The Diet Doc Movement

Dr. Weston explains what Functional Medicine is and how having a comprehensive understanding of how our body works can propel your fat loss journey because it is not always JUST calories in, calories out - it's hormones!

As one of Columbus' Monthly's 2019 Top Doctors with certifications from The American Academy For Anti-Aging (A4M) and The American College of Sports Medicine, Dr. Marguerite Weston has spent her career diving deep into the root causes of why symptoms occur in her patients — not just treating them on the surface.

Join all three of us Thursday, July 20th at 5:30pm EST at The Met in Lima, OH for Happy Hormones Happy Hour! Tickets include a drink ticket, appetizers and hormone discussion with our guest, Dr. Westin.

We've asked the ⁠pickyeatingrd⁠ to help us, help you, help them, in this episode!

Hannah Jones is a Pediatric Registered Dietitian who specializes in picky eating. She offers 1:1 nutrition coaching for parents of picky eaters to help find the root cause of their child’s picky eating, to come up with a feeding plan that works best for the whole family. Her ultimate goal is to help reduce the pressure around mealtime and empower families to foster an environment for children to have a positive healthy relationship with food! 

As Hannah mentions, modeling is the #1 contributor to helping your littles become good eaters! By investing in your own nutrition, you in turn, can influence healthy eating habits with your kids!

It starts with you! Wanting to improve your diet? We can help - apply for coaching here.

Before you hit play, check out our Client Conversation with Tyler, back in April 2022. 

Now that you're back, take a listen to today's conversation with Tyler as he recaps his first full year of Flexible Dieting!

He's lost 40lbs, reduced fat mass from 52.5lbs to 21.4lbs, lowered visceral fat mass from 7.1 to 2.2 all the while, while retaining 185lbs of lean mass.

In this episode, you'll learn why Flexible Dieting works, how it works and who it works for!  If it's worked for this single working dad, it'll likely work for you too!

Eager to begin your journey towards wellness after hearing Tyler's experience? Apply for coaching here! 

That statement alone should tell you why we had to have them on our podcast!  

Meet Maria, an FDN practitioner, and Kristin, an NTP Board Certified in Holistic Nutrition.  As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control.

This episode is for you if you are a female wanting to regain or maintain health through all seasons of womanhood!

Hannah Davis is a registered dietitian who specializes in women’s gut & hormone health in the functional nutrition space. She has over 10 years of clinical experience in Medical Nutrition Therapy and is passionate about helping women find the root cause of systemic imbalances that lead to puzzling symptoms like fatigue, brain fog, low energy, anxiety and weight loss resistance. She wants to help women who feel dismissed in a conventional health care setting feel empowered to achieve optimal health and understand their body’s unique needs once and for all.

And this is why we asked her to come chat about all things caffein with us!  Hannah speaks on the RDA of caffein, how to optimize using it, the effect is has on our hormones and our tolerance of it.  There is certainly a time and place to enjoy and use caffein but establishing a foundation of nutrition, circadian rhythm and a daily dose of sunshine for energy regulation should take the front seat!

Caffein Content Reference Guide

• 8oz Black Coffee ~96mg
• 1oz Espresso ~64mg
• 16oz Grande Starbucks Caffe Latte ~250mg
• 8oz Green Tea ~28mg
• 8oz Cola ~22mg
• 12oz can Alani Nu Pre-Workout ~200mg
• 16oz can Bang Energy ~300mg
• 1oz 70-85% Dark Chocolate ~23mg

Sinan is a Registered Dietitian by practice with a master’s in Applied Clinical Nutrition from New York Chiropractic College and a second master’s in Professional Studies in Nutrition from Penn State University.

Regardless of the client, his biggest priority is keeping a smile on their face, throughout their entire journey. He believes 'that a smile goes far beyond just in-between the ears and rather strongly impacts how individuals’ function, think, behave, and impact those around them.'

After recording this episode on Cultural Cuisine, we can attest that his personal goal to make others just as passionate about what they buy, eat, and put in their body, as he is, is certainly coming to fruition!

This is why we brought in Registered Dietitian, Kristie Messerli, who is a Diabetes Educator and expert on blood sugar management.

Her biggest advice for regulating blood sugar ---

1. MOVE YOUR BODY; start by adding 15-minutes/day to your current regimen
2. INSTEAD OF CONSTANTLY EATING LESS, THINK 'WHAT CAN I ADD TO MY MEAL'; aim for all 3 macronutrients and fiber

What's neat about this advice is that its applicable to EVERY BODY to improve their overall health!  

Take a listen for even more advice on how and why you should regulate your blood sugar.

He is the mastermind behind YouTube Channel; AHealthcareZ - a hub to learn about Healthcare Costs, Health Insurance, Prescription Costs, PBMs, Hospital/Physician Finance and More.

In our 'Truth About Sugar' episode, Dr. Bricker goes into more detail around his youtube episode; Robert Lustig's "Hacking of the American Mind." 

As he states, "the constant stimulation of dopamine in our brains has increased obesity, metabolic syndrome, cancer, cardiovascular disease, diabetes and depression."  This is why we have invited him to speak about sugars effect on us physiologically and psychologically.

What this tells us - we can't address health, without addressing nutrition! 

That's why we asked the God-Father of Flexible Dieting, President/Founder of The Diet Doc, our friend, Dr. Joe Klemczewski, PhD, to answer for us ---

"It's eating the foods you want, in the amounts you need."

Ready to see how Flexible Dieting can improve your diet and body composition?  Apply for coaching here.

-------------------------------------------

Mentioned in this episode - The 80/20 Rule episode

Cory Ruth is a Registered Dietitian Nutritionist and women's health expert. Cory is the founder and principal of The Women's Dietitian and Instagram account @thewomensdietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, PCOS, fertility, and weight management. She specializes in Polycystic Ovary Syndrome and nutrition therapy for infertility and assisted reproductive technology. Cory is also the creator of the successful online programs Get Pregnant with PCOS and The PCOS Boss Academy- It is through these programs that she is able to help countless women on their journeys to weight loss and fertility with PCOS. Recently, Cory has launched a PCOS supplement and protein powder line called Vita-PCOS to further support women with PCOS symptom management.

We've invited the ladies of The Mint Prjct to speak on a very special topic this Mother's Day; pre/post-natal training.

Their mission is not just to teach expecting mama's how to work out safely but to educate other fitness professionals to be well versed on the subject.

Take a listen for some sound advice from FIVE mama's on movement during the Pregnancy & the 4th Trimester then head to their website to download their Movement Modification Guide.  Coach Meredith is currently applying their movement modifications, as we speak, with her first pregnancy!

Eager to begin your journey towards wellness? Sign-up for our coaching program here.

Just a few of the topics we cover with West Virginia's Diet Doc Clinician, Tiffany Staggs.

Eager to begin your journey towards wellness? Sign-up for our coaching program here.

We asked Personal Trainer, Jeff Warrington, of The Wapak Athletic Club, back to the mic to continue to tell you how it is.

Starbucks lovers… you may feel personally attacked but listen up - 

1. Why your New Years Resolutions have already worn off.
2. Stop with the time and money excuses.
3. Exercise and eating well isn’t just about the aesthetic outcome, it ripples over into the rest of your life.
4. IRL workouts/nutrition vs. instagram workouts/nutrition

Did this episode resonate with you but not sure where to start?  Send us a message to discuss... or just rip the bandaid and SIGN-UP for 1:1 nutrition coaching!

Anytime Fitness Kannapolis, NC Fitness Director, Cody Howe, discusses the benefit of programming within your workouts to shift you from simply exercising, to training.  He believes drawing the inner athlete out of each of his clients through safe and effective programming is possible!

"What exercise does for a lot of people is that it teaches them to push themselves beyond what they can normally do which can translate to life when things get hard." -Cody Howe, cody.howe@anytimefitness.com

Over her 18-year career, Heather Smith Harvey has focused on clinical education to improve patient outcomes.  So, if she says stronger people are harder to kill, we trust her!

As the owner of Versatile Physical Therapy, a mobile clinic on wheels, she not only provides convenience [of bringing physical therapy to you] but an elevated quality of care.  She is breaking the mold of getting physical therapy patients "well enough" by educating them in movement, nutrition, sleep hygiene and active lifestyle practices. 

We are excited to announce that Versatile Physical Therapy is now an affiliate of The Diet Doc Movement!  We are honored to play a part in the rehabilitation, rejuvenation, recovery, and enhancement in the quality of her patients body's and lives.

Laurin Conlin ---

1. How do we know her? We met Laurin at Dr. Joe Klemczewski Apex Coaching weekend.
2. Who is she? Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF.
3. Her approach to success? Prioritizing her priorities.

We dive into topics such as bodyweight settling points, coaching beyond food and exercise, the difference between macro calculators vs. nutrition coaches, "flexible restraint," tracking macros, body intelligence - and that's just the beginning.  Press play for the rest!

"I want everybody’s average behavioral patterns to be so so good that if they do have something happening in the near future, that all they have to do is dial in their skill set a little more intensely to tighten themselves up to feel even more confident when that event occurs." -Aram Grigorian

Aram shares easily digestible snippets of nutrition & exercise science on his instagram account, 4weeks2thebeach, in a way that makes you think... why the hell wouldn't I want to live, eat and perform my best?

Give him a follow then take a listen to get to know the man behind the words.

We asked Personal Trainer, Jeff Warrington, of The Wapak Athletic Club to discuss the top 10 Lies You Need to Stop Telling Yourself:

1. It's not your fault - take ownership and stop playing the blame game
2. Putting a bandaid on a shitty lifestyle is going to fix it
3. Pills, shakes, wraps helped me lose weight - no, a calorie deficit did
4. *It* worked before
5. I'm Keto - if you're only "eating keto" during the week [also, if you don't know your macro split] you likely aren't keto, you've just stopped eating processed carbs
6. You need to continue to draw calories/macros down to see results - you need to adhere, for a sustained amount of time, to actually hitting said calories/macros
7. Faster results are better results
8. You're too busy - actually you're not making the time
9. You can out exercise a poor diet
10. Your weight has anything to do with your worth

Did this episode resonate with you but not sure where to start?  Send us a message to discuss... or just rip the bandaid and SIGN-UP for 1:1 nutrition coaching!

Join The Movement

We brought in Andrew and Jessica Kose to discuss how to navigate dieting, and competing, with your spouse.

The biggest takeaway?  Communication.  As in any relationship (romantic, coaching, self, parenting), communication is key!

Take a listen to hear how having the support of, or being the support to, your partner can help facilitate long term dieting success.

Oh and the second takeaway... a good sense of humor!  Make sure to give them a follow on instagram to continue to laugh and learn about Flexible Dieting!

We invited West Virginia's Diet Doc Nutrition Consultant (and future Diet Doc Fit Lab Coach), Tiffany Staggs (tiff@thedietdoc.com), to explain how to track all the licks, sips and nibbles.  Although she is a chemist, her true passion is changing lives.  She encourages her clients to make healthy changes via the "minimum effective dose" towards their health and body composition goals.  Tracking macros has served her clients well, so if that process seems to come to a halt, she explores the application of tracking.  Take a listen to learn how to fine tune the skill of macro tracking.

If you've found yourself in a yo-yo cycle of lose 2lbs, gain 2lbs, lose 3lbs, gain 3lbs, lose 5lbs, gain 5lbs... then this is the episode for you!  We take a look at how you can optimize tapping into body fat stores through the concept of Metabolic Positioning with the founder of The Diet Doc, Dr. Joe Klemczewski, PhD.

The first thing your body will use for energy is carbs in the following order:

1- Blood sugar (sugar in your blood from the food you consume)

2- Carbohydrate stored (glycogen) in your liver

3- Carbohydrate stored (glycogen) in your muscle (used primarily when you exercise)

4- Body fat

As that blood sugar declines, your body will then tap into any stored carbs from your liver (or muscles when exercising).  When you are in a fat loss phase, you're not storing much when you do eat, so #2 and #3 are virtually depleted.  In that case, your body will then tap into body fat to be used for energy.  When you eat again, you go back to #1.  

The longer you go between meals, the more fat you can burn.  However, go too long and you risk overeating!  When you consume a higher amount of food, you may see your bodyweight increase a couple of pounds. That is because you stored carbs (glycogen) in your liver, and with every gram of carbohydrate you store, you store 3x that in water weight. This is not a bad thing!  Your body is just doing what bodies do! 

During a fat loss phase, your bodyweight will likely take a few days to come back down to where it was before the meal which then positions you to continue to burn through body fat.

If you are in the process of reverse dieting towards maintenance, you will likely find the scale jumping in the beginning as we are gradually, and purposefully, refilling glycogen stores... which again, yields water retention (not body fat).  When eating at a maintenance level of calories, refilling storages is a good thing and it's why you will experience more energy than when it a calorie deficit.

So, it's no surprise we joined forces with fellow 'Meathead Hippie', Rebecca Manger, the owner of one of our TDDM affiliate gyms, The Wapak Athletic Club.  She's watched her fitness philosophy evolve over her 20 year career in the industry to incorporate not just muscles... but mindfulness!

In this episode we chat about how change needs to start in the mental body before it makes its way to the physical body.

These are a few reasons why we have invited RN and [future] Nutritional Therapy Practitioner, Kelly Wright, to today's episode!  As a Health Mindset Coach she's got great insight into how a shift in mindset around tracking can actually improve your relationship with food.

Give Kelly a follow on instagram to keep learning and developing your relationship around tracking macros.

In Part 1 we talked about WHY one would increase calories and in Part 2 we discussed HOW to increase calories.

We find this is often when the coaching stops. We feel like this is when the coaching is just beginning! 

At The Diet Doc Movement, we don't only work with individuals looking to lose body fat.  Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- so in our final episode of our Reverse Dieting series we dive in to just that!

Interested with working with us? August enrollment is OPEN!  You'll get private weekly coaching based on your goals and needs using the science behind nutrition and the psychology behind dieting to support your custom nutrition program!

At The Diet Doc Movement, we don't only work with individuals looking to lose body fat.  Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com

At The Diet Doc Movement, we don't only work with individuals looking to lose body fat.  Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com

We've asked etiquette coach and Positively Proper blogger, Alexandra Bitonti, to help us navigate the comments, compliments, and critics while dieting.

Lasting change doesn't happen overnight.  Being perfect isn't sustainable.  Take it from one of our favorite wellness professionals, Jordan Syatt...

"I'd rather you hit your nutrition 80% than 100% because at 80% you can enjoy yourself without obsessing over every damn calorie. Your progress will be slower.  But it will also be more sustainable & enjoyable.  Being 100% on point with your nutrition isn't perfect.  It's prison."

Take a listen to this episode if you're tired of chasing perfection.

Take a listen to this episode if you're tired of falling off the bandwagon.

Take a listen to this episode if you're ready to find a permanent solution.

We'll give you a hint of what that solution is now.... CONSISTENCY.

bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.'

If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details.

If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.

bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.'

If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details.

If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.

Alexa and Meredith of The Diet Doc Movement dive in to their top six markers to measure their clients progress!  

1. Body Composition Analysis (Evolt, InBody, Accunique - bioelectric impedance scans)

2. Girth Measurements (shoulders, chest, waist, abs, hips, glutes, thighs, arms)

3. Progress Photos (front/side/back)

1. Mindset (around the process, around food, around your Self)

2. Improvements each week (consistency over perfection)

3. Energy (level) and Energy (intake)

Listen to the end to hear their personal favorite progress markers to measure their own wellness success!

Welcome to episode three of our of Disordered Eating podcast series.  Episodes 1 and 2 explore clinical eating disorders. Today, we explore disordered eating as a whole with The Diet Doc’s Health Psychologist, Dr. Kori Propst.

If you are looking to improve your relationship with food, reach out to us.  We base our consulting services not only the science of nutrition but also the psychology of dieting.

And if you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.

Welcome to episode two of our three part series on Disordered Eating.  We have invited The Diet Doc’s Vice President and Health Psychologist, Dr. Kori Propst, in to these conversations.   She eloquently broached the topics anorexia and bulimia in our first episode. Today she explores a very prevalent eating behavior, yet not often talked about, binge eating disorder.

If you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.

Welcome to episode one of our three part series on Disordered Eating. We have invited The Diet Doc’s Vice President and Health Psychologist, Dr. Kori Propst, in to these conversations. She eloquently broaches the topic on clinical eating disorders such as anorexia, bulimia, binge eating and disordered eating behaviors.

If you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.

Our guest expert, Esther Goldsmith, is a Sports Scientist with Orreco Sports Science & Data Company.  She represents the female athlete branch, FitrWoman.  This revolutionary app has made it accessible for all women to not only understand and track the physiology of our body's but how we can optimize our menstrual cycle with nutrition and exercise! 

Esther Goldsmith, Sports Scientist  |  esther.goldsmith@orreco.com  |  FitrWoman

In this episode we dive in to What is it?  Benefits?  Drawbacks?  Takeaways to apply to Flexible Dieting? of the following diets with the president of The Diet Doc and founder of Flexible Dieting, Dr. Joe Klemczewski.

• Vegetarian
• Ketogenic
• Paleo
• Intermittent Fasting
• Pills, Wraps, Shakes, Bars