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Have you hit a wall in your weight loss journey or found yourself frustrated by rising hunger and stalled progress? This episode dives into the challenge of metabolic adaptation—the point where your body resists further fat loss, typically around the six-month mark or after losing 10% of your body weight.

While the journey can feel frustrating as your body pushes back, there is a way through: experimentation. By shaking up your routines, adjusting your strategy, and embracing change, you can break through these barriers and continue making progress.

Whether you're dealing with hunger, plateaus, or boredom, this episode offers practical tips for staying on track. Tune in to discover how to fight back against metabolic adaptation and become a strategic experimenter in your weight loss journey!


References:

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Ep. 61: 4 Tactical Moves to Manage Increased Hunger


Audio Stamps

01:00 - Dr. Rentea reflects on the success of the current 30/30 program, which has now evolved into a two-month course, and encourages early sign-ups for the next cohort in January.

07:08 - We learn how fat loss can trigger metabolic resistance, causing hunger increases and satiety decreases, leading to plateaus and requiring strategic adjustments.

09:44 - We hear the importance of experimentation and community support in overcoming metabolic adaptations and maintaining progress in health and weight management.

13:14 - Dr. Rentea encourages us to gamify our routine with apps like Waterllama to keep motivation high and make wellness tasks fun.

16:00 - To tackle weight loss plateaus, stabilizing your weight can allow hunger levels to normalize, and experimentation with different strategies is crucial for finding what works best for you.

21:03 - Dr. Rentea explains how experimentation with new strategies is particularly beneficial for managing weight changes caused by early menopause and associated metabolic shifts


Quotes

“Typically, when people are working on an intentional fat loss journey, they're having some level of success for however many months and then they hit a wall.” - Dr. Rentea

“Every day, you've got to make an investment into your health. Otherwise it runs dry.” - Dr. Rentea

“Experimentation is needed because this is your way around some of these metabolic adaptations, some of these things that are trying to fight you. You need to fight back.” - Dr. Rentea

“Instead of sitting there and thinking my body's against me and I'm hungry, there's always another way to think about it where it's not a challenge.” - Dr. Rentea

“Oftentimes, if we can stay at a certain weight long enough, ghrelin actually calms down, and you get to start to feel human again.

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