Where do I start?

A stat that keeps coming up in research: roughly 40% of the weight people lose on GLP-1 medications like Ozempic or Wegovy is lean mass — not fat. That means muscle. Gone. And the cruel irony? The less muscle you have, the harder it is to keep weight off long-term — and the worse your metabolic health gets. The two biggest mistakes people on GLP-1s are making right now: 1️⃣ Doing cardio instead of lifting. Cardio burns calories. Resistance training tells your body to preserve muscle while it loses fat. On a GLP-1, that signal matters more than ever. 2️⃣ Not eating enough protein. Appetite suppression sounds like a win until you realize you're also suppressing the protein your body needs to hold onto muscle. Most people aren't hitting anywhere near enough. I did a full breakdown of this in a recent video if you want more information. Discussion question for the community: Are you on a GLP-1, or do you know someone who is? What's been the biggest challenge — protein intake, training, or something else?

It's vague, unmeasurable, and means something different to every person who says it. "Eating healthy" can mean salad every day. It can also mean cutting out every food you enjoy while still being 400 calories under on protein. The goals that actually work: → Hit 140g of protein today → Eat vegetables at 2 of 3 meals → Don't drink calories Monday–Friday Specific. Countable. Done. What's one vague nutrition goal you've replaced with something concrete? Drop it in the comments.

I know that sounds backwards coming from a trainer and RD. But here's what I see constantly: someone decides to get healthy, buys a membership, wanders around the gym for a few weeks with no plan, sees zero results, and quits. Canadian data just confirmed it — 50% of gym members cancel within 6 months. Gym prices are up 15.9% since 2021. People are paying more to quit faster. The fix isn't more discipline. It's a program that fits your actual life — not your ideal one. What made the difference for you when you actually started seeing results? Was it a plan, a coach, a habit shift? Drop it below 👇

Something I've been building for a while is finally live, and I wanted this community (and those on my email list) to be the first to know. It's in the Classroom tab: https://www.skool.com/nutritionxfitnesscollective/classroom The course helps highlight the core framework I use with every coaching client who wants to lose fat without an extreme diet. It covers: - Why most fat loss attempts fail (and what to do instead) - How to set up your calories and protein without obsessing over every number - The training side — what actually moves the needle vs. what's noise - How to make it sustainable long-term It's built for people who are done with the restart cycle and want to actually understand the principles well enough that they don't need another program six months from now. If you go through it and have questions, drop them here — happy to answer anything in the comments. And if you know someone who keeps spinning their wheels on fat loss, send it their way. It's free, so there's zero friction.