Modern Metabolic Health with Dr. Lindsay Ogle, MD

5 Things To Know BEFORE Starting A Weight Loss Journey

• Lindsay Ogle, MD • Episode 9

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We break down the core principles of sustainable weight management, from why personalization outperforms one-size-fits-all advice to the simple nutrition habits that consistently move the needle: fewer ultra-processed foods, more protein and fiber, plenty of vegetables, and enough water to support appetite and energy.

We also tackle a big misconception: exercise is priceless for health and weight maintenance, but it’s not a reliable weight-loss lever by itself. You’ll hear how daily movement protects muscle, supports insulin sensitivity, boosts mood and sleep, and why many long-term maintainers average about an hour of activity—often just walking. Expect a candid look at plateaus and set points too. Progress isn’t linear, and the body needs time to adapt; we share how to stay steady, make small adjustments, and measure wins beyond the scale.

Mindset matters as much as macros. Harsh self-criticism rarely creates change, but compassionate accountability does. We share language shifts that reduce all-or-nothing thinking and help you bounce back after lapses, plus the value of surrounding yourself with support and, when appropriate, partnering with an obesity medicine clinician for safe, effective care. Above all, health comes first—never trade well-being for a smaller size. If you’re ready to simplify, personalize, and commit to what you can do for years, this conversation will help you map a path that lasts.

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Dr. Lindsay Ogle:

Welcome to the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, Board Certified Family Medicine and Obesity Medicine Physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatment. Please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you. We are all unique humans. We have our own biology, we have our own lives and schedules, we have our own preferences and culture and traditions. We like different foods, we have different goals in our lives and with our health. And so it there really is not one diet, one exercise routine, one medication that is going to work for everybody. And if somebody tells you that's the case, that's a really big red flag that they are not, they are not trustworthy because they're probably telling you what worked for them or what worked for their friend or their family member, and they think that's gonna work for you and for everybody else, but trust me that that is not the case. I have worked with hundreds of patients on weight management, and no patient is on the same is eating the same thing, it's on the same medications or the same exercise regimen. And if they get started on the same thing, then most of them are not going to continue that. So you really have to pick something that is suited, that is best suited for you. And this is when working with somebody who understands that, an obesity medicine specialist, a health coach, a trainer who is working directly with you to create a plan that you are on board with and that you are willing to follow through with is going to be really, really key rather than just using a template that you get off of the internet or that somebody on social media told you is the best way to lose weight. And specifically for diets, they can be really heated, especially online. People are really passionate about the diet that has worked well for them, and they and I think it's coming from a good place. They're wanting to help other people, they're wanting to improve your health. But what really happens is that it creates a lot of confusion. But what we do notice, and I will say about all of these diets is that there are people who are successful on vegan diets, on vegetarian diets, on keto, on high protein, low carb, on high fat low carb, on intermittent fasting, on whole 30, on paleo, on meal replacements. There are lots of different diets out there. Mediterranean, the Dash diet. We see success on any diet. And the biggest thing is that it is something that again that you can do long term and that fits into your lifestyle. So this is when just being really honest with yourself about your preferences, um, about if it fits into your daily routine, is this something that you can do long term is super important. But what all of these successful diets have in common is that they tend to have lower amounts of processed foods, they focus on whole foods, lots of vegetables. They're typically higher in protein and higher in fiber. So if you follow these general principles, less processed foods, less added sugars, more vegetables, more protein, lots of water, then you're going to be successful. And that kind of um bridges to weight principle number two. And that's when you choose something or a plan to lose weight, you are going to have to choose something that you are willing to do long term. So we know from observing thousands of patients over time that whatever you do to lose weight, you're going to have to continue to do that to maintain that weight loss. So ignore the fad diets. If there is something that you know is promising five pounds in one week, and you can do that, you can do that diet, and you may lose five pounds that week, but it is likely that that diet is not sustainable long term. It's not something that is either healthy or that you're willing to continue for the rest of your life. And so really take that into account because it can be really disheartening to go all in on this diet that promises a vast weight loss, but you aren't able to sustain it long term, nor do you want to, and then you gain the weight back. So really take that into account when you're choosing a plan for weight loss. Really think about your big picture goals. What is your life gonna look like six months down the line, one year down the line, five years, ten years? Are you gonna be able to maintain this or a some a similar version of it? If you if the answer is no, it's probably not a good diet for you right now. I would reassess and think bigger picture for sustainable weight loss. Principle number three is that exercise is for health and it is for weight maintenance. Exercise is not effective at weight loss. It is extremely difficult to exercise enough to offset a bad diet. There's that common saying you can't outrun a bad diet, and it's been proven true. It takes a lot of time and energy to burn a considerable amount of calories. Exercise is where you are able to build up your muscle mass, improve your body composition, improve your strength and flexibility, it can improve your cardiovascular health, improve sleep, it can help with mental health and improve your mood. It has so many benefits, but it is very unlikely to be the reason that you lose weight. Now, it can sound strange coming from a family and obesity medicine physician to not recommend exercise for weight loss. And the truth is, I don't recommend exercise for weight loss, but I do recommend exercise for health, and I recommend exercise for weight management. Studies have shown that the patients who are able to lose a significant amount of weight and maintain that weight loss over time exercise on average of an hour a day. And most of these people are walking during that time, but you can do any exercise that you enjoy. You will hit plateaus, and this is normal. It's important to acknowledge that now so you don't get discouraged when this happens, and it's okay, it does not mean that anything has gone wrong, you're not doing anything wrong, your body is working the way that it's supposed to. We talked about a weight set point before, and this is your body adjusting to a new weight set point, and it may be some time where you're going to be at this new weight and this new plateau before you get further down to your goals. It can be really discouraging, and you can think that this means that you should stop. It does not mean stop. You should keep going, you're doing great. Just remember, you have made such improvements in your health so far. Don't stop now. Keep going, even if you maintain where you are at this plateau, you are doing so much for your health, and your future self is really going to thank you for that. And number six, love yourself now. Love your body now. Most people think that in order to change, they need to be hard on themselves. But that is not the case. This is probably what you've done for most of your life. When you haven't reached your goal, when you're not where you want to be, it's really easy to beat yourself up and put yourself down. And you think that maybe if you're mean enough to yourself, then finally you're going to change. But I promise you that's not the case. When you are able to look at yourself and love yourself and say, I want the best for you, and I'm going to do these things that I know are healthy for you, and I know are gonna help you, then that is when things change. You can think about if you were to look at yourself when you were five years old, how would you talk to yourself then? Would you put that person down? Would you put that version of yourself down because they weren't at their goal yet? No, you encourage them, you love them, you tell them to keep going, to keep trying, and that you will have their back no matter what. And that is how you need to talk to yourself now to truly get to the healthy place that you want to be at. I really, really believe in this. And if this is something that you're needing help with, this is when you can talk with a mental health professional, a therapist, a counselor, or a coach. Surround yourself with positive people. It can really, really make the difference. And last, I want to say you never want to sacrifice your health for a smaller body. It is not worth it. Health is the goal. You want to live a life where you're able to do the things that you want to do, to participate in the activities that you want to participate in, to travel, to be with your family and friends, to create the to accomplish the goals that you set out to accomplish. You're not going to be able to do that if you restrict so much you don't have the energy to. If you are taking supplements or medications without the guidance of a of a health professional, you run the risk of doing harm and shortening your life. And for what? To fit in a smaller size pair of jeans. I am never going to recommend a specific weight for a patient. I don't know what their best weight is. We are not going to sacrifice everything else in our lives to reach a weight on a scale. That doesn't make any sense. I know that ended on a heavy note. But the truth is, I know a lot of you are struggling and are battling against yourself. And the way to safe, effective, and lasting weight loss is to approach it with love and compassion and with a long-term goal of health. And you can do that with the guidance of a healthcare professional who really has an understanding of obesity management and the interplay between what's happening in the body, what's happening in the mind, and combining those things to create a plan that will be sustainable and effective for you. Thank you for listening and learning how you can improve your metabolic health in this modern world. If you found this information helpful, please share with a friend, family member, or colleague. We need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a review. This will help others find the podcast so they may also improve their metabolic health. I look forward to our conversation next week.