Are holiday celebrations leaving you worried about derailing your health goals? The festive season brings joy, connection, and delicious traditions - but also the anxiety of potential weight gain. Studies show that the average person gains 1-2 pounds during the holidays, with some gaining significantly more.

Dr. Holly Wyatt and Dr. Jim Hill break down their playful "Naughty and Nice" list of holiday habits, revealing practical strategies to help you navigate the season while staying on track. From family pressures to festive treats, they share evidence-based approaches that let you fully embrace holiday celebrations without compromising your health goals.

• The surprising truth about average holiday weight gain (it's not what most people think!)
• Why alcohol poses a unique challenge during the holidays that goes beyond just calories
• The "perfect storm" of factors that make holiday weight gain so common
• A food snob's strategic approach to holiday treats
• Creative ways to start new, health-supporting holiday traditions
• The controversial "no leftovers" rule and why it matters
• How sleep changes during the holidays affect your weight management
• Why January 1st resolutions might be setting you up for failure
• The unexpected connection between holiday stress and your eating patterns

Have you ever felt like your metabolism is working against you, making it harder to lose weight or maintain a healthy weight? If so, you're not alone. Many people struggle with a sluggish metabolism that seems to defy their best efforts at weight management.

In this episode, weight loss experts Jim Hill and Holly Wyatt dive deep into the concept of metabolic flexibility and how to "restore" your metabolism to support your health and weight goals. They'll reveal surprising insights about the role of physical activity, sedentary time, and strategic resistance training in optimizing your body's fat-burning potential.

By the end of this episode, you'll understand the critical importance of metabolism in weight management and walk away with practical, actionable strategies to get your metabolism working for you, not against you.

This conversation could be the key to finally reaching and maintaining your ideal weight. Tune in now to discover the secrets of metabolic flexibility.

• The misconceptions about metabolism that have been holding people back
• The concept of "metabolic flexibility" and why it's the secret to effective weight management
• The surprising amount of physical activity needed to reach the "sweet spot" for a healthy metabolism
• Strategies to reduce sedentary time and incorporate more movement throughout the day
• The role of resistance training in restoring metabolic function
• Tips for making physical activity an enjoyable, sustainable habit

• Relation between Caloric Intake, Body Weight, and Physical Work
• Appetite regulation and physical activity – an energy balance perspective
• Weight Loss And… Episode 44: https://weightlossand.com/combating-sedentary-lifestyle-movement-breaks-and-health-benefits-with-dr-keith-diaz

Are you tired of battling your appetite and feeling like it has control over your weight loss efforts? Discover the revolutionary concept of resetting your appetite to help you feel satisfied with less food, all without medication. Join Holly Wyatt and Jim Hill as they explore this game-changing approach that could be the key to long-term weight management. In this episode, learn how a deeper understanding of appetite and set points can empower you to take control. Find out how simple, science-based strategies can potentially lower your appetite set point and make managing your weight more sustainable than ever.

• Discover the innovative "food as medicine" approach to appetite control
• Find out how the new weight loss medications reveal the potential of resetting appetite set points
• Learn five science-backed strategies for feeling full on fewer calories and managing your appetite naturally
• Uncover the truth about fiber's role in appetite regulation and weight management
• Understand the impact of hormones, stress, and sleep on your appetite set point

• Volumetrics by Barbara Rolls, PhD
• Weight Loss And… Episode 37: https://weightlossand.com/the-revolutionary-role-of-your-gut-microbiome-with-jack-gilbert
• Weight Loss And… Episode 22: https://weightlossand.com/the-spice-rack-secret-to-shedding-pounds-with-guy-johnson