I’ve spent more than three decades helping people lose weight, get stronger and build healthier lives — and I’ve seen just about every approach to weight loss come and go.
I’ve stayed out of the GLP-1 conversation until now. But these medications are changing the landscape, and there are some things I think you should know.
GLP-1s medically reduce your appetite and remove the noise around food. Don't take this time for granted. You have a unique opportunity to establish positive habits around food, movement and your health - without feeling like you’re constantly fighting your appetite.
Here’s something I really want you to understand: weight loss and fat loss are not the same thing. Research suggests that around a quarter — and in some studies more — of the weight lost with GLP-1s can be lean mass. That matters, because muscle is precious. It supports your metabolism, your bones, your strength, mobility and independence. So while the scales are heading down, I want your strength heading in the other direction. Resistance training and enough protein are your best friends here. Don’t just aim for a lighter body. Build a stronger one.
When you suddenly want less food, every mouthful becomes more valuable. You’re eating less, but your need for protein, vitamins and minerals hasn’t gone anywhere. I think of it as nutritional bang for buck. Protein first to help protect that precious muscle, then make the rest work hard for you: fibre, vegetables, healthy fats, quality carbohydrates and plenty of water. And don’t underestimate fibre. It supports your gut and heart health, helps with blood sugar control and keeps things moving. Your appetite got smaller. Your body’s nutritional needs didn’t.
Medication can help with the physical side of weight loss. But your behaviours are built by what you learn, practise and repeat. A GLP-1 can’t teach you how to put together a great meal, create routines that work in your real life or help you stay on track when you’re tired, stressed or life goes sideways. That part is still yours. And this is where mindset and coaching can be the secret sauce. Not to make you perfect, but to help you understand your patterns, build practical routines and create habits you can keep coming back to. The goal isn’t just knowing what to do. It’s making it part of how you live.
When a GLP-1 turns down your appetite, it can turn down your interest in food too. I just don’t want it turning down the joy. Food is nourishment, but it's also family, friends, culture, celebration and connection. The meals we share and the occasions we celebrate around food are part of a healthy, enjoyable life too. Eat less if that’s where your appetite takes you. Just don’t lose everything else food brings to the table.
Whether a GLP-1 is right for you is a conversation for you and your doctor. What you do alongside it? That’s absolutely in my wheelhouse. I’ve always been a big believer in having a plan, and I’d be thinking beyond your goal weight from day one. Your muscle. Your fitness. Your knowledge. Your routines. Your relationship with food. These are the things you want to take with you, whatever happens with the medication. Don't wait until you've lost the weight to start building the life you want to live afterwards. Start building it while you're on the way there.
Considering a GLP-1 or already using one? Imagine pairing it with a holistic plan built around everything you need for long-term health. Nutrition to nourish you. Fitness to build and protect muscle. Mindset to create habits that stick. A community to support you. And results designed to go beyond the scales. GLP-1s can be a powerful tool. Pair one with my 12WBT program and you’ve got a plan to turn weight loss into long-term health.
