Modern Metabolic Health with Dr. Lindsay Ogle, MD
Join Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician, as she explores evidence-based strategies and practical tips to prevent and treat weight and metabolic conditions. Dr. Ogle provides insights on managing diabetes, PCOS, metabolic syndrome, obesity and related conditions through lifestyle optimization, safe medications and personalized care.
Modern Metabolic Health with Dr. Lindsay Ogle, MD
Strength Training For Metabolic Health With Julie Przybyla, RD
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If you’ve ever eaten “so healthy,” kept calories low, worked out hard, and still watched the scale refuse to budge, you’re not alone and you’re not broken. We sit down with Julie, a registered dietitian and personal trainer, to explain what can happen when chronic undereating becomes your default. We dig into metabolic adaptation, why constant restriction can make your body more efficient, and how symptoms like low energy, hair loss, poor sleep, and muscle loss can be signs that your plan is underfueling you.
We also go straight at the exercise mindset that diet culture sells: workouts as punishment, or movement as something you do to “make up” for food. We share simple ways to rebuild a healthier relationship with physical activity, from short walks after meals to routines that fit real life. Then we zoom in on the cornerstone habit for long-term metabolic health: strength training. Julie breaks down why women often fear getting bulky, why muscle is tied to longevity and blood sugar control, and what a realistic resistance training schedule looks like alongside cardio.
Finally, we get practical about protein, progressive overload, recovery, and sleep. You’ll hear why eating protein alone isn’t enough without a true strength stimulus, why the old “post-workout window” isn’t as strict as we once thought, and why carbohydrates can be a key performance tool, not a nutritional villain. If you want a sustainable approach to fat loss, body composition, and weight maintenance, this conversation will help you think clearly and act strategically. Subscribe, share with someone who’s stuck in the diet cycle, and leave a review so more people can find evidence-based metabolic health guidance.
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Julie Przybyla, MS, RD, CPT is a registered dietitian, personal trainer, and owner of Vibrant Nutrition & Fitness, where she helps clients improve metabolic health, build strength, and create sustainable habits without extreme dieting. She specializes in weight management, behavior change, strength-focused fitness, and supporting individuals using GLP-1 medications with nutrition, muscle preservation, and long-term lifestyle strategies. Julie combines evidence-based nutrition with realistic, approachable coaching to help clients feel stronger, more energized, and more confident in their bodies.
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Welcome And Medical Disclaimer
Dr. Lindsay Ogle, MDWelcome to the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatments. Please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you. Welcome
Meet Julie And Her Journey
Dr. Lindsay Ogle, MDback to the Modern Metabolic Health Podcast. Today I am thrilled to have Julie here. She is a registered dietitian, personal trainer, and owner of Vibrant Nutrition and Fitness, where she helps clients improve metabolic health, build strength, and create sustainable habits without extreme dieting. So thank you so much, Julie, for being here. I'm so excited to talk a little bit about nutrition and then really focus on strength and resistance training.
Julie Przybyla, RDYeah, thanks for having me, Lindsay. I appreciate uh your time and uh expertise and looking forward to a good conversation.
Dr. Lindsay Ogle, MDYeah, absolutely. Well, um, let's start by just having you introduce yourself and tell us a little bit more um about you and what got you into this field.
Julie Przybyla, RDYeah, so um I've been a registered dietitian since 2012. It wasn't my first career path. My first career path was actually in molecular pharmacology. And when I was getting uh on track to become a PhD, I decided I actually did not like research science. And I had a passion for health and wellness because at the time, when I was in grad school, I was rather unhealthy and didn't necessarily focus on my nutrition, and then decided to make a change and had a significant weight loss journey. And because of that, it inspired me to quit my PhD program, ended with a master's degree in molecular pharmacology, but pivoted towards becoming a dietitian. Um, and that to me was the biggest change because it allowed my career to focus on health prevention and prevention of disease states, because we know that prevention is the big the best treatment versus treating a disease state that's already happened. And I wanted to help others in that same situation where maybe they needed help and support optimizing their health in the idea of preventing diabetes or heart disease or stroke or high blood pressure, those types of things. And um honestly, it's been the best decision in my life. I my husband's a PhD chemist, and I just don't think I could have had that career. So I've been doing this now, like I said, since 2012. I opened my private practice in 2022. Um, I primarily work with women online, um, doing a lot of holistic learning of what nutrition looks like to support a healthy life. Um, so yeah, that's and I'm also a certified personal trainer. I've been in the fitness space since, oh gosh, 2000, uh, when I started college. I just love everything fitness. Um, we were just talking prior. I'm training for a triathlon. I've also done marathons and fitness competitions. So yeah, I I'm uh that's kind of a little bit more about me.
Dr. Lindsay Ogle, MDYeah, thank you so much for sharing that. Um, and I kind of had a similar path where I was interested in science, but realized that I wanted to be out outside of the lab and working directly with patients. And you're speaking to my my heart when you're talking about prevention. Um, that's why I went into family medicine and then ultimately obesity medicine as well, because that's my goal is to prevent our chronic conditions rather than to treat them once they develop. Um, and um, I didn't say this before, but we, you know, share at least one patient in common and where I'm helping her from the medical standpoint, and then you're helping from the nutrition and the physical activity side, which is wonderful. And um having that team approach um really helps improve um outcomes. So I appreciate what you do and you know bring to my patients as well, and what you you know, share education online um through social media.
Julie Przybyla, RDAnd she, that one particular patient we're talking about, she is one of my most adherent, she is my one of my most consistent. She shows up, she does what she's supposed to. Um, and the the results speak for themselves. She's lost a considerable amount, she's changed her lifestyle, she's changed her overall trajectory of health, and I just love seeing that. So yeah, awesome.
Dr. Lindsay Ogle, MDYeah. Well, let's get started. Um,
Chronic Undereating And Metabolic Adaptation
Dr. Lindsay Ogle, MDI would love to hear your thoughts on what happens metabolically when somebody is chronically undereating. I see this all the time in my practice, and I'm sure you see it as well. Yeah. I see it as well, too.
Julie Przybyla, RDAnd I think it's it's a consequence of the culture we live in. Women are told, hey, you need to eat less, you need to be smaller. And that translates to, okay, I can only eat a certain amount of calories, I can only eat a salad at lunch, I can only eat, you know, a little bit of chicken, a little bit of vegetables. And so people, women tend to chronically under-at. And what happens metabolically speaking is the body becomes more efficient. So the body says, oh, okay, I'm only getting X amount of fuel or energy or calories, and it sense turns down certain mechanisms, turns down the needs to meet what it's been given. And that's called metabolic adaptation. And when that happens, unfortunately, it's much harder to lose weight, lose fat, lose the body that, or lose the must the the body that they or lose the the fat that they want to lose because the body is just not as it's not as receptive to weight loss methods, I would say. And it is kind of a cyclical loop that people get stuck in where they chronically undereat, they continue to try to lose weight, but you can't keep lowering the calories to induce weight loss. And so the answer to this is stop chronically undereating and essentially stoke the fire of the metabolism, meaning give your body some more food, give your body some more energy, strength train your muscles so you have more energetic demands. And there's so much to talk about this. And certainly there's there's lots of reasons why it's very difficult and it's very hard in the moment to see what's happening. Um because lots of times things aren't as quick as okay, well, Julie, I started eating more. Now what? Okay, yes, you started eating more. You might see the scale bump up, and that's the worst thing in the in in their eyes.
Dr. Lindsay Ogle, MDSo I think people are going to really relate to that. Um, because like you said, with diet culture, it's pushing that like less is more, and we always need to restrict, restrict, restrict. But like you said, it gets to a point where you one can't restrict anymore, and then your body is working. If it feels like your body's working against you because you are, you know, working so hard to follow this you know nutrition plan or diet that you've created for yourself, thinking that this is going to help you reach your goals. But your um your body's actually trying to protect you by lowering your metabolism because you can't like you can't chronically starve yourself because that's not going to um you know allow your body to function appropriately. Um and then you start to have other symptoms, you're tired, you're losing your hair, um, you're losing muscle mass, you're just you're not feeling well. Um, and it's because you're we're chronically um undernutritioned. Um and so it's it is counterintuitive to what diet culture is telling us. Um, but this is where working with an obesity physician or a dietitian can be so powerful because um we can help guide you to adjusting that nutrition where you can actually eat more but um eat differently usually.
Julie Przybyla, RDAnd not just that. So I always look at it as if you're if you're wanting to do a weight loss or fat loss journey or phase, it's not just okay, let's just diet until you reach your weight loss goals. It's let's do a concentrated 16-week at most diet plan where you're in a calorie deficit and see how much weight you can lose. And if we get there in four months and you're not at that goal, we need to essentially take a break. We need to say, okay, give your body some time, come back up to maintenance calories, practice what that feels like to be in maintenance. So that means you're fueling your body at its needs and basically resetting for the next phase of a calorie deficit. And I think what most people get wrong is they just are chronically on a diet. They're always dieting because they haven't reached their weight loss goals. And when you do that, that's when that metabolic adaptation happens. And so if you're working with someone like me or you, we can guide you to understand that it doesn't happen all at once, or it can't just happen all in one singular process. It has to be a stepwise sequence where you're not just doing it all out until you reach your goals. Does that make sense?
Dr. Lindsay Ogle, MDYeah,
Ending The Workout Punishment Mindset
Dr. Lindsay Ogle, MDabsolutely. Um along those lines with um diet culture, many people view exercise as punishment or something that you have to do to like quote unquote make up for what you ate um the day before. So, how do you help your clients change that mindset and change their relationship with exercise and physical activity?
Julie Przybyla, RDThat's such a great question because it's such a critical part of this process. If I have somebody that comes in with that mindset of, oh, absolutely, I only work out when, you know, I went into dinner the night before and I ate a really indulgent meal and I have to make up for those calories. That's usually the extreme of that mindset. But we all have that kind of type of mindset in some capacity. So we have to separate the exercise is for out exercising a bad, or exercising is for getting rid of a bad diet. Like we have to find that exercise is truly meant for finding stress relief, finding something you enjoy, um, enjoying the movement for the sake of movement. Um, exercise is not necessarily the biggest lever we pull when we talk about weight loss and fat loss and changing your body composition. It's more complimentary. And you're shaking your head because you probably like can completely agree with this. It's not the biggest lever. It's it's a part of it, but it's not necessarily the biggest thing that makes the biggest impact. But exercise is for an overall general lifestyle. Us as human beings, we are not meant to be a sedentary species. We are meant to be moving, we are meant to be using our body. That's how our physiology is designed. And if we don't have this movement, you're gonna end up in an unhealthy body that you don't necessarily want to go down that road with. So exercise is meant to complement a lifestyle. So, meaning, find something you enjoy. So if you enjoy it, it's not gonna feel like a chore. Okay. So if you enjoy pickleball, sure, that's a great way to get your body moving. I've got lots of women that are on pickleball teams, and that is part of their exercise routine. Um, if they enjoy getting out to be social, go for a walk with your friends or join a run club or do some join a gym where there's group fitness classes that gives you that accountability and gives you the reason to go so it doesn't feel like a chore. And also separate that exercise is like the ultimate, like exercise is just a part of your lifestyle. Like that's what needs to be. It can't be that I'm doing this to lose weight. Nope, I'm doing this because it's great to move my body. I enjoy doing it. Um, maybe you set yourself a goal, like we were talking previously. I like to do triathlons and marathons and fitness building competitions. So, like the goal is something that I have to be physical to achieve. And if I don't do the activity, then I'm not going to achieve the goal. So um, yeah.
Dr. Lindsay Ogle, MDYeah, I couldn't agree more. Um, I hear it all the time, or I hear even the opposite as well. Like if somebody was exercising and then maybe they had dessert later that day or the next day that they, you know, wasted that exercise. And it's never a wasted exercise. Um, exercise is helping us um improve our cardiovascular health and um helping control our blood sugar, um, helps with mood, like you said, helps with sleep. Um, it helps in so many different ways. And everybody um with you know, everybody's shape and size and every age should be moving their body. Um, and I like how you bring up an in a way that's enjoyable. Um if you look online, you'll see all of you know these different recommendations or people saying you have to do X, Y, Z to be healthy, and that's just not the case. You can find what works for you. Um, and I always recommend starting with something that you enjoy and that's accessible to you. And that could be walking, it could even be starting with stretching or working with a um physical therapist um to work on you know balance and and just like body weight exercises and that sort of thing. Um so starting there and then we can always, you know, build over time.
Julie Przybyla, RDWell, and it doesn't have to be this big structured hour-long workout you have to go to the gym to do. Like it doesn't have to be that at all. It can be where you've you're starting. So maybe you're a sedentary person that doesn't do any sort of activity. That's not what it should be. You shouldn't flip the switch and expect you to go to the gym six days a week because that's just not realistic. It starts with where you're at. So maybe that is 10 minutes of a short YouTube video of body weight exercise or a walk around the block after you have lunch. Like that's where we start. We don't ever start with this overarching huge expectation of like we're overhauling your life and changing it huge in in huge ways. We start small.
Dr. Lindsay Ogle, MDYeah, I'm so glad you brought that up because um, again, going back to diet mentality, um, it's so easy to get into the all or nothing black and white mind frame or mindset. Um, but that is that's gonna set you up for failure because it's not sustainable to go to the gym um for an hour every day of the week. Uh, so we need to work our way up there. And we can be strategic. And you mentioned, you know, moving your body after meals. I love that idea. That's great from a metabolic health standpoint, um, to move for just 10 minutes after meals. Um, you're gonna get a lot of benefit with that.
Julie Przybyla, RDAnd that's some of the things that we talk about in my sessions is, you know, let's talk about where you're at with physical activity and let's just set small goals. I just had a call with a client prior to this recording and we were talking about, he's like, oh, I know I need to get downstairs to my gym. He's got a gym in his basement. He's got no excuse, frankly, to not do it. And I said things like, okay, well, when are we going to make this a priority? So it's not just gonna magically happen. How can you schedule this into your into your schedule to make sure you have the time? It's not just like, oh, yeah, I need to do it. It's okay, let's talk about it. When can you find time? When can you find 15 minutes to get down to your basement and what's stopping you? So these are the things that I help people examine. So it's not just this whole idea of wanting to do it. It's let's let's find a way to actually do it. And I work with my clients one-on-one to understand sometimes things get in the way, and that's okay. We have to understand how to prioritize things because it's not going to happen unless you prioritize it.
Why Women Fear Strength Training
Dr. Lindsay Ogle, MDYeah, absolutely. Um, well, speaking of exercise um and prioritizing exercise, I want to talk about strength training in particular and why is why specifically women tend to have hesitation or fear around strength training.
Julie Przybyla, RDSo I will say the one thing about finding things that you like, this is kind of the asterisk behind it, is you even though you may not like strength training, you still should do it. And there's so many reasons why we should do it. We know muscle is the the muscle is the organ of longevity. We know it keeps us feeling on a healthy uh trajectory into our lifespan. Uh, but women tend to fear it because they see these women that are super bulky and super cut, and they think they're very manly, and they think as soon as they start lifting heavier weights, as opposed to the one, two, three pound weights that they might use when they're walking, they think all of a sudden they're going to turn into that. And what's unfortunate is that it takes a lot of effort to get to that muscularity. And that's just not realistic for the average person if they're not, if that's not their goal. Like if that's your goal, great, we can get you there. But if that's not your goal, we still need to strength train in a way that's progressive, that gives you that muscle stimulus to build muscle, because muscle is longevity. It is the thing that burns calories, it is the thing that manages blood sugar, it's the thing that will help you manage your weight in the long term. So if you look at two people that are, you know, the same weight, but one is more muscled, the other one is not, the one that's more muscled is probably going to have less likelihood of developing diabetes or developing heart disease or developing any other of these chronic conditions that we want to avoid because we know that that muscle is more metabolically active than say uh more fat tissue. So it is so important for women and men, everybody to strength train. But specifically, women, as we age, we lose more muscle if we don't use it, which is the biggest problem is if we're not using it, we're gonna lose it.
Dr. Lindsay Ogle, MDYeah. Couldn't agree more. And then I'll also add um that strength training will help us to improve our bone strength as well, um, which women um in perimenopause and postmenopause are at much higher risk for um osteopenia and osteoporosis. And I just did an interview with Dr. Kahn about osteoporosis. So um that's a really important thing to consider as well. And I also want to tie back in how we were talking um in the beginning about exercise not like really being it or like that important for weight loss. It is so important for weight maintenance. So people who are able to maintain their either their current weight or um the weight loss that they've achieved. Um, one thing that those people who are successful in that have in common is that they exercise on average an hour a day, which sounds like a lot, especially if you're not um very active right now, but um, it's doable. Um, and a lot of that was walking for those people. So um ideally we're doing a combination of um cardiovascular activity and strength training. Um, but on average, people who are moving their bodies for an hour a day are able to maintain their weight long term.
Julie Przybyla, RDAnd that's really great that you bring that up because it doesn't have to be one or the other. It's better to be a combination of both. I get this question a lot, saying, like, Julius, I know I need a strength train, I know I need to do it, but what about cardiovascular training? Like, should I stop walking? Should I not do these high-intensity interval type classes like Orange Theory or F45? And some people have heard that that type of exercise can boost your cortisol, and that's the worst thing to happen to a woman in perimenopause or menopause. And unfortunately, that's kind of misinformation that these types of HIIT training or training that does increase more stress to the body isn't necessarily a bad thing, but it's also can be overused. So I see people that tend to do that every single day and they don't give their body enough rest and recovery because the real magic happens when we're recovering in our sleep, in our recovery days. If you're not getting enough recovery, then you're essentially just in that cycle of just not not enough recovery and just not building the benefits of the exercise. So, yes, cardiovascular, low-intensity cardiovascular training is great, walking, um, easy biking, those types of things. It's great. Pickleball, things that you're not getting the heart rate up really, really, really strongly. But then also when you are doing, like, say, interval training, that can be really effective too. But strength training is going to be like the cornerstone of it. We have to be doing strength training. Two to three times a week is ideal. Four is great too, if you can manage anything above four to five, unless you're training for something specific, isn't it necessarily as effective. But like three to four is kind of the sweet spot for strength training.
Dr. Lindsay Ogle, MDYeah, and I really appreciate how you've kind of separated the difference between like an average person who is trying to achieve and maintain their health versus somebody who is trying to win a fitness competition or those bodybuilding competitions, because as you mentioned, it is really hard to build muscle. And that's unfortunate that it is so hard. But um, yeah, we don't need to be afraid of like, I guess, what we're going to look like because it's going to be very difficult to achieve that much um, you know, muscle.
Julie Przybyla, RDI can attest to that. I did two like figure shows, so bodybuilding shows. And I have to tell you, you have to eat so much protein and have so much of your strength training dialed in just to gain a pound of muscle, like just to gain a small amount of definition. And that is really, really hard to do for the average person. So if you're really just exercising for the the lifestyle habits to make sure you're building a healthy life and for the overall health aspect of it, it's not gonna happen. You're not gonna build this bulky frame, you're not gonna look like, you know, that person that you're afraid of looking like. In fact, you'll probably find that you the body that you want is number one, heavier on the scale because that person is more muscular. The person that you're idealizing is more muscular and will weigh more on the scale. So maybe let's stop focusing so much on a number that you used to weigh in, you know, your 20s. To get back to that number, okay. Maybe that's not the right number. So that's another tangent we could go down. Um, but absolutely you're not gonna get that bulkiness that you're that people may be scared of getting.
Protein Plus Progressive Overload And Sleep
Dr. Lindsay Ogle, MDYeah. I I did want to touch on the protein side of things. Um, because you mentioned, you know, eating a lot of protein um plus the exercise. So I wanted to talk about that because um I hear people say that you know they're yeah, they're getting enough protein to help maintain their muscle. Um, but talk about how eating protein is not enough.
Julie Przybyla, RDYeah. So eating protein is not enough because number one, you have to have the stimulus to the muscle to say, number one, build more muscle fibers. And that comes from strength training. That comes from progressive overloaded strength training. So that means you are training to a point where your muscle gets either really strongly fatigued or completely at failure. Now, completely to failure means you can't lift another rep of a bicep curl or a squat. That can be kind of dangerous because it is heavier loads. So as we work towards like fatigue, meaning it's super challenging, you're really struggling to get the last few reps of maybe a set of 12, that's the stimulus. That's your body saying, okay, I just challenge that muscle so much, the next time I get that same stimulus, I'm going to be stronger. So when we're recovering, when we're sleeping in between, in between strength training sessions, your body is undergoing these processes through different hormonal cycles of telling the muscle first repair and recover, secondly, improve the strength capacity of those muscle fibers. And that comes from making sure you have enough protein on board. So when you do have enough protein on board to build more muscle fibers, then we're gonna build the strength that that muscle is needing for that extra, you know, stimulus from the strength training exercise. And then you're gonna eat enough protein and enough recovery. So that's a part of the equation. And some people get that wrong. Where maybe they don't get the right amount of stimulus in the strength training aspect, maybe they're not getting enough protein, even though they think they are. Maybe they're not getting enough sleep and recovery. That's a big one. People tend to really underestimate how much sleep is so important. When we talk about the levers that we pull, I always talk nutrition first, exercise, sleep, stress recovery, like all of those things play a close second. Um, sleep is a big one. Sleep is when we when we recover, when we repair, we do lots of things. And if we if we skimp on sleep, we're in that chronically under-recovered phase.
Protein Timing Carbs And Underfueling
Dr. Lindsay Ogle, MDYeah, and unfortunately, so many people do skimp on sleep or are not getting good quality sleep. Um, I do want to ask you a question about protein timing. Does that matter um either with just spacing your protein out throughout the day? Um, and then also is there a difference with timing like having protein before you exercise or after? Is there a benefit to one or the other?
Julie Przybyla, RDYeah, it's a really great question. So the way I look at it is there's really not specific timing. Like we used to think get 30 grams of protein in right after a workout. There's an hour window of time when you can absorb all of that protein. And we thought that that hour window was so finite, and then after it, you kind of lost that window of like a susceptibility, susceptible of absorbing the muscle. And that's not necessarily true. Uh, as long as we're getting the right amount of protein throughout the day, um, that seems to be pretty sufficient. I tend to say every time you have a chance to eat, whether it's a meal or a snack, we need to be eating some sort of significant amount of protein. Whether that's a protein shake, like I had one of these right before this because I knew I needed some protein. Um, as long as you're getting something amount of protein in every meal or snack, that should, it's a really great guideline. And then I also say if you're gonna strength train, can you back it up to a meal? So maybe you strength train um maybe right before dinner. So after work, right before dinner, you get your strength training exercise in. And then when you eat dinner, that dinner is gonna be sufficient for the right amount of carbs, the right amount of protein to recover from that exercise. Um, now, prior to exercise, it's not necessarily as important to get protein prior to exercise because we know protein is the building blocks of muscle, the building blocks of hormones. Carbohydrates, however, are the energy sources. So, yes, we absolutely need some carbohydrates even prior to a strength training workout, because that gives your muscles the fuel it needs to do the muscle contraction and do the work you're asking it to do. So I often recommend to people, please don't exercise on an empty stomach. You know, even if you can just take in a half a banana or maybe some orange juice, if your stomach is sensitive, maybe you work out first thing in the morning. I always say get something in your stomach. If you can tolerate a snack that has some protein and carbs, great. But if it can't do the protein prior to exercise, that's okay too. Maybe just take some orange juice or Gatorade or something just to top off your blood sugar.
Dr. Lindsay Ogle, MDThank you for going over that. Um, I'm really happy to hear that it doesn't have to be too precise, which helps um with people to implement this into their daily routines. Um and I'm glad that you brought up the importance of carbohydrates being our preferred energy source for our body. Um, and this also makes me think of like, you know, tying back into the very beginning with um the habit of undereating. Um, this is just highlighting the importance of like changing our thought process around nutrition and physical activity, um, with nutrition, you know, supporting our body and helping fuel our function and our activity and our muscle growth. Um so I like how we were able to tie all that in together.
Julie Przybyla, RDYeah. I think it's important to say that, like you said, food is for fueling our bodies. It's not something to fear, it's not something to feel like you have to like restrict. You too can lose fat and gain muscle as you're trying to reach a weight loss goal or a body composition goal. Most times it's more food than you think. Most times people think, oh, I can only eat 1200 calories and still lose weight. And if that doesn't work, then that's a big red flag because 1200 calories, as much as people tend to think it's, oh, it's great, it's fine, I can only eat 1200. I'm doing really well. It's probably not enough for most people, especially most active people. If you're doing all these recommendations that we're talking about and you're still not seeing weight loss or fat loss at 1200 calories, you're underfueling your body. And that goes back to that conversation of chronically undereating. And that's when working with someone like me and you, we can examine what's really happening. So I have some clients that haven't seen the weight, the scale move, and haven't seen their body change and they're eating the same thing. They're eating really low calories. And so what I do is I tend to send them to get an in-body scan or maybe get their metabolic rate examined to see where is their basal metabolic rate, meaning where is that bare minimum of calories you absolutely have to eat to fuel and sustain your body. And then when we find that you're eating close to that basal metabolic rate, oh gosh, we've got some work to do to prime your muscles and prime your metabolic rate. Usually I bring them out of a calorie deficit phase and I bring them right into a maintenance phase. Um, and that's essentially stoking the fire, the metabolism, and telling your body, hey, look, it's okay, we're gonna feed you. And then after some time, we bring them back down to a calorie deficit and we tend to see weight loss happening. So um, yeah, so many other things we can talk about around there.
Dr. Lindsay Ogle, MDI know
Support Options Where To Find Julie
Dr. Lindsay Ogle, MDthere's so much we could talk about. Um, but I do want to be respectful of your time and uh maybe we'll have to have you come back on and we can continue the conversation, maybe talk about body composition um and and something along those lines. But is there anything else that you want to touch on today? Any last thoughts that you wanted to share?
Julie Przybyla, RDI think anybody that's watching this, the main message is strength training is nothing to be scared of. If you're not doing it, you're absolutely doing yourself a disservice. Everybody, no matter who they are, needs to be strength training because it is the one thing that we know will increase your longevity, increase your management of chronic diseases that could happen if you're not strength training. So if you're scared to do it, if you're unsure what to do, find support. Um, support is there, you just gotta find it.
Dr. Lindsay Ogle, MDAnd if anyone is wanting to work with you or learn more from you, where should they go?
Julie Przybyla, RDMy website, so vibrant nutritionfitness.com or my Instagram, uh Vibrant RD, is a great place to find me. Um, what's also great is my services are covered by most health insurances. Um, most people, with the exception of Medicare, I don't take Medicare, but uh most people with the most commercial health insurances don't pay anything out of pocket to see someone like me.
Dr. Lindsay Ogle, MDThat's amazing. Yeah, and most people don't realize that. Um I'm always encouraging my patients to work with a dietitian um like yourself. So thank you so much for taking the time. Um this was a wonderful conversation. I know a lot of people are gonna learn um a lot from it. Um, and then hopefully everyone goes to your site and you know follows you and learns more.
Julie Przybyla, RDYeah, thank you so much for having me, Lindsay. I really had a great time talking about this. I could talk about this for for hours. So um, hopefully we get a chance to talk again.
Dr. Lindsay Ogle, MDThank you for listening and learning how you can improve your metabolic health in this modern world. If you found this information helpful, please share with a friend, family member, or colleague. We need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a review. This will help others find the podcast that they may also improve their metabolic health. I look forward to our conversation next week.