Your GLP-1 Bestie

If you’re taking a GLP-1 medication like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide, this episode is your reminder that the medication is only one piece of the puzzle.

In this episode, Gianna Beasley, registered dietitian, certified personal trainer, and your GLP-1 bestie, shares 7 habits that can help make your GLP-1 journey smoother, healthier, and more sustainable.

In This Episode, We Cover:

• Why GLP-1 success is not just about the medication
• How habits can help you feel better, reduce side effects, and support long-term results
• Why eating protein in the morning can help with blood sugar, energy, and muscle maintenance
• Simple high-protein breakfast ideas for low appetite mornings
• Why daily movement matters, even if it is not a full workout
• How walking, stretching, yoga, and short movement breaks can support your GLP-1 journey
• Why protein and fiber at every meal are key for fullness, digestion, metabolism, and blood sugar
• Why strength training at least twice per week can help preserve muscle mass
• How hydration and electrolytes can reduce fatigue, nausea, and dehydration-related symptoms
• Why your favorite foods and treats do not have to be off limits
• Why you should not wait until you feel hungry to eat on a GLP-1

Key Takeaways:

GLP-1 medications can be an incredible tool, but your habits still matter.

The goal is not perfection. The goal is to build routines that help you stay nourished, maintain muscle, manage side effects, support digestion, and feel good while using your medication.

Gianna’s book, The GLP-1 Solution, includes 175+ tips, tools, and strategies for navigating your GLP-1 journey and feeling your best.

💖 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...

If you’re barely eating on your GLP-1 because you feel full all the time, this episode is your reminder that eating enough still matters — even when your hunger cues are quiet.

In this episode, Gianna Beasley, registered dietitian, certified personal trainer, and your GLP-1 bestie, shares 20+ practical ways to increase calorie intake on GLP-1 medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, and tirzepatide without feeling overly full.

In This Episode, We Cover:

• Why GLP-1 medications can make it easy to under-eat
• Why hunger cues are not always reliable on a GLP-1
• How under-eating can worsen side effects, energy, metabolism, and overall progress
• Easy ways to add more calories without adding a lot of food volume
• How healthy fats like olive oil, avocado, nut butter, tahini, and full-fat dairy can help
• Higher-calorie protein options like salmon, chicken thighs, ground beef, eggs, and tofu
• Why toppings like pesto, cheese, sour cream, nuts, seeds, and sauces can be helpful
• How smoothies, shakes, juice, honey, and higher-calorie drinks can support intake
• The difference between a protein shake and a true meal replacement shake
• Why small, frequent meals matter on GLP-1 medications
• How to use snacks, meal timing, and balanced meals to get enough food in
• Why you may need to schedule eating instead of waiting for hunger
• Tips for reducing fullness from liquids around mealtimes
• Why tracking can be a helpful short-term tool if you’re struggling to eat enough

Reminders From This Episode:

On a GLP-1, you cannot always wait until you feel hungry to eat.

If you’re getting full quickly, focus on calorie-dense foods, smaller meals, and eating more consistently throughout the day.

You do not have to eat huge portions to increase your intake. Small additions like olive oil, nut butter, smoothies, salmon, cheese, energy bites, or higher-calorie snacks can make a big difference.

The goal is not to force-feed yourself. The goal is to stay nourished, energized, and supported while your medication is changing your appetite and digestion.

💖 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...

Tracking your food can be an incredibly helpful tool, but it is not something everyone needs to do forever.

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley talks about when tracking calories or macros can be useful, especially for people taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide, and when tracking may become harmful.

Gianna also shares life updates, including the return of the podcast, her upcoming GLP-1 membership, and her book The GLP-1 Solution, coming September 23, 2025.

In This Episode, We Cover:

• Why the podcast took a short summer break
• Updates on Gianna’s GLP-1 community, membership, and upcoming book
• Why tracking food intake can be a helpful educational tool
• How tracking can help you understand calories, macros, protein, carbs, fats, and portion sizes
• Why tracking may be useful for GLP-1 users who are skipping meals, feeling fatigued, struggling with nausea, or trying to build muscle
• The difference between tracking calories and tracking macros
• Why tracking does not need to be a lifelong habit
• When tracking can become harmful or obsessive
• Why tracking may not be appropriate for people with a history of eating disorders or disordered eating
• How to use tracking as short-term data instead of a measure of worth
• Why extremes around tracking are not helpful

Reminders From This Episode:

Tracking can be a tool, but it should never control your life.

For some people, tracking can help identify under-eating, low protein intake, inconsistent meals, or nutrition gaps on a GLP-1 journey.

But if tracking starts to impact your mental health, create food fear, trigger obsessive thoughts, or make you feel like your worth is tied to numbers, it is no longer serving you.

The goal is not to track forever. The goal is to learn, build awareness, and use the information in a way that supports your health.

💖 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...

If you’re taking a GLP-1 medication and something feels off, this episode is your check engine light.

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley shares five signs your GLP-1 journey may need more support while taking medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide.

Gianna explains why skipping meals, feeling exhausted, losing hair, losing strength, or struggling with side effects may be signs that your nutrition, hydration, dosing, movement, or overall habits need attention.

In This Episode, We Cover:

• Why your GLP-1 journey may need a nutrition and lifestyle check-in
• Why regularly skipping meals is a red flag
• How low appetite can lead to under-eating on GLP-1 medications
• Why fatigue may be related to food intake, hydration, sleep, or dose changes
• Why hair loss can happen when calories, protein, or micronutrients are too low
• How protein, vitamins, minerals, and adequate calories support hair health
• Why decreasing strength in the gym can be a major warning sign
• How GLP-1 users can support muscle maintenance with food and strength training
• Why side effects may mean your body needs more support
• How dehydration, low food intake, inconsistent habits, or dose issues can worsen symptoms
• Why professional support can help you troubleshoot your GLP-1 journey

Reminders From This Episode:

Your GLP-1 journey should not feel like you are barely surviving.

Skipping meals, feeling exhausted, losing hair, losing strength, or feeling controlled by side effects are signs to pause and reassess.

You deserve a GLP-1 plan that supports your energy, digestion, muscle mass, hair health, hydration, nutrition, and long-term results.

💖 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...

If your weight loss has stalled on a GLP-1 medication, it does not automatically mean the medication stopped working or that you need to increase your dose.

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley breaks down what to do when the scale stops moving while taking medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide.

Gianna explains why weight loss stalls happen, how metabolic adaptation works, why eating too little can backfire, and how to know whether you may need more food, a nutrition adjustment, more movement, or professional support.

In This Episode, We Cover:

• Why weight loss stalls can happen on GLP-1 medications
• Why a stall does not always mean you need a dose increase
• How metabolic adaptation affects weight loss
• Why your body may slow down weight loss when calories are too low
• The difference between a true plateau and normal scale fluctuations
• Why consistency matters before calling something a stall
• How under-eating can lead to faster plateaus
• Why eating more may actually be necessary for some GLP-1 users
• How to safely adjust food intake during a weight loss phase
• When increasing movement may help support progress
• Why extreme calorie restriction can impact hormones, thyroid health, muscle mass, and long-term results
• Why sustainable GLP-1 weight loss requires enough food, protein, movement, and patience

Reminders From This Episode:

A weight loss stall is not a failure — it is often your body adapting.

Before assuming your GLP-1 dose needs to change, look at your food intake, consistency, stress, sleep, movement, protein, and overall habits.

The goal is not to eat as little as possible. The goal is to lose weight in a way your body can actually sustain.

💖 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...

If you’re taking a fiber supplement every day because you’re on a GLP-1 medication, this episode is your reminder that supplements are meant to be supplemental — not a replacement for fruits, vegetables, whole grains, beans, and other fiber-rich foods.

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley breaks down why fiber is so important while taking medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide.

Gianna explains why relying only on fiber supplements can miss the mark, how fiber supports constipation, digestion, blood sugar, cholesterol, gut health, and colon health, and why GLP-1 users need to prioritize real food sources of fiber.

In This Episode, We Cover:

• Why fiber supplements should not replace fiber-rich foods
• Why constipation is common on GLP-1 medications
• How low appetite can lead to low fruit, vegetable, and fiber intake
• Why fruits and vegetables matter beyond bowel movements
• The difference between soluble and insoluble fiber
• How soluble fiber supports blood sugar, cholesterol, and digestion
• How insoluble fiber supports stool bulk and regular bowel movements
• Why micronutrients from fruits and vegetables matter for overall health
• High-fiber fruits like raspberries, blackberries, blueberries, apples, pears, oranges, kiwi, peaches, and plums
• High-fiber vegetables like broccoli, Brussels sprouts, sweet potatoes, spinach, kale, cabbage, cauliflower, and artichokes
• Fiber-rich foods like chia seeds, flax seeds, oats, barley, lentils, black beans, chickpeas, kidney beans, whole wheat bread, brown rice, and whole wheat pasta
• Why kiwi may be helpful for constipation support
• How to slowly increase fiber without overwhelming your digestion

Reminders From This Episode:

Fiber is not just about pooping.

Fiber supports digestion, bowel regularity, blood sugar regulation, cholesterol, gut health, and long-term health.

Supplements can be helpful short term, but the goal is to build real food sources of fiber into your GLP-1 routine through fruits, vegetables, whole grains, beans, legumes, nuts, and seeds.

💖 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...

Two years, 50,000+ downloads, a book deal, countless GLP-1 conversations, and one very grateful dietitian behind the mic.

In this special anniversary episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley celebrates two years of the Game Changing Health Podcast (now Your GLP-1 Bestie) and reflects on what this show has become since launching in May 2023.

Gianna shares the story behind starting the podcast, how it has grown, why GLP-1 medications have become such a major focus of the show, and how the podcast helped open doors — including her upcoming book, The GLP-1 Solution.

This episode is part celebration, part reflection, and part invitation for listeners to help shape the next year of the podcast.

In This Episode, We Cover:

• The two-year anniversary of the Game Changing Health Podcast
• How the podcast started and what it took to finally launch
• Reaching more than 50,000 episode downloads
• Why Gianna is grateful for every listener
• How the podcast has created new opportunities, including a book deal
• The upcoming release of The GLP-1 Solution
• Why Gianna started the podcast to share realistic, sustainable health education
• The evolution of the podcast toward GLP-1 medications, nutrition, movement, and root-cause health
• Why social media misinformation around GLP-1s needs to be debunked
• What listeners can expect in year three of the podcast
• Ways to work with Gianna through one-on-one coaching, one-time visits, the GLP-1 Girlies group program, and functional medicine testing
• How listeners can request future episode topics or guest ideas

Reminders From This Episode:

The Game Changing Health Podcast (now Your GLP-1 Bestie) exists to help you walk away with practical, realistic health information you can actually use.

Whether you are taking a GLP-1 medication, navigating PCOS, working on your nutrition, rebuilding your relationship with movement, or trying to improve your health in a sustainable way — you deserve evidence-based support that feels human.

Thank you for being part of the first two years. The next chapter is just getting started.

💖 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 does it actually look like to stay on a GLP-1 medication long term — especially when insurance changes, side effects flare, life gets stressful, and the journey stops feeling simple?

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley shares her honest 2.5 year update on Mounjaro, including what has changed since her last GLP-1 update, how she is navigating insurance loss and medication access, and what the last six months have looked like emotionally, physically, and medically.

Gianna opens up about taking Mounjaro for insulin resistance related to PCOS, managing nausea, navigating grief and stress, adjusting doses with her physician, and why her GLP-1 journey has not been a straight line.

In This Episode, We Cover:

• Gianna’s 2.5 year update on Mounjaro
• Taking Mounjaro for PCOS-related insulin resistance
• What changed after losing insurance coverage for GLP-1 medication
• The cost and access challenges many GLP-1 users are facing
• Navigating dose changes from 5 mg to 7.5 mg
• Why nausea has been one of Gianna’s hardest GLP-1 side effects
• How stress, grief, and chronic Epstein-Barr virus impacted her health
• Why consistency with dosing can matter for side effects
• The emotional side of sharing a GLP-1 journey publicly
• Why body size does not determine someone’s credibility or expertise
• The importance of medical supervision when adjusting GLP-1 medications
• Why having a provider who understands GLP-1s can make such a difference
• What Gianna is planning next in her Mounjaro journey

Reminders From This Episode:

A long-term GLP-1 journey is not always linear.

Medication access, insurance changes, side effects, stress, grief, hormones, insulin resistance, and real life can all impact the experience.

You are allowed to need support, adjust your plan, ask questions, and troubleshoot along the way — and your body size does not define your worth, your progress, or your expertise.

💖 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...

If your nausea feels worse after starting or increasing your GLP-1 dose, there may be a few everyday habits making it harder on your body.

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley breaks down common nausea triggers while taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide.

Gianna explains why nausea can happen during the first few weeks of starting a GLP-1, restarting after a break, or increasing your dose — and what may be making symptoms worse, including dehydration, under-eating, constipation, high-fat meals, alcohol, motion sickness, and eating too close to bedtime.

In This Episode, We Cover:

• Why nausea can happen on GLP-1 medications
• When side effects may be more common after starting or increasing your dose
• Why greasy and high-fat foods may worsen nausea
• How eating too close to bedtime can trigger reflux or nausea
• Why overeating can feel especially uncomfortable on GLP-1s
• How taking medications or pills on an empty stomach may upset your stomach
• Why dehydration can make nausea, constipation, fatigue, and poor performance worse
• How under-eating or going too long between meals can contribute to nausea
• Why motion sickness may feel worse if you are already nauseous
• How alcohol and spicy foods may trigger nausea or reflux
• Why constipation is one of the biggest nausea triggers for many GLP-1 users
• Simple habits to check if your nausea feels worse than expected

Reminders From This Episode:

Nausea on a GLP-1 can be common, but your daily habits can make it better or worse. (it shouldn't be normal indefinitely)

Hydration, regular meals, balanced food intake, constipation management, and watching high-fat or trigger foods can all make a difference in how you feel.

You do not have to just “push through” feeling awful — your body may be asking for more 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...

If you’ve seen someone on TikTok say you can’t eat pizza, ketchup, fruit, grains, or carbs on a GLP-1, this episode is your reminder to pause before believing everything you hear online.

In this episode, Registered Dietitian, Certified Personal Trainer, and GLP-1 Bestie Gianna Beasley debunks common GLP-1 food myths and misinformation about what you “can’t” eat while taking medications like Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, or tirzepatide.

Gianna breaks down why fear-based food rules can be misleading, why you do not need to completely avoid pizza, condiments, carbohydrates, grains, fruit, or vegetables, and how to think about food choices on GLP-1 medications in a more realistic and evidence-informed way.

In This Episode, We Cover:

• Common GLP-1 food myths circulating on TikTok and Instagram
• Why pizza is not automatically “bad” on a GLP-1 medication
• How higher-fat meals may affect digestion and side effects
• Why portion size matters more than completely avoiding certain foods
• Whether ketchup, BBQ sauce, tomato sauce, or red sauce need to be avoided
• Why carbs and grains do not need to be cut out on GLP-1 medications
• The importance of whole grains, fiber, and micronutrients
• Why fruit and vegetables are not the problem
• The difference between naturally occurring sugar and added sugar
• How to pair carbohydrates with protein for better blood sugar support
• Why alcohol may need more caution on GLP-1 medications
• How to spot fear-based nutrition advice online
• Why personal experience is not the same as professional nutrition guidance

Reminders From This Episode:

You do not need to fear entire food groups while taking a GLP-1 medication.

Pizza, fruit, grains, carbohydrates, and condiments can all fit into a healthy GLP-1 nutrition plan depending on your body, portion size, tolerance, and overall intake.

The goal is not extreme restriction. The goal is learning how to fuel your body in a way that supports digestion, blood sugar, side effects, energy, and long-term success.

💖 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...