sustainable weight loss

  • GLP-1 Mindset

    GLP-1 Goal Setting for The Ultimate Fat Loss Results

    glp-1 goal setting

    You keep telling yourself, “This time I’ll do it right.” You’ve got the meds. The motivation. Maybe even a fancy new water bottle and a vague plan scribbled in your Notes app. But without clear GLP-1 goal setting, that motivation fades fast—and a few weeks in, you’re floundering like a salad in a heatwave.

    Trust me, I’ve been there.

    Here’s the deal: it’s not that you’re lazy or broken. It’s that your goals are vague at best, nonexistent at worst.

    “Be healthier.”
    “Lose some weight.”
    “Try harder.”

    That’s not a plan. That’s wishful thinking and hoping for the best.

    What you need is proper, purposeful GLP-1 goal setting—the kind that doesn’t vanish the second your routine gets rocked or your week goes sideways. The kind that helps you feel in control, even when the scale is throwing a strop.

    Table of Contents

    Why Most GLP-1 Goals Flop (and How to Avoid It)

    Look, most people don’t set goals—they toss up vague hopes and call it a day.
    “I want to be more consistent.” Brilliant. But what does that mean when you’re knackered, it’s raining, and your protein shake tastes like wallpaper paste?

    GLP-1 makes it easier to stick to habits—but if you’ve got no clear direction, you’ll drift back into old patterns faster than you can say “sod it, I’ll start Monday.”

    This is exactly why I built the IAGAM Mindset Weight Loss Ebook – it gives you structure when motivation fizzles, and helps you create goals that actually stick, even when life gets messy.

    If this sounds a bit too familiar, go read Still Falling Off Track? Build GLP-1 Habits That Reinforce the New You — it’ll help you build the foundation.

    Why “SMART” Goals Are Fine — But IMPACT Goals Get Results

    We all know setting goals is key if you actually want to get anywhere — but let’s be honest, not all goals are created equal.

    You’ve probably heard of SMART goals — Specific, Measurable, Achievable, Relevant, Time-bound. Solid. Dependable. A little bit… corporate.

    SMART is a good start — but you’re not here to play it safe. You’re here to grow.

    Enter: IMPACT Goals.

    These take everything useful from SMART, but turn the volume up. Instead of polite checkboxes, IMPACT Goals are designed to mean something. They push you to level up, not just go through the motions.

    They’re exactly what GLP-1 goal setting needs — structure and purpose.

    Here’s the gist (don’t worry, I’ve got a whole post coming soon that goes into full detail — keep an eye out for The Ultimate Guide to Setting IMPACT Goals on GLP-1s).

    I – Intentional

    No fluff. No “I’ll just be better this week” vibes. Your goal is tied directly to your bigger vision. Not “get fit” – but “build a running routine that makes me feel energised and capable.”

    M – Measurable

    We still need receipts. “Run three times this week” or “Hit 90g of protein five days in a row.” Numbers. Trackers. Progress you can see.

    P – Purposeful

    No more setting goals because you think you should. You want them to mean something. Want stronger legs so you feel confident hiking this summer? Go for it. Want to reduce bloating? Chase it. Purpose beats people-pleasing every time.

    A – Achievable

    Yes, your goals should push you – but not into a meltdown. Think stretchy, not snappy. “Cook at home three nights this week” is way more achievable than “No takeaways ever again.”

    C – Challenging

    If your goal doesn’t make you a bit nervous, it’s probably too easy. You’re stronger than you think. Don’t be afraid to set a goal that makes you rise to meet it.

    T – Timely

    Deadlines make dreams real. Without one, your goal’s just floating around with no anchor. Pick a date. Mark it. Work backwards. Job done.

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    GLP-1 GOAL SETTING

    Align Your Goals with Who You’re Becoming

    This is the bit most people skip—and it’s why they keep setting the same goals on repeat.

    You’re not just trying to lose weight. You’re not just aiming to hit a step count. You’re becoming someone who lives differently. And your goals should reflect that.

    This identity-first approach is at the heart of the IAGAM method—because when your goals match who you want to be, everything clicks into place faster.

    So ask yourself this:

    “If I truly believed I was becoming a healthier, happier, more confident version of me… what would I do today?”

    Then build from there.

    Try framing your goals like this:

    “I’m someone who…”
    – fuels her body with intention
    – respects her hunger and fullness
    – follows through, even when it’s inconvenient
    – moves her body because it feels good, not because she has to

    Goals grounded in identity don’t just get ticked off — they transform you.

    Not quite there with the mindset piece yet? No worries. Head over to Why You Still Self-Sabotage on GLP-1s (and How to Finally Rewire Your Identity) for a good old-fashioned mindset reset.

    How to Stick to Your GLP-1 Goals (Even When You Can’t Be Bothered)

    We’re not aiming for perfect. We’re aiming for repeatable. So when life throws you off, you’re not starting from scratch — you’re just picking up where you left off.

    Here are a few tried-and-tested tricks to keep your GLP-1 goal setting on track, even when you’re running on fumes.

    1. Stack Your Goals
    Pair new habits with old ones. For example:
    “After I make my morning coffee, I prep breakfast.”
    “After I take my injection, I do a 2-minute journal check-in.”

    2. Use Visual Reminders
    Post-it notes. Phone lock screens. Whiteboard in the kitchen. Anything that nudges you back into action without having to “remember” it.

    3. Track Your Wins (Not Just the Big Ones)
    Did you choose protein first at lunch? Amazing.
    Drank water before coffee? Win.
    Said no to the “all-or-nothing” voice in your head? That’s a massive win.

    The more evidence you give your brain that you’re capable, the more it’ll believe it.

    And if you hit a rough patch (because you will, we all do), don’t spiral. Head straight to What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for your reset plan.

    person holding white liquid filled cup above two pairs of dumbbells

    The IAGAM Framework

    If you’ve ever found yourself slipping back into old habits, even with GLP-1s doing their job – it’s not because you’re lazy or broken. It’s because you’re still thinking like the “old you.”

    That’s why I created the IAGAM Mindset Weight Loss Ebook – a guide for shifting the stories you tell yourself, one tiny action at a time.

    IAGAM stands for:

    • Identity – Who you believe you are and who you want to be
    • Action – What you consistently do and how to take each step
    • Growth – How you respond to challenges and learn from them
    • Achievement – What success really means to you and how to maintain it
    • Mindset – The thoughts and beliefs that drive it all

    This isn’t another “believe in yourself!” pep talk. It’s a mindset reset, with structure.

    Inside, you’ll find:

    • A roadmap that takes you step by step through changing how you see yourself
    • Over 100 pages of empowering mindset prompts, habit strategies, and printable tools
    • Specific support for GLP-1 users – because your journey isn’t the same as everyone else’s
    • Journal pages, identity scripts, and mini wins that keep you going even when the scale stalls

    Real-Life Goal Examples (Feel Free to Steal)

    Still not sure where to start? Here are a few ideas you can swipe and make your own:

    • Eat 90g+ of protein every day for the next 7 days
    • Take a 10-minute walk after dinner 5x this week
    • Swap scrolling for journaling three mornings this week
    • Hit 7,000 steps daily for the next fortnight
    • Prep lunch at home Monday–Friday this week

    Keep it simple. Keep it doable. And keep it connected to who you’re becoming.

    The Bottom Line

    You don’t need better willpower. You need better goals.

    GLP-1 goal setting isn’t about pressure or punishment—it’s about creating a system that actually works when your brain is tired and life is chaotic.

    Make it personal. Make it meaningful. Make it something your future self will thank you for.

    Next Steps:

    Big dreams need small wins.

    You’re not just chasing results. You’re building a lifestyle that supports the version of you you’ve always wanted to be.

    And you’re already on your way.

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    glp-1 goal setting

    Further Reading: For more on setting realistic and measurable goals while using GLP-1 medications, see: Tracking Weight Loss and Setting Goals on GLP-1 Medications – PatientsLikeMe. This article highlights how even modest, well-structured goals can lead to significant health improvements when combined with GLP-1 therapy.

  • GLP-1 Mindset

    Still Falling Off Track? Build GLP-1 Habits That Reinforce the New You

    GLP-1 HABITS

    You’ve lost some weight, the cravings have eased off… but somehow, you still feel one bad day away from falling back into old habits. That’s because it’s not just about the injections—it’s about the GLP-1 habits you build alongside them.

    The ones that match the version of you who keeps the weight off. If your day-to-day routine still screams “panic dieter” or “I’ll start again Monday,” it’s time to shift.

    This post is your no-fluff guide to building habits that reinforce the new you—one tiny win at a time.

    Table of Contents

    Why GLP-1 Habits Work Better When They’re Identity-Based

    Here’s the tea: if you still think of yourself as “a dieter,” you’ll act like one. On-again, off-again, all-or-nothing, spiral-and-snack type of energy.

    But if you start thinking like someone who takes care of her body, even just a little bit? Your choices shift.

    That’s why I bang on about identity so much (and even built the IAGAM mindset method around it, it works, especially for GLP-1 users who’ve struggled with self-sabotage).

    And lucky for you, GLP-1s reduce the food noise and impulse-driven chaos—which means now’s the perfect time to sneak in those new identity-affirming habits without resistance biting you on the bum.

    This isn’t about perfection. This is about alignment. Tiny actions that say, “Yep, I’m that girl now.”

    If you haven’t read Why You Still Self-Sabotage on GLP-1s, start there—it’ll help you shift the mindset before layering on the habits.

    The 5-Minute Rule: Because Motivation Is a Flake

    Let’s be honest—if your habits rely on motivation, you’re stuffed.

    That’s why we build habits so small you can’t talk yourself out of them. Think “brushing your teeth” energy. No drama. No debate. Just done.

    Here’s what that might look like:

    • Morning win: A glass of electrolytes while your coffee brews = “I’m someone who supports her energy.”
    • Midday move: One stretch between meetings = “I’m someone who moves her body daily.”
    • Evening vibe: Write one sentence in a journal = “I’m someone who reflects and resets.”

    These micro GLP-1 habits make it easier to stay consistent—because let’s be honest, motivation is as flaky as British summer weather.

    This is exactly the kind of thing I walk you through in the IAGAM Mindset Weight Loss Ebook – how to make identity shifts actually stick through action, not just intention.

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    GLP-1 HABITS

    Everyday GLP-1 Habits to Reinforce the New You

    Let’s break it down so it’s dead easy. You don’t need more things to do—you need the right things, done often.

    Nutrition Habits

    • Pre-log your meals or jot a rough plan in your Notes app
    • Add protein first at every meal = strong, fuelled queen
    • Batch a couple of gentle prep items (boiled eggs, soup, smoothie bags) = organised but make it casual

    Movement Habits

    • Five-minute walk before your first scroll of the day = smug and mobile
    • Do 10 squats while waiting for the kettle = thighs of steel pending
    • Put your workout clothes on even if you’re just walking = identity shift in fabric form

    Mindset Habits

    • Start the day with “I am becoming…” instead of “I should…”
    • Track one tiny win per day (no matter how silly it feels)
    • Visualise future you for 60 seconds—what she wears, eats, says, believes

    You don’t need a total life overhaul. You need consistency. Repeating small, identity-anchored habits until they become your default.

    The IAGAM Framework

    If you’ve ever found yourself slipping back into old habits, even with GLP-1s doing their job – it’s not because you’re lazy or broken. It’s because you’re still thinking like the “old you.”

    That’s why I created the IAGAM Mindset Weight Loss Ebook – a guide for shifting the stories you tell yourself, one tiny action at a time.

    IAGAM stands for:

    • Identity – Who you believe you are and who you want to be
    • Action – What you consistently do and how to take each step
    • Growth – How you respond to challenges and learn from them
    • Achievement – What success really means to you and how to maintain it
    • Mindset – The thoughts and beliefs that drive it all

    This isn’t another “believe in yourself!” pep talk. It’s a mindset reset, with structure.

    Inside, you’ll find:

    • A roadmap that takes you step by step through changing how you see yourself
    • Over 100 pages of empowering mindset prompts, habit strategies, and printable tools
    • Specific support for GLP-1 users – because your journey isn’t the same as everyone else’s
    • Journal pages, identity scripts, and mini wins that keep you going even when the scale stalls

    How to Make It Stick (Even on Your Couldn’t-Care-Less Days)

    Let’s be real—you won’t feel like it every day. That’s normal. Here’s how to stop yourself from binning the whole plan:

    Habit stacking – pair a new habit with something you already do:

    “After I brush my teeth, I’ll drink water.”
    “After I open my laptop, I’ll stretch my arms.”

    If/Then plans – your failsafe for chaotic mornings:

    “If I miss my walk, then I’ll do 2 minutes of stretching before bed.”
    “If I skip a meal, I’ll add protein to my next one. No guilt. Just action.”

    Track with grace, not judgement – One missed day? Doesn’t matter. Two missed days? Just reset. No shame spiral required.

    Want help turning these habits into actual wins? You’ll love How to Set IMPACT Goals That Actually Work on GLP-1

    The Bottom Line (The Bit You Stick on Your Fridge)

    You don’t need a whole new personality—you just need habits that match the version of you you’re becoming.

    Keep them simple. Keep them doable. Keep them anchored to who you want to be—not who you used to be.

    Feeling like you’re doing everything “right” but the scale’s not budging? Read What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for a reality check and a reset.

    Next Steps:

    Mindset is powerful, but you need structure too.

    Because real change? It’s not flashy. It’s what you do when no one’s watching, over and over again, until it becomes who you are.

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    GLP-1 HABITS

  • GLP-1 Mindset

    Why You Still Self-Sabotage on GLP-1s (and How to Finally Rewire Your Identity)

    Still stuck in old habits on GLP-1s? Learn how identity shifts can help you break free from self-sabotage and finally stay consistent.

    GLP-1 meds like Mounjaro, Wegovy or Zepbound are brilliant. They calm the cravings, quiet the food noise, and finally give your brain a break from obsessing about what’s in the fridge. But they won’t magically change the story you’ve been telling yourself for years—the one that leads you straight back to self-sabotage, even when the scale is moving.

    And that story? The one where you’re “just someone who always struggles with food” or “can never keep the weight off”? That’s the one that’s got to go.

    Because sustainable weight loss—real, long-term, empowering change—starts in your head. Not your stomach.

    Table of Contents

    Why You Can’t Skip the Identity Bit (Even on GLP-1s)

    Here’s the thing: most people think weight loss is just about willpower. Cut the calories, get moving, job done. Right?

    Wrong.

    If your identity—the way you see yourself—is still stuck in “I’m a serial dieter” mode, it doesn’t matter how effective your meds are. You’ll always self-sabotage.

    This is exactly why I created the IAGAM Mindset Weight Loss Ebook – to help you shift that core identity and actually stay consistent (especially when motivation dips).

    Because your brain loves to prove itself right. If deep down you still believe you’re someone who always falls off the wagon, self-sabotage becomes inevitable—no matter the meds.

    Yep. Say it with me: fall off the wagon.

    You’ve got to become the kind of person who eats well, moves her body, and looks after herself—not just act like her for a few weeks.

    If you’re looking for a structured, step-by-step mindset reset (not just “be more positive!” advice), the IAGAM method is made for you.

    If you’re looking for a structured, step-by-step mindset reset (not just “be more positive!” advice), the IAGAM method is made for you.

    Want help turning habits into identity? Have a peek at What Habits Should You Build to Reinforce Your New Identity on GLP-1?

    What GLP-1 Actually Gives You (Beyond the Appetite Control)

    Here’s where it gets juicy. GLP-1s don’t just help you eat less—they create space. Mental space. Emotional space.

    The kind of peace you haven’t felt in years because food’s been front and centre in your brain 24/7.

    And in that space? You can build something new.

    With the food noise turned down, you’ve finally got room to ask:

    • Who do I actually want to be?
    • What version of me am I becoming?
    • What am I done believing about myself?

    Without the constant food chatter, it’s easier to notice the thought patterns that trigger self-sabotage—and actually do something about them.

    This is your golden window to start shifting your self-perception. You’re not the same person who started this journey. You’ve changed. Now it’s time to update the identity to match.

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    self-sabotage

    How to Reinvent Yourself (Without the Woo-Woo)

    We’re not going full “manifest your dream self” here (OK, maybe a little bit). But we are talking about identity-based change. Here’s how it works:

    Most people do this backwards:

    “Once I lose weight, I’ll be confident.”
    “Once I feel fit, I’ll start going to the gym.”
    “Once I stop bingeing, I’ll believe I’ve changed.”

    No, no, no. You flip it.

    Start acting like the person who already has what you want.
    Act like someone who eats well because she respects her body.
    Move like someone who knows she deserves to feel strong.
    Speak to yourself like someone who’s proud of how far she’s come.

    It’s not fake. It’s practice. And every time you repeat those actions, you’re casting a vote for your new identity.

    Most self-sabotage doesn’t start with actions—it starts with identity. If you still see yourself as “the one who always fails,” you’ll prove it.

    Struggling to pin down who you want to become? You’ll love How Do You Set IMACTful Goals That Actually Work on GLP-1.

    Journal Prompts to Shift That Identity (Yes, We’re Going There)

    If you want to go deeper, grab a cuppa and have a little scribble on these:

    • “The version of me who keeps the weight off believes _______.”
    • “I’m ready to stop identifying as someone who _______.”
    • “If I fully believed I could succeed, I would _______ today.”

    Don’t overthink it. You’re not writing a novel—just tuning in.

    The IAGAM Framework

    If you’ve ever found yourself slipping back into old habits, even with GLP-1s doing their job – it’s not because you’re lazy or broken. It’s because you’re still thinking like the “old you.”

    That’s why I created the IAGAM Mindset Weight Loss Ebook – a guide for shifting the stories you tell yourself, one tiny action at a time.

    IAGAM stands for:

    • Identity – Who you believe you are and who you want to be
    • Action – What you consistently do and how to take each step
    • Growth – How you respond to challenges and learn from them
    • Achievement – What success really means to you and how to maintain it
    • Mindset – The thoughts and beliefs that drive it all

    This isn’t another “believe in yourself!” pep talk. It’s a mindset reset, with structure.

    Inside, you’ll find:

    • A roadmap that takes you step by step through changing how you see yourself
    • Over 100 pages of empowering mindset prompts, habit strategies, and printable tools
    • Specific support for GLP-1 users – because your journey isn’t the same as everyone else’s
    • Journal pages, identity scripts, and mini wins that keep you going even when the scale stalls

    Make It Stick

    Alright, so how do you actually make this shift stick? A few tricks for you:

    Pick one ‘I am’ statement that matches who you want to be. Something like:
    “I am someone who nourishes her body.”
    “I am consistent.”
    “I am done with diets—I’m living differently now.”

    Back it up with one small action. Every day. No skipping. No excuses. Doesn’t have to be perfect—just consistent.

    Celebrate your thinking shifts. Not just your weight loss. Did you stop mid-snack and check in with your hunger? That’s a win. Did you notice an old story creep in and decide not to believe it? Massive win.

    Feeling stuck after a slip-up? Read What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for a confidence boost and some tough love.

    The Bottom Line (a.k.a. The Pep Talk Bit)

    GLP-1s quiet the cravings. But you are the one rewriting the script.
    You’re not just here to lose weight—you’re here to become someone new.
    Someone who takes care of herself. Who knows her worth.
    And no longer sees food as the enemy or her body as broken.

    Next Steps:

    Changing how you see yourself is powerful—but your habits need to back it up too.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you start acting like your future self today (no perfection required).
    • Read: What Habits Should You Build to Reinforce Your New Identity on GLP-1? — because mindset without action is just wishful thinking.
    • Or dive into the GLP-1 Fitness Tips – because movement is part of the new you too.

    It’s not about willpower. It’s about identity.

    And you, my friend, are allowed to change how you see yourself—starting now.

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    self-sabotage

  • GLP-1 Nutrition

    GLP-1 Nutrition Made Simple: Smart, Side-Effect-Friendly Eating That Actually Works

    glp-1 nutrition

    If you’re serious about feeling your best and staying consistent on your meds, GLP-1 nutrition is where it all starts. Whether you’ve just started your journey or you’re deep in the “why does food taste weird now?” phase, this is your ultimate hub for eating well — without overthinking it.

    From snack hacks to meal prep tips, this roundup is packed with GLP-1 nutrition posts that keep things realistic, protein-packed, and totally doable — even when your appetite’s gone walkabout.

    Table of Contents

    1. The Ultimate GLP-1 Snack List

    For when your appetite’s missing but you still need protein.

    This post is your grab-and-go guide to high-protein, GLP-1-friendly snacks that are easy to eat, quick to prep, and kind on the stomach. It includes snack ideas for every vibe — sippable, soft, sweet, or savoury — with protein + calorie counts for each.

    You’ll learn:

    • How to snack smart when hunger disappears
    • Easy options that won’t trigger nausea
    • High-protein bites to keep you on track

    Go to Post

    2. Eating With Nausea on GLP-1s: Smart Hacks That Actually Help

    For those “ugh, food is the enemy” kind of days.

    This one’s all about keeping you nourished when nausea kicks in. You’ll get practical hacks, gentle food ideas, and smart strategies for eating just enough — without making your stomach flip.

    You’ll learn:

    • What to eat when you feel sick but still need fuel
    • How to build nausea-friendly meals and snacks
    • Tricks that actually make food tolerable again

    Go to Post

    3. GLP-1 Low Appetite Hacks: What to Eat When Nothing Sounds Good

    Because “meh” meals won’t help you hit your goals.

    If your appetite’s gone missing but you know you still need to eat, this post is your rescue plan. It’s packed with low-effort, high-protein snack ideas and clever tips to help you eat without overthinking it — or forcing it.

    You’ll learn:

    • How to fuel your body when you’re not hungry
    • Easy snack strategies for small appetites
    • Real-life hacks that make a big difference

    Go to Post

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    GLP-1 NUTRITION

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

    Done-for-you meals designed for your GLP-1 lifestyle.

    This 7-day meal plan is built for low appetite, high side effects, and real-life chaos. It’s packed with simple, protein-first meals that work with your meds — not against them.

    You’ll learn:

    • How to build easy, side-effect-friendly meals
    • A full week of recipes designed for GLP-1 success
    • How to stay consistent without overthinking it

    Go to Post

    5. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Yes, some foods are making your side effects worse — time to break up with them.

    This post dishes out the truth on which foods trigger nausea, bloating, reflux and other GLP-1 drama. It’s your gentle nudge to ditch the gut-wreckers and feel better fast.

    You’ll learn:

    • What foods to cut (or seriously limit) on GLP-1s
    • Why certain ingredients mess with your meds
    • What to eat instead for energy and ease

    Go to Post

    6. The Ultimate GLP-1 Grocery List

    Make your next shop 100x easier with this no-fuss guide.

    This post walks you through exactly what to buy for your GLP-1 nutrition plan — protein-packed, nausea-safe, and quick-to-prep foods that make life easier when your appetite’s low and your schedule’s full.

    You’ll learn:

    • What to always keep stocked in your fridge and pantry
    • The best GLP-1-friendly protein, carbs, and snacks
    • How to shop smart (even when you’re tired, busy, or queasy)

    Go to Post

    7. Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works

    For the “I can’t be arsed to cook today” kind of prep.

    This isn’t your average meal prep post. It’s built for low effort, low appetite, and high-impact results. You’ll learn how to batch smart, keep meals gentle, and always have a nausea-friendly backup in the fridge.

    You’ll learn:

    • How to prep protein without wasting food
    • What to cook when you don’t want to cook
    • A 3-day sample plan using mix-and-match basics

    Go to Post

    Bonus: Want Done-for-You GLP-1 Meals That Actually Taste Good?

    If you’re over Googling “what can I even eat on these meds?” and just want someone to hand you the answers on a protein-packed plate — I’ve got you.

    The GLP-1 Recipe Power Pack is your go-to bundle of side-effect-friendly, appetite-aware, high-protein meals that take the guesswork out of eating on GLP-1s.

    You’ll get:

    • 90 recipes across breakfast, lunch and dinner
    • All portioned for smaller appetites with protein counts included, reach 100g of protein a day easily!
    • Designed to reduce nausea, support fat loss, and save you loads of time

    No more “what’s for dinner?” dread. No more skipping meals. Just easy, delicious, GLP-1-friendly food that fits your goals and your stomach.

    The pack is $23.99 but sign up for the free 7-day meal plan to unlock the special price of $11.99 and make food feel simple again.

    Start Strong With the Right GLP-1 Nutrition Tools

    You don’t need perfection — you need consistency. And that starts with GLP-1 nutrition strategies that fit your body, your meds, and your lifestyle.

    Use these posts as your go-to toolkit. Whether you’re planning meals, fixing side effects, or just trying to eat something, there’s a solution here that works for you.

    You’re fuelling fat loss. You’re protecting your muscle. You’re showing up — even when food feels like the enemy. That’s what winning looks like on GLP-1s.

    Let food work for you, not against you. You’ve got this, and I’ve got your back.

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    GLP-1 NUTRITION

  • GLP-1 Nutrition

    Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works

    glp-1 meal prep

    Let’s talk GLP-1 meal prep — because when your appetite’s on holiday and your stomach’s playing hard to get, the last thing you want to do is faff around figuring out what to eat.

    If you’re on Mounjaro, Zepbound, or Wegovy, you know the drill. One minute you’re ready to meal prep like a boss, the next you’re staring at a chicken breast wondering who thought this was a good idea.

    GLP-1 meal prep isn’t about Pinterest-perfect containers and ten-step recipes. It’s about making food that’s easy, protein-packed, and doesn’t turn your stomach when side effects hit.

    So if you want to fuel your fat loss, keep your energy up, and eat without overthinking it, here’s the GLP-1 meal prep strategy that actually works — no fuss, no fluff, and definitely no diet culture nonsense.

    Table of Contents

    Why GLP-1 Meal Prep is Different (and Why It Matters)

    Meal prep hits different when you’re on a GLP-1. You’re not just managing food choices — you’re managing low appetite, nausea, side effects, and surprise food aversions.

    Here’s why GLP-1 meal prep isn’t like your standard “grill and go”:

    • Your appetite’s unpredictable. Some days you’ll eat a full plate, other days three spoonfuls will do you in.
    • You still need protein. It’s the key to fat loss, muscle retention, and avoiding the dreaded “skinny but saggy” situation.
    • Side effects hit hard and fast. If your fridge isn’t prepped, it’s way too easy to skip food altogether — and that’s when things start spiralling.

    This isn’t about over-prepping. It’s about being smartly prepared so you can eat even when nothing sounds good.

    Not sure what to prep? Start with this grocery list.

    Your GLP-1 Meal Prep Strategy: Prep Once, Eat Easy

    Here’s how to build a meal prep routine that actually works for your GLP-1 lifestyle — quick, low-effort, and nausea-friendly.

    1. Batch Prep Protein in Small Portions

    Protein is your ride-or-die on this journey. But huge containers of chicken breast? Nah. Try:

    • Shredded rotisserie chicken
    • Boiled eggs (peeled ahead of time, thank you very much)
    • Greek yoghurt pots or protein puddings

    Keep the portions small — you’re not prepping to feast, you’re prepping to nibble with purpose.

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    glp-1 meal prep

    2. Choose 3–5 Mix-and-Match Base Ingredients

    Don’t overcomplicate it. Pick a few things that go with everything and won’t make your stomach do backflips. Ideas:

    • Cottage cheese
    • Mashed sweet potato
    • Rice cakes or oatcakes
    • Frozen berries
    • Hummus or soft cheese

    Soft, bland, and easy to throw together when your brain’s not on board with cooking.

    Need food ideas that won’t make you gag? Try these nausea-friendly fixes.

    3. Prep “Non-Meal” Meals

    Let’s normalise the anti-meal meal. You don’t have to sit down to a roast dinner every time you need nourishment.

    Prep snack plates, soups, mini smoothies, or what I call “lazy lunches” — just a few bites of protein, something soft, something crisp, done and dusted.

    A Sample GLP-1 Meal Prep Plan That Actually Works

    Need a starting point? Here’s a super simple 3-day setup that covers your bases without taking over your Sunday.

    Proteins:

    • Shredded chicken
    • Greek yoghurt pots
    • Protein pudding

    Carbs:

    • Roasted potatoes
    • Overnight oats
    • Rice cakes

    Sides & Extras:

    • Hummus
    • Frozen blueberries
    • Cucumber sticks

    Easy combos you can mix and match:

    • Cottage cheese + berries + rice cake
    • Chicken + sweet potato + hummus
    • Yoghurt + oats + frozen fruit
    • Protein pudding + oatcakes
    • Smoothie + cucumber + boiled egg

    The best bit? You can eat this cold, soft, and with minimal chewing or reheating — nausea-safe and fuss-free.

    Want easy wins between meals? Here’s the ultimate snack list.

    Tips to Make GLP-1 Meal Prep Actually Work

    Even the best meal prep will flop if it’s not realistic. So here’s how to make yours stick:

    • Prep tiny portions. Smaller is better — especially when your appetite’s on strike.
    • Stick with soft textures. Smooth and bland beats spicy and complex every time.
    • Use clear containers. You’re more likely to eat it if you can actually see it in the fridge.
    • Always have backup options. Soup, crackers, protein milk — for when your planned meals suddenly feel like too much.

    Final Pep Talk: You Don’t Need to Be Perfect, Just Prepared

    Here’s what I want you to remember: GLP-1 meal prep isn’t about being a kitchen goddess. It’s about keeping your future self fuelled, energised, and consistent — even on the days when food feels like a battle.

    Prep once. Keep it light. Don’t overthink it. Your fridge can become your secret weapon, not your enemy.

    Next Steps:

    Prepping’s great, but not all foods play nice with GLP-1s.

    You’re not lazy. You’re learning. You’re adjusting. And you’re smashing it — one soft-boiled egg at a time.

    Let’s make food simple again, yeah?

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    glp-1 meal prep

  • GLP-1 Nutrition

    Eating With Nausea on GLP-1s: 9 Smart Hacks That Actually Help

    eating with nausea

    Eating with nausea on GLP-1s can feel like an Olympic sport you didn’t train for. If you’re on Mounjaro, Zepbound, or Wegovy, there’s a good chance you’ve looked at your dinner plate and thought, “Absolutely not.”

    One whiff of eggs and your stomach’s doing backflips. You’re queasy, cranky, and somehow still expected to hit your protein goal? Please.

    But here’s the thing: you still need to eat. I know it’s tempting to skip meals, but that only makes you feel worse — low energy, headaches, and nausea that won’t quit. Eating with nausea isn’t about force-feeding yourself; it’s about finding smart, gentle, no-drama ways to fuel your body while your stomach’s throwing a tantrum.

    So let’s sort you out. These 9 nausea-friendly GLP-1 eating hacks are tried, tested, and actually help — no grim salads or complicated prep required.

    Table of Contents

    1. Stick to Cold Foods

    Hot food can be a hard pass when you’re feeling iffy. Cold scrambled eggs? Surprisingly brilliant. Fridge-cold yoghurt or protein pudding? Heavenly.

    When eating with nausea, cold foods are often easier to tolerate than hot ones — fewer smells, less intensity, and a lower chance of triggering the gag reflex.

    2. Sip, Don’t Chew

    Chewing is overrated. If solid food makes your stomach flip, then sip your way to nourishment. Smoothies, broths, and protein shakes are lifesavers here.

    Bonus points for sneaking in some unflavoured collagen or protein powder. It’s the lazy girl’s guide to getting your nutrients in — no chewing required.

    Want even more gentle food ideas? Try these low-appetite fixes.

    3. Try Dry Foods First

    We’re talking toast, crackers, rice cakes, dry cereal. Dry, beige, boring — and exactly what your stomach needs when it’s feeling unpredictable.

    These are often the safest first step when eating with nausea feels impossible. They’re low smell, low taste, and low risk.

    4. Protein Puddings or Mousse

    Soft, cold, and no effort involved. They’re easy on your stomach, surprisingly satisfying, and packed with protein — which you still need, even when your appetite’s disappeared.

    Keep a few in the fridge for those “can’t even” days. They’re basically the GLP-1 girlie’s secret weapon.

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    EATING WITH NAUSEA

    5. Ginger and Peppermint = Magic

    Whether it’s ginger chews, tea, or mints — these herbs have serious nausea-soothing powers. Pop one in before meals, sip ginger tea during the day, or keep peppermint on hand for a post-snack calm-down.

    You don’t need to love herbal tea to love what it does for your stomach.

    Curious what foods are making you feel worse? Here’s what to avoid.

    6. Eat in Tiny Portions, Every 2–3 Hours

    Big meals? Absolutely not. Eating with nausea means ditching the idea of “three square meals” and going full-on grazer mode.

    A Babybel here, a spoonful of yoghurt there — it all adds up. And it’s far gentler on your system than forcing one big plate.

    7. Keep Bland Snacks by Your Bed

    If morning nausea’s wrecking you, this one’s for you. Keep a few crackers or a rice cake within arm’s reach. Nibble before you even sit up.

    Yes, it feels dramatic. No, it’s not silly. It works. And that’s what we care about.

    8. Pair Protein With Carbs

    Protein’s important, but it can feel heavy on its own. Lighten the load by adding carbs: toast with egg, yoghurt with banana, protein shake with dry cereal.

    This helps ease digestion and gets you feeling a bit more human — without overdoing it.

    9. Don’t Wait for Hunger — Eat on a Schedule

    Let’s be honest: your hunger cues are on sabbatical. Don’t wait around for your stomach to tell you it’s time. Set reminders. Eat proactively, not reactively.

    This is how you stay nourished, avoid energy crashes, and reduce the likelihood of side effects spiralling.

    One Last Word on Eating With Nausea

    Here’s the truth: you’re not being dramatic, and you’re definitely not failing. Eating with nausea on GLP-1s is hard — full stop. But you’re still showing up, figuring out what works for your body, and making progress even on the wobbliest days.

    Try a few of these hacks. Keep what works. Ditch what doesn’t. And give yourself some credit for doing the best you can.

    Next Steps:

    Ready to take the stress out of meals entirely?

    • Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
    • Read: The Ultimate GLP-1 Meal Plan for 7 days of easy, high-protein meals designed for low appetite and side-effect relief.
    • Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.

    You’ve got this. And I’ve got your back — crackers in one hand, collagen shake in the other.

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    EATING WITH NAUSEA

  • GLP-1 Nutrition

    GLP-1 Low Appetite Hacks: What to Eat When Nothing Sounds Good

    Struggling to eat on GLP-1s? These Low Appetite Hacks make it easy to fuel your body and hit your goals—even when nothing sounds good.

    Can’t eat? Can’t even think about food? You’re not alone — and no, you’re not being dramatic. Whether you’re on Mounjaro, Zepbound, or Wegovy, that “meh” feeling around food is very real. Appetite? Gone. Cravings? Silenced. You’re staring at a fridge full of options and thinking, “Honestly, I’d rather nap.”

    But here’s the deal: your body still needs fuel. You didn’t come this far to fall apart because you skipped a few bites. You need protein. You need energy. And you need some low-effort, nausea-friendly wins.

    This post is your no-hunger, no-excuses game plan. Packed with quick GLP-1 low appetite Hacks and snack ideas that work even when nothing sounds good — because we don’t quit around here. We adapt, we snack smart, and we keep smashing it.

    Table of Contents

    10 Low Appetite Hacks That Work (Fast)

    Let’s make this simple. These little tricks are here to help you eat without overthinking, especially on days where even a baby bite feels like a big deal.

    1. Sip your protein

    When chewing feels like too much effort, drink your nutrients. Think protein milk, smoothies, broths with added collagen — easy, light, and surprisingly satisfying.

    2. Stick to soft textures

    Hard, crunchy food? Absolutely not. Go for things like yoghurt, scrambled eggs, cottage cheese — basically, anything that requires zero effort to get down.

    3. Go for cold or room temp food

    Hot food can sometimes crank up nausea. Cold scrambled eggs? Weirdly wonderful. Protein pudding straight from the fridge? Yes please.

    Don’t want to cook every day? Try this easy GLP-1 meal prep plan.

    4. Keep snacks around 100 calories

    Big portions can feel overwhelming. So don’t do it. Aim for bite-sized boosts that feel manageable but still pack in 10g+ of protein.

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    Low Appetite Hacks

    5. Microdose your meals

    Think of food like a prescription — small doses, taken regularly. A few bites here, a few more there. It adds up, promise.

    6. Add unflavoured collagen to drinks

    Sneaky hack: pop a scoop into your tea, coffee, or even juice. It’s tasteless but gives you a protein bump with zero effort. You little genius.

    7. Always keep 3 “emergency snacks” on hand

    Something you can eat when you can’t deal with decision fatigue. Keep them visible. Keep them easy. Your future self will thank you.

    8. Use a visual reminder to eat

    Set a phone timer. Stick a cheeky note on the fridge. Use that app. Don’t wait for hunger — it’s probably not coming.

    Shopping feels overwhelming? This grocery list keeps it simple.

    9. Try savoury before sweet

    Sweet things can feel too much when you’re queasy. Try cheese, eggs, or broth first. If you’re up for a protein bar after, great — but start salty.

    10. Don’t wait for hunger — eat on a routine

    Treat it like brushing your teeth. It’s not about being hungry, it’s about being consistent. And you’re building habits that last.

    7 Snack Ideas for When You Feel Like Eating Absolutely Nothing

    You need food that’s easy, protein-packed, and doesn’t trigger that ugh feeling. Here are your go-tos:

    • Greek yoghurt + protein powder – smooth, cool, and zero prep
    • Protein milk or half a shake – sip slowly, no chewing required
    • Babybel + turkey slice – soft, savoury, and oddly satisfying
    • Edamame with sea salt – pop them like crisps (with actual benefits)
    • Cottage cheese with pineapple – salty-sweet with protein punch
    • Mashed avocado on a rice cake or cracker – creamy and easy
    • Protein pudding pot – fridge-staple for a reason

    Tip: aim for 10–15g protein per snack. Keep it light. Keep it simple. And for the love of all things fluffy, don’t skip just because you’re not starving.

    Need more snack ideas that hit your protein goals? This list’s your best friend.

    Keep It Simple, Keep It Consistent

    Let’s be real — you won’t love every bite. You might still feel a bit queasy. But fueling your body is part of the transformation, even if it doesn’t feel glamorous.

    You don’t need to eat a full roast dinner. You just need to stay consistent. And if that means drinking half a protein shake while lying horizontal on the sofa? So be it. You’re still showing up. You’re still smashing it.

    Next Steps:

    Need gentle, no-fuss food ideas when nausea kicks in?

    Your body is working hard. These little low appetite hacks help it work smarter.

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    LOW APPETITE HACKS

  • GLP-1 Nutrition

    Low Appetite, High Protein: The Ultimate GLP-1 Snack List

    GLP-1 Snack

    This GLP-1 Snack List is for anyone who’s ever stared at a fridge on Mounjaro or Zepbound thinking, “I know I need to eat… but I just can’t.”

    On GLP-1’s, losing your appetite can be both a blessing and a bit of a nightmare. Sure, the scale’s moving — but your energy’s dipping, your protein’s lagging, and your muscles are crying out for some TLC. Don’t worry, I’ve got you.

    This is your ultimate protein-packed GLP-1 snack list that won’t feel like a chore but will help you smash your goals. Let’s dive in.

    Table of Contents

    Why Protein Is Non-Negotiable on GLP-1s

    Let’s not sugar-coat it. Skipping protein is a fast track to muscle loss, and feeling like a soggy crisp. And you? You deserve better.

    Protein keeps you:

    • Burning fat, not muscle
    • Feeling fuller for longer (when your hunger eventually pops back up)
    • Energised, strong, and ready to strut into your glow-up era

    Tiny Appetite? Big Goals.

    Even just 10–15 grams of protein per snack makes a difference. This isn’t about stuffing yourself. It’s about making every bite work harder.

    Appetite gone? Try these low appetite hacks that actually work.

    The Tiny Snack Formula: 4 Simple Rules

    Here’s how to snack like a boss when your appetite’s playing hide and seek:

    1. Protein first, always. Aim for at least 10 grams.
    2. Fat or fibre can help (optional if you’re keeping it super light).
    3. Soft textures rule – if chewing feels like a chore, skip it.
    4. Keep it snack-sized. Think “mini but mighty.”

    Think toddler-sized snacks… for a high-achieving adult on a fat-loss mission.

    15 High-Protein Snack Ideas (With Protein & Calories)

    No more standing in front of the fridge in a daze. Here’s your snack list with the numbers that matter.

    Soft & Easy

    SnackProteinCalories
    Greek yoghurt (100g) + 1 scoop collagen18g~130 kcal
    Scrambled egg (1 large)6g~70 kcal
    Cottage cheese (½ cup, low-fat) + 1 tsp almond butter14g~120 kcal
    Protein pudding (½ serving)15g~140 kcal

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    GLP-1 Snack List is packed with high-protein ideas for small appetites, nausea, and real results.

    Cool & Sippable

    SnackProteinCalories
    Protein smoothie shot (½ cup with whey + berries)15g~120 kcal
    Fairlife protein milk (½ bottle / 150ml)13g~80 kcal
    Kefir drink (100ml) + scoop collagen12g~100 kcal
    Bone broth (1 cup) + 1 scoop unflavoured protein15g~90 kcal

    Savoury & Snacky

    SnackProteinCalories
    Mini Babybel + 1 slice turkey9g~90 kcal
    Egg mayo (½ egg) on 2 cucumber slices6g~70 kcal
    Tender jerky bites (20g)11g~100 kcal
    Mini frittata (2 bites/mini muffin-sized)10g~120 kcal

    Sweet But Smart

    SnackProteinCalories
    Protein truffle (1–2 small balls)10g~110 kcal
    Half a protein bar (like Barebells or Fulfil)10–12g~100–110 kcal
    Protein cookie dough (2 tbsp)8g~120 kcal

    You can hit your protein goals with just a few bites at a time. This isn’t about volume — it’s about value.

    Struggling with nausea? These eating tips make food tolerable.

    Stock Up Like a Boss

    Make your life easy. If the right snacks are already in your fridge or cupboard, you’re far more likely to eat them — even when your stomach’s saying “not today.”

    Keep these handy:

    • Single-serve high-protein yoghurts
    • Ready-to-drink protein milks or shakes
    • Your go-to protein powder or collagen peptides
    • Boiled eggs
    • Mini cheeses, turkey slices, or smoked salmon
    • Jerky or meat sticks
    • Protein bars and puddings
    • DIY protein truffles or smoothies (make ahead and freeze)

    When Even Snacks Feel Like Too Much

    Let’s be honest — some days, even a spoonful of yoghurt feels like running a marathon. On those days:

    • Sip your protein. Smoothies, shakes, broths — whatever goes down easiest.
    • Microdose your meals. One small bite every hour still adds up.
    • Be kind to yourself. Progress isn’t perfect, it’s consistent.

    Bottom line: Your appetite might be small, but your goals aren’t. These tiny snacks are fuelling your transformation — even when you’re not in the mood.

    Final Pep Talk (And a Little Nudge)

    This isn’t just about food. It’s about strategy, strength, and setting yourself up to win — even when things feel wobbly.

    Stock your fridge with foods from this GLP-1 snack list , pick a few to try, and start building your protein power one bite at a time.

    Next Steps:

    Struggling to eat anything at all?

    You’ve got everything you need — now it’s just about making those small choices that lead to big results.

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    GLP-1 Snack List is packed with high-protein ideas for small appetites, nausea, and real results.

  • GLP-1 Getting Started

    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

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    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.

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    The Ultimate Beginner’s Guide to GLP-1 Medications

  • GLP-1 Getting Started

    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)

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    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