Protein is everywhere right now. Energy bars, drinks, cereal, yogurt, and even bread now carry “high protein” claims on the label. We tend to associate protein with strength, metabolism, weight control, and healthy aging. When we see “high protein,” we often assume the product is healthier.

So do we really need all this protein? And are you actually meeting your needs?

The quick answer is that most adults probably consume enough protein to prevent deficiency. But that is not the same as eating enough to support muscle, metabolic health, body composition, or long-term resilience. Certain groups may be more likely to fall short, including older adults, vegetarians, individuals following low-calorie weight-loss plans, and those using GLP-1 medications that reduce appetite.

The current protein recommendation was designed to prevent deficiency. It was not created to optimize performance, preserve lean mass, or support specific health goals. That distinction matters. In this post, we’ll clarify what the current protein recommendation actually means, when higher intakes may be helpful, how to estimate your personal needs, and whether protein timing makes a difference.

The Recommended Dietary Allowance (RDA) for Protein

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, or about 0.36 grams per pound. This recommendation was established in 2002 as part of the Dietary Reference Intakes and remains the official guideline for healthy adults today.

For example:

• A 150-pound person needs about 55 grams per day
  • A 180-pound person needs about 65 grams per day

It is important to understand what this number represents. The RDA was designed to prevent deficiency in generally healthy adults. It reflects the minimum intake needed to maintain basic physiological function and avoid inadequate protein consumption. Most adults in the United States meet or exceed this amount.

However, the RDA was not developed to optimize muscle mass, improve body composition, enhance athletic performance, or preserve lean tissue during weight loss. It also does not account for differences in physical activity, calorie intake, aging, or specific health goals. In other words, meeting the RDA means you are likely avoiding deficiency. It does not necessarily mean you are consuming the amount that best supports strength, recovery, or long-term metabolic health.

That distinction is where newer research begins to expand the conversation.

What Newer Research Suggests About Protein Needs

While 0.8 grams per kilogram may prevent deficiency, research over the past two decades suggests that some groups may benefit from higher protein intakes depending on age, activity level, and calorie intake.

Older Adults
As we age, the body becomes less responsive to small doses of protein. This means the same intake that worked well in your 30s may not stimulate muscle maintenance as effectively later in life. For this reason, many experts suggest older adults aim for 1.0 to 1.2 grams per kilogram per day, and sometimes slightly more if strength training or recovering from illness. The goal shifts from avoiding deficiency to preserving strength and physical function.

Very Active Individuals
Strength training and higher levels of physical activity increase the demand for muscle repair and recovery. Research commonly supports a range of 1.2 to 1.6 grams per kilogram per day for resistance-trained individuals. Importantly, studies suggest benefits tend to level off around 1.6 grams per kilogram for most people. More is not necessarily better.

Individuals in a Calorie Deficit
When calories are reduced for weight loss, some loss of lean mass can occur. A slightly higher protein intake, typically 1.2 to 1.6 grams per kilogram per day, may help preserve muscle during fat loss and support better body composition outcomes.

Individuals Using GLP-1 Medications
GLP-1 medications often reduce appetite and overall food intake. When total intake drops, protein intake may decrease as well. Because these medications are frequently used during active weight loss, maintaining adequate protein becomes important for helping preserve lean mass. For many individuals, aiming within the general weight-loss range of about 1.2 to 1.6 grams per kilogram per day may be appropriate, depending on overall calorie intake and medical guidance. For individuals with significant excess body weight, protein needs are sometimes estimated using a realistic goal weight or lean body mass rather than total body weight.

Seeing the numbers by population can make this easier to understand.

How to Calculate Your Protein Needs

Most research on protein recommendations is expressed in grams per kilogram of body weight (g/kg). This simply means multiplying your body weight in kilograms by a protein target that fits your needs.

Start by converting your weight in pounds to kilograms by dividing by 2.2.

For example, a person who weighs 150 pounds would divide 150 by 2.2, which equals about 68 kilograms.

Next, multiply that number by a protein target. If we use a moderate target of 1.2 g/kg, the calculation would look like this:

68 × 1.2 = about 82 grams of protein per day

For most people, this provides a useful starting estimate. However, for individuals who are significantly overweight, it may be more practical to calculate protein needs using a realistic goal weight or lean body mass rather than total body weight.

Another common question is whether you should use your current weight, goal weight, or lean body mass when calculating protein needs. For most people, using current body weight works well. If someone has a significant amount of weight to lose, using a target or goal weight may make more sense. Lean body mass is occasionally used in athletic or clinical settings but is not necessary for most people.

Does Protein Timing Matter?

Meeting your total daily protein needs is the most important step. However, how you distribute protein throughout the day may also make a difference. Many adults consume very little protein at breakfast and most of it at dinner. Research suggests that spreading protein intake more evenly across meals may help support muscle maintenance and satiety.

Some studies suggest that around 25 to 35 grams of protein per meal may help stimulate muscle protein synthesis effectively. However, this should not be interpreted as a strict upper limit. Research has shown that larger protein-containing meals can continue to stimulate muscle protein synthesis for several hours.

Including protein regularly throughout the day may also help control hunger, reduce cravings, and support more stable energy levels. Protein-rich meals stimulate satiety hormones that signal fullness to the brain and help regulate appetite.

In practice, I often see this play out with clients who unintentionally consume very little protein earlier in the day and end up extremely hungry by evening.

One client in her early 50s came to me hoping to improve body composition. She had been experimenting with intermittent fasting and typically skipped breakfast because she “wasn’t really hungry.” By mid-afternoon, however, she found herself snacking frequently and feeling very hungry by dinner.

Dinner often became her largest meal of the day, sometimes including 60 grams of protein or more, partly because she was hungry and partly because she felt she had “earned it.” Despite exercising regularly, she had low energy for morning workouts and wasn’t seeing the body composition changes she expected.

Instead of dramatically increasing her total protein intake, we focused on redistributing it throughout the day. She added a protein-rich breakfast, planned a balanced lunch, and scaled back the very large dinner. Within two months, her energy during workouts improved, her afternoon snacking decreased, and she lost about 2 percent body fat, even though her overall calorie intake changed very little.

Rather than focusing on hitting an exact number at each meal, it can be helpful to include a meaningful source of protein at breakfast, lunch, and dinner while meeting your overall daily protein needs.

Final Thoughts

Protein needs are not one-size-fits-all. They vary based on age, activity level, calorie intake, and health goals. While the official Recommended Dietary Allowance is 0.8 g/kg, many people benefit from somewhat higher intakes to support muscle maintenance, metabolic health, and body composition.

Focusing on consistent protein intake throughout the day, along with strength training and an overall balanced diet, can help support long-term health, strength, and physical function.Keep in mind that muscle health is not just about protein intake. Your muscles also need load from strength training. Protein provides the building blocks, while resistance exercise signals your body to use them.

If you’re unsure how much protein you need or how to structure meals to meet your goals, I’d love to help you with a personalized plan.  Learn more about working with me here.

References

Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559.
https://pubmed.ncbi.nlm.nih.gov/23867520/

Phillips SM, Fulgoni VL. (2016). Assessment of protein intake in U.S. adults: Potential role of protein in optimal health. American Journal of Clinical Nutrition, 104(4), 1230–1236.
https://pubmed.ncbi.nlm.nih.gov/27581497/

Phillips SM. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4, 13.
https://www.frontiersin.org/articles/10.3389/fnut.2017.00013/full

Moore DR, Churchward-Venne TA, Witard O, et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology Series A, 70(1), 57–62.
https://pubmed.ncbi.nlm.nih.gov/25056502/

Mamerow MM, Mettler JA, English KL, et al. (2014). Dietary protein distribution positively influences 24-hour muscle protein synthesis in healthy adults. Journal of Nutrition, 144(6), 876–880.
https://pubmed.ncbi.nlm.nih.gov/24744367/

van Loon LJC. (2012). Role of dietary protein in muscle mass and strength maintenance in older adults. Journal of the American Medical Directors Association, 13(8), 713–719.
https://pubmed.ncbi.nlm.nih.gov/22840617/

Mitchell WK, Williams J, Atherton P, Larvin M, Lund J, Narici M. (2012). Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength. Journal of Cachexia, Sarcopenia and Muscle, 3(3), 153–160.
https://pubmed.ncbi.nlm.nih.gov/22983934/

Mitchell CJ, D’Souza RF, Mitchell SM, et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12).
https://pubmed.ncbi.nlm.nih.gov/38118410/

You started a GLP-1 medication, your appetite dropped, and weight loss came easily at first. Now the scale has stopped moving and you’re wondering whether you’re doing something wrong or if the medication has stopped working.

If this sounds familiar, you are not alone. And it does not mean you have failed or that the medication has failed you.

GLP-1 medications are highly effective at reducing appetite, but appetite suppression alone does not guarantee continued weight loss. When progress slows, it’s time to take a closer look at what else may be influencing results.

How GLP 1 Medications Work and Why Results Vary

GLP-1 medications affect hunger, digestion, and blood sugar regulation in ways that can strongly support weight loss, especially early on.

In clinical trials, many people lose about 10–15% of their starting body weight on GLP-1 medications, with average losses closer to 15–25% on newer GLP-1/GIP combination medications such as tirzepatide. Still, results vary widely. Some people lose more, some less, and many reach a point where progress slows earlier than expected. Genetics, metabolism, body composition, medical history, and lifestyle factors all influence how the body responds.

Weight loss on GLP-1 medications is rarely linear. The initial phase often moves quickly, followed by a slower period that is completely normal. This is also why comparing your progress to others, especially on social media, can be misleading.

What GLP-1 medications don’t do is automatically preserve muscle, ensure adequate nutrition, improve sleep, reduce stress, or undo years of chronic dieting or metabolic adaptation. They also don’t change food quality or eating patterns on their own.

When those pieces aren’t addressed, continued fat loss becomes more difficult, even with lower appetite and reduced food intake. This is where diet and lifestyle factors start to matter more.

Diet and Lifestyle Factors That Can Stall Weight Loss

When results slow, it is easy to assume the medication stopped working or that you are doing something wrong. IMore often, stalls are driven by small but important diet and lifestyle shifts that happen once appetite is suppressed. This is where I see the biggest opportunities for course correction.

Protein Intake Is Too Low

Low protein intake is one of the most common contributors to weight loss stalls on GLP-1 medications.

As portions shrink and meals become less consistent, protein intake often drops without people realizing it. Over time, this can lead to loss of lean muscle mass, which plays a key role in metabolic rate, strength, and blood sugar regulation.

When muscle mass declines, continued fat loss becomes more difficult, even if overall calorie intake remains low.

Protein intake is frequently overestimated, especially when meals are small or skipped. That’s why I often have clients track intake for a short period, including measuring or weighing some foods, so we can accurately assess whether protein needs are being met.

Preserving muscle mass is a core priority when using GLP-1 medications and a critical factor in maintaining long-term progress.

Total Intake Needs a Closer Look

After protein, the next area to assess is overall intake. This is where things can get confusing on a GLP 1 medication.

Some people are eating too little. Appetite is low, meals are skipped, portions are very small, and intake stays chronically low day after day. Over time, the body adapts by conserving energy. Daily energy expenditure drops, fatigue increases, and further weight loss becomes harder even when intake is very low.

Others are eating more than they realize, despite feeling less hungry than before. This often shows up through calorie dense foods in small portions, liquid calories, frequent grazing, or eating past fullness in social situations.

In both cases, the issue is not discipline. It is awareness. GLP 1 medications change hunger cues, but they do not automatically create consistent or balanced intake.

Stepping back to assess how much you are actually eating, without judgment, is often one of the most helpful steps.

Diet Quality Has Shifted

Another common issue has less to do with quantity and more to do with food choices.

When appetite is low, people tend to gravitate toward foods that feel easier to eat. That often means fewer vegetables and less fiber, with a greater reliance on refined carbohydrates or softer, lower-volume foods. Protein and vegetables can start to feel heavy or unappealing.

Diet quality still matters, even when calories are lower. Meals that are low in fiber and vegetables and higher in refined carbohydrates tend to be less satisfying and less supportive of blood sugar control and digestion. Energy can dip, and hunger cues may feel less predictable.

Smaller portions don’t automatically mean better nutrition. In many cases, people are eating less food overall but getting less nutritional support than before.

Lack of Resistance Training

With significant weight loss, including on GLP-1 medications, some muscle loss is expected. Research suggests that up to 30–40% of weight lost can come from lean mass, particularly when calories are low and resistance training isn’t part of the plan.

Even with adequate protein, muscle is more likely to be lost without strength training. Resistance exercise provides the signal that tells the body to preserve lean tissue during weight loss.

Many people assume that eating less and doing some cardio is enough. Cardio alone, however, does little to protect muscle, especially in the context of low calories. Over time, this combination can slow progress and negatively affect body composition.

The solution doesn’t need to be complicated. Regular resistance training, even a few days per week, helps preserve muscle and shifts weight loss toward fat rather than lean tissue. This becomes especially important when the scale stalls but body composition can still improve.

Sleep and Stress Matter More Than You Think

Sleep and stress are often overlooked, but they have a significant impact on weight loss outcomes.

Poor sleep and chronic stress raise cortisol, which can interfere with fat loss, blood sugar regulation, and muscle recovery. They also make it harder to eat well, move consistently, and stay motivated, especially when appetite is already blunted.

I often see people who are doing everything right on paper but are sleeping poorly or running on empty. Over time, the body prioritizes survival over fat loss.

GLP 1 medications do not override the body’s need for rest and recovery. When sleep and stress are consistently off, they can blunt the benefits of the medication.

Medical and Biological Factors to Consider

Certain medical conditions, such as thyroid dysfunction, can make weight loss more challenging, even on GLP 1 medications. Other medications, including some mental health medications and steroids, can also influence results and may affect expectations.

Individual metabolic differences matter as well. Genetics, insulin resistance, weight history, and long-term dieting all influence how the body responds. Some people simply respond more slowly.

Weight regulation is complex, and slower progress does not automatically signal a problem.

Reevaluating the Medication

In some cases, the issue is not diet or lifestyle, but how the medication itself is working for a particular person.

Not everyone responds the same way to every GLP 1 medication or dose. Some people experience strong appetite suppression but limited continued weight loss. Others lose weight early and then level off despite addressing nutrition, movement, and recovery. This variability is common.

Switching medications can sometimes lead to a different response. Medications that target additional hormonal pathways involved in appetite and metabolism, such as GLP-1 and GIP combinations, may affect weight loss differently. As research continues, additional treatment options are also in development.

Dose also matters, but not always in the way people expect. While higher doses help many people, others do better when the dose is adjusted downward. Very strong appetite suppression can sometimes lead to undereating, low energy, reduced motivation to move, or difficulty maintaining protein intake and strength training. In those situations, a modest adjustment can improve energy, consistency, and overall progress.

In select situations, additional medications may be used alongside a GLP 1 to address other drivers of weight regulation, such as appetite control, cravings, or reward pathways. These decisions are highly individualized and should be made carefully, with a clear understanding of risks, benefits, and goals.

Reevaluating the medication does not mean something failed. It means recognizing that obesity treatment is not one size fits all. Medication choice, dose, and combination need to fit the person, not the other way around.

Be Your Own Detective

When weight loss stalls on a GLP-1 medication, it’s time to step back and look for patterns rather than jumping to conclusions.

One of the most effective tools I use with clients is gathering better information. That might mean keeping a short-term log of meals, timing, portion sizes, sleep, movement, and stress. Not forever. Just long enough to get a clearer picture of what’s actually happening.

For some people, tracking calories and protein for a week can be especially revealing. Many are surprised to learn that intake is either far lower than expected or higher in certain areas. The goal isn’t perfection but rather awareness.

Body composition can also provide valuable context. If available, measuring body fat or lean mass can reveal progress that the scale alone doesn’t show. Preserving or building muscle while losing fat may result in little change on the scale, even when meaningful improvements are happening.

Start with the basics: protein intake, total intake, diet quality, resistance training, sleep, and stress.

If those areas are well supported and progress is still limited, that’s when it makes sense to explore medical factors or reconsider whether the medication approach needs adjusting.

This process isn’t about micromanagement. It’s about curiosity. A stall is information. When you approach it that way, it becomes much easier to decide what to change and what to leave alone.

Final Thoughts

If progress has slowed on a GLP-1 medication, it does not mean something went wrong. It means it may be time to look more closely at what your body needs now.

GLP-1 medications are powerful tools, but they work best when nutrition, movement, recovery, and expectations are aligned. Sometimes progress comes from small, targeted adjustments. Other times, it comes from stepping back rather than pushing harder.

If you’re taking a GLP-1 medication and need support, whether it’s breaking through a plateau or learning how to maximize your results, I’d be happy to help. Contact me to learn more about how we can work together.

Frustrated with the scale not moving? Or noticing that your waistband feels tighter even though your habits haven’t changed?

You may have seen headlines or social media posts blaming cortisol for stubborn weight gain, especially around the belly. There are even supplements marketed specifically to “lower cortisol” and promote weight loss.

As a dietitian specializing in metabolic health, I get asked about cortisol all the time. The truth is that cortisol plays an important role in the body, and the relationship between cortisol and weight gain is more complex than many online claims suggest.

Let’s take a closer look at what cortisol actually does in the body and what the science says about its connection to weight.

What Is Cortisol?

Cortisol is a hormone produced by the adrenal glands, which sit on top of the kidneys. It plays an important role in the body’s response to stress and helps regulate several key functions, including metabolism, blood sugar levels, inflammation, and blood pressure.

Although cortisol is often called the “stress hormone,” it is not the only hormone involved in the stress response. Other hormones, including epinephrine (adrenaline) and norepinephrine, are also released during stress and help prepare the body for action by increasing heart rate, blood flow, and energy availability.

Cortisol also helps regulate the sleep-wake cycle, supports immune function, and helps maintain energy balance throughout the day.

In other words, cortisol is not a “bad” hormone. Healthy cortisol levels are essential for normal metabolism and overall health.

What Do Normal Levels Look Like Throughout the Day?

Cortisol follows a natural daily rhythm known as a circadian rhythm.

Levels are typically highest in the early morning shortly after waking. This increase helps you feel alert and ready to start the day. Cortisol levels then gradually decline throughout the day and reach their lowest point at night as the body prepares for sleep.

This rhythm plays an important role in regulating energy levels, metabolism, and the sleep-wake cycle.

Disruptions to this pattern can occur with chronic stress, poor sleep, shift work, and certain medical conditions.

When Cortisol Levels Become Too High

Truly elevated cortisol levels are relatively uncommon and are usually caused by specific medical conditions.

One example is Cushing’s syndrome, a disorder in which the body produces too much cortisol. This may occur due to certain medications, tumors of the adrenal gland, or tumors affecting the pituitary gland that stimulate cortisol production.

People with Cushing’s syndrome often develop a distinct pattern of symptoms such as significant weight gain around the abdomen and face, muscle weakness, high blood pressure, and changes in skin appearance.

If someone truly suspects abnormally high cortisol levels, it’s important to speak with a physician. Evaluation is typically managed by an endocrinologist.

Many symptoms people attribute to “high cortisol,” such as fatigue, weight gain, or poor sleep, can have many possible causes.

How Doctors Test Levels

If cortisol excess is suspected, doctors can measure cortisol in several ways. Because cortisol levels change throughout the day, timing is important when interpreting results.

A morning blood test is one of the most common ways cortisol is measured. Since cortisol normally peaks in the morning, this test can help identify unusually high or low levels.

Another option is salivary cortisol testing, which measures cortisol in saliva at specific times during the day or late at night to evaluate cortisol patterns.

Doctors may also order a 24-hour urine cortisol test, which measures the total amount of cortisol the body produces over an entire day.

These tests are typically used when a medical condition affecting cortisol production is suspected.

Can Cortisol Cause Weight Gain?

Cortisol is often blamed for stubborn weight gain, particularly around the abdomen. While cortisol can influence metabolism, the relationship between cortisol and body weight is complex. Cortisol helps regulate blood sugar and energy balance and makes energy available during periods of stress. Over time, chronic stress may influence weight in several ways.

1. Appetite and food preferences
   Stress can affect appetite and food choices. Some people experience increased cravings for calorie-dense foods, particularly those high in sugar and refined carbohydrates. These foods provide quick energy but can contribute to excess calorie intake if consumed frequently.

2. Blood sugar and insulin regulation
   Cortisol also affects blood sugar regulation. Persistently elevated cortisol levels may contribute to insulin resistance in some individuals, which can make weight management more difficult.

3. Fat distribution
   Cortisol may also influence where fat is stored in the body. Some research suggests that higher cortisol levels are associated with increased visceral fat, the type of fat stored around the abdominal organs. This is why cortisol is sometimes linked to what people call “cortisol belly fat.” Visceral fat is metabolically active and more strongly linked to cardiometabolic risk than fat stored in other areas of the body.

These mechanisms help explain how chronic stress may influence weight over time. However, cortisol rarely acts alone. Sleep patterns, nutrition, physical activity, genetics, and aging all influence body weight and fat distribution.

For most people, weight gain is not caused by dangerously high cortisol levels. Instead, a combination of lifestyle and metabolic factors usually plays a larger role.

Does Vigorous Exercise Raise Stress Hormones?

Cortisol levels naturally increase during exercise, particularly during vigorous or prolonged activity. This response is a normal part of the body’s physiology and helps the body meet the energy demands of physical activity. One of cortisol’s key roles is to mobilize fuel. During exercise, cortisol helps increase the availability of glucose and fatty acids so muscles have the energy they need to sustain activity.

Studies show that moderate to high-intensity exercise can temporarily increase cortisol levels, especially during longer or more intense workouts. However, this increase is short-lived, and cortisol levels typically return to normal after the workout. Regular physical activity is also associated with better long-term regulation of the body’s stress response and improved metabolic health.

I once worked with a client with PCOS who loved taking spinning classes. She had read online that vigorous exercise could worsen hormone balance by increasing cortisol, so she stopped going to spin and switched to walking instead. She was disappointed because she truly enjoyed those classes.

When I asked how spinning made her feel, she said it made her feel great. In that case, I encouraged her to return to the exercise she enjoyed. If she had told me those workouts left her feeling exhausted for hours or interfered with her sleep, I might have recommended adjusting her exercise routine.

The key is that exercise should leave you feeling stronger and energized, not depleted.

Lifestyle Habits That Help Regulate Cortisol

Because cortisol is closely tied to the body’s stress response, lifestyle habits play an important role in maintaining healthy cortisol patterns.

1. Prioritize sleep
   Poor sleep can disrupt cortisol rhythms and increase stress hormone levels. Maintaining consistent sleep and wake times and creating a relaxing bedtime routine can help support healthy cortisol patterns.
2. Maintain balanced meals
   Eating regular meals that include protein, healthy fats, and carbohydrates helps support stable blood sugar levels. Large swings in blood sugar may trigger stress hormones, including cortisol.
3. Stay physically active
   Regular exercise supports metabolic health and helps regulate the body’s stress response. The most important factor is choosing activities you enjoy and can maintain consistently.
4. Manage chronic stress
   Mindfulness, meditation, journaling, time outdoors, and other stress-management techniques may help reduce chronic stress and support a healthier stress response.

Supplements marketed to “lower cortisol” are widely promoted online. While some herbs and nutrients are being studied for their effects on stress, evidence is still limited and results can vary between individuals.

When clients tell me they are taking supplements to support cortisol balance, I always ask whether they feel the supplements are helping. If someone feels better while taking them, it may be reasonable to continue. As with any supplement, it’s important to review them with your physician to make sure there are no contraindications or medication interactions.

The Bottom Line

Cortisol is often blamed for stubborn weight gain, but the relationship is more complex than many headlines suggest.

In healthy individuals, cortisol follows a normal daily rhythm and temporarily rises during stress or exercise to help provide the body with energy. Truly elevated cortisol levels are uncommon and usually linked to medical conditions that require evaluation by a physician.

Chronic stress can influence appetite, blood sugar regulation, and fat distribution, which may affect weight over time. However, cortisol rarely acts alone. Sleep, nutrition, physical activity, and overall metabolic health all play important roles in weight regulation.

A more effective approach is to support the body’s natural stress response through healthy lifestyle habits such as prioritizing sleep, eating balanced meals, staying physically active, and managing stress.

Need help with a personalized nutrition and lifestyle to help you meet your goals? Contact me to learn more about working with me virtually.

References

Hackney AC. Exercise as a stressor to the human neuroendocrine system. Journal of Endocrinological Investigation.
https://pubmed.ncbi.nlm.nih.gov/18787373/

Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation.
https://pubmed.ncbi.nlm.nih.gov/17162994/

Charmandari E, Tsigos C, Chrousos G. Endocrinology of the stress response. Annual Review of Physiology.
https://pubmed.ncbi.nlm.nih.gov/17155905/

Fried SK, Lee MJ, Karastergiou K. Shaping fat distribution: New insights into the molecular determinants of depot- and sex-dependent adipose biology. Endocrine Reviews.
https://pubmed.ncbi.nlm.nih.gov/24423945/

Nieman LK, Biller BMK, Findling JW, et al. The diagnosis of Cushing’s syndrome: an Endocrine Society Clinical Practice Guideline. Journal of Clinical Endocrinology & Metabolism.
https://pubmed.ncbi.nlm.nih.gov/18334580/

Rosmond R. Role of stress in the pathogenesis of the metabolic syndrome. Psychoneuroendocrinology.
https://pubmed.ncbi.nlm.nih.gov/12165370/

dam TC, Epel ES. Stress, eating and the reward system. Physiology & Behavior.
https://pubmed.ncbi.nlm.nih.gov/18722466/

You’ve been tracking your meals, hitting the gym four times a week, cut out alcohol, and already lost 17 pounds. But for the past 4 weeks the scale hasn’t budged. You’re doing everything “right,” but your progress has stalled and it’s incredibly frustrating. You still want to lose 10 more pounds, but with the scale not moving, you’re starting to feel defeated. Maybe even close to giving up.

Before you throw in the towel, I want you to know this: plateaus are a completely normal part of the weight loss process. They’re not a sign that your body is broken or that your effort isn’t working. In fact, a plateau often means your body is adapting. With the right strategy, you can get things moving again.

In this post, I’ll walk you through 8 smart, sustainable strategies that can help you move past a plateau.

Why Weight Loss Plateaus Happen

First, it can be helpful to understand why weight loss plateaus happen. When you lose weight, your body naturally burns fewer calories than it did at a higher weight. This happens in part because there’s less body mass to support, but it also involves a protective response called adaptive thermogenesis. Even modest weight loss can trigger this process, where your body slightly lowers its resting metabolic rate more than expected. It’s essentially trying to hold on to energy to protect you from what it perceives as a potential threat, like famine. The more weight you lose, the stronger this effect can become.

You may also be losing some muscle along with fat, which can further reduce your resting metabolism. Hormones like ghrelin (which increases hunger) and leptin (which signals fullness) can shift in ways that make it harder to feel satisfied, even if you’re eating well.

At the same time, your daily movement might unintentionally go down. Without realizing it, many people sit more or feel less energized as calories drop. All of this can contribute to a plateau, even if your eating and exercise habits haven’t changed.

The good news? Once you understand what’s happening, you can make a few simple adjustments that support your metabolism and help you get back on track.

8 Ways to Break a Weight Loss Plateau

These are the same science-backed strategies I use with my clients to help them move past plateaus without extreme dieting or all-or-nothing thinking.

1. Reassess Your Eating

When you hit a plateau, it’s time to put on your detective cap and start to dig. Have your portions gotten slightly larger? Are you skimping on protein or fiber without realizing it? Are you grazing a bit more?

Often, plateaus are caused by small shifts over time. Portion creep, less protein, weekend splurges, or a few more meals out can all add up. I find that some people relax their eating habits once they’ve lost a significant amount of weight. Try tracking your intake for a few days to spot patterns. You may want to weigh or measure certain foods again, especially calorie-dense ones like oils, nuts, and dressings. Some people need to tweak the types of foods they’re eating to improve satiety and blood sugar balance, while others may benefit from a small calorie adjustment.

This step isn’t about being restrictive. It’s about getting curious, making small tweaks, and realigning with the habits that worked when your progress first began.

Client Success Tip: One of my clients broke through her plateau simply by tracking her food again. She realized she had slowly started eating out more and she was picking on little bits of her kids food. Once she made a few small shifts, the scale started moving again.

2. Reevaluate Your Exercise Program

Your diet might be on track, but if the scale has stalled, your exercise routine may need a tweak. I see this all the time with clients. They’re moving regularly but not in a way that fully supports their metabolism or fat loss goals.

For some, that means adding strength training. Muscle plays a major role in your metabolism, helping you burn more calories at rest and improving insulin sensitivity. If you’re not currently strength training, or if you’ve been doing the same routine for months without increasing resistance, it may be time to level up. Aim for two to three challenging strength sessions per week that target major muscle groups.

Others may need to take a closer look at cardio. If you’re relying heavily on long, steady-state cardio sessions, your body may have adapted. Adding variety like walking intervals, short bursts of high-intensity movement (HIIT), or more daily movement outside of workouts can help increase energy burn and improve results.

Client Success Tip: One of my clients was strength training with heavy weights four times a week but doing very little cardio and averaging only 4000 steps a day. While I’m a huge fan of strength training, I felt we needed to try something different. She shifted to three days of lifting, increased her steps to 8,000 per day, and added two HIIT sessions each week. After a few weeks, she started losing inches again and had more energy throughout the day.

3. Boost Your Daily Movement

Formal workouts are important, but what you do the rest of the day also plays a big role in your metabolism. This is where something called NEAT comes in (short for non-exercise activity thermogenesis). It refers to all the calories you burn through everyday movement, like walking, standing, doing chores, or even fidgeting.

Interestingly, research shows that when some people start a structured exercise routine, they may unconsciously move less during the rest of the day. You might sit more, skip small daily tasks, or simply feel less motivated to be active outside of the gym, and that can cancel out the calorie burn from your workouts. That’s why total daily movement matters just as much as your time in the gym.

Try simple shifts like:

• Taking a short walk after meals
• Standing during phone calls or Zoom meetings
• Stretching or doing light chores during TV time
• Aiming for 7,000 to 10,000 steps a day

Client Success Tip: One of my clients realized that she was very inactive during the day, despite going to the gym three times a week. She started taking 10-minute walks after lunch and dinner, began using the stairs in her apartment building instead of the elevator, and made a habit of standing up to stretch or move around every hour while working. These small changes helped boost her daily movement, and within a few weeks, the scale started moving again.

4. Improve Your Sleep Quality

Sleep is one of the most overlooked factors in weight loss, yet it plays a major role in appetite, cravings, metabolism, and even where your body stores fat. If you’re not getting enough quality sleep, it could be contributing to your plateau.

Lack of sleep increases the hunger hormone ghrelin and decreases leptin, the hormone that signals fullness. It can also raise cortisol levels and worsen insulin resistance, making it easier to store fat and harder to feel satisfied. Even just one or two nights of poor sleep can make you feel hungrier, crave more carbs, and feel less motivated to move.

Start by aiming for 7 to 9 hours of sleep per night and create a wind-down routine that works for you. This might include limiting screen time an hour before bed, keeping your bedroom cool and dark, or incorporating calming activities like reading, stretching, or breathwork.

Client Success Tip: One of my clients noticed she was having strong carb cravings that made it harder to stay on track. She started tracking her sleep and realized she was averaging just 6.5 hours a night. After committing to a consistent bedtime and cutting out screens after 9 PM, her cravings eased up. Within a few weeks, she was able to break through her plateau.

5. Rethink the Scale

The scale is just one tool, and honestly, not always the best one. Especially during a plateau, it’s important to zoom out and look at the bigger picture.

Your weight can fluctuate daily based on water retention, sodium intake, hormones, muscle gain, and digestion. You might be making great progress with body composition, energy, or fitness, even if the number hasn’t changed.

Instead of letting the scale dictate your success, try tracking:

• How your clothes fit
• Your energy and sleep quality
• Measurements like waist and hip circumference
• Progress photos taken once or twice a month
• Body composition, if you have access to a reliable way to measure it (like a DEXA scan or smart scale)

Client Success Tip: One client was frustrated after weeks of no change on the scale. But when we reviewed her progress photos, it was clear her body had changed. Her clothes were looser, and she had dropped inches from her waist, all while gaining strength in the gym.

6. Manage Your Stress Levels

Chronic stress can quietly sabotage your weight loss efforts, even if your eating and exercise habits are on point. When you’re under chronic stress, your body produces more cortisol, a hormone that can increase appetite, promote fat storage (especially around the belly), and make it harder to lose weight.

Stress also impacts sleep, cravings, blood sugar balance, and motivation. All of which can contribute to a plateau. The tough part? Many of us are so used to being stressed that we don’t even recognize it anymore.

You don’t need to overhaul your life to reduce stress. Small daily practices can go a long way:

• Step outside for five minutes of fresh air
• Try guided breathing or short mindfulness exercises
• Journal for just a few minutes in the morning or before bed
• Move your body in a way that feels good

7. Shift More of Your Calories Earlier in the Day

Meal timing can have a powerful effect on your metabolism and hunger hormones. Many people find that shifting more of their calories to earlier in the day helps break through a plateau.

Research suggests that front-loading your intake (meaning larger breakfasts and lunches with lighter dinners) may support better insulin sensitivity, blood sugar control, and appetite regulation. When you eat more earlier in the day, your body has more time to use that energy rather than store it.

This doesn’t mean you need to skip dinner. It’s about looking at the big picture of your daily intake. Are most of your calories coming in late at night? Are dinners heavier than they need to be?

Client Success Tip: Several of my clients have seen success by making dinner lighter just two nights a week. They didn’t skip the meal. Instead, they had a protein smoothie, an omelet, or cottage cheese with fruit. It was a simple change, but enough to get the scale moving again. Bonus tip: If you’re curious about intermittent fasting, dinner may be the better meal to skip rather than lunch.

8. Look for Hidden Saboteurs

Sometimes a plateau isn’t just about what you’re eating or how you’re moving. There may be underlying factors making weight loss more difficult — even if your habits are solid.

A few things worth checking:

• Medical conditions: PCOS, hypothyroidism, insulin resistance, and perimenopause can all affect metabolism and fat storage.
• Medications: Certain medications for mood, blood pressure, or blood sugar can contribute to weight changes or slow progress.
• Chronic under-eating: This one surprises people, but consistently eating too little — especially without enough protein or strength training — can make weight loss harder. Over time, it may lead to muscle loss, hormonal shifts, and lower daily movement, all of which reduce calorie burn.

And here’s the key: some metabolic slowdown is a normal part of weight loss, even with a healthy, balanced approach. As your body gets smaller, it burns fewer calories and it may also adapt in subtle ways to conserve energy. But chronic low intake can amplify that effect and make further fat loss harder than it needs to be.

If you’ve been stuck despite consistency, it’s worth checking in with a provider or dietitian to make sure there aren’t any hidden roadblocks holding you back.

Final Thoughts

Plateaus are frustrating, but they are a normal part of the weight loss journey. They do not mean you have failed. They simply mean your body is adapting. With a few smart shifts, you can work with your metabolism instead of against it.

Sustainable weight loss is not about perfection. It is about consistency, curiosity, and patience. Your body responds to the patterns you create over time, not what happens in a single day or week.

So before you give up, take a breath and put on your detective hat. Look at the full picture. Progress is still happening, even if the scale is not showing it yet. Track non-scale victories like better sleep, fewer cravings, improved digestion, or more strength in your workouts. These are powerful signs that your body is moving in the right direction.

Ready for personalized support to move past your plateau?

Let’s figure out what’s keeping you stuck and create a sustainable plan that works with your body, not against it.
 Book a virtual session and take the next step in your weight loss journey.

]]> https://marthamckittricknutrition.com/8-ways-to-break-a-weight-loss-plateau/feed/ 2 https://marthamckittricknutrition.com/glp-1-hormones-and-weight-loss-a-beginners-guide/ https://marthamckittricknutrition.com/glp-1-hormones-and-weight-loss-a-beginners-guide/#comments Tue, 23 Dec 2025 16:22:30 +0000 https://marthamckittricknutrition.com/?p=42210 When you hear GLP-1, you probably think of medications like Ozempic, Wegovy or Zepbound. But here’s what many people don’t realize: these drugs are modeled after a hormone your body naturally produces called GLP-1. GLP-1 (short for glucagon-like peptide-1) plays a key role in hunger, metabolism, and blood sugar regulation. When it’s working well, you…]]>

You’re eating better, moving more, and trying to do all the right things. But you’re still hungry all the time, the cravings won’t quit, and the scale refuses to budge. Sound familiar? It might not be a willpower problem. It could be your GLP-1 hormones.

When GLP-1 isn’t doing its job, you might notice:

• Persistent hunger, even after meals
• Strong cravings, especially for carbs
• Sluggishness or fatigue after eating
• Constant thoughts about food (also known as “food noise”)
• Blood sugar or insulin resistance that doesn’t improve despite healthy changes

So what’s getting in the way?

Several everyday habits can lower GLP-1 production or reduce your body’s sensitivity to it. These include low protein intake (especially in the morning), poor gut health, chronic stress, inadequate sleep, and not moving after meals. A diet high in ultra-processed foods can also throw GLP-1 off track by spiking blood sugar and insulin.

Inflammation, certain medications, and damage to the gut lining can impair the L-cells that make GLP-1. And because this same gut environment affects other hormones like insulin, leptin, ghrelin, and PYY, the disruption can ripple throughout your entire metabolic system.

I’ve seen this play out with many clients. One woman I worked with, Sarah, was eating well overall, walking daily, and tracking her meals. But still felt constantly hungry and fatigued. Her weight wouldn’t budge, and her blood sugar was on the low end of prediabetes. When we looked closer, I felt her GLP-1 system wasn’t functioning properly. likely due to poor sleep, chronic stress and skipping meals. Once we focused on protein timing, making sleep a priority  and stress management, everything started to shift. Her energy improved, her cravings calmed, and the weight began to come off without extreme changes.

The good news is that hormones are highly responsive to the right nutrition and lifestyle support.

How to Naturally Boost Your GLP-1 Hormones

Whether you’re trying to improve your metabolic health or are already taking a GLP-1 medication, your daily habits make a big difference. Nutrition and lifestyle strategies can help improve how your body produces and responds to GLP-1 as well as other hormones involved in weight regulation.

Here are some simple, effective ways to support your GLP-1 system:

Prioritize Protein
Aim for 25 to 30 grams of protein per meal. Include foods like eggs, salmon, poultry, lean meat, soy, Greek yogurt and legumes to promote satiety and blood sugar balance.

Boost Fiber Intake
Add fiber-rich foods such as chia seeds, oats, leafy greens, berries, apples, whole grains  and vegetables. These support digestion, reduce blood sugar spikes, and may stimulate GLP-1 release.

Support your gut health
A healthy gut environment is essential for GLP-1 production. Add prebiotic-rich foods like garlic, onions, and oats, as well as fermented options like kefir and kimchi.

Move your body after eating
Light activity, like a 10-minute walk after meals, can help with blood sugar regulation and hormone signaling.

Focus on sleep and stress management
Poor sleep and chronic stress can interfere with GLP-1 function. Consistent rest and nervous system support are key to hormone balance.

Work with a knowledgeable dietitian
An experienced practitioner can help you fine-tune your approach and uncover the habits that will make the biggest impact for your body.

These strategies are a great starting point If you’re looking for a deeper dive, stay tuned for my upcoming post on how to optimize weight loss hormones naturally.

When Medication Makes Sense

If you’ve made consistent nutrition and lifestyle changes but still struggle with appetite, cravings, blood sugar, or weight, a GLP-1 medication may be worth considering.

These medications can help restore hunger and fullness cues, reduce food noise, and support your body’s efforts to regulate weight and blood sugar, especially when other strategies haven’t been enough.

But they’re not a magic fix. Medications work best when combined with a strong foundation of nutrition, movement, sleep, and stress support.

If you’re exploring this option, work with a practitioner who can guide you through a safe, sustainable plan tailored to your body’s needs.

Final Thoughts

Struggling with cravings, fatigue, or stubborn weight despite your best efforts? Nutrition and lifestyle changes can help optimize your body’s production and utilization of GLP-1 and other weight-regulating hormones.

Curious if your hormones are helping or holding you back?  Contact me to learn more about how I can help you.

How to deal with critical or judgmental relatives at Thanksgiving. Thanksgiving is meant to be a time to connect with friends and family, give thanks, and enjoy a delicious meal. But being with loved ones can also bring unwanted comments, sometimes judgmental, sometimes intrusive, and sometimes just thoughtless. If you’ve ever dealt with food guilt, diet talk, or relatives commenting on your weight or plate, you’re not alone.

Thanksgiving is meant to be a time to spend with friends or family to give thanks and enjoy a delicious meal. But being with loved ones can also spark inappropriate and unwanted  comments – whether intentional or not. Or maybe they are too personal for you to want to talk about publicly.

I teamed up with health psychologist Gretchen Kubacky, Psy. D to share helpful ways to respond. Choose what feels best for you, whether that’s setting a boundary or simply steering the conversation somewhere else.

Tips to Handle Unwanted Comments at Thanksgiving

Comments About Your Weight

Possible comments:
Looks like someone has been eating well
You’ve put on some weight from last year
Maybe you should skip the dessert table

Possible responses:
“Talking about weight while eating ruins the meal. Let’s focus on this delicious food”
“I’m not sure what you mean by that, but I’m not talking about weight today.”
“Let’s not talk about weight today. So boring. Let’s talk about X”

Comments About What You Are Eating

Possible questions/comments:
Do you really think you should be eating all that stuffing?
Why aren’t you eating dessert? Are you on a diet?
I thought you weren’t supposed to eat carbs?

Possible responses:
“Yes, stuffing is my favorite part of the meal, and I deserve to eat great food.”
“I’m satisfied with what I already ate, and don’t want dessert right now.”
“I believe in eating what feels good in my body, especially on a holiday”
“Carbs are part of a balanced lifestyle for me”
“It would be great if you focused on what’s on your plate, not what’s on mine.”

Comments About Your Appearance

Possible questions/comments:
Looks you lost some hair. Are you stressed out?
Looks like someone is pregnant (while looking at your stomach)
I see your skin is breaking out. Maybe you should try XYZ

Possible responses:
“I’m not interested in taking about anyone’s appearance today”
Ignore the question and talk about something else
“That sounds like criticism, and I’m not doing negativity”
“Pregnancy is a private topic, so I won’t be answering that”

Comments About Having Children

Possible questions/comments:
It’s about time you two had kids”
You’ve been married for 8 years. When are we going to see the little ones?
You’re not drinking wine. Does this mean you’re pregnant?

Possible responses:
“Please don’t comment on our family planning. It’s private”
Ignore the comment altogether.
“That’s not up for discussion”
“People choose not to drink for all sorts of reasons.”
“That’s a painful topic, and we won’t be discussing it today”
“You’ll have to keep wondering, because I’m not responding to that.

Comments About Ozempic or GLP-1 Medications

Possible questions/comments:
Are you taking that Ozempic shot? You aren’t eating much.
Wow, must be nice to lose weight so fast.
Isn’t that medication dangerous?
Aren’t you worried you’ll gain it all back?

Possible responses:
“My health choices aren’t up for discussion today.”
“I’m working closely with my doctor, and it’s going well.”
“Let’s keep the focus on the holiday—not my medication.”
“I’m not sharing personal medical information at the dinner table.”

Our Favorite General Response To Any Question

If someone hits you with an intrusive, awkward, or judgmental question, you can simply ask:
“Why did you ask me that?” It shifts the energy instantly and puts the responsibility back where it belongs.

Happy Thanksgiving to everyone. I really hope you have a joyful day and don’t have to use any of these responses. But just in case you do, now you can feel prepared! And if you want more Thanksgiving tips, check out my previous blog post.

I’d love to hear what kinds of inappropriate questions – or unwanted comments –  you’ve been asked (or which ones you think you’ll be asked). And let me know if you think these answers will come in handy.

And if you want to learn more about Dr. Gretchen Kubacky, here are some links:

Author, The PCOS Mood Cure: Your Guide to Ending the Emotional Roller Coaster
www.DrGretchenKubacky.com

If you’re on a GLP-1 agonist medication like Ozempic, Wegovy, Mounjaro, or Zepbound, or thinking about starting one, you might feel overwhelmed by all the conflicting advice out there.

What should you eat? How do you prevent muscle loss? Will the weight just come back when you stop?

Or maybe you want to lose weight without the use of these medications but whatever you have tried in the past didn’t work. Is it even possible?

These are real concerns. And you shouldn’t have to figure them out alone.

As a Registered Dietitian and Certified Diabetes Care & Education Specialist with over 20 years of experience, I specialize in helping people optimize their metabolic health with or without medication. I also hold a GLP-1 Optimization certification, so I understand the science behind these powerful hormones and how to work with your body to get the best results, no matter where you are in your journey.

Let’s take a look at how I can support you:

1. Boost Your Own GLP-1 Hormone Naturally

Not everyone wants or needs medication. The good news? Your body already produces GLP-1 and related metabolic weight-regulating hormones like GIP and PYY naturally. The challenge is that some of us have suboptimal production or response to these hormones. But with the right diet, movement, stress management, sleep, and targeted supplements when needed, you can support your body’s natural production.

Together, we can:

• Design meals that support hormone production and reduce cravings
• Create a realistic movement plan that works with your schedule
• Improve gut health and digestion (key for GLP-1 production)
• Identify habits that may be interfering with your metabolic function

I’ve seen clients unintentionally work against their hormones without even realizing it. One woman came to me after years of yo-yo dieting, eating extremely low-calorie meals that left her constantly hungry and exhausted. Another wasn’t sleeping more than 5 hours a night due to stress and work demands. Both of these factors, chronic restriction and sleep deprivation, can significantly lower GLP-1 levels and increase cravings. Once we focused on nourishing their bodies properly and improving sleep hygiene, their hunger stabilized and weight loss became much more manageable.

If you want to lose weight and improve blood sugar naturally, this approach can be both empowering and effective.

2. Preparing to Start a GLP-1 Agonist Medication

GLP-1 agonists are powerful tools, but they work best when your metabolism is primed. Before you start medication, we’ll build a strong foundation so you get better results with fewer side effects.

Together, we can:

• Optimize your protein intake and muscle mass
• Strengthen digestion and reduce risk of GI side effects
• Set realistic goals and manage expectations
• Create a personalized nutrition plan for smaller portions and stable energy

This prep phase often leads to faster progress and smoother transitions once the medication begins.

3. Currently Taking a GLP-1 Agonist

While on medication, many people struggle with:

• Low energy or fatigue
• Nausea and digestive discomfort
• Eating too little protein
• Losing muscle mass

I’ve worked with clients who were barely eating due to appetite suppression—sometimes skipping meals entirely. While this may sound like a shortcut to weight loss, it can quickly backfire.

One woman came to me feeling exhausted and foggy, unsure why she wasn’t feeling better despite losing weight. We discovered she was significantly low in iron and B12—both crucial for energy and metabolism. Once we addressed her nutrition and added targeted supplements, her energy and mental clarity returned within weeks.

You might also be unsure about what to eat when you’re just not that hungry. Without a plan, up to 40% of your weight loss could come from muscle—not fat. This not only slows your metabolism but can leave you feeling weak and depleted.

That’s where I come in.

I help you:

• Balance your meals to support lean muscle and energy
• Navigate appetite changes with confidence
• Address side effects and avoid nutrient deficiencies (like B12, iron, and magnesium)
• Maximize your results without feeling deprived

We’ll work together to make sure your body is supported every step of the way

4. Transitioning Off Medication

One of the biggest fears people have when stopping a GLP-1 agonist is weight regain.

The truth? Without the appetite-suppressing effects of medication, your body does need a new strategy.

Here’s how I help:

• Rebuild your natural hunger and fullness signals
• Maintain muscle and metabolic rate
• Shift mindset from “medication-dependent” to confident and capable
• Develop sustainable habits for long-term success

I recently worked with a client who tapered off her medication after losing 45 pounds. She was terrified of gaining it all back. Together, we focused on protein timing, strength-building meals, and mindset work to rebuild her trust in her body. Not only did she maintain her weight loss, but she gained strength and confidence she didn’t have even before starting the medication.

This phase is about empowerment. You’ve come a long way—and I’ll help you keep the progress you’ve earned.

You Don’t Have to Do This Alone

Whether you’re optimizing your hormones naturally or using GLP-1 medications, this journey can feel confusing. But with expert support, it doesn’t have to be. I’ll meet you where you are with a personalized, science-based plan that fits your life and supports your goals.

Ready to feel confident and in control of your GLP-1 journey? 

Contact me to learn how I can help you.

]]> https://marthamckittricknutrition.com/how-i-can-help-you-on-your-glp-1-weight-loss-journey/feed/ 4 https://marthamckittricknutrition.com/weight-loss-after-40/ https://marthamckittricknutrition.com/weight-loss-after-40/#comments Sun, 20 Jul 2025 16:59:54 +0000 https://marthamckittricknutrition.com/?p=42001 What always worked for you in the past just isn’t cutting it anymore. I hear this from my clients all the time, especially when it comes to weight loss over 40. And let me assure you: you’re not imagining it. This is really happening. As we move through our 40s, 50s, and beyond, weight loss…]]>

What always worked for you in the past just isn’t cutting it anymore. I hear this from my clients all the time, especially when it comes to weight loss over 40. And let me assure you: you’re not imagining it. This is really happening.

As we move through our 40s, 50s, and beyond, weight loss becomes more challenging. A slower metabolism, shifting hormones, changes in sleep, and even gut health all play a role in how our bodies respond to food and exercise. This can feel discouraging, especially if you’re doing “all the right things” and not seeing results.

I am here to tell you that harder does not mean impossible, and I have helped many of my over 40 clients lose weight, support their metabolism, and feel their best at every age.

So Why Is It Harder?

There isn’t just one reason the scale feels stuck after 40. It’s a combination of biological changes and lifestyle factors that stack the odds against us. Here’s what’s really going on:

1. Your Metabolism Slows Down

Starting around age 30, most people lose 3–8% of muscle mass per decade if they don’t strength train. Less muscle means fewer calories burned at rest.

By age 45, you may naturally burn about 200 fewer calories per day than you did at 25 — even if your eating and exercise habits haven’t changed.

On top of that, hormones like estrogen and testosterone decline with age, which shifts fat toward the belly and reduces lean muscle. Even if your weight doesn’t change much, your body composition does, with less muscle and more fat, which further slows

2. Weight Loss & Hormones

With age, we often become more insulin resistant, making it easier to store fat, especially around the belly. Keeping insulin regulated helps to support weight management. 

Women experience estrogen decline around menopause, which shifts fat storage to the midsection. Men see a gradual drop in testosterone, leading to less muscle and more fat.

Hormones like ghrelin, leptin, and GLP-1 may become less balanced, making it harder to feel satisfied and control cravings.

3. Lifestyle & Environmental Shifts

Midlife often means more stress, less sleep, and less movement. These factors stack the odds against weight loss:

Stress: Higher stress raises cortisol. As a result, fat storage shifts to the belly and cravings increase. Common stressors at this stage include kids in college, caring for aging parents, and today’s fast-paced world.

Sleep: Hormone changes, busy schedules, and stress often disrupt sleep. Poor sleep throws off hunger hormones and worsens insulin resistance. For many of my clients, late-night scrolling or Netflix binges make things even harder.

Movement: Even if you exercise, your overall activity may be lower than in your younger years. Desk jobs, long commutes, or joint aches often reduce natural movement. Since the pandemic, I’ve noticed many clients working from home more — and moving less throughout the day.

4. Gut Health & Aging

As we age, the diversity of gut microbes often declines. A less diverse microbiome is linked to slower metabolism, more inflammation, and more cravings for processed foods.

On the other hand, people with healthier, more diverse gut bacteria generally have an easier time managing their weight and blood sugar.

Want to dive deeper? Check out my post: Gut Health 101: Why It Matters and How to Support It Naturally.

How to Achieve Weight Loss Over 40

I have good news for you. While your body changes with age, you can take control by making a few key shifts. These strategies will help you work with your metabolism and hormones instead of against them:

• Prioritize protein at every meal. Aim for 25–30 grams to protect lean muscle, keep metabolism strong, and help you feel fuller for longer.
• Strength train 2–3 times per week. This builds and preserves lean muscle — one of the best defenses against age-related metabolic slowdown.
• Add cardio and HIIT  in balance with risk walking, biking, swimming, or short bursts of high–intensity interval training (HIIT) can boost heart health and insulin sensitivity.
• Do not rely on just cardio alone. Research shows results are often modest because the body compensates by increasing hunger or reducing movement later.
• A 2021 overview of 12 systematic reviews (149 studies) in Obesity Reviews found that combining aerobic and resistance training most effectively supports weight and fat loss, while resistance training helps preserve lean muscle mass during weight loss.
• Increase NEAT movement. NEAT stands for non-exercise activity thermogenesis. It  includes all the calories you burn from everyday activities outside of formal exercise. Think taking the stairs, standing while on calls, doing light chores, or stretching during TV time. These small movements might not feel like much, but they add up over the day and can give your metabolism a real boost.
• Aim for at least 7,000 steps a day. Studies show around 7,000 steps daily is linked to better health and easier weight control. If you’re already there, building toward 8,000–10,000 and mixing in some brisk walking provides even more benefits.
• Boost your body’s natural weight-loss hormones. Your gut produces hormones like GLP-1 that regulate appetite, blood sugar, and metabolism. You can boost their release by eating protein, fiber-rich foods (beans, veggies, berries), and polyphenol-rich foods (green tea, olive oil, dark chocolate). Good sleep and stress management also play a big role.
• Keep insulin levels steady. Pair carbs with protein or healthy fats, eat more fiber, and stay active throughout the day to improve insulin sensitivity.
• Lower cortisol with stress management. Even 5 minutes of deep breathing, journaling, or stepping outside can help lower stress, reduce cravings, and support fat loss.
• Prioritize sleep. Aim for 7–9 hours per night. Good sleep keeps hunger hormones in check, reduces cravings, and supports metabolism.
• Support gut health. Feed your microbiome with fiber, probiotics (yogurt, kefir, sauerkraut), and a wide variety of plant foods.
• Keep a food journal or track intake. Even when you feel like you’re doing everything right, hidden calories or low protein can stall progress. Research shows food tracking supports greater weight loss. Apps like Cronometer or MyFitnessPal can help you monitor calories, carbs, fiber, protein, and fat.
• Seek medical support if needed. Sometimes lifestyle changes aren’t enough. GLP-1 medications and other medical tools can be very effective when combined with healthy habits.
• Be patient and look for multiple signs of progress. The scale is only one measure of success. Pay attention to other wins like more energy, better sleep, clothes fitting looser, lower body fat percentage, or improved cholesterol and blood sugar.

Final Thoughts

Yes, weight loss gets harder with age but not impossible if you understand how metabolism, hormones, lifestyle, and gut health change over time, you can make smart adjustments that actually work for your body.

Taking action with small changes adds up. Start by adding 20 grams of protein to breakfast, taking a 10-minute walk after dinner, or committing to two strength-training sessions this week. 

If you’re feeling frustrated, know that you don’t have to figure it out alone. Together, we can build a personalized plan to support your metabolism and hormones so weight loss feels realistic and sustainable. No crash dieting or gimmicks required.

 Ready to get started? Book a virtual session and let’s create your personalized plan for weight loss. 

A Plan for Prediabetes and Weight Loss

From our first call, I knew that a rigid, cookie-cutter plan was going to be right for William. His previous diets were initially successful, but unsustainable. The weight would always come back, plus more. So together we created a plan that would work for William and his lifestyle and goals. Here’s what we did:

• Increasing protein at meals to stay fuller and protect muscle
• Reducing simple carbs while keeping meals enjoyable
• Adding vegetables at every meal in easy, doable ways
• Learning how to handle dining out, travel, and parties without getting off track
  
• Incorporating light strength training alongside his walking routine

Another important element was educating William on “the how.” How can these clear strategies can improve prediabetes, insulin resistance, and cholesterol levels. Knowing the “why” behind the changes helped him stay motivated and consistent. 

“I liked that Martha didn’t give me a menu to follow. She worked with the foods I already ate and gave me practical strategies that made sense for me. I really appreciated Martha’s support. Even when I wasn’t seeing results on the scale, she helped me stay motivated. Over time, things started to shift,” William said. 

Want to learn about the bigger picture? Read what  the science says about whether type 2 diabetes can be reversed in my blog post:  Science on Reversing Type 2 Diabetes 

We met every 3–4 weeks on Zoom, which William found very convenient. Like most people, he had ups and downs. He lost weight, hit plateaus, and sometimes felt frustrated — but with encouragement and small adjustments, he kept going.

“I really appreciated Martha’s support,” William said. “Even when I wasn’t seeing results on the scale, she helped me stay motivated. Over time, things started to shift.”

The Numbers Don’t Lie

And here are the results of William’s work during the last 4 ½ months:

• Multiple graduation parties and a lot of traveling didn’t stop him from losing 15lbs – 215lbs to 200lbs.
• His A1c went from 6.2 to 5.7 — VERY close to being in the normal range.
• Triglycerides fell by 100 points, from 284 to 184
• HDL (the “good” cholesterol) rose from 30 to 36
• Blood pressure improved enough for his doctor to cut his medication dose in half!
• Even his hip and knee pain improved as the weight came off.

“I feel so much better,” he said. “My numbers improved, my pain is better, and I have more energy. I’m proud of what I’ve accomplished, and I’m not stopping here.”

 William’s next goal is body recomposition. He is currently at 24% body fat and has set a new goal of reaching 21%.

“I like having another goal to work toward,” he said. “It keeps me focused and motivated.” William is working with me once a month to help keep him on track.

Your Key Takeaways

William’s story is a perfect example that it’s never too late to take charge of your health. With the right support and strategies, you can lose weight, improve your numbers, and even reduce your need for medication. Strict diets and gimmicks won’t get you there long-term.

Have you been told you have prediabetes, high cholesterol, or want to reduce body fat, and are having challenges trying to figure it out alone? 

I can help you create a plan that works for your life and gets results. Contact me  to learn more!

]]> https://marthamckittricknutrition.com/how-william-is-reversing-his-prediabetes-and-improving-his-health-at-64/feed/ 3 https://marthamckittricknutrition.com/44-tips-to-lose-weight-with-pcos/ https://marthamckittricknutrition.com/44-tips-to-lose-weight-with-pcos/#comments Wed, 31 Jul 2024 14:20:48 +0000 https://71c263ce31.nxcli.net/?p=22092 If you are struggling to lose weight or have gained weight for no apparent reason, you aren’t alone. This is the most common complaint I hear from my patients with PCOS. It can be so frustrating to try diet after diet, along with exercise, and get minimal results while you see others around you losing…]]>

If you are struggling to lose weight or have gained weight for no apparent reason, you aren’t alone. This is the most common complaint I hear from my patients with PCOS. It can be so frustrating to try diet after diet, along with exercise, and get minimal results while you see others around you losing weight on the same program! And the advice given to you by your doctor to “just eat less” is totally useless. The truth of the matter is that there are REAL reasons why it’s more difficult to lose weight with PCOS. But the good news is that the majority of people with PCOS are able to lose weight. It just might take a little detective work to find out what works best for you. I’m sharing my top tips for losing weight with PCOS that have helped many of my clients.

Why is it so hard to lose weight with PCOS?

There are several reasons why it can be more difficult to lose weight with PCOS. This includes the fat-storing effects of insulin, a lower metabolic rate (though not all studies agree on this), higher carb cravings, altered appetite hormones, and more.

7 areas of focus for losing weight with PCOS

Since weight loss is such a HUGE topic that I could break down into 100 blog posts, I’ll provide an overview of some tips that have helped my clients through the years. By no means am I trying to make it seem like I have all the answers or telling you to “just follow my tips, and you’ll lose weight.” It’s so much more complicated. But I’m hoping that you can grab a few tips from my blog post that will help you on your journey. Please keep in mind that weight loss diets need to be tailored to the individual person. This is what I do with my PCOS coaching clients. And each of my tips is only touching the surface area!

There are 7 different areas to focus on when trying to lose weight with PCOS … and they’re all important. It’s common to get caught up in just the diet part – like cutting carbs – or trying the newest “flavor of the month” diet. But here’s the thing – if you don’t set up the framework, NO DIET WILL WORK.  If you don’t have the right mindset and stress management techniques, it can be just about impossible to lose weight and keep it off.

And if you don’t work on getting to the root cause of your PCOS, such as stress or insulin resistance, it’s highly unlikely you’ll be able to lose weight and keep it off. The same goes for adequate sleep, meal planning, and a sound support system.  Because it’s so common to get caught up with the diet component, these other areas often get neglected. Word of warning: before you read my post,  I want to warn you that this post isn’t about giving you a “diet” and meal plan, it’s more about giving you tips for the big picture.

One more thing: please don’t get caught up in the scale. Focus more on how you are feeling, how your clothes fit, your energy levels, your labs (e.g., blood sugar), and your menstrual cycle regularity. If you feel getting on the scale helps motivate you, then go for it. In my experience, it is not helpful for most people.

45 tips for losing weight with PCOS

• MINDSET

1.  Stay off the diet rollercoaster. It’s so tempting to follow a diet that promises rapid weight loss. But restrictive diets only work short term if they work at all. Then what? You go back to your old habits because diets are not sustainable. The weight comes back on, and maybe even more. And you beat yourself up for not having the willpower to stick to the plan. Not a very healthy cycle!  In addition, those with PCOS have higher rates of eating disorders. Trying to follow unrealistic diets only increases the chances that your eating may become disordered. Now if you really want to try a “diet” short term to gain some momentum, then go for it. But even then, you’ll need to find a more realistic plan you can stick with.

2. Tune out those internet myths that everyone with PCOS needs to avoid gluten, soy, dairy, carbs, etc. Maybe some people feel better avoiding certain foods, but it doesn’t mean YOU have to. Starting out feeling like you need to restrict all these foods will only cause deprivation. If you suspect you might have a food sensitivity, omit that food for a few weeks to see if you feel better. If you notice a difference, you may be best limiting that food. But if you don’t notice a difference, forget about that “restriction”! And for the record, I don’t recommend a very low-carb diet for the majority of people.

3. Don’t compare yourself to others. This is so easy to do, considering our obsession with social media. It’s in our faces! So if Instagram Jenna has PCOS and lost 20 pounds in a month on keto, why can’t you? First of all, rapid weight loss tends to be mainly water. And the quicker it goes off, the quicker it usually comes on. And more important, just because it worked for her, doesn’t mean it’s the best plan for you. If you love steel-cut oats for breakfast, an apple for a snack, and DON’T want to have your veggies swimming in oil, keto probably won’t work for you!

4. Break free from the all-or-nothing way of thinking.  All-or-nothing thinking is common in people trying to lose weight. It is especially common if you have PCOS because you’ve probably been told that MANY foods are off limits (and most of this info is inaccurate!) So once you enter into forbidden territory and eat … gasp … a potato …. you feel that you might as well eat everything in sight because you went off the DIET. It will be important that you learn to live in the grey zone versus all or nothing.

5. Become more mindful. Mindfulness is the buzzword these days for good reason! Most of us live hectic lives and don’t pay attention to what we eat, how we feel when we eat, why we eat, etc. Take a step back and slow down. (see #11 on journaling). Being more in tune with your body can help you pay more attention to your hunger cues.

6. Change your mindset. So many of us have rules in our heads when it comes to eating and exercise. Once you break the rule, all bets are off. Try to change your mindset. Instead of saying, “I’m not allowed to eat bread,” you may want to say, “My body feels better when I don’t eat white bread. I’m choosing to have some fruit instead.” BTW- I’m not against bread for PCOS. While I’d recommend whole grain over white, if you had a slice of white bread, it wouldn’t do any permanent damage!

7. Don’t beat yourself up if you stray from your intended plan. This is big one as we can be so hard on ourselves. You may want to analyze what happened and learn from it. Did you get a poor night’s sleep the day before, so your willpower was down? Maybe you went too long without eating? Or maybe you were just human! Practice body kindness, let it go, and move on.

BALANCE HORMONES

8. Get to the root causes of your PCOS. 2 major root causes of PCOS are stress and insulin resistance. And they can both contribute to weight gain. Chronic stress can lead to excessive cortisol production, which can cause weight gain or make it more difficult to lose weight. Furthermore, insulin resistance is associated with high levels of insulin that can cause excessive hunger and fat storage. So unless you deal with these 2 sneaky culprits, you’ll probably have trouble losing weight and, more importantly, keeping it off!

BEHAVIORS

9. Keep a journal. This may be the most important thing you can do to get started on your weight loss journey. Many people keep food logs via an app. But I’m actually a fan of keeping a journal on good old paper and pen because it lets you collect a lot more data. Include the time you eat, what you eat/drink, how much sleep you get, your degree of hunger before eating and satiety after when you get cravings, and, very importantly, how food makes you feel.

10. Analyze your journal. Once you’ve kept the log for a week or two, put your detective cap on and analyze your data. Does going too long in between meals set you up for eating too much at your next meal? Does a poor night’s sleep increase hunger the next day? Does eating a higher protein/fat breakfast hold you longer than a higher carb one? Do you eat more when you are with certain people? Then come up with a plan.

11. Plan ahead for problem situations and come up with a plan. Most people who are “successful losers/maintainers” practice say this is key. Potential problem: Maybe your coworker has candy on her desk that tempts you. Plan: bring in your own healthy snack to help you avoid the candy. Or offer to refill her candy jar with a candy you don’t like. Potential problem: You’re going out with friends to a Mexican restaurant. Plan: Try looking at the menu ahead of time to decide what to order.  Have a snack before you go so you aren’t starving. The bottom line: You need to come up with a plan!

12. Plan out meals for the week. Many women say this is one of the most important things they can do to help with weight loss. Take some time on a weekend and write out meal ideas and a grocery list. Find some healthy, tasty recipes on Pinterest or Instagram, or just google “low-calorie, low-carb chicken recipes”.

13. Meal prep. Once you’ve planned your meals, meal prep to get ready for the week. Roast a pan of veggies, grill up a few chicken breasts, and cook a batch of quinoa so you’ll have quick meals ready for the week. You can even freeze your own “frozen dinners” for those busy nights.

14. Have a backup plan for busy nights. We all have busy days when there is no time to cook dinner or we run out of the food we cooked on the weekend. Come up with a backup plan. Maybe you can make a quick omelet with frozen veggies. Or have a healthy frozen dinner on hand (like Luvo) or find a local takeout place that has healthy options.

15. Slim your environment by getting as many trigger foods out of your home or office as possible. Buy a flavor of ice cream you don’t love for your husband or mini bags of nuts if portion control is an issue. Stock up on healthy snacks.

16. Decide how you’ll monitor your progress. To weigh or not to weigh … that is the question. I leave this one up to you. If you find the scale frustrates you or causes decreased motivation and low self-esteem – then avoid it. I encourage most of my clients to judge their progress by their energy levels, their bloodwork, how clothes fit, or their measurements. But on the other hand, some people find the scale a helpful tool to keep them on track. You have to find what works for you!

• NUTRITION

17. Include adequate protein at meals, especially breakfast. Protein keeps you feeling full longer and can help prevent those dreaded carb cravings later on in the day. It also helps to prevent/slow the loss of muscle mass that often occurs with cutting down on calories.

18. Don’t cut fats out. Fat helps to slow the rise and fall of blood sugar. It also keeps you feeling full longer and does not cause insulin to be secreted. This is important as most women with PCOS tend to be insulin-resistant. However, be mindful of your portions of fat, as they are high in calories.

19. Pump up the veggies. Vegetables are low in calories and carbs and are loaded with nutrients and fiber. For example, 1/2 cup rice is 100 calories compared to 1/2 cup cauliflower rice for 10 calories! They help to lower cholesterol, aid in gut health, including improving the gut microbiome, and keep you feeling full longer – all super important for PCOS. Substitute cauliflower rice and zucchini noodles for rice and pasta. Mix veggies into omelets and soups. See my previous post on Ways to Make Your Veggies Less Boring

20. Choose low-glycemic carbs like veggies, legumes/beans, fruit including berries, apples, pears, and whole grains like steel-cut oats, quinoa, faro, whole grain bread, etc. Limit sugary, “white,” or highly processed carbs as they cause more insulin to be secreted, increasing hunger, fat storage, and inflammation.

21. Watch your calories.  I usually don’t recommend starting out with counting calories or tracking on a calorie-counting app. This can lead to being obsessed with numbers and even disordered eating in some people. I feel food quality should be the priority. And, of course, moving your body, working on stress, and getting adequate sleep.

But after 6 weeks or so, if you don’t see any progress with the scale (or how your clothes fit), it might be time to take a closer look at your calories. Try tracking what you eat on an app for a few weeks. I like myfitnesspal. The goal is not to make you obsessed with what you are eating but to make you more aware of your intake.  Since every person is unique as an individual, it’s difficult to give a calorie goal in this blog post. This is what I do when I work with my PCOS coaching clients.  Many of my patients are able to lose weight on 1400-1600 calories. Some can go higher, whereas others may need a bit less. It really depends on a lot of factors, including body size and activity level.  But beware of eating too few calories on a regular basis can actually slow your metabolism.

22. How many carbs should you eat a day? This is a difficult question to answer in this blog post as it involves MANY factors (which I consider when working with my coaching clients).  I’d say most people don’t have to count carbs. As mentioned above, start out by cutting out sugary drinks and snacks and choosing more whole grains versus “white” or refined. Then start cutting back on portions of carbs and eating more veggies.

• MOVEMENT

23. Get a baseline of your steps. Use your phone or an activity tracker. If they’re on the low side (under 5000), then start to increase them slowly. Not only does increased movement help to speed the metabolism, but it can improve insulin sensitivity.

24. Add in weight training. This is an area many people tend to neglect. But it’s so important because muscles help get glucose into the cells to use for energy. This helps to improve insulin sensitivity. In addition, muscles burn more calories than fat. And more muscle equals a faster metabolism. Ideally, weight training 2-3 times a week.

25. Find activities that are fun. You should look forward to it, not dread it! Try a Zumba class or go for a hike with your family if you’re not a gym person.

26. Make it social. Instead of always meeting friends for dinner or drinks, meet for a power walk or yoga class.

27. The ideal exercise program would include a cardio (swimming, bike, elliptical machine, etc) and strength training component. Also, it’s not a bad idea to throw in some yoga!

28. You don’t have to go to the gym. There are plenty of exercise classes On Demand, on video or online.

29. More is not better. Moderate exercise has numerous health benefits for those with PCOS, including decreased insulin resistance, lowered blood sugar, cholesterol, and blood pressure, improved gut microbiome, stress management, improved emotional health, and weight loss. However, excessive exercise can elevate stress hormones.  In addition, it can have a negative impact on the immune system and increase fatigue, appetite, and risk of injury. But on the other hand, assuming you don’t have any medical contraindications, you want to push yourself enough to see results.

30. Don’t “outeat” your workout! I see many women wearing fitness trackers take back the extra calories they burned working out. So, for example, if your calorie goal is 1500 and you supposedly burned 500 in your spin class, I would not suggest eating those extra 500 calories if you want to lose weight. Fitness trackers are also notoriously wrong when it comes to calculating calories in exercise. In addition, since you want to lose weight, there should be a calorie deficit. Now, if you were going on a 4-hour bike ride or a day-long hike, you might need some extra calories!

• EMOTIONAL HEALTH/STRESS MANAGEMENT

31. Find ways to alleviate stress.  Not only can stress worsen symptoms of PCOS, but it can lead to weight gain and other health risks. I’m a huge fan of meditation. Try a meditation app.

32. Find alternate ways to soothe yourself. Many of us eat for emotional reasons or to soothe ourselves. I’m not saying you should never eat for emotional reasons, just find alternate ways to soothe yourself. Maybe it’s taking a bath, listening to music, watching your favorite TV show, or even taking a nap!

33. Come up with tactics to deal with emotional eating. Read some helpful tips by Dr. Gretchen Kubacky, including having a plan, slowing down, grounding yourself, avoiding emotions, and keeping a food/mood journal.

34. Support system. Having PCOS can be stressful. Find a support system in your life, whether it be your family, partner, or online support community (like PCOS Challenge or FB PCOS Psychology)

35. Consider meeting with a therapist.

36. Check out this great book – the PCOS Mood Cure, by Dr. Gretchen Kubacky.  LOL – feels like I’m Dr. Gretchen’s PR agent! But she is great

• SNEAKY TIPS

37. Use smaller plates and bowls. Sounds silly – but it really works!

38. Substitute more veggies for carbs. Instead of one cup of rice, have ½ cup of rice and ½ cup (or more!) of cauliflower rice. Or ½ cup real pasta and 1 cup zucchini noodles. No one wants to see a teeny portion of food on your plate. Adding in more veggies will also trick your brain into thinking you have more food and keep you feeling full longer. And you’ll get more nutrients.

39. Eat slower. You’ve heard this one a million times, but slowing down your rate of eating can really make you feel fuller quicker and ultimately eat less.

40. Drink bubbly water like seltzer before and during meals can help bloat you out and feel full

• MEAL TIMING

41. Plan healthy snacks in between meals if you find going too long between meals sets you up for more cravings or getting over-hungry at your next meal. Carb cravings are so common in women with PCOS. Having a snack with protein and fat can be especially helpful in controlling these cravings. Check out my PCOS Snack & Recipe Guide for over 200 ideas for PCOS-friendly snacks.

42. Eat more of your calories earlier in the day. This eating this day is more in tune with our natural biological clock called circadian rhythms. This is especially important for women with PCOS who are insulin-resistant. Eating carbs later in the evening can have more of an impact on insulin levels as compared to earlier in the day.

43. Try eating within a certain window of time. This is called time-restricted eating. Start with a 12-hour window (eat breakfast at 8 am and have your last bite of food by 8 pm). Then go down to a 10 hr window. Studies have shown this can improve metabolic parameters like blood sugar, insulin levels, blood pressure, appetite, and oxidative stress. It has even decreased the incidence of breast cancer. But I’m not a fan of the stricter intermittent fasting for PCOS, where you eat within a 6-8 hr window.

44.  Find strategies to deal with nighttime snacking. Many of us are “good” during the day, but the nighttime brings out the food demons. There are several reasons and possible solutions for this. Check out my blog post on strategies to deal with nighttime snacking.

• SLEEP

45. Sleep. And last but certainly not least, work on getting adequate sleep. This is one of the areas I find many of my patients neglect. Here are 14 reasons why sleep is important for PCOS. Women with PCOS, especially if obese, have been found to have an increased incidence of sleep disorders. Inadequate sleep has been linked to weight gain. Researchers believe that a lack of sleep alters the release of two hormones that help your body regulate feelings of hunger. When you don’t get enough sleep, your body releases more ghrelin, which stimulates appetite, and release less leptin, which suppresses appetite. In addition, fatigue produced by limiting sleep may reduce physical activity and thus energy expenditure (Pate  et al, 2006) and (The Bronfenbrenner Center for Translational Research)

Let me know if these tips were helpful for you!

Do you need help with managing your PCOS? Whether your goals are to have more energy, regulate menstrual cycles, decrease hair/skin symptoms,  lose weight, or decrease health risks, I’m here for you!  I’ve been specializing in PCOS for over 20 years and helped thousands of women. I have 3 different virtual PCOS coaching programs available. Learn more HERE. Or contact me to learn more!