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Successfully losing (and maintaining) weight with GLP-1 or without · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

0:00
Music.
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All right, y'all, welcome to part three and the final episode of our GLP-1 podcast series.
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On today's episode, I'm diving into the things that you need to be successful
0:52
at losing weight and keeping it off if you're using a GLP-1.
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Without these habits in place, you'll likely regain the weight because it will
1:02
not be a true lifestyle change.
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And I think by the end of the episode, you will gather that you can do all of
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these things with or without a GLP-1, but in order to be successful with a GLP-1,
1:16
these things have to be in place.
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Now, if you missed the first two episodes of this series, go back and listen to those first.
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In the first one, I shared the details behind why I can't fully support a GLP-1
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use and why I also could fully support GLP-1 use.
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In the second episode, I share how to determine if a GLP-1 is right for you specifically.
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So let's dive in today with everything that you need to be successful at weight
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loss for the long term with or without a GLP-1.
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Okay, here we go. And y'all, just as we get started, I feel like if you've been
1:54
around, you know, and you've listened to my podcast series, or you follow me
1:59
on social or whatever, I feel like some of these things are not going to be new to you, right?
2:05
Like they are good. You're going to be like, Oh, she said to drink your water.
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Again, you know, some of these things are just not going to be new to you.
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And but you know, I feel like I have to say it and say it and say it again.
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And it's like, eventually it clicks, you know, for you guys,
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eventually, it's like, Oh, yes, she was right.
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I do need to drink my water, you know, but I do want to give these things to
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you in the context of why they matter with a GLP-1, right?
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Why they're like that much more important if you are, you know,
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if on the last episode you decided you have a piece and you think this is the
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direction you need to go.
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But again, like I said in my intro, I also feel like, you know,
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these are the principles. A lot of these things are the principles of what we
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teach inside of our program.
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And majority of the ladies there do not use GLP-1.
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And so it's kind of like, if you wanna use a GLP-1, these definitely have to
3:02
be in place, but also like these things just need to be in place in a healthy
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weight loss lifestyle, period, right?
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And so I will say like, if these things are not in place.
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Then the use of a GLP-1 will likely just be another fad, short-term thing you've
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done for weight loss because it will be used as a Band-Aid, right?
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And we've talked about this in the past three or the past two episodes, right?
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It will be used as a Band-Aid instead of a supporter in your weight loss.
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The GLP-1 will be used that way.
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And once you're done with it, you will find yourself regaining the weight,
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right? If we use it as a Band-Aid, if we don't use it as a tool,
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you will find yourself regaining the weight, right?
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And so that is why this episode is so important, especially for our GLP-1 users.
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Now, I do wanna say, you don't have to do all of these at once, right?
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Like if, again, if you are not new around here, you know, we talk about a lot of grace.
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We talk a lot about, you know, slow and steady, you know, efforts in the right
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direction instead of trying to pile on, you know, 50 new habits at one time,
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because we know that doesn't work.
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GLP-1 or not, y'all, trying to, you know, reach, redo our entire lifestyle,
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redo our entire habits at once doesn't last very long, right?
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That's why all the fad diets don't ever stick.
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So you know here, we just say start somewhere, right?
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And so as I list these out today, I want you to just kind of keep that in mind,
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maybe picking one or two places to start, but also realizing that the end goal
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is to have all of these things in place, right?
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So that you feel like you've got a solid weight loss foundation for your lifestyle
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that you are creating, right? And so I'm going to just get started.
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The first thing that I feel like you really need with GLP-1 use, like I think.
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All of these are very, very important, but I think this one kind of is an umbrella
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for all the things that we're going to talk about next, and that is having a
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consistent support system.
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Okay, my number one tip for you is to find a program or a dietician.
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It doesn't have to be me, right?
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I think I'd be a great one, but it doesn't have to be me, right?
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But someone or some like a community of some sort that can help you maximize
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the effect and the long-term outcome of the medication, right?
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You may do a lot of Googling or you may do a lot of research on your own, right?
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But you need someone who actually has the knowledge, who actually has the experience
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to come alongside you to support you when maybe things aren't going how you expected.
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Maybe your experience isn't the experience you read about on Reddit.
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You know, maybe you're finding yourself frustrated or you're having some side
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effects that you can't manage or, you know, et cetera, et cetera, et cetera.
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And while we know our physicians are, you know, especially the prescribing ones
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are checking in on you and offering the best help they can, you don't have that
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much time with them, right?
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And so I think just finding a support system with someone who is more knowledgeable
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than you, honestly, and more experienced than you in this area is a game changer, okay?
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And then also just having a community that you can lean on if you are struggling
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and just need that encouragement or just need to know that you're not alone.
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I think, you know, I've talked about this before, but I think.
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RPF and plus are, it's like our level up program. It's a smaller program,
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but with more one-on-one attention.
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And it's a smaller group program. I think one of their favorite things about
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our Zoom calls, we do Zoom calls every other week.
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And I think one of their favorite things is just getting in there.
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Like we just wrapped up, you know, Mother's Day and Easter and all the things.
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And I think one of their favorite things is getting in there and hearing like,
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oh, she overate during Easter too.
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She, you know, ate too much dessert during Mother's Day too.
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Like just having that support and that encouragement to know,
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like, I am not alone in this day in and day out.
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And you do not realize how much that can motivate you to keep going, right?
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Because sometimes we just sit in the pit and we think about how we suck.
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We're the only ones that can't control ourselves on Mother's Day.
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We're the only ones that eat too many, you know, Reese's eggs, like that kind of thing.
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And so it's just so encouraging to see people just like you saying the exact
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same things you're saying and feeling the exact same things you're feeling, right?
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And so as you're going to hear, you know, today, and as I feel like you've heard
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this whole, this whole series, medication is just one piece of this, right?
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You are like, medication is
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just a pillar of your weight loss journey if you are going to take GLP-1.
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But there are so many other pillars that have to be in place and having a support
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system and having a place that you can feel like you belong, right?
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While you are on this journey is so important. And so, you know,
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I relate it to like anxiety because I am, you know, I discuss my anxiety probably too often on here.
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But like, I, you know, could take medication for my anxiety,
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right? And that would be helpful, right?
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My medication for my anxiety is helpful, right?
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But that is just a piece of it. I also need to get to the root of my anxiety.
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I also need to learn how to manage my anxiety. I also need to kind of figure
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out where my anxiety is coming from and like how to maybe, you know,
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scroll back and heal whatever that part of me is, you know, that stems higher
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anxiety in certain areas of my life, right?
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Like these are all pillars of healing my anxiety.
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If I just take the anxiety medicine every day, sure, like I am seeing the positive
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side effects of having lowered anxiety throughout the day.
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But am I really changing or doing as much work as I could be doing to hopefully
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heal my anxiety, come off of the medication,
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really learn how to manage my symptoms and my life to have an overall better
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life and longevity of improvement in that area, if that makes sense.
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Again, I mean, some of us may just be on anxiety and depression medicine forever,
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but this is just an example.
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We all want to see the best improvement in the areas of work that we are doing, right? And so.
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Doing something besides just taking the medication for an area of life that
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we really want to see long-term forever improvement, you've got to have,
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you know, the pillars, the additional pillars, okay?
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And so my next point that you must, like the thing you must do,
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you must have to make your GLP-1 use a long-term thing,
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you know, the results of your GLP-1 use a long-term thing, right, is understanding food.
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Okay, sure, this medication, it may make you have less of an appetite.
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It may make you not want to eat food. It may make you not crave certain things
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that you've always craved. And that is amazing.
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But we all know that when you come off of it, you will want to eat certain foods
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again, your appetite will not be the same, the same as it was on the medication,
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like all the things, right.
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And so during this time, especially if you're on GLP-1, it is so.
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Gosh, it is such a priority to just understand food, right?
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Like now you can think about food without just such an intense,
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you know, craving, right? So why not take this time to really understand like,
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okay, what is food makeup?
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And what are macros? And why does it matter?
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And how do I balance my intake, you know, to make sure that I am serving my
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body well, I am understanding how to make sure I am most satisfied, most full,
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even if this medicine is no longer in use by me.
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But then also, especially when you're on a GLP-1, right,
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we want to make sure that you're supporting nutrient sufficiency because you
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will not be as hungry, which means you will not eat as much,
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which means if when you do eat, all you're eating is junk, then you are going
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to be depleted in the nutrients that your body needs to thrive,
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that your body needs to live and live well, right?
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And so this is why we see some people come off of GLP-1 in worse shape than
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they were before, because they just truly just didn't eat anything and their
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body has wasted away, okay? Their body is struggling to...
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Do the things it's meant to do, right? We talk about this all the time,
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right? Like get all the nutrients, get all the vitamins, get all the minerals,
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everything that it needs to function properly.
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So we, while we are on a GLP-1 and while we're not on a GLP-1,
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need to make sure we're prioritizing things like protein, fiber,
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and nutrient-dense foods, right?
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So that when we do eat, it is something that we are serving our body with, okay?
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If we are not going to eat as much, when we do eat, we want to make sure the
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things that we are eating are helping us, not hurting us.
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Okay. And in the meantime, you're training your body to like these things,
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right? Like things that maybe you didn't even think about eating before.
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You're training your taste buds to say, okay, you know, maybe grilled chicken
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isn't that bad after all.
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You know, if maybe all you ate before was fried chicken, right?
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Or maybe this vegetable, you know, you learn how to cook it a certain way that
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you actually enjoy it, that kind of thing.
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So you're creating improvement in your food habits while you are making sure
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you're prioritizing the nutrients that you need, right?
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That is so flipping important, y'all. I think that this one is one that is a trigger for me.
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I cannot stand to see someone on a GLP-1, but continuing to just eat like garbage.
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Because again, it's not serving this long-term goal of keeping the weight off, right? It's just not.
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Like if you're gonna go out and you're gonna continue to have like the greasy,
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fatty foods that have hardly any nutrients, like when you come off the medicine,
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what you think you're gonna order?
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The greasy, fatty foods that have no nutrients and you're gonna be eating a
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whole lot more of them, right?
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And so using this time to change those taste buds and change those food habits, right?
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Okay, my next point is, to drink your water daily. Did y'all know I was gonna
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say it? You know I was gonna say it. I think every podcast I say it.
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But it's super, super important here, right? Because again, you have less of
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an appetite on a GLP-1, right?
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So when you have less of an appetite, you also may have less thirst,
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okay? So you have got to stay on this.
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Like you have got to force that water even if you're not thirsty, okay?
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Because odds are you may not be thirsty, right? And we talk about this with
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water in general. Like if we've taught our bodies not to drink enough or not
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to drink much water, then our body kind of stops demanding it, right?
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And so to create a water drinking habit,
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Sometimes it's a little bit of force on the front end, right?
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You got to set yourself a timer or, you know, make sure you're stacking it with
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another habit that you do every day.
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We've talked about this a million times. If you want to hear more about it,
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definitely go back to my Water for Weight Loss podcasts.
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But it's extra, extra important on a GLP-1 because water helps with your digestion,
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right? Which is very important.
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Like we've got delayed gastric emptying as it is. And so we really want to give
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our body what it needs, however we best can.
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And so water is going to help with the digestion, but it can also help with
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some of the side effects, right?
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Like the constipation, the nausea, or the stomach discomfort that you get from a GLP-1.
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Water can help ease those, okay? But like, again, with or without a GLP-1,
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we need water for general health.
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Okay, so my next one, I think this one is just, they're all super important, right?
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But physical activity, y'all.
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GLP-1 use causes more muscle loss.
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Okay, like I don't think that is, I think it's very clear that it does, right?
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Studies are showing that, studies can show a 25 to 39 percent muscle loss over
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a 36 to 72 week time period, okay?
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So 25 to 39 percent muscle loss over a third, so over, you know,
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36 a year to a year and a half kind of time period, okay?
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And so that is because, like weight loss, muscle loss comes with weight loss,
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right? Like it just does, right?
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And so, but the reason the muscle loss is so much greater on GLP-1 is because
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the weight loss is so much faster, okay?
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Our body, if we are not eating and we are dramatically not eating, right?
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Our body has to burn something, okay? It just is what it is.
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If we are not giving it what it needs, it burns what it can find, right?
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And instead of the, you know, the standard food that it burns through,
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it burns what it can find.
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And so with a slow and, you know, more steady weight loss, we are burning more
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fat than muscle, right? Because our body is finding the fat, it's burning it off.
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It's finding the fat, it's burning it off. But when we are severely restricting
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ourselves, it goes into that muscle.
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Okay. And so I.
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With the quick loss with the GLP-1, you are seeing more of the muscle wasting.
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You are seeing more of the muscle loss. Okay. And this is, again,
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this is one of those things I really don't think yet, like I mentioned on the
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last few episodes, like we just don't know the full effect of it yet.
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You know, like I'm just so curious, you know, the people that are on GLP-1 that
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are losing at a rapid weight rate at like age, you know, 30.
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I am curious, like what will their muscle mass look like at the age of 60 or
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younger, even, you know, I'm just, we, again, we don't know, but.
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In general, we lose muscle anyway, right? Like as we age, we lose muscle anyway.
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It's at about a 0.8% loss per year, right? That's why as we get older, right?
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Like y'all, my grandmother is dealing with this right now. She is 90 and praise the Lord.
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She is here with us on this earth still, but she just had a fall.
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It's just a struggle to even roll her wheelchair, move her arms in that way.
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As you age, our muscles stop working as effectively in general.
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And so if we are rapidly losing muscle at a younger age because of GLP-1 use,
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it is imperative that you are working against that, that you are building muscle,
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that you have some type of physical activity habit,
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like imperative, in permanent freaking marker, okay?
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Because just muscle loss over time, like just muscle loss, you know,
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general muscle loss, right? It decreases your strength and mobility.
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Obviously, you have a higher risk for falling.
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And I think all of us know people that like have fallen and that's kind of been
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their downward spiral of whatever with their health, right?
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But also like it weakens your heart, it weakens your lungs and weakens your other organs, right?
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You have lower energy levels, you have a weakened immune system,
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like you can go on and on and on.
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And like, I I don't know about you, but me as an almost 38-year-old mother with
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two younger children, like I'm not trying to have like lower energy levels and
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a weakened immune system and decreased strength and mobility right now, right?
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I'm trying to be as fit and as healthy and as whatever for my grandchildren,
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for when my kids have children, right?
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And so if you are on a GLP-1 and truly, if you are just, you know, in a, in a.
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Healthy lifestyle era right now, physical activity is a priority, right?
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And again, I remember what I said at the beginning, right? We don't have to
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do all these things at once, okay? We do not have to do them all at once,
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but it is, but I think physical activity, if you're on a GLP-1,
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needs to be one of the main focuses for you, okay?
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So with that being said, resistance training is ideal, right?
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Because you are actively focusing on rebuilding muscle or building muscle stronger, right?
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So while the GLP-1 may be trying to use some of that muscle,
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you are working against it by building muscle, right?
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But truly, any kind of movement habit is a great start, right?
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If you're listening to this and you're like, I know I need to be doing some
20:13
kind of exercise, but my God, the thought of going into the gym and lifting
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weights with all the gym bros or the thought of going to a HIIT class or something
20:21
like that makes me want to vomit, right?
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If that's you, right? cool, start with walking, okay?
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Start with walking because you will build muscles in those legs walking,
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but what else you will build is confidence in your physical activity,
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confidence in your movement, in your strength, and then what will happen later
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on down the road is you'll say, hmm.
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How can I, which I'm gonna talk about later, how can I layer on this cake?
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I've been walking pretty good and I've been feeling great and now I feel like
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I'm ready to take it to the next level. Maybe I'll get some free weights and
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just start doing a few curls, doing a few squats, that kind of thing,
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right? You layer and you layer and you layer.
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And we talk about this a lot in my program, but, you know, I love an online
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workout, like something I can do at home.
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Again, that's not for everybody. Some people are like, I just,
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I don't, because I don't do it, you know, and I get that. But again,
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that's a great place to start.
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20 minutes of some kind of low impact resistance training could be life changing
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for you. especially if you're on a GLP-1.
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So I'm going to get off my soapbox there, but that is one I'm really passionate
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about specific to GLP-1 use, y'all.
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I have seen this with my own eyes. Like I have seen it with people literally
21:38
wasting away and then it's like not long after that.
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They're also in the hospital for something bone-breaking related or,
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you know, and it's just the recovery is awful.
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And then, you know, a lot of times when they recover, while they're recovering,
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they regain the weight. It's just, it's awful. It's awful. It's awful.
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Okay. My next one is to focus on mindful eating habits, right?
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And we talk about this here a lot too, but like with a GLP-1,
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because the food noise is lessened, you can stay more aware of your relationship with food, right?
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That's the hope. is that you don't feel so much shame around your relationship
22:15
with food while you are on this medication.
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So then you can actually stay aware and focus in.
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Like, you know, shame makes us wanna like run from it. Shame makes us wanna
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look away. Like, I don't wanna think about why I ate that 17th Oreo.
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You know what I mean? That's what shame does to us. But when we are able to
22:33
quiet that food noise and quiet that shame around the food, then we're able
22:38
to kind of zoom out and then look at the situation from like,
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an above point of view, like looking down on yourself and say,
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like, why do I go back for seconds even when I'm not hungry, usually?
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Like, what prompts me to eat even when I'm not hungry?
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Like, why do I eat a snack at, you know, 2pm when I'm full?
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Like, how do I eat? Do I eat fast all the time? Do I eat mindlessly all the time?
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Do I eat out of emotion all the time? Like, you know, can zoom out from a kind
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of a disconnected place.
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You know, your emotions aren't so connected there and really become aware of
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your habits and why you might be doing some of these things and then put work
23:23
into it, right? Whatever that may need to be, whether it's.
23:27
You know, start making a small plate and, you know.
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Sit, eat your small plate, but then sit for five minutes, 10 minutes before
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you go back for seconds, or really start doing some of that root work of,
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okay, I know an emotional spiral always sends me looking for chocolate.
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So like, how can I start to manage my emotions in a way that I'm not seeking
23:50
comfort for them, but I can just sit in them?
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You know what I mean? Like, again, it depends for the different person what
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that focus might need to be.
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But awareness is the first step to making that lasting change.
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And y'all, your relationship with food can be the biggest, I hate to say problem,
24:10
but problem with weight loss, right?
24:11
And so if you are on a GLP-1, this could serve you so well when the food noise
24:16
is lessened to then be able to focus on, okay, what got me here?
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Why was I the person that I was? Why was I eating the way I was?
24:25
Why did I have this relationship with food that I had, right?
24:29
And again, as I've mentioned on these episodes, like that, that kind of work
24:33
with a counselor would be, you know, very beneficial.
24:37
Okay. My next one is having a plan.
24:41
Okay. I think, I think.
24:44
Meal plans, lifestyle plans, you know, work plans, all plans can sound so miserable,
24:53
y'all, and rightfully so.
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But let me explain to you why they sound miserable.
24:59
Because we're always making a plan that is bigger than what we're actually capable of doing, right?
25:07
We are always saying like, I'm gonna meal plan this week, and then I'm gonna
25:12
plan my breakfast, plan my lunches, plan my dinners, plan my snacks,
25:16
and I'm going to prep them all on Sunday.
25:18
And I'm going to go to Pinterest and I'm going to find all the recipes and they're
25:21
going to include fruits and vegetables that I don't eat, things like pomegranate
25:25
and things like Brussels sprouts.
25:26
And I'm definitely not going to fry anything. I'm only going to grill things
25:30
and I'm definitely not going to have any starch, no bread, no rice, no potatoes.
25:34
So, you know, they said spaghetti squash is a great substitute for that.
25:37
So maybe I'll try that. You know, like, no ma'am, that ain't a plan.
25:40
That's like boot camp. That's a military.
25:43
Okay. That is awful. You know what I mean? And so, yeah, you try that for one
25:47
week because you spiraled your plan out of control.
25:51
And then you're like, well, that sucked. I'm definitely going to,
25:54
you know, our subconscious brain's like, I'm going to be too busy to make a meal plan next week.
25:59
Any excuse to not have to do that. I'm so busy. You know, I forgot I didn't
26:04
get to do my plan because I had too much going on this week. right?
26:07
Like that is the problem, okay, is we make a plan way too rigid,
26:13
way too overwhelming, way too out of our comfort zone, right?
26:18
And so that is not what I'm saying here, okay?
26:20
But I think we all would agree that a plan helps us get it done, right?
26:30
Like if we go to work and we just sit down at our desk and we're like,
26:33
I don't know what I'm going to do today, you know, like we didn't have our calendar in front of us.
26:37
You know, we didn't have our boss telling us what we needed to do,
26:40
like what we wouldn't do anything today, right?
26:42
But if you have written yourself a to-do list, you've got a calendar,
26:46
you know, you've got a meeting at nine and you got a meeting at three,
26:48
you know, like all this stuff, then you have a plan.
26:51
That's a plan. Your calendar is your plan, right?
26:53
And so, so many people will go to their doctor, they will get on these medications,
27:00
and then they'll just start taking them, right? And they just wing it, right?
27:04
Because the meds do their job, right? They lower your hunger.
27:08
They lower the food noise and like all the things. And then you start seeing
27:11
weight loss and it's amazing, right?
27:13
But you have put no other like intervention alongside that, okay?
27:20
And so what ends up happening is you are taking the meds and just continuing
27:25
to live your normal life.
27:27
And oftentimes your normal life is what got you to the place of needing to lose weight. Correct?
27:34
Like if you're living your normal lifestyle and your normal lifestyle is what
27:39
got you to the place of being overweight and needing to lose,
27:43
then you are not adjusting anything to equip yourself and prepare yourself to
27:50
be able to come off of the medication and keep the weight off, right?
27:54
Because when you come off of the medication, you will still be living the normal
27:58
life that you were living before the medication, that you were living during the medication.
28:02
You're going to live the normal life after the medication and just still,
28:05
like I said earlier, go back to going out to eat, ordering the fatty fried things
28:09
and just eat more of them because you're not on the meds anymore, right?
28:13
And so that's how the weight comes back. So you have got to have some kind of plan in place.
28:19
Again, it doesn't have to be military, right? But some kind of plan in place
28:23
that is like, okay, yes, I am using this medication as a tool.
28:29
So that also means other things have to come alongside that.
28:32
So what does that look like?
28:34
Does that look like, you know, trying to eat better, like better quality food,
28:40
as I discussed earlier, or drinking your water every day, or starting a physical
28:46
activity routine, right?
28:48
Like you have got to be of the mindset of changing your health habits while on a GLP-1.
28:56
And baby, if you don't have a plan, you will look up three months,
29:01
six months, nine months from now and be like, oh, well, I've lost all this weight.
29:05
I said I was going to start working out.
29:07
I said I was going to try to eat some vegetables.
29:10
I said I was going to, you know, whatever. And then you're down,
29:13
your weight's down, right? And your doctor says it's time to taper off.
29:18
And then what? You know, so it needs to start day one, your first shot or,
29:24
you know, if you get one of these newer ones down the line, like your first
29:27
day of this medication, your plan needs to be in place.
29:32
Okay, and again, are you going to be perfect? No, no, you're not, no.
29:35
But you can always revert back to the plan. You can always come back to the plan, right?
29:41
We talk about this in my program all the time. Like none of us are perfect.
29:44
We just wrapped up a challenge with Easter, Mother's Day, end of school year.
29:49
Like not one single person was perfect at their weight loss plan.
29:53
Not even me, especially not me, you know what I mean?
29:58
But did that mean we just weren't going to have a plan for the next week?
30:01
Or did that mean we were just going to sabotage ourselves for the rest of the time? No, no.
30:06
But having the plan in place gives you something to come back to every single
30:11
time so that you are able to create this rhythm, create this healthy habit lifestyle for yourself.
30:19
Okay, so whether that is for you a meal plan, an exercise plan,
30:24
just a daily routine plan, like how am I going to just make sure I'm taking
30:27
best care of myself while on this medication? A plan to get yourself a therapist, right?
30:34
Like all of these things need, and I just feel like the theme of these past three podcasts is,
30:42
if you're going to get on this medication, you better be ready for the work
30:47
because that's what this is, right? You are putting work into yourself.
30:51
This medication is supporting you, but baby, you need to be focusing on your food,
30:56
getting yourself an exercise plan, getting yourself a therapist,
30:59
Like really planning to, again, in a realistic way, but in a,
31:04
I'm serious about this way, planning to change your habits, your health routine, right?
31:10
So that it is a lasting thing.
31:13
It is a lasting results, right?
31:16
And so that leads me to my next one, which is stress management.
31:21
If you are taking a GLP-1, but still spiraling out of control every single day,
31:26
your hormones are out of whack.
31:29
Your, you know, your emotions are all over the place.
31:32
Like y'all, you cannot, you're sitting here listening to this right now thinking,
31:36
when am I supposed to find time to exercise?
31:39
You know, when am I supposed to find food that's not the drive-thru?
31:42
Like that kind of thing. Like we need to circle back and figure out why are
31:48
we so stressed and what can we do about it?
31:52
Okay, because if we are constant, and I tell my ladies this all the time,
31:56
if you are constantly spiraling, if you are constantly just like losing your
32:01
mind one minute to the next, right?
32:03
People pleasing, your calendar's slapped full, you're going to bed late every
32:08
night, you're stress eating, like if you are constantly succumbing to the stress,
32:14
then weight loss will not happen for you.
32:17
Okay? It will not happen for you.
32:20
Some ladies, I have some clients on a GLP-1 and weight loss is not happening
32:26
for them because of the stress.
32:29
Okay? And so this one is just, before we go anywhere else, then this needs to be the focus, right?
32:35
And so what is causing you stress and what can you do about it? Do you need therapy?
32:41
Do you need to really be talking about like your marriage or your relationship
32:45
with your kids or the job stress?
32:48
Like do you need someone that you can seek therapy?
32:52
Like guidance, comfort, encouragement, like someone to challenge you in these
32:58
areas, like you need to see a therapist, okay?
33:01
Or maybe it's just that you're freaking tired all the time.
33:04
You need to put your phone down and you need to go to sleep sooner,
33:07
right? You need to prioritize those sleep habits.
33:10
The laundry can wait till tomorrow. Your kid can eat lunch at school instead
33:14
of packing their lunchbox. I'm talking to myself, y'all.
33:18
I'm like so sick of packing these
33:20
lunchboxes, Lord. But you see what I'm saying? Like, is it your sleep?
33:25
Do you need a new nighttime routine? Would that require a conversation with
33:28
your husband? Maybe, okay?
33:30
Or is it true just general rest?
33:34
Like rest is separate from sleep, right? Like if any downtime you have,
33:40
you find yourself picking up your phone or trying to busy yourself,
33:44
you are not prioritizing rest, okay?
33:47
Scrolling on Instagram is not rest, okay? shopping on your phone is not rest, okay?
33:54
We need to get comfortable with truly doing nothing because that is what regenerates our body.
34:00
Our body needs us to truly, truly rest for it to then be able to be at its best.
34:06
And so what does that look like for you?
34:09
Does that mean putting your phone like on airplane mode? Maybe.
34:14
Does that mean putting your phone in a different room at nighttime?
34:17
That's what I do and it's been life-changing, okay? Again, what does that look
34:21
like? Reducing overwhelm.
34:24
Are you a yes man? Like, are you saying yes to every single thing?
34:28
And then as a result, you're not enjoying one single thing because you're so
34:32
overwhelmed trying to get from one thing to the next, right?
34:36
Got to get control of that. Got to start learning the word N-O, baby, no.
34:42
You know, I would love to, but I'm sorry, I can't. And I don't owe you an explanation for why, okay?
34:49
Or are you drinking too much? Alcohol, y'all, spikes everything.
34:53
I mean, and again, I'm the first
34:55
one to sit here and tell you I'll have a glass of wine on the weekends.
34:59
But I do that with knowing that it is not serving me, right?
35:04
And so are we turning to alcohol for our rest, for our relaxation?
35:11
But then in turn, it's turning on us. And the next day, we're more stressed.
35:14
We're not feeling great, like all that, you know? So do we need to reduce alcohol,
35:19
right? Or maybe even caffeine.
35:20
These people out here walking around with these loaded teas 24-7.
35:23
Lord have mercy. I'm like, how stressed are y'all?
35:25
Because that like a cup of coffee, like I had a cup of coffee this morning and
35:29
I was like, oh my God, I am buzzing. You know what I mean?
35:32
And so sometimes you've had so much caffeine, you don't even realize the effects.
35:36
You don't even realize that it's causing you a lot more anxiety,
35:40
right? Or when you're coming down off the caffeine, that it's causing you a
35:43
lot more like anger or irritation, right?
35:48
Or again, if you have the trauma around the food, definitely therapy, right?
35:53
So that's those stress management habits need to be addressed.
35:56
If you run into your doctor looking for that, you know,
36:00
magic bullet for a GLP-1 prescription, but you are still going to be running
36:05
out of there and doing everything as fast and as crazy and as,
36:09
you know, in a hurry as you always have been with zero chill,
36:12
it's probably not going to serve you as well as you'd want it to.
36:16
And again, back to the lifestyle thing, when you come off of it,
36:21
you'll still have those crazy stress habits that will then what?
36:25
Lead you to eat your emotions.
36:28
You know, lack of sleep leads us to overeat and eat, you know, the junk, right?
36:34
We talked about this a million times on the hormone, the menopause podcast,
36:39
on the circadian rhythm podcast, you know, like lack of rest, overstressed.
36:47
People are more likely to eat more and eat more of the things that do not serve
36:53
our bodies, eat more of the things that are gonna cause us to gain weight, right?
36:56
And it's like, it's not even a conscious thing. It's just something we do.
37:01
And then the last one that I wanna talk about is your expectations of yourself, okay?
37:06
And this is one that is really big to me, especially with some of my ladies
37:10
that have done a lot of weight loss and,
37:14
things in the past and have always found themselves regaining the weight, right?
37:19
This really matters. Like if you are taking a medication and for weight loss
37:24
and automatically assuming that you're going to regain the weight after you've
37:30
done this hard work, you probably will, right?
37:34
Like we do what we like. Our brain likes a pathway. I talk about this all the
37:38
time. Our brain likes a pathway.
37:40
So if we're constantly telling our brain, as soon as I get off this med,
37:43
I'm going to regain the weight.
37:45
As soon as I get off this med, I'm going to regain the weight.
37:47
Whether you're saying it out of fear, out of self-doubt, whatever,
37:51
then your brain's like, oh, we're off this med.
37:53
Let's make her regain this weight. Let's self-sabotage. That is the definition
37:57
of self-sabotage, right?
37:59
And so you need to think positive thoughts, even if you don't want to right now.
38:06
You need to tell yourself, like, no, Constance said I need a plan. I'm putting in a plan.
38:10
Constance said I need to manage my stress. I am managing my stress better.
38:14
Constance says I need to have a physical activity habit. I am doing it,
38:17
right? And so I'm putting all these things in place.
38:20
And so I am expecting to come off of this medicine and keep this weight off for good, right?
38:26
And so you're expecting it, but then you're also proving to yourself that you
38:31
will because you are putting in these healthy habits alongside it.
38:35
You're doing all the right things, right? To tell yourself like,
38:39
no, I am going to keep this weight off because I am changing my lifestyle.
38:44
I am creating healthier habits.
38:46
I am creating a better routine for myself, right?
38:49
And so that one is just so big, because again, they all, they both kind of go hand in hand.
38:54
It's like, if you are not putting any healthy habits in place and you are just
38:59
kind of taking the medicine as a band-aid or whatever,
39:02
then you are kind of mentally telling yourself, Well, I'm going to regain the
39:05
weight because I'm not doing any of this healthy habit crap she said to do,
39:08
you know, and so again, by doing this extra,
39:12
these extra steps we've talked about today, even just a few of them,
39:15
even just one of them, right, you are showing yourself,
39:19
no, no, no, I'm creating a healthier lifestyle for myself, right?
39:22
And then in turn, hopefully changing those expectations of yourself as you continue
39:27
to prove yourself wrong, as you continue to prove yourself, you know,
39:32
that you are moving in the right direction.
39:34
So, and again, you know, I always say it, but a lot of grace with all of this, y'all.
39:40
Like, again, we're not going to be perfect every day, every week,
39:42
every whatever, you know, but just, again, always coming back to what you know
39:47
your intent is and actually following through with that intent.
39:53
And so I wanted to finish today, and I've got to take a big sip of water before I do.
39:57
I wanted to finish today with a post that I wrote back in August of 2024. for.
40:02
It was the first time I spoke out on GLP-1.
40:08
Because like so many people had been asking me about it and I wasn't really,
40:13
I wasn't really ready to bring it here.
40:15
Right. But I did just feel such a calling to just like get my opinions out or get my thoughts out.
40:21
And I went back to it when I was preparing for this podcast and I'm like,
40:25
this is still just so true.
40:27
I mean, I just felt the Lord all over this post when I wrote it.
40:31
And I think it's just a really good way to sum up this entire series that we've
40:35
done. And so I'm just going to read it for you guys. Here we go.
40:40
So many have asked my opinion on specific weight loss methods lately.
40:44
GLP-1, drops, pills, etc.
40:47
I even had a discussion about it on a live with my clients this week.
40:51
They saw me legit sweating as I tried to give my thoughts without offending
40:55
anyone. Here we are months later, y'all. Same thing.
40:58
So here is my best attempt at trying not to offend. Stick with me because in
41:03
true dietitian Constance fashion, it's long.
41:06
I have lots of personal and professional opinions and they go,
41:10
excuse me, they go far deeper than I will share here.
41:13
But my intention is to share what I know to be true as a professional and what
41:16
I see and have seen while working with literally thousands of women to lose
41:20
weight over the past 10 years.
41:22
There are risks. For some, these are life-altering risks. For others,
41:27
they will not be affected.
41:28
Now, there are risks associated with everything, dyes in our food,
41:33
additives, surgery, medications, you name it.
41:36
But for me personally, I want to do my best to reduce my risks for a long and
41:40
healthy life, and I'd assume the same of you.
41:43
But even still, for some people, these risks are worth it.
41:48
As I've stated on my business page before, I have encouraged a handful out of
41:52
hundreds of current clients to get on GLP ones after personal conversations with them.
41:58
Because for them, the benefits drastically outweigh the risks.
42:02
We're talking about obesity coupled with major health issues associated.
42:07
But for many out there, trying to just lose 20 to 30 pounds with minimal other
42:13
health factors, is the risk worth it? That's for each person to decide.
42:17
But here is the real message I want you to hear. Regardless of whether you choose
42:21
to take the risk or not, the wait will come back unless you learn how to improve
42:26
your relationship with food.
42:28
Period. Food is our culture. It will always be around.
42:34
Break rooms, barbecues, celebrations, and no magic weight loss method will remove
42:40
delicious food from your surroundings forever.
42:43
The research shows that once the medications are stopped, the weight comes back
42:48
if proper lifestyle changes are not made.
42:51
So until we actually do the work on our brain and our daily habits to know how
42:56
to confidently face food.
42:59
Knowing when to say yes and when and how to say no.
43:03
Understanding portion control.
43:05
Practicing mindful eating. Tackling the reasons we feel like food controls us.
43:12
Learning food makeup and why it matters to our body and our society.
43:17
Removing specific food shaming and body shaming labels.
43:20
Learning to love the body we are in and wanting to help make it healthier, not just skinnier.
43:27
Until we do these things, we are going to be forever putting a Band-Aid on the problem.
43:33
Think about it. If we want bigger muscles, we wouldn't just chug protein shakes
43:38
and hope for the best. We'd lift weights regularly.
43:42
If we experienced trauma, we wouldn't just pop a pill and hope it solved all
43:46
the things we endured. We'd seek a therapist to work through the pain.
43:50
If we had a knee surgery, we wouldn't just cross our fingers and hope our body
43:54
returned to normal after. We'd rehab it.
43:57
If we get married, we don't just live with a person and hope it works out.
44:02
We do the work to keep the love and trust alive.
44:06
Long-lasting results in any area of our life takes consistent effort.
44:12
It is the same for weight loss after a lifetime of struggling with our weight and food.
44:16
We have to be willing to face and understand how our body gains and loses on
44:22
how our decisions play a part in that, and deal with the emotions associated
44:26
for the weight loss to stick.
44:28
If you don't, it will just become another memory of when you lost the weight just to regain it again.
44:34
And what's magical is that for many people, this is all the effort that is really
44:39
needed to see the 20 or 30 pound weight loss forever, no shots required.
44:45
So my thought for the general public, not those with extreme health needs, is that,
44:50
Why not skip the middleman and save lots of dollars and do the work on you now?
44:58
In my program, we talk a lot about health being like a layered cake,
45:03
establishing one habit at a time, getting it real pretty and strong,
45:08
and then adding the next layer.
45:10
This is how a cake becomes tall and decadent. If we toss it all at once,
45:15
if we toss it all on at once, it'd be a mess.
45:19
If we didn't wait for a layer to cool before we iced it, it would all melt off and need to be fixed.
45:25
If we bought the cake from the store and pretended like we baked it,
45:28
we wouldn't have the same understanding of the foundations needed to create
45:32
it or to feel the ownership that we would have if we baked it on our own.
45:37
So, get the trainer.
45:40
Get the dietician. Get the cookbook.
45:43
Get the fancy water bottle. Or 10, if you're me.
45:47
Get the app. Get the devotional. Get the new tennis shoes or workout clothes.
45:52
Get the watch. Get the therapist.
45:54
Get whatever you need to start your layered cake journey to make your weight
45:59
loss a lasting one so that you are never looking for ways to lose weight again.
46:05
Put in the consistent effort for the long haul and change your life habits and health forever.
46:12
So y'all, that is, you know, I think, again, it sums it all up, right?
46:15
Like for some, they may need the medication because they have got deeper rooted
46:20
food addiction, you know, obesity related health issues. Okay.
46:28
But for all of us, those people and the ones who, you know, just want to lose
46:34
some weight, right, but maybe don't need the GLP-1,
46:37
for all of us, we have got to establish healthy and realistic lifestyle changes, like period.
46:47
They're not gonna be overnight and they shouldn't be miserable,
46:51
right? But we have got to start somewhere and we have got to start,
46:55
to put one foot in front of the other to create these healthy habits that not
47:00
only help us lose the weight, right, but help us sustain an overall healthy lifestyle, okay?
47:05
And so what's wild is if most people committed to those things,
47:09
you know, to commit it to the healthy habits, committed to the lifestyle,
47:12
you know, one foot in front of the other, the layering of the cake,
47:16
if they committed to that,
47:18
then many would not be turned into this medication, right?
47:21
But you've got to commit to wanting to make the change with or without the medication
47:29
for it to be a lasting effort.
47:33
So with that said, this is it, y'all. That's the end of our GLP-1 series.
47:38
I hope that, I know I've gotten a lot of great feedback.
47:43
And so I know it has been helpful for so many. And honestly,
47:46
it's been very helpful for me.
47:48
You know, I feel like I've finally been able to get it off my chest, right?
47:52
So, and just put it all out there so that you guys kind of know where I stand
47:55
and know how I feel about it. And now we can move on, right?
47:58
Like we can either start your weight loss journey with a GLP-1 or start your
48:03
weight loss journey with a mindset of creating healthy habits for the long-term lifestyle.
48:11
So as always, I would love any questions, feedback, whatever you got.
48:17
This topic is not one that's going away.
48:19
And so I'm here. I'm here if you guys need me, right?
48:23
And I guess that's it. Thank you.
48:25
Music.