You're eating less, but are you eating enough?

Hi {{first_name}} -

Over the next 8 weeks, we are going to cover all of the nutrition basics of GLP1 so you have a good understanding of everything you need to know.

One of the things I hear most from people who've been on a GLP-1 for a while is: "I barely feel hungry anymore, so I just... don't eat much." I often hear people bragging about how little they eat.

About a year ago, a neighbor said to me, “Oh, I am going to go get groceries for my kids, but nothing for me, since I don’t eat anymore!” And that conversation was actually the inspiration for this whole channel. 🙂

I get it. That's kind of the point, right? Less hunger, less food. But here's the thing: when you're consistently under-eating on a GLP-1, you're not just losing fat. You're losing muscle. You're slowing your metabolism. And you're setting yourself up for fatigue, nutrient deficiencies, and a much harder time maintaining your results over the long term.

So let’s talk about how much you SHOULD be eating on GLP1.

I typically recommend 3 meals per day, whether you are hungry OR NOT. The meals might look a little different throughout the week (typically smaller closer to shot day), but you HAVE TO EAT. If you tend to forget, set a timer. This is truly non-negotiable.

While I don’t like people focusing too much on calories, a general guideline can help if you are totally lost. 1400-1600 is a good weight loss calorie goal for most women, 1600-1800 for men. If you are very short or extremely inactive, you might need less. 1200 calories per day is the amount a child needs, not a grown adult.

Focus on nutrient density: every bite should count and give you lots of vitamins and minerals (more on this in the coming weeks).

If solid food isn't appealing, lean into smoothies, soups, Greek yogurt, and protein shakes. You can pack a lot of nutrition into those (ie vegetables and fruits).

If you are not sure if you are eating enough, track what you actually eat for 3 days without judgment, just to get a realistic picture. You might be surprised how little you're actually taking in.

If you want a complete basic breakdown of how to eat well on GLP1: calories, macros, side effect management, and more, my Beyond the Shot Guide covers all of it. It's everything I wish someone had handed me when I started.

You can find the Tirzepatide (Zepbound/Mounjaro) version here.

And the semaglutide (Wegovy/Ozempic) version here.

Next week, we will be covering everything you need to know about protein, so stay tuned for that!

On the podcast this week, I interviewed Zach Niemiec, who has had a long and adventurous journey trying to manage a life-long struggle with obesity. This was such a powerful reminder that obesity is a CHRONIC disease that requires ongoing care. I also chatted with Casey Sines, a personal trainer from Brello, all about how to get started with fitness if you haven’t yet. She provides such valuable tips to take tiny steps towards health.

Over on YouTube, I posted a video about how GLP1 use over 60 is different from those under 60, and another video about tools to put in place to ensure long-term weight maintenance.