Fitness.
Nutrition.
Wellness.

Insights For Women on GLP-1s

Nutrition & Metabolism
Freezing Woman Covered With Warm Blanket

Feeling Cold on GLP-1s: What Your Body Is Telling You

A lot of women using GLP-1 medications talk about how they’re suddenly cold all the time. And not...
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GLP-1 Education & Insights
Monochrome Apple Still Life

Gray Market GLP-1s: Are They Safe?

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Nutrition & Metabolism
Diverse Body Positivity

If Losing Weight Were Just About Willpower, We’d All Be the Same Size

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Nutrition & Metabolism
A picture of a weight scale for GLP-1

How Your Body Uses Energy and What It Means for Your Metabolism

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Strength, Posture & Movement

A woman and her personal trainer performing pelvic Exercises on a yoga mat

Fitness Isn’t a Guessing Game. It’s Science

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GLP-1 Woman performing crunches

How Do I Know if I’m Engaging My Core?

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Woman using GLP-1 virtual training at home 1

7 Reasons Women Using GLP-1s Choose Live Virtual Training

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GLP-1 Education & Insights

Monochrome Apple Still Life

Gray Market GLP-1s: Are They Safe?

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US Obesity Rates Map

Are Obesity Rates in the U.S. Finally Starting to Dip?

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Side Lying Leg Lifts

Staying Strong After GLP-1s Is Possible

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Nutrition & Metabolism

Freezing Woman Covered With Warm Blanket

Feeling Cold on GLP-1s: What Your Body Is Telling You

Read More
A picture of a weight scale for GLP-1

How Your Body Uses Energy and What It Means for Your Metabolism

Read More
Diverse Body Positivity

If Losing Weight Were Just About Willpower, We’d All Be the Same Size

Read More
Discover More

Mindset & Real Life

Illustration showing workout gear and sneakers

The Real Experience of Living with a Higher BMI

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Illustration of women work out gear, apple, yoga mat

What It Feels Like to Live in a Body That’s Thriving

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A woman walking on a treadmill to get fit and healthy while taking GLP-1 medications

When Does “Healthy” Become a Trap?

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Women's Health and Hormones

An image of a woman with stunning green eyes to depict genetics

What’s The Difference Between a Genetic Mutation and a Predisposition?

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A woman strength training to lose weight and prevent GLP-1 resistance.

How Certain Hormones Get in the Way of Health

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Certified through nationally recognized, NCCA-accredited organizations with a focus on corrective exercise, strength training, and coaching women safely through body change.

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Professional Credentials

Corrective & Strength Training
NCCA accreditation NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), TRX Suspension Training

Pilates & Mind-Body Training
ISSA Certified Pilates Instructor, TRX Pilates

Weight Loss & Metabolic Education
NASM Weight Loss Specialist, Women’s Fitness Specialist, Understanding Weight Loss Medications

Coaching & Safety
NASM Certified Nutrition Coach (CNC), Certified Wellness Coach (CWC), CPR/AED

Certified through nationally recognized, NCCA-accredited organizations with a focus on corrective exercise, strength training, and coaching women safely through body change.

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Professional Credentials

Corrective & Strength Training
NCCA accreditation NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), TRX Suspension Training

Pilates & Mind-Body Training
ISSA Certified Pilates Instructor, TRX Pilates

Weight Loss & Metabolic Education
NASM Weight Loss Specialist, Women’s Fitness Specialist, Understanding Weight Loss Medications

Coaching & Safety
NASM Certified Nutrition Coach (CNC), Certified Wellness Coach (CWC), CPR/AED

This is where it begins.

Share a bit about where you are so I can meet you there with the right kind of training support.

Is The Remedy Method
Right For Me?

(Find out in less than 1 minute!)

Answer a few quick questions about how your body feels and how you like to exercise. This will help you see if The Remedy Method, which blends corrective exercise, Pilates-style control, and strength training for women on GLP-1 medications, is a good fit for you.

1. Are you currently using a GLP-1 medication?

2. How often do you notice nausea, dizziness, low energy, or fast fatigue during movement?

3. Have you noticed changes in your balance, coordination, or stability since your body started changing?

4. Do certain movements feel awkward or disconnected now, like squats, lunges, bending, stepping, or getting off the floor?

5. Do you notice any of these when you move or exercise? (Select all that apply.)

6. Do you feel comfortable exercising in a public gym or group class?

7. Does the idea of guided instruction sound helpful right now?

8. Have you ever felt rushed, judged, or misunderstood by past trainers or programs?

9. What matters most to you right now? (Select all that apply.)

10. Do you want a structured plan with phases that build on each other?

11. Can you commit to training at home with simple equipment or none at all?

12. Would you benefit from having a trainer watch your form and guide your pacing in real time over Zoom?

This quiz is for education and reflection. It is not a medical screen or diagnosis. Always follow the guidance of your medical team for movement and exercise.

GLP-1 Nutrition
Reflection Tool

A quick check-in on your last meal and today’s patterns so you can see what your body might be asking for next.

Step 1 of 4
Think of your last meal. How many different colors were on your plate?
Where did most of the color come from?
What was the main protein in your last meal?
How was that protein prepared?
How many sides did you have with that meal?
What best describes your sides? (Choose all that apply.)
How were your sides prepared?
What was the main starch or grain at your last meal?
How much of your plate did that starch or grain take up?
Which of these were part of your last meal? (Choose all that apply.)
About how long did it take you to eat your last meal?
What were you doing while you ate?
Where did your last meal come from?
How long did it take to get that meal from “I’m hungry” to “let’s eat”?
How easy was this meal to put together?
Were you able to finish everything on your plate?
How did you feel 30–60 minutes after that meal?
So far today, how many different fruits have you eaten?
So far today, how many different vegetables have you eaten?
How many times have you reached for a snack today?
Which of these sounds most like your typical snack today?
What color were most of your drinks today?
Did you add anything to your drinks to make them taste better?
In the past week, how often have you felt too full to finish a small or normal-sized meal?
In the past week, how often have you felt nausea or strong discomfort after eating?
In the past week, how often have you gone more than 5 waking hours without eating anything?
Thinking about a typical day, how do your meals usually look?
Over the past week, how has your sleep been?
Do you have any kind of evening wind-down routine?
Your GLP-1 Meal Reflection
What this might be telling you
Optional: next-step ideas

    BMI & Waist Check

    Use this tool to look at your Body Mass Index (BMI) and waist size.

    BMI compares your height and weight to estimate general body size. It does not measure fat or muscle and cannot show how your body is changing with strength training or GLP-1 use. It is simply a numerical estimate.

    Waist size provides additional information because abdominal fat is more closely linked to metabolic risk than fat stored in other areas. Measuring the waist gives a better idea of where the body is holding weight.

    Both BMI and waist size can change quickly when someone starts a GLP-1. Muscle, water, and fat often shift at different rates, so these numbers work best as general reference points rather than something to obsess over.

    This tool gives you a simple snapshot you can use for your own self-awareness or just to know before doctor’s appointments. It’s one of several things to pay attention to, along with movement quality, strength levels, recovery, and daily well-being.

    Waist size is optional. The tool will still calculate your BMI if you skip that section.

    BMI Categories:

     

    • Underweight: Below 18.5
    • Healthy weight: 18.5 – 24.9
    • Overweight: 25 – 29.9
    • Obese: 30 or greater
      • Class I (Mild): 30–34.9
      • Class II (Moderate): 35–39.9
      • Class III (Severe): 40 or greater

    Unit of measure

    Sex

    Age (years)

    Height (feet)

    Height (inches)

    Weight (pounds)

    Waist circumference (inches, optional)

    This tool is for education only. It cannot diagnose medical conditions. If you have new symptoms or health concerns, talk with your medical team for guidance. For adults only. BMI is one data point and does not reflect muscle, body composition changes on GLP-1s, or overall health.

    Is The Remedy Method
    Right For Me?

    1. Are you currently using a GLP-1 medication?

    2. How often do you notice nausea, dizziness, low energy, or fast fatigue during movement?

    3. Have you noticed changes in your balance, coordination, or stability since your body started changing?

    4. Do certain movements feel awkward or disconnected now, like squats, lunges, bending, stepping, or getting off the floor?

    5. Do you notice any of these when you move or exercise? (Select all that apply.)

    6. Do you feel comfortable exercising in a public gym or group class?

    7. Does the idea of guided instruction sound helpful right now?

    8. Have you ever felt rushed, judged, or misunderstood by past trainers or programs?

    9. What matters most to you right now? (Select all that apply.)

    10. Do you want a structured plan with phases that build on each other?

    11. Can you commit to training at home with simple equipment or none at all?

    12. Would you benefit from having a trainer watch your form and guide your pacing in real time over Zoom?

    This quiz is for education and reflection. It is not a medical screen or diagnosis. Always follow the guidance of your medical team for movement and exercise.

    Movement Pattern Starting Point

    Answer these questions about how your body feels today. This tool helps you find a safe starting point for key movement patterns if you are using GLP-1 medications or coming back to exercise after weight loss. The goal is to match your body to the right level of support, not to push through pain or fear.

    1. How do your knees feel when you walk, use stairs, or stand up from a chair?

    2. How does your low back feel today?

    3. How steady do you feel on your feet?

    4. Can you safely get down to the floor and back up on your own?

    5. Any foot or ankle pain when you walk or stand?

    6. Right now, how confident do you feel about moving your body?

    This tool is for education only. It cannot diagnose injuries. If you have strong pain, falls, or new symptoms, talk with your health care team before starting or changing your exercise plan.

    GLP-1 Training
    Readiness Check

    Many women notice changes in balance, coordination, and strength as they lose weight. This tool helps you choose movements that feel supportive instead of stressful, so you can build confidence and avoid overloading joints or overworking muscles that are still adjusting.

    1. Have you eaten a small meal or snack in the last 2 to 3 hours?

    2. How is your stomach right now?

    3. How is your energy right now on a scale from 1 to 10?

    4. Have you felt dizzy, faint, or lightheaded when you stand up today?

    5. Any new sharp pain, chest tightness, or trouble breathing since your last workout?

    This tool is for education only and does not replace medical advice. If you ever feel unsure, choose rest and contact your health care team.

    Macro Split Calculator

    Enter your daily calorie target and choose your goal. This tool shows you how to divide your required calories into protein, fats, and carbohydrates. This breakdown is called a macro split, and it helps you understand where your energy is coming from each day.

    For women on GLP-1 medications or in active weight loss, a balanced macro split can make eating feel easier. It helps you stay fueled, support muscle, and avoid the big highs and lows that can happen when appetite is low.

    Most people feel their best with higher protein, moderate fats, and enough carbohydrates to support energy and recovery. A common place to start is around 30 percent protein, 30 percent fats, and 40 percent carbohydrates, though your personal needs may shift based on your appetite, training, and how your body feels.

    About the protein number: The protein number shown here may be higher or lower than the number from the daily protein calculator. That is expected.
    This tool uses a percentage of your calories, while the protein calculator uses your body weight to set a muscle-protective minimum.

    How to use both together: Follow the protein calculator for your daily minimum.
    If this macro calculator shows a higher protein number and it feels doable, you can aim for it. If not, stick to your minimum and adjust carbs and fats around it.

    kcal

    You can use your TDEE number from the TDEE calculator or enter any calorie target your medical team or coach has given you.
    Use my TDEE Calculation

    Protein: 0 g per day

    Fat: 0 g per day

    Carbs: 0 g per day

    These macro splits are set for people using GLP-1 medications or going through weight loss. Protein is higher to help protect lean muscle and support fullness. Fats are set at a steady level to support hormones and absorption of vitamins. Carbohydrates stay high enough to support energy and movement. This is a starting point, not a prescription. Your medical team may adjust your needs based on your health, labs, and medication plan.

    Daily Protein Target

    Enter your weight and choose how often you strength train. The calculator will give you a daily protein range in grams. This range helps support muscle strength, recovery, and overall health.

    The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight. That amount is the minimum needed for basic health, not for muscle protection or strength training.

    People may need more than the RDA when they are:

    • losing weight
    • using GLP-1 medications
    • strength training
    • trying to keep or build muscle
    • over age 35

    Because these situations increase your protein needs, this calculator uses 1.2 grams per kilogram as the starting point. This level is better for maintaining lean muscle, especially during weight loss.

    NOTE: This number is based on your body weight, which makes it the best baseline for protecting muscle during weight loss or while using GLP-1 medications. Treat this as your daily minimum.

    If the macro calculator shows a higher protein number, you can aim for it if it feels realistic with your appetite. If not, stay with this minimum and adjust carbs and fats around it.

    lb

    Recommended range:

    0 to 0 grams per day

    This range is an estimate based on body weight and strength training level. It is a guide, not a strict rule. Your medical team may adjust your protein needs, especially while you are on GLP-1 medication.

    TDEE & BMR Calculator

    Fill in your details to find your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR).

    Your TDEE is the total amount of energy your body uses in a full day. This includes everything. Your workouts, walking, cleaning, daily movement, shifting posture, fidgeting, and even the energy it takes to digest your food.

    Part of your TDEE is your BMR. Your BMR is the energy your body needs for basic life functions like breathing, circulating blood, maintaining organs, and keeping your body temperature stable. This is what your body would use even if you stayed in bed all day.

    Understanding both numbers is helpful if you are on a GLP-1 or working on your health. Appetite can drop quickly, which makes it easy to undereat without noticing. Knowing your TDEE and BMR shows you how much fuel your body actually needs so you can keep your energy up, protect muscle, and support safe and steady fat loss.

    You can choose from three formulas to calculate these numbers. Mifflin-St. Jeor and Harris-Benedict use height, weight, age, and sex. Katch-McArdle uses body fat percentage if you know it. They use slightly different math equations, but they all estimate the same thing. Mifflin-St. Jeor is generally the most accurate for most people.

    lb
    in

    BMR: 0 kcal per day

    TDEE: 0 kcal per day

    These are estimates. Calculators may read low for people with more muscle and may not work well for people living with obesity. Use as a guide, not an exact number.

    The Remedy Method

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