GLP-1 Guide to Healthy Habits and Success

Fork U with Dr. Terry Simpson

Navigating GLP-1 Medications and Building a Healthier You: A Fork U Guide

Introduction: The Revolution Starts Here

Welcome to Fork University, where science meets sarcasm, and healthy eating gets a reality check. Today, we’re diving into the world of GLP-1 medications, like Ozempic and Zepbound—those little injections making waves in the weight loss and metabolic health scene. Spoiler alert: Even if needles aren’t your thing, this advice is gold for anyone looking to improve their relationship with food (yes, even you, cereal-at-midnight enthusiasts). So, grab a cup of tea (ginger if you’re nauseous), and let’s get started.

Breaking Free from Diet Culture: Goodbye, Guilt

Ah, diet culture. That pesky little voice whispering, “Carbs are evil,” or “You’re only worthy if you can squeeze into those jeans from 2012.” Here’s the deal: Diet culture sucks, and it’s time to boot it out of your life. Here’s how:

1. Focus on Health Over Appearance
2. “Strong, not skinny” isn’t just a gym bro mantra. Celebrate wins like better blood sugar control or climbing stairs without feeling like you ran a marathon.
3. Neutralize Food Labels
4. No food is inherently “good” or “bad.” (Except maybe that mysterious gas station sushi. Proceed with caution.) All foods can fit into a balanced diet—just maybe not all at once.
5. Ditch Unrealistic Media
6. Swap those Instagram influencers with body-positive accounts. Life is too short for filter-fueled comparisons.

Taming Side Effects: Fiber, Hydration, and the Art of Not Overeating

GLP-1 medications are game-changers, but they come with their quirks. Here’s how to navigate the rocky road of side effects:

Constipation: The Fiber Fix

Fun fact: Only 10% of Americans eat enough fiber. No wonder our colons are grumpy. Fix that with:

• Whole Grains: Brown rice, quinoa, oats—because white bread is so 1990.
• Legumes: Beans, chickpeas, lentils—fiber heroes and fart-inducing legends.
• Supplements: Citrucel or Metamucil work in a pinch, but food first!

Hydration: Sugar-Free Isn’t Always Your Friend

Not all hydration packets are created equal. Skip the sugar-free gimmicks and opt for options like Pedialyte. Bonus points if you grab the popsicles—because who doesn’t love reliving childhood?

Nausea: Avoid the Grease Trap

High-fat foods + GLP-1 = a stomach rebellion. Swap fried chicken for grilled and save yourself the bloat. Greek yogurt and peppermint tea are your new besties.

Building Healthy Habits: Small Steps, Big Wins

Forget the “eat less, move more” mantra. Here’s what actually works:

1. Mindful Portions
2. At restaurants, box up half your meal right away. Or embrace the kids’ menu—yes, you might even score a toy.
3. Protein with Purpose
4. Greek yogurt, beans, and protein shakes are your go-tos. But don’t let diet culture trick you into thinking protein is the only macronutrient that matters.
5. Celebrate Non-Scale Victories
6. Fitting into old jeans? Amazing. Cooking a new recipe? Even better. Toss the scale if it’s ruining your day—you’re more than a number.

Long-Term Success: Sustainable, Not Perfect

GLP-1 medications are tools, not magic wands. They’re here to help you build a healthier relationship with food, not to police your every bite. Remember:

• Moderation Wins: That scoop of ice cream isn’t your downfall. Balance it out with nutrient-rich meals.
• Be Patient: Rapid initial weight loss (thanks, glycogen, and water) will slow, but consistency pays off. A pound a week equals 52 pounds a year. Do the math and cheer yourself on.

Conclusion: Fork U’s Final Wisdom

GLP-1 medications are here to support you, not define you. Focus on health, ditch the guilt, and enjoy the journey. And don’t forget: Consult a real, western-trained physician and a dietitian. Chiropractors and green juice influencers don’t count. Ok, I sometimes drink some green juice.