GLP-1 Tips

  • GLP-1 Tips

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    So, you’re thinking of starting a GLP-1 medication — or maybe you’ve just taken your first dose and your brain is already screaming, “Wait, should I be doing something else?” First things first: take a deep breath — you’re not behind, and you’re not alone. Whether you’re on Wegovy, Ozempic, Zepbound, Mounjaro, or just doing a deep-dive into what they even are, this guide will walk you through the essential info you need before you go any further. This is your complete Beginner’s Guide to GLP-1 Medications — so you can feel confident, informed, and ready to get real results (without the all-or-nothing nonsense).

    Table of Contents

    What Are GLP-1 Medications, Really?

    GLP-1s might sound like a mouthful, but at their core, they’re a group of medications that mimic a natural hormone in your body to help regulate blood sugar, slow digestion, and reduce appetite. The result? Less food noise, fewer cravings, and a whole lot more control over your eating.

    But how do they actually work? What’s the difference between GLP-1 and GIP? And how does that even translate to fat loss?

    Read: GLP-1 Medications 101: What They Are and How They Work

    You’ll learn:

    • How GLP-1 medications support fat loss and appetite control
    • The science behind semaglutide and tirzepatide

    Not Sure If You Qualify?

    Wondering if you’re eligible for GLP-1s? This post breaks it all down — whether you’re in the UK or US — and gives you next steps if you don’t currently meet the criteria.

    Read: How to Qualify for GLP-1s

    You’ll learn:

    • Who qualifies for GLP-1 medications and how to apply
    • How access works in the UK vs the US
    • What to do if you don’t qualify (yet)

    Wegovy, Zepbound or Mounjaro — What’s the Difference?

    Can’t decide which med is right for you? This one lays it all out — from how each works, to side effects, to access in the UK and US — so you can make the choice that actually suits you.

    Read: Wegovy vs Zepbound vs Mounjaro

    You’ll learn:

    • The difference between semaglutide and tirzepatide
    • How each medication compares for weight loss, cost, and side effects
    • Which might work best for your lifestyle and goals

    What the First 30 Days Actually Feel Like

    Your first few weeks can be exciting, confusing, and sometimes uncomfortable. This post breaks down what to expect week by week — from side effects to energy dips to those “I’m full after three bites” moments.

    Read: First 30 Days on GLP-1s: Timeline & Expectations

    You’ll learn:

    • What to expect during weeks 1–4 on GLP-1s
    • How to manage food aversions and low appetite
    • When “food noise” starts to quiet down for most people

    Titration: What It Is, and Why It Matters

    This is the part no one talks about — how dose increases work, and why your side effects might change every few weeks. It’s not just you. Your body is adjusting, and this post helps you do it with confidence.

    Read: Titration 101: How Dose Adjustments Work

    You’ll learn:

    • What titration is and why it’s done slowly
    • How to prep for each dose increase
    • What to eat to reduce nausea, bloat, and burping

    📌 Pin this for later! ⬇

    The Ultimate Beginner’s Guide to GLP-1 Medications: What to Know When You Start

    Mistakes That Sabotage Your Results (and How to Avoid Them)

    There are a few mistakes that almost everyone makes in the beginning — like not eating enough protein, skipping meals, or expecting the meds to do 100% of the work. Spoiler: they won’t.

    The good news? These are all fixable.

    Read: 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)

    You’ll learn:

    • How to stop weight loss plateaus before they start
    • The nutrition mistakes that can make side effects worse
    • Why mindset and habit-building still matter (a lot)

    Your GLP-1 Starter Pack: Tools to Make the Journey Easier

    You don’t need to spend hundreds, but the right tools can make a huge difference — think: protein-rich meal prep, bloat-busting teas, anti-nausea tricks, and small daily habits that keep you consistent.

    Read: 13 GLP-1 Must-Haves to Make Fat Loss Easier (and Faster!)

    You’ll learn:

    • The must-have products that make side effects easier to manage
    • My favourite no-fuss GLP-1 meal planning tools
    • The one supplement I swear by for gut support

    Supplements That Actually Help (and Which Ones to Skip)

    Feeling tired? Struggling with muscle retention? GLP-1s lower appetite — and that can make it tough to get all the nutrients your body needs. This guide walks you through what’s worth adding in, and what’s probably just hype.

    Read: The Best GLP-1 Supplements for Energy, Muscle & Health

    You’ll learn:

    • The most effective supplements for energy, digestion, and sleep
    • How to support muscle retention with nutrition
    • My go-to stack for staying energised (even on low appetite days)

    Want Better Results? Focus on These 5 Things

    The medication helps — but it’s the habits you build alongside it that really shape your results long-term. This post breaks down five simple but powerful strategies that will set you up for fat loss success.

    Read: How to Get the Best Results on GLP-1 Medications: Tips for Success

    You’ll learn:

    • The most effective habits to complement GLP-1 medications
    • How to build a high-protein, nutrient-dense diet
    • The role of exercise and how to avoid muscle loss

    Final Thoughts: Start Strong and Stay Empowered

    GLP-1s can be life-changing — but they’re not magic. They’re a tool. And like any tool, how you use it matters more than what brand it is.

    You don’t need to be perfect. You don’t need to earn your success. You just need to start with the right knowledge and build from there.

    Start here → Grab My Free GLP-1 Kickstart Bundle – Inside you’ll get meal planning ideas, habit-building tips, mindset support, and more.

    You’re doing the hard part. And you’re doing it brilliantly.

    Let’s make it sustainable, powerful, and yours.

    📌 Pin this for later! ⬇

    The Ultimate Beginner’s Guide to GLP-1 Medications

  • GLP-1 Tips

    Wegovy vs Zepbound vs Mounjaro: What’s the Difference (and Which One Is Right for You?)

    So, you’re ready to start your GLP-1 journey — or you’ve been on one med and wondering, “Am I missing out on something better?” Enter: the comparison chaos. Wegovy, Zepbound, Mounjaro — they all sound like villain names from the Avengers, but they’re actually powerful tools helping thousands of people finally feel in control of their hunger, their weight, and their health.

    But what’s the difference between them? Does one work faster? Are the side effects worse on one? And most importantly — which one should you be on?

    Let’s break it down in plain English!

    Table of Contents

    Wegovy: The OG Weight Loss Game-Changer

    What it is:

    • Brand name for semaglutide
    • Originally developed for type 2 diabetes (as Ozempic), then repurposed for weight loss
    • Taken once weekly via injection

    Pros:

    • Well-researched and widely used
    • Proven to help with significant weight loss (up to 15% body weight in studies)
    • Often first choice in the UK and through NHS Tier 3 services
    • Known for its effect on appetite suppression and food noise reduction

    Considerations:

    • Common side effects: nausea, constipation, fatigue, and that lovely burping thing
    • Weight loss can plateau over time if habits don’t come along for the ride
    • Some people struggle with appetite loss so extreme, they forget to eat (which, FYI, isn’t the goal)

    Mounjaro: The Muscle-Friendly Metabolism Booster

    What it is:

    • Brand name for tirzepatide
    • Originally developed for type 2 diabetes (and still used for that)
    • Works on two hormones: GLP-1 and GIP — fancy, right?

    Pros:

    • Double hormone = potential stronger appetite control and better blood sugar regulation
    • Early studies suggest more fat loss and better muscle retention than semaglutide
    • Some people feel fewer side effects compared to Wegovy

    Considerations:

    • Not officially approved for weight loss in the UK (yet), though used off-label
    • May not be accessible through NHS services — mostly private clinics
    • Higher doses can hit harder, so titration is key (see: your burping, tired, slightly moody week 3)

    📌 Pin this for later! ⬇

    ZEPBOUND

    Zepbound: The New Kid on the Fat-Loss Block

    What it is:

    • Brand name for tirzepatide officially approved for weight loss
    • Basically Mounjaro, but marketed specifically for fat loss rather than diabetes
    • Same active ingredient, different intention (and potentially, different insurance coverage if you’re in the US)

    Pros:

    • Approved for chronic weight management, not just diabetes
    • Strong appetite suppression and real reductions in food noise
    • Likely to become the go-to for people wanting to start with tirzepatide without a diabetes diagnosis

    Considerations:

    • Newer, so fewer long-term weight loss data sets than Wegovy
    • Like Mounjaro, it may come with a hefty price tag if you’re paying out of pocket
    • Some people feel more side effects during dose increases — nausea, tiredness, bloating

    So, Which One Is Right for You?

    Let’s make it easy.

    AboutWegovy (Semaglutide)Mounjaro (Tirzepatide)Zepbound (Tirzepatide)
    Best forNHS access, first-timers, strong appetite suppressionMuscle retention, PCOS, insulin resistance, private careNew starters wanting a weight-loss–focused tirzepatide
    Side effectsMild to moderate nausea, fatigue, constipationCan be gentler for some, but depends on doseSimilar to Mounjaro, may be more intense at higher doses
    Access in UKNHS + privatePrivate clinics only (off-label for weight loss)Not currently available in UK
    Access in USPrescription with insurance (often needs pre-auth); self-pay availablePrescription with or without insurance (for diabetes); often used off-label for weight lossPrescription approved for weight loss; available with insurance or self-pay
    EffectivenessUp to 15% body weight lossUp to 20% in some studiesSame as Mounjaro — potential for higher fat loss, less muscle loss
    Cost (Private)UK: £150–£250/month
    US: $1,000–$1,300/month (full price); may be lower with insurance or savings card    		UK: £200–£300+/month (private)
    US: $1,000–$1,300/month; some discounts with insurance or coupons    		UK: Not yet available
    US: $1,000–$1,300/month; covered by some insurers for weight loss

    Bottom Line: They’re All Tools — Not Magic

    Here’s the truth: Wegovy, Zepbound or Mounjaro? None of these meds are a cheat code.

    But they are powerful tools to help you:

    • Regulate hunger
    • Reduce emotional eating
    • Break out of binge–restrict cycles
    • Stay consistent with a high-protein GLP-1 meal plan
    • Feel stronger, healthier, and more in control

    The difference between Wegovy, Zepbound or Mounjaro will come down to:

    • How your body responds
    • What’s accessible to you (hello, budget and location)
    • And how well you support it with things like meal planning, movement, and mindset

    Next Steps:

    Still not sure which one is right for you?

    Whatever med you’re on — or thinking about — you’re not behind, you’re not broken, and you’re definitely not alone.

    📌 Pin this for later! ⬇

    ZEPBOUND

  • GLP-1 Tips

    Your First 30 Days on GLP-1s: Timeline, Expectations & What No One Tells You

    Alright — you’ve finally started your GLP-1 journey. Maybe you’re on Wegovy, Zepbound, Ozempic, or Mounjaro. Maybe you’re still staring at your first pen thinking, “Do I stab myself now or…?” Deep breath. Let’s talk about what the first 30 days on GLP-1s really look like.

    The wins, the weird bits, the side effects, and what you can do to feel strong and in control while your body adjusts.

    Because this first month? It’s a little wild — but you’ve got this.

    Table of Contents

    Week 1: The Great Unknown

    What to expect:

    • You take your first dose. Congratulations!
    • Some people feel nausea, burping, fullness, or even mild dizziness
    • Others feel… nothing. That’s normal too
    • Your appetite might drop slightly — or not at all (yet)

    Important: The first dose is super low — it’s not meant to make big changes yet. It’s your body’s “meet and greet” with the med.

    What to eat:

    • Small, protein-packed meals work best (think: high protein GLP-1 breakfasts like eggs, yoghurt, protein oats)
    • Avoid greasy, creamy, or super sugary foods — they’re common side effect triggers
    • Try a GLP-1 friendly meal plan for structure (I’ve got loads of Zepbound meal ideas and semaglutide recipes coming your way – sign up to my newsletter for updates!)

    Week 2: Appetite Drops… or Side Effects Say Hello

    What to expect:

    • Appetite might start noticeably dropping (cue: “Why am I full after three bites?” moment)
    • Nausea, burping, constipation, or low-key food aversions may pop up
    • You might feel oddly tired or lightheaded

    Truth bomb: Just because you’re not hungry doesn’t mean your body doesn’t need fuel. This is where protein, hydration, and smart meals become your besties.

    What to do:

    • Focus on GLP-1 meals that are gentle on your stomach: soups, smoothies, fibre-rich foods (Check out my GLP-1 Side-Effect Survival Kit here! – it has side-effect targeted smoothie recipes, and cheat sheets to guide you along!)
    • Add electrolytes to your water — especially if you’re feeling dizzy or depleted
    • Keep moving (even short walks). It helps digestion and your mindset

    Week 3: Fatigue, Fluctuations & Figuring Things Out

    What to expect:

    • This week can feel “meh” for some — like your body’s not quite sure what’s happening
    • Your hunger might come and go (yes, that’s normal)
    • Bloating and constipation can creep in (rude)
    • Or… you may feel amazing and light and on top of the world. Go you.

    Remember: This journey is not linear. Some days are fire, some are fog. Both are valid.

    What to eat:

    • Keep it simple: GLP-1 meal ideas like grilled salmon, roasted veg, protein shakes, or my fave: fakeaway-style chicken bowls
    • Try meal planning with the same ingredients to reduce stress (hello, batch cooking win)
    • Keep snacks light and protein-rich: boiled eggs, Greek yoghurt, edamame, protein bars

    📌 Pin this for later! ⬇

    first 30 days on glp-1s

    Week 4: Settling In & Seeing Subtle Shifts

    What to expect:

    • You may notice your clothes fitting differently
    • Cravings often reduce significantly — that constant background hum of “What’s in the fridge?”? It starts to fade
    • That thing we call “food noise” — the obsessive, intrusive thoughts about food all day long — often gets noticeably quieter around this time (though it varies person to person)
    • Your energy might feel more stable, and you may find you’re eating more intentionally rather than reactively

    Heads up: If food noise hasn’t fully gone yet — that’s okay. For many, it takes a few weeks of consistent dosing (especially with tirzepatide like Zepbound or Mounjaro) to see the full appetite-regulating effect. But even a bit of quiet? Feels life-changing.

    What to prioritise:

    • Continue with balanced GLP-1 meals — build a solid routine of what to eat on GLP-1s
    • Hydrate like it’s your job. Add fibre and magnesium to help things move along
    • Celebrate non-scale victories: clearer thinking, fewer cravings, feeling more in control

    Everyone’s Experience Is Different

    Some people lose 8lbs in the first 30 days on GLP-1s . Others don’t lose anything but feel better mentally, have more control over food, and build life-changing habits. Either way — you’re not behind. You’re exactly where you need to be.

    Pro Tips for Thriving in Your First 30 Days on GLP-1s

    • Don’t skip meals — even if you’re not hungry
    • Prioritise protein, fibre, and nutrient-dense foods
    • Sip electrolytes daily — not just when you feel rough
    • Track how you feel, not just what you weigh
    • Don’t compare your journey to anyone else’s — not your friend, not TikTok, not that one woman on Reddit who “lost 12lbs in 3 days”
    • Download my free GLP-1 Kickstart Bundle — it’ll help with meals, side effects, habits, and mindset!

    One Last Thing — Be Patient With Yourself

    This first month isn’t about perfection. It’s about listening to your body, learning what works, and building the foundation for long-term success.

    You’re not “just taking the easy way out.” You’re doing the work and giving your body the support it needs to finally feel good.

    Keep showing up. Keep fuelling your body. And trust — the best is yet to come.

    Next Steps:

    Still not sure which one is right for you?

    You’re doing the hard part. And trust me — you’re doing it brilliantly.

    📌 Pin this for later! ⬇

  • GLP-1 Tips

    How to Qualify for GLP-1 Medications

    OK, let’s cut through the confusion, because you’re not here to waste time — you’re here to get answers.

    You’ve seen the transformations, the GLP-1 before and after stories, and maybe you’ve wondered, “Could Mounjaro or Zepbound actually work for me?”

    Then comes the doubt spiral:

    “Am I big enough? Is it cheating? Have I tried hard enough?”
    And the worst one: “Do I even deserve this?”

    Let’s nip that in the bud — you absolutely deserve to feel good in your body, and if GLP-1 medications can help you do that while building healthy, long-term habits? Then yes, you’ve got every right to explore it.

    Let’s talk about exactly who qualifies for GLP-1 medications, what to do if you don’t, and how to support your journey with real food, real strategies, and zero shame — whether you’re on tirzepatide, semaglutide, or just getting started.

    Table of Contents

    What Even Are GLP-1s Again?

    GLP-1 meds mimic a natural hormone in your body that slows digestion, reduces appetite, balances blood sugar, and helps you feel full on less food.

    That’s why people on these meds are seeing real results — especially when they’re paired with things like a high protein GLP-1 meal plan, smarter movement, and better self-care habits.

    So, Who Can Actually Qualify for GLP-1 Medications?

    You likely qualify for GLP-1 medications if:

    • Your BMI is 30 or higher
    • OR your BMI is 27+ with a health condition like:
      • PCOS
      • Prediabetes
      • High blood pressure
      • Sleep apnoea
      • High cholesterol

    You’ve tried something already

    Whether it was calorie counting, clean eating, or every meal plan under the sun (shout out to Beachbody, Slimming World, and your “protein and veg” era) — you’ve given it a proper go.

    You’re ready to match the meds with better habits

    Think protein-packed GLP-1 meals, regular movement, and a sprinkle of self-compassion.

    GLP-1 Access in the UK

    NHS

    • You may qualify for Wegovy on the NHS through a Tier 3 weight management service
    • Criteria includes:
      • BMI over 35, or over 30 with a medical condition
      • Must be referred by your GP
      • Long waitlists — but totally free if approved

    Private Clinics

    If you don’t fancy the NHS queue or don’t meet their exact criteria, there are fab private options like:

    • Juniper
    • The Lowdown
    • Numan
    • Superdrug Online Doctor

    You’ll usually need:

    • Your BMI
    • A basic health questionnaire
    • Sometimes a video chat or blood test

    You’re looking at around £150–£300+ per month, depending on your dose and brand.

    GLP-1 Access in the US (From a UK Blogger Who Did Her Homework)

    Okay, full disclosure — I’m based in the UK, so I had to do some proper digging to make sure I got this right for my lovely readers across the pond. If you’re in the States and spot anything that’s changed, drop me a message — I’d love to keep this as accurate and helpful as possible!

    Now let’s talk about how you can actually get your hands on GLP-1s like Mounjaro, Zepbound, Wegovy or Ozempic in the US — because while it’s not always straightforward, you’ve got more options than you think.

    Insurance (AKA the golden ticket… sometimes)

    If you’ve got private insurance, you might be covered for:

    • Wegovy (for weight loss)
    • Ozempic (usually only if you’ve got type 2 diabetes)
    • Zepbound (tirzepatide, approved for weight loss)
    • Mounjaro (tirzepatide for diabetes — sometimes prescribed off-label for weight loss)

    To get approved, you’ll typically need:

    • A BMI over 30, or 27+ with a weight-related condition like high blood pressure, prediabetes, or PCOS
    • A prior authorisation from your doctor (basically, a fancy note explaining why you need it)
    • Documentation showing you’ve tried other weight loss methods already

    Real talk: Even if you tick all the boxes, insurers love to play hardball. Don’t give up — appeal it, resubmit it, chase it down. You’ve got this.

    Paying Out of Pocket (Brace Yourself)

    No insurance coverage? Then it’s DIY time — but it can be done.

    Full retail prices range from $900 to $1,300+ per month (I was shocked with these prices compared to the UK!), depending on the brand and dose.

    Some people are accessing compounded versions through specialised pharmacies at lower costs — but do your research, as quality and legality vary by state.

    📌 Pin this for later! ⬇

    how to qualify for glp-1 medications

    Busting the Biggest Myths About Who Qualifies

    Let’s knock these lies out cold:

    “You have to be diabetic.”
    Wrong. These meds are also approved for chronic weight management — no diabetes required.

    “You need to be really obese.”
    Nope. If your BMI is over 27 and you’ve got a health condition, you could be eligible.

    “It’s cheating.”
    Oh please. Building healthy habits with the help of a medication? That’s not cheating, that’s using every tool available like the boss you are. And even if it is cheating, who cares? It’s not a test!

    How to Talk to Your GP (Without Freaking Out)

    Walk in like the queen you are — you’ve got this.

    • Write down your weight journey
    • Share how weight has impacted your health or energy
    • Ask directly: “Could I be referred to Tier 3 weight management?”
    • And if that’s a no? Look at private options — they’re quicker, and often less scary than you think

    What If You Don’t Qualify for GLP-1 Medications?

    That’s okay. Honestly. You’re not stuck — you’re just getting started. And there’s so much you can do now to support your body, your energy, and your goals.

    You start by building the habits that work with your biology — not against it. The same habits that make GLP-1s more effective are the ones that helped me lose 80lbs without medication. Yep, that was me — huffing through couch-to-5K, figuring out what the heck protein actually is, and learning how to stop swinging between restriction and “sod it, pass the biscuits.”

    I shared the full story here: How I Lost 80lbs Without Hating My Life — and it’s packed with real-life tips you can actually stick to.

    Even without meds, balancing your blood sugar, reducing appetite naturally, and fuelling with high-protein meals will make a massive difference. It’s how I started, and it’s how you can too.

    So whether you’re prepping for future GLP-1 access or just want to feel more in control of your body right now — you’ve already got what it takes.

    A Gentle Word of Caution (Because You Matter More Than a Number)

    I need to say something — and I’m saying it with all the love and care in the world:

    Please, please don’t buy GLP-1 medications from dodgy websites, Facebook sellers, or unregulated sources.

    I get it. Truly, I do. When you’ve been struggling for years, when nothing seems to work, when you feel like your body’s fighting you at every turn… it’s tempting. The ads, the fake reviews, the “pharmacies” with next-day delivery — they make it all sound so easy.

    But your health is never worth the risk.

    These meds are powerful. They can affect your heart rate, your pancreas, your electrolyte levels, your mental health — and if it’s not regulated or legit, you have no clue what you’re putting into your body.

    You deserve proper care. You deserve someone monitoring your progress, helping you navigate side effects, and adjusting your dose safely. And most importantly — you deserve to feel safe and supported every step of the way.

    Losing weight is not worth risking your life. Full stop.

    If you feel stuck or like this is your “last resort,” please know this:

    You are already enough. Your worth is not measured in kilos or calories or clothing sizes. And this journey? It’s not just about shrinking your body — it’s about feeling strong, calm, energised, and in control again.

    There are safe, sustainable ways forward — whether that includes medication or not. You do not need to rush or panic. You are not behind.

    💛 And if you’re feeling lost right now, my inbox is always open.

    The Bottom Line

    If your BMI is 30+, or 27+ with certain health conditions, you could qualify for GLP-1 medications like Mounjaro, Zepbound, Wegovy, or Ozempic. Even if you don’t, there’s so much you can start doing today.

    You don’t need to punish yourself into progress.

    You need tools. Structure. Protein. Patience. And yes — sometimes a little help from science.

    You’re not “too much” for needing help. You’re too brilliant to keep struggling alone.

    Next Steps:

    Still not sure which one is right for you?

    • Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
    • Read: Wegovy vs Zepbound vs Mounjaro if you want help choosing the right medication based on cost, effectiveness, and access.
    • Or dive into the GLP-1 Nutrition Guide to start eating for results

    You’re doing the hard thing. You’re showing up. And trust me — you’ve got this.

    📌 Pin this for later! ⬇

    Qualify for GLP-1 Medications

  • GLP-1 Tips

    The Best GLP-1 Supplements for Energy, Muscle & Health

    glp-1 supplements

    On GLP-1s like Mounjaro, Zepbound, or semaglutide? You might be eating less (yay, appetite control!)—but that also means you could be missing out on key nutrients your body actually needs to stay strong, energised, and regular. Low energy, muscle loss, constipation, and dizzy spells? Yep—those could all be side effects of not fuelling your body properly on these meds. But don’t worry—we’re not here to suffer. We’re here to thrive. Let’s break down the essential GLP-1 supplements that can help you feel your best, even on your lowest-calorie days.

    Table of Contents

    Why GLP-1s Can Leave You Depleted (And What to Do About It)

    GLP-1 meds work by slowing down digestion, keeping you fuller for longer, and reducing hunger hormones. Brilliant for weight loss—but it also means:

    • You’re eating less volume (so fewer nutrients overall)
    • Digestion is slower, which can mess with absorption
    • Nausea or food aversions make it hard to eat a balanced diet
    • You might avoid higher-protein or fibrous foods that feel “heavy”

    The result? Gaps in your nutrition that can lead to fatigue, muscle loss, low electrolytes, constipation, brittle hair, or feeling like a zombie by 3pm.

    That’s where GLP-1 supplements come in—not as a magic fix, but as a practical way to fill those gaps and keep you feeling like the strong, glowing, confident legend you are.

    1. Protein Powder: Your Not-So-Secret Weapon

    Let’s get brutally honest for a sec: weight loss without enough protein = muscle loss. And that, my lovely, is not the goal.

    GLP-1s can help you drop weight fast—but if you’re not actively eating enough protein, your body won’t just burn fat. It’ll also start nicking muscle tissue. Yep. And losing muscle doesn’t just make you feel weaker or wobblier—it’s terrible for your long-term health.

    Muscle keeps your bones strong, your posture tall, your metabolism firing, and your energy levels up. It’s also a huge player in your Total Daily Energy Expenditure (TDEE)—aka how many calories your body naturally burns each day.

    Less muscle = lower TDEE = easier weight regain once the meds stop or slow down.

    So what’s the fix? Protein, protein, and more protein. Especially when you’re eating smaller meals and naturally leaning toward toast-for-dinner vibes. Protein helps you feel full, builds lean muscle, and makes fat loss sustainable—not sabotaging.

    Tip:

    Aim for at least 25–30g of protein per meal, and use shakes to fill in the gaps when food feels like a chore.

    Top ideas:

    • Whey isolate if you’re not dairy-sensitive (mixes like a dream)
    • A good vegan blend if you’re plant-powered
    • Unflavoured powder to sneak into oats, soups, or coffee (yes, really)

    My Picks:

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $38.65
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:30 am GMT
    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $54.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 12:43 pm GMT

    2. Collagen Peptides: For Skin, Joints, and a Bit of Sass

    Collagen isn’t just some bougie wellness buzzword—it’s the most abundant protein in your body. It holds everything together: your skin, joints, tendons, bones, gut lining… the lot.

    And here’s the kicker: as you lose weight—especially quickly with GLP-1s like Mounjaro or Zepbound—you’re more likely to notice changes in your skin elasticity, joint stiffness, and hair health. That “deflated balloon” feeling? Often a sign your collagen stores are taking a hit.

    Plus, if your overall protein intake is low (which is super common on semaglutide), your body won’t have enough of the building blocks it needs to keep collagen production steady. That can lead to:

    • Sagging or loose skin (especially around the tummy, face, arms)
    • Achy joints or creaky knees when you try to exercise
    • Brittle nails or hair that feels dry and lifeless

    Adding a scoop of collagen peptides daily can help support:

    • Stronger hair, nails, bones, and even gut lining
    • Skin firmness and elasticity (hello glow-up)
    • Joint comfort, especially during workouts

    Easy win: Pop a scoop into your morning brew or shake. No faff, no weird taste.

    My Pick:

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:31 am GMT

    📌 Pin this for later! ⬇

    GLP-1 SUPPLEMENTS

    3. Psyllium Husk Powder: Gut Health’s Unsung Hero

    Let’s be blunt. GLP-1s slow your digestion. So if you’re wondering why your toilet trips are few and far between, this is probably it. Psyllium husk is a natural fibre that keeps things moving without making you bloat like a balloon.

    Semaglutide tip: Start small (half a teaspoon) and work your way up. Mix it into water or your morning smoothie. No need to make it weird.

    My Pick:

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $9.59
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:33 am GMT

    4. Electrolytes: Because Water Alone Won’t Cut It

    Feeling tired? Headachy? Dizzy when you stand up? You might think it’s just the meds, but chances are you’re low on electrolytes. GLP-1s can absolutely mess with your salt balance, especially if you’re not eating much.

    This is your no-fuss fix. No, it doesn’t mean chugging salty soup all day.

    Look for:

    • Sodium, potassium, and magnesium
    • Low or no sugar
    • Tasty enough to keep you sipping

    My Pick:

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:27 am GMT

    Bonus Bits You Might Need

    Magnesium Glycinate

    Great for sleep, reducing stressy vibes, and avoiding those random muscle twitches. If you’re waking at 3am with racing thoughts, this one’s for you.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $24.99
    Buy Now
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:16 am GMT

    A Quality Multivitamin

    Look, if you’re barely eating or relying on 3 bites of cottage cheese a day (been there), a decent multi covers your bases. Especially B12, iron, and vitamin D.

    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    $9.28
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/31/2025 11:16 am GMT

    Build Your GLP-1 Supplements Stack

    Let’s get real. You deserve to feel GOOD on this journey – not just smaller. GLP-1 Supplements can help you go from sluggish and struggling to energised, strong and thriving.

    So grab your protein, stir in some collagen, sort your fibre, sip those electrolytes, and go be the glowing, thriving queen you are.

    Need more easy ideas for what To Eat on GLP-1s? Or want cheeky Semaglutide tips that actually work? Check out my entire series on GLP-1 Weight Loss!

    Next Steps:

    Still not sure which one is right for you?

    You’re doing brilliantly. Keep going.

  • GLP-1 Tips

    14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!

    fakeaway

    Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.

    Table of Contents

    GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

    First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

    But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

    The Most Common GLP-1 Side Effects

    If any of these sound familiar, you’re not alone:

    • Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
    • Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
    • Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
    • Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.

    Now, the key to avoiding the worst of these side effects? Eating the right foods.

    Foods That Can Make GLP-1 Side Effects Worse

    These are the usual suspects that can turn a nice meal into a nausea-fest:

    • Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
    • Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
    • Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
    • Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
    • Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.

    Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

    Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.

    • Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
    • Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
    • Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
    • Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
    • Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.

    If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

    📌 Pin this for later! ⬇

    FAKEAWAY

    Introducing: The GLP-1 Fakeaway Recipe Book

    I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

    Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

    What’s Inside?

    • All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
    • Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
    • Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
    • Ridiculously easy recipes – because who has time for faff?

    What’s on the menu?

    High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

    Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

    High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

    Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

    High-Protein Low-Carb Pizza – Because life without pizza is just sad.

    High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

    Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

    Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

    Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

    High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

    High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

    Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

    BONUS: Two Dessert Fakeaways!

    High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

    High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

    Why You Need This Fakeaway Recipe Book

    Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:

    • Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
    • High-protein meals to keep you full – Say goodbye to cravings and low energy.
    • Quick, no-fuss recipes – Because who has time for complicated cooking?
    • Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Get Your Free Copy Now!

    Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

    Download Here

    PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

    Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

    📌 Pin this for later! ⬇

  • GLP-1 Tips

    13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)

    glp-1 must-haves

    We all know these meds are absolute game-changers for weight loss—helping to curb cravings, balance blood sugar, and make portion control a breeze. But let’s be real… it’s not all smooth sailing. Between side effects, meal planning struggles, and keeping your muscle while shedding fat, you’ve got enough on your plate. And that’s where this handy little product round-up comes in! These GLP-1 must-haves will help you stay on track, eat well, stay hydrated, and keep moving—without faffing about or feeling like you’re in diet prison.

    Let’s get stuck in!

    Table of Contents

    Daily Essentials (Because GLP-1 Life is a Whole Vibe)

    These are the non-negotiables, the things that’ll make your daily routine smoother while on Zepbound, Mounjaro, or Wegovy.

    1. Hydration Tracker Water Bottle

    You’ve heard it a million times—drink your water!

    But on GLP-1 meds, dehydration can sneak up faster than my toddler left alone with a permanent marker. A big ol’ water bottle with time markers will keep you sipping all day.

    Try This: HidrateSpark Smart Water Bottle – glows to remind you to drink. Fancy, right?

    Hidrate Spark PRO Smart Water Bottle
    Hidrate Spark PRO Smart Water Bottle
    $56.00
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:25 am GMT

    2. Electrolyte Powder for Hydration

    Sometimes water alone isn’t enough. If you’re feeling lethargic, nauseous, or just a bit ‘meh’, your electrolytes might be out of whack.

    Pop some electrolyte powder in your drink, and boom—instant refresh!

    💡 Try This: Ultima Replenisher Daily Electrolyte Powder Drink – no added sugar, all the goodness.

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:27 am GMT

    3. Digital Kitchen Scale

    Portion sizes? What even are they anymore? Since GLP-1s mess with hunger cues, it’s too easy to undereat or overdo it.

    A digital scale keeps your protein intake on point so you don’t lose muscle.

    Try This: Etekcity Digital Kitchen Scale – sleek, reliable, and won’t take up space.

    Etekcity Food Nutrition Kitchen Scale
    Etekcity Food Nutrition Kitchen Scale
    $18.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:29 am GMT

    Nutrition Staples (Because We Still Need to Eat, Right?)

    Food might not be the main event anymore, but it still needs to fuel your body properly.

    These goodies will make eating enough protein, fibre, and nutrients actually doable.

    4. High-Protein Meal Replacement Shakes

    GLP-1s kill your appetite, but skipping meals = losing muscle, low energy, and feeling like a zombie. A quick protein shake is a lifesaver when you don’t fancy eating but need nutrients.

    Try This: Optimum Nutrition Gold Standard 100% Whey Protein Powder – high-protein and actually tasty.

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $38.65
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:30 am GMT

    5. Collagen & Protein Powder

    If shakes aren’t your thing, add protein powder to porridge, smoothies, or even coffee. Collagen is a bonus—it helps with skin, hair, and joints, which we love.

    Try This: Vital Proteins Collagen Peptides – dissolves like a dream.

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:31 am GMT

    6. High-Fibre, Gut-Healthy Supplements

    Nausea? Constipation? Yeah, GLP-1s can be mean like that. A good fibre supplement or probiotic will keep your gut happy and things… moving along.

    Try This: NOW Psyllium Husk Powder – gentle and effective.

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $9.59
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:33 am GMT

    Fitness & Movement (Because We’re Here to Keep Muscle, Not Just Lose Weight)

    Weight loss is great and all, but keeping your muscle is just as important. Here’s what’ll help.

    7. Adjustable Dumbbells or Resistance Bands

    Since GLP-1 can cause muscle loss, strength training is a must. Adjustable dumbbells or resistance bands make home workouts quick and easy.

    Try This: Rinrea Adjustable Dumbbells – perfect for small spaces.

    RINREA Adjustable Dumbbells Set of 2
    RINREA Adjustable Dumbbells Set of 2
    $79.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/02/2025 10:01 am GMT

    8. Compact Treadmill or Walking Pad

    Daily movement is essential for fat loss and maintaining metabolism. If hitting the gym sounds like effort, a walking pad makes it easy to stay active at home.

    Try This: UREVO Walking Pad – compact, quiet, and effective.

    UREVO Under Desk Treadmill Walking Pad
    UREVO Under Desk Treadmill Walking Pad
    $199.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:38 am GMT

    Kitchen Must-Haves (Because Meal Prep = Success)

    If you want easy, stress-free eating, you need the right tools.

    9. Small Portion Meal Prep Containers

    Since massive meals aren’t the vibe anymore, small, portioned-out containers help you eat just enough without waste.

    Try This: Glass Meal Prep Containers – better for reheating than plastic.

    Glass Meal Prep Containers
    Glass Meal Prep Containers
    $39.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:09 am GMT

    10. Air Fryer for Quick, Healthy Meals

    No one wants to stand over a stove forever. An air fryer makes protein crispier, veggies tastier, and meal prep effortless.

    Try This: Ninja Air Fryer – easy, fast, and makes everything delicious.

    Ninja Air Fryer Pro 4-in-1
    Ninja Air Fryer Pro 4-in-1
    $99.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 10:21 am GMT

    11. Slow Cooker or Instant Pot

    Batch cooking = GLP-1 survival mode activated. Chuck in some lean protein, veggies, and seasoning, and you’ve got effortless high-protein meals.

    Try This: Instant Pot Duo – 7 functions in one. Magic.

    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    Instant Pot Duo 7-in-1 Electric Pressure Cooker
    $99.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:42 am GMT

    Splurge-Worthy Extras (Because You Deserve It!)

    Okay, these aren’t “must-haves”, but they’ll make life easier and keep you feeling fab.

    12. Electric Protein Shaker Bottle

    Because shaking by hand is effort. This electric mixer makes protein drinks smooth AF.

    💡 Try This: VOLTRX Electric Shaker – blends perfectly every time.

    VOLTRX Premium Electric Protein Shaker Bottle
    VOLTRX Premium Electric Protein Shaker Bottle
    $28.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:43 am GMT

    13. Overnight Oats & Greek Yogurt Jars

    For prepping high-protein breakfasts like a pro. Fill with yogurt, protein powder, or overnight oats and grab on busy mornings.

    Try This: Overnight Oats Glass Jars – aesthetic AND practical.

    Overnight Oats Jars with Spoon and Lid
    Overnight Oats Jars with Spoon and Lid
    $9.98
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/06/2025 10:44 am GMT

    Final Thoughts: Set Yourself Up for Success with These GLP-1 Must-Haves!

    GLP-1 weight loss isn’t just about taking the meds—it’s about setting yourself up for long-term success. These must-have products will help you eat well, stay hydrated, keep moving, and feel your absolute best.

    Which of these GLP-1 must-haves are you grabbing first? Drop a comment and let’s chat!

    Next Steps:

    Still not sure which one is right for you?

  • GLP-1 Tips

    The Complete Guide to GLP-1 Success and Weight Loss: Everything You Need to Know

    GLP-1 success isn’t just about taking the medication—it’s about making lasting changes that help you lose weight and keep it off for good.

    Taking the medication alone isn’t enough—it works best when combined with the right nutrition, movement, and lifestyle habits.

    That’s where this 9-part series comes in! Whether you’re just getting started with GLP-1, wondering what to eat, struggling with side effects, or thinking ahead to life after the medication, this guide covers everything you need to know.

    From meal plans to mindset shifts, these posts will help you get the best possible results while avoiding common pitfalls. Let’s dive in!

    Table of Contents

    Your 9-Part GLP-1 Weight Loss Guide

    1. GLP-1 Medications 101: What They Are and How They Work

    Perfect for beginners or anyone curious about GLP-1s.

    If you’re new to GLP-1 medications, this is your starting point. This post explains how these medications work, why they’re effective for weight loss, and what to expect when you start.

    It also covers the different types of GLP-1s (like Ozempic, Wegovy, and Mounjaro), who they’re for, and common misconceptions.

    You’ll learn:

    • How GLP-1 medications impact hunger, insulin, and metabolism
    • The key differences between various GLP-1s
    • What to expect in the first few weeks
    Go to Post

    2. How to Get the Best Results on GLP-1 Medications: Tips for Success

    For those who want to maximise their weight loss and avoid common mistakes.

    Taking GLP-1 medication is just one piece of the puzzle. This post dives into how to optimise your diet, exercise, and mindset to get the best results.

    Whether you’re struggling with slow progress or want to ensure long-term success, these tips will help.

    You’ll learn:

    • The most effective habits to complement GLP-1 medications
    • How to build a high-protein, nutrient-dense diet
    • The role of exercise and how to avoid muscle loss
    Go to Post

    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)

    For those who feel stuck, frustrated, or not seeing results.

    Many people unknowingly sabotage their weight loss while on GLP-1 medications.

    This post uncovers the biggest mistakes people make—like undereating, not prioritising protein, or expecting instant results—and provides simple solutions.

    You’ll learn:

    • Why weight loss plateaus happen and how to break through them
    • The dangers of cutting calories too low
    • How to stay consistent and avoid frustration
    Go to Post

    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss

    For anyone struggling with what to eat while on GLP-1s.

    GLP-1s naturally reduce your appetite, but it’s still essential to eat enough nutrients to prevent muscle loss and low energy.

    This post provides a structured meal plan filled with protein-packed, nutrient-dense meals that are easy to prepare and won’t leave you feeling deprived.

    You’ll learn:

    • A full week’s worth of meals tailored for GLP-1 users
    • Easy-to-digest proteins and slow-digesting carbs to keep you full
    • Meal planning tips for busy lifestyles
    Go to Post

    📌 Bookmark this guide so you can return whenever you need tips, motivation, or a refresher on best practices.

    glp-1 success

    5. The Ultimate GLP-1 Grocery List

    For those who want to simplify shopping and meal prep.

    Not sure what to buy? This list of the top ten foods makes shopping easy by focusing on high-protein, nutrient-rich foods that support muscle retention, energy, and weight loss.

    You’ll learn:

    • The best protein, fibre, and healthy fat sources for GLP-1 users
    • Which snacks will keep you full without triggering cravings
    Go to Post

    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    For those who want to prevent nausea, bloating, and sluggish progress.

    Certain foods can make weight loss harder—or even worsen GLP-1 side effects like nausea and fatigue. This post highlights the top offenders and what to eat instead.

    You’ll learn:

    • The worst foods for digestion while on GLP-1s
    • Why highly processed foods can slow down progress
    • How to make easy swaps without feeling restricted
    Go to Post

    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them

    For those struggling with nausea, constipation, or fatigue.

    GLP-1 medications can have unpleasant side effects, especially in the beginning. This post breaks down what’s normal, what’s not, and how to manage discomfort so you can stay on track.

    You’ll learn:

    • Natural remedies for nausea and digestive issues
    • How to stay hydrated and maintain energy levels
    • When to talk to your doctor about side effects
    Go to Post

    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    For those wondering how to exercise effectively while on GLP-1s.

    Since GLP-1s reduce appetite, you risk losing muscle along with fat if you’re not careful. This post covers the best types of exercise to maintain muscle, boost metabolism, and improve overall health.

    You’ll learn:

    • Why strength training is essential for GLP-1 users
    • Low-impact workouts that support weight loss
    • How to exercise when energy levels fluctuate
    Go to Post

    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining

    For those thinking ahead to life after GLP-1 medications.

    What happens when you stop taking GLP-1s? This post outlines how to transition off the medication without regaining the weight by building sustainable habits that last.

    You’ll learn:

    • How to slowly adjust your diet and appetite naturally
    • Ways to prevent weight regain through mindful eating
    • The importance of long-term habit formation
    Go to Post

    Final Thoughts: Your Complete GLP-1 Success Roadmap

    GLP-1 medications can be a powerful tool for weight loss, but they work best when combined with smart nutrition, exercise, and sustainable habits.

    Whether you’re just getting started, managing side effects, or thinking ahead to life after GLP-1s, this guide is designed to be your one-stop resource for success.

    💡 Want to stay on track and avoid common pitfalls? Download your FREE GLP-1 Success Checklist—your step-by-step guide to getting the best results! Sign up here!

    📌 Bookmark this guide so you can return whenever you need tips, motivation, or a refresher on best practices. And if you found this helpful, share it with someone who’s on their GLP-1 journey too!

    glp-1 success

  • GLP-1 Tips

    5 Tips for Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining

    So, you’ve been riding the GLP-1 wave—whether it’s Zepbound, Mounjaro, or Wegovy—and now, you’re thinking about life after coming off GLP-1. Maybe your prescription is ending, maybe you’ve hit your goal weight, or maybe you just want to see if you can keep the weight off without it.

    But let’s be real—the fear of regaining weight is real. You don’t want to undo all your hard work, and you definitely don’t want to end up in that vicious cycle of losing and gaining all over again. (We’ve all been there!)

    The good news? You CAN maintain your weight after GLP-1—as long as you have a solid plan.

    This isn’t about going back to old habits or relying on willpower alone. It’s about keeping the results you worked so hard for while enjoying food, movement, and life.

    Let’s talk about exactly how to transition off GLP-1s without losing control.

    Table of Contents

    1. Understand What Changes When You Stop GLP-1s

    First things first—your body WILL change once you stop taking GLP-1 medications. The trick is to expect it, prepare for it, and have a strategy in place so it doesn’t throw you off track.

    Here’s what happens when you come off GLP-1s:

    • Your appetite will increase. The hunger suppression fades, and you may feel hungrier than you’ve been in months.
    • Digestion speeds up. No more slow gastric emptying—this means food moves through your system faster.
    • Weight fluctuations happen. A little water weight gain is normal, but this doesn’t mean you’re regaining fat.
    • Energy levels may shift. Some people feel more energetic, while others take time to adjust.

    The key? Don’t panic. These changes are normal, and with the right plan, you can maintain your results without stressing over every meal.

    2. Keep Eating Like You’re Still on GLP-1

    One of the biggest mistakes people make? Going back to old eating habits too quickly.

    The habits you built on GLP-1 meds—like eating more protein, controlling portions, and focusing on nutrient-dense foods—are exactly what will help you keep the weight off.

    Stick to these principles:

    • Prioritise protein. Protein keeps you full, prevents muscle loss, and stabilises blood sugar. Think chicken, eggs, Greek yoghurt, tofu, or protein shakes (perfect for a GLP-1 breakfast idea).
    • Eat high-fibre foods. Fibre helps with satiety and digestion. Load up on berries, leafy greens, oats, and chia seeds.
    • Plan your meals. Whether it’s a Medi Eats Meal Plan, Beyond Diet Meal Plan, or Trizepitide Diet, the key is to have a structure so you don’t fall into mindless snacking.
    • Hydrate! Just because the medication isn’t slowing digestion anymore doesn’t mean you can skimp on water.

    3. Control Hunger Without Overeating

    When you stop taking GLP-1s, you might feel hungrier than usual—and that’s normal. But just because you feel hunger doesn’t mean you need to panic eat everything in sight.

    How to manage hunger post-GLP-1:

    ✔ Slow down your meals. Your stomach isn’t used to handling larger portions yet—give it time. Eat mindfully, chew slowly, and give your body a chance to recognise fullness.

    ✔ Use volumetrics eating. Think high-fibre, high-water foods like soups, salads, and stir-fries to feel full without overeating. I have a whole post on volume eating here!

    ✔ Focus on whole foods over ultra-processed ones. Highly processed foods (think crisps, sugary cereals, and fast food) can spike your hunger and cravings, making it harder to listen to real hunger cues. Instead, stick to nutrient-dense, whole foods like lean proteins, fibre-rich veggies, and healthy fats to keep you satisfied for longer.

    ✔ Follow the 80/20 rule. 80% whole, nutrient-dense foods, 20% flexibility. This way, you fuel your body well while still enjoying treats in moderation—because let’s be honest, life without a bit of chocolate isn’t fun!

    ✔ Eat high-protein snacks. Keep hunger at bay with Greek yoghurt, boiled eggs, cottage cheese, or a handful of nuts. High-protein foods help regulate appetite and prevent muscle loss post-GLP-1.

    📌 Pin this for later! ⬇

    coming off glp-1

    4. Keep Moving to Maintain Your Metabolism

    Your metabolism naturally slows down when you lose weight—but you can keep it strong by staying active.

    The best exercises for maintaining weight loss:

    • Strength training (2-3x per week). Keeps your metabolism high and prevents muscle loss.
    • Daily movement. Walking, yoga, or even a simple at-home workout helps keep your body engaged.
    • Low-impact cardio. Swimming, cycling, or incline walking—nothing extreme, just consistent movement.

    Pro tip: If you’re working at a desk all day, consider a walking pad to keep your steps up effortlessly.

    5. Avoid the “All or Nothing” Trap

    One of the biggest dangers after stopping GLP-1 medications? Falling into the all-or-nothing mindset.

    You might think:

    • “Well, I’m not on the medication anymore, so I’ll just eat whatever.”
    • “I gained 2lbs, so I’ve already failed.”
    • “If I’m not losing weight, what’s the point of trying?”

    STOP.

    Sustainable weight loss isn’t about perfection—it’s about consistency.

    Here’s how to stay on track:

    • Accept that weight fluctuates. A couple of pounds up or down is NORMAL.
    • Keep tracking habits, not weight. Focus on protein intake, movement, hydration, and sleep.
    • Don’t quit healthy habits just because you’re off the meds. The medication helped, but you did the work—and you can keep doing it.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

    Final Thoughts: You’re in Control!

    Coming off GLP-1 medications doesn’t mean you’re doomed to regain weight. With the right habits, you can maintain your results long-term—without stressing over every bite.

    Your Post-GLP-1 Action Plan:

    • Keep eating protein-rich, high-fibre meals to stay full.
    • Manage hunger with structured meals and smart snacks.
    • Stay active with strength training and daily movement.
    • Avoid the all-or-nothing mindset—small habits matter.
    • Plan ahead so you don’t fall into old eating patterns.

    This is the final post in my GLP-1 weight loss series, and I hope you’ve found these guides helpful in making your journey easier, more sustainable, and—most importantly—successful!

    Whether you’re just starting, in the middle of your journey, or transitioning off, remember: you’re in control, and small, consistent habits will always win in the long run.

    Before you go, don’t forget to download your FREE GLP-1 Success Checklist to keep everything on track! Just sign up for my newsletter, and I’ll send it straight to your inbox. ✅ Sign up here!

    📌 Pin this for later! ⬇

    coming off glp-1
  • GLP-1 Tips

    Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    EXERCISE ON GLP-1

    So, you’re on GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and the weight is finally shifting. Amazing, right? But now you’re wondering… do I actually need to exercise on GLP-1?

    Short answer: YES. Longer answer: YES, unless you want to lose muscle along with fat and end up feeling weak, tired, and with a metabolism slower than a Monday morning.

    But don’t panic—I’m not about to tell you to spend hours doing soul-crushing HIIT workouts or running until your legs feel like noodles. The key to sustainable weight loss on GLP-1s is smart, simple movement that keeps your muscle strong and metabolism firing—without leaving you feeling like you need a two-day nap.

    Let’s dive in.

    Table of Contents

    1. Why Exercise on GLP-1s?

    GLP-1 meds curb your appetite—which is great for fat loss, but not so great when it means you’re eating less protein and potentially losing muscle mass. And trust me, muscle is something you don’t want to lose.

    What happens if you don’t exercise on GLP-1?

    • You lose muscle along with fat. Less muscle = a slower metabolism.
    • You feel weaker and more fatigued. Not fun.
    • Your body composition doesn’t improve much. The scale might go down, but you might still feel “soft” instead of strong.
    exercise on glp-1

    What happens if you do exercise?

    • You burn fat while keeping muscle. A win-win.
    • Your metabolism stays high. Which helps prevent weight regain.
    • You feel stronger, healthier, and more energised.
    • You can eat more without gaining fat. Yes, really.

    Need a structured plan? Try my GLP-1 Meal plan, packed with high-protein meals to fuel your workouts while keeping weight loss on track.

    2. The Best Types of Exercise for GLP-1 Users

    Let’s get one thing straight—you don’t need to work out like a bodybuilder to see results. But you do need to move your body in a way that supports your weight loss goals.

    Here’s what works best:

    1. Strength Training (Your New Best Friend)

    If you do nothing else, lift some weights. Strength training preserves muscle, burns fat, and keeps you strong.

    • Start with 2-3 sessions per week.
    • Focus on full-body workouts. Think squats, deadlifts, push-ups, and rows.
    • Use bodyweight, dumbbells, resistance bands, or gym machines.

    I have some free printable workout plans if you’re looking for a way to get started:

    2. Walking (The Underrated Fat-Burner)

    Look, I love a good lazy day as much as the next person, but daily movement matters.

    • Aim for at least 8,000-10,000 steps a day.
    • Walking is amazing for fat loss, digestion, and overall health.
    • Easy on the joints, great for long-term sustainability.

    3. Low-Impact Cardio (No Burpees Needed)

    If you want to add cardio, skip the endless treadmill runs and go for something low-impact and effective:

    • Cycling – Easy on the joints, great for endurance.
    • Swimming – Full-body workout without stressing your knees.
    • Elliptical – Less strain than running, still gets your heart rate up.

    Need post-workout meal ideas? A Zepbound Food Idea like a protein smoothie with berries, Greek yoghurt, and flaxseeds is perfect.

    📌 Pin this for later! ⬇

    4. Pilates & Yoga (Bonus for Flexibility & Strength)

    Want to build strength without heavy lifting? Pilates and yoga are perfect for improving core strength, balance, and flexibility.

    • Pilates = killer for core strength.
    • Yoga = great for flexibility, relaxation, and stress relief.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    3. How to Exercise When You Have Low Energy on GLP-1

    If you’re struggling with fatigue or low energy, exercise can feel impossible. But here’s the thing—the right movement can actually help fight fatigue.

    Here’s how to stay active without overdoing it:

    • Start small. Even a 10-minute walk is better than nothing.
    • Eat enough protein and healthy fats. Try GLP-1 meal ideas packed with lean protein, avocado, and nuts.
    • Hydrate! Dehydration makes fatigue worse.
    • Don’t overtrain. If your body says rest, listen.

    For easy-to-digest, energy-boosting meals, try a Semaglutide Food Idea like a banana with almond butter before a workout.

    woman in black tank top and black leggings lying on black floor

    4. What to Eat to Support Exercise on GLP-1

    Fuelling your workouts properly is key—because if you’re not eating enough of the right nutrients, your body will struggle.

    Best foods for pre- and post-workout meals

    • Pre-workout: Banana with almond butter, Greek yoghurt with honey, or a small smoothie.
    • Post-workout: Scrambled eggs with avocado, a protein shake, or a chicken & quinoa bowl.

    5. The Best Weekly Workout Plan for GLP-1 Users

    Want to keep things simple and effective? Here’s a beginner-friendly workout plan that works with your energy levels, not against them.

    Weekly GLP-1 Workout Plan

    • Monday: Full-body strength training (30 mins)
    • Tuesday: 30-45 min walk
    • Wednesday: Yoga or Pilates (30 mins)
    • Thursday: Full-body strength training (30 mins)
    • Friday: Low-impact cardio (cycling/swimming)
    • Saturday: Active rest (light walk, stretching)
    • Sunday: Full-body strength training or rest

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

    Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!

    Listen, GLP-1 meds are a powerful tool, but they work even better when paired with the right movement. You don’t need to train like an athlete—just find movement you enjoy and stay consistent.

    Your Action Plan:

    • Prioritise strength training – At least 2-3x a week.
    • Walk daily – Aim for 8,000+ steps.
    • Fuel your body properly – Eat enough protein and healthy carbs.
    • Listen to your energy levels – Don’t overdo it.

    📌 Next up: Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining – because no one wants to do all this work just to gain it all back later! 🚀

    📌 Pin this for later! ⬇

    exercise on glp-1