Lose Fat.
Keep Muscle.
Sustain Results.

Expert nutrition coaching for women using GLP-1 medications who want to create the foundations for results that actually last.

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WE TAKE CARE OF
EVERYTHING

Nutrition Plans

Tailored to your medication, lifestyle, and goals. Backed by science, built for real life.

1:1 Coaching

Work directly with a coach who guides you every step of the way.

Guidance and Support

Answers, tips, and check-ins to keep you informed and on track.

Progress Management

We monitor results and adjust your plan to keep you moving forward.

Protect Your Muscle.

Support Your Metabolism.

Improve Your Results.

GLP-1s are the tool, not the instruction manual.
At Weighs 2 Wellness, you’ll receive 1:1 nutrition support centered on individualized fueling, muscle maintenance, and managing the symptoms that can derail your progress.
Your custom plan starts with a deep-dive consult and evolves as your body and medication change — keeping your metabolism, muscle, and mindset strong.

Get Started

How we tackle every hurdle

You’re running on empty

GLP-1 medications suppress hunger, which can easily lead to under-fueling and fatigue.

We’ll create practical, protein-focused meals and snacks that match your appetite and help you consistently meet your energy and nutrient targets.

You’re losing muscle, not fat

Weight loss on GLP-1s can come with unintended muscle loss, which affects strength, tone, and metabolism.

We’ll identify your ideal protein targets and align your fueling with your movement routine so you can maintain — and potentially build — lean muscle while losing fat.

You’re sidelined by side effects

GLP-1 medications can come with nausea, digestive changes, or dips in energy — especially around dose changes.

We’ll use targeted meal-timing strategies, gentle food adjustments, and practical hydration support to help you manage symptoms and stay consistent without derailing your progress.

You’re struggling to build healthy habits

GLP-1 medications suppress hunger, which can easily lead to under-fueling and fatigue.

We’ll create practical, protein-focused meals and snacks that match your appetite and help you consistently meet your energy and nutrient targets.

You’re guessing portions and cues

GLP-1 medications change your hunger and fullness cues, which makes it important to understand what appropriate portions look like for your new “normal.”

With mindful eating and portion awareness, you can reduce side effects, support your digestion, and maintain steady, sustainable progress.

You’re bracing for the bounceback

Many women worry about maintaining their results when their medication changes or eventually tapers.

With a habit-based nutrition framework, you’ll build the foundation for successful maintenance — giving you a clear plan to support your metabolism, preserve muscle, and stay consistent as your GLP-1 needs evolve.

Our Services

The hard part of GLP-1s isn’t losing weight.

It’s what happens after, when structure wasn’t built during the low-appetite phase.

This is the piece most people miss.

#glp1
#glp1weightloss
#weightlossmeds
#fatlossjourney

Plateauing on your GLP-1? Start here.

1. Is it a true plateau?
No change in weight or measurements for 3–4 weeks. Not a few days. Not one off weigh-ins.
2. Track intake for one week, no judgment
You may be consistently under ~1200 calories and under-fueling,
or you may be eating more than you realize and not actually in a deficit.
3. Don’t panic. Make 1–2 strategic shifts
Add ~2,000 steps per day, nail hydration and electrolytes, or distribute protein more evenly across meals.
Make the change, hold it, and observe.

Plateaus are frustrating but normal.
Start here, then grab my free plateau checklist in my bio.

#GLP1Support
#GLP1WeightLoss
#WeightLossPlateau
#LoseFatKeepMuscle
#GLP1plateau

New Year. New Standard.

🚫 No more watching the scale go down but getting weaker and softer instead of leaner.
🚫 No more relying on the 💉 alone then wondering why maintenance feels impossible.
🚫 No more skipping meals and wondering why you’re so tired all the time.

This year, you get strategic with your nutrition. ✅
This year, you’re going to use the medication as a tool, not the instruction manual. ✅
This year, you build results you can actually keep. ✅

If you’re done with repeating the same weight loss cycle over and over again and want to use GLP-1s with intention, this page is for you.

Link in bio for my FREE GLP-1 Starter Guide!

#2026insandouts
#glp1nutrition
#glp1diet
#glp1muscleloss
#glp1food

Weight loss on GLP-1s isn’t just about eating less.
It’s about eating intentionally.

The foods you choose influence muscle retention, body composition, energy, and how sustainable your results actually are.

There’s a smarter way to fuel on these meds — and it changes everything about the experience.

If this is the year you want results that feel good and last, you need more than the 💉.
The meds are the tool not the roadmap.

Here’s where I start with protein recommendations for my clients:
(per kg body weight):
• BMI > 40: 0.8–1.0 g/kg
• BMI 30–39: 1.0–1.2 g/kg
• BMI < 30: 1.2–1.6 g/kg

At goal weight and lean + building muscle:
• Up to 2.0 g/kg
Protein isn’t the whole story but it’s a great place to start!

If you aren’t getting the results you expected grab my Free Starter Guide to Thriving on GLP-1s! Link in bio.

#glp1community #glp1muscleloss #glp1protein #glp1diet #glp1nutrition

Your appetite comes back. Maybe in 6 months. Maybe in a year. And if you spent that time eating 1000 calories with no plan, you have no idea what to do when hunger returns.

This is why most people regain.

The medication suppresses appetite. It doesn’t teach you how to eat, build structure, or protect your muscle.

**Here’s what to do NOW:**

1. Hit your protein minimum every day — enough to protect muscle while you lose weight
For most women, that’s significantly more than you’re eating now. Protein protects muscle. Muscle protects metabolism. If you lose too much muscle with the fat, regain is almost inevitable.

2. Eat on a schedule, not based on hunger
Hunger isn’t reliable right now. Three meals. Consistent timing. Even if you’re not hungry. This builds the structure you’ll need when appetite comes back.

3. Strength train at least 2x per week
You can’t out-eat muscle loss if you’re not giving your body a reason to keep it. Training signals: keep the muscle, we need it.

The work you do now determines what happens later.

GLP-1s are a tool. They don’t build habits or protect your metabolism.

Grab my Free GLP-1 Starter Guide to start building the habits that help you keep results. Link in bio.

If you build structure now, you’ll have a plan when appetite returns. If you don’t, you’re winging it — and that’s how the weight comes back.

#GLP1WeightLoss #glp1community #glp1plateau #glp1weightregain #ProtectYourMetabolism

You’re losing weight. But are you losing the right weight?

The scale dropping doesn’t automatically mean you’re doing it right.

You can lose 20 pounds and still be setting yourself up for regain — if you’re losing too much muscle with the fat.

Here’s what most people don’t realize:

**The scale doesn’t differentiate between fat loss and muscle loss.**

When you’re on a GLP-1 and barely eating because you’re not hungry, your body doesn’t just burn fat. It burns whatever it can access — and muscle is easier to break down than fat when you’re underfed.

If you’re:

- Eating way less than your body needs
- Skipping meals because you’re not hungry
- Not hitting protein minimums
- Not strength training

…you’re losing muscle. And muscle is what protects your metabolism.

**Less muscle = slower metabolism = harder to keep weight off later.**

So yes, the scale is moving. But if you’re not protecting muscle while you lose, you’re just making it easier for the weight to come back when:

- Your appetite returns
- The medication stops working as well
- You come off it entirely

**Weight loss without a plan is temporary.**

The women who keep the weight off aren’t just eating less. They’re eating *strategically* — enough protein, consistent meals, strength training minimum of 2x/week.

They’re building structure now so they have a foundation when appetite comes back.

If all you’re doing is “eating less because I’m not hungry,” you’re not building anything that lasts.

Save this if you needed the reminder. And drop a 💪 below if you’re already strength training.

#GLP1WeightLoss #OzempicJourney #SemaglutideResults #WeightLossOver40 #ProtectYourMetabolism

If you’re on a GLP-1 and skipping breakfast because you’re not hungry… we need to talk.
Hear me out…

I know it makes sense. You wake up, appetite is gone, so why force it?

Here’s why:

Your body just went 8-10 hours without food. It needs fuel to maintain muscle, support your metabolism, and give you energy.

When you skip breakfast, your body starts breaking down muscle for fuel instead. And by lunch, you’re already behind— tired, can’t hit your protein goal, under-eating without realizing it.

**The fix?**

You don’t need a huge breakfast or anything fancy. You need *something* within 1-2 hours of waking.

- Protein shake
- Cottage cheese + berries
- 2 hard-boiled eggs
- Even a protein bar

It doesn’t have to be perfect. It just has to happen.

Because when you front-load even a small meal in the morning:

- You protect your muscle
- You stabilize your energy
- You make it easier to eat enough the rest of the day

Your body stops panicking. Your metabolism stays supported. Your results don’t stall.

**GLP-1s lower your appetite. They don’t lower your body’s need for nutrients.**

Start your day right — even when you don’t feel like it. This is one step you can take to start taking control of your results.

Want support building the habits that actually get you results instead of just hoping it all works out on the 💉? Link in bio for my Free Starter Guide to Thriving on GLP-1s.

Comment and lmk what you are struggling with on your GLP-1.

GLP-1 nutrition | muscle preservation | protein tips | metabolic health | semaglutide support | registered dietitian | weight loss plateau | GLP-1 coaching | sustainable results

Coming off GLP-1s can feel noisy.
That’s your body speaking again — not sabotaging you.
For a lot of people, using tracking for a short time to practice eating around maintenance helps calm the chaos while you rebuild trust in your body’s cues.

food noise | GLP-1 transition | post-med support | maintenance calories | tracking with intention | hunger cues | metabolic support | weight regain prevention | sustainable fat loss | body trust

Food noise isn’t permanently “off” on these meds.
It naturally comes and goes as the week goes on. That part is normal.

But when it starts feeling louder or more distracting, it’s usually not random.

It’s often because your meals have slowly gotten smaller,
protein is there but kind of on its own,
food is getting pushed later in the day,
or you’re getting by on coffee and a busy schedule.

A few things I see help my clients the most — and most people don’t realize this:

– Protein needs support.
When you pair it with carbs, fiber, and a little fat, your energy is steadier and food thoughts calm down.

– Eating earlier helps more than waiting for hunger.
On GLP-1s, hunger cues can be quiet — but your body still needs regular fuel to stay regulated.

– That “meh” meal you’re forcing down matters more than you think.
It’s often the one that keeps cravings and food noise quieter later.

– Low-appetite days need structure, not flexibility.
Those are the days skipping meals tends to backfire the hardest.

If food noise has crept back in, it doesn’t mean you’re doing something wrong.
And it doesn’t mean you need a higher dose.

It usually just means your body needs clearer signals.

The meds quiet the noise.
Your habits decide whether it stays quiet.

If you need support with your habits, comment “guide” and I’ll send you my free Starter Guide to Thriving on GLP-1s

#glp1foodnoise #glp1community #glp1diet #glp1forweightloss

Big things happening in 2026!!

#TheMetabolicResilienceBlueprint
#Dietitianwrapped
#wrapped
#newyear2026

GLP-1s change hunger signals — not your body’s needs.
When rhythm and fuel quietly slip, progress slows.
Nothing is broken. The approach just needs support.

GLP-1 nutrition | metabolic support | muscle preservation | fat loss plateaus | low appetite eating | energy restoration | consistent fat loss | strength maintenance | sustainable results | GLP-1 guidance

But most of the time, that stall on the scale isn’t a failure.

It’s a checkpoint.

Here’s what I see over and over again:

Appetite stays low, so meals slowly get smaller.
Sometimes one gets skipped.
Energy feels “okay,” but workouts feel heavier.
Progress slows, not because your body is broken or resisting you, but because it’s checking in.

When intake stays low long enough, your body doesn’t freak out.
It gets efficient.

It quietly shifts into,
“Let’s hold here. Let’s protect muscle. Let’s conserve.”

That stall isn’t your body giving up on fat loss.
It’s your body making sure it’s safe to keep going.

And this is where most people do the opposite of what actually helps.

They cut more.
They push harder.
They assume they need a higher dose or more discipline.

But that usually just keeps the stall in place.

The women who move through plateaus the fastest aren’t forcing progress —
they’re restoring the signals their body stopped getting.

Regular meals.
Enough protein spread throughout the day.
Fuel around movement.
Actual recovery.

GLP-1s don’t “stop working.”
Fat loss pauses when the body doesn’t feel supported anymore.

So if your scale hasn’t moved, don’t ask,
“What do I need to cut next?”

Ask instead:
“What does my body need to feel safe?”

That one question changes the whole approach.

Comment “Yes” if you think I should make a plateau busting checklist so I can share exactly the steps I take my clients through so they can start seeing progress again.

GLP-1 plateau | weight loss stall | fat loss on GLP-1 | metabolic adaptation | low appetite nutrition | muscle preservation | protein timing | under-recovery | scale not moving | plateau busting

Because fat loss on GLP-1s isn’t about how little you can eat — it’s about how well you support your body while you’re eating less.

Here are five nutrition principles that actually support steady progress on GLP-1s — beyond just eating less:

1. Protein does more than keep you full
Protein isn’t only about muscle or appetite control. It also requires more work for your body to digest compared to carbs and fat. That extra effort matters when you’re aiming for consistent fat loss, especially when intake is naturally lower on GLP-1s.

2. Fiber is a missing piece for many people
If protein feels solid but progress has slowed, fiber intake is often the gap. Higher-fiber foods tend to deliver more nutrients per calorie, support digestion, and help regulate gut function — something many people struggle with once they start GLP-1 medications.

3. Simple meals are not a failure — they’re a strategy
Low appetite often means food doesn’t sound exciting anyway. Leaning into simple, repeatable meals removes decision fatigue and makes it easier to meet your nutrition needs without overthinking every bite.

4. Build a short list of reliable meals
Have a handful of meals you can default to when nothing sounds good or the day gets busy. Keeping these foods stocked gives you a safety net so you’re not skipping meals or grazing aimlessly.

5. Adjust intake across the week instead of forcing consistency daily
Hunger often fluctuates throughout the shot cycle. Some days appetite is low; other days it’s stronger. Rather than fighting that, adjust protein and overall intake to match those patterns. One lighter day won’t derail progress — what matters is the weekly picture.

The medication helps — but your habits are what make results sustainable.

If you want the results that come from more than “just eating less” comment “Guide” and I’ll send you my free Starter Guide to Thriving on GLP-1s.

GLP-1 nutrition | fat loss support | protein strategy | fiber intake | low appetite eating | metabolism support | muscle preservation | sustainable weight loss | GLP-1 habits | eating less isn’t enough

A low appetite doesn’t automatically create effective fat loss.

That’s the part most people don’t realize when they start GLP-1s.

The medication can make eating less feel easier—but it doesn’t decide what your body loses, how consistently progress shows up, or how well your metabolism holds up in the process.

If appetite suppression alone were enough, progress would be automatic and predictable for everyone. And it isn’t.

What actually determines results is the structure behind your eating—how meals are composed, how often they happen, and how well they support muscle, energy, and metabolic function.

Eating very little can move the scale short-term. But without intention, it often leads to stalled fat loss, low energy, and a body that becomes more efficient at conserving—not releasing—fat.

The shift that brings momentum back isn’t eating less.
It’s eating with a plan that matches how GLP-1s change hunger and digestion.

Progress improves when you:
• Identify where meals are missing key components that drive fat loss
AND
• Adjust foods for low (or high) hunger days so you can still hit nutrient targets and prevent under-eating

When meals are built with purpose, weight loss becomes easier to sustain—and far less reactive week to week.

If you want to take control of your results instead of hoping the 💉alone will get you the results you want, comment “guide” and I’ll send you my free GLP-1 starter guide to show you how to eat in a way that supports results week after week.

GLP-1 | weight loss plateau | low appetite | meal structure | fat loss | muscle preservation | metabolism support | energy levels | meal timing | sustainable results

You know why some women see incredible results on GLP-1s?
It’s not luck.
It’s the habits they repeat when the scale isn’t moving.

They don’t panic during a plateau.

They build meals that protect their muscle and metabolism, not just shrink their portions.

They fuel intentionally—even on low-appetite days—because they know skipping meals slows progress.

They don’t treat the shot like a magic wand.

They use it as a tool, not the whole story.

They make thoughtful decisions and look at the data instead of reacting out of frustration.

They track how they feel—energy, digestion, strength—not just the number on the scale.

They zoom out and look at the long game, not just today’s hunger level or today’s weigh-in.

And the truth?
Every one of these women started exactly where you are.

Busy life, stressful weeks, sick kids, vacations, grief, low appetite, high appetite—the whole thing.

They just kept showing up consistently, not perfectly.

If you are ready for the support to build these habits and take control of your results instead of hoping it all just works out— DM me or comment “Guide” and I’ll send you the link to my Free GLP-1 fueling guide.

results | habits | metabolism | protein | muscle | digestion | energy | plateaus | consistency | appetite

If you’re stuck in a plateau on your GLP-1, here’s something to try before you panic and start skipping meals or cutting your portions down to three bites.

Track your steps for one full week.
Not what you think you’re doing — what you’re actually doing.

Because most people don’t realize they’re hitting maybe 2,500 steps by lunchtime… and then barely move the rest of the day.
From the kitchen table to the car to the couch — suddenly it’s 8 p.m. and your watch hasn’t cracked 4,000.

Once you know your real average, add 1,000–2,000 steps.
That might look like:

• A 10-minute walk after lunch
• Taking a lap around the block before you grab the mail
• Walking during work calls instead of sitting through them
• Parking at the far end of the lot instead of circling for the closest spot

Small, doable movement that doesn’t spike appetite and doesn’t require extra energy — but can absolutely break a stall.

If you feel stuck, this is one of the simplest levers to pull, and it works faster than most people expect.

glp1 | walking | steps | plateau | fatloss | movement | metabolism | habit | consistency | weightloss

“Listening to your body” hits different on GLP-1… and honestly, it’s not always the best advice.

Because sometimes:
• you’re never hungry
• it’s 1pm and you realize you haven’t eaten yet
• the only thing that sounds good is chips or something quick

And we both know… that doesn’t mean your body doesn’t need food. It just means the hunger signal is quiet.

When you wait for those signals, you usually end up under-eating → metabolism slows → energy crashes → weight loss stalls.
And suddenly the scale won’t budge and you have no idea why.

On GLP-1, hunger/fullness cues take time to relearn. So in the beginning, you have to guide your body instead of waiting for it to speak up.

Feed it consistently. Give it protein. Give it balance.

Your metabolism will thank you—and your progress will actually become predictable again.

If you need help knowing what to eat and how much on GLP-1 so you’re not under-fueling, my FREE GLP-1 Fueling Blueprint breaks it all down for you. Comment or DM “Results” and I’ll send it your way.

glp1 tips | appetite cues | balanced eating | protein goals | metabolism support | low appetite meals | nutrition habits | consistent fueling | healthy routines | glp1 guidance

Most people on GLP-1s think the goal is to just eat less.
But how you eat less matters.

What this usually looks like:
• Skipping breakfast
• Grabbing a yogurt, bar, or snack instead of a real meal
• Two bites of dinner and done
• Living on coffee + something small later
• Choosing easy, low-protein foods because appetite is low

The issue:
This creates a calorie deficit and a protein/nutrient deficit.
That leads to muscle loss, slower metabolism, fatigue, stalls, and higher regain risk when your dose changes or you stop.

What to do:
• Prioritize 20–30 g protein per meal
• Add fiber
• Keep fat moderate
• Aim for 3 balanced meals, even if small
• Use simple low-appetite options: protein shakes, eggs, Greek yogurt bowls, tuna packets, cottage cheese + fruit

It’s not just eating less — it’s eating in a way that protects muscle and metabolism.

glp1 nutrition | glp1 meals | high protein meals | glp1 muscle loss | ozempic nutrition | wegovy tips | semaglutide weight loss | low appetite meals | protect muscle glp1 | metabolic health

It’s the day after Thanksgiving, and if you’re waking up feeling puffy, off-routine, or like you need to ‘make up for yesterday’… you don’t.

One meal — or one day — doesn’t undo your progress.
Instead of restriction or guilt, focus on simple reset habits:
Hydrate, get in a protein-forward meal, add a walk or some movement, and go right back to your normal routine.

Consistency beats over-correcting every single time.

What’s one thing you will do today to stay consistent with your healthy habits without over-correcting?

Want my Free GLP-1 Holiday Survival Guide?
Comment HOLIDAYS and I’ll send it to you.

glp1 tips | glp1 nutrition | glp1 support | glp1 side effects help | glp1 holiday tips | glp1 reset day after holiday | glp1 weight loss tips | glp1 consistency tips | glp1 meal ideas | glp1 holiday survival guide

What’s the best day of the week to take your GLP-1?

Honestly… it depends on when appetite suppression would help you the most.
Look at your week. When do cravings hit harder? When do social meals stack up? When do you feel the most stressed?

Pick the day that sets you up for the most success!

Lmk in the comments what day works best for you!

#glp1girls
#glp1nutrition
#appetitesuppressiontips
#betterglp1results
#weightlossjourneywomen

🍂 Harvest Kale and Butternut Squash Salad 🍂

✔️ Fiber (kale + squash)
✔️ Gentle carbs (butternut squash)
✔️ Crunch + flavor (pecans + pomegranate)
✔️ Fat + a little protein (feta)

This combo is nutrient dense, helps you stay satisfied and keep energy steady —without feeling heavy plus it’s sooo pretty! Easily add some grilled chicken or leftover turkey to make it a meal!

Save this as an idea for what to bring to your next holiday party!

If holiday food, travel, or low appetite makes eating on a GLP-1 harder my free GLP-1 Holiday Survival Guide will help you navigate it with confidence! Comment or DM “holidays” and I’ll send you the link!

#glp1holidaytips
#glp1salad
#fallsalad #weightlossdietitian #glp1tips

You don’t have a dosing problem.
You have a nutrition problem.

That’s why your progress has slowed — even on a GLP-1.

If meds were the whole answer, every woman on them would be melting fat with no issues. They’re not… because most meals aren’t built to protect muscle or actually drive fat loss.

You don’t need a new diet.
You need a new structure.

When your meals match your appetite and medication rhythm, results take off.

Here’s what that actually looks like:
→ Restructuring meals so you burn fat without under-fueling
→ Prioritizing and timing protein for both high- and low-appetite days
→ Closing the hidden nutrition gaps that quietly stall progress

Want a plan that actually works with your GLP-1, not against it?
Comment or DM me “RESULTS” and I’ll send you my free guide.

And click the follow button so you don’t miss any GLP-1 nutrition tips!

#glp1nutrition
#glp1weightloss
#weightlossdietitian
#glp1results
#GLP1diet

Do you need electrolytes when you’re on a GLP-1?
Maybe… maybe not.

If your appetite is very low, you might not be getting enough minerals through food — and in that case, electrolytes can fill a gap.
If you’re doing lots of cardio or sweat easily, a little extra can help you stay hydrated and keep energy steady.

But… if you’re eating a decent amount? You may already be getting everything you need from food, and electrolytes might not add much.

Another thing to know: GLP-1s can blunt thirst cues.
Adding electrolytes to your water sometimes makes it more palatable, which can help you drink enough throughout the day.

And here’s the nuance most people miss:
If you tend to run higher blood pressure, adding electrolytes when you already get plenty from food may not be the best choice.
If you naturally run lower blood pressure (like me), it can be totally fine.

As with most things in nutrition — the right choice depends on you, your body, your habits, and what you actually need.

If you want more simple GLP-1 tips that make you feel better, boost energy, and get better results from your meds, comment “results” for my free GLP-1 fueling guide!

#glp1diet
#glp1nutrition
#weightlossdietitian
#glp1hydration
#glp1electrolytes

If you’re on a GLP-1, the holidays don’t have to derail your progress.

It’s not about eating perfectly (hello Christmas cookies!) — it’s about having a plan, protecting your energy, and navigating parties, big meals, and all the sweets without slipping back into old habits.

Comment “holidays” and I’ll send you my free GLP-1 Holiday Survival Guide + Mindset Checklist.

#glp1nutrition
#holidayeatingtips
#weightlossdietitian
#glp1journey
#holidaywellness

Hot cocoa for the kids since we put up our Christmas tree today! Shh.. don’t tell the kids it has 10gm collagen protein! 🤫

#highproteinhotcocoa #glp1treats #highproteintreats

We actually never cook this much but it was a great reminder a little planning goes a long way!

GLP-1 meals | GLP-1 tips | GLP-1 nutrition |
High protein meals | Weight loss dietitian | RV camping meals | Low appetite meals | Healthy travel meals | Easy healthy meals | Protein forward | Eat for results

Not sure where to start with strength training?

You don’t need a gym, fancy equipment, or an hour a day — just a plan that feels doable.

Here are 3 easy ways to begin:

1. Start with bodyweight moves.
Squats, glute bridges, wall pushups — 10 minutes, 2–3x/week is enough to build momentum.

2. Add light resistance.
Grab dumbbells or bands once those feel easy. Focus on slow, controlled reps — not speed or exhaustion.

3. Stack it onto your routine.
Do a quick circuit before your morning coffee or after a walk. Consistency beats perfection every time.

✨ The goal isn’t to lift heavy right away — it’s to start moving with intention so you protect muscle and strengthen your metabolism.

Need help getting started?
Try beginner-friendly apps like Peloton Strength, Fitbod, or Nike Training Club — they walk you through short, structured workouts at your pace.

Save this post for when you need a reminder that small steps still count.

#creatorsearchinsights #glp1muscleloss #glp1tips #strengthtrainingforbeginner #glp1results

Struggling with a sluggish metabolism?

Here are 5 things that actually make a difference 👇🏼

1. Build and preserve muscle. Strength training 2–3x/week keeps your metabolism active — especially while on GLP-1s.

2. Hit your protein goal. 25–35 g per meal supports muscle and burns more calories through digestion.

3. Eating too little slows your metabolism, increases fatigue, and can stall fat loss.

4. Prioritize sleep + stress management. Cortisol and poor sleep can block progress no matter how clean your diet is.

5. Move more daily. Walks, chores, steps — it all adds up!

#glp1nutrition #metabolismbooster #glp1tips #glp1community #glp1diet

I’m creating a FREE guide that shows you exactly what to eat on GLP-1s so you can achieve steady weight loss, feel good while doing it, and finally have a simple plan that sets you up to keep it off — without wasting time guessing what to eat, struggling with low energy or side effects, or overcomplicating your nutrition.

If this sounds good to you comment or DM me “Results” and I’ll send it to you as soon as it’s done!

#GLP1Nutrition #glp1diet #glp1community #GLP1Support #glp1forweightloss

If your energy feels lower on your GLP-1, it might not be the medication alone — it could be your vitamin levels.

Two of the most common to check are B12 and Vitamin D.
GLP-1s can slow digestion, which can make it harder to absorb key nutrients — especially over time.

Low B12 = brain fog, fatigue, poor focus.
Low Vitamin D = low mood, sluggish metabolism, muscle weakness.

Simple ways to support your levels:
– Add foods like eggs, salmon, Greek yogurt, or fortified milk
– Get 10–20 minutes of sunlight most days
– Ask your provider to check your B12 + Vitamin D 1–2× per year

Sometimes better energy isn’t about more caffeine or calories — it’s about better nutrient status.

Comment below or DM me “Energy” if you want priority access to a FREE guide I’m thinking of creating that shows you what to eat on GLP-1s so you can feel better, boost energy, and experience fewer stalls — without confusion, stress, or guesswork.

#GLP1Nutrition
#GLP1Support
#glp1diet
#GLP1Fatigue
#GLP1Results

Trader Joe’s haul for GLP-1-friendly fat loss.

When you’re eating less, what you choose matters even more.
Here’s how I stock my cart to keep energy up, protect muscle, and support steady progress.

Comment to let me know where to go next!

#glp1foods #traderjoeshaul #glp1nutrition #glp1diet #traderjoesweightloss

Calling all GLP-1 women who want:
Stronger, not smaller
Steady energy, not crashes
Fat loss without muscle loss
Long-term results, not regain

You don’t need to eat less.
You need to eat smarter.

Stick around.

Comment or DM “yes” if you want to be first to get the FREE guide I’m creating to help you (or a loved one) figure out how to eat on a GLP-1 to get better results (keep muscle, lose fat, sustain results)…. P.S. it isn’t just eat more protein 🤫

Hi, I’m Chelsea — Registered Dietitian + GLP-1 nutrition expert and the founder of Weighs 2 Wellness 👋🏼

I’m also a GLP-1 user, a mom of 3, an aspiring equestrian, an outdoors-lover, and someone navigating Hashimoto’s — so I get what it feels like when your metabolism and hormones aren’t playing nice.

If you’re here, you might be feeling things like…

“I finally got the medication — but no one told me what to eat.”
“My appetite is so low… but I want to fuel my body the right way.”
“I’m losing weight, but I don’t want to lose muscle.”
“Some days I feel amazing, other days I feel weak or nauseous — is this normal?”
“I’m doing everything I’m supposed to… so why does this still feel confusing?”
“I don’t want to rely on luck — I want a plan that actually protects my results.”

Because you don’t just want weight loss…
You want fat loss, strength, energy, confidence, and control.

You want to feel like you — just healthier, lighter, and stronger.

✨ Lose fat without sacrificing muscle
✨ Know exactly what to eat even with a tiny appetite
✨ Feel steady, energized, and supported
✨ Build a metabolism you can trust — not fear

If that’s you — welcome 🤍
You don’t have to figure this out alone.

This journey isn’t just about shrinking — it’s about thriving.

👇 Start here
✅ Free Low-Appetite Meal Guide — simple, doable meals when hunger is low
✅ Starter Guide to Thriving on GLP-1s — step-by-step fueling + muscle support roadmap

Both links in bio ⬆️
You deserve results that last — and a plan that protects them!

I don’t meal prep — I strategic cook.
When I make a meal, I just cook extra.
No marathon prep days. No 20 containers. No burnout.

Because sustainable health isn’t about perfection — it’s about systems that fit real life.
Stay consistent — without feeling like your diet is a second job.

Healthy habits don’t have to be complicated to be effective.
They just have to be repeatable.

Smart cart series: Costco edition!

What I grab at Costco when I’m focused on fat loss! These are all GLP-1 friendly too!

Where should I go next?

#glp1nutrition #glp1dietitian #glp1community #costcodfinds #costcohighprotein #weightlossdietitian

Muscle is one of the most common and overlooked side effects of GLP-1 medication’s.

Here’s how to tell if it’s happening and what to fix first (from a GLP-1 nutrition expert and weight loss Dietitian).

Comment “guide” and I’ll send you the link to download my free Low Appetite Meal Guide!

GLP 1 nutrition tips | how to tell if you are losing muscle | protein goals on GLP 1 | metabolism support on GLP 1 medications | weight loss on GLP 1 | Ozempic | Zepbound

6 meals and snacks I ate this week — the same ones I keep on repeat because they work.

They’re simple, balanced, and take zero brainpower on busy days.

Once you have the framework for building GLP-1 friendly meals, you don’t need new recipes every week — just a few go-to combos you actually enjoy and can repeat without getting bored.

That’s how consistency (and results) stick.

Want the exact framework I use?
👉 Comment “guide” and I’ll send you the link to my Starter Guide to Thriving on GLP-1s — it breaks down how to build balanced meals that support energy, muscle, and metabolism.

#GLP1dietitian #glp1meals #GLP1friendly #glp1snacks #RealisticNutrition #glp1guide

You want fat loss — not “ozempic face.”

Here’s how to lose fat efficiently (not muscle):

1. Prioritize protein. You’ve heard it before but are you getting close to 100g per day at least?

Protein keeps metabolism active, preserves muscle, and keeps you satisfied.

2. Strength train at least 2–3x/week.
Even short resistance workouts tell your body, “keep this muscle — burn fat instead.”

3. Fuel enough to support recovery.
Going too low too fast backfires. A good rule of thumb:
👉 Don’t lose more than ~1% of your body weight per week on average.

Faster than that = higher risk for muscle loss, fatigue, and rebound weight gain.

Sustainable fat loss = steady fat loss.

Your goal isn’t to lose weight — it’s to lose the right kind of weight.

Link in bio for Free Low Appetite Guide if you are struggling to eat enough and losing weight (muscle) too fast.

#GLP1Dietitian #GLP1fatloss #GLP1Journey #glp1diet #ProtectYourMuscle

You’re eating “healthy,” maybe even less than ever — but without enough protein and resistance training, your body isn’t just losing fat… it’s losing muscle too.

And that’s the part nobody tells you about GLP-1 medications:
Rapid weight loss can mean muscle loss — unless you fuel intentionally.

Here’s the truth:
You don’t have to choose between weight loss and strength.
You can lose fat and protect your muscle — with enough protein, hydration, and simple strength work.

This is where your transformation becomes sustainable.

Here’s a simple framework based to calculate protein needs based on your body composition and goals:

-BMI > 40: 0.8–1.0 g per kg body weight
-BMI 30–39: 1.0–1.2 g per kg body weight
-BMI < 30: 1.2–1.6 g per kg body weight
-At goal weight and lean plus building muscle: up to 2.0 g per kg body weight

Like and follow for more tips on how to protect your energy and muscle!

Link in bio for free guide on Low Appetite Meals that help you reach your protein goals!

#GLP1Journey #GLP1Support #glp1community #glp1diet #glp1muscleloss #glp1dietitian

Don’t know what to eat with low or no appetite on a GLP-1?

When you have NO appetite liquid protein is your friend.
Here are three go-to options that help you stay nourished and protect muscle:
1. Protein Coffee – cold brew + 1 scoop whey + ½ cup milk (~30 g protein)
2. Greek Yogurt Smoothie – ¾ cup yogurt + ½ scoop protein + berries (~35 g)
3. Chocolate PB Shake – 1 scoop chocolate protein + 1 Tbsp PB + Fairlife milk (~35 g)

When appetite is LOW but you can’t face a full meal. Here are 3 meals high in protein and low in volume:
1. Egg Bites – 2 eggs + 2 Tbsp cottage cheese + cheese (~24 g protein)
2. Tuna Salad Mini Plate – 3 oz tuna + cucumber + ½ avocado (~30 g)
3. Cottage Cheese Bowl – ¾ cup cottage cheese + berries + chia (~28 g)

Comment “Guide” and I’ll send you the link to my free Low Appetite Matrix Guide!

#GLP1support #proteinmadeeasy #weightlossdietitian #glp1meals #musclepreservation #glp1community
#glp1dietitian

Think eating less will speed things up? It’s the opposite. Under-fueling tells your body to slow your burn. Let’s protect that metabolism — not punish it. #glp1nutrition #GLP1journey #ozempic #zepbound #mounjaro #glp1diet

A plateau on GLP-1s doesn’t mean your medication stopped working. It means your metabolism is responding to changes in weight, muscle, and food intake.

Instead of eating less, the solution is often to fuel smarter — more intention, not more restriction.

Progress isn’t linear… but it’s absolutely possible.

#GLP1nutrition #weightlossplateau #GLP1support #GLP1journey #GLP1community #GLP1dietitian #sustainableweightloss #GLP1results

Most women on GLP-1s think their metabolism “slows down” because of the medication — but it’s usually because they’re eating too little for too long.

Your body still needs fuel to preserve lean mass, energy, and hormonal balance.
Under-eating might speed up weight loss short term, but it costs you metabolic resilience.

Eat enough to keep what you’re working for.

#GLP1Journey #GLP1nutrition #FuelStrategically #ProtectYourMetabolism #WomenOver35 #GLP1Dietitian

For the women on GLP-1s who want more than just a smaller body…

You want energy. Strength. Confidence. Longevity.

That’s why my clients don’t just lose weight — they build resilience.

Fuel strategically. Protect your muscle. Feel in control of your progress.

Because lasting results come from nourishment, not deprivation.

If you’re ready to learn how to maintain results, protect your metabolism, and feel confident in your progress, follow along — I share tips, strategies, and real-life guidance every week.

#GLP1nutrition
#GLP1coach
#GLP1journey
#GLP1support
#SustainableResults

Don’t wait until after GLP-1s to learn maintenance. Practice now — track, stabilize, and protect your results.

#GLP1Journey
#GLP1Support
#GLP1Community
#WeightLossMaintenance
#WeightRegainPrevention

2 Ways to Enjoy Starbucks Protein Drinks on GLP-1s!

1️⃣ Pick low-sugar options – sugar-free vanilla, plain foam, or smaller servings
2️⃣ Pair with a small protein + fat snack – hard boiled egg or veggies with hummus

#GLP1Friendly #ProteinTips #FatLossSupport #HighProteinSnacks #StarbucksHacks #GLP1Life #Women35Plus #HealthyHabits

That 🥒 transition though! 🤣

🥗 Cold Lentil Salad – a GLP-1 friendly meal idea!
Packed with fiber + protein, this refreshing salad helps keep you fuller longer, supports steady blood sugars, and is gentle on digestion while on GLP-1 therapy.

✅ High in plant protein
✅ Rich in fiber to support gut health
✅ Easy meal-prep for busy weeks

#GLP1Journey #GLP1Support #GLP1Community #GLP1Wellness #GLP1Nutrition

Stalled weight loss on your GLP-1? Eating less doesn’t always = weight loss.
👉 Low ferritin (iron storage) is one of the most common deficiencies I see, and it can stall metabolism by slowing your thyroid.
Symptoms? Fatigue, hair shedding, constipation, stubborn weight.
Don’t just cut calories — fuel your body with nutrient-dense foods and check your ferritin. Optimal: 50–70 ng/mL.

Struggling with side effects, low energy, or figuring out what to eat on a GLP-1?
👉 My Starter Guide shows you how to manage side effects, balance your meals, and keep your metabolism supported — comment “guide” and I’ll send you the link to purchase!

#WeightLossTips #ThyroidHealth #Ferritin #IronDeficiency #GLP1Journey #glp1dietitian

Don’t just eat less… eat smart. Protein protects muscle, fiber keeps things moving! #GLP1Tips
#GLP1Journey
#ProteinAndFiber
#MuscleMaintenance
#GutHealth
#ConstipationRelief
#WeightLossSupport
#RDNApproved
#NutritionCoach
#HealthyHabits
#SatietyTips
#WellnessOnGLP1
#DigestiveHealth
#Weighs2Wellness

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