Smart Weight Loss Coaching | Nutrition, Mindset and Fitness Tips for Women Who Want To Level Up Their Health, Wellness and Lo

Lisa Oldson, MD | Weight Loss Coach
  • 5.0 (23)
  • Nutrition
  • Updated Weekly

Are you looking for a SMART and sustainable approach to weight loss? One that rejects restrictive diet plans, self-blame and punishing protocols? Whether you’re taking weight loss medication, or working on weight loss through lifestyle modification alone, you’re in the right place! This show discusses how to lose weight and live healthier, longer by addressing nutrition, mindset, stress, sleep, healthy habit formation, medications, and all the latest weight-related science.  Your host, Lisa Oldson, MD is a board certified physician and a certified life & weight loss coach. She helps women reach and maintain their healthy weight by sharing the latest science and closing the door on unhelpful nutrition and fitness concepts. You will NEVER hear her utter the phrase, “Just eat less and move more.”  Most people know what they “should” do to lose weight and improve our health, but there’s something that blocks us from our goals. Each week, Dr. Lisa delivers fresh insights and effective techniques for shedding pounds. By incorporating mindset work, behavioral change and medical science, Dr. Lisa shares the SMART way to achieve & maintain weight loss. SMART weight loss focuses on health, wellness, quality of life and longevity.  Tune in for answers to questions like: -How do I lose weight AND keep it off? -What are the best foods for weight loss? -What are the best exercises for weight loss and fitness? -What’s the most successful medication for weight loss? -And should I consider taking weight loss medication? -Why am I not losing weight? -How do I maintain weight loss? -Is it possible to lose weight if I have Binge Eating Disorder? -How can I live healthier longer and increase my healthspan? -How do I create balance to increase my sense of wellness? Learn more about working with Dr. Lisa at www.SmartWeightLossCoaching.com.   

  1. 2d ago

    160. Why Exercise Won't Help You Lose Weight (But Is the Secret to Keeping It Off)

    If you've ever ground away on a treadmill and wondered why the scale won't budge, this episode is for you. Lisa Oldson, MD breaks down one of the most persistent myths in weight loss culture: that exercise is the key to getting thinner. Decades of research say otherwise, and understanding why is one of the most liberating things you can do for your relationship with movement. In this episode you'll learn why exercise triggers metabolic compensation (your body is smarter than any fitness tracker), what Herman Pontzer's landmark research on the Hadza people of Tanzania revealed about calorie burn and physical activity, and why even marathon training rarely produces significant weight loss. You'll also learn why exercise IS one of the most powerful predictors of long-term weight maintenance once the weight is lost, and why that distinction matters enormously. Dr. Lisa also covers the surprisingly robust evidence linking regular movement to depression, anxiety, and stress relief. This includes research showing that exercise can be as effective as antidepressants and therapy for some people. She also walks through the behavioral science of actually building a habit that sticks, covering the Stages of Change, Self-Determination Theory, identity-based habits, and why motivation is the wrong thing to chase. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    24 min

  2. Jun 5

    159. Keep It Simple: New Research Shows Why Food Repetition Is A Proven Weight Loss Strategy

    Could eating the same foods more often actually help you lose more weight? In this episode, Lisa Oldson, MD digs into the surprising science behind dietary simplicity, and why reducing the variety of what you eat may be one of the most underrated weight loss strategies out there. Dr. Lisa covers a brand-new 2026 study from the American Psychological Association showing that people who ate repetitive meals lost significantly more weight than those who constantly varied their food choices. She also explains the biology of sensory-specific satiety, the built-in appetite mechanism that food companies exploit to keep you eating more, and shares data from the National Weight Control Registry on how the most successful long-term weight losers actually eat. Plus: a counterintuitive finding about weekend food tracking that may completely change how you approach your weekend meals. You'll walk away with 5 practical tips for simplifying your meals, building a personal dinner rotation, and using food routines to reduce decision fatigue, so healthy eating starts to feel automatic instead of exhausting. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    19 min

  3. May 29

    158. PCOS Renamed PMOS: Insulin Resistance, Heart Health, Weight Loss, and What's New in Women's Metabolic Care

    Polycystic ovarian syndrome (PCOS), one of the most common hormonal conditions in women, just got a new, more accurate name: polyendocrine metabolic ovarian syndrome, or PMOS. In this episode, Lisa Oldson, MD breaks down what drove this historic rename, what the new name reveals about the condition's actual impact on insulin resistance, cardiovascular risk, and weight, and what's changed in how PMOS is diagnosed.  If you've ever been diagnosed with PCOS, struggled with insulin resistance, weight gain, or hormonal issues, this episode is essential listening. Discover what the new name means, how the diagnosis is evolving, and why PMOS deserves attention well beyond the reproductive years. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    16 min

  4. May 22

    157. The Day Starts the Night Before: 5 Simple Evening Habits for Weight Loss Success

    What if the key to a healthier tomorrow started tonight? In this episode, Lisa Oldson, MD shares a simple but powerful idea inspired by a New York Times quote: "The day starts the night before." If you've ever found yourself making impulsive food choices, skipping workouts because the day got away from you, or staying up too late scrolling your phone, this episode is for you. Dr. Lisa breaks down why preparation, not willpower, is the real driver of healthy habits, and she draws on wisdom from productivity experts David Allen (Getting Things Done), Stephen Covey (The 7 Habits of Highly Effective People), and behavioral scientist BJ Fogg (Tiny Habits) to make the case that small, consistent evening efforts create outsized results. Whether your goal is weight loss, lower cholesterol, better health, or longevity, you'll walk away with a practical, five-point evening checklist designed to reduce impulsive eating, protect your sleep, and help you show up for yourself every single day, no elaborate meal prep required. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    15 min

  5. May 15

    156. Beyond Weight Loss: How GLP-1 Medications May Reduce Alcohol and Addiction Risk

    You already know GLP-1 medications like Ozempic, Wegovy, and Zepbound can be game changers for weight loss. But could they also be quietly protecting your brain from addiction? In this episode, Lisa Oldson, MD breaks down a landmark new study published in Frontiers in Psychiatry, the largest real-world analysis of its kind, which found that people taking GLP-1 medications were dramatically less likely to develop alcohol, opioid, nicotine, and cocaine use disorders. The numbers are stunning, and the brain science behind them is even more fascinating. Whether you're on a GLP-1 medication, considering one, or simply trying to understand your own cravings and habits, this episode offers a compassionate, science-backed perspective that might just shift the way you think about willpower, the brain, weight, wine, and behavior change. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    17 min

  6. May 8

    155. Atomic Habits for Weight Loss: Identity Change Beats Dieting Every Time

    What if the reason you keep falling off track has nothing to do with willpower, discipline, or the right diet plan, and everything to do with how you see yourself? In this episode, Lisa Oldson, MD draws on James Clear's Atomic Habits, Stanford psychologist Carol Dweck's research on the growth mindset, and Teresa Amabile and Steven Kramer's Progress Principle to make the case for identity-based change. The goal isn't to lose weight. The goal is to become someone who prioritizes her health, because it turns out that shift changes everything. You'll learn why outcome-based goals eventually run out of fuel, how every small healthy choice is quietly building (or undermining) your self-image, and why becoming a healthy person absolutely does not require being a perfect one. Plus: a simple NBA (Next Best Action) to try today that takes about 30 seconds and might stick with you for years.  Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    12 min

  7. May 1

    154. New 2026 Cholesterol Guidelines: The 3 Numbers That Could Save Your Life

    In this episode, Lisa Oldson, MD shares a deeply personal story about her grandfather, who died of a heart attack at 47. His story is exactly why the brand new 2026 ACC/AHA Cholesterol Guidelines matter. In this episode you'll learn: The 3 LDL cholesterol targets everyone should knowWhy the new PREVENT risk calculator may change your doctor's conversation with you, and why you should ask for your 30-year risk, not just your 10-year riskWhat a coronary artery calcium (CAC) scan is, and why it's being called "the best tiebreaker" for people in the gray zoneTwo important blood tests, Lp(a) and ApoB, that your standard cholesterol panel is probably missingHow working on your weight may be protecting your heart at the same timeWhether you have a family history of heart disease, have been told your cholesterol is "a little high," or are simply invested in living a longer, healthier life, this episode is for you. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also, we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    20 min

  8. Apr 24

    153. Stop Restricting After Overeating: The Reset Protocol That Keeps Your Weight Loss On Track

    Everyone gets off track with eating sometimes, even your host, Dr. Lisa Oldson. In this episode, Dr. Lisa shares an embarrassingly relatable Easter weekend story and walks you through her No Sweat, Reset Protocol. This compassionate, science-backed plan will help you get back on track after overeating or bingeing, without restriction, punishment, or shame.  You'll learn why restricting after a binge makes cravings worse, what the dopamine crash after overeating does to your brain, and how to use psychologist Martin Seligman's optimistic explanatory style to stop the mean girl comments in their tracks. Plus: the 3-day reset eating plan, the harm mitigation mindset shift, and exactly what to eat right after getting off track.  If you've ever felt derailed from your weight loss goals by a bad eating day and didn't know how to come back from it, this episode is for you. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our Weight Loss Strategy Lab at: www.SmartWeightLossCoaching.com.  We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts.  Also…we’d be grateful if you'd follow us and share our podcast with your friends & family. We’re here to help you live longer, healthier, and lose weight the SMART way!  This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com. The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

    18 min
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Are you looking for a SMART and sustainable approach to weight loss? One that rejects restrictive diet plans, self-blame and punishing protocols? Whether you’re taking weight loss medication, or working on weight loss through lifestyle modification alone, you’re in the right place! This show discusses how to lose weight and live healthier, longer by addressing nutrition, mindset, stress, sleep, healthy habit formation, medications, and all the latest weight-related science.  Your host, Lisa Oldson, MD is a board certified physician and a certified life & weight loss coach. She helps women reach and maintain their healthy weight by sharing the latest science and closing the door on unhelpful nutrition and fitness concepts. You will NEVER hear her utter the phrase, “Just eat less and move more.”  Most people know what they “should” do to lose weight and improve our health, but there’s something that blocks us from our goals. Each week, Dr. Lisa delivers fresh insights and effective techniques for shedding pounds. By incorporating mindset work, behavioral change and medical science, Dr. Lisa shares the SMART way to achieve & maintain weight loss. SMART weight loss focuses on health, wellness, quality of life and longevity.  Tune in for answers to questions like: -How do I lose weight AND keep it off? -What are the best foods for weight loss? -What are the best exercises for weight loss and fitness? -What’s the most successful medication for weight loss? -And should I consider taking weight loss medication? -Why am I not losing weight? -How do I maintain weight loss? -Is it possible to lose weight if I have Binge Eating Disorder? -How can I live healthier longer and increase my healthspan? -How do I create balance to increase my sense of wellness? Learn more about working with Dr. Lisa at www.SmartWeightLossCoaching.com.   

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