You're doing all the right things—showing up to the gym, getting your steps in, strength training—but that scale? Still not moving. Sound familiar?

In this episode, I'm breaking down exactly how to eat to support your workouts without sabotaging your weight loss goals—and without overthinking it. No sports nutrition degree required, I promise. I've seen too many patients work incredibly hard in the gym only to undo their progress at the kitchen table. Exercise is powerful, but nutrition determines whether that exercise actually works for weight loss. And once you understand a few simple principles about pre- and post-workout nutrition, everything clicks into place.

Learn why exercise alone doesn't guarantee weight loss, which common myths are holding you back, and how to fuel strategically for recovery and results.

Sign up for the Back on Track: Setting the Vision for your health Masterclass:

https://drshellymd.kit.com/ecc62a0638

Episode Highlights:

• Why exercise is powerful but nutrition determines whether it works for weight loss

• The truth about eating before and after workouts

• Pre-workout fuel: when you need it, when you don't, and what actually works

• Post-workout recovery: protein targets, hydration basics, and avoiding the "reward" trap

• Special considerations for insulin resistance, PCOS, perimenopause, and GLP-1 users

• How to match your food to your workout type and intensity

Connect with Dr. Alicia Shelly:

• Website | drshellymd.com

• Facebook | www.facebook.com/drshellymd

• Instagram | @drshellymd

• Linked In | www.linkedin.com/in/drshellymd

• Twitter | @drshellymd

About Dr. Alicia Shelly

Dr. Alicia Shelly was raised in Atlanta, GA. She received her Doctorate of Medicine from Case Western Reserve University School of Medicine in Cleveland, OH. Dr. Shelly has been practicing Primary Care and Obesity medicine since 2014. In 2017, she became a Diplomat of the American Board of Obesity Medicine. She is the lead physician at the Wellstar Medical Center Douglasville. She started a weekly podcast & Youtube channel entitled Back on Track: Achieving Healthy Weight loss, where she discusses how to get on track and stay on track with your weight loss journey. She has spoken for numerous local and national organizations, including the Obesity Medicine Association, and the Georgia Chapter of the American Society of Metabolic and Bariatric Surgeons. She has been featured on CNN, Fox 5 News, Bruce St. James Radio show, Upscale magazine, and Shape.com. She was named an honoree of the 2021 Atlanta Business Chronicle's 40 under 40 award. She also is a collaborating author for the, "Made for More: Physician Entrepreneurs who Live Life and Practice Medicine on their own terms''.

Resources:

FREE! Discover the 5 Reasons Your Weight-Loss Journey Has Gotten Derailed (And How To Get Back On Track!) 👉 Click

The 2025-2030 Dietary Guidelines for Americans just dropped, and they represent a major shift from rigid rules to personalized, sustainable nutrition. These aren't just recommendations—they shape what your doctor tells you, influence insurance policies, and determine what's served in schools and hospitals.

In this episode, I break down the most important updates and translate them into simple, actionable steps you can implement today. No overwhelm, no perfection required—just practical strategies rooted in the latest research.

Tune in to learn the new protein recommendations that could transform your weight loss results, why your cooking method matters more than you think, and which small changes create the biggest health impact over time.

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Sign up for the Back on Track: Setting the Vision for your health Masterclass:

https://drshellymd.kit.com/ecc62a0638

Episode Highlights:

• The new protein target: 1.2-1.6 grams per kilogram body weight (and why it matters for muscle preservation, satiety, and metabolic health)

• Why cooking methods can sabotage your progress—simple swaps from deep-fried to baked, roasted, or grilled

• The truth about fats: why healthy fats aren't the enemy and which ones to prioritize

• Practical carb guidance: focus on fiber-rich whole grains, not elimination

• Sugar reality check: keeping added sugars under 10 grams per meal

• Sodium targets and how to actually track your intake

• The permission to be flexible: mixing plant and animal proteins for variety and nutrition

• Why progress beats perfection—start with just one or two changes this week

Connect with Dr. Alicia Shelly:

• Website | drshellymd.com

• Facebook | www.facebook.com/drshellymd

• Instagram | @drshellymd

• Linked In | www.linkedin.com/in/drshellymd

• Twitter | @drshellymd

About Dr. Alicia Shelly

Dr. Alicia Shelly was raised in Atlanta, GA. She received her Doctorate of Medicine from Case Western Reserve University School of Medicine in Cleveland, OH. Dr. Shelly has been practicing Primary Care and Obesity medicine since 2014. In 2017, she became a Diplomat of the American Board of Obesity Medicine. She is the lead physician at the Wellstar Medical Center Douglasville. She started a weekly podcast & Youtube channel entitled Back on Track: Achieving Healthy Weight loss, where she discusses how to get on track and stay on track with your weight loss journey. She has spoken for numerous local and national organizations, including the Obesity Medicine Association, and the Georgia Chapter of the American Society of Metabolic and Bariatric Surgeons. She has been featured on CNN, Fox 5 News, Bruce St. James Radio show, Upscale magazine, and Shape.com. She was named an honoree of the 2021 Atlanta Business Chronicle's 40 under 40 award. She also is a collaborating author for the, "Made for More: Physician Entrepreneurs who Live Life and Practice Medicine on their own terms''.

Resources:

FREE! Discover the 5 Reasons Your Weight-Loss Journey Has Gotten Derailed (And How To Get Back On Track!) 👉 Click

In this important episode, I break down the newly FDA-approved Wegovy pill and what it means for obesity treatment.

The first oral GLP-1 medication for obesity has arrived, offering a needle-free alternative to weekly injections. This development could transform access for patients who've avoided treatment due to injection hesitation, cost barriers, or preference for daily pill routines.

Tune in to learn what the Wegovy pill is, how it works, and why it represents a major step forward in giving patients more options for sustainable weight loss.

Sign up for the Back on Track: Setting the Vision for your health Masterclass:

https://drshellymd.kit.com/ecc62a0638

Episode Highlights:

• How the Wegovy pill works as a daily medication vs. weekly injections

• The science behind GLP-1 receptor agonists and appetite regulation

• Clinical data showing approximately 13.6% body weight reduction

• Overcoming injection hesitation—a major barrier to treatment adherence

• Proper dosing: daily pill on empty stomach with specific timing requirements

• Common side effects and important black box warnings to know

• Affordable self-pay pricing: starting at $149/month through NovoCare pharmacy program

• Why more options mean better care for chronic disease management

Connect with Dr. Alicia Shelly:

• Website | drshellymd.com

• Facebook | www.facebook.com/drshellymd

• Instagram | @drshellymd

• Linked In | www.linkedin.com/in/drshellymd

• Twitter | @drshellymd

About Dr. Alicia Shelly

Dr. Alicia Shelly was raised in Atlanta, GA. She received her Doctorate of Medicine from Case Western Reserve University School of Medicine in Cleveland, OH. Dr. Shelly has been practicing Primary Care and Obesity medicine since 2014. In 2017, she became a Diplomat of the American Board of Obesity Medicine. She is the lead physician at the Wellstar Medical Center Douglasville. She started a weekly podcast & Youtube channel entitled Back on Track: Achieving Healthy Weight loss, where she discusses how to get on track and stay on track with your weight loss journey. She has spoken for numerous local and national organizations, including the Obesity Medicine Association, and the Georgia Chapter of the American Society of Metabolic and Bariatric Surgeons. She has been featured on CNN, Fox 5 News, Bruce St. James Radio show, Upscale magazine, and Shape.com. She was named an honoree of the 2021 Atlanta Business Chronicle's 40 under 40 award. She also is a collaborating author for the, "Made for More: Physician Entrepreneurs who Live Life and Practice Medicine on their own terms''.

Resources:

FREE! Discover the 5 Reasons Your Weight-Loss Journey Has Gotten Derailed (And How To Get Back On Track!) 👉 Click