Conquer Your Weight

Sarah Stombaugh, MD
  • 4.9 (49)
  • Health & Fitness
  • Updated Weekly

Learn to understand your mind and body so you can achieve long term weight loss. For more information, please visit my website: www.sarahstombaughmd.com

  1. 4d ago

    Episode #184: [Psychology of Weight Loss Mini-Series] All or Nothing Thinking

    Have you ever felt like one unhealthy meal, a missed workout, or a number on the scale completely derailed your weight loss journey? In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores the common trap of all-or-nothing thinking and explains why this mindset keeps so many people stuck. Instead of viewing your choices as either perfect or failures, you'll learn how to embrace consistency, flexibility, and progress as the true keys to lasting success. Dr. Stombaugh discusses how all-or-nothing thinking shows up in everyday life, from overeating after a single indulgence to giving up on healthy habits after missing one workout or seeing the scale go up. She explains why our brains naturally fall into this pattern, how perfectionism and years of dieting reinforce it, and why sustainable weight loss requires a completely different approach. Most importantly, you'll walk away with practical strategies to recognize and overcome all-or-nothing thinking. Learn how to shift your focus to your next healthy choice, build resilience after setbacks, and stop letting one decision define your entire journey. If you're ready to replace perfection with consistency and finally make peace with the ups and downs of weight loss, this episode will give you the mindset tools to help you succeed for the long term. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  2. 4d ago

    Episode #185: [Psychology of Weight Loss Mini-Series] Emotional Eating

    Emotional eating is something almost everyone experiences at some point, but it can become a major obstacle when you're trying to lose weight or build healthier habits. In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores why we often reach for food when we're feeling stressed, overwhelmed, lonely, bored, or even happy. You'll learn why emotional eating is not a sign of weakness or a lack of willpower, but rather a learned coping strategy that can be understood and changed with practice. Dr. Stombaugh explains the difference between physical hunger and emotional hunger, including the clues that can help you recognize what your body is truly asking for. She also discusses why food provides temporary comfort by activating the brain's reward system, while leaving the underlying emotion unresolved. By learning to pause and identify what you really need in the moment, you can begin to respond with greater awareness instead of falling into automatic habits. Most importantly, this episode offers practical tools to help you build a healthier relationship with food and your emotions. Dr. Stombaugh shares strategies for expanding your coping toolbox, responding to setbacks with curiosity instead of guilt, and making intentional choices that support your long-term health. If emotional eating has ever left you feeling frustrated or stuck, this episode will help you better understand the pattern and give you hope that lasting change is possible. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  3. 4d ago

    Episode #186: [Psychology of Weight Loss Mini-Series] Food Noise

    Do you ever feel like food is constantly on your mind? In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explains what people mean when they talk about "food noise" and why it is much more than simply thinking about your next meal. You'll learn how persistent thoughts about food can affect your daily life, why they happen, and why so many people feel relieved when those thoughts finally become quieter. Dr. Stombaugh explores the many factors that contribute to food noise, including hormones, dieting history, highly processed foods, habits, stress, and emotions. She also discusses why GLP-1 medications have helped so many people experience a reduction in food noise, while emphasizing that medication is only one of several tools that can support a healthier relationship with food. Whether you're taking a weight loss medication or not, this episode offers practical strategies to help reduce food noise and make eating feel less overwhelming. Dr. Stombaugh shares ways to improve satiety, reduce unnecessary food thoughts, and build habits that support long-term health. If you've ever wondered why food seems to occupy so much of your mental energy, this episode will help you better understand the biology behind it and remind you that you are not alone. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  4. 4d ago

    Episode #187: [Psychology of Weight Loss Mini-Series] The Secret to Keeping Weight Off

    Many people believe that reaching their goal weight is the finish line, but lasting success is about much more than a number on the scale. In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores the powerful concept of identity shift and explains why becoming the person who keeps the weight off is one of the most important parts of a successful weight loss journey. You'll learn why temporary diets often lead to temporary results and how lasting change comes from building habits that become part of who you are. Dr. Stombaugh discusses the difference between focusing on outcomes, building healthy habits, and developing a new identity. Through practical examples, she explains how small, consistent choices help shape the person you're becoming, whether that means planning meals ahead of time, moving your body regularly, or recovering quickly after setbacks instead of giving up. Every healthy decision is another step toward creating a lifestyle that feels natural rather than forced. Most importantly, this episode will help you shift your mindset from chasing a goal to becoming the person you want to be. Dr. Stombaugh shares practical strategies for making decisions through the lens of your future self and reminds you that consistency, not perfection, is what leads to lifelong success. If you're ready to stop starting over and begin building habits that last, this episode will help you create an identity that supports your health for years to come. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  5. 4d ago

    Episode #188: Regretting Your GLP Journey? Here's What You Need to Know

    Have you ever wondered, “Do I regret taking a GLP-1 medication?” Regret can show up for many different reasons, and sometimes it has less to do with the medication itself and more to do with the experience surrounding it. Maybe you didn't receive the medical support you needed, you're questioning the source or quality of the medication you used, you experienced changes in your body that you weren't prepared for, or you simply didn't understand what treatment might look like long-term. In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores the different ways regret can show up after using a GLP-1 medication. We’ll talk about concerns around questionable or poorly sourced medications, inadequate medical supervision, muscle loss and other changes that can accompany significant weight loss, and the difficult experience of stopping medication and regaining weight. We'll also discuss why understanding obesity as a chronic disease, and having a plan for maintenance before starting treatment, can make such an important difference. If you've had a difficult experience with a GLP-1 medication, regret doesn't have to be the end of the story. Taking time to identify exactly what you wish had been different can help you make more informed decisions moving forward. Whether that means staying off medication, reconsidering treatment with better support, focusing on nutrition and muscle preservation, or developing a different long-term strategy, you can use what you've learned to decide what makes the most sense for you now. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  6. 4d ago

    Episode #189: Afraid to Start a GLP? Listen to This Episode First!

    Starting a weight loss medication can bring up a surprising amount of fear. Even after you've talked with your doctor, gotten a prescription, and decided you're ready to move forward, it's common to suddenly wonder: What if I have terrible side effects? What if I become dependent on it? What will other people think? What if it doesn't even work? In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores some of the most common fears people experience before starting a weight loss medication. We'll talk about concerns around side effects and long-term treatment, the stigma of using medication for weight loss, fear of failure or weight regain, and the belief that needing medication somehow means you haven't tried hard enough. We'll also discuss how scary stories online can shape our perception of risk and why having accurate information and appropriate medical support matters. The goal isn't to convince you that medication is the right choice. Instead, it's to help you separate informed caution from fear, misinformation, and stigma. You don't have to feel completely fearless before moving forward. By understanding what you're actually afraid of, asking the right questions, and weighing the risks and benefits for your individual situation, you can make a thoughtful and informed decision about what is right for you. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  7. 4d ago

    Episode #183: [Psychology of Weight Loss Mini-Series] Finding Your Motivation

    What keeps you going when weight loss gets hard? In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explores one of the most important drivers of long term success: your underlying "why." While motivation naturally comes and goes, having a deeper purpose can help you continue making healthy choices even on the days when you don't feel inspired. Dr. Stombaugh explains why relying on willpower alone is not enough and how connecting your weight loss journey to your values can create lasting change. If you've ever struggled to stay consistent, this episode will help you uncover the motivation that truly matters. Dr. Stombaugh shares practical exercises to help you identify your personal "why," whether it is having more energy, improving your health, being present for your family, or living the life you envision for yourself. She also discusses why surface level goals like a number on the scale often lose their power over time, while identity and purpose continue to grow stronger. Most importantly, you'll learn what to do when motivation inevitably fades. Dr. Stombaugh offers simple strategies to reconnect with your purpose, celebrate progress beyond the scale, and take small actions that build momentum even during discouraging seasons. Whether you are just beginning your weight loss journey or working to maintain your success, this episode will help you refocus on the reasons that matter most and remind you that lasting change starts with knowing why you are doing it in the first place. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

  8. 4d ago

    Episode #182: Exercise Won't Make Up for a Bad Diet

    Regular exercise is one of the best things you can do for your health, but if your goal is weight loss, you may be surprised to learn that you simply cannot out-exercise a poor diet. In this episode of Conquer Your Weight, Dr. Sarah Stombaugh explains why exercise burns fewer calories than most people realize and why it's remarkably easy to consume those calories back with just a snack or meal. You'll also hear real-world examples of how many calories are burned during common activities like walking, running, cycling, strength training, and swimming, putting the numbers into perspective. Dr. Sarah Stombaugh also discusses an often-overlooked challenge: exercise can increase your appetite. Learn how physical activity influences hunger hormones, why many people unintentionally eat more after a workout, and how our brains often convince us that we've "earned" extra calories. She also explains why fitness trackers and calorie estimates can sometimes overestimate calories burned, making it even harder to create the calorie deficit needed for weight loss. Most importantly, this episode highlights why exercise is still one of the most valuable investments you can make in your health. While nutrition is the primary driver of weight loss, exercise plays a critical role in preserving muscle, improving metabolic health, supporting long-term weight maintenance, and helping you feel your best. If you've been frustrated that your hard work at the gym isn't showing up on the scale, this episode will help you understand why and give you a more effective strategy for lasting success. Ready to get started on your weight loss journey? We’re now enrolling patients for in-person visits in Charlottesville, Virginia and for telemedicine throughout the states of Illinois, Tennessee, and Virginia. Learn more and get started today at https://www.sarahstombaughmd.com If you’re looking for support during your GLP journey, check out The GLP Guide. This on-demand video program will give you answers to the questions you have! Get started today at https://www.sarahstombaughmd.com/glp

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4.9
out of 5
49 Ratings

About

Learn to understand your mind and body so you can achieve long term weight loss. For more information, please visit my website: www.sarahstombaughmd.com

Information

  • Creator
    Sarah Stombaugh, MD
  • Years Active
    2022 - 2026
  • Episodes
    189
  • Rating
    Clean
  • Copyright
    © 2026 Conquer Your Weight
  • Show Website
    Conquer Your Weight

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