NUTRITION!

So, I'm not a nutritionist here but there are some basic guidelines people talk about for being on semaglutide or tirzepatide. Fun tools below too.

Here is my personal philosophy:

My goal is to feel reconnected with my body and my satiety cues. To not finish my plate just because I was served a portion size. To honor my body's signals above all else. I feel that is the key to long-term success for myself. It's healing. I don't count calories or macros, and I weight myself once or twice a week.

Lot of people also enjoy tracking or find that they want to take the opportunity while their metabolism "resets", to reset their mindset around food and their long-term relationship with it.

Key Point: The majority of insurance plans DO cover nutritionist and dietitian counseling services whether you are on a GLP-1 or not. Fantastic option to pair with your GLP-1 journey.

PROTEIN

Experts agree protein is key!

To retain muscle during your weight loss journey, protein is your friend. The discussion around protein is to aim for 20-30g protein per meal.

Helpful Calculators

Protein

BMI

Ideal Weight - This one is cool. There are several theories around ideal weight. This provides a side-by-side comparison of 5 of them

Macro #1 Macro #2 Menopause Macro

TDEE (Total Daily Energy Expenditure)

LoseIt! Calorie and nutrition tracker.

Happy Scale Track your weight with a focus on overall trend rather than the pingpong up and down daily.

Me Three Sixty 3D Body composition scanning using your smartphone. Compare scans to track changes.

Fitbod Builds ultra-personalized workouts using AI. You tell the app your equipment and time available.

Gadgets

Renpho Scale Everyone talks about this scale. It's cheap ($21.99 Amazon) and measures fat and body composition. For those times where the scale is not budging, you may find some of the other numbers are on the move. You can even purchase with HSA/FSA.

Travel Cooler There are many travel cooler packs for medication available. This one has a digital temperature gauge and is TSA approved.

Printable Protein One-Page Guide from HealthBeet.org

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