How to start changing your lifestyle to make weight loss make sense?

Podcast: WHAT DOES YOUR DOCTOR SAY?

Episode: #02 – Resolutions vs. Reality

Leading: Dariusz Litera

Guest: Dr. Włada Radzewicz – diabetology specialist

Duration: about 12 minutes

Lifestyle changes, weight loss, and improved metabolic health are topics that recur frequently at the beginning of a new year. Motivation can be high, but without knowledge and a realistic plan, frustration, discouragement, and a sense of failure quickly set in. That's why it's crucial to base the change process on medical evidence, not on fad diets or promises of quick results.

In the second episode of the series „"Resolutions vs. Reality"” podcast WHAT DOES YOUR DOCTOR SAY? The conversation focuses on the practical foundations of changing habits: from nutrition, through physical activity, to sleep and stress. The guest of the episode is Dr. Vlada Radzewicz, a diabetology specialist who works on a daily basis with patients who are overweight, obese and have carbohydrate metabolism disorders.

Below is the full transcript of the conversation, prepared for patients seeking reliable knowledge based on clinical experience. 

Full podcast transcript

[00:00:00] Introduction

Dariusz Litera:

Even the best motivation isn't enough if we don't know where to start. Diet, exercise, sleep? Or maybe all three? In the second installment of our series, we break down the process of lifestyle change. Want to know what to do to ensure your health plan for the new year has a chance of success? Find out what your doctor has to say. And today, your doctor is diabetologist Dr. Włada Radzewicz. Hello again, Dr.

Dr. Vlada Radzewicz:

Hello too, Mr. Darek. Hello also to all our listeners. We know you're here and listening to us, and we're very happy about that.

[00:00:35] How to realistically start changing your lifestyle?

Dariusz Litera:

This is the second installment, and I still have so many questions. We're on a path to changing our lifestyle, figure, and attitude. Simply put, we want a "new you." But first, we have to eat something. What nutritional principles are most effective for weight loss and improving metabolic health?

Dr. Vlada Radzewicz:

These days, we have vast access to electronic sources of information. Computers or so-called "Dr. Google" can promise us that we'll buy some diet and lose 10 kilograms in 14 days. Don't believe it. I strongly advise against this approach. It's unacceptable for a diet to be purchased online and followed thoughtlessly by everyone.

Every diet, or rather every nutritional approach, should be individualized and tailored to the patient's needs. It must include every basic nutrient: protein, carbohydrates, and fats. These are essential elements for the body to function properly.

Let's not talk about fasting, alternate-day fasting, or extreme solutions. Diet is essentially the wrong word. It's better to talk about changing eating habits. These should change when our daily diet is based on high-calorie, processed foods—the kind we buy on the go and eat without thinking. These are the foods that contribute to weight gain, not fruits or foods that require chewing and preparation.

[00:03:02] Processed foods and simple carbohydrates

Dariusz Litera:

So this path of acquisition is very short.

Dr. Vlada Radzewicz:

Very short. So-called simple carbohydrates, i.e., products that enter the bloodstream very quickly, are particularly problematic. If your diet includes a lot of sweetened beverages—especially those that taste good and encourage you to drink more—this can lead to serious carbohydrate metabolism disorders and, consequently, problems for the entire body.

[00:03:49] Sweetened drinks and snacks – the most common mistakes

Dariusz Litera:

So we avoid sweetened, carbonated drinks, snacks, cookies, and anything else we can quickly grab on the go. Is this where patients most often stumble?

Dr. Vlada Radzewicz:

Very often, yes. Initially, patients completely avoid such products, but after a while, a ravenous hunger develops and becomes difficult to control. I'm not a proponent of completely banning everything. Occasionally, you can eat a cookie or drink a sweetened drink – it's important that it's not a daily occurrence and not in excess.

Dariusz Litera:

That is, not three liters of sweetened drink a day.

Dr. Vlada Radzewicz:

Absolutely not. The best solution is plain water – carbonated or not – without added sugar or syrups. Even "zero-calorie" drinks, despite their calorie-free nature, are not neutral to the body. The simplest and healthiest way to quench your thirst is still unsweetened water.

[00:05:54] Physical activity at the beginning of the shift

Dariusz Litera:

We know that we can be addicted to food, especially sugar. Besides dietary changes, what else should we do initially?

Dr. Vlada Radzewicz:

Physical activity, especially bodyweight training, is a great solution. You don't have to resort to equipment right away. You can start with simple exercises: chair sits, leg raises, and bends. What matters is the number of repetitions, time, and consistency.

Physiotherapists have a wide range of options for selecting exercises based on a patient's age and fitness level. If someone has knee or back pain, they can find exercises that will tire them out without pain or the risk of injury.

[00:07:47] Why you shouldn't exercise too intensely?

Dariusz Litera:

Especially if you are overweight, you need to be careful not to overdo it.

Dr. Vlada Radzewicz:

Exactly. The body isn't prepared for very intense exercise. Excessive strain can lead to micro-injuries that discourage further activity. The most important thing is to do something that's enjoyable and pain-free.

[00:08:14] Sleep, Stress, Cortisol, and Weight Loss

Dariusz Litera:

How do sleep, stress and circadian rhythm affect weight loss?

Dr. Vlada Radzewicz:

Huge. Cortisol, the stress hormone, promotes fat storage, especially around the belly. Sleep deprivation and chronic stress increase its levels. If we're overtired, physical activity won't be effective.

It is important for exercise to be a counterbalance to stress – even 30–45 minutes a day can improve well-being, increase the secretion of endorphins and reduce the impact of cortisol.

[00:10:03] No results despite efforts – what next?

Dariusz Litera:

There are people who really try, but see no results. What then?

Dr. Vlada Radzewicz:

In such a situation, it's worth considering pharmacological treatment. If you're eliminating bad habits, maintaining adequate sleep and activity, and still haven't lost weight, don't be afraid to talk to your doctor. Sometimes pharmacological treatment is a justified next step.

Dariusz Litera:

So let's not treat this as a failure.

Dr. Vlada Radzewicz:

Exactly. It's part of a comprehensive treatment.

[00:11:19] Ending

Dariusz Litera:

Diabetes specialist Dr. Włada Radzewicz spoke on the podcast CO NA TO WYJ DOKARZ (What Your Doctor Says). We'll discuss pharmacological treatment in the next installment of the podcast.

Dr. Vlada Radzewicz:

Thank you very much.

Key takeaways for patients

• Lifestyle changes should be based on gradual modification of habits, not on restrictive diets.
• Each diet must be individually tailored and contain all the basic nutrients.
• Highly processed products and sweetened beverages significantly disrupt carbohydrate metabolism.
• Physical activity should be safe, appropriate to your abilities, and enjoyable.
• Sleep and stress reduction are key to hormone regulation and effective weight loss.
• If there are no results, it is worth consulting a doctor and considering pharmacological treatment.

Information about the authors

Dr. Vlada Radzewicz – diabetology specialist, practicing physician, working on a daily basis with patients with metabolic disorders, overweight and obesity.

Dariusz Litera – host of the podcast CO NA TO TWÓJ ELEKARZ, deals with medical communication and popularization of evidence-based knowledge, with particular emphasis on health prevention.

Attention!

This material is for informational and educational purposes only. It does not replace medical advice. If you experience any disturbing symptoms or have concerns about your health, consult a doctor.

Link:

Diabetologist