PLANTSTRONG Podcast Ep. 306: Dr. Regina Ragasa - This Obesity Doctor's 3 Weight Loss Rules That Actually Work
Jun 19, 2025
Dr. Regina Ragasa, a triple board-certified physician specializing in obesity and lifestyle medicine, shares her journey from conventional medical practices to advocating for whole food, plant-based nutrition. She presents her three essential weight loss rules: eliminating animal products, avoiding ultra-processed foods, and cooking without oil. Dr. Ragasa also discusses her inspiring 'patient zero' who reversed diabetes through diet and the challenges surrounding obesity and food culture. Emphasizing food as medicine, she encourages a shift in how we perceive health.
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Patient Zero Reversed Diabetes Rapidly
- Dr. Regina Ragasa recounts a patient with A1C 8.5 who went plant-based and stopped insulin within a week.
- Her A1C fell to 7.5 in one month and the patient lost 30 pounds, inspiring Ragasa's practice shift.
Beans Are A High-Quality Protein
- Animal proteins are calorie- and fat-dense compared with beans and lentils.
- Beans (~3% fat) deliver low calories plus high soluble and insoluble fiber that reduce inflammation and aid weight loss.
Choose Foods That Look Natural
- Avoid ultra-processed foods and favor whole foods you can recognize from nature.
- Use the simple test: if it doesn't look like it grew from the ground, avoid it for better health.
