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This week’s Friday Five brings you inside a phrase that’s been echoing through my mind lately: delay, don’t deny. (here is a video where I talk about this experience)
It’s a simple strategy I’ve used for years in the clinic—and in my own life—but today I’m breaking down why it works and the science that makes it powerful.

I tell the real-life story of walking past my favorite bakery, spotting the rare chocolate donut, and making a very intentional decision:
Yes, I’m going to have it… but not yet.

Inside this short episode, we explore:

1. Why “delay, don’t deny” keeps your metabolism stable

Putting protein + fiber into your system before a treat dramatically changes the blood sugar curve.
A blunted rise = fewer cravings, fewer urges, and a calmer body afterward.

2. How your hunger hormone reacts to restriction (this will surprise you)

Research shows that even thinking you’re about to restrict increases ghrelin—the hormone that tells you you’re hungry.
Translation:
Telling yourself “I can’t have that” makes you want it more.

3. Why this approach breaks the urge-driven eating cycle

A pause—even 10–30 minutes—creates just enough space between the emotion and the action.
You still have full permission to eat the food; it’s simply not dictating the timing.

4. What balanced first meals look like in real life

I walk you through exactly what I ate: spinach, cucumbers, cottage cheese, Greek yogurt with ranch, all tucked into little silicone molds. Nothing fancy—just quick, nourishing, and ready.

5. How to create your own “fast-action foods” list

This part is crucial.
A fridge list takes the guesswork out of what to reach for when you’re ravenous and tempted to go straight for the pantry.
Greek yogurt, cottage cheese, eggs, fruit, veggies—simple staples that are always there to stabilize your system.

If you ever find yourself walking through the door starving, tempted to eat whatever is closest, try this approach:

Delay, don’t deny. Nourish first. Pause. Reassess. Then decide.

Over time, this leads to totally different eating patterns—and a calmer, more predictable body.

Have an amazing weekend. Let me know how “delay, don’t deny” goes for you.
See you Monday.

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

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Struggling to find real, practical guidance for managing diabetes, even after meeting with healthcare providers? Most people walk away with generic meal plans, rigid carb rules, and very little clarity on how to actually live their life with stable blood sugars. That confusion often leads to overwhelm, restriction, and feeling like your entire world now revolves around food and numbers.

In this episode, I sit down with Ben Tzeel RD, a registered dietitian and certified diabetes educator who has lived with Type 1 diabetes for more than 26 years. Ben shares the real-world strategies no one talks about, the kind that genuinely help you understand your body, steady your blood sugars, enjoy your favorite foods (yes, even cake), and break free from overthinking every bite.

You’ll learn how to pair meals in a way that supports your goals, use movement intentionally, improve insulin sensitivity, choose smarter snacks, and simplify your routine so diabetes fits into your life, not the other way around.

References

Connect with Ben:

Website

Instagram: @manoftzeell

TikTok: @manoftzeel

Products Mentioned:

Legendary Foods pop tarts & sweet rolls // Crisp Power pretzels // Skinny Dips dark chocolate peanut butter cups // Rise Bars // RxSugar (allulose sweetener) // Quest protein bars // Devotion Nutrition protein powder

Other Resources:

Sweetphi blog

Audio Stamps

01:20 - Ben Tzeel RD shares his personal journey with Type 1 diabetes and how it led him to become a registered dietician and diabetes educator.

03:55 - The first challenge most people face: making peace with carbs and avoiding restrictive thinking around food.

05:17 - How to manage overwhelm after diagnosis: start simple with food journaling to build awareness.

06:45 - Quick tips for high blood sugar and long-term nutritional strategies for stable glucose levels.

12:10 - Common myths about blood sugar and carbs, plus understanding morning insulin resistance.

19:20 - Ben's favorite balanced snacks that work for blood sugar management.

27:20 - The truth about artificial sweeteners: which ones help, which ones to avoid.

32:43 - Go-to

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

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Hair loss is one of the most common fears people bring up when considering GLP-1 medications—especially women in menopause whose hair is already feeling thin, fragile, or vulnerable. This week’s Friday Five dives into the actual conversation you should be having before you make any decisions.

In this short episode, I unpack why there is no one-size-fits-all answer to “Will I lose more hair?” and why it requires a real clinical evaluation. But more importantly, I walk you through the two essential steps anyone worried about hair loss should take.

Here’s what we cover:

1. Why the “risk vs. benefit” conversation matters more than the internet does
   Hair thinning is a real risk—and for some women, it’s a deeply emotional one. This isn’t superficial or silly. But the question to sit with is:
   Do the potential health benefits outweigh this risk for me?
2. Why hair loss varies wildly
   Some people lose none.
   Some lose a lot.
   Some lose slowly and never notice.
   Others lose slowly and still see big changes.
   This variability is exactly why you can’t predict it without personalized care.
3. Why dermatology needs to be part of the plan—GLP-1 or not
   If hair loss is already a concern, don’t wait.
   There are evidence-based treatments—oral, topical, supplement-based—but they need to fit your medical history.
   A dermatologist can get you started before you ever step on a GLP-1.
4. How focusing too much on aesthetics steals your joy
   Loose skin, wrinkles, thinning hair—all part of the process of being human.
   But letting them take the wheel derails the bigger picture: your long-term health, your energy, your quality of life.
   We talk through why it matters to stay anchored to your North Star.
5. Why you’re not meant to make these decisions alone
   So many people are trying to assess risk in isolation.
   Please don’t.
   Talk to your physician. Talk to a dermatologist. Build a real plan—not a fear-based one.

If hair thinning is something you’re afraid of, this episode will ground you, normalize the concern, and give you a clear next step.

See you Monday.

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

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

If you’re on a GLP-1 medication, you’ve probably noticed your appetite, cravings, or progress shifting over time, and it can feel confusing or even a little scary. Most people assume they’re supposed to feel the same way the entire journey, so when hunger returns, appetite increases, or cravings pop up again, the panic sets in.

Add in the highlight reel of social media (where everything looks effortless and perfectly controlled), and it’s no wonder so many people start to feel like they’re “failing” or doing something wrong.

In this episode, I break down the three distinct phases nearly everyone on GLP-1s experiences and how to navigate each stage with confidence instead of fear. You'll learn the nutrition, lifestyle, and mindset strategies that make the biggest difference at each phase, so you can stop panicking and start problem-solving.

References

The 3 Phases of a GLP-1 TikTok Video

The Top 5 Mistakes That People Make on a GLP-1 Mini Course

Clinician Social Accelerator Course

The Obesity Guide: Full Podcast Library

Audio Stamps

00:30 – Dr. Rentea's viral TikTok on the three phases of GLP-1s went viral as people realized their experience isn't unique.

03:52 – Inside the April 2026 "Beyond the Scale" retreat: body image work, genetics, women's health, and hands-on nutrition workshops.

08:58 – Overview of the three distinct phases on GLP-1 medications and what to expect in each one.

09:20 – Phase One: Prioritizing nutrient-dense foods, not losing too quickly, and avoiding extreme suppression.

13:15 – Phase Two: Adding volume-based eating back while maintaining protein, fiber, and fats.

16:02 – Phase Three: Managing cravings with food ordering, balanced macros, sleep, and stress management.

22:14 – Quick summary of all three phases and why finding an experienced medical team makes all the difference.

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

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

This week’s Friday Five comes with a first in six years: I missed a podcast release.
Not because I didn’t care… but because my life got full in a way even I couldn’t out-organize or out-hustle.

Between conferences, continuing medical education (because apparently everything happens at the end of the year), and launching another program supporting women physicians, the perfect storm hit. And for the first time ever, an episode simply didn’t go out.

And honestly? It needed to happen.

This week’s short episode is a gentle, honest reminder of what becomes crystal clear when life is overloaded:
your health must come first—before work, before deadlines, before dishes, before being everything to everyone.

Inside this Friday Five, I share:

1. Why I chose to skip the episode instead of skipping my health habits
2. The signs my body gives me when I’ve pushed too far
3. Why “being busy” isn’t a badge of honor—it's a warning sign
4. How to look at your calendar and see what you’re really prioritizing
5. A grounded reminder that saying “no” is not selfish—it’s survival

If you're moving through a season where life feels especially heavy or holiday-busy, this episode is your permission slip to pause, reevaluate, and protect what matters most.

Your wellbeing is not optional. And the organizations you serve will never experience the consequences of your burnout—only you will.

Take care of you first.
I'll see you Monday.

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

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

Research shows that behavioral addictions, including emotional eating, can actually trigger stronger brain responses than hard drugs. Yet when people struggle with food, they’re so often told to “just have more discipline” or “try harder.” It’s no wonder so many of us feel stuck in shame and frustration.

In this eye-opening conversation with psychiatrist Dr. Daniel Hochman, creator of the Self Recovery program, we learn why emotional eating isn’t about willpower but about how we try to manage emotional pain. His science-based program, now recognized as one of the leading alternatives to Alcoholics Anonymous, helps people uncover the emotional roots of addiction and build real, lasting recovery.

Tune in to hear Dr. Hochman’s “current of addiction” framework that helps people understand why they turn to food, how to reduce harm without restriction, and why building tolerance, not perfection, is the real key to freedom.

References

Self Recovery's Website

Quiz: What's Your Readiness for Change?

Dr. Hochman's Instagram

Dr. Hochman's LinkedIn

Self Recovery Community on Reddit

Audio Stamps

01:23 - Introduction of today's guest, psychiatrist Dr. Daniel Hochman, and how he came to work in the area of addiction.

02:53 - How do you define addiction in a medical sense versus something that's just a habit or a strong preference?

06:39 - Definition of emotional eating and Dr. Hochman’s key strategies to work on it.

13:10 - Practicing the art of tolerance to build strength against cravings

18:05 - How to slow down the urge to emotionally eat.

21:30 - Dealing with regression and shame when progress stalls.

24:14 - Why it's worth seeking the right professional guidance for emotional eating.

26:25 - How to work with Dr. Hochman via his clinical practice and Self Recovery program.

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

Health is the best gift you can give. Select ‘Give as a gift’ at checkout to share one of our programs with someone you love. Explore the details here.

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

If you've had bariatric surgery, you already know what it means to commit fully to your health. But even with your best efforts, bodies adapt, hormones shift, and life adds its own complications. When weight begins to creep back, many people turn to GLP-1 medications for support, and that raises a crucial question: How well do GLP-1s actually work after bariatric surgery?

I recently heard from a listener living this exact experience — someone who lost more than 200 pounds after gastric bypass and has now started Zepbound to address weight regain. Her story opens the door to an important conversation about why GLP-1 medications can behave differently in a post-bariatric body, why results may not mirror those of someone without surgical history, and how to redefine success when you’ve already achieved a significant transformation.

References

The Obesity Guide: Behind the Curtain (Season 1)

The Obesity Guide: Behind the Curtain (Season 2) - Includes access to the December 21-Day Challenge with daily coaching, actionable steps, and community support to end your year with momentum.

Audio Stamps

00:40 - Dr. Rentea shares a heartwarming reunion at the VA, reconnecting with former colleagues and reflecting on how far she's come in her weight loss journey.

07:10 - Fan mail question: Does Zepbound (tirzepatide) work the same after gastric bypass surgery, and what weight loss results should you expect?

09:11 - Why post-bariatric patients often respond better to GLP-1 medications and become "hyper responders" at lower doses.

16:18 - Redefining success: why focusing on your relationship with food and sustainability matters more than hitting a specific weight loss percentage.

17:48 - Common post-surgery pitfalls including grazing patterns, excessive step counting, and neglecting body composition tracking.

20:42 - Information on the December 21-Day Challenge and upcoming 30/30 program rounds.

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

✨ Season 2 of Behind the Curtain is officially live! ✨ You can join the season on its own or take it a step further by opting into the live 21-Day Challenge with Dr. Rentea, running December 1–21—the perfect way to finish the year strong and head into the holidays with momentum.👉 JOIN HERE — spots are limited for the live challenge!

Support the show

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us.

In this quick and heartfelt episode of Your Friday Five, Dr. Matthea shares a personal story about losing access to her favorite walking track — and the unexpected lessons it revealed about change, flexibility, and gratitude.

She explores:

• How to pivot when life throws you a curveball
• The importance of solving for what actually matters
• Why resistance makes change harder
• How gratitude can transform frustration into peace
• A reminder that sometimes losing one routine opens the door for something even better

Dr. Matthea also gives a sneak peek into upcoming podcast interviews and reflects on the grounding power of community during busy seasons.

Mentioned in this episode:

• Monday’s inspiring interview with Jamie S. Sellner on creating life rules that transform everything
• The 30/30 group’s continued momentum leading up to the December Health & Momentum Challenge

Takeaway:
When change shows up uninvited, ask yourself — “What really matters here?” Then pivot quickly toward that.

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

✨ Season 2 of Behind the Curtain is officially live! ✨ You can join the season on its own or take it a step further by opting into the live 21-Day Challenge with Dr. Rentea, running December 1–21—the perfect way to finish the year strong and head into the holidays with momentum.👉 JOIN HERE — spots are limited for the live challenge!

Support the show