Non-negotiables: protein, fiber, movement

This episode is brought to you by Cozy Earth, Bon Charge, and Momentous.

Most people who lose weight end up regaining it, and that cycle can be even more pronounced after stopping GLP-1 medications if there isn’t a clear plan in place. Weight loss gets most of the attention, but maintenance is where people tend to struggle. Today’s guests share a practical framework for navigating that challenge and achieving long-term success.

Today on The Dhru Purohit Show, Dhru sits down with Dr. Holly Wyatt and Dr. James Hill to break down what really drives long-term success with weight loss, especially in the era of GLP-1 medications. We explore why losing weight and keeping it off require different skills, why a clear maintenance plan matters as much as the initial weight loss, and how mindset and social environment can quietly make or break progress over time. Dr. Wyatt and Dr. Hill also share practical strategies for physical activity, navigating food choices, and recognizing early warning signs of weight regain before it snowballs, making this a must-listen for anyone focused on sustainable, lasting results.

Dr. Holly Wyatt is a physician and endocrinologist with over 25 years of experience in weight loss and long-term weight management, known to millions from Extreme Weight Loss. She’s a coauthor of State of Slim, creator of the SOS programs, and a Professor of Nutrition Sciences at the University of Alabama at Birmingham, where she researches what it truly takes to maintain weight loss. She also co-hosts the podcast Weight Loss and…, translating science into practical strategies for everyday life.

Dr. James O. Hill is one of the world’s leading obesity researchers, with over 40 years of experience studying weight regulation and metabolic health. He has published 700+ scientific papers, co-founded the National Weight Control Registry, and recently helped launch the International Weight Control Registry. Dr. Hill is a Professor of Nutrition Sciences at the University of Alabama at Birmingham, directs the Nutrition Obesity Research Center, and is the coauthor of State of Slim and The Step Diet Book.

In this episode, Dhru, Dr. Wyatt, and Dr. Hill dive into: 

• The importance of planning for weight maintenance (1:30)

• Insights from the National Weight Control Registry (4:01)

• Understanding how GLP-1 medications work (6:30)

• Side effects and quality-of-life considerations (8:33)

• The return of hunger after stopping medications (11:35)

• The debate between medication and traditional methods (16:18)

• Chasing the perfect diet: a common mistake (24:00)

• Advocating for health, confidence, and self-management (29:02)

• Key practical recommendations for weight maintenance (39:25)

• Strategies for increasing protein and fiber intake (45:26)

• Managing liquid calories and their impact (48:44)

• Early warning signals for weight regain (54:48)

• The influence of social networks on weight (59:31)

• Mindset and identity in weight management (1:05:28)

• Physical activity that supports weight maintenance (1:10:28)

Also mentioned in this episode:

• Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications Without Regaining the Weight

For more on Dr. Wyatt and Dr. Hill, follow them on Dr. Wyatt’s Instagram, Apple Podcasts, Spotify, Amazon Music, or visit their Website.

This episode is brought to you by Cozy Earth, Bon Charge, and Momentous.

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