Lifestyle and Weight Loss For Teens

In this episode, I talk about the science behind water and weight loss. I’m sharing  a  study that analyzed 13 different research papers and found that teens who drink more water tend to maintain a healthier weight over time.

🔹 What You’ll Learn in This Episode:
✔️ How drinking more water can help reduce calorie intake without effort
✔️ Why we sometimes mistake thirst for hunger and how to fix it
✔️ How proper hydrat...

In this episode, I discuss about  body image issues faced by teenagers, sparked by a teen's story involving concerns over exercise due to body shame. There are physical and emotional changes during puberty that contribute to body image problems. 

 Self-compassion and acceptance,rather than the weight itself, influences body image. 

I present some practical tips for promoting self-love and strategies for building self-love. 

00:00...

This podcast episode explores the relationship between sleep duration and insulin resistance in teenagers, building on previous discussions about insulin resistance during puberty.

 It highlights the importance of teenagers getting the recommended 8 to 10 hours of sleep each night and presents statistics showing that 70-80% of U.S. teenagers fail to meet this requirement. 

Two key studies are discussed: one showing that advanced pube...

In this episode I focus on the hormone insulin and its significant role in regulating blood sugar levels and weight. I explain how insulin resistance can develop due to high carbohydrate intake and excess weight gain, leading to potential diabetes. I also discuss the body's insulin response variations with different body shapes and I emphasize the importance of maintaining a healthy weight to reduce the risk of type 2 diabetes...

What Happens During Puberty?

Puberty is a time when teenagers go through a lot of changes in their bodies and inside because of big hormonal shifts.

Listen to Understand Puberty: External and Internal Changes

Dr Gourgari is a pediatric endocrinologist, certified in obesity medicine expert and weight loss coach for teens with more than 15 years of experience. She helps teens build healthy habits that last, so they can feel happier, be ...

In this episode, I talk about boredom eating in teenagers and ways to stop it.

I explain the role of hormone dopamine in beating boredom with food. 

I teach teens how to identify true hunger versus boredom. 

Dr Gourgari is a pediatric endocrinologist, certified in obesity medicine expert and weight loss coach for teens with more than 15 years of experience. She helps teens build healthy habits that last, so they ca...

In this episode, I discuss how many calories teenagers need based on their activity levels. I provide general guidelines from the U.S. Department of Agriculture and the American Academy of Pediatrics. 

I emphasize choosing healthy foods over strict calorie counting and explain the ideal breakdown of carbs, fats, and proteins. I also advise caution with restrictive diets like keto for teens. 

Parents are urged to c...

In this podcast episode I answer common questions about protein requirements for teenagers, detailing recommended intake based on age and activity level as per the American Academy of Pediatrics. I discuss various protein sources, favoring whole foods over protein powders, and highlights the importance of protein for growth, muscle development, hormone production, and satiety. 

Learn how to calculate your protein needs and...

In this episode I discuss strategies to achieve healthy habits in 2025.

00:59 Setting Goals for a Healthier 2025

02:41 Focusing on One Goal at a Time

05:26 Identifying and Replacing Triggers

09:05 Building Consistent Healthy Habits

11:50 Teenagers and Habit Formation

13:13 Dealing with Setbacks

17:20 Final Thoughts and Encouragement

17:47 Invitation to the Lift Program

Dr Gourgari is a pediatric endocrinologist, certified in obesi...

Can teaching teens to cook be the key to a healthier lifestyle? In this episode, I discuss how a 10-week experiential cooking and nutrition program significantly boosted cooking skills and vegetable consumption among school students. 

Learn how these essential skills, from reading recipes to safely using kitchen tools, can set the foundation for lifelong healthy eating habits. 

Manuscript: 
An Experiential Coo...

Could understanding your body's natural changes during puberty help you love yourself more? Imagine reducing the urge for cosmetic surgery just by tweaking your mindset! 

A study from South Korea implemented a school curriculum focused on teaching teens to appreciate their bodies. By educating them on normal bodily changes, the effects of hormones, and the pitfalls of social media, they boosted their body satisfaction...

Ever wondered why teenagers seem perpetually hungry despite having high levels of the "thin" hormone leptin? Discover the complex interplay between hormones and appetite during puberty in today's episode of the Lifestyle and Weight Loss for Teens podcast. I talk about the thin hormone "leptin"—its role in signaling fullness, how its levels fluctuate differently in boys and girls during puberty, and the curi...

As a mother, I know how tempting it is to let your teenager catch up on sleep over the weekend, but I've learned through research that this habit may be influencing their eating behaviors in ways we never expected.

Tune in to learn more about the  complex relationship between poor sleep, hormonal changes, and cravings that challenge the common notion of 'catching up' on sleep.

Associations ofWeekda...

Ever wonder if teenage habits can shape adult health?

That family debate about whether marijuana contributes to weight issues just got a whole lot more interesting.

Tune in to learn more about the findings of a pivotal study published in the Addict Behavior Journal, which tracked over 5,000 adolescents into early adulthood.

Association between Adolescent Substance Use and Obesity in Young Adulthood: A ...

Are school lunches helping  your teen's health journey?

 Join me as I discuss more the  impact of a la carte menus and vending machines on adolescent eating habits. 

The Association of the School Food Environment With Dietary Behaviors of Young Adolescents, American Journal of Public Health | July 2003, Vol 93, No. 7

Dr Gourgari is a pediatric endocrinologist, certified in obesity medicine expert and weight lo...

I hope every teen girl out there can listen to this episode and learn to love their body.

By exploring the science behind the hormonal shifts of puberty, we can empower our  teens with the power of knowledge and understanding. 

Let's foster a healthy mindset toward these expected changes of puberty and find inner peace by accepting the diversity of our bodies. 

Dr Gourgari is a pediatric endocrinolog...

Is it normal for a 15 year old to have PCOS?

In this episode I talk about insulin resistance and the impact of weight loss on menstrual regularity in teenage girls with PCOS. 

Ornstein RM, Copperman NM, Jacobson MS. Effect of weight loss on menstrual function in adolescents with polycystic ovary syndrome. J Pediatr Adolesc Gynecol. 2011 Jun;24(3):161-5. doi: 10.1016/j.jpag.2011.01.002. Epub 2011 Mar 21. PMID: 21419674.

Dr Go...

Can children may become insulin resistant ? 
How early does this occur and what can we do to prevent this? 
How do you fix insulin resistance in children?

Manuscript presented: 
Jeffery AN, Metcalf BS, Hosking J, Streeter AJ, Voss LD, Wilkin TJ. Age before stage: insulin resistance rises before the onset of puberty: a 9-year longitudinal study (EarlyBird 26). Diabetes Care. 2012 Mar;35(3):536-41. doi: 10.2337/d...

Could your bowl of breakfast cereal be the hidden culprit in a teen's weight loss struggle? Tune in to learn more about the results of a study comparing oatmeal, cornflakes, and just water for breakfast. 

Geliebter A, Grillot CL, Aviram-Friedman R, Haq S, Yahav E, Hashim SA. Effects of oatmeal and corn flakes cereal breakfasts on satiety, gastric emptying, glucose, and appetite-related hormones. Ann Nutr Metab. 2015;6...