As the days grow longer and the air begins to warm, many of us feel a desire to prioritize our health and well-being. Spring is an ideal time for a reset. It’s a chance to shift out of hibernation mode and into sustainable wellness routines that support energy, metabolism, and weight balance.

One of the most common goals I hear from patients this time of year is weight loss. But not just any weight loss. My patients are looking for results that are evidence-based, rooted in whole-body health, and built to last. That means we don’t chase shortcuts. We work with the body, not against it.

Let’s walk through the four key pillars I use with patients to achieve results as we move into a season of renewal. 

However, the base under all these pillars is eating a whole foods diet. Stop eating ultra-processed food!

Caloric Deficit + Macro Tracking 

To start, let’s cover the essential truth: weight loss requires a caloric deficit. You need to consume fewer calories than your body burns. But it’s not as simple as “eat less, move more.” It’s also about how those calories are composed and how your body responds to them.

That’s where tracking your macronutrients can make a big difference. I often recommend Cronometer, a free app that helps you monitor your calories, protein, fiber, and micronutrient intake with ease. It’s one of the most accurate tracking tools I’ve found for real-life use.

Here’s what I emphasize with my patients:

Protein
Aim for 0.5 to 1 gram of protein per pound of ideal body weight. Protein helps build and preserve muscle mass, which directly affects your metabolic rate. More muscle = higher resting metabolism = more food your body can handle without gaining weight.

Fiber
Fiber is essential for satiety, gut health, blood sugar stability, and inflammation control. Most people should aim for 25-30 grams daily. Foods high in fiber include avocados, beans and lentils, chia seeds, flaxseeds, leafy greens, and cruciferous vegetables.

Without adequate fiber, you’re more likely to experience hunger soon after eating and struggle with cravings. For example: a breakfast of eggs with sliced avocado and a side of chia pudding topped with berries will keep you fuller longer than a bowl of sugary cereal. 

Carbs
Not all carbs are created equal. Choose complex carbs with high fiber and nutrient density, such as quinoa, sweet potatoes, beans, carrots, and oats or quinoa. These provide energy without the blood sugar spikes. Avoid refined sugars and ultra-processed carbs, which quickly break down into sugar in your bloodstream and then cause a rapid glucose rise followed by insulin release. That cycle often leads to energy crashes and then sugar cravings.

Fats
Healthy fats are important for satiety, energy, and hormone balance. 

Focus on:

  • Olive oil
  • Avocados
  • Nuts and seeds

Moderate intake of saturated fats from grass-fed meats or grassfed butter is fine, but unsaturated fats should make up the bulk. Including these healthy fats in meals helps you stay full longer, supports energy levels, and plays a vital role in regulating hormones. 

Micronutrients and Phytochemicals
Colorful fruits and vegetables provide essential vitamins, minerals, and phytochemicals. You’ve likely heard the phrase “eat the rainbow,” and there’s science behind it. Each color group offers different antioxidants and plant compounds that help reduce inflammation, support detoxification, and protect against cellular damage. I recommend that my patients try to get 30 different fruits and vegetables per week!

Chronic inflammation can increase cortisol and insulin levels, both of which are linked to fat storage and metabolic dysfunction. When patients understand the importance of combining macronutrient balance with diverse micronutrients, they’re better equipped to make nourishing choices that support fat loss and metabolic health. 

Blood Sugar Balance and CGMs

A major reason patients struggle with weight loss is due to unstable blood sugar. Every time you eat a high-glycemic food, your glucose spikes. In response, your body releases insulin, which is a hormone that helps shuttle glucose into cells. However, when insulin is constantly elevated, fat loss becomes difficult.

Enter the Continuous Glucose Monitor (CGM). This tool provides real-time data on how your body responds to food, movement, sleep, and stress. You can see some of my favorite CGM insights on Instagram.

What I love about CGMs is that they empower you with biofeedback. A CGM, for instance, might show that your seemingly “healthy” smoothie is spiking your glucose, leaving you tired and hungry a few hours later. 

With this insight, you can:

  • Add protein or fiber to reduce the spike
  • Go for a 10–15 minute walk after eating
  • Swap ingredients for lower-glycemic alternatives

CGMs aren’t just for people with diabetes. I use them with patients looking to reduce cravings, improve focus, and maintain energy. Stable blood sugar helps lower insulin levels and improves your ability to burn fat as fuel.

Exercise to Support Metabolism 

Food is the foundation, but movement is your metabolic multiplier. During any weight loss effort, you want to preserve as much muscle as possible. That’s where strength training and cardio come in. I typically recommend a combination of strength training and steady-state cardio. Let’s break down a few options to consider.

Strength Training
Aim for 2–3 sessions per week. Focus on bodyweight exercises, resistance bands, or free weights. Strength training helps you:

  • Maintain lean muscle mass
  • Burn more calories at rest
  • Support hormone balance 

Zone 2 Cardio
This is low- to moderate-intensity cardio at a pace where you can still hold a conversation. Aim for 30-45 minutes, 4-5 times per week. Examples include brisk walking, leisurely biking, light jogging, or using an elliptical machine.

Zone 2 cardio is excellent for:

  • Overall fat burning
  • Cardiovascular health
  • Mitochondrial efficiency (your cellular energy production)

Together, these types of movement improve metabolic flexibility, which is your body’s ability to switch between burning carbs and fat.

The Role of GLP-1s (Ozempic and Others)

In recent months, I’ve received more and more questions about medications like Ozempic, a GLP-1 receptor agonist. These medications work by slowing gastric emptying, reducing appetite, and improving blood sugar control.

Used under medical supervision and alongside lifestyle interventions, these medications can support meaningful progress for patients with insulin resistance, PCOS, or other metabolic challenges. But they are not a replacement for lifestyle. If you rely solely on GLP-1s without changing your diet, building muscle, or improving blood sugar stability, the weight will likely return once the medication stops. Worse, rapid weight loss without lifestyle changes can cause muscle loss. 

If you’re using or considering a GLP-1 medication, I encourage you to also commit to:

  • Eating adequate protein to preserve lean tissue
  • Tracking macros to support balanced nutrition
  • Incorporating resistance training to protect metabolism
  • Focusing on blood sugar stability with each meal 

These medications can support your reset, but they’re not the full solution. They must be paired with a holistic lifestyle strategy to be effective. 

Build a Body That Works With You

If your goal this spring is to lose weight, feel better in your body, and regain control of your energy, start by building the foundation. Caloric awareness, balanced macros, blood sugar control, and movement are the building blocks. 

Your body wants to heal. It wants to be balanced. The best thing you can do is give it the inputs it needs to thrive. We’re fortunate to live in a time when technology like CGMs and evidence-based medications can offer additional support, helping you personalize your approach and stay accountable to your goals.

Let this season be your reset for long-term metabolic health and sustainable vitality. What would it feel like to truly work with your body, rather than against it? What might shift if you stopped chasing quick fixes and started honoring what your body needs? This could be the moment that changes everything for you. If you remember one thing, let it be this: just begin. Start with whole foods, small changes, and a little curiosity. It’s often the simplest steps that create the most powerful momentum.