Summer has a way of throwing structure out the window. The longer days, vacations, kids out of school, and spontaneous social events can quickly derail your weight management habits, leaving you completely off track and frustrated by August.

But what if this summer could be different? What if you could enjoy all the freedom and fun of the season while maintaining your healthy habits? The key lies in establishing intentional routines and rituals that anchor you during these months of unpredictability.

Join Holly and Jim as they explore how to create summer-specific routines and rituals that add stability without sacrificing enjoyment. You'll discover practical strategies that make weight management feel effortless, more natural, and enjoyable during the most carefree season of the year.

• The difference between routines and rituals (and why rituals have more power)
• Why summer specifically disrupts weight management efforts more than other seasons
• How to design flexible routines with summer's unpredictability
• 10 specific summer routines and rituals you can implement immediately
• Why "decision fatigue" sabotages your evening choices (and how routines eliminate this problem)
• The concept of "non-negotiables" that can keep you anchored during vacation
• How to create different routine sets for weekdays vs. weekends and home vs. travel
• The simple mindset shift that transforms summer weight management from restriction to opportunity

Are you on GLP-1 weight loss medications but struggling with side effects or nutrition concerns? Many people find that while these medications help shed pounds, they also create new challenges—from reduced appetite to difficulty enjoying foods you once loved.

Join Holly and Jim as they interview nutrition expert Joan Salge-Blake, a registered dietitian, Boston University professor, and host of the popular "Spot On!" podcast. In this episode, they explore how these game-changing medications alter your relationship with food and what you can do to stay healthy while losing weight. Joan shares practical nutrition strategies that complement these medications and explains why working with a dietitian might be the secret weapon for long-term success.

Whether you're taking GLP-1 medications, considering them, or simply interested in the latest developments in weight management, this episode delivers actionable insights on maximizing benefits while minimizing side effects.

• Why GLP-1 medications are considered "game changers" for weight loss
• The unexpected reason many people stop taking these medications
• How to make "every bite count" when your appetite is dramatically reduced
• Why protein timing throughout the day matter more than the total amount
• The clever nutrition hack for getting vegetables when raw veggies "make you gag"
• How happiness from initial weight loss creates a window for lasting lifestyle changes
• Why Joan believes physicians should write "two prescriptions" for every GLP-1 patient
• A surprising misconception about shopping the "periphery" of the supermarket
• Creative solutions for maintaining muscle mass while losing weight
• The truth about whether you need supplements when eating less

• eatright.org - Find a registered dietitian nutritionist near you
• Spot On! podcast - Hosted by Joan Salge-Blake

Ever wonder if your evening glass of wine is sabotaging your weight loss? The relationship between alcohol and weight management is more complex than you might think. Many of us assume alcohol is the enemy of weight loss, but the science reveals some surprising findings.

Join Holly and Jim as they tackle the often-asked question: "Can I drink alcohol and still lose weight?" They dive into the research and discover that the connection between moderate alcohol consumption and weight is more nuanced than expected. Whether you enjoy an occasional drink or regularly unwind with alcohol, this episode will help you make informed decisions about your drinking habits while pursuing your weight goals.

• Why alcohol theoretically should promote weight gain (but research doesn't always support this)
• How many calories are in different alcoholic beverages, and what counts as "moderate" drinking
• The way alcohol temporarily turns off fat burning in your body
• Why the relationship between alcohol and weight differs for individuals in weight loss versus maintenance
• How alcohol affects your appetite, food choices, and decision-making around meals
• The connection between alcohol consumption and sleep quality that might impact your weight
• Whether you can safely drink while taking GLP-1 medications
• Holly and Jim's approaches to alcohol in their own lives