Insights
Evidence-based nutrition guidance for your GLP-1 journey. Written by Dan Chase, RD.
What Happens When You Stop Taking Ozempic — And How to Prepare
Studies show 60% weight regain within a year of stopping GLP-1 medications. Here's why — and 5 things to do right now to build habits that outlast the medication.
Oral GLP-1 Pill vs Injection: What Changes for Your Nutrition
Switching from injectable to oral GLP-1? An RD explains the 30-minute fasting rule and what it means for your meal planning.
GLP-1 Weight Loss Plateau: What to Do When Progress Stalls
Hit a plateau on Ozempic or Mounjaro? An RD explains why it happens and the nutrition adjustments that get things moving again.
GLP-1 Bone Loss: What the New AAOS Research Actually Means for You
New AAOS 2026 research links GLP-1 use to higher long-term osteoporosis risk. An RD breaks down what it means and what to do now.
New Weight Loss Drugs Coming in 2026-2027: Orforglipron, Retatrutide & More
What new GLP-1 and weight loss drugs are launching? An RD breaks down orforglipron, retatrutide, CagriSema — and whether you should wait or start now.
What Is Food Noise? A GLP-1 Dietitian Explains
Food noise can occupy 50-80% of your mental bandwidth. Learn why GLP-1s quiet it and what to build during that window.
Ozempic & Thyroid Cancer: An RD Separates Fact from Fear
Worried about ozempic thyroid cancer risk? RD Dan Chase reviews the FDA warning, rodent studies, and human data to separate real risk from headline fear.
How Many Calories Should You Eat on Ozempic? It's Not That Simple
The answer isn't a magic number. Learn why protein targets and food quality matter more than calorie counting on GLP-1 medications.
Foods to Avoid on Ozempic, Wegovy & Mounjaro (From an RD)
A registered dietitian shares the real foods to avoid on Ozempic, Wegovy & Mounjaro — plus what's actually fine. Practical tips from clinical experience.
Decades of Dieting. Then Something Finally Clicked.
I've worked as a dietitian long enough that certain stories don't surprise me anymore. The arc is almost always the same—decades of dieting, and then a GLP-1 medication changes everything.
She Started Dieting at Ten. Forty Years Later, Something Finally Changed.
A patient's four-decade struggle with weight — and what actually changed when she started GLP-1 medication. It wasn't just the scale.
What to Eat When You're Not Hungry on GLP-1 Medications
Lost your appetite on Ozempic or Wegovy? A dietitian shares what and how to eat when nothing sounds good, without forcing yourself.
How Much Protein Do You Need on Ozempic? An RD Breaks It Down
Specific protein targets for GLP-1 users, why the ABW formula matters, and practical strategies for hitting your goal when you can't eat.
The THRIVE Framework: 6 Pillars of GLP-1 Nutrition
A dietitian's simple framework for eating well on Ozempic, Wegovy, Mounjaro & Zepbound. 6 pillars that protect muscle and manage side effects.
GLP-1 Hair Loss: Why It Happens and How to Prevent It
Losing hair on Ozempic or Mounjaro? A dietitian explains the real cause of GLP-1 hair loss and the nutrition strategies that help prevent it.
The Wegovy Pill Is Here: What It Means for Your Nutrition
The FDA just approved the first oral GLP-1 for weight loss. A dietitian explains what the Wegovy pill means for your protein and nutrition strategy.
Starting a GLP-1 Medication? What Your Doctor Didn't Have Time to Tell You
Everything you need to know about starting Ozempic, Wegovy, Mounjaro, or Zepbound. Side effect prevention, protein-first nutrition, and building sustainable habits.
The GLP-1 Debate Is Missing the Point. Here's What Actually Matters.
While politicians argue, the nutrition fundamentals that determine your success remain unchanged. Focus on what you can control.
How Much Protein Do You Actually Need on GLP-1s?
Research-backed protein targets for GLP-1 medication users. Learn why 1.2-1.6g/kg matters for muscle preservation.
Nausea on Ozempic? 7 Dietitian-Approved Strategies
Most GLP-1 nausea is preventable or manageable. Learn 7 evidence-based strategies from a registered dietitian.
10 High-Protein Snacks When You're Not Hungry
Protein-dense snacks for GLP-1 users with suppressed appetite. Easy, gentle options that pack a punch.
Managing Constipation on GLP-1 Medications
Practical strategies for the side effect nobody wants to discuss. Hydration, fiber, movement, and more.
5 Gentle Evening Strategies for GLP-1 Users
RD-backed ways to break old habits and build emotional balance on Ozempic, Wegovy, or Mounjaro.
Evening Cravings on GLP-1s: What's Actually Going On
The medication quiets daytime hunger, but evenings are still hard. Here's what's really driving evening cravings.
The Truth About 'Ozempic Face'
What the viral term actually means, why facial changes happen, and how nutrition supports healthy outcomes.
The Best Fiber-Protein Combinations for GLP-1 Users
Strategic food pairings that deliver both fiber and protein for better satiety, digestive health, and overall nutrition.
Prevent Muscle Loss with GLP-1 Diet Tips
Learn how proper protein intake can help maintain muscle strength during weight loss.
Boost Comfort Foods with Protein and Fiber
How to upgrade your favorite comfort foods to support GLP-1 weight loss goals.
Are Smoothies Healthy? A GLP-1 Guide
Low sugar, high protein recipes and tips to avoid store-bought pitfalls.
Regulation of Cues Therapy for Intuitive Eating
How regulation of cues therapy supports intuitive eating for GLP-1 users.
Weekly GLP-1 Nutrition Tips
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