Hi {{first_name}} -
The thing that makes people attack me the most on YouTube is when I say its ok to eat carbs or that eating keto or carnivore forever is a bad idea. (I am actually not against keto as a temporary weight loss diet for those NOT on GLP1….it works….until you inevitably stop).
People have commented that they can’t believe I recommend eating fruit or beans for people trying to lose weight. Well….I do. Because WHOLE FOOD CARBS are NOT BAD FOR YOU.
So today, let’s talk about carbs and let me give you a version that's actually grounded in evidence, not fear.
"Carbs make you gain weight” is what I hear a lot. This is an oversimplification. Excess calories lead to weight gain. Carbs are just an easy scapegoat because many ultra-processed, calorie-dense foods (chips, cookies, white bread) happen to be carb-heavy. These foods are easy to overeat. Sit down with a bag of celery vs a bag of chips. Which one will you overeat?
Processed carbs are also cheap, so restaurants tend to serve us large portions of them. Leading us to overeat more.
The reality:
Your body actually needs carbohydrates. They're your brain's preferred fuel source, and they support energy during exercise. Whole food carbs (beans, legumes, vegetables, and fruit) are the only place to get your fiber, which you DESPERATLY need on GLP1.
Trust me, I am used to eating a lot of fiber. But being in Tokyo for the last 2 weeks, I have realized the Japanese diet is NOT high in fiber, and despite my best efforts to try to order salads or get fruit at 7-11….things are not moving that smoothly for me. Currently drinking a green smoothie with 5g of fiber to see if that might help.
Bottom line: Whole food carbs have important functions, are nutrient-dense, and provide fiber. To lose weight, you don’t need to avoid them.
What to focus on instead of avoiding carbs:
Choose whole, minimally processed carbs most of the time: oats, quinoa, sweet potato, fruit, beans, vegetables, legumes.
Pair carbs with protein and fat; this slows digestion and keeps blood sugar stable.
Watch portion sizes if you do choose to eat more processed carbs. Choose these less often (80/20 rule works here).
Avoid liquid carbs (ie sugar sweetened beverages and juices).
The bottom line is that your GLP-1 is already helping regulate your blood sugar and hunger. You don't need to layer extreme carb restriction on top of that. What you need is to figure out a sustainable way of eating you ENJOY and can actually maintain.
If you want more specific guidance and access to two registered dietitians (myself and my partner Sydney), the GLP-1 Hub Membership gives you access to evidence-based guidance and meal plans built around real food — not food fear.
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What’s Happening This Week
This week on the podcast, I interviewed Dr. William Summers, an obesity medicine doctor, about what he is seeing on the front lines in his practice and his protocol for helping (some) patients taper off the medication.
I also interviewed nurse practioner Chrsitine Grant from Tyde Wellness, all about the myths she is busting with her patients over at Tyde. She is also a GLP1 user who has lost over 90 pounds on the medication. This was a super fun and informative conversation. (Also, if you want to try Tyde and work with Christine, use the code GLP1HUB50 for $50 off your first month at tydewellness.com/glp1hub)
Over on YouTube, I posted a video about how to know if you are undereating on GLP1 and why this may be the reason you are in a plateau. I also posted a video about protein shakes vs. meal replacement shakes and the best time to use each.
Finally, this week is the last week to sign up for GLP-1 Decoded for Women, hosted by Insiya Klapper. I'll be talking about nutrition for GLP1, alongside a small group of experts covering body image, perimenopause, and the psychology nobody warns you about. Grab it today so you don’t miss out on any of the sessions; it’s completely free. Save your spot here.
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!