Hi {{first_name}} -
Last one in our nutrition series. If there is something you would like me to cover next, feel free to write me back and let me know. I am always open to your ideas and what you are struggling with!
I wanted to end with something practical that comes up all the time: eating out and navigating real social life on a GLP-1. Because honestly, for me, this is the best part of being on GLP1. Finally being able to enjoy eating out without the guilt or always feeling like I have to order a salad.
Here’s the truth. Cooking your own food and eating at home will always be the healthier choice. Even if you don’t cook “healthy” food, whatever you do cook probably has fewer calories, fat, and sodium than most restaurant meals. So most of us should do our best to try to eat at home (plus it saves money).
But sometimes we have to or want to eat out. Honestly, eating out is one of my favorite activities. It is one of the things I most look forward to each week, as my family typically goes out to eat every Friday night. I also love trying new restaurants. And our Japan trip has pretty significantly revolved around food.
All that being said, over the last 3 years on the GLP1, I have become much more familiar with doggie bags, and my neighbor (who will literally eat ANYTHING) has benefited from my inability to sometimes finish more than a few bites of my food.
But I learned quickly that this wasn’t going to cut it, so I came up with a strategy. Since I always go out on Fridays, I have timed my shots around this. I take my shot on Sundays, so the strongest effect is on Monday/Tuesday. This means the shot is starting to wear off by Friday, and I can eat more when we do go out to eat.
This has allowed me to still enjoy eating out, not have to waste so much food, and lose 40 pounds in the process. This freedom to lose weight AND still enjoy eating out is why I love GLP1. The 80/20 rule is finally actually working for me, after so many years of torturing myself thinking I had to be perfect 100% of the time.
So if you are going out to eat, here are a few tips I still stick to:
Look for a meal that has protein (grilled chicken, fish, steak, eggs) and build from there.
Consider sharing a meal. My husband isn’t always willing to do this, but sometimes I’ll just order a side dish and have a few bites of whatever protein he is eating.
Appetizers, small plates, or half portions are completely valid meal choices.
Skip fried or very greasy options, especially if you don’t react well to these.
Salads are not always the best choice; many are loaded with high fat toppings or too much dressing, so choose carefully.
Limit alcohol, especially if this makes side effects worse.
Keep in mind you MAY see the scale go up the next day, but it is likely sodium and NOT fat. Personally, I don’t weigh myself until Monday after eating out on Friday because I am sodium sensitive and don’t want to stress out about it.
Regardless of what you order, the bottom line is that one meal won’t make or break your results. If you eat 21 meals a week (3 meals a day x 7 days), if 1-2 of these meals are something you love and enjoy, and the other 19-20 are high in protein and fiber, you will still see the results you are looking for. So, try to make the most supportive but enjoyable choice and move on with your day.
I hope this series has given you more clarity, more confidence, and maybe a little less noise around what it actually means to eat well on a GLP-1.
If you ever want more ongoing support, meal plans, expert guidance, and a community that gets it, you know where to find me.
Sponsor of the Week
When appetite is reduced on GLP-1 medications, every bite counts.
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For more information and resources, check out Sunsweet.com.
Recipe of the Week by “I Can’t Believe It’s Not Butter”
This buttery Miso Citrus Salmon is the perfect, flavorful dish for a warm summer night. The salmon is marinated in white miso, grapefruit juice, and zest, and ginger to give it a fresh, summer flavor. Serve it over a bed of arugula or your favorite leafy green.
What’s Happening This Week
This week on the podcast, I interviewed the team from Cook Unity, a meal delivery service that is focused on making food delicious AND healthy. I met these guests at a conference I attended, and I really aligned with the way they think about food as medicine, so I asked them to come on. We need more brands thinking like this because food IS meant to be enjoyed!
I also interviewed Dr. Yolanda Lawson about blood pressure and GLP1, especially when it comes to women’s heart health. She really gave me some food for thought about my own blood pressure and keeping track of it more often.
Over on YouTube, I posted a video about what to eat on shot day + another about why people quit GLP1 after 6-9 months. (There was a mix-up last week about which video was posted. The metabolism one is coming next week!)
Thank you so much for being here! See you next week!
GLP1 Provider Recommendation
If you are looking for a GLP-1 provider who offers comprehensive care, check out Tyde Wellness. Tyde is built for long-term personalized support, with a care team you can message, GLP-1-specific nutrition guidance, and consultations where you can actually talk to a provider. They also offer microdose GLP-1 programs, hormone therapy, and longevity peptides.
Visit tydewellness.com/glp1hub and use code GLP1HUB50 for $50 off your first month.
*Some of the links in this email are affiliate links. When you make a purchase, I will make a small commission at no cost to you. Thank you for supporting my work!