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Learning Hub · Article archive
Weight Loss & Obesity
Evidence-informed guidance on obesity treatment, hunger, GLP-1 medications, weight maintenance, and body composition.
Articles in this topic
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Intermediate Exercise Plan
A weekly resistance-training and activity plan for experienced trainees, with daily workouts, technique guidance and a printable progression log.
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Understanding Hunger: Why Your Hunger Has Nothing to Do with Willpower
One of the biggest myths in medicine is that hunger is simply a matter of self-control. If that were true, obesity would have been solved decades ago. Instead,…
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Choosing Maintenance: An Act of Self-Compassion
I was recently working with someone during a health coaching appointment who had spent most of her life fighting with her body. She knew every diet, every rule,…
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10 Things I Wish I Knew When I Started My Weight Loss Journey
My whole life, I thought weight loss was about food and willpower, but after decades in the trenches, it turns out I couldn’t have been more wrong. If…
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When Your “After” Still Looks Like Someone Else’s “Before”
There’s a kind of PTSD that comes from living in a morbidly obese body for decades. There is the reliving of the obvious moments — the stares,…
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What Stress Quietly Changed: An Experiment and 10 Pounds Lost
For years, I followed a low-carbohydrate, ketogenic approach with consistency. This was not a temporary phase or a cyclical strategy. It was a sustained, deliberate way of eating…
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Debunking Lies About Low-Carb Diets
A ketogenic diet is a very-low-carbohydrate eating pattern that shifts more of the body’s fuel use toward fat and ketones. It is not the only way to eat,…
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Sleep May Be the Missing Link in Your Weight Loss Journey
Waking up after a restful night’s sleep is one of the best feelings in the world and is a critical part of just about every aspect of your…
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Medical Gaslighting: Ignoring Patients’ Needs Undermines Health and Trust
I have spent my entire life fearing doctors. No matter what I went in for, an ear infection, the flu, a broken wrist, the conversation always circled back…
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The Messy Middle of Weight Loss
Before-and-after photos leave out the everyday work of change. This personal reflection makes room for slow progress, setbacks and continuing.
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Handling Your Diet Over the Holidays: Mastering the Pivot
There’s something so familiar and appealing about starting your diet on a Monday, or after the holidays or after vacation. A new page, a fresh calendar, a psychological…
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Amy’s Corner: Finding Strength in Recovery
Reflections from the ObesityHelp Conference Recently, Dr. Tro and I spoke at the ObesityHelp conference, an organization dedicated to bariatric patients. I’m always a bit nervous before I…
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Weight Watchers is Dead
Last year, Weight Watchers – the company long held up as the gold standard in smart and sensible dieting – filed for bankruptcy in an attempt to restructure…
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Does Fasting Decrease Metabolism?
What happens to metabolism when you fast? This article examines that question through the research discussed below.
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Why Community and Accountability Matter for Lasting Health Change
Dr. Tro explains why community and accountability are powerful supports for consistency, resilience, and lasting health change.
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The 10 Levers for Metabolic Health: 60-Second Summary
Dr. Tro summarizes Toward Health’s 10 Levers and explains how the framework can guide a personalized approach to metabolic health.
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Extended Fasting: Methods, Benefits, and How to Approach It Safely
Dr. Tro explains where extended fasting fits within the Ten Levers and why preparation, gradual progression, and medical guidance matter.
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Before You Start Losing Weight: Build a Plan That Lasts
Identify your reasons for change and the foods, times, places and situations that make it harder to stay on track.
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Revenge Bedtime Procrastination: Why We Eat and Scroll at Night
Learn what revenge bedtime procrastination means, why nighttime eating and scrolling can happen together, and practical ways to change the pattern.
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What Now? The Plan Is Simple
A practical getting-started plan covering preparation, food choices, adaptation, troubleshooting and support.
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