Health & Fitness
**The Obesity Guide with Matthea Rentea MD**

Matthea Rentea MD leads discussions on obesity and chronic weight management. Her guests range from experts in the fields that intersect with obesity and wellness, to individuals successful in their weight journey. She is a Board certified Internal Medicine and Diplomate of the American Board of Obesity Medicine and founder of the Rentea Metabolic Clinic, a Telehealth clinic for residents of the state of Indiana and Illinois that helps comprehensively with weight management. This podcast is for information and education purposes only. No medical advice is being given. Please talk to your physician for what is right for you.

Latest Episodes:

What nutrition plan is best? Apr 08, 2024

Show notes

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When people start working on their health, one of the first things they usually want to know is: what is the best nutrition plan? But when it comes to the “best” nutrition plan for you, it really hinges on your own personal health goals. What are you actually trying to get out of the changes that you're making?
For the purpose of today’s episode, we’re going to be focusing on what kind of nutrition plan could be best for losing body fat. Drawing from both clinical observations and key research findings, we'll look at how to optimize your macronutrient intake to support your fat loss goals and ensure they align with your lifestyle for sustainable success.

References

Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course

Audio Stamps

01:29 - Dr. Rentea explains why you need to be very clear on what your health goal is before looking into the best nutrition plan for you.
03:18 - Dr. Rentea discusses findings from a JAMA study on four different diets (including keto) and their impact on long-term weight management.
06:28 - We learn why Dr. Rentea suggests an 'add don't subtract' approach to nutrition, emphasizing personalized adjustments over strict meal plans.
09:55 - We find out about the role of increasing protein and fiber intake to support sustainable weight management, including practical strategies to incorporate these nutrients into your diet.
15:43 - Dr. Rentea summarizes the two most important aspects of a sustainable nutrition plan to achieve long term fat loss.
20:30 - Hear some of Dr. Rentea’s favorite products right now, including a coffee concentrate brand!

Quotes
“You need to get really clear on what you are actually trying to get out of the changes that you're making.” - Matthea Rentea MD
“I'm not ever here to tell you that a plan is good or bad. It's really ultimately about what you can stick with long term.” - Matthea Rentea MD
“Number one, you need to know what your actual goals for nutrition are. And then number two, the path you pick needs to be sustainable.” - Matthea Rentea MD
“There are actually tons of people that can make a lifestyle work where they're going out to eat often or where they're getting lots of prepared foods.” - Matthea Rentea MD
“No matter what your world looks like, you can make it happen.” - Matthea Rentea MD
“You just stay in your own lane. Because most people that are doing this whole extreme keto thing, they're not sticking with it for over a year. And then they're right back to where they started and they feel even more defeated because they didn't learn anything about themselves, about nutrition, about sustainability.” - Matthea Rentea MD

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How to Tap Into a Growth Mindset and Crush Your Goals Apr 01, 2024

Show notes

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Do you love a good challenge or do you actively avoid it? In today’s modern world, there’s no denying that building healthy habits and living a healthy lifestyle can be challenging. And sometimes, it really can feel like the entire world is conspiring to make it harder for you to work on your metabolic health.
Without doubt, those moments where you feel defeated are uncomfortable. However, it's important to remember that they offer valuable opportunities for growth and learning. In this episode, we’re exploring how adopting a growth mindset gives you the resilience to persevere and embrace these lessons, rather than dwelling on the setbacks.
So, let’s skip the pity party and thoughts of giving up! Join me as we explore how to keep moving forward and achieve your goals.
References
Join my email list
Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course

Audio Stamps
00:35 - On your health journey, you'll come to learn that progress takes time, and whatever your goal is, there will likely be some tweaking and troubleshooting along the way.
01:30 - The moments when you feel defeated are the moments when growth is going to occur. Dr. Rentea shares her own, recent example of this with strength training.
06:40 - Hard times are going to teach you things as it brings to the surface what you still need to work on.
09:09 - Staying in a growth mindset is one of the most essential tools that you're going to need for your long term health journey. Dr. Rentea shares a different example related to nutrition.
12:24 - When you're going through hard times, there is always a lesson in there - you're never failing.
15:07 - Don't feel like you need to figure this all out yourself - it’s perfectly fine to seek help in areas where you need it.
16:20 - Dr. Rentea reminds us of the resources she has available to support us when challenges do arise.
Quotes
“What you start to realize when you're doing this work is that it doesn't happen as quickly as you think it will.“ - Matthea Rentea MD

“These moments when you are pushed, this is when growth is going to occur or not.” - Matthea Rentea MD

“We've got the perfect three months here. What's the next step for you?” - Matthea Rentea MD

“I like to experience stepping out of that comfort zone because it really shows me what the next level of work is.” - Matthea Rentea MD

“Hard times are going to teach you things.” - Matthea Rentea MD

“When we stay in the pity party, we do not have clarity. We cannot figure things out. We cannot troubleshoot. We don't figure out what the goal is. We don't see where we want to go.” - Matthea Rentea MD

“It is normal and natural to encounter obstacles and challenges and figuring out what to do with them is the greatest gift you're going to give yourself. It is never just about the scale going down.” - Matthea Rentea MD

“When you're going through hard times, there's a lesson in there. You're not ever failing if you look at what you can learn from it.” - Matthea Rentea MD

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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Body Composition: How to Assess It and Why It Matters Mar 25, 2024

Show notes

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Most of us have been there when trying to lose weight… following a diet to the T, only to get discouraged when the scale doesn't budge. But the truth is, weight can’t tell us everything about our healthand can even be detrimental to our own body image. I know if I had let the traditional scale determine my own success, I would have stopped years ago.
While the diet and fitness world continue to be overly obsessed with weight, today we’re exploring why body composition, i.e. the breakdown of fat, bone, and muscle in your body, is actually a much better and more useful indicator of overall health. Join me as I encourage us to break free from the weight-centric mindset and learn how body composition tools can give us a more accurate picture of what’s really going on with our health.
References
InBody scale

Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course
Audio Stamps
01:56 - Dr. Rentea tells us about the limitations of the traditional scale and the need for deeper understanding when it comes to interpreting body composition testing.

06:20 - We learn some alternative methods for tracking body composition, including body measurements like the abdominal circumference.

08:30 - Dr. Rentea advises on interpreting body composition reports, emphasizing the importance of maintaining muscle mass, especially for individuals over 65.

11:45 - Dr. Rentea challenges the idea that a lower number on the scale is always better and stresses why we need to understand body composition beyond traditional metrics like BMI.

17:52 - Our muscle mass has a significant impact on our metabolic health and so Dr. Rentea advises consulting with a knowledgeable clinician to help you accurately interpret body composition results.
Quotes
“If you're losing at a very rapid pace, there's likely going to be some amount of muscle that you're going to sacrifice.” - Matthea Rentea MD
“If you can't get the (InBody) scale, then I want you to do measurements. And you're going to do them once a month, not to be obsessive, but you're going to want to see progress with time.” - Matthea Rentea MD
“If the scale is not changing, but the inches are going down, this means you've lost fat and you've likely gained muscle. And that actually means you're healthier.” - Matthea Rentea MD
“It can help you out so much to step away from this understanding of, ‘Well, only the scale number going down is what's important.’ If I had let that determine success or not, I would have stopped years ago.” - Matthea Rentea MD

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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ADHD-Friendly Weight Management Strategies with Jennifer Watts Mar 18, 2024

Show notes

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Weight loss coach Jennifer Watts often felt defeated by traditional diet plans. Each attempt ended in what felt like failure, creating a cycle of frustration and self-doubt. It wasn’t until Jennifer finally received her ADHD diagnosis, that she could truly understand the reasons behind her weight challenges.
Jennifer’s diagnosis allowed her to transform her approach to weight loss, and discover the strategies that resonated with her unique neurodiversity. Her breakthrough was so profound that she decided to share it with other women facing similar struggles, launching Jennifer Watts Coaching – a place for women with ADHD to find personalized coaching and strategies for weight loss and self-growth.
In this episode, Jennifer joins me to share some practical insights for navigating the mental load of managing weight with ADHD. Listen in as we discuss the power of small, manageable changes, the importance of ditching self-judgment, and her top two tips for getting started on your journey to weight management with ADHD.

Connect with Jennifer:
Follow her on Instagram
Visit her website
Listen to Jennifer’s podcast: Losing Weight With ADHD

Audio Stamps
01:15 - Coach Jennifer Watts shares her background, the work she does now, and the people she serves.
05:25 - Jennifer reflects on the effective strategies that helped her with weight management post-diagnosis.
14:33 - Jennifer shares some of the common struggles faced by individuals with ADHD when it comes to weight management.
17:26 - Jennifer highlights the importance of tailoring strategies to fit each client's lifestyle and needs and gives us some examples of simple yet impactful changes to start with.
25:20 - Jennifer shares her top two tips for people with ADHD looking to find more success in health management.

Quotes
“It has to be broken down into the tiniest of pieces for it to be effective for somebody like me.” - Jennifer Watts
“People with ADHD experience a lot of masking because we've tried so hard to fit in and be just like everybody else because we think that's the right way to be.” - Jennifer Watts
“We get hyper focused on what we're doing, we're distracted, and we don't pay attention to our bodily cues. We don't pick up on our hunger and satiety, our thirst, those types of things, maybe as easily as a neurotypical person would, so we have to be really intentional about that.” - Jennifer Watts
“The two key areas where I usually start with people are breakfast and water.” - Jennifer Watts
“Don't beat yourself up over the fact that some of these things are hard for you. You have to respect that. And that's why planning and making things as simple as possible for you, and eliminating at least the decision fatigue where you can, can make such a huge difference.” - Jennifer Watts
“Give yourself one minute in the evening for self reflection, because noticing what worked and what didn't is the absolute key to being able to make changes and adapt.” - Jennifer Watts

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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3 Ways to Bounce Back from a Health Funk Mar 11, 2024

Show notes

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Do you feel drained and fed up with the constant effort it takes to prioritize your health? Every few weeks, it seems like I hit a wall where the thought of sticking to my health routine feels like a monumental task. I get sick of the protein goals, getting the movement in, and everything else that comes with it.
The good news is, the exhaustion and frustration are not signs of failure, but indicators of growth. When we reach a point of feeling drained and fed up, it's a clear sign that we're pushing ourselves outside of our comfort zones and challenging our old habits. But how do we move past this feeling of being stuck? Tune in to discover three powerful strategies to break free from the cycle and reignite your journey towards better health and well-being!

References

TikTok video of former CEO of IBM Ginni Rometty

InBody Scale

Devotions Protein (use code DrMatthea for 10% off!)

10x is easier than 2x book

Podcasts: Scamfluincers, The Pitch

Audio Stamps

00:30 - Dr. Rentea explains how growth and comfort don't coexist, so we should expect periods of fatigue on our health journey.

04:40 - Dr. Rentea normalizes the fact that creating growth isn’t always going to feel easy when you're someone that has always struggled with your weight.

13:50 - To break free from moments of fatigue, Dr. Rentea encourages us to create a new identity away from health-related topics.

16:19 - Dr. Rentea summarizes what to do if you’re feeling exhausted by the process and how to shake out of a struggle period and regain perspective.

Quotes

“When you're someone that has struggled with this in the past, you are working on creating a new life for yourself, creating this growth, creating this new life, it is not easy.” - Matthea Rentea MD

“It is energetically expensive to go through this process, the path you are walking, to work on your health.” - Matthea Rentea MD

“Growth and comfort don't coexist.” - Matthea Rentea MD

“Trust the process. None of this is a quick fix.” - Matthea Rentea MD

“We're never going to be perfect and this gray middle zone, it's uncomfortable. Remember, our brain wants certainty.” - Matthea Rentea MD

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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Mastering Your Mindset After Weight Loss Surgery with Kathryn Shallow Mar 04, 2024

Show notes

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Bariatric surgery can be a powerful tool for hitting the reset button on your metabolic health, but people often underestimate the mental and emotional components of weight loss surgery. Surgeons, dietitians, and therapists all agree that long-term success has less to do with what happens in the operating room and more to do with the mindset and behaviors that follow.
That's why I'm thrilled to introduce our guest today, Kathryn Shallow, an LPC (Licensed Professional Counselor) specializing in bariatric mental health. Kathryn underwent bariatric surgery herself 15 years ago, which sparked her passion for helping others navigate the mental and emotional challenges of the post-op journey.
Whether you’ve had bariatric surgery or not, this episode covers a lot of important mindset issues, including the importance of reprogramming our brains away from diet culture and redefining the role of food in our lives. We also explore how to separate our worthiness from our weight, so we can start to trust, embrace, and appreciate our own bodies.

References

Follow Kathryn on TikTok

If you are interested in Kathryn’s upcoming 40+ bariatric support group (open to men and women), you can email her at kalowmay@gmail.com or send a direct message on TikTok with your email address to receive the group information sheet, required screening form, and instructions for payment.

Information on the 6 sessions (all run via Google Meet) is as follows:

Sunday March 10th 3:00 - 4:15 pm EST // Sunday March 17th 3:00 - 4:15 pm EST // Sunday March 24th 3:00 - 4:15 pm EST // **no group Sunday March 31st - Easter Sunday // Sunday April 7th 3:00 - 4:15 pm EST // Sunday April 14th 3:00 - 4:15 pm EST

Audio Stamps

01:00 - Dr. Rentea introduces her guest, Kathryn Shallow, who tells us more about her work in bariatric mental health.

10:50 - We learn how diet culture has warped our sense of reality and why it’s important to stay in our own lane.

20:58 - Kathryn shares the importance of building up trust again with your own physical body in order to start liking yourself (or at least not hating yourself).

26:13 - Dr. Rentea asks Kathryn to explain how “disciplined eating” can help people get back on track - without restriction or punitive measures.

30:30 - Kathryn talks about the new bariatric virtual support group she recently launched, as well as the other ways people can work with her.

Quotes

“Bariatric surgery, while it is a metabolic reset, what it does is it prevents you from eating a lot at one time. It does not prevent you from eating a lot.” - Kathryn Shallow

“Often, you don't realize what has been permanently in your brain until you no longer have the ability to use food as a coping strategy.” - Kathryn Shallow

“You can have success and failure going at the same time. It's never all or nothing” - Kathryn Shallow

“Our brains are wired to critique and criticize and self-doubt and look at the negatives. And so it really is a lot of mindset work in pointing out the actual reality of what's going on with our bodies.” - Kathryn Shallow

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

Not Sure Where to Start With the Podcast? I’ve Got You.

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Why Scale Weight is Irrelevant (And What to Focus On Instead) Feb 26, 2024

Show notes

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If you’ve been following me for some time, you’ll know I’m no stranger to discussing why your health isn't solely determined by the number on the scale. And while you might happily nod along with this approach, I know that many of us *still* can’t escape that nagging urge to weigh less.

If you are someone who tends to fixate a bit too much on what the scale says, I want to use today’s episode as a reminder that our health is so much more than that. I’ll also be sharing a recent example from my own health journey which proves exactly why it’s so important to look beyond the scale.

References

InBody scale

Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course

Audio Stamps

01:29 - Dr. Rentea explains why the number on the scale is irrelevant if you are not doing body composition tracking (using her own, personal example).

04:06 - We learn how rapid weight loss often comes at the expense of muscle mass.
06:34 - We hear why the focus should be on overall progress, not just the number on the scale (considering factors like body composition, improved mobility, and overall well-being).
08:26 - Dr. Rentea urges us to stop fixating on a specific weight, and instead focus on the long-term success we could achieve by making small, sustainable changes–regardless of the number on the scale.

Quotes

“When you've lost in the 30 to 40 pound range and you're able to keep that off with lifestyle, that's amazing because most people put it right back on within the first five years.” - Matthea Rentea MD

“This past month, the scale ‘only’ went down two pounds. But I had actually lost five pounds of fat and put on two pounds of muscle.” - Matthea Rentea MD

“One of the things that I really need you to keep in mind is that what the total [scale] number is, is almost irrelevant if you are not doing body composition tracking.” - Matthea Rentea MD

“People really glorify this fast weight loss. And I have to tell you, my patients that do that, they really sacrifice muscle at the expense of that.” - Matthea Rentea MD

“I don't need a scale to tell me that I am getting stronger and that I am headed in the right direction.” - Matthea Rentea MD

“It's not just what the total number is doing. It's overall, are you more functionally fit or maybe do you have less urges and cravings because you've actually started to bring more protein into your diet and you actually feel better? Maybe your sleep has improved?” - Matthea Rentea MD

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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Building Your Dream Team: How to Find the Right Obesity Medicine Physician Feb 19, 2024

Show notes

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Years ago, the standard approach to obesity in primary care was to “eat less and move more.” Now, we’ve come to learn that without intensive behavioral support, that approach is largely ineffective. What many people don’t know is that obesity medicine is actually a medical specialty on its own that focuses on the evaluation, treatment, and prevention of obesity.
If you're struggling with the physician you're currently working with, feeling they offer little guidance and understanding about anti-obesity medications, and offer no accountability, finding an obesity medicine physician might be the next step for you.
When you're looking for a physician, one of the first things you need to decide is what kind of care you’re looking for. So in this episode, I’m exploring three different options to consider: in-person weight management clinics, telehealth practices, and direct primary care clinics. (You’ll also discover the red flags you need to look out for when making your decision!)

References:

ABOM.org

Finding a DPC (direct primary care) physician: https://mapper.dpcfrontier.com/

Audio stamps:

02:12 - Dr. Rentea discusses the role of an obesity medicine physician and when you might need to look for one.

04:16 - We find out why most people are not going to get all of their help from one person.

05:28 - Dr. Rentea explains why you don’t need to have struggled with your weight to be a good physician in this space.

06:22 - It’s important to decide if you want to see someone in person or virtually. Dr. Rentea discusses the in-person experience and how to go about finding the right physician.

13:58 - We learn about telehealth options, like Dr. Rentea’s practice, and what to look out for when considering this option.

21:26 - We find out why direct primary care could also be a good, inclusive option to consider.

23:42 - Dr. Rentea shares some of the red flags to be aware of when finding an obesity medicine physician.

Quotes:

“Most people are not going to get all of their help from one person.” - Matthea Rentea MD
“Not everybody needs to have struggled with weight for them to be a good physician in this space.” - Matthea Rentea MD
“I really think that we've gotten a lot of this information wrong over time. We've really just thought about the scale going down in general, but we've not thought about what the body composition is and how you can best manage your blood sugar and how to bring this all together in a way that's not overwhelming.” - Matthea Rentea MD
“You need to like who you're working with. At least that's what I found is that if you don't like the physician, you don't want to listen to what they're saying, and you don't want to do anything.” - Matthea Rentea MD
“Everyone's different. You might not respond to what's being offered and all of us are unique. - Matthea Rentea MD
And so if there are these really high guarantees, it's just a big red flag to me.” - Matthea Rentea MD

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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Approaching Health Conversations with Kids: Expert Tips from Pediatrician Dr. Jane Roberts Feb 12, 2024

Show notes

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There’s no denying that obesity among children is on the rise. But we also know what a sensitive subject weight can be–and one that many parents are reluctant to broach. Do you mention their tightening waistband and risk hurting their feelings? Or do you choose to stay quiet and risk causing even more damage in the long run by not addressing the issue?
As parents, it’s difficult to know how we can support children who are struggling with their relationship with food and their bodies, especially when they are living in a larger body. I recently had the privilege of speaking with Dr. Jane Roberts MD, a pediatrician in Canada who navigates this terrain both in her practice and at home with her own children.
In this episode, we dig into the best ways to approach this topic with your children, and the practical steps you can take to introduce healthier eating habits and a more active lifestyle.

References

Ep. 3: Understanding Childhood Obesity with Dr. Tami Hannon

Audio Stamps

01:14 - Dr. Jane Roberts tells us about the people she helps and how she helps them.

03:56 - Dr. Rentea asks how Dr. Roberts frames the conversation when families first come into her practice.

05:42 - Dr. Roberts explains why she focuses less on weight and more on the genetics of obesity when working with parents.

10:45 - Dr. Roberts shares her top three things that you can do at home to help support a child who may be struggling with their weight management.

15:08 - We learn when kids start to gain awareness about issues related to their body, food, and weight.

19:15 - Dr. Roberts shares the direction she gives to parents when it comes to looking at resources online.

24:20 - Dr. Rentea and Dr. Roberts discuss the importance of family role modeling in supporting kids to make healthy decisions.

28:19 - We hear Dr. Roberts’ take on movement for kids and where the focus should lie.

Quotes

“When parents understand that weight is not our only focus and your genetics are the strongest thing that is probably causing this, it really sets the stage for them to start afresh in a lot of cases with what their expectation is for our clinic.” - Dr. Roberts

“You have to understand that you come from your genetics. You can't run away from your genetics. You can't run away from your risk of obesity. Just like you can't run away from your risk of diabetes.” - Dr. Roberts

“If you have food in your house that is a variety, so you have the healthy foods and you have the ‘sometimes’ foods, then it helps kids make choices.” - Dr. Roberts

“I don't expect you to be over scheduling your children for three activities every night. I do not expect any radical change. I always say, ‘What do you enjoy?’ Just start with that.” - Dr. Roberts

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.

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Understanding and Mastering Hunger Feb 05, 2024

Show notes

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“I feel hungry all the time” or “I just can’t control my cravings!” It’s a complaint that nearly always crops up as people get further into their journeys working on their health: hunger and cravings.
There’s no denying that this is a frustrating part of the journey. But it’s also not your fault. Eating a healthier diet isn’t just about willpower or self-discipline; there are powerful biological forces at play governing how hungry you feel.
So today, join me as I uncover the reasons why our brains tend to fight us when we start releasing weight, the practical ways you can start tuning in to your body’s hunger signals, and two key strategies to keep hunger at bay.

References

Optimizing Fat Loss and Maintaining Muscle on a GLP 1 Mini-Course

Book: Words to eat by

Audio Stamps

01:34 - Dr. Rentea discusses how hunger tends to go up as you get a few months into your weight loss journey and what to do if you notice this.

04:22 - We find out why it’s normal for your body to crank up hunger levels at this point and why it’s not an emergency.

06:38 - Dr. Rentea shares the importance of distinguishing between early and late hunger.

08:18 - We discover how to tell if your hunger is physical or emotional.

10:24 - Dr. Rentea goes through some practical ways to tune in to your hunger signals.

13:21 - We hear two key strategies for dealing with urges of hunger

Quotes

“Hunger, although it is not an emergency, your brain thinks it is.” - Matthea Rentea MD

“Emotional hunger can still feel very urgent, and like it needs to be answered, but that might not be a signal that your body actually needs food.” - Matthea Rentea MD

“Food is social, emotional, it's learned, it genetically influences your response. There are so many things that go into it. A majority of it is not in our conscious control.” - Matthea Rentea MD

“Sometimes it's about saying, ‘Hey, I'm going to delay it. I'm not going to deny it. I'm going to add in some foods, not subtract, and then I'm going to see, do I even still want that, or if I want it, is it the same after I've had some really, nourishing food?’” - Matthea Rentea MD

“A lot of the time with urges, if you can break the cycle a little bit, you'll notice that they dissipate on their own.” - Matthea Rentea MD

Join The Next Chapter, a five-month experience to make space for your health, work toward a meaningful goal, and have some fun along the way—get the details and enroll here by October 30th.