Sleep and Weight Loss

August 13, 2019

According to a study published in the Annals of Internal Medicine, dieters that were getting adequate sleep (7+hours per night) were losing body fat, not muscle mass. Dieters that were not getting adequate sleep experienced 55% less fat loss than dieters getting adequate sleep. The whole concept of over eating is much more chemical than […]

Should you weigh yourself on vacation?

July 6, 2019

To weigh yourself on vacation, or not to weigh yourself on vacation, that is the question. Get my thoughts here: How Using a Scale May Help You Avoid Weight Gain During Vacation published in Healthline. The Journal of Obesity Medicine writes: “Research suggests adults often gain between 0.4 and 0.9 kilograms (or about one to two […]

If you don’t know where you are, you’ll likely never get to where you want to go.

June 26, 2019

Everywhere I turn I see weight loss ads promising that on their diet, you will lose 5 pounds in two days, or 10 pounds in two weeks or 30 pounds in 30 days. Sounds great, right? Especially if you have a wedding or vacation in your future and want to look and feel your best […]

Depression and weight gain

May is Mental Health Awareness Month: Charlie’s Story

May 29, 2019

May is mental health awareness month, so I thought it was a good time to write about where I am with my mental health issues. For me, getting my thoughts on paper is helpful in solidifying a plan to move forward. Hopefully, this may spur anyone struggling with similar issues to take action. I have […]

Stephen Fulton Nutrition

Stephen Fulton Jr., Best Kept Secret

May 11, 2019

Wishing Stephen Coolboysteph Fulton Jr @coolboysteph all the luck as he faces PaulusAmbunda for the IBO super-bantamweight championship tonight. Not that he needs it – the man is a MACHINE. I’ve had the pleasure of working with Stephen for the past few months to get his nutrition where it needs to be to get to his fighting weight. Thanks to […]

Summer is coming…

April 17, 2019

Summer is almost upon us, and with it, the slew of magazines chock full of pre-summer workouts and diets promising the “perfect beach body in 6 weeks or less” are everywhere I look. Per usual the models used to tout these diets etc. are ALREADY perfectly lean, tanned and muscled. I don’t know about you […]

Lose 5 Pounds with a 5 Day Cleanse. OMG…

April 12, 2019

TGIF… just got an email telling me I could “Lose 5 Pounds with a 5 Day Cleanse.” Who sends a weight loss doctor, advertisements for weight loss? Insert head into hands. My advice? Please don’t do this. Maybe you can lose 5 pounds in five days, but I guarantee that it will not be fat […]

They say a picture’s worth 1,000 words.

April 8, 2019

They say a picture’s worth 1,000 words, so on this Motivation Monday I give you before and after shots of my patient Marnie Bejarano taken exactly 1 year apart. WOW! Marnie has been so dedicated and looks FABULOUS – she certainly deserves a shout out and then some. In my weight loss practice we don’t do diets […]

What’s the secret to weight loss success?

March 11, 2019

Check out the before and afters of this dynamic duo. Combined they’ve lost 100 lbs. People ask me, “what the secret to weight loss success?” I tell them honestly: there is no secret. Weight loss happens when you consume fewer calories than you burn. The SECRET lies in finding a plan that allows you to […]

Built Bar Video Review Contest – DABOM

March 9, 2019

Don’t hate me because I’m surrounded by a sea of Built Bars. I can’t help it that I WON the Built Bar Video Review Contest. Ok, I was 1 of 20 winners, but still, I am on cloud 9 they liked my video and even better my stash of high protein treats has been replenished. Thanks Built […]

Client Love – Patient Testimonial: “I was running out of options.”

March 4, 2019

Many thanks to my patient Rachael B. for writing this testimonial, which in the office we call “Client Love.” I was running out of options. Despite being a runner – and in 2017, having logged 1,000 miles of long runs, marathons and ultras. My body was pretty beat up; an observation confirmed by a visit […]

Charlie Seltzer Private Gym

Happy New Year

December 31, 2018

Well, it’s almost 2019. On the brink of a brand new year, I want to share an experience I’ve been dealing with for the majority of 2018. Several months ago, the nerves in my shoulder became paralyzed. At the point this happened I was in super good shape. I felt amazing and was working out […]

Here’s Why Your Favorite Celeb’s Diet Might Not Work for You

August 29, 2018

Chances are, at some point, you’ve read a celebrity’s diet tips or food diary and wondered whether you’d look and feel as good if you began your days with a green smoothie, ate a kale salad for lunch, filled your dinner plate with grilled fish and steamed veggies, and topped it all off with a […]

Over 50 and want to lose weight?

August 7, 2018

As people age, if they do not do something to stop it, there is a loss of muscle mass. We know that muscle is more metabolically active than fat. Though it is less significant than previously thought, over years it makes a giant difference. Fat storage generally increases with age, which can lead to insulin […]

Can I compete as a bodybuilder without using anabolic steroids?

July 31, 2018

It seems I can’t watch more than 20 minutes of golf or football without seeing an ad for Androgel to treat “Low T,” or low testosterone.  The symptoms of low testosterone are very nonspecific, meaning they can come from many other things besides testosterone. While testosterone levels do decline somewhat with aging, an otherwise healthy […]

Calories vs. Carbs, which matters more?

July 25, 2018

6 years ago, the NY Times published an article titled,”In Dieting, Magic Isn’t a Substitute for Science.”  I thought then it raised interesting points, and they are still just as relevant today as they were in 2012. The article discusses a study which found low carbohydrate diets are superior for weight loss when compared to […]

Different Types of Belly Fat (POPSUGAR)

July 20, 2018

This article discusses different kinds of belly fat and how to get rid of it.  (Thanks Jen Glantz for including me in it.) Here is a brief breakdown: Belly fat can either be subcutaneous (under the skin) or visceral (in between the organs, ie. “deep” fat). The visceral fat is what carries major health risks […]

Ketogenic Diets and Gut Health- Featured on Insider

July 16, 2018

I am not a fan of the ketogenic diets for many reasons, and its impact on the GI tract is certainly one of them. There are certain circumstances in which a ketogenic diet may be helpful, like in epilepsy, but for the vast majority of people who want to lose weight and be healthier, I […]

Patient Story

July 11, 2018

I saw a patient yesterday who started with us last June at 172 pounds. By February (8 months/32 weeks), she was below 130 (42+ pounds) and has steadily continued to drop. Yesterday she was 124 and for the past 3 months has been below 125, which is her goal. Since then we have been increasing […]

Thinking of trying the Keto Diet?

June 27, 2018

I am not a fan of anything drastic, and severely restricting carbohydrates for the rest of your life is certainly drastic.  Out of every 1000 people who try it, 990 of them will fail.  And although there may be some long-term risks to a ketogenic diet, they are irrelevant for the vast majority simply because […]

Think you can’t enjoy happy hour and lose weight? THINK AGAIN!

June 21, 2018

With a little bit of planning, you can get your drink on (responsibly) and eat great food while still progressing toward your weight loss goals. In fact, a weight loss plan that involves booze and sliders is probably going to be a lot easier to stick to than one that forbids bread and alcohol. If […]

Thoughts on CoolSculpting

June 14, 2018

CoolSculpting seems to be everywhere, so I was excited when Prevention reached out to ask me my opinion on it. If you’re curious about whether it is worthwhile to explore, check out this article. Do you have more questions about this blog post or Dr. Charlie Seltzer’s weight loss program? Contact Us and we’ll get back […]

Busting Weight Loss Myths: Talk from Be Well Philly Boot Camp

June 13, 2018

I gave this talk at the Be Well Philly Boot Camp. I think it has a lot of very valuable information in it, and if you are looking to lose fat, please watch it.

Stress and Weight Gain

June 12, 2018

Stress can cause not only weight gain, but weight gain in the most dangerous area of the body. I explain why and how in this POPSUGAR article. As if we need any more reasons to limit stress. Do you have more questions about this blog post or Dr. Charlie Seltzer’s weight loss program? Contact Us and we’ll […]

Be Well Philly Boot Camp Saturday

May 31, 2018

I am looking forward to the Be Well Philly Boot Camp this Saturday. From 10:30-11:00, in “The Lounge,” I will be talking about weight loss myths. Please come over and say hi if you’re there. And if there is anything specific you would like me to address, please shoot me an email. I will post […]

Watermelon and Feta Salad

May 14, 2018

I made this simple, low-calorie salad the other night and wanted to share it. (The amounts are just estimations; I did not measure the ingredients as I was not following a recipe.) You can adjust the ingredients to fit your nutrition plan. I think diced Vidalia onion and maybe Kalamata olives would add a little […]

The Philly Sugar Tax (But not just sugar…)

May 9, 2018

I went into Vitamin Shoppe yesterday and was dumbfounded to find out that my Isopure (zero carbs, 40 grams of protein) was subject to the sugar tax!!! Apparently, anything with a sugar substitute is also taxable under the law. I am thoroughly confused. I assumed (wrongly, apparently) that the tax was a double positive: dissuade […]

If you don’t know what biltong is, you need to!

May 2, 2018

Biltong is a form of dried, cured meat that originated in Africa. It is similar to beef jerky and is very high in protein and low in calories.  On most days, I prefer it to beef jerky and of all the brands I’ve tried, Ayoba-Yo is by far the best. They had a booth at FitExpo Philly and after I […]

Does the Blood Type Diet Work?

April 27, 2018

I think Claire Nowak did a great job outlining the different schools of thought on this “diet” in Reader’s Digest Online. I have pulled out my quotes (below), but you can click on the picture below to read the full text. What do you think?  Dr. Charlie Seltzer, MD, calls the blood type diet a “parlour […]

Anti-Aging Treatments that Doctors Actually Use

April 25, 2018

Clicking the picture below will take you to a Reader’s Digest article that has some of my thoughts in there. Here are some other anti-aging strategies that could probably benefit anyone.   • Remove excess body fat. We know that being overweight or obese leads to illness. Therefore, I would rather someone focus on being […]

FitExpo Philadelphia 2018 – April 28th and 29th

April 24, 2018

The Dr. Seltzer Team and I are really excited to be part of the 2018 FitExpo Philadelphia hosted at the Pennsylvania Convention Center this Saturday and Sunday, April 28th and 29th. Visit Emily, Shelagh and me at Booth 1123 as we answer questions about weight loss and fitness. We’ll also be demonstrating the proper way to […]

Should You Take a Magnesium Supplement? And If So, Which One?

April 19, 2018

Magnesium supplementation can lower blood pressure and help you relax before bed. However, if you pick the wrong one, you could end up with significant belly pain. I contributed to this informative article which does a great job of demystifying magnesium supplementation. I frequently test for and recommend magnesium replacement. Give this a read to […]

Women, Toning and Myth Busting

April 18, 2018

“Toning” is a very common term in the context of fitness.   I have always been fascinated when I hear, or get to participate in, a conversation about it. When I ask what they are talking about, I invariably hear that they want “tone up” the body, or in other words, lose body fat and […]

How Many Carbs Should You Eat to Lose Weight?

Carbohydrates are often unfairly vilified.  However, modulating carb intake can be an invaluable tool in losing body fat.  I wrote this in 2013, but it could have been yesterday. If you’re not where you want to be when it comes time to put on your bathing suit, give this a read. I think you’ll get […]

What do our patients eat to lose all the weight they do?

March 29, 2018

Weight loss is simple: Eat fewer calories than you burn. Doing this in the context of your life is what becomes challenging. By keeping an accurate account of what you have been doing, then tweaking to bring down calories is always a better idea than trying a “diet” or a trying to overhaul your lifestyle […]

Drinking Calories

March 22, 2018

People ask me all of the time if things are healthy, and while it seems like a simple question, I am not even sure what “healthy” means. Obviously, if someone is deathly allergic to a food, then it is unhealthy for him or her no matter how packed full of nutrients it is.  Also, and I think […]

High Protein Breakfast Ideas

March 12, 2018

This great article from Women’s Health Magazine includes two of my favorite recipes. You don’t NEED to eat breakfast, but if you do, go for something with a good amount of protein, and make sure you like it. Long-term success in weight management suffers if you dread the things you eat. Do you have more […]

What is your BMI? And should you care?

If you are looking to improve your health, following you Body Mass Index (BMI) should be toward the bottom of your priority list. Decreasing your body fat percentage and your waistline are much more important. Hopefully, my quotes make sense. Click on the picture to get the full text. Do you have more questions about […]

Lose Weight AND Eat Jellybeans

Doing this interview was amazing. I think this information is invaluable if you’re interested in losing weight permanently.

Tips to Achieve Your New Year’s Resolution

January 1, 2018

If weight loss is on your New Year’s Resolutions list this year, here are three things to increase the likelihood of your success. Avoid changing everything or making unrealistic goals. Instead, like I told my friends at SHAPE Magazine, try “piggy-backing on existing habits—even if they’re not the best habits, it is still better than trying to […]

The Truth About Weight Loss vs. Fat Loss

December 7, 2017

Crash diets, which almost always include drastic carbohydrate reduction, do cause an initial drop in the scale, but this “weight” decrease is from the elimination of water and sugar from your muscles. IT IS NOT FAT! Ten-pound loss in one week? The scale may say so, but you won’t look any different and your clothes […]

When Life Gives You Lemons

November 7, 2017

I have Parsonage Turner Syndrome. This is a rare condition in which there is damage to or complete destruction of nerves that control the muscles of the shoulder.  This results in paralysis of the muscles controlled by those nerves. The severity of the illness varies from person to person, but in my case, 2 nerves were completely destroyed and several others were damaged.  I have total paralysis […]

Dr. Charlie Seltzer Weighs In On The Diet Soda Lawsuit

November 5, 2017

Here is my interview with 6 ABC Action News talking about the new class action lawsuit that essentially claims that diet soda can cause weight gain. —Would love to your thoughts below!

When is Your Last Meal of the Day?

October 16, 2017

I frequently emphasize personal experimentation in regard to when, and how, we consume our food. We often hear it is best to consume our last meal of the day at least two hours before we lay in bed. This may work excellently for some… but not for all, and probably not for most.   You […]

Is a calorie a calorie?

October 12, 2017

Is a calorie from an apple the same as a calorie from potato chip? While most people intuitively know that an apple is “healthier” (It has vitamins, fiber and bulk to help keep you full), when it comes strictly to weight loss, the answer is hotly debated. However, the laws of thermodynamics cannot be, and […]

Is Breakfast the Most Important Meal?

October 9, 2017

From television commercials advertising large bowls of morning cereal, to food-pyramid nutrition taught in elementary schools, America is rooted in the idea that breakfast is the most important meal of the day. But, is it? In this quick and comprehensive lesson on Eating Breakfast, you’ll find the importance of personal choice when it comes to […]

Are You Resisting Change?

October 2, 2017

By Dr. Charlie Seltzer People don’t resist change. They resist being changed. – Peter Senge Motivational speakers and life coaches love to say things like, “You can write your own story. Now’s the time to make the change!” It sounds great, but if you are struggling with your eating, your exercise, whatever, you may question […]

Can Lifestyle Changes Improve Thyroid Function?

April 17, 2017

This article does a great job of demonstrating different philosophies regarding medicine, health and wellness. Hopefully my comments make sense.   Click Here to read the article.

Weight Fluctuations and How to Deal

September 16, 2016

Emily and I work with a lot of females in college and grad school, and like in the general population, eating disorders and body image issues are prevalent. And although most women come into Lean4Life looking to lose weight, our top priority is helping our patients develop and maintain a healthy relationship with food and their […]

Philly Beer Garden Snacks for Any Calorie Budget

August 11, 2016

Emily Northington put this guide to Philadelphia’s many summer beer gardens together. Eat it. Drink it. Enjoy it. But make sure you count it.   Click here to download the guide as a pdf.

Multi-Level Marketing Protein Bar–Good? Bad? Ugly?

July 8, 2016

One of my patients gave me a bar from a very well-known multi-level marketing company. Since so many people use these products, I thought I would throw in my $0.02. The breakdown per bar is 270 calories, 9 grams of fat, 18 grams of protein, 30 grams of carbs and 1 gram of fiber.   […]

The Paleo Diet vs. The Paleo Mentality

June 22, 2016

The foundation of the Paleo diet is we should only eat what our ancestors were eating in the Paleolithic era. If you do this, say the proponents of this plan, you will feel better, lose weight and be healthier. In general, I am ok with any nutritional philosophy as long as it is not harmful […]

The Coffee Lover’s Survival Guide

June 15, 2016

If you’re getting derailed on your coffee run, use this survival guide to pick up a sensible option that you can fit into a 1400 calorie plan. Click here to download the PDF.

Happy Hour Survival Guide

June 14, 2016

Yes, You Can Still Go to Happy Hour Summer is here, the season of happy hour.  Center City Sips is in full swing, Spruce Street Harbor Park is up and running and the area is sprouting beer gardens left and right.  So it’s no surprise to us at Lean4Life that at this time of the […]

Anything Is Possible With The Right Plan and Attitude

April 20, 2016

I have never posted a lifting video, but I have put my own self-consciousness aside to demonstrate what is possible with the right attitude and a good plan. When I was in medical school, I herniated a disk in my back and couldn’t walk right for almost a year. I had chronic back pain for […]

Can You Avoid Diabetes? I Am Not Sure I Can.

April 12, 2016

I have an extremely strong family history of diabetes, and there is a significant likelihood that I am going to get it no matter what I do. And while sugar intake does not appear to directly lead to diabetes, (High sugar intake is often associated with excess body fat, which definitely DOES increase the risk […]

Beating Binge Eating

March 17, 2016

Congratulations to my client, Tawny Clark, who is featured in the August issue of Oxygen Magazine. The article talks about Tawny’s battle with binge eating disorder. I am very proud to be able to say I have helped her in her journey to manage this very common condition (and prepped her for the photo shoot!). She […]

Exercise Equipment and Workouts

March 14, 2016

I want to do my exercise at home.  What do I need? I suppose one could argue that the type of equipment will vary based on goals. The proverbial “they” say that if weight loss is the primary goal, you need a treadmill, elliptical, bike, stepper, or whatever else is out there.  Then add some […]

Client Tawny Clark on the cover of PhillyFit Magazine

February 17, 2016

I am so happy for Tawny. She looks incredible, and more importantly, she feels incredible! As an aside, for those of you who are afraid that heavy lifting will make you bulky, does Tawny look bulky? If you are unhappy with the way you look or feel, consider moving over to a more traditional, bodybuilding […]

Basic Weight Lifting Workouts

July 12, 2012

I used to weigh 240 pounds and in my earlier 20’s I had back pain so bad that I couldn’t even walk. Since then, in large part due to weighting training, I’ve been able to control my back pain, keep my weight down, and I actually won an overall body competition in 2012 as the […]

About The Author


As the only physician in the country to be board-certified in Obesity Medicine and certified by the American College of Sports Medicine as a Clinical Exercise Specialist, Dr. Seltzer has a proven track record of helping people transform their lives for good.

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