Amy Seibert, DNP, WHNP-bc, MSCP

06/10/2026

06/03/2026

Post dinner thoughts

05/30/2026

Breaking down breakfast

I talk to my patients a lot about the first meal of the day, hitting protein and fiber goals to get off to a good start, and how to eat to preserve muscle and boost serotonin and gut health—especially important when on glp-1s.

Here’s breakfast today—I probably won’t be hungry for a good 4 or 5 hours after this, allowing my body to have a good fasting window where the pancreas doesn’t have to continuously pump out insulin to process glucose from snacking. This helps avoid insulin resistance and the central weight gain that comes with it.

Avocado toast with herbs, topped with eggs and a side of fruit salad.

Includes 1 medium avocado, pico de gallo, snipped cilantro, olive oil, flaxseed meal, lime juice, sea salt, sourdough bread. Fruit salad includes 1 medium peach, 1/2 cup raspberries, 1/2 cup blueberries, lime juice, dab of honey, snipped basil.

The numbers:
28 grams protein (didn’t quite hit my 30 g minimum so I nibbled on a bit of leftover grilled chicken breast while I was preparing everything)

13 plant sources (well on my way to my daily target of 20)—every little bit counts here for gut biome diversity, so i include the lime juice, olive oil, and sourdough bread in my count

16-18 grams of fiber (great start on that daily target of 25-30)

Obviously this isn’t a workday style breakfast but it sure is a great way to start the weekend. If you have any other great tips or meal ideas to share, post them here.

05/28/2026

Brag time, what’s your win of the week?

05/24/2026

One of my favorite meal preps. A good goal for breakfast is to hit 30 grams of protein and 8 grams of fiber. Do that for 2 more meals and you’re in good shape for the day. So these are my Elvis overnight oats. Collagen peptides aren’t a complete protein, but add all the other stuff in and you hit the protein goal and then some. No recipe, just throw it all in and top with milk.

05/22/2026

Back to work. Can’t let up at this point, thriving at midlife is a job

05/21/2026

Not all progesterones are created equal

04/23/2026

Mom’s corner and all the ingredients the rest of my family want nothing to do with. All set up so I can meal prep a salad later—quinoa, toasted chickpeas, dates, za’atar, pickled red onion, pumpkin seeds, chopped mixed herbs, and olive oil/lemon juice dressing. That’s the base I can keep in the fridge, then on the days I eat it, I can add sliced cucumber and avocado. Avg 12 plant sources, 16-20 G protein, and 12+ grams of fiber. I could add a few cubes of cheese or some chicken breast or salmon to boost the protein.