Dr Matthew Kulka On 5 Things You Need To Do To Achieve a Healthy Body Weight, And Keep It Permanently

An Interview With Jake Frankel

Time-restricted eating is indeed a powerful and accessible tool, differentiating itself slightly from intermittent fasting by its specific time frame. Interestingly, before our bodies can tap into fat stores for energy, they must first burn off all calories consumed during the day. Additionally, our bodies are more adept at burning fat while we sleep than during the day. By abstaining from eating at least 3–4 hours before bedtime, we enhance our chances of burning more fat and losing weight. Eating late or snacking before bed can disrupt this process.

So many of us have tried dieting. All too often though, many of us lose 10–20 pounds, but we end up gaining it back. Not only is yo-yo dieting unhealthy, it is also demoralizing and makes us feel like giving up. What exactly do we have to do to achieve a healthy body weight and to stick with it forever?

In this interview series called “5 Things You Need To Do To Achieve A Healthy Body Weight And Keep It Permanently” we are interviewing health and wellness professionals who can share lessons from their research and experience about how to do this. As a part of this series, I had the pleasure of interviewing Dr. Matthew Kulka.

Dr. Matthew Kulka is a board-certified family medicine physician with 20 years of clinical experience, dedicated to helping people eat better, live longer and boost their overall wellness with his groundbreaking program, Seriously Simple Steps. A graduate of George Washington University, he went on to complete 7 more years of education at Philadelphia College of Osteopathic Medicine, before eventually opening his own practice.

As the medical director of a large patient practice in the greater Philadelphia region, Dr. Kulka had treated thousands of patients, before realizing that he wanted a better, more effective way of helping his patients through their wellness journeys. In 2017, Dr. Kulka opened his own concierge medical practice, giving him the opportunity to spend more time with each patient and honing his focus on overall wellness. Dr. Kulka has been able to educate people about their health, weight loss options, and/or specific medical concerns in an easy-to-understand way through his practice, which has always been his passion. His expertise has landed him in a range of expert stories and pieces from MSN, to Yahoo! to Eating Well, among others.

He worked as a practicing physician for several years before paying close attention to the habits of those who were successful in weight loss and those who were not. By immersing himself into the science behind nutrition, wellness, and longevity, as well as combining this knowledge with the habits he observed and studied from those who maintained long-term weight loss, he looked at his own diet and habits, ultimately making the necessary lifestyle changes to reach his weight loss goals. He applied the knowledge, took the correct steps, and achieved many years of long-term personal weight loss, improving his health and overall wellness.

Dr. Kulka developed the Seriously Simple Steps program, a comprehensive 10-step video guide integrating overall wellness, nutrition, weight loss, and healthy habit formation to provide individuals with the foundation for living well. Week by week, Seriously Simple Steps introduces new habits, including optimal eating times and balancing nutrition, all backed by science. Each step is presented in an easy-to-understand manner and can be gradually incorporated into one’s lifestyle, one step at a time, as it allows individuals to master each healthy habit progressively and build on their progress.

For more on Dr. Kulka, visit: drkulka.com and for more on Seriously Simple Steps, visit: seriouslysimplesteps.com. Follow along on Instagram: @dr.kulka where he posts tips, insights, hilarious trends, and more on Instagram Reels to a captive audience of 8,000+ followers.

Thank you so much for joining us! Before we dive into the main focus of our interview, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?

Igrew up in Livingston, NJ, amidst the 70s and 80s, when traditional family structures were the norm. However, my upbringing was anything but conventional. In a departure from the typical setup, my mother, whom I recently lost, was a highly accomplished corporate attorney. She dedicated long hours to her work, serving as the primary breadwinner and wielding considerable authority within our household. Meanwhile, my electrical engineer father maintained a more traditional 9–5 job but played a significant role in our family life. He was often present for school projects and sports events and even took charge of cooking duties. His love for science and penchant for dreaming sparked my early interest in the subject.

While my friends and their parents couldn’t help but notice the differences in our family structure, I initially envied those with more traditional setups. However, as time passed, I came to appreciate the barriers my parents had broken down, which allowed me to experience a broader perspective from an early age. Interestingly, what was once considered atypical is now a familiar narrative for many.

During my formative years, I had aspirations of venturing into the business world while nurturing a passion for skiing. With dreams of embracing the mountains and outdoor lifestyle, I decided to attend college out west at The University of Denver. I planned to immerse myself in the ski culture and eventually settle into a business career in California or the mountainous regions post-graduation.

Life, however, had other plans. Unexpected events altered my trajectory, reshaping my life and career path in ways I could have never anticipated. A family ski trip to Vail during my freshman year ended with a devastating diagnosis for my father — a clot in his leg, signaling metastatic lung cancer. Suddenly, my world was turned upside down.

With encouragement from my best friend, I transferred to GW in Washington DC, where he was enrolled, allowing me to be closer to my family during this challenging time. Though my father experienced a brief remission, his illness ultimately took him during my senior year, leaving an indelible mark on my path.

The countless hours spent in hospitals sparked a newfound interest in healthcare and a desire to make a difference. Despite initial hesitations, I eventually returned to my passion for science. Enrolling in a post-baccalaureate pre-med program at Rutgers and volunteering at MSKCC solidified my decision to pursue a medical career.

In hindsight, my parents’ unwavering support and belief in education proved invaluable. Their mantra — “Be the best at whatever you choose” — guided me through uncertainty and change. Though my journey took me away from my initial aspirations of business and skiing out west, it led me to a fulfilling career in healthcare and the love of my life. Plans may shift, but from adversity often springs unexpected blessings.

What or who inspired you to pursue your career? We’d love to hear the story.

None of us can achieve success without some help along the way. Was there a particular person who you feel gave you the most help or encouragement to be who you are today? Can you share a story about that?

While I can’t attribute my encouragement to one person, several pivotal figures supported me. My father’s love of science, though mostly unspoken during his illness, was a constant inspiration then and continues to do so today. My wife, too, played a crucial role, unwavering in her support as I pursued my passion.

Despite being engaged and on a promising career path in real estate, I broached the idea of returning to school — a decision that would mean years of additional study and financial uncertainty. At 24 years old, the prospect of nine more years of education seemed daunting. Yet, my wife never faltered, never complained. Her father, a nephrologist, also offered his encouragement and understanding of the challenges and rewards of a medical career.

Can you share the funniest or most interesting mistake that occurred to you in the course of your career? What lesson or take away did you learn from that?

I returned from a vacation in Florida sporting a deep tan early in my career, perhaps during my first or second year in practice. During rounds at the hospital, a new patient remarked on my sun-kissed skin, comparing it with his hopeful expectation of physicians as “white and pasty,” as though we should be forever immersed in library studies. His comment struck me as humorous yet insightful.

Since that encounter, I’ve made a concerted effort to prioritize sun protection and maintain my commitment to ongoing education through regular journal reading and professional studies. It’s a humorous reminder of the importance of balance in both personal and professional life, ensuring that while enjoying life’s pleasures, one remains dedicated to one’s responsibilities.

What are some of the most interesting or exciting projects you are working on now? How do you think that might help people?

The quote, “A journey of a thousand miles begins with the first step,” by Lao Tzu, deeply resonated with me from the moment I first heard it. It’s easy to feel overwhelmed by the challenges we face in life. When I am inundated with work, projects, and tasks to complete, I often return to this quote. It reminds me to take that initial step, which inevitably leads to the next and the one after that.

This philosophy became the cornerstone of a health program I developed for patients, focusing on nutrition, healthy habits, and overall wellness. I observed that most individuals dive headfirst into diet and health programs, embracing radical changes overnight. However, this approach often leads to frustration and failure within weeks or months. I believe everyone has had this experience or knows someone who has. I have found that radical changes are not “sticky” when adopted overnight.

Recognizing the importance of gradual progression, I encouraged patients to take one step at a time and adopt changes at a reasonable pace. By doing so, they could build upon each success and integrate healthier habits into their permanent lifestyle over time.

This approach mirrors the way we learn in various aspects of life, whether in education, sports, hobbies, or our professions. Just as we don’t master reading and writing overnight but rather through consistent practice and gradual learning, so too is the process of improving our nutrition and overall health.

My journey in the fitness and wellness field has been shaped by these principles, emphasizing the importance of patience, perseverance, and incremental progress.

For the benefit of our readers, can you briefly let us know why you are an authority in the fitness and wellness field?

As a board-certified family physician with two decades of clinical experience, I’ve treated thousands of patients. Around seven years ago, I transitioned from a traditional medical practice to a membership-based model, strongly emphasizing preventive care and wellness.

My journey into wellness and preventive medicine stems from a deep-seated interest in nutrition, overall well-being, and longevity. With the flexibility afforded by my new practice model, I’ve dedicated significant time to working closely with patients individually, focusing specifically on promoting overall wellness and setting achievable goals.

My passion for wellness led me to develop a comprehensive step-by-step program addressing various well-being facets, including nutrition, diet, fitness, health, mindfulness, and sleep. Health and wellness is a recipe! This program not only provides the necessary information to understand these components but also equips individuals with the tools to cultivate lifelong habits that support their journey toward optimal health and wellness.

Let’s now shift to the main focus of our interview about achieving a healthy body weight. Let’s begin with a basic definition of terms so that all of us are on the same page. How do you define a “Healthy Body Weight”?

I encounter this question regarding achieving a healthy body weight nearly every day, and it’s fascinating. “How much should I weigh?” is a common question, but I often steer the conversation towards attaining a healthy weight and body composition rather than fixating on an exact number.

The conventional metric of Body Mass Index (BMI) has its limitations, primarily because it solely considers height and weight, disregarding factors such as muscle mass, body fat percentage, and water retention. The American Medical Association (AMA) has recently advised physicians to de-emphasize BMI due to its potential for misinterpretation and its failure to account for individual variations in ethnicity, gender, and other important factors. To address this, I utilize a body composition machine in my office, which accurately measures body fat, lean muscle mass, and water weight. Similar devices can be found in many gyms and fitness centers, or individuals can invest in inexpensive scales and devices that provide comparable information.

During consultations with patients, we delve into their body composition, identifying areas of concern and strengths. Together, we formulate a plan to address deficiencies and enhance favorable aspects of their body composition.

While aiming for optimal body fat and lean muscle mass levels is important for overall health, I stress the significance of gradual improvement over fixating on reaching a specific number. Progressing towards better lean muscle mass and body fat levels over time is key. After all, is it truly beneficial to obsess over a particular number if one consistently moves in the right direction and improves one’s health? I emphasize focusing on the steps in the journey rather than fixating solely on the destination — taking one step at a time towards better health.

How can an individual learn what is a healthy body weight for them? How can we discern what is “too overweight” or what is “too underweight”?

As I mentioned, setting healthy goals is a highly personalized process. When considering body fat levels, it’s essential to recognize the differences between men and women. We typically recommend aiming for an optimal body fat percentage of less than 20% for men. Women’s recommended optimal body fat percentage is generally less than 28%. If they are above this level, we develop a plan to maximize their body fat. It may be that we set a plan for them to lose weight, though, at times, they may need to increase their lean muscle mass, which will directly decrease their overall body fat percentage. However, it’s crucial to note that these numbers can vary depending on individual factors such as age and overall health. Studies have shown that it’s generally healthier to maintain a lower body fat percentage during younger adulthood, with slightly higher levels being acceptable or beneficial in later years, particularly after age 65.
Another essential criterion to consider is waist circumference. Research indicates that men with a waist circumference greater than 40 inches and women with a waist circumference greater than 35 inches are at the highest risk of cardiovascular disease and overall illness.

By considering these individualized factors, we can more effectively tailor health and wellness goals to address each person’s unique needs.

This might be intuitive to you, but it will be instructive to expressly articulate this. Can you please share a few reasons why being over your healthy body weight, or under your healthy body weight, can be harmful to your health?

Being overweight significantly increases the risk of numerous medical disorders and can decrease the quality of life. It is well-documented that individuals carrying excess weight face increased risks of cardiovascular diseases such as heart attacks, strokes, and other vascular issues, as well as diabetes, hypertension (elevated blood pressure), elevated cholesterol levels, and multiple cancers, as well as may decrease lifespan or increased risk of mortality. Moreover, being overweight often exacerbates stress on joints, tendons, and muscles, leading to conditions like osteoarthritis, injuries, and chronic pain.

Conversely, being underweight can also pose serious health risks. Individuals with insufficient body weight may be at risk of osteoporosis (bone thinning) and an increased likelihood of fractures, decreased immunity leading to a higher susceptibility to infections, chronic fatigue, failure to thrive, and cognitive impairments. Without an adequate body fat reserve during stress, such as infection, injury, surgery, or illness, the body may rapidly break down muscle tissue and even organs. Hence, being significantly overweight or underweight can both have detrimental effects on health.

In contrast, can you help articulate a few examples of how a person who achieves and maintains a healthy body weight will feel better and perform better in many areas of life?

The age-old saying that you must take care of yourself before you can properly care for others or fulfill your responsibilities holds undeniable truth. Prioritizing your own well-being, including maintaining a healthy weight, is essential. Achieving and maintaining a healthy weight undoubtedly boosts self-esteem and overall well-being. Everyone can relate to the stark contrast between feeling energized and vibrant versus feeling fatigued, unwell, or out of sync with oneself.

Maintaining a healthy body weight often increases energy levels and the secretion of “feel-good hormones” such as serotonin, dopamine, and epinephrine. Feeling better physically and emotionally makes it much easier to navigate busy schedules and cope with the regular stressors of life. It’s rare to find someone who doesn’t acknowledge feeling better when prioritizing nutrition and maintaining a healthy weight.

Ok, fantastic. Here is the main question of our discussion. Can you please share your “5 Things You Need To Do To Achieve a Healthy Body Weight And Keep It Permanently?”. If you can, please share a story or an example for each.

1. First and foremost, take it slow; it’s not a race. Commit today to making incremental improvements in your lifestyle choices. Let go of the notion of perfection; it’s not about being flawless. Simply aim to make one better decision each day regarding your diet, nutrition, fitness, and overall well-being. Over time, these small changes will undoubtedly yield significant results. Remember, you don’t have to overhaul everything all at once, eliminate every indulgence, or strive for perfection in your eating habits. Focus on making at least one positive choice each day, and you’ll be on the path to a healthier lifestyle. It’s as simple as that.

For example, if I decide to stop having seconds with dinner or to leave a little behind with meals every day, I will make a difference in my overall average caloric intake. If I reduce my calories by just about 115 calories daily (just a few mouthfuls), I will lose 1 pound a month. That is just one little choice you can make daily. There are many little choices we can decide to start with.

2. One effective strategy for improving our diet is to increase our daily consumption of natural foods. It’s challenging to gain weight when our diet primarily consists of vegetables, fruits, nuts, legumes, whole grains, and lean meats. Natural foods are full of fiber that adds bulk and keeps us full and satisfied. Therefore, prioritizing natural, whole foods over processed options can contribute significantly to maintaining a healthy weight and improving overall nutrition.

For example, I tend to fill my plate with more veggies and some whole grains for dinner with less or no meat and snack on fruit and nuts during the day. I still tend to have pasta and some rice regularly, though my percentages are now skewed toward natural foods. This allows me to eat healthier, consuming fewer calories without depriving me of the carbs I enjoy in addition to some lean meat.

3. While some people may be tempted or coaxed into cutting carbohydrates altogether, it’s essential to distinguish between healthy and unhealthy carbs. Carbs are essential to our diet, and the brain requires them for energy. Focusing on healthy carbohydrates, predominantly found in growing foods, is key. As discussed above, these foods provide healthy carbs with less sugar and essential vitamins, minerals, and fiber. Processed carbs are often high in sugar and low in nutrients and can lead to weight gain and poor nutrition.

For example, while I still regularly incorporate carbs in the form in my diet, including some pasta, 100% whole grain bread, and rice, into my meals, my overall dietary balance now leans heavily towards natural foods. The carbs that I consume are now predominantly complex carbs. This shift allows me to maintain a healthier eating pattern, consuming fewer calories without completely forgoing the carbohydrates that I enjoy, along with some lean meat. My strategy involves filling my plate with plenty of nutrient-rich natural foods and complex carbs while occasionally indulging in processed carbs to avoid feelings of deprivation. Yes, I’ve been known to enjoy a slice of pizza or indulge in some ice cream occasionally. However, the key is to “crowd out” these processed treats with abundant natural foods alongside them rather than cutting them out entirely. By prioritizing whole, nutrient-dense foods and incorporating them into most of my meals, I strike a balance that allows for occasional indulgences without compromising my overall health and wellness goals.

4. Time-restricted eating is indeed a powerful and accessible tool, differentiating itself slightly from intermittent fasting by its specific time frame. Interestingly, before our bodies can tap into fat stores for energy, they must first burn off all calories consumed during the day. Additionally, our bodies are more adept at burning fat while we sleep than during the day. By abstaining from eating at least 3–4 hours before bedtime, we enhance our chances of burning more fat and losing weight. Eating late or snacking before bed can disrupt this process.

For example, if we eat dinner at 7 PM and then snack a couple of hours later, we hinder our body’s ability to initiate fat-burning overnight. However, if we opt for a cup of warm decaf tea or coffee when we feel a slight hunger pang later in the evening, we continue the body’s natural program to start processing fat for fuel. This approach effectively turns our bodies into fat-burning machines throughout the night. Nighttime is particularly conducive to fat burning, as our body’s processes shift upon waking to prioritize fuel conservation during waking hours. Therefore, focusing on time-restricted eating in the evening can be more effective for fat-burning than in the morning. When utilized properly, it’s a valuable tool that can significantly support weight loss efforts.

5. The fifth crucial step in achieving and maintaining a healthy body weight for the long term is planning. Planning is considered as important as taking small steps toward your goal. Success in various aspects of life, whether it’s academics, work, or hobbies, relies on effective planning. Just as we need a plan to tackle homework, study for exams, complete projects at work, or improve our skills in sports, we also need a solid plan for our health, including weight loss or maintenance. Without a well-thought-out plan, we’re setting ourselves up for failure. Planning is critical regarding meals and snacks; I advise my patients to plan them at least one day in advance. By planning today for what we’ll eat tomorrow, we set ourselves up for success.

For example, I plan my breakfast and prepare lunch the day before, while my wife typically plans dinner. Having all the necessary ingredients readily available makes it much easier to stick to healthy options, especially when meals are prepared in advance. At work, I keep a supply of mixed nuts in my drawer and occasionally bring an apple or a grapefruit as a healthy snack option. This way, when hunger strikes between meals, I have a nutritious option on hand instead of reaching for pretzels, chips, cookies, or candy. Having healthy lunch options available eliminates the temptation to opt for fast food or unhealthy snacks during breaks. Planning doesn’t have to be complicated or time-consuming; it’s a simple yet effective strategy that significantly contributes to achieving and maintaining a healthy body weight in the long term.

What are a few of the most common mistakes you have seen people make when they try to lose weight? What errors cause people to just snap back to their old unhealthy selves? What can they do to avoid those mistakes?

In addition to the mistake of being overly restrictive with a new diet, a common mistake I observe in individuals striving for long-term weight loss is needing to consume more calories throughout the day. Many people start their day with good intentions, intending to limit their calorie intake to lose weight. However, this often leads to skipping breakfast or having a very small one, such as a yogurt or a banana, followed by a low-calorie lunch like a salad. While this approach may seem reasonable in theory, it frequently backfires as the day progresses. Life’s demands, including work, family responsibilities, and other obligations, often increase hunger and cravings later in the day. By the afternoon, many individuals feel famished and end up snacking excessively or consuming larger meals to compensate for the lack of calories earlier in the day.

This pattern of under-eating during the day and overeating in the evening can sabotage weight loss efforts and lead to feelings of frustration and guilt. It’s essential to recognize that our bodies require energy and calories throughout the day to fuel various activities, including work, school, exercise, and daily tasks.

Therefore, it’s more beneficial to distribute calorie intake evenly throughout the day rather than stacking them primarily in the evening and night. By prioritizing adequate nutrition earlier in the day, individuals can better manage hunger, maintain energy levels, and make healthier food choices. This balanced approach supports sustainable weight loss and promotes overall well-being.

How do we take all this information and integrate it into our actual lives? The truth is that we all know that it’s important to eat more vegetables, eat less sugar, etc. But while we know it intellectually, it’s difficult to put it into practice and make it a part of our daily habits. In your opinion what are the main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

I must return to the quote I mentioned earlier. A journey of a thousand miles begins with the first step. “A journey of a thousand miles begins with the first step” by Lao Tzu. Achieving long-term, sustainable weight loss requires taking one step at a time and focusing on the journey rather than solely fixating on the destination. Central to this approach is the creation of a well-thought-out plan. Just as you would only embark on a trip without planning the route, planning our journey towards healthier eating habits and weight loss is essential. Planning our meals and snacks plays a pivotal role in this process. Without a solid plan, it’s challenging to embed the habit of consuming healthier foods with improved caloric loads into our daily lives. By simply planning our meals and snacks, we ensure that we’re making nutritious choices, develop a deeper understanding of the nutritional values of the foods we eat, and become more adept at reading labels.

On the flip side, how can we prevent these ideas from just being trapped in a rarified, theoretical ideal that never gets put into practice? What specific habits can we develop to take these intellectual ideas and integrate them into our normal routine?

“Routine” is a crucial element we should incorporate into our planning when striving for long-term health and wellness. By consistently making healthy choices such as planning meals, increasing our intake of natural foods like vegetables, fruits, nuts, and whole grains, and integrating them into our daily lives, we can turn these choices into habits. Building a routine around healthy eating habits involves consciously incorporating these choices into our daily schedule, whether it’s meal planning and preparation, grocery shopping for nutritious ingredients, or incorporating more natural foods into our meals and snacks. It’s essential to recognize that habits don’t simply appear on their own; instead, we must actively create them through repetition and consistency. By making healthy choices routine in our daily lives, we reinforce these behaviors and make them “stick” over the long term.

Ok, we are nearly done. You are a person of great influence. If you could inspire a movement that would bring the most amount of good for the greatest number of people, what would that be? You never know what your idea can trigger.

As a physician, I frequently find myself prescribing medication for common diseases such as heart disease, hypertension, hyperlipidemia, diabetes, and other conditions that are closely linked to dietary intake and obesity. While some may assume physicians prefer medication over holistic approaches, the reality is quite different. I do not derive any pleasure from writing prescriptions, but often, it becomes necessary to manage these serious health conditions effectively. However, I firmly believe that education is vital to preventing and managing these diseases. By educating individuals, including fellow healthcare professionals, on the fundamentals of nutrition and habit formation, we can significantly reduce the need for medication and, more importantly, slow the progression of these diseases while enhancing longevity and overall wellness.

Promoting the tools for forming healthy habits is essential in this endeavor. Even focusing on a single aspect of nutrition education, such as increasing the consumption of natural foods over processed ones, can yield tremendous benefits. If everyone gradually increases their intake of natural foods each day, over time, we will save millions of lives, improve the quality of life for millions more, and save billions of dollars that could be redirected toward other pressing needs.

One of the challenges we face is the need for more advocacy for natural foods compared to heavily marketed processed products. When was the last time you noticed an advertisement for spinach? Spinach, apple, and carrot farmers lack the lobbying power and financial resources for flashy promotions such as soda, fast food chains, candy, and snack manufacturers. Imagine the positive impact if they did have such resources!

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US, whom you would love to have a private breakfast or lunch with, and why?

Howard Stern would be my number-one choice for a private breakfast or meal! I have been a tremendous fan since my early high school years in NJ. He has entertained me throughout my life, from high school to college, medical school, training, raising my kids, and life. He is incredibly talented, funny, and insightful. While he may have had a brash reputation from his early years and is often misunderstood outside of his audience In reality, he spreads a great message of equality and fairness. I admire how he has transformed his life by following a healthy diet, achieving sustained weight loss, and prioritizing exercise, mental health, and wellness. He promotes a healthy lifestyle to his staff and callers, emphasizing the intake of natural foods and regular exercise while also pointing out the ridiculous nature of fad diets and restrictive eating habits. He is hilarious and entertaining, and his message resonates deeply with many in his audience.

How can our readers further follow your work online?

They can follow me on Instagram and Facebook @dr.kulka and visit my website, Dr.kulka.com. I also encourage people to check out seriouslysimplesteps.com, the platform for my weight loss and wellness program. Additionally, I have a book based on the Seriously Simple Step coming out soon. Stay tuned for updates.

Thank you for these really excellent insights, and we greatly appreciate the time you spent with this. We wish you continued success.