Hi {{first_name}} -
I am writing you today from Tokyo, Japan, where my family and I will be spending the next 5 weeks. Don’t worry, I recorded and scheduled all of my content before I left, so you won’t even notice!
Let’s get back into our nutrition series.
Here's something that doesn't get talked about enough: when you eat significantly less food, you're also getting significantly fewer vitamins and minerals, whether you realize it or not. And you might be surprised to know that many people with obesity have micronutrient deficiencies.
When I started my career, this was a surprise to me. I figured if you ate more, you would meet your needs easily. But this isn’t true. I commonly saw deficiencies in vitamin D, iron, folate, vitamin B12, and zinc.
But this means you may have STARTED GLP-1 with low levels of certain micronutrients. While we can test for some of them like iron, others don’t have reliable blood tests, so you just won’t know if you are deficient or not.
On a GLP-1, this is a real concern. You're already possibly slightly deficient; then you start eating less overall of the same diet that made you deficient in the first place. Needless to say, your micronutrient intake can take a hit. Over time, this shows up as fatigue, hair thinning, brain fog, muscle weakness, and more.
Micronutrient deficiencies are real. And can become quite serious. Honestly, this is a bigger concern for me on a population level because I am not sure people truly “get it”.
So which nutrients are most commonly low in GLP-1 users? (This is not an extensive list, just the most common)
Vitamin B12 — crucial for energy and nerve function; semaglutide can affect absorption
Iron — especially if you're menstruating or eating less red meat
Calcium and Vitamin D — bone health matters, especially with rapid weight loss
Magnesium — supports sleep, muscle function, and energy
Zinc — important for immune function and wound healing
What to do:
A high-quality multivitamin is a MUST. Don’t stress too much about this; just be sure to purchase from a reputable brand. (I personally take Gruns because I like the fiber content and the taste).
Ask your doctor about checking B12 and iron levels at your next visit
Switch your mindset from “low calorie” to “high nutrients”. For example, rather than eating a 100 calorie “diet” yogurt, add berries and some nuts. This takes your yogurt from a source of calcium + protein to a nutrient-dense snack that has vitamin C, polyphenols, vitamin E, fiber, and zinc (depending on the nuts).
This is one of the topics I cover in depth in the Beyond the Shot Guide, so you never have to guess if your nutrition is enough.
Sponsor of the Week
One thing I talk about often in these emails (like today!) is that while GLP-1 medications change your appetite, they don’t reduce your body’s need for nutrition.
And honestly, that’s where a lot of people struggle.
I hear from people all the time who are feeling terrible because they are unintentionally under-eating, skipping meals, struggling with protein intake, or feeling confused about what they should actually be eating on GLP-1.
That’s why I wanted to share Alma.
Alma was created to help support people on GLP-1 medications with realistic nutrition guidance, protein-focused support, meal structure, and tools that fit the way your appetite changes on these medications.
I especially appreciate that the focus isn’t on extreme restriction or “perfect eating.” It’s about helping you nourish your body well while supporting your goals long term.
If you want to learn more about Alma and how it can support your GLP-1 journey, you can check it out here and use the code ALMAGLP1HUB to get 30% off any annual Alma plan.
What’s Happening This Week
This week on the podcast, I interviewed my colleague Umo Callins, a sports dietitian, about GLP1 for athletes and special considerations more active people need to make if they are on this medication.
I also interviewed Joseph Zucchi, PA, about the new Medicare Bridge Program that will give people with Medicare Part D access to GLP1s for $50 (if you qualify). Several of you have asked for this interview, so it was a great one to do!
Over on YouTube, I posted a video about how I am getting ready for an international trip to Tokyo on GLP1, and I am sharing the results of a genetic test I did (which 100% explained why weight loss was so hard for me).
Finally, I want to remind you about the summit I am participating in- GLP-1 Decoded for Women, hosted by Insiya Klapper. It's the first one I've seen built specifically for women on the medication, not a general weight-loss event. 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. It starts on June 8th, and 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!