Your GLP-1 Bestie

What should you eat on a GLP-1 medication when your appetite, schedule, or interest in cooking changes? This episode walks through an illustrative day of easy fall meals, with options you can adapt to your own nutritional needs.

We cover breakfast, assembled lunches, simple dinners, snacks, and backup meals for busy days. You'll hear how to think about protein alongside food variety, how to adapt a meal you don't enjoy, and when ongoing difficulty eating deserves professional support.

In this episode:

- Realistic meal ideas for adults taking semaglutide or tirzepatide.

- Ways to simplify shopping, preparation, and packed lunches.

- Protein considerations without a universal target.

- What to do when your planned meal doesn't sound appealing.

- A practical exercise to choose three meals and one backup.

Try this: Choose one easy breakfast, lunch, and dinner, then add a backup meal for your busiest day.

Need help with your specific meals and navigating how to create your own routine? Black Friday is coming and the GLP-1 Girlie group program is back- jump on the waitlist! 👇🏻

WAITLIST 💗

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

Starting a GLP-1 medication can bring a lot of questions. What should you eat? What if your appetite changes? How do you manage meals, recognize concerning symptoms, and know when to ask for help?

In this episode, we walk through a practical framework for your first month on a GLP-1 medication, including semaglutide or tirzepatide. Each week offers a few priorities to help you build manageable routines and prepare for conversations with your healthcare team.

This is a guide to what to focus on—not a prediction of how quickly your appetite, symptoms, or weight should change.

In this episode, we cover:

• Week one: Understanding your prescription, knowing whom to contact, and keeping easy meals available.
• Week two: Supporting adequate nutrition when appetite changes, including protein, food variety, and regular eating opportunities.
• Week three: Troubleshooting practical obstacles, managing common gastrointestinal symptoms, and recognizing when to seek medical attention.
• Week four: Reviewing your experience, discussing movement, and preparing useful questions for follow-up.

We also discuss why someone else’s medication instructions, protein target, or first-month experience may not apply to you.

Your next step

Choose one action that would help you right now: clarify a medication instruction, plan an easy lunch, stock a backup meal, or contact your healthcare team about a concern.

Save this episode to revisit during your first month, and share it with someone who’s getting started.

Coming next: A realistic day of meals, with ideas you can adapt to your preferences, schedule, and nutritional needs.

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

Can you eat Halloween candy while taking a GLP-1? Or should you be avoiding sweets altogether?

Bestie, we’re not turning a fun-size Reese’s into a moral dilemma. 😂🍫

In this short and sweet episode of Your GLP-1 Bestie, Registered Dietitian and GLP-1 user Gianna Beasley is talking about how to enjoy Halloween candy while taking Ozempic, Wegovy, Mounjaro, or Zepbound—without guilt, restriction, or feeling like you’ve ruined your progress.

We’re talking about navigating cravings, listening to your changing appetite and fullness cues, ditching the all-or-nothing mindset, and why enjoying your favorite treats can absolutely coexist with prioritizing your health.

Because bestie, your GLP-1 is a tool to support your health—not a set of food rules.

In This Episode, You’ll Learn

• Whether you can eat candy and sweets while taking a GLP-1
• Why you don’t need to eliminate your favorite foods to make progress
• How GLP-1 medications may change your appetite, cravings, and fullness
• Why certain foods may feel different on your stomach while taking a GLP-1
• How to enjoy Halloween treats without guilt or food rules
• Why you don’t need to earn your candy or compensate for eating it
• What to do if you eat more candy than you intended
• How to practice flexibility while still prioritizing nutrition and your health goals

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

Ever have one of those weeks where absolutely NOTHING goes according to plan?

You miss your workouts, your meals look nothing like what you planned, your schedule is chaotic, and suddenly you’re thinking, “Well, I’ll just start fresh on Monday.”

Bestie, we need to talk. 💗

In this shorter, heart-to-heart episode of Your GLP-1 Bestie, Registered Dietitian and GLP-1 user Gianna Beasley is reminding you why consistency doesn’t mean perfection, especially when life gets messy.

We’re talking about navigating unexpected challenges, letting go of all-or-nothing thinking, adjusting your routines, and learning how to take care of yourself even when things don’t go according to plan.

Because the goal isn’t to build a perfect routine. It’s to build habits that can make room for your actual life.

❤️‍🩹 This episode is slightly out of the norm as I recorded from the hospital so we didn’t miss a week together. 

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

You’re taking your GLP-1, doing all the things, and watching everyone else share their incredible weight-loss results…but your scale? Barely moving.

So what gives?!

If you’ve been wondering why you’re not losing weight on Ozempic, Wegovy, Mounjaro, or Zepbound, this episode is for you.

In this episode of Your GLP-1 Bestie, Registered Dietitian and GLP-1 user Gianna Beasley breaks down 7 things to look at when your GLP-1 weight loss isn’t happening the way you expected.

We’re talking about realistic timelines, medication dosing, nutrition, movement, underlying health factors, and why comparing your progress to someone else’s can make you feel like you’re failing when you’re not.

Because bestie, slower progress doesn’t automatically mean failed progress.

In This Episode, You’ll Learn

• Why you might not be losing weight on your GLP-1 yet
• How long it can take to see meaningful weight-loss results
• Why starting doses aren’t necessarily intended to produce your full treatment response
• Why comparing your weight loss to other GLP-1 users isn’t helpful
• How to tell the difference between slow progress and no progress
• Why eating less and less isn’t always the answer
• How nutrition and resistance training support your long-term results
• What other health and lifestyle factors may affect your response
• Whether slow weight loss means you need a higher dose
• Why progress beyond the scale matters, too

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

You've lost the weight. Your clothes fit differently. Other people are noticing your body changing.

So...why don't you feel the way you thought you would?

In this episode of Your GLP-1 Bestie, we're talking about the part of weight loss that doesn't get discussed enough: your body can change without your relationship with your body automatically changing with it.

We're getting into why confidence doesn't magically appear at a certain number on the scale, adjusting to a changing body, loose skin, navigating comments about your weight loss, body neutrality, and learning to appreciate your body for more than what it looks like.

Because bestie, weight loss can change your body. It doesn't automatically heal your relationship with it.

In This Episode, You'll Learn

• Why losing weight doesn't automatically improve your body image
• Why it can take time to adjust to seeing your changing body
• How weight loss can sometimes give you new things to criticize
• How to navigate comments and compliments about your changing body
• Why you don't owe anyone an explanation for how you lost weight
• How to stop moving the finish line on when you're "allowed" to enjoy your life
• Why buying clothes that fit your body now matters
• How body neutrality can help when body positivity feels unrealistic
• When body image struggles may deserve additional professional support

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

Does your GLP-1 feel like it's working great for the first few days after your injection...only for your hunger to suddenly come roaring back right before your next shot?

If you've ever reached day five, six, or seven and thought, "Wait—is my GLP-1 wearing off?" you're definitely not the only one who's wondered.

In this episode of Your GLP-1 Bestie, Registered Dietitian and GLP-1 user Gianna Beasley breaks down why your appetite may feel different throughout your injection week, why feeling hungry doesn't automatically mean your medication stopped working, and what to actually do when your appetite gets louder.

We're also talking about one BIG mistake that can make those hungrier days feel even more dramatic: barely eating during the days when your appetite is lowest.

Because bestie, hunger is not proof that your GLP-1 isn't working.

In This Episode, You'll Learn

• Why you may feel hungrier before your next GLP-1 injection
• Whether your weekly GLP-1 actually "wears off" before your next dose
• Why appetite can feel different throughout your injection week
• How eating too little earlier in the week may affect how hungry you feel later
• Why hunger isn't a side effect we need to completely eliminate
• The difference between manageable hunger and feeling consumed by hunger or food noise
• Why you shouldn't "save calories" on your low-appetite days
• What to eat when your appetite increases
• Why eating more on a hungrier day doesn't mean you've done something wrong
• Whether increased hunger automatically means you need a higher dose
• How to track your hunger patterns throughout the week
• When changes in hunger, fullness, or food noise are worth discussing with your prescriber

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

Feeling absolutely exhausted since starting your GLP-1?

Maybe you're losing weight and your appetite is finally quieter…but suddenly you're dragging through the afternoon, struggling through workouts, or wondering why you could take a nap at literally any moment.

So—is fatigue just a normal part of taking Ozempic, Wegovy, Mounjaro, or Zepbound? Or is something else going on?

In this episode of Your GLP-1 Bestie, Registered Dietitian Gianna Beasley breaks down some of the reasons you may be feeling tired on a GLP-1—and what you can actually do about it.

We're talking about eating too little, accidentally cutting out carbohydrates, dehydration, sleep, dose changes, and why persistent fatigue shouldn't automatically be blamed on your medication.

Because feeling exhausted isn't something I want you to simply "push through" in the name of weight loss.

In This Episode, You'll Learn

• Why fatigue can happen while taking a GLP-1
• Why "GLP-1 fatigue" isn't always caused by one thing
• How eating significantly less can affect your energy
• Why getting enough protein isn't the same as getting enough overall nutrition
• Why carbohydrates still belong in your diet on a GLP-1
• How dehydration can contribute to feeling tired, weak, or lightheaded
• Why sleep still matters—even when your nutrition is on point
• Why fatigue may become more noticeable around a dose change
• Why you shouldn't assume every new symptom is caused by your GLP-1
• Other reasons fatigue may need to be evaluated by your healthcare provider
• Why you shouldn't automatically reach for iron, B12, or other supplements without knowing whether you actually need them
• When fatigue deserves a conversation with your healthcare team

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

Just started a GLP-1 and wondering what you're actually supposed to do now?

Maybe you just took your first dose of Ozempic, Wegovy, Mounjaro, or Zepbound. Maybe you're a few weeks in and wondering why you don't feel dramatically different yet. Or maybe your prescription is sitting in the refrigerator and you're trying to figure out how to do this "right" from day one.

This episode is your GLP-1 beginner's guide.

As both a Registered Dietitian who works with GLP-1 users and someone who has been taking a GLP-1 myself since 2022, I'm walking you through the seven things I want you to focus on when you're starting your medication.

We're talking realistic expectations, nutrition, protein, hydration, constipation, strength training, tracking your progress, and why comparing your first month to someone else's TikTok transformation is one of the fastest ways to make yourself miserable.

You do NOT need to have your entire GLP-1 journey figured out during your first week.

Let's start with what actually matters.

In This Episode, You'll Learn

• What to focus on when you first start a GLP-1
• Why you may not notice dramatic changes after your first injection
• Why your first few weeks don't determine whether your GLP-1 is "working"
• Why eating as little as possible should never be the goal
• How to start prioritizing protein from the beginning
• Why hydration, fiber, and bowel habits deserve your attention early
• Why strength training matters during GLP-1 weight loss
• How to think about preserving muscle while losing weight
• What to track besides the number on the scale
• Why food noise, hunger, energy, strength, digestion, and habits are all valuable information
• How social media can completely distort your expectations of GLP-1 weight loss
• Why someone else's progress is not a benchmark for your body
• When to reach out to your healthcare team for additional support

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...

What should your plate actually look like when you're taking a GLP-1?

You've heard you need protein. You've heard you need fiber. You know eating as little as possible isn't the goal. But when it comes time to actually make breakfast, lunch, or dinner...what are you supposed to put together?

In this episode of Your GLP-1 Bestie, Registered Dietitian Gianna Beasley breaks down a simple, flexible framework for building balanced meals while taking medications like Ozempic, Wegovy, Mounjaro, and Zepbound.

We're talking protein, produce, carbohydrates, and fats—and why you don't need to perfectly portion your plate, weigh your food, track every macro, or force yourself to eat a giant pile of vegetables when your appetite is already low.

You'll also hear real-life meal examples and learn how to adjust this framework for smaller appetites, early fullness, nausea, busy days, and those times when nothing sounds particularly good.

Because a balanced plate should make eating on a GLP-1 simpler, not more stressful.

In This Episode, You'll Learn

• A simple framework for building balanced meals on a GLP-1
• Why a balanced plate is a framework—not a rigid formula
• Why protein is often a helpful place to start
• How fruits and vegetables fit into your meals
• Why carbohydrates absolutely still belong on your plate
• The role dietary fat plays in a balanced meal
• Why you don't need four separate foods to "check every box"
• Real-life examples of balanced GLP-1 breakfasts, lunches, and dinners
• How to modify your plate when you get full quickly
• Why the traditional "half your plate vegetables" advice may not work for everyone with a significantly reduced appetite
• What to eat on days when your appetite is especially low
• How to stop turning nutrition recommendations into another set of diet rules
• The 10 second meal check method

💖 WAYS TO WORK WITH ME

If you’re tired of guessing what to eat, overwhelmed by conflicting advice, or trying to protect your muscle while losing weight…

✨ Join The GLP-1 Circle — my membership for support, strategy, and community

✨ Apply for 1:1 Coaching for high touch, personalized nutrition and fitness guidance aka the ultimate bestie experience

Book a one time consult with me here (Use code PODCAST for a discount)

FREE: Labs to Request Annually 

Connect with Me:

IG: https://www.instagram.com/dietitian.gianna/

Website: https://www.giannabeasley.com/ 

**Disclaimer: This episode and this podcast are not medical advice, consult with your own pr...