Maintaining a healthy weight isn’t about perfection—it’s about consistency, intention, and understanding what your body truly needs. As a board-certified endocrinologist, Dr. Lindsey VanDyke offers evidence-based, practical advice to help patients achieve and maintain optimal weight without gimmicks or shortcuts.
In this article, she breaks down the top three habits she personally prioritizes—and how they contribute to long-term health and metabolic stability.
1. Prioritize protein at every meal
“If I’m trying to lose weight for any reason, I want to make sure I’m losing fat, not any lean mass.”
Protein is more than just a building block—it’s essential for protecting lean muscle during weight loss. Preserving lean mass not only supports metabolism but also protects against age-related decline like frailty, falls, or fractures. This is especially critical for individuals managing diabetes, thyroid disorders, or metabolic syndrome, where maintaining muscle directly impacts glucose regulation and hormonal balance.
At Advanced Institute, dietary strategies are personalized. Patients receive a structured macronutrient plan tailored to their condition, goals, and lab markers—so they’re fueling fat loss, not muscle depletion.
2. Strength training to preserve lean mass
“Nature’s trying to rip me off of my lean mass as I age.”
Dr. VanDyke emphasizes that strength training isn’t about aesthetics—it’s about function, longevity, and resilience. As we age, the body naturally loses muscle, and this can dramatically affect weight, insulin sensitivity, and mobility.
Whether through gym routines, resistance bands at home, or a referral to a certified trainer, patients at Advanced Institute for Diabetes & Endocrinology are encouraged to incorporate movement that protects their metabolic health. These are real-world, sustainable recommendations—not just “exercise more.”
3. Whole food over processed every time
“Anything that comes in a box or a tub has additives. And believe me—food companies know exactly what to put in there to make it addictive.”
The final cornerstone of Dr. VanDyke’s approach: whole foods. That means fiber-rich vegetables, quality lean proteins, and minimally processed grains. Not only do these foods enhance satiety, but they also support gut health, hormone balance, and blood sugar regulation.
At Advanced Institute for Diabetes & Endocrinology, patients learn to make practical, budget-conscious swaps and build meals that align with their physiology, not just calorie counts. Education is key—because when patients understand the “why,” they stick to the “how.”
Stop the generic advice. Start a personalized plan that works
Weight is a complex issue—but at Advanced Institute for Diabetes & Endocrinology, we treat it with the same structure, expertise, and compassion we apply to other chronic diseases.
“You wouldn’t tell a heart patient to just ‘eat less cholesterol’ and send them on their way,” Dr. VanDyke explains. “So why do we do that to people struggling with obesity or diabetes?”
At our clinic, every patient receives a comprehensive care plan that includes:
- Medical evaluation of hormones, metabolism, and medication interactions
- Personalized meal planning and supplement guidance
- Lifestyle coaching based on motivation and mental health
- Regular follow-up (biweekly or monthly) based on clinical need
- Access to DiaDirect, our remote patient monitoring app that tracks blood sugar and blood pressure in real time
Expanding access to expert diabetes and weight care via telehealth
Dr. VanDyke’s approach to weight management is science-backed, supportive, and now more accessible than ever before.
If you’re managing type 2 diabetes, prediabetes, or stubborn weight gain, expert help is now just a click away.
You don’t have to live in Mansfield, Texas, to access the kind of care that treats the whole person, not just the diagnosis. Dr. Lindsey VanDyke, DO, FACOI, FEAA—board-certified in Endocrinology and Internal Medicine—offers a refreshingly different experience for patients facing diabetes, menopause, and metabolic challenges. With her background in osteopathic medicine and national recognition as a leader in cutting-edge therapies like radiofrequency ablation (RFA) and continuous glucose monitoring, Dr. VanDyke believes in getting to the root of the issue, not rushing through checklists.
From empathetic communication to evidence-based medicine, every visit is designed to educate, empower, and equip you for real, lasting progress. Now, that level of care is expanding beyond Mansfield. Through secure, convenient telehealth visits, patients across Oklahoma, Colorado, Washington, Texas, California and New Mexico can now receive expert-level endocrinology care—without long wait times or impersonal visits.
Coming soon: Oregon.
Because good medicine isn’t just about access. It’s about listening, explaining, and treating with integrity.
Wherever you are, expert endocrine care is only a click away.