As I write this on January 6th, my family and I have wrapped up a much-needed stretch of quality time and celebrations. I’m feeling refreshed and eager for the New Year, excited for the opportunities ahead both with my family and at Wagner Integrative Health in 2025.
If you are like most of us, you may be experiencing the battle of the bulge. My family is talking about it, it's a frequent concern among my patients, and yes, I’m feeling it too. The indulgent food and drinks of the holiday season have a way of leaving their mark.
You might be planning your next diet or gearing up for a return to the gym, determined to shed those extra holiday pounds. If so, you're in good company—this mindset is shared by millions of Americans every January.
It's completely normal.
Here’s what I want you to know—don’t overthink it. With over 20 years of experience in health and wellness, I've not only studied just about everything out there, but I've personally tested it all too!
Here's a reliable way to get back into peak shape and reap the rewards of your "cutting" season.
Eat Clean
This may seem obvious, but it’s worth repeating - you can’t “cut” and eat cookies at the same time. Eating clean means eliminating added sugars, excess carbs, processed foods, and unhealthy fats from your diet. Instead, focus on nourishing your body with quality proteins, healthy fats, plenty of fruits and vegetables and wholesome carbohydrates in moderation. Many of us know the basics, but if you’re unsure or need guidance, check out our 30-day online course - Food for Fuel where Lindsay Fencl, RD, and I will walk you through the fundamentals of an anti-inflammatory, healing diet. Stop guessing and empower yourself with the tools and knowledge you need to eat in a way that supports a WHEALTHY life.
Understand Dopamine
You might be thinking, “Dr. Wagner, I know how to eat healthy, but my cravings always get the best of me.”
I hear you. Cravings can feel overpowering, but understanding why they happen can be eye-opening—and help you break the addiction cycle. Take sugar, for example. When you consume it, your brain releases dopamine, the neurotransmitter tied to pleasure, reward, and motivation. This dopamine surge creates a cycle where your brain craves more sugar, leading to addictive patterns. The catch? Sugar not only fuels this cycle but also contributes to inflammation and weight gain.
Here’s the good news: once you understand how dopamine works, you can choose healthier ways to stimulate it—like exercise, cold plunges or showers, meditation, and exposure to natural light. These activities can trigger the same feel-good response without the negative side effects.
Knowledge is power. When you understand the science behind cravings, you can take back control.
Remember - “You can’t run away from your fork”
I love this saying. When I was younger, I used to run 6 miles a day, thinking I could out-exercise my poor diet choices. It didn’t work—I carried around an extra 20 pounds for years despite all that effort. It wasn’t until I shifted my focus to strength training, balanced workouts, and most importantly, portion control that I finally achieved a healthier body composition. Not only did I feel stronger, but I finally saw lasting results. I learned that going back for seconds was only holding me back.
Muscle is Mighty
As I referenced above, I was a cardio junkie for years. But once I discovered the importance of building muscle - beyond just physical appearance - I hesitantly started hitting the weights and haven’t looked back since. Muscle not only boosts your resting metabolic rate (helping you burn more calories at rest) but also supports fat loss and improves insulin sensitivity for better blood sugar control. A more sculpted, toned physique and the ability to lift heavy things is just the cherry on the top.
You Have to Move
I’ve emphasized this point many times in my newsletters—our culture of constant sitting is killing us. I sit for most of the day myself, so I have to be intentional about staying active, prioritizing movement in the mornings and on weekends. Without it, I’d feel weak, stiff, and exhausted. What I love most about staying active? I can keep up with my kids on the ski hill, lift my suitcase into the overhead compartment, and balance on one foot while putting on a shoe. But getting to this point took consistent effort—and it’s been worth every bit of it.
Calm your Cortisol, Burn the Fat
I often ask my patients to picture cute little squirrels preparing for winter - darting around all fall, collecting and storing nuts in their dens. Our bodies work the same way under stress, except instead of storing nuts, we tend to store fat. Stress signals the body to prepare for a possible emergency, leading it to hold onto extra energy reserves. This stress can come from lack of sleep, physical strain like overtraining or even perceived stress, where emotional overwhelm makes your body feel threatened, even when there’s no real danger. Take a moment to check in with yourself and assess your stress levels. For a deeper dive, explore my episode on Doc’s Thoughts here.
Medication may be option
Weight loss medications are controversial, and I understand why. The truth is, we’re facing a widespread obesity epidemic. Food companies have intentionally loaded products with sugar and marketed them aggressively, leading us to over consume—and now, we’re seeing the consequences. At Wagner Integrative Health, we’ve seen how the strategic use of weight loss medications can be a game changer, helping patients take control of their appetite, reduce cravings, and manage their weight more effectively. There’s no shame in leveraging the benefits of modern medicine when it can support your health and wellness journey.
The journey to better health isn’t about perfection—it’s about progress. Whether you're focusing on eating clean, building muscle, managing stress, or even exploring supportive tools like weight loss medications, each step you take brings you closer to a WHEALTHIER life. Small, consistent habits create lasting results and will support you on your “cutting” adventure.
Dr. Lynn Wagner
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*Cutting (def.): a term used to describe a workout and nutrition regimen aimed at reducing body fat and building muscle.