Kevin Gendreau, MD, 38, of Fall River, Massachusetts admits that he doesn’t practice what he teaches his patients. Despite knowing the health risks associated with obesity, she developed a habit of stress eating and mindless snacking in between her busy work schedule. In his weight, he weighed up to 306 pounds. The loss of his beloved sister inspired him to get well.
I AM BIG happen slowly over many years. I dealt with a lot of stress after my father was diagnosed with terminal melanoma in my college years. By the time he died 18 months later, I had gained 50 pounds. My meals are large, processed, and carb-heavy: sandwiches, cereal, crackers, chips, and cookies.
After college, I went to medical school, followed by residency. Like many doctors, I work long, exhausting days. It caused me to crave more processed foods and sugar for comfort without even realizing it. I don’t eat fast food every night. Instead, I snacked mindlessly during long shifts. I will take some food even if I am not hungry. Most of college, medical school, and residency were like “survival mode” for me. I’m not thriving, just surviving.
At one point, I reached 306 pounds. I am insulin resistant and diagnosed with Type 2 diabetes, sleep apnea, high blood pressure, high cholesterol, and fatty liver disease at age 27. It’s ironic. I am a family medicine physician in primary care counseling patients about the health risks of obesity. Yet here I am, dealing with all these problems myself. I feel ashamed, overwhelmed, and stuck.
Then came the moment when everything changed. My sister Rachel was diagnosed with ovarian cancer. She is only 32 years old and the mother of two children, Sophia and Henry. When my sister’s prognosis became terminal, I realized I had to show her children – physically, emotionally, in every possible way. The moment forced me to face my life choices.
Kevin before weight loss.
My weight wasn’t healthy and, most importantly, I wasn’t living the life I wanted. This mental clarity made me decide I had to do something now. Tomorrow is not guaranteed. I want to lose weight, not for myself but so my family doesn’t have to worry about my health either.
The Diet Plan to Reclaim His Health
I use my medical knowledge to create a plan that will help me lose weight and improve my existing health problems. I started with nutrition, changed my diet to low carb, everything. I focus on eating protein, healthy fats, and high-fiber vegetables and berries.
I paired this approach with time-restricted eating, also known as intermittent fasting. My schedule was (and still is) 2-3 low carb, low sugar, high protein meals eaten in a 6 hour window, from 12pm-6pm, then fast until noon the next day. This helped lower my blood sugar and reduce my insulin resistance. It also allows my body to tap into stored fat consistently.
I prioritize protein, fat, and fiber while minimizing refined carbs and refined sugar. A typical meal is grilled chicken, sirloin steak or fish, and roasted non-starchy vegetables. I also eat avocado, nuts, olive oil, eggs, and cheese. Instead of counting calories, I take a mindful approach. Instead of finishing everything in front of me, I just stop eating when I feel full. It worked like a charm!
Exercise Plan to Take Back Your Health
I commit to walking 10,000 to 15,000 steps a day. I try to squeeze in a walk whenever I can. I started walking after dinner or with my colleagues during lunch break. I deliberately parked far from my workplace, paced around the house, and took the stairs instead of the elevator. I hiked on the weekends, and jogging lightly. Activity clears my head and gives me a sense of control when life gets messy.
When life gets in the way or I feel discouraged, I stay motivated by focusing on my “why.” I want to be strong for my sister’s children. I want to be an example to my patients. I want to reverse my diabetes, get my blood pressure under control, and get off the CPAP machine I used to manage my sleep apnea. Most of all, I want to feel like myself again. Finding a purpose in my diet and exercise is stronger than the short-term motivation to lose weight for looks.
Results of Physical and Mental Transformation
I lost 125 pounds in 18 months. I went from 306 pounds to 181 pounds, in 18 months. It is a steady, controlled weight loss of about 1-2 pounds per week. Today, I feel stronger and healthier than I ever did in my twenties. My Type 2 diabetes, fatty liver disease, sleep apnea, high blood pressure, and high cholesterol are all in remission. Emotionally, I feel aligned again. The confidence, energy, and clarity I gained changed every part of my life.
Before and after Kevin Gendreau.
I learned a lot about what it means to be healthy. Progress and consistency always trump perfection. Food quality is more important than quantity. Ultra-processed carbs and refined sugars cause constant hunger, inflammation, and cravings. Movement doesn’t have to be extreme to be effective.
I also learned that you can not hate yourself to make a transformation. Real and lasting change comes from believing that you deserve to feel better. Most importantly, I realized that lifestyle changes are the most powerful therapy we have for weight loss and improving long-term metabolic health. My confidence soared. It wasn’t because I was thinner, but because I proved to myself that I could change my life.
Kevin Gendreau’s weight loss transformation.
How Losing Weight Changed His Medical Career
My career path changed completely. I became board certified in obesity medicine in 2020, and I have dedicated my work to helping more than 3,000 patients change their health as well. My weight loss journey has also allowed me to reflect more fully in my relationships with my husband, family, and community. I became more open, more joyful, and more present.
Dr. Gendreau after losing 125 pounds.
I lost weight right before GLP-1 weight loss injections became available to the public. Although I lost weight without medication, I never want people to feel judged for using tools like GLP-1 agonists. These treatments can save lives for the right patients. Bodies are different, biology is different, and people deserve access to whatever approach gives them the best chance for success.
The goal now is maintenance with meaning. I want to stay healthy for my family, keep learning and growing, and keep inspiring and motivating my patients as a doctor.
Kevin and his husband Brian and the dog.
I want to continue advocating for compassionate, evidence-based obesity care. I also expanded my work in education, clinical leadership, and writing. I’m trying to help reshape how we talk about metabolic health and weight bias in medicine in my clinic and on social media.
If I could give readers one piece of advice, it would be to start small. Focus on one change at a time, and allow your body to adapt. Consistent, small wins create strong momentum. Above all else, find out why you are. When your motivation is rooted in something deeper than the number on the scale, you become really resilient. What I know now is that weight loss is not a test of willpower. It is a complex process involving biology, environment, and healing. Once you understand it, shame lifts, and real progress becomes possible.
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