Embracing Grace & Balance for Health in 2025

January 2025 Newsletter

Welcome Back!

As we usher in the New Year, our phones have been ringing non-stop with calls from individuals eager to restart our program or have heard about the program and want to become members. Each January brings the same hopeful scenario for new patients and returning patients alike. I want to take a moment to talk about something vital—Grace.

Grace is not just a word; it's an action. Grace is the undeserved blessing that we shower on ourselves and others. Here at The Weigh Station, we extend grace to individuals returning after gaining back weight, understanding the powerful grip of food addiction—sugars, sodas, carbohydrates. They've made excuses, yes, but instead of turning them away, we offer them grace as a fresh start and hopeful new beginning. Especially with the addition of GLP-1 medications and others that address the physiologic/mental drive for poor quality, processed, weight gaining foods. 

I know the grace and hopefulness of new beginnings and the struggles of repeated failures. From those failures we learn and grow and with the grace of others we can rise to achieve our goals.

We all make repeated mistakes. So, as you set your goals for 2025, remember to extend grace to yourself—that undeserved forgiveness.

Eating Too Few Calories and Over-Exercising Can Slow Weight Loss Efforts!

For our new members: 

You've joined The Weigh Station, ready to exercise and embrace a healthier lifestyle. However, instead of sticking strictly to the program goals outlined by the physician, you've decided to cut back on some recommended proteins, fruits, or veggies, while upping your exercise regimen, thinking this will accelerate your progress. But why isn't your weight budging or even going in the wrong direction?

Surprisingly, sometimes less can be more with exercise, and more can be beneficial with food. Here's why:

The Science Behind It:

The explanation involves both metabolism and hormone regulation. One key player is cortisol, a stress hormone. While cortisol helps us wake up and mobilizes fat in the morning, chronic elevation, especially when combined with insulin and insulin resistance, can lead to increased visceral fat storage around the abdomen.

• Stress and Cortisol: The holiday season can already be stressful, and when you add excessive cardio and calorie restriction, it's like adding fuel to the fire. This can spike your stress levels, leading to higher cortisol.

• Water Retention: Elevated cortisol can cause water retention, which might mask actual fat loss. When you increase your calorie intake and reduce intense exercise, this retention might decrease as cortisol levels drop.

• Leptin Resistance: Cortisol can also interfere with leptin, a hormone that signals satiety. A study showed that combining a low-calorie diet with six hours of cardio per week can lead to leptin resistance and a slowed metabolic rate, both linked to high cortisol levels.

The Psychological Impact:

Those who struggle most with this issue often feel intense pressure about losing weight quickly. They adopt an all-or-nothing approach, with little patience for slow progress. If fat loss stalls, even for a week, the response might be to cut calories further and increase cardio, driven by a "harder is better" mentality. This approach can backfire, causing the body to produce more cortisol due to stress.

The Solution:

• Relax: Take a break, follow The Weigh Station’s balanced recommendations, and consider lighter activities like walking instead of intense cardio.

• Moderation: Everything in moderation. Your weight wasn’t gained overnight, and it won't be lost that way either. Patience is key.

• Mindset Shift: Make 2025 your year for health by setting realistic goals. Many resolutions fail because of overwhelming, unattainable targets that lead to disappointment. Remember, slow and steady wins the race.

By understanding and respecting our body's signals and the complex interplay of hormones like cortisol, you can make more informed decisions about diet and exercise. Let's make this year one of balanced, sustainable health improvements at The Weigh Station.

See you in the office,

Justin Lindsey, D.O.

2024 Seasons Eatings…

Holiday Health & Seasons Eating Newsletter 2024
Weighing In on the Holiday

Welcome to our 2024 Holiday Health Newsletter! The festive season from Thanksgiving through New Year's is a time of joy, but it can also be challenging for those managing weight, eating disorders, or dietary sensitivities. Remember my wonder team is available to help get you through the holidays successfully, I know how hard it can be. Here’s how you can navigate these holidays with health and happiness:

Navigating Holiday Eating

• Acknowledge the Challenge: From Thanksgiving to New Year, celebrations often revolve around food, which can be daunting for those with eating disorders, carbohydrate intolerance, or insulin resistance.

• Mindful Eating: Holidays should be about enjoying time with loved ones, not just the food. Slow down, savor each bite, and listen to your body's satiety signals.

• Avoid Isolation: The pressure of family scrutiny can be overwhelming. Seek out supportive environments where you feel safe and understood rather than isolating yourself.

Strategies for a Healthy Holiday Season

• Morning Exercise: Kickstart your day with exercise. Studies suggest morning workouts can lead to better food choices throughout the day. Here are some simple exercises:

  • Air Squats: 3 sets of 10-15 reps

  • Knee Push-Ups: 3 sets of 5-10 reps

  • Plank Holds: Work towards one-minute holds

• Boost Your Willpower: Like any muscle, your willpower strengthens with practice. Building self-control in non-food scenarios can translate to better food choices during holiday gatherings.

• Plan Ahead: Bring a healthy dish to family gatherings or suggest new, healthier recipes to host families. Being proactive can help manage your food intake.

• Set New Traditions: Shift the focus from food to fun:

  • Participate in a holiday 5K run or walk

  • Host a family game night

  • Engage in a white elephant gift exchange

  • Take time for self-care like reading or a relaxing bath

Emotional Well-being

• Thanksgiving Reflection: Before eating, take a moment to give thanks, not just for the food but for the companionship and love around you.

• Community Support: If you're feeling overwhelmed, remember there are communities and meetings (like AA for those needing company) where you can find support during the holiday season.

Avoiding the Holiday Hangover

• Stay Active: Cold weather is no excuse. Indoor exercises can keep you moving and help manage your cravings.

• Mind Over Matter: Mastering self-control in everyday situations can make it easier to resist holiday temptations.

A holiday thought from my dear friend Dr. Shaffer, "The holiday season is about creating memories, not overindulging. Enjoy your food, but remember, the real feast is the time spent with those you love."

Wishing You a Very Merry Christmas and a Healthy New Year from The Weigh Station!

Best to you and yours,

Justin Lindsey, D.O.

Contact Us:

• Roanoke/Salem: 540.982.0250

Andropause

As men age, the natural decline in testosterone levels can lead to a range of physical and psychological changes. Reduced muscle mass, decreased energy levels, diminished libido,

Thankful for our Community…

Since beginning this journey at TWS...each of you have touched my heart with your stories, success and love. I am so thankful for the opportunity you have generously given me and the trust you have placed in me to help this community on its metabolic wellness journey. Everyday at TWS is a joyful, fun day filled with your great success and again I am thankful to be apart of it.

Lets get off here…

So many changes at The Weigh Station over the past month. We have relocated to Roanoke, Judy retired, and Dr. Shaffer has been gracious enough to pass me the practice newsletter. I have deleted and retyped what to say so many times...I have lost count. What do we need to discuss? What needs to be conveyed to The Weigh Station family?