management. We’ll dive into the practical ways you can increase your fiber intake and explore some of the other benefits of a high-fiber diet, including its positive impact on the gut microbiome. References If you want to learn about the role of fiber in a lot more detail and have the opportunity to ask me questions, take a look at my mini course: Optimizing Fat Loss and Maintaining Muscle While on a GLP 1 This course is perfect for you if you are going to start a GLP 1 or you're already on one and want to fine tune your approach and get the most out of your GLP 1 medication. Audio Stamps 00:53 - Even if you're not on an anti-obesity medication, fiber is an important topic because a lot of people struggle with constipation. 01:43 - If you want to dig even deeper into this topic, Dr. Rentea encourages us to listen to her mini course: Optimizing Fat Loss and Maintaining Muscle While on a GLP-1. One of the modules there is all about getting enough fiber. 04:55 - We find out why we should care about dietary fiber. 05:37 - Dr. Rentea explains how you know if you’ve got constipation. 06:51 - We hear some practical advice about what will help constipation. 08:05 - Dr. Rentea digs into how we can get more fiber into our diet. 10:45 - Dr. Rentea runs through some specific examples of high fiber foods. 14:22 - If you're still struggling with constipation despite making dietary changes, it's always worth getting an opinion from your doctor about what can be changed. 15:46 - We discover the importance of fiber for helping to keep our gut microbiome healthy. Quotes “If we can get ahead of a problem, it's always better than waiting for you to have this crippling constipation and you not wanting to take the medication.” - Matthea Rentea MD “In the same way that we're looking with every meal or snack if protein is involved, we're going to want to look as well if fiber is involved.” - Matthea Rentea MD “Remember, with fiber, it's a slow game. We don't go from where you are to all the way up overnight.” - Matthea Rentea MD “We know that to support the gut microbiome in the direction that we want it to be, you need to get that fiber.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Maintaining your weight isn't just a stagnant phase in your health journey; it's a powerful win that deserves recognition. I always say that there's a season of life when you're going to push and there's a season of life where you're just going to sit still. No one can be in push energy all the time. We have just had to navigate the holiday period – and part of that might have included eating foods you wouldn’t normally eat or going out for meals with family. But it’s not a problem if that means the scale stays the same – and it’s certainly not a failure. In fact, it’s an integral part of living a balanced and fulfilling life. In this episode, we look at why weight maintenance is a win that should be celebrated and why it’s so important to diversify our focus beyond the scale. References InBody scale Audio Stamps 01:42 - The holiday season can sometimes mean that you're not continuing to lose weight but that is NOT a failure. 02:34 - It is not normal or sustainable to be in push energy all of the time. 05:12 - When it comes to working on your metabolic health, somehow everyone expects there's always going to be perfection but it is totally normal to have periods of maintaining your weight. 05:55 - We find out why we need to look at things other than just what the scale is doing. 08:09 - If you are maintaining, it means that you've achieved some level of equilibrium. It is not a problem, it’s a success. Pull Quotes “It is totally fine, normal and natural for you to have periods of maintaining. That's actually a massive success.” - Matthea Rentea MD “We need to look at things other than just what the scale is doing. And just because the scale number is staying steady, that does not mean that your body is staying steady.” - Matthea Rentea MD “It's not a problem if you're maintaining, it's actually incredibly hard for people to maintain their weight. And so this is a massive win.” - Matthea Rentea MD “We've got to start realizing that it's not normal for your body to constantly be releasing weight.” - Matthea Rentea MD All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

As the new year approaches, many of us find ourselves reflecting on the past year and contemplating the changes we want to make in the coming months. But as you prepare to set your health goals for the new year, I encourage you to embrace both intentionality and agility. Too often, we expect the journey toward our goals to be linear. But when we move away from rigidity and focus on building habits aligned with your identity and values, the outcome is often much more positive. In this episode, we look at the importance of clearly defining your goal, understanding the deeper reasons behind it, and being prepared to navigate the unpredictable nature of the journey, making adjustments as you go. References Cal Newport’s podcast Deep Questions Audio Stamps 00:52 - Dr. Rentea explains why this time of year is always a good time to do a review of your year and look at what you did and didn’t accomplish. 02:00 - Dr. Rentea shares a recent scenario from Cal Newport's “Deep Questions”, a podcast which offers advice about cultivating focus and productivity. Dr. Rentea draws similarities from this to setting new health goals for the year. 06:16 - It’s important to make your health goal for the year, but to also know the “why” behind it. 07:55 - Dr. Rentea gives a personal example of a health goal she has set for herself and the driving reason behind it. 11:00 - We find out why you need to be agile when it comes to your goal and why you have to be willing to look at things through a different lens each week. 14:00 - You get to set the goal you want to achieve but make it realistic to start with and aim for a 1% upgrade each week. Quotes “Yes, I want you to make the goal, but then I want you to focus more on the identity and the values and who you need to be to achieve that.” “I need to know how it is foundational to your core and your identity because that will keep you going.” “Part of you being agile means you're willing to look at things in a different lens weekly. You're willing weekly to look at, ‘Is this working or not? Do I like what is happening? What am I willing to do differently?’” “We can have a big vision, a big goal. But then we see week to week what actually works in your universe and allows you to flex more. It allows you to be agile. It allows you to pivot.” “When they say it's a lifestyle, it means in all scenarios, you figure it out. It means you don't just bounce at the first moment of inconvenience.” “I want you to meet yourself where you're at. I want it to be realistic. I want it to be a 1 percent upgrade–something where you almost don't even think it's going to move the needle and you execute on that. And then the next week you get to make a bigger, bolder move.” All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

What if I told you that there’s no such thing as failure, only perception? A beautiful journey is one full of twists and turns, and ups and downs. And in all the challenges and changes, it gets really easy to lose your motivation and develop a skewed, pessimistic perspective. But the truth is that looking at the glass as half empty doesn’t change what’s in the glass, it only changes your attitude and motivation towards your situation. So today I want to get you to a place where you maybe adjust your perspective, reset your motivation, and develop some resilience. I hope you enjoy this episode, as it’s the last one of the year! I hope you can change your own perception of your journey to understand that it is beautiful, and you are going somewhere amazing and meaningful. Quotes "When I really sit down and think about what I’ve achieved that year, I think 'Wow, life is really full. Life is amazing.'" - Matthea Rentea MD “I find everybody's so eager to make New Year's goals, which is good, but can we take a second to look back at this year and what big things happened?” - Matthea Rentea MD “There is no such thing as failure. Failure is relative. Failure is defined by you. And if you continue to get out there and try to figure it out, you're not failing.” - Matthea Rentea MD “Whatever you’re going through and however hard it is, let it be just right however it’s happening. No one said that this road is going to be either easy or hard.” - Matthea Rentea MD “I need those days that are too busy for me so I can see what I truly need and want long-term.” - Matthea Rentea MD “If you're in the comfort zone, you can actually still achieve big things.” - Matthea Rentea MD “I don't think that you need to have it all figured out at once.” - Matthea Rentea MD “The person that is ultimately going to have the biggest success is flexible and they will adapt and they will learn.” - Matthea Rentea MD Audio Stamps 01:10 - We learn about a family tradition of Dr. Rentea’s that allows her time for reflection and appreciation, which she recommends 02:50 - Dr. Rentea shares her biggest advice on persistence, even when motivation is running low 04:24 - Dr. Rentea helps us to reframe perceived success and failure, and gain perspective on our journeys 06:14 - We learn that perfection isn’t possible, but adaptation to different situations is what we need to keep going 09:02 - Dr. Rentea shares some of her personal journey building Rentea Metabolic Clinic All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com

Our words and thoughts have a big effect on our actions and attitude. Most of us understand this principle, but it’s a lot harder to put it into practice than it might seem. But your words and thoughts about yourself can be the difference between continuing down a path of success and feeling overwhelmed and unsuccessful. I’m here to challenge you today to become aware of the words like “only” and “should” that are sabotaging your joy and sense of accomplishment in what you’ve made happen. Change the sentence “I’ve only lost X pounds…” to “I’ve lost X pounds!” and see how your perspective shifts. Noting your accomplishments and giving yourself credit for your wins is empowering, and everyone deserves to be proud of themselves for the things they work hard for. I want you to begin basking in the accomplishment of your wins, no matter how big or small you may think they are (because side note, Rome wasn’t built in a day). Spend time recognizing all the things you do to get you closer to your goals! You have so much to be proud of, and I want you to feel that. Resources: The Gap and the Gain by Dan Sullivan Quotes “When you use the word ‘only’ when describing your accomplishments, you are massively minimizing the effort that you’re putting in and the transformation that’s occurring.” - Matthea Rentea MD “Stop minimizing when you’re putting in effort and work and doing hard things.” - Matthea Rentea MD “When we remove words like ‘only’ and ‘never’, it can feel like we’re just playing around with semantics and words but we’re not. Oftentimes that’s the only thing that needs to change.” - Matthea Rentea MD “We don’t need to lose more weight, we don’t need to go faster, we don’t need to do anything. We need to stop beating ourselves up and stop minimizing where we have come from and how much we have done.” - Matthea Rentea MD “If you’re someone who’s a real go-getter, when you achieve something you might celebrate it for one second but you don't really let it land, or stay in the win. There’s always that next thing which is not inherently a problem, but it is if you don’t let yourself enjoy where you’re at at the moment.” - Matthea Rentea MD “When you’re on these longer health journeys, there’s no arrival! There’s no reaching the summit and now we’re good. So if we want to keep going, we need to love the process and where we’re at. And part of that means acknowledging how much we’re actually doing.” - Matthea Rentea MD Audio Stamps 00:48 - We learn how important language is, and making sure we’re celebrating our journey and successes in how we talk and think about ourselves 03:55 - Dr. Rentea shares her philosophy on celebrating victories, and how important taking time to recognize your personal accomplishments is 07:10 - Dr. Rentea challenges us listeners to take a step back and reevaluate how we are speaking and thinking about ourselves and our accomplishments All of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com