Managing weight isn’t about quick fixes or crash diets — it’s about finding a sustainable, healthy balance that supports your body, mind, and long-term wellness goals. Whether you're looking to lose weight, maintain your current weight, or build strength, the key is creating a plan that works with your body, not against it.

What Affects Weight

Weight is influenced by more than just calories. Key factors include:

• Hormones (thyroid, insulin, cortisol, estrogen, testosterone)

• Metabolism (your body's efficiency in burning energy)

• Muscle mass (more muscle = higher metabolism)

• Sleep quality

• Stress levels

• Nutrition and meal timing

• Gut health

• Genetics

Get The Right Labs

Sometimes stubborn weight gain or inability to lose weight has an internal cause. Lab testing helps create a personalized plan based on what your body needs.Some basic labs I like to start with are:

1. Thyroid panel (TSH, Free T3, Free T4, Reverse T3)

2. Fasting glucose + insulin

3. Hemoglobin A1C

4. Cortisol (AM/PM or 4-point test)

5. Sex hormones (testosterone, estrogen, progesterone, DHEA)

6. Vitamin D, B12, Magnesium

Build a Sustainable Plan

Once labs and lifestyle factors are assessed, a balanced weight management approach often includes:

• A whole-foods, anti-inflammatory diet (think: lean protein, healthy fats, fiber, low sugar)

• Consistent movement (strength training, walking, mobility)

• Sleep optimization (7–9 hours per night)

• Stress management (meditation, breathwork, time in nature)

• Supplements (tailored to your labs — e.g., inositol for PCOS, magnesium for sleep/stress, berberine for insulin):

• GLP-1 medications (like semaglutide) — for those with metabolic resistance or obesity

• Functional nutrition or medical weight loss coaching

• Gut microbiome testing if digestion or bloating is an issue