Hi {{first_name}} -
You may know that I have been in Japan for the last 4 weeks. My family and I are trying this “slow travel” thing, where we spend a month or more in a different country. I am truly blessed that running a virtual business allows us to do that.
But as I have mentioned before, any travel really messes with my digestion. Not only is the diet completely different here, but I am not drinking nearly as much water as I am used to at home. I typically drink water all day and can easily refill my water cup since I work from home.
We have been constantly on the go here, and it is considered rude in Japan to drink while walking. They also don’t immediately offer water or frequent refills in restaurants, while the Japanese are extremely kind, servers are a bit more distant here. And trash cans are next to impossible to find, so if you have a water bottle, you are stuck carrying it with you all day.
Needless to say, I have not been drinking nearly as much as I am used to. And paired with my GLP1 and the dietary change, this has significantly impacted my digestion. I am trying, but if I could drink more, this would probably make a huge difference in how I feel. There have been a few warmer days when I have definitely felt weak. This is 100% related to not drinking as much as I am used to.
This situation is not unique to me, as I see a LOT of people really struggling with weakness, fatigue, and constipation on GLP1. The medication makes you eat and drink less, slows gastric emptying, and the low calorie intake can result in weakness as well. Add to that warm summer days, and you could be setting yourself up for not feeling that great.
If you're not drinking enough, side effects like constipation and nausea get worse. You also might not be getting as much water from food as you used to, because we actually get quite a bit of our hydration from food, especially fruits and vegetables.
How much water do you need?
A good starting target is half your body weight (pounds) in ounces per day. So if you weigh 180 pounds, aim for 90 oz. That's about 11 cups, more if it's hot or you're active.
Tips to actually hit your water goal:
Keep a large water bottle visible at all times and refill during the day.
Add flavor if plain water feels unappealing: cucumber, lemon, mint, or a splash of juice.
Eat high-water-content foods: cucumber, melon, broth-based soups, berries
Set a phone reminder if you tend to forget during busy days.
Herbal teas and sparkling water count as well.
One thing to avoid: drinking large amounts of water with meals. Because your stomach empties more slowly, filling it with liquid at mealtime can make nausea worse and crowd out the nutrition you need. Sip between meals instead.
If you are not eating much, having a lot of nausea, exercising heavily, or just want some hydration support, you can add electrolytes. They are NOT a must-have for every GLP1 user, but they can help you feel better. If you want help choosing the right one for you, you can check out this video.
If you want more support around troubleshooting hydration goals, GLP1 side effects, and more, this is the support we provide in the GLP-1 Hub Membership.
Sponsor of the Week
While a lot of the conversation around GLP-1s focuses on weight loss, what I care about is protecting muscle. Muscle is one of the most important indicators of long-term health and resilience as we age.
Inside your muscle cells are mitochondria, the energy-producing structures that help power strength, recovery, and overall muscle function. As we age, mitochondrial function naturally declines, and that can impact everything from energy to maintaining muscle health and strength.
That’s one of the reasons I’ve added Mitopure gummies from Timeline into my routine. Mitopure contains clinically studied Urolithin A, which helps support mitochondrial renewal, basically helping your cells produce energy more efficiently. It’s a simple daily habit that supports healthy aging at the cellular level.
And the gummy format makes it easy. You just take two sugar-free gummies a day. They’re vegan, cleanly formulated, and independently tested for quality. If supporting muscle health, strength, and healthy aging is important to you, especially during midlife or while using a GLP-1 medication, Mitopure is worth considering.
Timeline’s clinically proven formula is now available this week for 30% off for Prime Day. Grab it here before the sale ends.
What’s Happening This Week
This week on the podcast, I interviewed Tony Orlando, founder of DEXA Plus, about the benefits of DEXA, body composition, and more. This was a GREAT interview and even inspired me to get my own DEXA!
If you are looking for more guidance about strength training, I interviewed personal trainer Claudia Dzina, who specializes in at-home plans for women on GLP1. This was an interview filled with SO MUCH actionable advice. If you haven’t started strength training yet, you are going to want to listen to this!
Over on YouTube, I posted a video about why your resting metabolism changes on GLP1 and why this matters for your goals and success. There are a lot of misunderstandings about metabolism, so you are going to want to watch this one! I also shared some advice about what to eat on shot day to help reduce side effects.
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!
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