In an ideal world, you would go to the doctor, tell them all your problems and then like Dr. House, they would go through the full medical catalogue in their brain and bam! Figure out how to find/ fix the problem.

But in reality, you are sitting on that crinkly paper, the doctor is running late, barely taking their eyes off their screen and their job isn’t only to care for you - it is also to please the insurance overlords that somehow have inserted themselves into the room between you and your doctor - micro managing the 15 minutes you have.

How many times has it happened - you come in with symptoms that are probably related - fatigue, brain fog, joint pain, hair shedding, muscle aches … only to be told you can only discuss the fatigue in this appointment and make another one for the joint pain?

I don’t know about you but nn my body - my gut, hormones, food intake, medication, sleep, stress, weight changes, energy, and mood are all connected… but sure… Let’s just go one piece at time so you can’t actually see the patterns or actually diagnose me with something other than stress.

******end rant*****

Anyway - coming back to my point.

Now that we are in the position of having to basically make a great real life version of a tiktok video that makes the doctor STOP and PAY ATTENTION - here is my breakdown on how do actually do that.

Step 1: Mentally prepare to speak up

In the doctors office - we are walking into a space where we are on the lower end of the power imbalance. You are walking in knowing that something in wrong and you are hoping that someone (that you paid for) is going to help you fix your problem. At the same time - we don’t want to be labeled as the difficult, dramatic, demanding patient. Pair that with the stress/pain/symptoms we are experiencing, add in the time pressure and the pain of being dismissed in the past and it primes you for the feeling of wanting to be small, accept what the doctor says, want to ask no follow up questions even if you didn’t understand.

Now, we are going to change that.

Repeat after me: I AM ALLOWED TO TAKE UP SPACE

Your appointment is not a favor. You paid the fair price to be seen by a professional and you are a paying customer. You are not there to be an easy customer, you are there to get care.

For women, specially women of color - our concerns are so often brushed aside. Yes, the doctor is the one who studied medicine for years - but you have lived in your body your whole life. When something feels different or wrong - that is extremely important information. Just that to a doctor, you might just have to package it differently than “I don’t feel good” for them to notice.

So that’s where the next step comes in

Step 2: Do your homework

You don’t need to go in with a self diagnosis or 300 pages of 3AM google search results. What we are going to do is to prepare your medical case. (Yes, you are your own lawyer now).

We have just a few minutes to make our case so before you go in:

Ask yourself:

• What is the main reason I made this appointment?

• What symptom is affecting my life the most?

• What am I most worried could be missed?

• Which symptoms seem connected?

If you go in and list too many symptoms, or have an unclear goal - then the doctor will probably try to fix whatever they feel is important, possibly not what you feel is important.

Goal: Select your most important concern to discuss at this appointment.

List down symptoms related to the concern that you think may be related:

For example - If your fatigue, dizziness, nausea, and low appetite all started after you titrated up, bring them together.

Step 3: Build your case

Doctors are trained to look for patterns so - we are going to make sure they have access to all the details in the most clear format.

We are going to move from unclear symptoms to clear ones.

Use your notes app, or anything else to track your main symptoms before your appointment.

Focus on:

• When did it start?

• Was there a trigger?

• Is it constant or does it come and go?

• Does it happen at a specific time of day?

• What makes it better?

• What makes it worse?

• What does it feel like?

• How intense is it on a scale of 1 to 10?

• How is it affecting your daily life? (Don’t forget this one!)

Instead of saying: “My back hurts.”

Say:

“My lower back pain reaches a 7 out of 10 by 4 PM, and it is stopping me from driving, exercising, and sleeping more than four hours.”

Instead of saying: “I’m tired all the time.”

Say:

“For the last six weeks, I’ve needed a nap after basic tasks, and I’m struggling to get through work even after eight hours in bed.”

Instead of saying: “I’m constipated.”

Say: “Since increasing my GLP-1 dose, I’m having a bowel movement every four to five days, with bloating and nausea. I’ve tried increasing water and fiber, but it has not improved.”

Step 4: Print it out

Bring your own copy of anything important.

That may include:

• Your above created symptom log

• Recent blood work

• Imaging reports

• Specialist notes

• Medication lists

• Supplement lists

• Family history notes

• Previous diagnoses

• Current prescriptions

• Over-the-counter medications

• Vitamins, herbs, powders, teas, and supplements

Be specific.

Do not write: “Vitamin D.”

Write: “Vitamin D3, 5,000 IU, once daily.”

Do not write: “Magnesium.”

Write the form, dose, and frequency if you know it.

If you take GLP-1 medication, birth control, antidepressants, thyroid medication, fertility supplements, protein powders, herbal blends, laxatives, digestive enzymes, or anything else regularly, include it.

Print it out so that you don’t forget to say anything important during the appointment and that the doctor can have all the facts.

Step 4: Know what you want to know when you leave the appointment

The appointment should not end with you feeling confused about what just happened. Before you leave, try to get answers to these questions:

• What is the working diagnosis, or the top three possibilities?

• What are we ruling out?

• What is the plan?

• If this treatment does not work, what is the next step?

• When should I follow up?

• What symptoms would be urgent?

• Are there any food, lifestyle, medication, or supplement changes I should make while I wait?

• When and how will I get test results?

• Who do I contact if symptoms get worse?

Step 5: Plan your what you’ll say:

(maybe print it out or have notes on your phone)

What to say if you feel awkward about using your notes:

• I’m nervous about this appointment, so I wrote down what I need to say.

• I made a list because I don’t want to forget anything important.

If you feel uncomfortable asking for something directly, you can borrow someone else’s concern.

• My family history has me worried about this. Can we rule it out?

• My partner wanted me to check with you about this….

If you feel brushed off:

• It sounds like you think this may be anxiety, but I want to make sure we are not missing a physical cause. What else could this be?”

• I understand stress can contribute, but this symptom is new for me. What would make you want to investigate further?

• If we are not testing today, can you explain what signs would mean I should come back or seek urgent care?

Step 6: Ask for Documentation

If you request a test, referral, or evaluation and your doctor says no, you can ask for the reasoning to be documented.

• Can you note in my chart that we discussed this concern and decided not to test right now?

• What would need to change for this test or referral to make sense?”

Step 7 (Optional): Bring Someone With You

If you tend to people-please or forget things - bring another person if you can. Their job is to help you remember your points, take notes, and make sure your main concern gets addressed - and to be a supporter for your concerns, back up your symptoms and just generally be a witness.

The Real Goal

What we are trying to do is to help the doctor listen to us, to have the data they need to apply their knowledge and to make it easy for them to fight for you with the insurance over lords.

That’s it from me this week folks, see you next week!

Comment if you have any topics you want me to research!

And subscribe if you want more <3

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While it is not a direct side effect of the drug, it’s caused indirectly by things like:

Rapid weight loss - shocking the body or nutritional gaps caused by eating less.

While it doesn’t affect everyone, only about 2% of women on GLP1s report experiencing it and men only 1%, it does seem to disproportionally affect menopausal women.

Types of hairloss

Wow was I not prepared for all the different types of hairloss! I was planning on listing all the types but there are so many types - so I am just going to cover the top 3 that are common

1. Telogen effluvium - this type of hairloss is temporary.

   What it looks like: sudden, diffused shedding all over the scalp. More hair in the shower, brush, pillow, or hands.

   Most common for GLP1 users

2. Androgenetic alopecia / female pattern hair loss

   GLP-1s may not cause this type, but weight loss-related shedding can unmask it.

   What it looks like: gradual thinning, usually at the part line, crown, or temples. In women, the part often gets wider, but the front hairline may stay mostly intact.

   Common causes: Genetics, Androgen sensitivity, PCOS or hormonal imbalance in some people, Perimenopause/menopause shifts

3. Nutritional Deficiency related shedding

   This overlaps with telogen effluvium, but it is worth separating because the fix is different.

   Common nutrient issues to check: Protein intake, Ferritin/iron, Vitamin D, B12, especially if vegetarian, Zinc, Folate

Why hairloss?

Basically it’s your body’s flight response. I learned that at any given time, about 90% of your hair follicles are in active growth phase and 10% are in resting phase ((telogen). When you have rapid weight loss - your body goes into survival mode and puts a lot of your active hair follicles in resting mode - which means 2-3 months later, you will start to see your hair falling out and thinning.

More good news:

In 3-6 months after the hairloss stabilizes, you should see noticeable hair growth.

Anyway - I 100% understand how scary it is and researched all the possible things you can do to prevent as best as you can, how to support your body your hair back on track and also what to do when you are waiting - if your hair feels thinner and you need a quick fix. Let’s dive in.

Redflags:

If your hair is coming out in circular patches or your scalp is very red, itchy or inflamed - go to your doctor right away. You may be having an allergic reaction or an auto-immuno response to the drug.

First 3 steps if you notice hair shedding on GLP-1s:

1. Track your timeline: When did you start GLP-1s? When did weight loss speed up? When did shedding begin?

2. Check the basics: Protein intake, calories. Are you getting enough micronutrients? Iron?

3. Look at the pattern: Diffuse shedding is more likely telogen effluvium; patches, redness, itching, or pain need medical attention.

I found 4 main categories of things you can do if you start noticing hair loss:

Talk with your doctor

Tell them what you are experiencing and get to the root cause. They can also help you run some labs and find out if you are deficient in iron or vitamin D which directly impact hairloss.

For them to be able to help you differentiate between “this is just shock” and “maybe you might have a deficiency” - go to your doctor with DATA.

(I have attached a document of the information to collect and how to present your information to your doctor so they can actually help you for my paid subscribers below)

Supplements

Since some of the hairloss can be caused by nutritional deficiencies in vitamins and minerals like zinc, vitamin D, and B-vitamins - and also other things like protein - it makes sense that a good supplement can help your hair grow back.

I found a bunch of options from things that are natural, lots that have been studied and proven - but wow were they pricey! I just want to say these companies have their marketing DIALED IN. They know exactly what to say to get you to hit that buy button. But oh gosh are they pricey!

With Nutrafol at $88 for a one month supply ($66 if you subscribe) and Omi at $86+shipping, I was wondering what is the best way to approach supplementation?

I dug deeper and found that: The American Academy of Dermatology says that taking hair supplements blindly can backfire, because too much of certain nutrients can worsen hair loss.

My favorite approach: Check with my doctor, get to labs to understand the root cause and supplement only what is deficient. If that’s not possible, I would try with a multivitamin that contains: Iron, vitamins A, B-complex, C, D &E, Zinc, Omega 3. And see if I can get micronutrients like selenium from dietary changes. And (I know you’ve heard it) I would also focus on getting more protein.

Some things to be careful about:

Biotin:

Biotin is massively over-marketed for hairloss. True, a biotin deficiency can cause hair loss, but it is uncommon. This NIH paper says evidence for biotin for hair/skin/nails is limited mostly to case reports and small studies.

Also important: biotin can interfere with lab tests, including thyroid and heart-related tests. Tell your doctor if you take it.

Collagen:

Collagen may support protein intake and provide amino acids like glycine and proline, but it is not a complete protein. If you rely on this without getting the rest of the essential amino acids - it will not help you.

Topical Treatments

Wow was this a rabbit hole to fall into.

From plant extracts, to peptides and chemical concoctions - there were so many options that it was totally overwhelming. Do they work? Maybe.

Currently, there are only two drugs that have been FDA approved for treating hair loss and only one that is topical:

Topical minoxidil, now available over the counter in 2% and 5% solutions and 5% foam, is approved for use in both men and women. I couldn’t find anywhere that explained the exact mechanism of action of minoxidil - but what I did find is that it is known to prolong the growth (anagen) phase of hair life cycle and increase blood supply to the follicle. I found that the research also says that women may suffer side effects particularly with higher dose minoxidil including the growth of facial hair

So - needless to say there are a few options that include topical minoxidil and then there are the more natural plant based ones. And there there were ones with this peptide: GHK-Cu.

I feel like a deep dive into these are needed (and will come in an upcoming newsletter) but for now - all I can say is: these seem to be nice to have, but if you are suffering from the most common type of hairloss caused by GLP1s, then your hair will grow back naturally, with or without these. They may help things grow back faster once the shedding has stabilized, so if that’s what you are looking for then these may be the solution!

Cosmetic - While You’re Waiting for Regrowth

There were so many options! From hair fibers, to scalp powders, to wigs, and even things like scalp micropigmentation - there were so many options!

My favorite options were:

1. Get a volumninizing hair cut!

   Lose some length, get your hairdresser to give you some layers/movement so your hair looks fluffy and full.

2. Use mousse or a root volumnizing product to make thin hair look thicker

3. Blow Dry using a round brush to give some volume

4. Use a hair fiber or scalp powder to cover up any scalp you can see

5. Wash your hair upside down in the shower

6. Blow dry your hair upside down

Tech

Ofcourse these days no list is complete without tech. There were some massagers, an infrared hair mask, and special shower heads that came with injectable serums.

I don’t know how much I trust these. To each their own in this wild west version of the cosmetic industry.

My Take:

All I have to say is that I hear you. I know how scary it is to suddenly start losing hair (happened to me after a round of IVF). It feels way more emotional than I expected it to feel. I know we all love quick fixes, but this time - it might just be worth it to get it checked out by your doctor, make sure you treat root causes directly instead of falling into the trap of getting on a another subscription because these companies have learned how to use our fears and emotions to get us to take out that wallet and drop the money.

Have you tried any of these? Did any of them work for you? Want me to research something more deeply for you? Comment and let me know! And as always - thanks for reading <3 . If you haven’t subscribed yet - do it now!!

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As promised - for my paid subscribers - Here’s the list of things you should track, the questions you should ask your doctor and how to get them to take you and your concerns seriously:

Little Snippet:

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These stewed apples provide soluble fiber, especially pectin, which can support digestion. Pairing the apples with protein, such as Greek yogurt or cottage cheese, can make the snack more balanced.

I also added some spices like ground ginger and lemon juice to help ease any nausea.

Without further ado - here is my recipe:

Serving Ideas

• Hot & Cozy: Warm a few spoonfuls up in the microwave and swirl them into a cold, creamy bowl of high-protein plain Greek yogurt. The contrast of hot, spiced apples against the chilled yogurt feels like eating an apple pie for breakfast.

• Cold & Refreshing: Spoon it cold straight from the fridge over cottage cheese, stir it into overnight chia oats, or enjoy a few chilled bites as a quick, gut-friendly afternoon snack when you need a gentle fiber boost.

Spoon the stewed apples over:

• Greek yogurt

• Cottage cheese

• Oatmeal

• Oat bran

• Chia pudding

• Toast

• Top overnight oats

For a more filling snack, top with chia seeds, ground flax seeds, chopped walnuts, or a small spoonful of nut butter.

Optional Add-Ins

• Nutmeg

• Cardamom

• Vanilla extract

• Chia seeds

• Ground flaxseed

• Chopped walnuts

• Almond butter or peanut butter

Best Apples to Use

• Honeycrisp

• Fuji

• Gala

• Pink Lady

• Golden Delicious

• Granny Smith, for a more tart version

Softer apples will cook down faster. Firmer apples may need a few extra minutes.

Notes

• You can swap the ghee with Butter, coconut oil, avocado oil, olive oil or skip it completely

• Store it in the refrigerator for 3–4 days and use it as a topping throughout the week.

Example snack bowl

1/4 batch stewed apples + Greek yogurt + 1 tablespoon chia seeds

Estimated fiber: 3-4 grams

Estimated protein: 15-20g

Before we get too deep into it - I want to reiterate that the official name for these are:

NUTRITIONAL FACTS LABEL

Facts, not information.

Facts means it is data. It doesn’t mean anything on its own.

When you make sense of the facts and data - then it turns into Information, which actually means something.

This whole area can be a bit messy - with lots of people involved and you, the user is left to actually figure out what it all means.

Firstly - a nutrition facts label is really stuck between 2 main players:

1. The FDA

2. The manufacturer

The FDA is trying to look out for the average consumer and they want manufacturers to put ALL THE DATA there so that the people are empowered to make the right decisions.

The manufacturer wants their product to be as appealing as possible- so they find “loopholes” they can use to position their product to maybe be healthier than it seems.

And then there is you. Who is standing at the grocery store - looking at the label and wondering what it all means.

How to read a nutrition facts label

1. Let’s add some context

Let’s forget about the nutritional facts for a second and think about the main MPV here - YOU.

1. How many calories do you need to eat per day?

   Women need anywhere from 1400-2400 cal per day and men 2000-3000 calories per day. If you want to know for sure you can use this free calculator to know your amount: Mayo Clinic’s Calorie Calculator

2. How many meals + snacks do you eat per day?

   With a lower appetite, this might look like 5 meal/snacks per day

3. What’s a good meal/snack size for you?

   1. You can divide your total calories by the number of meals/snacks per day and you will get an average number of calories per meal.

   2. Use this number as a generic guideline. For this example we will assume that my calories per “meal” is going to be somewhere between 300-350.

   3. Now take this range you just calculated and subtract ~100 cal for a snack and add ~100 for a meal. So for me - a good snack would fall in the range of 200-250 cal and 350-450 for a meal.

Once you learn your ranges, memorize them so when you are out and about you don’t need to calculate them over and over again.

Now back to that label

2.Servings per container & serving size

The first place to look on a nutrition label is the servings per container + serving size.

This matters because every number on the label - calories, protein, fiber, sugar, fat, sodium, vitamins - is based on that listed serving size. Not the whole package.

This is based on the amount the manufacturer defines as one serving. Sneaky manufacturers try to hide multiple servings in one package, so their nutrition facts look better. The FDA is trying to crack down on this and make these more accurate, but we aren’t there yet.

For example: a bottle of juice, a bag of chips, a protein bar, or frozen meal may look like one portion, but the label might say it contains 2 (or even 3,4,5) servings.

If the label says one serving has 150 calories, 5 grams of protein, and 300 milligrams of sodium, but you eat the whole package (two servings), you actually had:

• 300 calories

• 10 grams of protein

• 600 milligrams of sodium

The 3 Questions I Ask Every Label

1. How much will I actually eat?

2. How many servings is that?

3. Does that fit my calorie/protein goals?

And there you go - now with the answers to these questions, you should be able to tell if this particular food item fits into your plans for yourself.

Coming back with a part 2 on how to make sense of the rest of it in a later week - subscribe if you want more!!

Why Oat Bran is Different

If rolled oats are a “B” for fiber, oat bran is an “A+.” Because it is more concentrated, you get more digestive support in a smaller volume - a critical factor when your stomach capacity is limited by medication.

The Magic of Beta-Glucan

Oat bran is the primary source of beta-glucan, a unique type of soluble viscous fiber. When beta-glucan meets liquid, it transforms into a thick, soothing gel. For a GLP-1 user, this provides three massive benefits:

1. Stool Softening: It holds moisture throughout the entire digestive tract, preventing the pebbly or hard stools common with slow transit.

2. Blood Sugar Stability: The thick gel slows the absorption of glucose, working in harmony with your medication to prevent “sugar crashes.”

3. Cholesterol Management: Beta-glucan binds to bile acids, helping your body naturally clear cholesterol.

Food Scientist’s tips for the GLP-1 Gut:

1. Dose matters more than volume

You don’t need a large serving. Oat bran is concentrated - 1–2 tablespoons is often enough to see an effect. More is not always better, especially on GLP-1s.

2. Hydration determines the outcome

Oat bran works by absorbing water. Without enough fluid, it can have the opposite effect.

Rule: every serving should be paired with adequate liquid.

3. Consistency > intensity

It works best when used daily in small amounts, not in large, occasional doses. Regular intake helps normalize bowel patterns.

4. It’s a stool softener, not a stimulant

Oat bran improves texture and ease, not urgency. If digestion is very slow, it may need to be paired with a small amount of insoluble fiber for movement.

5. Start low to avoid bloating

Even though it’s generally well tolerated, jumping in too quickly can cause gas or fullness. Start small and increase gradually.

6. Timing can improve tolerance

• Morning: supports daytime digestion

• Earlier in the day: reduces risk of nighttime bloating

• Avoid very large servings late at night if digestion already feels slow.

7. It pairs well with protein

On GLP-1s, appetite is reduced. Combining oat bran with Greek yogurt, protein powder, or milk helps prevent under-eating and supports muscle maintenance.

8. Texture is a signal

When prepared correctly, oat bran should be smooth and slightly thick (gel-like). If it’s dry or clumpy, it won’t function as intended.

9. It’s one of the most reliable food-based fibers

Compared to vegetables or mixed-fiber foods, oat bran delivers a predictable, repeatable effect - which is valuable when digestion is inconsistent.

How to prep your Oat Bran

1. The Batch-Cook (Stovetop or Microwave) Method:

This is the most effective way to make it the most bio-available

The Ratio: 1 part oat bran to 3 parts liquid (e.g., 1/2 cup bran + 1.5 cups water or milk), a pinch of salt is optional.

Stovetop: Bring liquid to a boil, whisk in the bran, and simmer for 2–3 minutes.

Microwave: Combine in a large bowl (it bubbles up!) and microwave for 2 minutes, stirring halfway through.

Storage: Store in a sealed container in the fridge for up to 4 days.

To Reheat: It will thicken significantly in the fridge. Add a splash of water or milk and stir well before reheating to restore the creamy texture.

2. The “Overnight Soak” (No-Cook Method)

This is perfect for people who experience early satiety because cold oat bran often feels lighter in the stomach than a hot bowl of porridge.

The Method: Mix 1/4 cup oat bran with 1/2 cup yogurt or nut milk in a jar.

The Science: Letting it sit for at least 6 hours allows the fibers to pre-swell. This means the bran won’t pull water from your system after you eat it, which is the key to preventing GLP-1-related constipation.

Storage: Lasts 2–3 days in the fridge.

3. The Fiber Shot

If you can’t handle a full bowl of oats, prep a concentrated bran paste.

The Method: Cook a large batch of oat bran with only water and no seasonings.

The Use: Keep this plain base in the fridge. You can scoop 2 tablespoons of it into soups, stews, or protein shakes throughout the week. It acts as a thickener and a fiber boost that disappears into the other flavors.

Pro-tips for prepping ahead

• Toast it First: Before adding liquid, toss the dry oat bran in a pan over medium heat for 2 minutes until it smells nutty. This prevents it from becoming slimy during the 4-day fridge storage.

• Salt the Water: Even if you want a sweet breakfast, add a pinch of salt to the cooking water. Salt helps break down the cellular structure of the bran, making the minerals more bioavailable.

• The “Skin” Prevention: To prevent a film from forming on top of your prepped batch, press a piece of parchment paper or plastic wrap directly onto the surface of the oat bran before sealing the lid.

How to use your oat Bran

• Hot oat bran cereal (porridge)

• Stir into yogurt

• Blend into smoothies

• Mix into overnight oats

• Add to oatmeal

• Stir into soups or stews

• Mix into protein shakes

That’s all I’ve got for you this week!

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As if we didn’t already have enough depression around us - maybe from a world falling apart under super late-stage capitalism and excessive greed, now the GLP-1s that are supposed to save us may also be giving some of us a dose of depression on the side.

Of course, the whole body is connected. If you are not careful, removing one little cog can bring the whole stack of Jenga bricks crashing down. With GLP-1s, we are playing Jenga with our bodies and our minds.

Anyway, the point I am trying to make is that research has shown a possible increased risk of depression with the weekly jab. And the numbers are pretty wild.

According to this study, patients on GLP-1 receptor agonists had a 195% higher risk of major depression, a 108% increased risk of anxiety, and a 106% elevated risk of suicidal behavior.

And on the other hand - we have other studies - which showed that GLP1 medication reduced depression. So basically - anything can happen?

Before we go deeper, let’s take a moment to see how they are related.

So … how exactly are Glp-1s and depression related?

Let’s go back to the beginning. We know GLP-1s affect the gut, but did you know they also affect the brain?

GLP-1 is not only a gut hormone. They also affect the brain’s reward centers - that help decide what feels rewarding, motivating, desirable, or worth pursuing. That may be one reason these drugs can quiet food noise. But for some people, the question is whether the quieting stays limited to food, or starts to feel like a broader dimming of pleasure. It has a direct impact on dopamine (the feel good neurotransmitter we all love). Here’s how:

• In the brain, GLP-1s blunt the dopamine spike, which is why that juicy, carb-loaded bagel suddenly loses its spark.

• Dopamine is also created in the gut. The gut produces about 50% of the body’s peripheral dopamine. This dopamine is essential for moving food through the system, also known as peristalsis. When GLP-1s slow this process down, the normal rhythm of dopamine release may be altered.

• If you are eating much less, you may not be getting enough of the raw materials needed to make dopamine.

• Biological predisposition - Some people may already be wired for lower dopamine. For them, GLP-1s may not just be “quieting” the system. They may feel like they are extinguishing it.

• Social loss. If your language of love was cooking and eating, what happens to your soul when that language is taken away?

So how do you know if your dopamine is low?

Much like the symptoms of depression - low dopamine show up as:

• A lack of pleasure from anything - hobbies, family, creativity, music, sex, connection

• Muscle rigidity, restless legs

• Brain fog, irritability, memory issues

• Fatigue

• Low libido

• Low motivation

• Insomnia

• A sudden shift into emotional flatness or hopelessness

• A feeling that your identity has collapsed along with your appetite

• Thoughts of self-harm

If any of this sounds like you, it might be worth it to go talk with your health care provider and see if they can help you find the source of the problem, or help you fix it

What can you do?

1. Talk with your doctor and advocate for yourself.

   Tell them how you feel, track your symptoms and see if they can help you by adjusting the dose, referring you to a therapist, ask for them to check labs and make sure you aren’t deficient in anything.

2. Look at your life and make some changes - eat enough, restore fun rituals, start scheduling time with your friends

What not to do:

• Do not let anyone tell you that feeling emotionally flat is irrelevant because the scale is moving.

• Do not let anyone tell you that losing your appetite for food and losing your appetite for life are the same thing.

Anyway - that’s all I have for you today.

Coming back on Thursday with a dopamine menu - so subscribe if you want that!

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Let’s dive into how to use them the right way!

How to use chia seeds?

Dry vs. Soaked: Which is better?

• Dry Chia: Best for diarrhea. They act like a sponge to soak up excess water in the gut. Note: Use sparingly to avoid blockages!

• Soaked Chia: Best for constipation. Pre-soaking creates a slippery gel that lubricates the intestines and keeps stool hydrated. If you are on a GLP-1 drug, pre-soaking is your best friend for maintaining a regular, comfortable flow.

The Soaking Timeline

The Quick Fix (10–20 Minutes):

This is the minimum time needed for the seeds to gel up. The seeds will be slightly swollen and soft enough to aid digestion without causing a blockage effect. If possible, soak in warm water.

The Standard Soak”(1–2 Hours):

This is ideal for most people. The seeds will have absorbed significantly more water and developed a thick, viscous coating that acts as a natural lubricant for the intestines.

The Maximum Benefit (Overnight / 8+ Hours):

This results in total gel formation. This is best for those with severe constipation because the seeds are fully hydrated before they even enter your system, ensuring they only add moisture to your waste rather than stealing it from your body.

My Tips for the GLP-1 Gut

Because your system is moving slower, how you prepare these seeds matters more than usual:

• The Stir Twice Rule: Chia seeds tend to clump. Stir them immediately after adding liquid, and then again about 5 minutes later. Clumped seeds won’t hydrate properly and can feel heavy in a slow-moving stomach.

• Additional Hydration is Mandatory: Even if you soak the seeds, you must drink a full glass of water with them. Think of the soaked seeds as the slippery slide and the extra water as the push that keeps things moving down that slide.

• Start Slow: If you aren’t used to them, start with just 1/2 tablespoon to ensure the increased bulk doesn’t cause temporary bloating while your body adjusts, increasing slowly.

• The Upper Limit: 2 tablespoons maximum. Going beyond this can create too much bulk in a slow-moving gut, which might actually lead to bloating or heaviness you’re trying to avoid.

• The Consistency Key: It is better to have one tablespoon every single day than to have four tablespoons once a week. Consistency keeps the lubrication in your system steady.

Prep Your chia seeds like a pro:

Prep your chia seeds once a week and then add them to various things like smoothies, soups, your yogurt - so you can get a steady amount of chia seeds in your system at any given time.

• Glass is King: Use a glass mason jar. Plastic can retain odors and doesn’t keep the seeds as cold as glass does.

• The 4:1 Ratio: Use 4 parts liquid to 1 part dry seeds (e.g., 1/2 cup water for 2 Tbsp seeds). You can use different liquids - from water to milk or juice - but I prefer water because it will last longer in the fridge.

• The Stir Twice Rule: Stir immediately after adding liquid, wait 5–10 minutes, and stir again to prevent dry clumps.

• Store for Success: Keep in an airtight glass jar in the fridge.

  • Plain water gel: Lasts 1–2 weeks.

  • Milk/Juice base: Lasts 3–5 days

• Keep it Clean: Always use a clean spoon to scoop out your daily portion. Introducing bacteria from a used spoon will cut the shelf life in half.

• The Top-Off Method: If you notice the gel at the top of the jar is looking a bit dry after a few days, you can stir in a tablespoon of fresh water to keep the consistency viscous and slippery.

Use your Chia seeds:

• Blend into smoothies

• Sprinkle over yogurt

• Chia water (hydration support)

• Top meal bowls

• Stir into hot oatmeal

• Use in over night oats

• Chia Jam

Check out this post on my Chia Jam recipe that is created specifically to support you on the morning after your shot.

Whether it’s Ozempic, Mounjaro, or any of the growing list of GLP-1s, the promise of these “Miracle drugs” is simple: inject the medicine, lose the hunger, change your life.

This Genie is being injected straight from the bottle and into you - the magic flows in your veins. But as it is with every genie story, there’s a catch that isn't in the clinical trials.

In exchange for silencing the food noise and the hunger - this “GLP Genie” will leave you with a whole lot of silence and the big question it is asking: “Who are you?”

For anyone who has ever found comfort, community, or heritage in a bowl of food, the change is deeply personal.

The "Food Voice" and the Stories We Tell

Every meal is a building block for the person you believe yourself to be. When you eat “Grandmom’s famous stew,” you aren’t just eating a meal; you are almost reliving memories - through multiple senses - immersing yourself fully in your story of who you are. (Ok, maybe I am being a bit romantic, but you get what I mean). You are remembering a place and time in the past and reconnecting with your Grandmom, your family, your heritage, your culture.

The foods we choose also connect us to larger world-wide communities: For example:

(I know hashtags are dead now but a few years ago...) the hashtag #eatingclean had over 1.5 million posts on Instagram. The people who actively use this hashtag are part of a world­wide community that believes in low fat, fresh, organic, high protein foods. Food bloggers, fitness bloggers, companies and individuals that deeply identify with health foods all used this hashtag. Eating clean is more than just something you do. It’s a part of who you are. It makes you part of a world­wide community that has the same beliefs, shares the same problems and believes that a brownie recipe with no sugar or all purpose flour might just be worth a try.

When you really look into it there are hundreds of identities related to food. Are you the person who:

• Knows all the best spots to eat

• Always picks the restaurant

• Hosts the best dinners

• Bakes the best cookies

• Makes the best cocktails

• Cooks the holiday meals

• Everyone relies on to know where to get dessert after dinner

• Cooks as a love language

Rebuilding Your Food Voice:

This is why I keep saying the medication is a tool, and you need to learn how to wield it so this GLP-Genie doesn’t come back to bite you in the ass like Liz Hurley in Bedazzled.

They can quiet hunger signals. They can reduce food noise. They can create space between impulse and action. They can support meaningful health changes.

But they are not magic.

An Introspection Exercise:

1. Defining your Why

   Don’t just write “to be healthy.” Be honest.

   Why did you decide to start this journey? What future self were you chasing? Who were you hoping to be? What were your goals?

2. What was your vision for the “end goal”?

   Take a little look into the future. What do you feel like when this medication has worked its magic? How do you know when you have “hit the goal”

3. What role has food played in my identity?

   Has food been comfort? Culture? Creativity? Family? Control? Reward? Rebellion? Safety? Celebration? A hobby? A stress buster?

4. If I could rebuild my food voice - what would it say? Who am i? What kind of choices do I make?

   1. I am ________ ( calmer, stronger, freer, more honest, more disciplined, more playful, more connected, more seen?)

   2. When my body is nourished it looks like _______________

   3. When I collaborate with my body (instead of trying to manage it like a problem) it feels like ________________

5. What am I afraid of losing?

   Am I afraid I will lose joy? Culture? connection? spontaneity? My favorite rituals? My love language?

6. What do I want to preserve?

   Maybe I still want beauty. Flavor. Culture. Celebration. Cooking. Hosting. Trying new restaurants. Family recipes. Pleasure.

So before you begin, pause.

Write it down.

Maybe the goal is not to care less about food.

Maybe the goal is to relate to food with more freedom.

And as always I would love for you to write back to me with your thoughts! Have you thought about this/ grappled with any of these changes? What strategies did you use?

Leave a comment

This smoothie is designed to be 8 to 10 ounces / 250 to 300 ml, making it a practical size for anyone navigating a suppressed appetite. The recipe below is written for an 8 ounce serving, but you can thin it slightly if needed to keep the texture smooth and easy to drink.

This is my Choconana: a creamy, chocolate-banana, high-protein smoothie that delivers 42 grams of protein in just 10 ounces.

Notes:

• If you want your smoothie to be thinner, add 1/4 cup of water

• Add your liquids to your blender first and then the dates, and then everything else

• If you find dairy causes bloating (common on GLP-1s), you can switch it with an unflavored pea protein

• If you have a hard time finding Cocoa Nibs, you can replace it cocoa powder

• If you are trying to prep the smoothie ahead of time, skip the whey protein in the blender and mix it in right before drinking

These are the approximate nutrition facts - your exact one might differ based on the brands you use!

Calories 550 kcal | Protein 42 g | Carbohydrates 65 g | Fiber 9 g | Total Sugar 35 g | Added Sugar 3 g | Fat14 g |Saturated Fat4 g

Did you try this high-protein chocolate peanut butter smoothie? Leave a comment below with your rating, your favorite ingredient swap, or what smoothie flavor you want me to make next.

That’s how this specific Chia Seed Jam was born. I’ve tweaked the classic recipe to include ginger and lemon to soothe the gut while packing in the fiber. Because the chia seeds soak directly in the berry juice, they become pre-hydrated, creating a moisture-rich condiment that keeps things moving smoothly. It’s the perfect, high-efficiency addition to your Greek yogurt or overnight oats - steady energy, no sugar crash, and a much happier digestive system

Ingredient Breakdown

This section is for of you are into nerding out about the ingredient and why they are there - trust me, I REALLY LOVE READING INGREDIENT LABLES.

Mixed Frozen Berries:

Easy, available year round, cheap, accessible. These are your fiber foundation. Berries are naturally low-glycemic and packed with antioxidants. They have a fresh, clean scent that isn't overwhelming to a sensitive nose. Their bright flavor also leaves the pallet feeling cleaned rather than coated - which is great in this application.

You can also substitute this for any particular berry like strawberry or blueberry but the mixed berry one has such a balanced flavor - I really prefer it over the others.

Chia Seeds:

These seeds provide soluble fiber, which creates a slippery gel that hydrates your stool and helps it glide through a slow-moving gut. They also provide the healthy Omega-3 fats and protein needed to keep you full and satisfied. They are also efficient in getting you the nutrients - making them a super star!

Ginger powder:

Ginger is well known to help with nausea and digestive discomfort. I choose dry ginger powder here because of several reasons:

1. Fresh ginger can have a very sharp, “hot” bite that might trigger heartburn or acid reflux (another common GLP-1 side effect). Ginger powder provides a warmer, more muted heat that is generally more soothing to the esophageal lining while still providing the medicinal benefits for the stomach.

2. When ginger is dried and ground into powder, the chemical structure changes. Some of the gingerols (the active compounds in fresh ginger) are converted into shogaols. Shogaols are actually more potent and have a stronger anti-inflammatory and anti-nausea effect than gingerols.

By using the powder, you are getting a more concentrated dose of these nausea-fighting compounds in a very small amount of jam.

Lemon Juice:

Lemons are well known to help fight nausea. For a GLP-1 user, the brightness of the lemon cuts through the sweetness of the berries, making the jam much more palatable on days when your appetite is low

The citric acid in lemon juice acts as a gentle digestive aid, helping to "wake up" your system and assist in the breakdown of the berries and chia seeds. It helps mitigate that "heavy" feeling after eating.

Plus - The high ascorbic acid (Vitamin C) in lemon juice acts as a natural preservative, slowing down the oxidation of the berries and keeping the color vibrant and the flavor fresh for the full week in your fridge.

Without further ado - here is the recipe:

Easy Chia Seed Jam

Notes:

• Use 2 tablespoons chia seeds for a looser jam and 3 tablespoons for a thicker jam.

• The jam will continue to thicken as it chills.

• Store refrigerated for up to 1 week.

• You can you fresh berries, they will cook faster so take them off the heat approx 5 min earlier

• You can leave out the maple syrup if you want! Or replace with honey, monk fruit, allulose or any other sweetener of choice if needed

Serving Suggestions:

Add 2 tablespoons to:

• Your toast

• Sweet potatoes

• Greek yogurt

• Overnight oats

Between 2022 and 2025, reports of anorexia, bulimia, and ARFID (Restrictive Food Intake Disorder) associated with these therapies jumped by 220%.

To avoid falling into these categories, we have to talk about proactive nutrition. I keep reading that, smoothies are the “Secret Weapon” because they are easy to digest, temperature-regulated to fight nausea, and highly efficient. But there is a catch: with portion sizes dropping by 40%, can you actually fit a “meal’s worth” of nutrition into a tiny 10oz glass?

I read through 35 smoothie recipes positioned as “GLP-1 Friendly” and you know what all of them had in common? They were 16 oz smoothie recipes! This is a HUGE portion size! The whole point is that we have to fit in 30g of protein into the smallest size possible!

The “Magic Number” for Your Metabolism

If you ever plan on transitioning off GLP-1 medications, protecting your muscle is the single most important thing you can do. Muscle is your body’s engine; the more you preserve, the higher your metabolic rate stays.

To keep that engine running, you need to flip the “anabolic switch” known as Muscle Protein Synthesis (MPS).

• The 30g Rule: Research suggests you need 25–30 grams of high-quality protein in a single sitting to trigger this switch.

• The Snack Pitfall: If you only eat 10g or 15g at a time, you might stop the hunger, but you aren’t protecting the muscle. You see the scale go down, but you’re losing the very tissue that keeps you functional.

My Protein Smoothie Experiment

As a food scientist, I wanted to see if I could “hack” the math. Could I formulate a 10oz (300ml) smoothie that hits the 30g gold standard using only real, whole-food ingredients—no processed powders?

The result? I hit the wall where food science meets real life.

To hit 30g of protein in only 300ml using just milk and yogurt, you end up with a glass of flavorless sludge. Whole-food protein sources are 80–90% water. To get the protein, you have to consume all that “water weight,” which crowds out the “soul” of the smoothie—the strawberries, the banana, and the brightness.

It stops being a treat and starts being a clinical experiment. And let’s be honest: if it’s “yuck,” you won’t stay consistent.

The Pivot: 2 Ways to Make it Work

Since I’m not willing to resort to things like raw egg whites (I try not to yuck anyone’s yum, but... really?), we have to adjust our levers:

• Option A: The Concentrated Route. Use a high-quality protein powder. It is the only way to hit 30g of protein in a tiny 10oz volume while keeping it drinkable and delicious.

• Option B: The “Two-Pass” Approach. Aim for 15–20g in a delicious 10oz smoothie. Then, grab the remaining 10g from a small side-breakfast: like a hard-boiled egg or a few slices of turkey.

My New Smoothie Formula

• The Protein Powder is the Foundation: It handles the heavy lifting of hitting that 30g threshold immediately, without taking up all the physical space in the blender.

• The Whole Foods are the Architects: This is where we add the soul. By using a powder base, we leave plenty of room for the healthy fats, the fibers, the frozen fruit and the flavors that make the smoothie actually taste like a treat from a beach shack rather than a prescription from a pharmacy.

Build Your Perfect Blend

Being that smoothies are my specialty, I’ve done the heavy lifting for you. I’ve spent years formulating beverages, but these were a unique challenge.

I compiled an ebook with 10 GLP-1 friendly smoothie recipes that hit that 30g threshold (in 10oz) while actually tasting like something you’ll look forward to every morning. In these recipes, I used as many natural sources of protein as possible and strategically filled in the gaps with protein powders to ensure you hit your goals without needed to gulp down a huge portion of sludge.

Before we can address common issues like nausea, constipation and bloating, it helps to understand the ways GLP-1 alters your digestive system:

1. Gastric Emptying: The Slow-Motion Effect

GLP-1 medications mimic a natural hormone that tells your stomach to slow down. In a typical state, the body’s natural GLP-1s are released during a meal and cleared out of your system within 1.5 to 5 minutes. This means that the Digestion only slows temporarily.

With GLP-1 agonists, like ozempic, wegovy, zepbound, and mounjaro, that signal is transformed into a “marathon runner,” staying active in your system for about 7 days. This puts gastric emptying into a prolonged slow-motion state. While this supports appetite control, it also means food sits in the stomach significantly longer, often leading to:

• Early satiety: Feeling uncomfortably full after only a few bites.

• Nausea: Caused by prolonged stomach distension (stretching or expansion due to food inside)

• Acid reflux: Increased upward pressure as stomach contents linger.

2. Reduced Intestinal Motility

The effect doesn’t stop at the stomach. GLP-1 receptors are distributed throughout the intestines, where their activation reduces peristalsis - the wave-like muscle contractions that move waste forward.

As movement slows, transit time through the colon increases. This gives the body more time to reabsorb water from waste, which directly contributes to the most common digestive complaints:

• Constipation: Stool becomes harder and more difficult to pass.

• Bloating: Slower movement allows for increased fermentation and gas production.

• Microbiome shifts: Prolonged transit can alter the delicate balance of gut bacteria.

The 6 Types of Fiber

In simple terms, your entire digestive system is operating at a slower pace—by design. Recognizing that your gut “movement” has been intentionally reduced is the first step toward managing it. The goal isn’t to override this effect, but to support it strategically with specific types of fiber that help restore flow and improve consistency without interfering with the medication’s benefits.

When you’re dealing with the “GLP-1 Gut,” the old advice of “just eat more fiber” can actually backfire. Because your digestion is moving in slow motion, dumping a large amount of the wrong kind of fiber into your system is like adding a traffic jam on top of a road closure—it often leads to more gas, more pressure, and more discomfort.

To fix the specific side effects of GLP-1 medications, you have to move away from the idea of fiber as a single food group. Instead, think of fiber as a set of functional tools. Each type of fiber has a different molecular structure, and therefore, a different job to do in your digestive tract.

1. Soluble Viscous Fiber: The “Slowing + Softening” Agent

These fibers absorb water to create a thick, gel-like substance in the gut.

• Best for: Hard stools and maximizing appetite control.

• Examples: Oats, chia seeds, and ground flaxseeds.

• The Benefit: By holding onto moisture, these fibers prevent stool from becoming “pebbly” or dry during slow transit. They also work in tandem with your medication to further stabilize blood sugar.

2. Insoluble Fiber: The “Movement” Specialist

Often called “roughage,” this fiber doesn’t dissolve in water and remains relatively intact as it moves through your system.

• Best for: Chronic constipation and sluggish digestion.

• Examples: Wheat bran, hearty vegetables (like cauliflower or dark greens), and whole grains.

• The Benefit: It acts like a “broom,” adding physical bulk to the stool and stimulating the intestinal walls to encourage those slow-moving muscle contractions.

3. Prebiotic / Fermentable Fiber: The “Microbiome” Fuel

These fibers are specifically designed to be broken down by the beneficial bacteria in your gut.

• Caution: Can worsen bloating if introduced too quickly or overdone.

• Examples: Inulin (found in chicory root, onions, and garlic) and certain resistant starches.

• The Benefit: They produce short-chain fatty acids (SCFAs), which are essential for gut lining health and systemic inflammation.

4. Low-Fermentable Fiber: The “Bloat-Free” Regularity

For many on GLP-1s, high-fermentable fibers cause painful gas because they sit in the gut too long. These fibers offer the benefit of regularity without the gas production.

• Best for: Users experiencing intense bloating or gas.

• Examples: Psyllium husk and Partially Hydrolyzed Guar Gum (PHGG).

• The Benefit: They improve stool consistency and regularity with minimal bacterial fermentation, making them much gentler on a sensitive “GLP-1 gut.”

5. Resistant Starch: The “Middle Ground”

Resistant starch behaves like a hybrid between insoluble and prebiotic fiber. It resists digestion in the small intestine and ferments slowly in the large intestine.

• Best for: Supporting the gut lining and insulin sensitivity.

• Examples: Green bananas, or potatoes and rice that have been cooked and then cooled.

• The Benefit: It provides a mild prebiotic effect without the “flash fermentation” that leads to sudden bloating, making it a stable addition to your diet.

6. Functional / Supplemental Fiber: The “Convenience” Factor

When appetite suppression is high, you may not be eating enough volume to get your fiber from whole foods alone.

• Use Case: When food intake is low but digestive support is still required.

• Examples: Isolated psyllium husk powder, inulin powders, or fiber-fortified functional foods.

• The Benefit: These allow for precise, dose-controlled fiber intake that doesn’t require consuming large, heavy meals when you aren’t feeling hungry.

GLP-1 medications slow digestion, which can lead to constipation, bloating, and discomfort. This guide explains why it happens and how to fix it—without working against the medication.

Instead of generic advice, you’ll learn how to use different types of fiber strategically. Each type has a specific role, and choosing the right one can restore digestion, improve comfort, and keep things moving consistently.

Paid subscribers can get my whole system on how to best use soluble fibers here:

Read more

For decades, weight loss was a game of volume: eat less, move more, and find ways to fight hunger. For those on GLP1s receptor agonists - like Ozempic, Wegovy, and Mounjaro - the era of big salads for every meal is over. These new drugs have rewritten the rules of weight loss.

The fight isn’t against hunger anymore - hunger signal has been shut off.

It is no longer behavioral; it is biochemical:

Traditionally, weight loss was treated as a series of choices (choosing a salad over a burger). Now, the choice is made for you at a molecular level. The medication mimics hormones that tell your brain and gut what to do, taking the “decision-making” out of your hands.

GLP1s do multiple things in your body at once:

Reshaping appetite through the brain: They work by attaching themselves to changing the brain’s reward system, quieting the “food noise” - the intrusive, constant thoughts about eating - so that food no longer feels like a dopamine-driven obsession.

Slowing digestion: This is the mechanical shift. By slowing down “gastric emptying,” the medication keeps food in your stomach longer. You aren’t just deciding to eat less; you physically cannot fit more in because the “exit door” of the stomach is moving at a fraction of its normal speed.

Recalibrating metabolism: Beyond just eating less, these tools change how your body handles blood sugar and insulin. It’s a systemic “reset” that shifts the body from a state of fat storage to a state where it can actually access and burn stored energy more efficiently.

You still need adequate protein to preserve muscle, sufficient micronutrients to support metabolic function, and enough essential fats to maintain hormonal health. None of that adjusts just because your appetite disappeared.

The GLP-1 Paradox: Less Input, Same Requirement

GLP-1 medications create a clear contradiction: they sharply reduce how much you eat, but they do not reduce what your body requires.

Your body still runs on fixed biological needs. Your heart still needs electrolytes to function, your immune system still relies on nutrients like zinc and vitamin C, and your muscles and hormones still depend on a consistent supply of essential amino acids and healthy fats.

The Lost Signal: Why We Need “Mechanical Feeding”

We treat hunger as a nuisance, but biologically, it is a vital dashboard signal - a notification system for fuel, repair, and chemical balance.

The GLP-1 paradox is that it turns this warning light off. While the medication removes the friction of hunger, it does not remove the underlying biological needs.

You no longer feel hungry, but your cells still need the same resources as before. Because you can no longer rely on internal cues to tell you when or what to eat, you must replace instinct with strategy.

Thriving on a GLP-1 requires a shift from eating by "feeling" to eating by function. You must practice "mechanical feeding": delivering exactly what your biology dictates, on schedule, regardless of what your brain is (or isn't) asking for. Your appetite has changed, but your body’s requirements remain non-negotiable.

Nutritional Logistics 101

Think of your daily nutritional requirements as essential “cargo” - the protein, vitamins, and minerals your cells need every 24 hours.

• Before GLP-1s: You had a large delivery truck (a 2,000+ calorie capacity) to bring in nutrients. You could fit in all the essentials (proteins, fats, carbs, minerals, vitamins and micronutrients) and also afford to pack filler nutrients - refined carbs and sugars - because there was plenty of extra space.

• On GLP-1s: Your vehicle has been swapped for a compact car. Your capacity has plummeted to perhaps 1,200 calories, but the cargo list hasn’t changed.

If you fill this smaller space with the same percentage of filler as before, you will physically run out of room before the essentials are loaded.

On these medications, filler is no longer a harmless extra. Every calorie spent on low-density food is a missed opportunity to provide the chemistry your body needs, leading to a systemic “debt” that manifests as hair loss, muscle wasting, and chronic fatigue.

To prevent that, we are needed to find ways to provide all the nutrients your body needs in the smallest amount of volume.

From Volume to Value: The New Rules of Eating on GLP-1s

The “Density Over Volume” Cheat Sheet

If GLP-1s reduce how much you eat, the real question becomes: how do you make less food do more?

Success on these medications is no longer about how little you can eat. It’s about how effectively you can meet your body’s requirements within a much smaller intake window.

The goal is not just to lose weight. It’s to maintain function, preserve muscle, and support long-term metabolic health while the medication does its job.

Because on a GLP-1, the outcome isn’t determined by the drug alone—it’s determined by what you do with the space it creates.

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Hi, I’m Taal - a food scientist and educator, and I’ve spent my career at the intersection of how food is formulated and how it’s experienced.

Most of my days are spent thinking about the technical functionality of ingredients -how fiber behaves in a formulation, how protein stays stable, and how we can use clean label principles to create and preserve nutritious food.

I’ve seen how much confusion exists in the GLP-1 space. As these medications shift the biological rules of hunger and satiety almost overnight, I realized that many people are being handed a powerful tool without the technical guidance needed to use it well.

1. Beyond the “Miracle Drug” Narrative

GLP-1s are a tool, not a plan. They create the space in your mind to rebuild your relationship with both yourself and with food. But this means you also have to decide what you want that new relationship to be. Without knowing what you want, it’s easy to under-eat, lose muscle, and drift away from the fundamentals of health.

As a food scientist, I see this as a rare window of opportunity to rebuild your relationship with eating without the constant resistance of cravings. My intention with this newsletter is to help you protect your energy and intentionally build healthy habits, so you can feel as good as you look.

2. You Got the Prescription - Now What?

Right now, thousands of people are being handed a prescription, but they aren’t being handed a plan on what to do once everything changes because of the medication.

A doctor can manage your dosage, but they aren’t in the kitchen with you when you’re facing a total lack of appetite or sudden nausea. They aren’t there to help you figure out how to hit your protein goals when the thought of a full meal feels impossible.

Access to the medication is only half the battle. Without a roadmap for how to nourish a body that has fundamentally changed its signaling, it is easy to feel lost. I’m here to bridge that gap - providing the food science and the practical systems you need to turn a prescription into a successful, long-term transformation.

3. The Roadmap

You are starting out at the lowest dose, so the side effects are minimal. You can use this as an opportunity to build your foundation.

• Know your “Why” - Define what success looks like to you. This is way more than just losing weight -

• Plan ahead - what is your plan for when you hit your goals? Do you want to be on it for the rest of your life? Do you want to stop and try to maintain naturally? You should be able to discuss this with your prescribing doctor so they are aware of your long term goals/plans and can help you accordingly.

• Learn to advocate for yourself - You deserve to be heard. You are starting on a new journey and you know your body better than anyone else and you know what is normal for you. Learn to advocate for yourself with professionals - and how to best organize your information to make those conversations easy.

• Focus on eating all your nutrients so your body is supported through the journey. You have less desire to eat, so make sure you are getting your nutrients in. High density nutrition.

• Focus on building a routine around your gut health. We already know GLP-1s slow down nutrition, but there are things you can do/ natural ingredients you can incorporate into your diet to help your body ease into this new normal

• Figure out what foods work with/against your nausea, figure out what types of fibers work best for your digestive system, test and find recipes you can eat even when you have really low appetite.

• Build healthy habits - with higher doses of GLP ones, the desire to eat disappears, Leading people to under-eat and some times get dizzy or nauseous due to low blood sugar/ not enough electrolytes. Build habits like consistent meal times that you’re gonna use later as tools to fall back on.

If you want to learn more about how to do these, along with recipes, meal plans, and more subscribe here! I’ll be posting twice a week (Tuesdays and Thursdays) with research backed tips on navigating this exciting journey.

I’m looking forward to sharing this journey with you! Subscribe here to follow along.

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