The Diet Doc Movement: Recent Episodes
Meredith & Alexa
We teach people how to diet, realistically!
Hit play to develop an understanding of macros, mindset and movement.
Or dive deeper with our custom nutrition experience; The Metabolic Map. Our online coaching platform will teach you the science behind nutrition and the psychology behind dieting. With our 1:1 accountability, you'll be sure to develop the habits that lead to not only a healthy body, but a healthy life!
Maria is the sole treating physical therapist at Momentum Physical Therapy. She graduated from the University of Findlay in 2010 and has been practicing in the outpatient setting with patients of all ages and a variety of diagnoses ever since. She has worked in Lima since 2011 and opened Momentum in 2018.
Momentum opened in 2018 with a primary goal of providing individualized care to all patients with a focus on getting patients better as fast as possible. You will be treated with the utmost care and respect. Maria is the only Certified Integrative Dry Needling expert in the Lima region, and combines knowledge and expertise with a variety of manual therapy certifications to provide quality care to her patients that you won't find elsewhere.
Maria has over 9 years of experience in the treatment of pelvic floor dysfunction/ prenatal / postnatal needs.
Maria has a personal love of fitness, nutrition, being a Mom, and a great example for her two girls which is why we couldn't wait to get her on our podcast!
Before continuing to slash calories or jump to the next diet, these are the 10 things we look at as Nutrition Coaches to determine if a client has actually plateaued.
- Review all trend lines of long-term detailed tracking data (1:43)
- Personal tracking accuracy (4:15)
- Food product accuracy; food labels, diet foods, restaurants (6:24)
- Sodium, spices, condiments, supplements (8:54)
- Artificial sweeteners (10:18)
- Hydration (13:45)
- Meal timing/spacing (16:06)
- Sleep (19:56)
- Activity; NEAT, training intensity & frequency (24:01)
- Correct view of energy balance/ metabolism (27:00)
Meet Brad:After a long, successful career at Honda, Brad seamlessly transitioned to a personal and fulfilling venture—transforming lives as a personal trainer. Having navigated his own remarkable journey of shedding an impressive 130 pounds, Brad understands the challenges of personal transformation intimately.Alongside his fitness journey, Brad has been a client of the Diet Doc, describing it as one of the best decisions he ever made. This experience has forever changed his relationship with food, adding a valuable dimension to his approach to guiding others on their wellness journeys.Beyond his fitness expertise, Brad is renowned for being a great guy and a devoted family man. His love for the lake and spending time with family and friends (especially spoiling his grandkids) reflects his appreciation for a balanced and healthy lifestyle.
"The holidays are coming... I think I'll just say screw it until January 1st."BUT WAIT! You listen to this podcast, re-think that decision and realize how far ahead you can enter 2024 with the support from Alexa and Meredith.We are not only here to teach you nutrition science but to be your support system through this busy season!Apply for coaching TODAY.... because life NEVER slows down.
Learn how Functional Medicine picks up where Conventional Medicine may fall short, especially when it comes to the effect of hormones on... well everything!
Dr. Weston explains what Functional Medicine is and how having a comprehensive understanding of how our body works can propel your fat loss journey because it is not always JUST calories in, calories out - it's hormones!
As one of Columbus' Monthly's 2019 Top Doctors with certifications from The American Academy For Anti-Aging (A4M) and The American College of Sports Medicine, Dr. Marguerite Weston has spent her career diving deep into the root causes of why symptoms occur in her patients — not just treating them on the surface.
Join all three of us Thursday, July 20th at 5:30pm EST at The Met in Lima, OH for Happy Hormones Happy Hour! Tickets include a drink ticket, appetizers and hormone discussion with our guest, Dr. Westin.
We've asked the pickyeatingrd to help us, help you, help them, in this episode!
Hannah Jones is a Pediatric Registered Dietitian who specializes in picky eating. She offers 1:1 nutrition coaching for parents of picky eaters to help find the root cause of their child’s picky eating, to come up with a feeding plan that works best for the whole family. Her ultimate goal is to help reduce the pressure around mealtime and empower families to foster an environment for children to have a positive healthy relationship with food!
As Hannah mentions, modeling is the #1 contributor to helping your littles become good eaters! By investing in your own nutrition, you in turn, can influence healthy eating habits with your kids!
It starts with you! Wanting to improve your diet? We can help - apply for coaching here.
Top 3 things you need to be doing during the week to go into the weekend feeling your best -
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Time block the whole week with what is important to you; workouts, grocery shopping, meal prep, sleep, family time, etc
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Determine how much flexibility you need over the upcoming weekend to determine how much structure you need to have during the week.
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STOP using the weekend as an excuse.
Hit play as Alexa and Meredith talk about how to navigate the week ahead to feel your best this weekend!
People That Are Seeing Success in Their Diet Are Doing These 3 Things
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Having an open mindset.
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Having a goal but without a strict goal date/deadline.
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Willing to let go of things that are not in alignment with their goal.
Hit play as Alexa and Meredith talk about how an open mindset is the #1 trait in their must successful clients!
Top 3 Reasons You're Not Seeing Progress With Your Diet
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You're not looking for it! The scale is just ONE metric to monitor progress... make sure to monitor things like energy, sleep, workout performance, body fat percentage, clothes and hormones as means to seeing your progress!
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If it's taken you months upon years to land you where you are at today, it's going to take longer than a 30 day quick fix or 6 week challenge to get you the results you want. You haven't been doing it long enough.
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Imagine budgeting $700 to spend each week and Monday-Friday you spend $100/day but Saturday and Sunday you spend $300/day. The math doesn't line up! WEEKENDS COUNT!
Hit play as Alexa and Meredith talk about how to see ALL forms of progress as progress!
Before you hit play, check out our Client Conversation with Tyler, back in April 2022.
Now that you're back, take a listen to today's conversation with Tyler as he recaps his first full year of Flexible Dieting!
He's lost 40lbs, reduced fat mass from 52.5lbs to 21.4lbs, lowered visceral fat mass from 7.1 to 2.2 all the while, while retaining 185lbs of lean mass.
In this episode, you'll learn why Flexible Dieting works, how it works and who it works for! If it's worked for this single working dad, it'll likely work for you too!
Eager to begin your journey towards wellness after hearing Tyler's experience? Apply for coaching here!
So often, dieters get hung up in too much structure, leaving them burnt out too soon to "fall off the bandwagon" or "throw in the towel" before goals are met! Too much flexibility often leads to lackluster body composition or unhealthy if-it-fits-your-macros type of dieting.
Your diet should be on a continual continuum of 'structure' and 'flexibility.' And Flexible Dieting has paved the way for 'Structured Flexibility', kicking the this OR that to the curb to allow for this AND that. Depending on your starting point, your goals, your timeline and lifestyle... the ratio of structure and flexibility will be determined.
Three things to consider before determining your level of Structured Flexibility...
- Your Schedule - Holidays, vacations, busy work seasons may required more flexibility which require you to alter your timeline of when Structure can take the front seat. Be okay with needing more flexibility through these times... but also be okay with the outcome.
- Plan Ahead - If you're in a season of higher structure dieting, plan ahead if you have an event or meal that requires more flexibility. Night out with friends coming up? Pre-track a cocktail or dessert or estimated meal out, opt for a high volume breakfast and/or lunch, increase your NEAT and water intake for the day.
- Simplify - Stop making it harder on yourself. Simplify your meal choices to make meeting your current needs easier; especially if you're in a season of higher structure.
Take a listen to deepen your understanding of 'Structured Flexibility' within your diet.
Two girl friends living out their passion helping [menopausal] woman thrive.
That statement alone should tell you why we had to have them on our podcast!
Meet Maria, an FDN practitioner, and Kristin, an NTP Board Certified in Holistic Nutrition. As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control.
This episode is for you if you are a female wanting to regain or maintain health through all seasons of womanhood!
Hannah Davis is a registered dietitian who specializes in women’s gut & hormone health in the functional nutrition space. She has over 10 years of clinical experience in Medical Nutrition Therapy and is passionate about helping women find the root cause of systemic imbalances that lead to puzzling symptoms like fatigue, brain fog, low energy, anxiety and weight loss resistance. She wants to help women who feel dismissed in a conventional health care setting feel empowered to achieve optimal health and understand their body’s unique needs once and for all.
And this is why we asked her to come chat about all things caffein with us! Hannah speaks on the RDA of caffein, how to optimize using it, the effect is has on our hormones and our tolerance of it. There is certainly a time and place to enjoy and use caffein but establishing a foundation of nutrition, circadian rhythm and a daily dose of sunshine for energy regulation should take the front seat!
Caffein Content Reference Guide
- 8oz Black Coffee ~96mg
- 1oz Espresso ~64mg
- 16oz Grande Starbucks Caffe Latte ~250mg
- 8oz Green Tea ~28mg
- 8oz Cola ~22mg
- 12oz can Alani Nu Pre-Workout ~200mg
- 16oz can Bang Energy ~300mg
- 1oz 70-85% Dark Chocolate ~23mg
How to be happy forever?
Be ready to change your mindset and behavior.
Doesn’t sound like the start of a nutrition podcast, does it?
Whether you’re a nutrition coach in Turkey like Sinan, or The US, like us… sustainable results around dieting first come from the clients mindset, then their behavior.
Having grown up in such a diverse cuisine in Istanbul, Turkey, not only did Sinan take priority in expanding his culinary skills at a young age, but also had a strong interest in the education behind nutrition, health, and wellness.
Sinan is a Registered Dietitian by practice with a master’s in Applied Clinical Nutrition from New York Chiropractic College and a second master’s in Professional Studies in Nutrition from Penn State University.
Regardless of the client, his biggest priority is keeping a smile on their face, throughout their entire journey. He believes 'that a smile goes far beyond just in-between the ears and rather strongly impacts how individuals’ function, think, behave, and impact those around them.'
After recording this episode on Cultural Cuisine, we can attest that his personal goal to make others just as passionate about what they buy, eat, and put in their body, as he is, is certainly coming to fruition!
Did you know blood sugar regulation is an important factor in ALL body's especially those seeking fat loss? Not just those with diabetes.
This is why we brought in Registered Dietitian, Kristie Messerli, who is a Diabetes Educator and expert on blood sugar management.
Her biggest advice for regulating blood sugar ---
- MOVE YOUR BODY; start by adding 15-minutes/day to your current regimen
- INSTEAD OF CONSTANTLY EATING LESS, THINK 'WHAT CAN I ADD TO MY MEAL'; aim for all 3 macronutrients and fiber
What's neat about this advice is that its applicable to EVERY BODY to improve their overall health!
Take a listen for even more advice on how and why you should regulate your blood sugar.
Dr. Eric Bricker is an internal medicine physician who graduated with Honors from the University of Illinois College of Medicine and completed his residency at Johns Hopkins Hospital in Baltimore. He is the former Co-Founder and Chief Medical Officer of Compass Professional Health Services. Compass is a Healthcare Navigation service that grew to 1.8 million members across 2,000+ clients including T-Mobile, Southwest Airlines and Chili's/Maggiano's Restaurants.
He is the mastermind behind YouTube Channel; AHealthcareZ - a hub to learn about Healthcare Costs, Health Insurance, Prescription Costs, PBMs, Hospital/Physician Finance and More.
In our 'Truth About Sugar' episode, Dr. Bricker goes into more detail around his youtube episode; Robert Lustig's "Hacking of the American Mind."
As he states, "the constant stimulation of dopamine in our brains has increased obesity, metabolic syndrome, cancer, cardiovascular disease, diabetes and depression." This is why we have invited him to speak about sugars effect on us physiologically and psychologically.
What this tells us - we can't address health, without addressing nutrition!
What is Flexible Dieting?
It's certainly not just If-It-Fits-Your-Macros [IIFYM]... but it's also not strictly Intuitively Eating.
That's why we asked the God-Father of Flexible Dieting, President/Founder of The Diet Doc, our friend, Dr. Joe Klemczewski, PhD, to answer for us ---
"It's eating the foods you want, in the amounts you need."
Ready to see how Flexible Dieting can improve your diet and body composition? Apply for coaching here.
Mentioned in this episode - The 80/20 Rule episode
Her bio [below] really says it all! We cover all things female - hormone balance, PCOS, fertility, weight loss and life management. Leave this episode feeling empowered to work WITH your body, instead of against it.
Cory Ruth is a Registered Dietitian Nutritionist and women's health expert. Cory is the founder and principal of The Women's Dietitian and Instagram account @thewomensdietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, PCOS, fertility, and weight management. She specializes in Polycystic Ovary Syndrome and nutrition therapy for infertility and assisted reproductive technology. Cory is also the creator of the successful online programs Get Pregnant with PCOS and The PCOS Boss Academy- It is through these programs that she is able to help countless women on their journeys to weight loss and fertility with PCOS. Recently, Cory has launched a PCOS supplement and protein powder line called Vita-PCOS to further support women with PCOS symptom management.
We've invited the ladies of The Mint Prjct to speak on a very special topic this Mother's Day; pre/post-natal training.
Their mission is not just to teach expecting mama's how to work out safely but to educate other fitness professionals to be well versed on the subject.
Take a listen for some sound advice from FIVE mama's on movement during the Pregnancy & the 4th Trimester then head to their website to download their Movement Modification Guide. Coach Meredith is currently applying their movement modifications, as we speak, with her first pregnancy!
Our next client conversation!
We brought in Anytime Fitness-Kannapolis member, Tyler, to share with you his experience as a Diet Doc Movement client.
Take a listen to hear how he's crushed not only fat loss PR's but mountain biking PR's, life PR's and parenting PR's.
Eager to begin your journey towards wellness? Sign-up for our coaching program here.
Food has no moral value, therefor there are no "good" nor "bad" foods.
No foods should leave you feeling guilty for consuming them.
Sugar alcohols, supplementation and digestion.
Cheat Meal is quite possibly the worse phrase known to dieting.
Just a few of the topics we cover with West Virginia's Diet Doc Clinician, Tiffany Staggs.
This is our first client conversation episode!
We brought in Wapak Athletic Club member, Linda, to share with you her experience as a Diet Doc Movement client.
The biggest takeaway "consistency & patience" coupled with the determination for the journey, and not just the results itself, is what creates lasting results.
Eager to begin your journey towards wellness? Sign-up for our coaching program here.
We asked Personal Trainer, Jeff Warrington, of The Wapak Athletic Club, back to the mic to continue to tell you how it is.
Starbucks lovers… you may feel personally attacked but listen up -
- Why your New Years Resolutions have already worn off.
- Stop with the time and money excuses.
- Exercise and eating well isn’t just about the aesthetic outcome, it ripples over into the rest of your life.
- IRL workouts/nutrition vs. instagram workouts/nutrition
Did this episode resonate with you but not sure where to start? Send us a message to discuss... or just rip the bandaid and SIGN-UP for 1:1 nutrition coaching!
Are you exercising or training?
Not sure where to start in the gym?
How many days per week should I train?
Under-eating and overtraining?
Anytime Fitness Kannapolis, NC Fitness Director, Cody Howe, discusses the benefit of programming within your workouts to shift you from simply exercising, to training. He believes drawing the inner athlete out of each of his clients through safe and effective programming is possible!
"What exercise does for a lot of people is that it teaches them to push themselves beyond what they can normally do which can translate to life when things get hard." -Cody Howe, cody.howe@anytimefitness.com
Over her 18-year career, Heather Smith Harvey has focused on clinical education to improve patient outcomes. So, if she says stronger people are harder to kill, we trust her!
As the owner of Versatile Physical Therapy, a mobile clinic on wheels, she not only provides convenience [of bringing physical therapy to you] but an elevated quality of care. She is breaking the mold of getting physical therapy patients "well enough" by educating them in movement, nutrition, sleep hygiene and active lifestyle practices.
We are excited to announce that Versatile Physical Therapy is now an affiliate of The Diet Doc Movement! We are honored to play a part in the rehabilitation, rejuvenation, recovery, and enhancement in the quality of her patients body's and lives.
Laurin Conlin ---
- How do we know her? We met Laurin at Dr. Joe Klemczewski Apex Coaching weekend.
- Who is she? Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbell’s Physique Enhancement lab at USF.
- Her approach to success? Prioritizing her priorities.
We dive into topics such as bodyweight settling points, coaching beyond food and exercise, the difference between macro calculators vs. nutrition coaches, "flexible restraint," tracking macros, body intelligence - and that's just the beginning. Press play for the rest!
"I want everybody’s average behavioral patterns to be so so good that if they do have something happening in the near future, that all they have to do is dial in their skill set a little more intensely to tighten themselves up to feel even more confident when that event occurs." -Aram Grigorian
Aram shares easily digestible snippets of nutrition & exercise science on his instagram account, 4weeks2thebeach, in a way that makes you think... why the hell wouldn't I want to live, eat and perform my best?
Give him a follow then take a listen to get to know the man behind the words.
We asked Personal Trainer, Jeff Warrington, of The Wapak Athletic Club to discuss the top 10 Lies You Need to Stop Telling Yourself:
- It's not your fault - take ownership and stop playing the blame game
- Putting a bandaid on a shitty lifestyle is going to fix it
- Pills, shakes, wraps helped me lose weight - no, a calorie deficit did
- It worked before
- I'm Keto - if you're only "eating keto" during the week [also, if you don't know your macro split] you likely aren't keto, you've just stopped eating processed carbs
- You need to continue to draw calories/macros down to see results - you need to adhere, for a sustained amount of time, to actually hitting said calories/macros
- Faster results are better results
- You're too busy - actually you're not making the time
- You can out exercise a poor diet
- Your weight has anything to do with your worth
Did this episode resonate with you but not sure where to start? Send us a message to discuss... or just rip the bandaid and SIGN-UP for 1:1 nutrition coaching!
WE'VE BEEN THERE TOO! Which is why we are talking about this. Before diving into what your "new" New Years Resolution weight loss is going to be, start with....
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What hasn't worked?
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Why hasn't it worked?
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Then, create your game plan WITH A REALISTIC TIMELINE this year.
How?
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Take a self audit by tracking out of curiosity.
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Pick ONE thing to improve.
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Continue to do this until your goals have been met.
If you find yourself "falling off the wagon" before you're done with your self audit or applying that ONE thing you wanted to improve on...
insert coaching
Join The Movement
We brought in Andrew and Jessica Kose to discuss how to navigate dieting, and competing, with your spouse.
The biggest takeaway? Communication. As in any relationship (romantic, coaching, self, parenting), communication is key!
Take a listen to hear how having the support of, or being the support to, your partner can help facilitate long term dieting success.
Oh and the second takeaway... a good sense of humor! Make sure to give them a follow on instagram to continue to laugh and learn about Flexible Dieting!
If the process works and suddenly it doesn't... it's likely not the process, it's the application of the process.
We invited West Virginia's Diet Doc Nutrition Consultant (and future Diet Doc Fit Lab Coach), Tiffany Staggs (tiff@thedietdoc.com), to explain how to track all the licks, sips and nibbles. Although she is a chemist, her true passion is changing lives. She encourages her clients to make healthy changes via the "minimum effective dose" towards their health and body composition goals. Tracking macros has served her clients well, so if that process seems to come to a halt, she explores the application of tracking. Take a listen to learn how to fine tune the skill of macro tracking.
If you've found yourself in a yo-yo cycle of lose 2lbs, gain 2lbs, lose 3lbs, gain 3lbs, lose 5lbs, gain 5lbs... then this is the episode for you! We take a look at how you can optimize tapping into body fat stores through the concept of Metabolic Positioning with the founder of The Diet Doc, Dr. Joe Klemczewski, PhD.
The first thing your body will use for energy is carbs in the following order:
1- Blood sugar (sugar in your blood from the food you consume)
2- Carbohydrate stored (glycogen) in your liver
3- Carbohydrate stored (glycogen) in your muscle (used primarily when you exercise)
4- Body fat
As that blood sugar declines, your body will then tap into any stored carbs from your liver (or muscles when exercising). When you are in a fat loss phase, you're not storing much when you do eat, so #2 and #3 are virtually depleted. In that case, your body will then tap into body fat to be used for energy. When you eat again, you go back to #1.
The longer you go between meals, the more fat you can burn. However, go too long and you risk overeating! When you consume a higher amount of food, you may see your bodyweight increase a couple of pounds. That is because you stored carbs (glycogen) in your liver, and with every gram of carbohydrate you store, you store 3x that in water weight. This is not a bad thing! Your body is just doing what bodies do!
During a fat loss phase, your bodyweight will likely take a few days to come back down to where it was before the meal which then positions you to continue to burn through body fat.
If you are in the process of reverse dieting towards maintenance, you will likely find the scale jumping in the beginning as we are gradually, and purposefully, refilling glycogen stores... which again, yields water retention (not body fat). When eating at a maintenance level of calories, refilling storages is a good thing and it's why you will experience more energy than when it a calorie deficit.
At The Diet Doc Movement --- we are equal parts macros, muscles & mindfulness.
So, it's no surprise we joined forces with fellow 'Meathead Hippie', Rebecca Manger, the owner of one of our TDDM affiliate gyms, The Wapak Athletic Club. She's watched her fitness philosophy evolve over her 20 year career in the industry to incorporate not just muscles... but mindfulness!
In this episode we chat about how change needs to start in the mental body before it makes its way to the physical body.
Have you only used tracking [macros and/or calories] to lose weight? Did you know that all diets regardless of their purpose around body composition are made up of macronutrients? Have you ever tried to just eat?
These are a few reasons why we have invited RN and [future] Nutritional Therapy Practitioner, Kelly Wright, to today's episode! As a Health Mindset Coach she's got great insight into how a shift in mindset around tracking can actually improve your relationship with food.
Give Kelly a follow on instagram to keep learning and developing your relationship around tracking macros.
Have you found yourself saying you "don't have time" or "it's too expensive" to join the gym or better your eating habits?
It's time for you to flip the script and ask yourself...
"How much am I willing to invest in my health?"
In this episode Alexa & Meredith dive in to how they create a financial, time and energy budget for the things that better their health... which is the ONE thing they need in order to accomplish non-health-related goals!
Stick around until the end for a tool to use to see if your priorities around your time and money are in alignment with the goals you are after.
In Part 1 we talked about WHY one would increase calories and in Part 2 we discussed HOW to increase calories.
We find this is often when the coaching stops. We feel like this is when the coaching is just beginning!
At The Diet Doc Movement, we don't only work with individuals looking to lose body fat. Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- so in our final episode of our Reverse Dieting series we dive in to just that!
Interested with working with us? August enrollment is OPEN! You'll get private weekly coaching based on your goals and needs using the science behind nutrition and the psychology behind dieting to support your custom nutrition program!
In Part 1 we talked about WHY one would increase calories so in Part 2 we are discussing HOW should we increase calories?
Context is always key in determining any nutrition plan but here is a loose guide as to how to reverse diet out of a calorie deficit towards your maintenance level of calories.
Reverse Dieting Example:
An individual has been intentionally, or unintentionally, eating 1,200 calories per day for an extended period of time. Their calculated BMR (basal metabolic rate) is 1,400 calories and their TEE (total energy expenditure) is 1,840 calories.
August 1st: 20% increase from 1,200 calories = 1,440 calories/day
August 15th: +100 calories = 1,540 calories/day
September 1st: +100 calories = 1,640 calories/day
September 15th: +100 calories = 1,740 calories/day
October 1st: +100 calories = 1,840 calories/day
October 15th: continue averaging 1,840 calories/day for an extended period of time
The length of time varies depending on the individual and the signs that lead them to needing a reverse diet.
At The Diet Doc Movement, we don't only work with individuals looking to lose body fat. Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com
When is a good time to increase caloric intake?
- constantly feeling hungry and never satisfied even after you have macro balanced meals
- waking up in the middle of the night hungry
- increased or insatiatbe food cravings
- inability to recognize hunger cues
- difficulty losing weight
- difficulty gaining muscle
- inability to 'go hard' during workouts
- chronic illness or injury
- blood sugar swings
- irregular bowel movements
- hair loss
- chronically cold
- low energy
- low libido
- low thyroid or sex hormone panel
- irregular or missing periods
- low milk supply (if breastfeeding)
- you've been in a calorie deficit for an extended period of time
- you've reached your current body composition goal
Any of these hit home? Take a listen to learn if you should be increasing your calories
At The Diet Doc Movement, we don't only work with individuals looking to lose body fat. Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com
You've invested in your health. You feel strong, healthy and happy. You've gained confidence not only in your body but in your ability to navigate food. You've gained a wealth of information about nutritional science and a deeper understanding of your Self.
Unfortunately, from the outside perspective, the comments that flood in after a wellness journey are typically around your aesthetic.
We've asked etiquette coach and Positively Proper blogger, Alexandra Bitonti, to help us navigate the comments, compliments, and critics while dieting.
80/20.... consistency > perfection.... structured flexibility..... what does all of this really mean?
Lasting change doesn't happen overnight. Being perfect isn't sustainable. Take it from one of our favorite wellness professionals, Jordan Syatt...
"I'd rather you hit your nutrition 80% than 100% because at 80% you can enjoy yourself without obsessing over every damn calorie. Your progress will be slower. But it will also be more sustainable & enjoyable. Being 100% on point with your nutrition isn't perfect. It's prison."
Take a listen to this episode if you're tired of chasing perfection.
Take a listen to this episode if you're tired of falling off the bandwagon.
Take a listen to this episode if you're ready to find a permanent solution.
We'll give you a hint of what that solution is now.... CONSISTENCY.
This is a question we get A LOT! And it's an answer we don't have until we have a lot more information from you!
What's working? What's not working? What are your goals? How's your energy? What's your lifestyle like? Work schedule? Workout regimen?
Not to mention.... your height, weight, age, gender, health history, medications.......
Regardless of the above answers, you have to know where you are starting in order to get where you want to go so take a self audit. Track your intake without any changes for a full week. Start with calories. Add them all up and divide by 7. That's your average daily intake. From there, make small, sustainable adjustments to start the process towards your goal(s)!
Need more help specifically tailored to your goals? Hire a qualified nutrition professional.
- Wake up
- Use the restroom
- Get naked
- Step on scale
- Interpret data objectively
- Move on
If this process is seemingly difficult for you, take a listen to How To Weigh Yourself! Or in some cases... not weigh yourself.
We invited The Diet Doc's founder, Dr. Joe Klemczewski, to explore the physiology behind bioelectrical impedance analysis scans.
bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.'
If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details.
If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.
We invited our Health Psychology, Dr. Kori Propst, to explore the psychology behind bioelectrical impedance analysis scans.
bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.'
If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details.
If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.
When you're on, you're on & ALL IN! But when you're off, you're not only off but you decided to light the plan on fire, eat all the foods and decide "oh-what-the-hell-I-will-just-start-again-on-monday."
This ring a bell for you?
Take a listen to learn how Flexible Dieting teaches us that your diet isn't something that should feel like and on-again-off-again relationship.
....in the same breath we will ask you - at what cost are you willing to change?
Our hope with Flexible Dieting is for clients and listeners to establish a diet (di·et - noun - the kinds of food that a person, animal, or community habitually eats) that not only leads them to their desired body composition goals but meets the need of their lifestyle!
Alexa and Meredith of The Diet Doc Movement dive in to their top six markers to measure their clients progress!
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Body Composition Analysis (Evolt, InBody, Accunique - bioelectric impedance scans)
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Girth Measurements (shoulders, chest, waist, abs, hips, glutes, thighs, arms)
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Progress Photos (front/side/back)
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Mindset (around the process, around food, around your Self)
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Improvements each week (consistency over perfection)
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Energy (level) and Energy (intake)
Listen to the end to hear their personal favorite progress markers to measure their own wellness success!
Welcome to episode three of our of Disordered Eating podcast series. Episodes 1 and 2 explore clinical eating disorders. Today, we explore disordered eating as a whole with The Diet Doc’s Health Psychologist, Dr. Kori Propst.
If you are looking to improve your relationship with food, reach out to us. We base our consulting services not only the science of nutrition but also the psychology of dieting.
And if you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.
Welcome to episode two of our three part series on Disordered Eating. We have invited The Diet Doc’s Vice President and Health Psychologist, Dr. Kori Propst, in to these conversations. She eloquently broached the topics anorexia and bulimia in our first episode. Today she explores a very prevalent eating behavior, yet not often talked about, binge eating disorder.
If you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.
Welcome to episode one of our three part series on Disordered Eating. We have invited The Diet Doc’s Vice President and Health Psychologist, Dr. Kori Propst, in to these conversations. She eloquently broaches the topic on clinical eating disorders such as anorexia, bulimia, binge eating and disordered eating behaviors.
If you, or someone you know is battling an eating disorder, please don’t hesitate to contact the National Eating Disorders Association through text, call or chat feature at nationaleatingdisorders.org.
Alexa and Meredith dive in to not only meeting their clients where they are, but teaching them to meet themselves where they are.
Topic 1 (1-10min) - Accepting where you are AND accepting the outcome.
Topic 2 (10-14min) - You must get out of your comfort zone WITH an open mindset.
Topic 3 (14- 21min) - We, as Nutrition Clinicians, have to meet our clients with where they are at.
Topic 4 (21-22min) - What is one thing you can do today to make your tomorrow better than your yesterday?
Today's episode will help active women understand how to work WITH their cycles while exercising and dieting!
Our guest expert, Esther Goldsmith, is a Sports Scientist with Orreco Sports Science & Data Company. She represents the female athlete branch, FitrWoman. This revolutionary app has made it accessible for all women to not only understand and track the physiology of our body's but how we can optimize our menstrual cycle with nutrition and exercise!
Esther Goldsmith, Sports Scientist | esther.goldsmith@orreco.com |FitrWoman
In this episode we dive in to What is it? Benefits? Drawbacks? Takeaways to apply to Flexible Dieting? of the following diets with the president of The Diet Doc and founder of Flexible Dieting, Dr. Joe Klemczewski.
- Vegetarian
- Ketogenic
- Paleo
- Intermittent Fasting
- Pills, Wraps, Shakes, Bars
Alexa & Meredith dive in to how claiming your level of commitment prior to an event, helps keep momentum going while dieting towards body composition change.
Level 1 - High Structure; no change in your approach to food, tracking, measuring, etc.
Level 2 - Moderate Structure; tracking calories but not specific macronutrients
Level 3 - Moderate Flexibility; no tracking but continuing mindful eating practices similar to those if tracking were involved
Level 4 - High Flexibility; no structure to your food decisions, you want it, you eat it
This podcast explores how The Diet Doc Movement co-owner, Alexa Miller's, diet was shaped from childhood, college athletics, body building to growing 3 tiny humans. The Diet Doc helped lead her to food freedom, self love/care and ultimately to become the Nutrition Consultant she is today! Learn about how Flexible Dieting can be part of every season of your life as it has for Alexa.
We are so excited to continue to grow and offer our clients not only nutritional guidance and support but connect them with businesses like Lima's Finest Food Co. to make eating well super convenient and delicious! Meet the mastermind behind LFFC in today's episode, Chef Dan!
Check out Lima's Finest Food Co. on Facebook or stop by his Cafe on Cole Street [1250 N. Cole St. Lima, OH].
In this episode of Cocktails With Coaches we explore how to navigate dieting etiquette with Positively Proper blogger, Alexandra Bitonti!
Alexandra is an event, etiquette, and protocol professional. She is formally trained as a Protocol Specialist who has worked in the world of special events, professional sports, and entertainment. She has seen how etiquette and protocol make a difference at work, at home, with friends, and even during interactions with strangers. Through her experience, she has come to learn and fully believe etiquette and protocol are truly about putting your best foot forward and being confident as you do.
Alexandra goes in to discuss the etiquette associated with how to accommodate dietary preferences in social settings, how to politely say no to food, how to track macros in a social setting and more!
In this Cocktails With Coaches episode we discuss how to navigate the complicated world of dieting by eating simply! We share our top 4 tips on how to simplify dieting followed by an open discussion with participants!
On this episode of Cocktails With Coaches, Alexa & Meredith explore how to live your best life while [flexible] dieting. We define what is structured flexibility, how to approach event with the 4 levels of commitment to dieting as well as how to track alcohol accurately within your macronutrients.
Are you chasing a desired outcome or a desired feeling? Today we speak with Life Coach, Marissa Nash, on how to love yourself even as you seek change.
Marissa Nash is a Holistic Life Coach, Executive Coach , Meditation Teacher, 1,000+ hour Yoga Instructor, and Corporate Wellness Consultant.
She is also the CEO of The Well Studio, a boutique wellness coaching firm for female leaders. The Well Studio offers a virtual membership studio for women to experience yoga and meditation on a weekly basis. Marissa also offers one-on-one coaching through her one year coaching program, The Well Method. As a Holistic Executive Coach and Corporate Wellness Coach, her mission is to teach women how to tap into the wisdom of their mind, body, and soul, learn to trust their intuition, follow their desires, and step into their personal power both personally and professionally. Her career in wellness started at lululemon at CorePower Yoga and she has since I've worked in the wellness industry for over 9 years. She’s been a Certified Professional Life Coach for almost 6 years and a 1,000+ hour Yoga Instructor for almost 10 years. She developed The Well Method out of a gap that she witnessed in the wellness industry as well as the practices, techniques, and holistic modalities that she’s used to heal and transform her own mind, body, and soul and immensely transform her own leadership. She’s coached over 300 women and have worked with clients across the U.S. and abroad, including California, Pennsylvania, New Zealand, North Carolina, Texas, South Carolina, Michigan, and New York! Lastly, Marissa is a dog-mom to her mini-goldendoodle, Finn who you can meet regularly on her instagram.
In today's episode we chat with the infamous, Jordan Syatt, on the topic of a calorie deficit.
Jordan Syatt has been featured in Men's Health, Men's Fitness, CNN. He is a 5x World Record Power Lifter, a Precision Nutrition and Westside Barbell Certified coach with a Bachelors of Science in Health & Behavior Science with a focus in Strength & Conditioning. He is voice behind the world famous Syatt Fitness youtube channel where you can find endless amounts of information on nutrition and training. We love his to-the-point, yet humorous, approach towards teaching wellness. We hope you enjoy!
Today's episode explores how Missouri's Diet Doc Owner, Tanya Burton, has incorporated Intermittent Fasting with her own Flexible Dieting journey!
Tanya Burton is the proud owner of The Diet Doc - Sedalia and Jefferson City! Her love for fitness and health inspires her to motivate and encourage all those she meets. She is a wife, certified nutritionist, ISSA certified personal trainer, licensed massage therapist, dance instructor, and boot camp instructor. In 2018 she was voted as 20 under 40 in Sedalia. You may have also heard her giving out nutrition tips and advice on the local radio station or reading about it in Missouri Magazine or the local newspaper!
Tanya's Story: She grew up with an active lifestyle playing multiple sports in high school (volleyball was her favorite). However, after college, her active lifestyle started to slow down and she began gaining weight. She battled with anxiety and depression for a long time. She gained over 50 pounds in two years. Tanya was tired of feeling lethargic, and depressed. Finally, one day when she couldn't even walk up a flight of stairs she knew something had to change. Her lifestyle needed to change. So she took the first step in transforming her life by hiring a nutrition and fitness coach. She used the flexible dieting approach to lose 50 pounds in one year. She continued to study nutrition and became a certified NAMS nutritionist.
Tanya Today: In the past 3 years she's helped thousands of women lose between 20-100 pounds! Most importantly, she taught her clients the skills and habits to keep the weight off based on their lifestyle. Tanya is honored to be part of The Diet Doc team! She is grateful to be providing specialized and custom nutrition, weight loss, and fitness services to help clients achieve their health and fitness goals.
In this episode of Coffee With Coaches we explore the psychology of eating with Health Psychologist and Diet Doc Wellness Director, Dr. Kori Propst.
Dr. Kori directs The Mental Edge & Eating Psychology program, as well as the weight-inclusive nutrition and health promotion program at The Diet Doc. She specializes in a blend of coaching modalities, including cognitive behavioral, positive psychology, mindfulness, self-compassion, acceptance and commitment, intuitive eating, and strengths-based experiential techniques aligned with social justice and geared toward integrated motivation. Her rich education and experience create an unmatched expertise in physical and mental training, mind-body integration, optimal athletic performance, and overall well-being. Kori partners with her clients to optimize their relationships with their bodies, with food, and with their goals. Empowerment, freedom, dignity and curiosity undergird her approach.
Dr. Kori goes in to discuss the differences between diet and diet culture, body image, the influence of our upbringing on our relationship with food, how she got in to body building and more!
We are so excited to have guest Coach, Jen Douglas-Craig, at this week's Coffee with Coaches to dive in to all things plant based; foods, dieting, recipes!
Jen is a plant based coach, teacher and advocate. After her husband was diagnosed with high cholesterol and early onset heart disease 4 years ago, she revolutionized their lifestyle, going from a meat eating family to a plant based one, completely reversing his heart disease without medication. She helps people transition to a plant based lifestyle without the overwhelm.
email: jendouglascraig@gmail.com
instagram: jen_douglascraig
Today's episode of Coffee With Coaches, Alexa and Meredith share their top 3 healthy habits.
Meredith
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Exercise because you love your body, not because you hate it
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Eat your veggies
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Your tribe affects your vibe
Alexa
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Make a commitment to your commitment
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Cook in bulk
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Listen to a positive podcast daily
Alexa and Meredith are licensed Diet Doc Nutrition Clinicians. So what exactly does that mean? It means that we have teamed up with The Diet Doc's top wellness professionals including Health Psychologist and Wellness Director, Dr. Kori Probst, Medical Director, Dr. Jennifer Souders, and the founder of it all, Dr. Joe Klemczewski! Alexa and I have enhanced our credentials with becoming certified Nutrition Consultants through the National Academy of Metabolic Science. This organization was co-founded by our two very special guests today, Dr. Joe Klemczewski and Tyler Mayer.
Joe Klemczewski has earned degrees in physical therapy, health, nutrition, literary journalism, and health education. He is currently pursuing a masters in social psychology. Klemczewski began licensing The Diet Doc business model in 2007 and has helped develop 150 Diet Doc Weight-Loss Centers around the world. He has spoken at universities, school systems, fitness camps, medical organizations, and Fortune 500 companies. Joe was a contributing science editor for Chelo Publishing for fourteen years. His articles regularly appeared in Iron Man, Natural Bodybuilding & Fitness, Exercise for Men, and Best Body; many have been translated for German and Asian publications. He has written for numerous websites, including eDiets and Huffington Post, has contributed chapters to fitness industry books, and has edited physiology textbooks for an academic publisher. His book, The Diet Docs’ Guide to Permanent Weight Loss, co-authored with Dr. Scott Uloth, MD, was released in 2009 by Harvest House Publishing, and 50 Days to Your Best Life in 2014, coauthored with Kori Propst. LMHC, PhD by WordSpank Publishing. Joe is a retired WNBF professional drug-free bodybuilder and a pioneering physique sport coach with more than 400 pro cards, 150 pro titles, and 50 world championships won with clients.
Tyler Mayer is the founder of Tyler’s Nutrition Training, LLC, co-founder of Flexibledieting.com and co-founder of the National Academy of Metabolic Science (NAMS). He has been helping individuals with flexible dieting methods since 2009. Tyler graduated with an Associate’s Degree from the School of Radiologic Technology in 2004 and worked for more than years in X-Ray, CT, and the Cardiac Cath Lab. This experience gave him a strong practical background and understanding of health and physiology. He strengthened this foundation by continuing his education in human nutrition and sciences. The desire to help people with sustainable results was a driving force behind his transition into coaching. Since founding Tyler’s Nutrition Training in 2009, Mayer has helped hundreds of bodybuilders, fitness models, and the general public reach and maintain body composition goals. His common sense, adaptable approach and team-oriented mindset has created opportunities to give seminars from the casual to the corporate level across the United States. He is the author of several ebooks and has contributed articles to multiple websites regarding flexible dieting and coaching. Being an OCB professional natural bodybuilder and competitive powerlifter, Tyler understands the importance of results. He has used this education and experience to help more than 100 natural bodybuilders earn pro status across multiple organizations.
We are so excited to continue to grow and offer our clients not only nutritional guidance and support but connect them with businesses like Fresh-N-Fit to make eating well super convenient and delicious! Meet the mastermind behind Fresh-N-Fit, Chef Sal!
Chef Sal wanted to provide a solution to improve the health & daily lives of people through personalized home cooked food using real, unprocessed ingredients that address their unique, individual needs. As someone has struggled majority of her life with weight issues, she decided to use her passion for food to create healthy gourmet meals that we can easily adapt to everyday life styles.
Check out Fresh N Fit (@freshnfitnc) on Facebook while her website in under construction!
Discover how The Diet Doc was created and get to know 'The Godfather of Flexible Dieting'/Founder, Dr. Joe Klemczewski and Health Psychologist/Wellness Director, Dr. Kori Propst.
Joe Klemczewski has earned degrees in physical therapy, health, nutrition, literary journalism, and health education. He is currently pursuing a masters in social psychology. Klemczewski began licensing The Diet Doc business model in 2007 and has helped develop 150 Diet Doc Weight-Loss Centers around the world. He has spoken at universities, school systems, fitness camps, medical organizations, and Fortune 500 companies. Joe was a contributing science editor for Chelo Publishing for fourteen years. His articles regularly appeared in Iron Man, Natural Bodybuilding & Fitness, Exercise for Men, and Best Body; many have been translated for German and Asian publications. He has written for numerous websites, including eDiets and Huffington Post, has contributed chapters to fitness industry books, and has edited physiology textbooks for an academic publisher. His book, The Diet Docs’ Guide to Permanent Weight Loss, co-authored with Dr. Scott Uloth, MD, was released in 2009 by Harvest House Publishing, and 50 Days to Your Best Life in 2014, coauthored with Kori Propst. LMHC, PhD by WordSpank Publishing. Joe is a retired WNBF professional drug-free bodybuilder and a pioneering physique sport coach with more than 400 pro cards, 150 pro titles, and 50 world championships won with clients.
Dr. Kori directs The Mental Edge & Eating Psychology program, as well as the weight-inclusive nutrition and health promotion program at The Diet Doc. She specializes in a blend of coaching modalities, including cognitive behavioral, positive psychology, mindfulness, self-compassion, acceptance and commitment, intuitive eating, and strengths-based experiential techniques aligned with social justice and geared toward integrated motivation. Her rich education and experience create an unmatched expertise in physical and mental training, mind-body integration, optimal athletic performance, and overall well-being. Kori partners with her clients to optimize their relationships with their bodies, with food, and with their goals. Empowerment, freedom, dignity and curiosity undergird her approach.
Tune in to their podcast The Diet Doc Life Mastery on Apple, Spotify or youtube. They can both be reached at www.thedietdoc.com.
Welcome!
We are so excited you have decided to join us here! We plan to share all things food, fitness and fun in this space! We have worked with many of you before but for those we are just meeting, we are Alexa (the blonde) and Meredith (the redhead). We are two friends with a shared passion to help people discover the healthiest, happiest versions of themselves through nutrition, exercise and self love. We are The Diet Doc Movement.
Alexa started her journey with Anytime Fitness AND The Diet Doc in 2013 where she started out as a member and a fitness competitor. She quickly found her passion for serving others which led to the purchase of the gym and later the purchase of The Diet Doc, LLC with her dear friend and right hand woman, Meredith Reiber. The Archbold, Ohio native now resides in Lima with her husband Brandon and 3 children, Cozy, Cruz and Storm. She's a foodie and a coffee snob that loves to workout, eat sushi and chocolate, spend time with her family and friends, and travel. She is a lover of big hair, her MSU Spartans, and of course she bleeds purple for Anytime Fitness. ((alexa@thedietdoc.com))
Meredith is a personal trainer, yoga instructor, NAMS certified nutrition consultant, and entrepreneur trapped in a gypsy soul. Her intention is to help others discover the healthiest version of themselves through all things movement and nutrition! She has spent the last 8.5 years in the fitness industry exploring multiple formats of exercise, gym management and entrepreneurship. She currently co-owns The Diet Doc Movement with best friend/mentor/previous boss, Alexa Miller, while managing Anytime Fitness Kannapolis in her new home of North Carolina. In her free time she can be found working out, yoga studio hopping, embracing her inner foodie or day dreaming of her next big travel adventure! ((meredith@thedietdoc.com))
Website: The Diet Doc Movement
Facebook: The Diet Doc Movement