Turning Knowledge into Action: From “I Know What to Do” to “I’m Doing It”

We’ve all been there, standing at the crossroads of knowledge and action. You’ve read the books, watched the videos, and absorbed all the advice on living a healthier life. You know what to do, but somehow, it often stops there. The gap between knowledge and action can be wide, but it’s a bridge worth crossing. In this blog, we’ll explore how to transform the common statement “I know what to do” into a resounding “I’m doing it” on your journey to a healthier and more fulfilling life.

Understanding the Knowledge-Action Gap:

“I know what to do” is a phrase that signifies awareness. It means you’re informed about the steps necessary for better health, whether it’s eating well, exercising regularly, managing stress, or getting quality sleep. But here’s the catch: knowing what to do doesn’t automatically translate into doing it. The gap between knowledge and action is where many wellness aspirations falter.

Breaking Down Barriers:

  1. Setting Clear Goals: Start by defining your health and wellness goals. Make them specific, measurable, achievable, relevant, and time-bound (SMART). Clear goals provide direction and motivation.
  2. Understanding Motivation: Examine your reasons for wanting to make a change. Motivation is a driving force, but it varies from person to person. Whether it’s improving your energy levels, reducing health risks, or feeling more confident, knowing your “why” can inspire action.
  3. Planning and Prioritizing: Once you’ve set your goals, create a plan. Break it down into manageable steps and prioritize them. What can you start with today? This approach prevents feeling overwhelmed.
  4. Accountability: Share your goals with a friend, family member, or a coach. Accountability can boost your commitment to action. Consider using a journal or an app to track your progress.
  5. Embracing Imperfection: Understand that progress is rarely linear. There will be setbacks and challenges. Don’t let perfectionism hold you back. Celebrate small wins and learn from slip-ups.

From “I Know What to Do” to “I’m Doing It”:

  1. Nutrition: You know what a balanced diet looks like, but now it’s time to fill your kitchen with nutritious foods, plan meals, and practice portion control.
  2. Exercise: Understanding the benefits of physical activity is crucial. But it’s the regular workouts, even on days when motivation is low, that transform knowledge into results.
  3. Stress Management: You’ve read about stress reduction techniques. Now, it’s about scheduling relaxation practices into your daily routine.
  4. Sleep: Knowing about the importance of sleep is one thing; creating a sleep-conducive environment and adhering to a consistent sleep schedule is another.

Celebrating Progress:

As you transition from knowing what to do to actually doing it, remember to celebrate your progress. Every small step you take brings you closer to your wellness goals. Share your achievements with others; their support can be a powerful motivator.

Unlock Your Potential with S3:

Turning knowledge into action is a monumental step toward better health. If you’re looking for a structured approach to help you master these habits, consider Seriously Simple Steps (S3). Our program specializes in habit mastery, transforming your “I know what to do” into “I am doing it” consistently. Sign up for S3 today and make your wellness aspirations your reality.

“I know what to do” is an excellent starting point, but it’s the action that truly matters on your journey to improved health and well-being. By setting clear goals, breaking down barriers, and embracing progress, you can turn your knowledge into transformative action. So, don’t just know it – do it, and watch your wellness aspirations become your reality.

Navigating the Health and Wellness Maze: Unraveling Fads, Myths, and Reality

By Dr. Matthew Kulka

In today’s dynamic world of health and wellness, where trends and information abound, it’s crucial to distinguish between what’s genuinely beneficial and what’s just a fleeting fad. In this pursuit of clarity, let’s debunk some common myths and shed light on the reality that truly matters.

The Lemon Water Myth: A Refreshing Illusion

Lemon water has gained popularity as a supposed weight loss remedy. While it provides hydration and a tangy kick, it’s not a secret shortcut to shedding pounds. Sustainable weight management hinges on a balanced approach that encompasses proper nutrition and regular exercise.

Detox Diets: Navigating the Detox Delusion

Detox diets often promise to purge toxins from the body. However, it’s important to remember that our bodies are already equipped with efficient detoxification systems, mainly managed by the liver and kidneys. Extreme detox diets can lead to nutritional deficiencies and potential health risks. Prioritizing a well-rounded diet and hydration is key to supporting the body’s natural detox mechanisms.

Tea-Tox Teas: The Temptation of Quick Fixes

Tea-tox teas market themselves as solutions to counteract unhealthy eating habits. But the reality is, no tea can undo the effects of consistently poor dietary choices. Genuine health stems from adopting a sustainable approach to nutrition, rather than relying on quick fixes.

Quick-Fix Workouts: Beyond the Mirage

The allure of rapid fitness transformations through short, intense workouts is appealing. However, it’s important to understand that lasting fitness requires a consistent commitment to regular exercise. Quick-fix routines can’t replicate the benefits of gradual, consistent physical activity.

Overnight Transformations: Embracing the Journey

In an era of instant gratification, the allure of immediate transformations is strong. But the truth is, real change takes time, dedication, and patience. Sustainable health improvements come from steady, lasting shifts in habits and behaviors.

Crash Diets: Unmasking the Downsides

Crash diets offer rapid weight loss but often sacrifice vital nutrients and overall well-being. True health arises from a balanced diet that provides essential nourishment and sustains the body’s vitality.

Miracle Supplements: Enhancing, Not Replacing

While supplements have their merits, they can’t replace the nutritional value of whole foods. Relying solely on supplements neglects the array of nutrients present in a diverse, nutrient-rich diet.

Extreme Challenges: Striking a Balance

Extreme challenges might grab attention, but their feasibility in everyday life is limited. Balancing the pursuit of ambitious goals with overall well-being is crucial to avoid exhaustion and potential injuries.

 

As we navigate the intricate landscape of health and wellness, it’s essential to make choices rooted in evidence-based practices. Prioritize sustainable habits, including balanced nutrition, regular exercise, and thoughtful choices. Rather than succumbing to fleeting trends, choose the path of long-term health and wellness by making informed decisions that resonate with your well-being.

If you enjoyed learning from this article, you may like to read Dr. Kulka’s 5 Food Rules For A Better Diet.

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Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Dr. Kulka’s advice on Supplements

Physician with handful of vitamins

Dr. Kulka’s advice on Supplements

Green Tea and Other Nutritional Supplements – Helpful or Hurtful?

 I want to tell you about some important information related to dietary, nutrition and health supplements that you may have tried, thought about trying, or know someone who has tried them. This information has recently come to the forefront of the news media. Perhaps you have read about it already?

First, all supplements may not be bad for you or particularly harmful, and some may benefit your health. Having said that, however, I also need to inform you that the supplement market is poorly regulated. Supplement manufacturers are not required to study their products, identify warnings, list side effects, or adhere to strict standards regarding dosage variability from bottle to bottle.

The FDA does not monitor dietary or health supplements, and they are not required to claim that the products are intended for any particular condition. There are often misleading statements on the labels, and consumers cannot rely on the FDA to confirm the claims because the FDA is not overseeing the process.

New York Times reported, “Spike in Harm to Liver is Tied to Dietary Aids,”

A New York Times article noted, “Spike in Harm to Liver is Tied to Dietary Aids,” revealed that several people taking green tea extract developed serious liver toxicity and one child, who was taking the extract in hopes of losing weight, ended up requiring a liver transplant due to overt liver failure from this supplement. The article explains that the FDA estimated that up to 20% of all severe liver injuries treated in one recent hospital network study were attributed to over-the-counter supplement ingestion.

Cases of Supplement-Induced Organ Damage.

In my medical practice, I have seen cases of supplement-induced organ damage. I treated several cases of kidney injury in boys and young men taking over-the-counter protein powders intended as muscle-building supplements for weight lifting. I’ve also seen liver failure from Kava Kava and numerous cases of GERD and other GI issues from multivitamins.

Say what you will about the pharmaceutical industry in the United States and the overprescribing of many substances. Still, the FDA is very stringent in its guidelines to approve the medication for the public. The FDA in this country is much more stringent than most European versions. This regulating body makes manufacturers prove that their products clearly benefit over the harm they may cause for the indicated and intended medical usage. The FDA makes the manufacturers label their products with warnings of interactions and possible side effects. They continually update products and warnings as the public reports cases.  

None of this takes place regarding over-the-counter supplements you see on the shelf in the pharmacy or supermarket. Think about that the next time you look through the aisle and see dozens of bottles of Vitamin B, C, and D, green tea extract, amino acids, and protein powders. While I sometimes recommend nutritional supplements, I stick to the ones backed up by medical science clinical studies, outcomes, and known benefits. I also have the ability to understand the side effects and interactions with other medications.   

Manufacturer Claims Often Misleading & Interactions With Prescription Medications

Many vitamins, such as vitamin K, interact with blood thinners. St John’s Wort can affect the dosages of certain prescription medications, and others can interact with other prescription medications or medical conditions. I would always suggest that people discuss their supplements or thoughts about particular supplements with their physician and not rely solely on the manufacturer’s claims or ANY Internet-based information as they are often misleading or outright wrong.  

Drinking green tea would most likely be better than taking a concentrated green tea extract that has not been clinically studied and has already been found to cause liver toxicity. Over the last few years, I have become very fond of a healthy diet of fruits, vegetables, and natural grains as a source of vitamins and minerals. You can get a plethora of micronutrients from these food groups with proven benefits without risking deleterious side effects. This diet crushes any benefit you think you may be getting from a standard over-the-counter multivitamin that has never been shown to have a significant beneficial overall effect.

Overall, diet and exercise are the best paths to fitness. Read which one I think helps more.

Medical Disclaimer
The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect a medical problem, promptly contact your professional healthcare provider.

 

 

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Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Dr. Kulka’s 5 Food Rules

Dr. Kulka’s 5 Food Rules

As a practicing physician, I get the chance to speak to patients daily about the decisions they make when eating. I always tell them the best way to eat is to plan a day in advance, which is part of my S3 program’s guidance. However, there are 5 simple things you can do to help make better eating decisions:

  1. Avoid most products that are packaged in a bag: If it’s in a bag it’s usually processed and full of carbs. This includes pretzels, chips, cookies, and crackers. If you absolutely need your carb fix then pick up the 100-calorie small individual snack bags. These will limit your intake while satisfying your craving. A rare exception to this rule is fresh-bagged veggies or real fruit (carrots & apple wedges.) I do not mean bags of processed dried fruits and veggies!
  2.  Pasta, rice, potatoes, and bread products: Instead have fresh fruit, veggies, salads, and lean meat. Stay away from the buns and bread before dinner while eating out.
  3. Ice cream and frozen yogurt: Instead try a healthy fruit and veggie smoothie and add chocolate or vanilla protein powder for that sweet taste. Consider frozen blended bananas. They taste better than frozen banana yogurt.
  4. Breakfast cereal: Most cereals are full of processed carbs that offer little nutrients. Cereals also inadvertently cause insulin spikes that induce hunger. Instead try Greek yogurt or steel cut oatmeal with fruit and nuts in the morning.
  5. Processed foods: Processed foods generally lack the thousands of nutrients found in natural foods. If it grows in nature then it’s likely healthy and good to eat. These are foods like veggies and fruits, which are full of vitamins and minerals. Eat them all day, feel great and watch the pounds shed away.

Use these tips daily and they will become part of your subconscious eating decisions routine. If you enjoyed this article, please read my thoughts on whether exercise or diet is more important for weight loss.

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Enter your email below and I’ll send you delicious recipes, articles, and tips to get control of your health and simple steps to maintain it.

Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Is Diet More Important than Exercise for Weight Loss?

Women in gym with weights

Is Diet More Important than Exercise for Weight Loss?

In my professional experience as a physician, I’ve noticed that many people who struggle to lose weight devote too much time to the treadmill, not the salad bar. 

As I tell my patients, “Six-pack abs are made in the kitchen, not the gym.”

Common sense leads you to think that exercise is enough to burn excess calories, but many people are surprised to learn how little calories exercise actually burns. 

While some sources differ, the average person only burns around 100 calories per mile of running. That means you would have to run about 2 miles to burn off one Krispy Kreme glazed doughnut (240 calories).

The unfortunate truth is that if exercise were enough to help people lose weight, many wouldn’t struggle. Top this off with cheat days which people think they earn from hitting the treadmill or fad diets that encourage indulgence, and it’s very easy to self-sabotage your weight loss journey. 

So let’s discuss why diet is more important than exercise for weight loss and a formula to combine diet with exercise to compound your weight loss results. 

The Problem with Prioritizing Exercise Over Diet

According to a meta-analysis of several studies, scientists found that energy levels and expenditure did not correlate with weight loss in children. 

The primary problem with prioritizing exercise over your diet is that exercise is often insufficient to create the caloric deficit required for weight loss. 

For example, suppose the average person burns 1500 calories daily through natural metabolism and an added 300 through vigorous jogging. In that case, they will need to consume less than 1800 calories to lose any weight. 

However, the average American consumes around a whopping 3600 calories daily. 

If you’re not counting your calories, no amount of exercise will allow you to shed weight if you’re consuming the average American diet. 

Exercise may also increase your appetite and cause many people to overindulge, thinking they have earned it. 

Lessons Learned:

  • Exercise burns fewer calories than you think.
  • Relying solely on exercise without counting calories makes it difficult to reach a deficit. 
  • Exercise may increase appetite and cause overeating. 
  • Maintaining vigorous exercise is incredibly difficult (and sometimes dangerous). 

Why Is Diet More Important for Weight Loss?

It may be true that we live more sedentary lives, but a more significant concern is the number of processed foods and sweets we consume. 

The main problem with the average can of cola, which is around 182 calories, is not that it’s high in calories but that it’s designed to make us hungrier. One NIH study found that ultra-processed foods like soda and candy trigger the hunger hormone ghrelin, which may lead to overeating. 

Furthermore, processed foods lack complex carbs, fiber, and protein and are easily processed, making it more difficult to feel satiated after consuming them. 

It’s also important to point out that processed foods lead to gut inflammation and are linked to depression, which may impact eating habits, digestion, and energy levels, leading to greater inactivity. 

One way I’ve heard it described is that the amount of food you eat (i.e., calories) impacts how you look, but what you eat impacts how you feel (i.e., energy). In turn, eating crappy foods that make you feel crappy forces you to supplement your depression and exhaustion with more foods, continuing the cycle!

Eating fiber-rich foods will help you feel fuller longer and suppresses ghrelin and insulin levels, so you don’t have as many cravings! 

Additionally, it’s estimated that 10-20% of the calories we burn are through digestion. So consuming more protein, which has a higher thermic effect than carbs (10-25% compared to 5%), boosts metabolism and helps you transfer fat to muscle growth. 

Lessons Learned:

  • The foods you eat impact how full and hungry you feel. 
  • Eating foods rich in fiber suppresses hunger and makes you eat less. 
  • Protein-rich foods boost metabolism. 
  • Nutritionally-dense foods improve organ function and digestion, which impacts energy levels. 

What Is the 80/20 Rule for Weight Loss?

So what is the right formula of diet and exercise required to lose weight? 

Clearly, exercise has several benefits for weight loss, including boosting metabolism, lowering blood pressure and insulin levels, and aiding us in sleep–another important factor in weight loss. 

However, diet is still more important. But how much more important?

Generally, I like to promote the 80/20 rule of weight loss or the Pareto Principle–which can be applied to many things. 

The standard 80/20 rule of nutrition is that you should eat a clean diet 80% of the time and allow for indulgence in the other 20%.

However, we can also adapt this rule to weight loss and say that diet accounts for 80% of weight loss results and exercise the other 20%. 

In the example above, if the average person burns about 300 calories through cardio, they have increased their ability to achieve a calorie deficit by 20% (considering the average BMR is 1500 calories). However, maintaining a strict diet will be required for the other 80% of the day to achieve their goals.

Another way of thinking about it is the number of opportunities you have in a day to shed weight. For example, if you only go to the gym once a day but eat 2-3 meals a day, plus 2-3 snacks, exercise accounts for around 20% of the number of times you influence your caloric intake

To achieve the best weight loss results, focus 80% of your effort on eating clean meals and the other 20% on slightly boosting your metabolism through regular exercise. 

By following this rule, you can reduce the intensity of your workouts to walks and low-impact exercises while simply reducing the amount you eat to achieve better weight loss results. 

Lessons Learned:

  • Combining diet and weight loss allows you to maximize your weight loss results.
  • Diet should require 80% of your focus.
  • Average exercise (~30-60 minutes per day) only has a 20% impact on your BMR.
  • Following the 80/20 rule allows you to engage in low-impact exercises and still lose weight. 

Other Considerations for Weight Loss

As anyone who has followed my S3 program can attest, weight loss is a trend and not a straight line. No simple workout or diet pill can get us the sustainable results we need. 

I like to stress to my patients that our metabolism is linked to a matrix of factors, including our:

  • Sleep
  • Muscle mass
  • Age
  • Genetics
  • Gender
  • Environment
  • Hormones
  • Stress

Fortunately, diet and exercise can positively influence these factors, resulting in overall wellness and higher metabolism for weight loss. 

Overall, the best way to achieve sustainable weight loss is to practice wellness, eat a clean diet, and exercise regularly. Over time, you can program the body to work for you and not against you. 

 

If you enjoyed this article you may like reading my thoughts on Probiotics.

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Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

The Science behind Wegovy and other new GLP-1 weight loss meds.

The Science behind Wegovy and other new GLP-1 weight loss meds.

Everyone wants the secret to weight loss, and drugs are often seen as an easy shortcut, though they may provide significant consequences. 

One drug that many of my patients have asked me about lately and which has been making headways across the media is the rise of injectable GLP-1 agonists for weight loss. 

However, only two GLP-1 agonists, Wegovy and Saxenda, have been approved by the FDA for weight loss, while many GLP-1 agonists are primarily used to regulate blood sugar levels in diabetes patients. 

With that said, there are many questions surrounding this new class of drugs. Do GLP-1 agonists work for weight loss? Can non-diabetics take these weight loss injections? 

Let’s dispel the mystery behind GLP-1 agonists and determine whether these injections are right for you and your weight loss journey. 

What Are GLP-1 Agonists?

GLP-1 agonists mimic the same function as glucagon-like peptides, which are hormones secreted in the intestines that increase insulin levels and suppress glucagon secretion. 

Insulin helps cells absorb glucose to power your body, while glucagon is a hormone responsible for raising blood sugar levels. Unfortunately, people who struggle with diabetes have higher insulin resistance which allows glucose to build up in the blood leading to hyperglycemia. Hyperglycemia can lead to several adverse outcomes, including increased hunger and thirst. 

How Do GLP-1 Agonists Work?

GLP-1 agonists mimic the secretion of glucagon-like peptides, which have shown promise in the suppression of glucagon and the increase in insulin resistance. GLP-1 agonists also delay stomach emptying to prevent glucose spikes and reduce hunger over time. 

Additionally, glucagon-like peptide 1 may possess anti-inflammatory properties, which may be one reason it helps with insulin resistance. Due to theories that chronic adipose tissue inflammation leads to insulin resistance, GLP-1 may also lower insulin resistance via other mechanisms. 

Every GLP-1 agonist works differently. All but one GLP-1 agonists have to be taken by injection, and as mentioned above, only two are approved for weight loss: Wegovy and Saxenda, from the Danish healthcare company Novo Nordisk . 

Generally, we divide GLP-1 agonists into short-acting or long-acting drugs, which impact the body slightly differently. 

For example, short-acting GLP-1 may delay stomach emptying, which can help reduce glucose levels after meals. On the other hand, long-acting GLP-1 agonists work by stimulating greater insulin production in the pancreas to help absorb glucose more easily into the body’s cells. 

Aside from helping people who struggle with diabetes, regulating blood sugar levels can also control hunger and thirst to prevent overeating. 

Additionally, the positive effects of losing weight with GLP-1 agonists have been shown to also improve cardiovascular health and cholesterol levels. 

For this reason, there is some optimism that GLP-1 agonists can be useful as weight loss products.

How Do GLP-1 Agonists Work for Weight Loss?

GLP-1 agonist injections may effectively curb hunger in patients by delaying the emptying of food from the stomach and into the small intestine. In turn, people who take GLP-1 agonists will feel fuller for longer after a meal.

Additionally, GLP-1 agonists can also prevent overeating associated with hyperglycemia by regulating blood sugar levels.

The non-Brand names of the two GLP-1 agonists that are currently approved for weight loss are Liraglutide (brand name Saxenda) and Semaglutide (brand name Wegova). 

Both are long-acting agonists taken via subcutaneous shots, with Semaglutide administered weekly and Liraglutide administered daily. While both have shown some effectiveness for patients, there are some risks and downsides. 

How Safe Are GLP-1 Agonists?

Early clinical trials of Semaglutide have shown the GLP-1 agonist is relatively safe, with a majority of adverse events considered mild. The most common side effects reported were nausea, GERD, flatulence, abdominal pain, diarrhea, constipation, fatigue, headache, and other gastrointestinal symptoms.

Do GLP-1 Agonists Cause Hypoglycemia?

One common concern many people have is whether GLP-1 can work too well and cause low blood sugar levels (hypoglycemia). 

Fortunately, GLP-1 agonists have not been shown to cause hypoglycemia in normoglycemic patients, meaning that it is currently considered by doctors to be safe to take whether you are diabetic or not. However, the risk of hypoglycemia largely depends on individual risk factors and should ALWAYS be discussed with your doctor. 

Are GLP-1 Agonists Worth It for Weight Loss?

This leads us to our ultimate question: are GLP-1 agonist shots worth the risks? 

One study from the New England Journal of Medicine found that patients who took Tirzepatide ( a GLP-1 agonist not approved for weight loss) enjoyed a 20% greater weight production than placebo groups who had not taken the drug. 

Similar findings have also found that Semaglutide helped patients shed around 15% of their total weight. 

However, while these drugs may come with mild side effects, these drugs are generally not recommended for anyone under a BMI of 30. 

Furthermore, many of these drugs are:

  • Highly expensive
  • Not covered by insurance
  • Require daily/weekly injections

While GLP-1 agonists are highly effective for people struggling with Type-2 diabetes, there may be better alternatives for regular people trying to lose weight.

Time-restricted eating, getting more sleep, and following a steady diet can be more effective and provide better long-term benefits than relying on GLP-1 injections.

Like so many other products, once patients stop using the product, the weight returns. So while GLP-1 agonists have shown effectiveness for weight loss in short-term trials, patients should wait for long-term data to see if GLP-1 agonists can help stabilize people’s weight long-term without a rebound. 

Remember, GLP-1 agonists, are effective because they suppress hunger. Therefore, adjusting eating schedules and consuming fewer calories is all achievable without spending thousands on injections with potentially serious side effects. 

Takeaways

GLP-1 agonists offer great promise in the treatment of diabetes and have been shown to be effective in helping patients struggling with obesity. However, GLP-1 agonists can be very expensive and have a host of side effects. 

Adjusting your diet, activity level, and when you eat will all prove more effective and stable at helping you lose weight over the long term. 

FAQs

Can Non-Diabetics Take GLP-1 Agonists?

Early findings indicate that GLP-1 agonists are glucose-dependent, meaning they only suppress glucagon and increase insulin in response to increased glucose. In sum, non-diabetic patients should be able to take GLP-agonists without the risk of hypoglycemia. 

Does Insurance Cover GLP-1 Agonists?

Unfortunately, no major insurance carrier covers GLP-agonists, meaning all costs must be paid out of pocket. 

Is There a Natural Alternative to GLP-1 Agonists? 

Studies have found that products like berberine, curcumin, soybeans, wheat, resveratrol, cinnamon, and several other natural ingredients found in complex carbs may boost GLP-1 activation.  

Always speak to your physician before considering or taking any new medication or supplement. 

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Enter your email below and I’ll send you delicious recipes, articles, and tips to get control of your health and simple steps to maintain it.

Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Introducing the New Seriously Simple Steps Program

Introducing the New Seriously Simple Steps Program

Are you struggling to lose weight? Have you tried several different diets only to be disappointed? Dr. Mathew Kulka has created a sustainable weight loss program designed to deliver long-term results.  Seriously Simple Steps is a step-by-step weight loss program designed to help you adopt healthy eating habits and gradually lose weight over the long term. Unlike rapid weight loss plans, Seriously Simple Steps is designed to prevent rebound weight gain.  You don’t start in the deep end when you learn how to swim. But, unfortunately, that’s what so many diets force people to do to lose weight. Instead, Seriously Simple Steps allows people to gradually incorporate healthy eating habits and educates them on better decision-making to lose weight slowly and sustainably.  Back by 20 years of physician experience and leading medical science, Seriously Simple Steps is engineered to program your body’s inner computer to work for you to lose weight and not against you.  There are no gimmicks or fad diets; every step is backed by nutrition science and guaranteed to make a positive difference in your life. Discover the Seriously Simple Steps advantage and how it can work for you. 

What Is Seriously Simple Steps (S3)?

Seriously Simple Steps is a ten-step weight loss program followed one step at a time over ten weeks designed to change how you eat and think about weight loss, nutrition, and health. Every week incorporates a new step to adjust your body and brain to each new lifestyle habit. S3 is based on simple steps like we’re used to from school, so users can gradually adopt new lifestyle habits that other weight loss plans throw at them all at once. In addition, S3 is an all-in-one weight loss program that doesn’t rely on expensive meal plans or protein shakes but addresses the following:
  • What you eat
  • How you eat
  • When you eat
  • Other lifestyle choices that impact health

Why It Works?

Dr. Matthew Kulka developed S3 over 20 years of physician practice after watching patients struggle to keep weight off during their weight loss plans. Unfortunately, many diet plans only work as long as you stick with them.

However, the knowledge learned in Seriously Simple Steps will stay with you forever. And by slowly allowing individuals to adopt new and healthy habits one step at a time, they reach those significant milestones in their weight loss journey without giving up or abandoning their plan. 

For this reason, S3 is the only fully personalized weight loss plan available so that you adopt each change as it makes the most sense to your lifestyle. 

Using the latest science surrounding nutrition and health, Dr. Matthew Kulka engineered this program to help individuals meet calorie goals, monitor their metabolism, and program their bodies to shed weight through natural processes. 

S3 doesn’t cheat the body like other diet plans but utilizes natural processes to maximize your weight loss results. 

By applying physician knowledge and a physician’s approach to helping people lose weight, S3 puts people in control of their weight loss. 

Plus, all information learned in the S3 program can be used for life and even taught to others, free of charge–making you the expert!

Benefits of S3

  • Programs the body’s inner computer to work for you and not against you.
  • Sustainable results without rebound weight gain.
  • Focuses on the habits of eating to address root concerns.
  • Simple and sticky steps adopted one step at a time to make your goals easier to reach.
  • Science-backed steps based on 20+ years of physician experience. 
  • Educates users on nutrition science to put them in control of their weight loss journey.
  • All steps can be relearned at any time and taught to others.
  • Offers practical meal prep advice to resist temptations and cravings.
  • Includes practical tools, like weight trackers and BMR caPrograms the body’s inner computer to work for you and not against you.

Why It's Different?

Independence and Control

So many diets force users to become dependent on expensive meals and protein shakes. However, psychology tells us that one reason users struggle with obesity is that they lack self-control in many areas of their life.

S3 is different because it teaches users how to take control of their diet by educating them on the science of nutrition and how to make healthier decisions. 

S3 users have complete control over their diet and eating habits while using what they learn in the program to make healthier decisions. 

No Fads

S3 is not keto, paleo, or a restrictive diet or meal plan. Instead, S3 focuses on healthy habit formation that helps prevent overeating and incorporates the best part of these diets to educate you on the best meal and snack decisions. 

By taking a holistic and 360-degree approach to nutrition and weight loss, S3 addresses the root causes of obesity and ensures that rebound weight never comes back. 

Nutrition Education

S3 provides nutrition education on eating habits, macronutrients, how to calculate your BMR, and much more so that users are best prepared to make healthy decisions, whether it’s at the grocery store or restaurant. Learn how to read labels that will change the way you look and choose food products forever and when the best time to eat is so you can maximize your fat-burning capabilities. 

Sticky Steps

Each step of the program can be slowly adopted over time and relearned if you ever mess up so that you are always progressing toward your goals. 

Lifetime Value/One-Time Purchase

All information purchased in the S3 course and program can be used for life and all for a one-time purchase. 

Take the First Step Today​

One of my favorite quotes is by Lao Tzu, who said, “a journey of a thousand miles begins with a single step.” 

Just taking the first step along this ten-step journey can change your life forever and give you the knowledge you need to take back control of your weight and your body. 

Find out more about the S3 Program and Why It Works to Take the First Step. 

Healthy Tips and Tricks Delivered to your Inbox

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Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

What You Need to Know about Diabetes Type 2

What You Need to Know about Diabetes Type 2

We all know someone who has it. Diabetes type 2 is common and seems like an epidemic these days, but what exactly is it, and what can we do about it?

First, it’s essential to understand the fundamental differences between diabetes type 1 and 2. Type 1 diabetes is most commonly a childhood disease caused by a lack of insulin production in the pancreas. Insulin drives glucose (sugar) into the body’s organs and cells for energy. If insulin is not produced, glucose builds up in the bloodstream, which can become toxic. Patients who develop type 1 always require insulin treatment by injection. Most type 1 patients develop the disease in childhood, though some acquire it later.

Type 2 diabetes has the same outcome but by a different mechanism. It occurs when the body becomes resistant to the insulin the pancreas produces and does not normally respond to it. The pancreas may try to overcompensate by making more until it effectively becomes useless in meaningful insulin production. Oral medications have been designed to decrease insulin resistance in type 2 diabetes patients. In progressive severe cases of type 2, oral medications can become ineffective and synthetic insulin injection is required.

Both diabetes types result in similar complications. People with uncontrolled diabetes often develop cardiovascular disease, kidney damage, visual loss, blindness, and neurological issues. Diabetes is the leading cause of blindness and kidney failure in this country. Symptoms of diabetes include increased urination, thirst and hunger, weight loss, and weakness      Severe cases, in those who do not seek medical attention when symptoms progress, can result in a diabetic coma.

Now that I may have scared you, let me tell you the good news: These problems can be significantly reduced, and risks avoided if diabetes is controlled and managed by the patient and his or her physician. As a practicing physician, I see most type 2 diabetes develop over time in the patients that come in yearly for well-checks. I find that they become pre-diabetic before diabetes occurs. For example, a person may present to the office after obtaining fasting labs (lab blood tests performed after the patient has not eaten anything for a period of time) with a recorded blood glucose level of 115.

A normal fasting blood sugar is anything less than 100 and diabetes is defined as a blood glucose level greater than 126. This person is pre-diabetic (blood glucose between 100-126) and obviously is at risk for developing diabetes at any time.

At a reported score of 115, I would immediately start the pre-diabetic patient on several lifestyle changes, including a diabetic diet and exercise program. In most cases, we would be able to reverse the disease process and at the very least, prolong the process of converting into full-blown diabetes. Even in those people who do end up developing diabetes, if they dedicate themselves to following this type of healthy diet and exercising program, I can state with a strong level of certainty as a doctor, they will at the very least require less medication, develop fewer complications from the disease and prolong the time frame whereby they may require insulin.

Most often, type 2 diabetes develops in people who are overweight. The facts are staggering today: 60% of the U.S. population is overweight, and 30% are obese. It is estimated that up to 50% of the population may develop diabetes because of the overweight and obesity epidemic. I’ve been blogging and talking about reducing sugar intake and the number of simple carbs (bread, pasta, rice, cereal), while increasing complex carbs (including various fruits and vegetables), nuts, and other naturally occurring foods in our diets. Making these diet changes will decrease the risk of developing type 2 diabetes, reduce other weight-related disorders, help people maintain a healthy weight, and make them feel great.

If those with diabetes or those at risk for diabetes follow this advice and an exercise program, they will successfully decrease the chances of diabetic complications. They will also reduce the number of medications required to control the disease and possibly reverse the process altogether. The best part is you will save money on medications, doctor visits, and testing. True story…. I promise!

If you enjoyed learning more about this topic, you may also want to read my (Dr. Kulka) review of the Top 10 Benefits of Regular Exercise. 

Medical Disclaimer
The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect a medical problem, promptly contact your professional healthcare provider.

Healthy Tips and Tricks Delivered to your Inbox

Enter your email below and I’ll send you delicious recipes, articles, and tips to get control of your health and simple steps to maintain it.

Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.

Do This in December

Do This in December

We just finished a big holiday with family and friends. I am sure most of us had healthy portions of turkey, stuffing and just a few tastes of the deserts. I hope that you used some restraint while still enjoying your favorite holiday foods. In any case, I am throwing down a challenge for you for the month of December!

December is typically a month of parties, dinners and celebrations. Many people completely blow off the month and tell themselves they will work on their diet and exercise program come January. They usually gain several pounds in December and very often don’t actually start an exercise or healthy diet program until later in the early spring if they do it at all. (Studies* have shown actually showed most people who make New Year’s resolutions to diet and exercise fail to be successful in January and actually don’t make significant healthy changes until later in the year). 

(* see https://pubmed.ncbi.nlm.nih.gov/11920693/ and https://pubmed.ncbi.nlm.nih.gov/2980864/ for examples of studies about New Year’s resolution-based goals.)

The Challenge

I challenge you to take a step in the right direction now by exercising every day in the month of December. You will prevent falling into the fat trap and you will definitely feel great about your healthy steps while also getting to celebrate with family, friends, and co-workers during all the festivities throughout the month. 

I bet that if you exercise every day you will also make better choices when it comes to your diet. I want you to set the goal for yourself to exercise for a minimum of 20- 30 minutes every single day. Your exercise can be as simple as walking each morning, at lunch or after work. You can exercise by using a treadmill, an elliptical machine, using resistance bands, weights, going to the gym, playing tennis or using an exercise video program(many free ones on YouTube etc). Any one or a combination of these exercises will work just fine. The minimum you need to get started is a few bucks for a pair of sneakers!

Always Have a Plan

Make a plan for the time you will exercise every day so it will actually happen. You need to think of exercise as a necessity in your life just like eating, working, and sleeping. I guarantee you will feel great about your commitment. Healthy in body = healthy in mind. When you take care of yourself, you tend to improve the way you care for other people and commitments in your life too. Now go exercise!

For more healthy tips for the holiday season: Check out my previous article on tips for eating healthily this holiday season.

Medical Disclaimer

The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect a medical problem, promptly contact your professional healthcare provider.

Healthy Tips and Tricks Delivered to your Inbox

Enter your email below and I’ll send you delicious recipes, articles, and tips to get control of your health and simple steps to maintain it.

Dr. Kulka

Dr. Kulka is a board-certified family medicine physician with 20 years of clinical experience. Placing an emphasis on improving wellness and avoiding illness, Dr. Kulka has a passion for educating people about their health, weight loss options, and specific medical concerns in an easy-to-understand way.

If you, like so many people, struggle to be consistent with your healthy diet and exercise routine, or feel overwhelmed and unsure where to start on your journey to a healthier lifestyle, check out our Seriously Simple Steps to Health and Wellness program.