05/30/2026
Last night at a graduation party, I had several conversations with current and former clients who told me they've gained 5–7 pounds since stopping their GLP-1 medication.
My response may surprise you...
While GLP-1 medications can be incredibly helpful tools, they are not the foundation. The foundation is what you've heard me talk about over and over again:
✅ Prioritize protein
✅ Prioritize sleep
✅ Prioritize fiber
✅ Prioritize water
✅ Prioritize movement
And when it comes to movement, walking is one of the most underrated forms of exercise there is.
Would I love for everyone to resistance train 2–4 times per week? Absolutely. Resistance training is one of the best things we can do for our metabolism, muscle mass, bone health, and overall longevity.
But I also understand that not everyone is ready for that.
What everyone IS ready for is eating protein and taking a walk.
You don't have to do everything perfectly. You don't need a complicated workout plan. You don't need to live in the gym.
Start with the basics. Master the basics. Repeat the basics.
Because at the end of the day, everyone has to eat—and prioritizing protein may be the single most powerful habit you can build for long-term weight management and health.
The fundamentals work. They may not be flashy, but they work. 💜
