Ozempic, Wegovy, Zepbound—they work. But they’re not magic. Let’s talk about the nutrition (and fitness) basics that still matter if you want results that last.

Let’s get one thing straight: GLP-1 medications like Ozempic, Wegovy, and Zepbound are powerful tools. They do work for weight loss. They do help regulate appetite and blood sugar. For many people, it has opened the door to weight loss success that once felt impossible.

I remember the struggle and if these medications were around 20 years ago, I would have been 1st in line! I even wonder sometimes what it would be like to be on them.

So first, there’s zero shame in using them.
You’re not “cheating.” You’re using a medically supported tool that can improve health outcomes. Period.

But here’s the part I need you to really hear:
Even with GLP-1s on board, nutrition habits still matter. A LOT.

Because while these medications can help you eat less, they don’t teach you how to eat well. And if long-term weight management and energy, muscle, and health are your goals (and I bet they are), you can’t ignore the foundational stuff.

Here’s what I want everyone on these medications to know:

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🍗 1. You still need adequate protein

GLP-1s can reduce appetite a lot, which means many people unintentionally undereat protein. That’s a problem, because protein is your best friend for preserving muscle, staying full, and keeping your metabolism strong.

🧠 My rule of thumb: Make Protein your Priority. Aim for 20–30g of protein at each meal. Don’t let your appetite shrink your muscle mass.

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🥦 2. You still need fiber and produce

These meds might make you feel full faster—but you still need fiber for digestion, blood sugar control, and gut health. Plus, produce provides essential nutrients you can’t get from just protein shakes and crackers.

🍓 Target: At least 2 servings of non-starchy veggies and 1–2 servings of fruit daily. Your gut (and future you) will thank you. Plus they are far lower in calories so you can eat more and get more satisfied with fewer calories.

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🏋️‍♀️ 3. You still need strength training

GLP-1s help with fat loss, but without resistance training, you may lose muscle too. And trust me, you do not want that.

💪 Losing weight isn’t just about shrinking. It’s about becoming stronger, healthier, and more metabolically active.

Even if you start with just 1 weight workout per week, that is better than nothing!

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🧠 4. You 100% still need mindset work

Weight loss isn’t just physical. Emotional eating, body image, stress habits, and all-or-nothing thinking don’t vanish with a prescription. They just get quieter for a while.

If you don’t build the mental tools along the way, old habits will sneak back in when the meds come out—or stop working.

One of the key benefits to working with an RD, like myself, is how much I take into account not just what you are eating but the life around it. The decisions that are made around food, come from all parts of your life and it can be extremely helpful to talk out strategies to make simple changes that stick!

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👩‍⚕️ 5. You still deserve personalized support

No matter how powerful GLP-1s are, they don’t come with a coach. And most doctors don’t have time to teach you how to build meals, balance macros, or fit in fitness with your crazy schedule.

That’s where I come in.

Inside my coaching program, I work with women and men on or off medications to:

• Eat in a way that supports long-term fat loss and strength
• Keep muscle mass and metabolism intact while losing weight
• Ditch food guilt and confusion for good
• Actually feel in control—without obsession

You don’t have to do this alone. And you shouldn’t have to guess what “healthy” looks like just because your appetite has changed.

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🛡️ Strategies to Mitigate Risks

To harness the benefits of GLP-1 medications while safeguarding your health:

• Prioritize Protein Intake: Aim for 1.2–2.0 grams of protein per kilogram of body weight daily to support muscle maintenance.
• Engage in Resistance Training: Incorporate strength-training exercises at least 2–3 times per week to preserve lean mass.
• Monitor Nutrient Intake: Ensure a balanced diet rich in essential vitamins and minerals; consider supplementation if necessary.
• Regular Health Check-Ups: Work with healthcare providers to monitor body composition and nutritional status.

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By integrating these practices, you can optimize your weight loss journey with GLP-1 medications, ensuring it’s both effective and sustainable. Remember, these medications are tools—not standalone solutions. Comprehensive lifestyle changes remain the cornerstone of long-term health and wellness.

If you’re seeking personalized guidance to navigate this path, I’m here to help. Together, we can develop a tailored plan that aligns with your goals and ensures you thrive throughout your journey.

Final Thought:
GLP-1s are tools. Nutrition is your foundation.
Want to make them work together? Let’s do it the smart way.

📬 Or just hit reply to this email if you want to chat more about what working together might look like.

You can feel good in your body—on your terms. Let’s cut the nonsense and build something sustainable, together.

Stay Empowered!

Laura