Hi {{first_name}} -
When I worked as an outpatient dietitian, half the people who came to see me said: “Give me a list of what to eat”. Outside of very specific medical conditions, like dialysis or Celiac disease, food is not black and white like that. There is no “list”.
Should you eat candy or donuts every day? We all know you shouldn’t.
Can you guilt-free enjoy a piece or two of your kid’s Halloween candy? Or enjoy one of our specialty Five Daughters donuts when you come here to Nashville? Yes! (The donuts are kinda big, so you should probably share).
It’s ok to enjoy “bad” foods, as these make your life worth living. This is the whole purpose of GLP-1; it allows us to loosen those reins and let go of some of the guilt. It has finally allowed me to live out the 80/20 rule AND see results.
If you are unfamiliar, 80% of your diet should be foods that fuel your health: protein, high-fiber fruits and veggies, healthy fats. 20% can be something you enjoy. Maybe that 20% is healthy, maybe it’s not. It’s up to you.
The problem is we have been brainwashed by diet culture thinking. If we could just figure out the RIGHT foods to eat, or NEVER eat the wrong foods, we would figure this whole weight thing out.
But this is a huge part of why we have failed in the past. And GLP1 finally quiets the noise enough to allow us to step away from that type of thinking. So instead of asking about whether specific foods are allowed or not, I want you to think about working on a personalized nutrition framework that you can apply with flexibility to any situation. Because life is going to happen.
A list can tell you what to eat in a perfect situation. A framework helps you decide what to do when life is not perfect, which is most of the time.
Because food decisions happen when you are tired, traveling, eating at a restaurant, dealing with nausea, short on time, celebrating, stressed, or simply not very hungry.
That is why rigid food rules tend to fall apart. They do not account for context, they make you feel guilty, and they rarely account for your individual needs or preferences.
A food can be nourishing and still not sit well with you. A food can be less nutrient-dense and still fit into an overall pattern. A meal can look “imperfect” and still be the best choice available in that moment.
The goal is not to divide food into morally loaded categories. The goal is to understand what your body needs and make the best decision you can in the situation you are actually in.
A useful framework might sound like this:
What will help me feel physically well afterward?
Can I find something with some protein, fiber, or hydration?
How hungry am I right now?
Is this food something I will enjoy?
The answer will not always be the same. That is why nutrition has to be personalized.
You do not need to eat perfectly. You need a way of thinking that helps you make flexible, informed decisions without turning every meal into a test you can pass or fail.
Food is not good or bad.
It is information, context, preference, nourishment, culture, pleasure, and practicality.
The GLP1 finally allows us to move away from rigid rules and towards a more stress-free eating pattern that is FUN and nourishing.
If this is freaking you out, stay tuned. We are running a 3-week framework-building challenge in the GLP-1 Hub membership starting August 17th where we will walk you through exactly how to do this for yourself.
Sponsor of the Week
One thing I talk about often is that while GLP-1 medications change your appetite, they don't change your body's need for the right nutrition.
And honestly, that's where a lot of people get stuck.
I hear from people all the time who are cutting carbs or other foods completely on GLP-1s, thinking it will speed up their results — only to feel exhausted, struggle with digestion, or lose muscle instead of fat. The confusion around carbs on GLP-1s is real, and it's causing more harm than good.
That's why I wanted to share Alma.
Alma helps you build meals with the right balance of protein, fiber, and carbs — and actually explains how each one supports your energy, digestion, and muscle while on a GLP-1. It's not about cutting things out. It's about understanding what your body actually needs and building meals that work for your goals long term.
I especially appreciate that the focus isn't on extreme restriction or food rules. GLP-1s should create more food freedom — not more confusion.
If you want to learn more about how Alma can support your GLP-1 nutrition, you can check it out here: https://api.alma.food/go/ana-reisdorf
Use the code GLP1HUB for 30% off an annual plan.
Recipe of the Week Sponsored by “I Can’t Believe It’s Not Butter”
I love a good chicken piccata. This recipe features thin-sliced chicken breasts lightly floured and sautéed in a buttery lemon-wine sauce with briny capers. Served over quinoa and baby kale or spinach, it’s a flavorful, balanced dish perfect for a light yet satisfying meal. Plus it hits all your protein and fiber needs. Win-win!
What’s Happening This Week
This week on the podcast, I interviewed Tanna Donelson, PA-C, about peptides (outside of GLP1), what they are, and the new FDA rulings on them. In case you missed it, the FDA allowed 6 of the 7 peptides under review to be added to the “may be compounded” list. If you are curious about peptides, this episode is a great place to start.
I also interviewed psychotherapist Brian Baumal about why we let the scale control us and how to stop it from determining what kind of day we are going to have or our value as human beings. (GUILTY). This is such an important conversation if every weight fluctuation is stressing you out.
Over on YouTube, I posted a video about the three lab tests you shouldn’t ignore on GLP1 and another about how to know if you are eating TOO MUCH protein. (Yes, it’s possible).
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!