Ozempic / semaglutide, Wegovy, Mounjaro / tirzepatide

Weight loss shots work by slowing down your digestion, which causes effects we like: feeling full with less food. It also causes effects we don't like such as nausea, constipation, and forgetting to eat the healthy foods that your body needs to feel good and have energy.

POOPING

You must achieve a comfortably soft bowel movement at least once a day.

Use psyllium husk daily, either in powder form, capsules, or baked into this nutrient-dense "not bread" recipe. Work up to a Tablespoon daily. Must take with PLENTY of water to work, see your own product for details.
Add magnesium citrate, aspartate, or glycinate as needed. My favorite magnesium powder is Dr. Formulated Whole Food magnesium by Garden of Life. My favorite magnesium capsules are magnesium glycinate by Pure Encapsulations. Use enough to achieve soft stools.
Use a squatty potty to elevate your feet while sitting on the toilet. Or a yoga block under each foot. This un-kinks a muscle in your pelvic floor, so the poop shoot is nice and straight for ease of evacuation. Essential for anyone with hemorrhoids or who wants to prevent hemorrhoids.
You must drink at least 3 liters of fluids daily.

NUTRITION

As you naturally eat less food, it is essential you make food count. Start choosing primarily nutrient dense foods, or superfoods, as your main intake. You will not do well long-term, in your mind, body or spirit, if you simply eat smaller portions of junky stuff like mac and cheese, pizza, or any food with a bunch of GMO roundup drenched wheat flour (sandwiches, burgers, etc.). As exciting as it is to lose weight, this is your real chance to become truly healthy and begin to glow from the inside with a renewed sense of vitality and joy, uplifting those around you and fulfilling your life's purpose.

PROTEIN.

Make sure to eat a minimum of 65-75 grams of protein daily. If you fail to eat a high protein diet, your body will eat its muscle instead of fat. Please help your body get its own fat by giving it plenty of protein so it doesn't have to source from your own muscles.

Anti-inflammatory sources of protein:

Wild caught seafood
Wild planet brand sardines, or other bone-in sardines. Eat at least 2 cans per week to prevent dementia, cardiovascular disease, and for pretty skin.
Safe catch mercury free canned tuna
100% grass-fed or pastured meat. I buy extremely high quality 100% pastured me at who live happy lives as nature intended direct from renters at $6-7 dollars per pound. That's every cut- tenderloin, filet mignon, roasts, ground…you can get a used chest freezer on Facebook marketplace for around $100. For me, having a test freezer full of delicious high-quality meat has been a game changer. It definitely streamlines grocery shopping and cooking!
Nuts, nut butters, seeds, and seed butters. I source mine from Gee Creek Farm who grinds them fresh, as well as the people's food co-op who sells gorgeous nuts, seeds, and their butters and bulk for cheaper. Also Check out Nutzo brand.
Organic Tofu and tempeh (fermented soybean cakes). There is a ton of research supporting organic tofu as a health and long-termity promoting part of your diet.

Other sources of protein, like dairy and “pea protein” isolate in protein powders, have inflammatory properties or are simply highly refined. For example, NO “hemp protein”, yes real raw hemp seeds. Whether eggs are inflammatory or not depends on the person, so I don’t list them above but some people do great on 100% pastured eggs.

PRODUCE.

According to the finest and most comprehensive research on cancer prevention worldwide, you must consume at least six servings of produce every day of your life to meaningfully prevent cancer. A serving is about the size of your palm.

So… get yourself some tasty, beautiful, peak-season, picked that morning, heirloom variety for taste, super fresh produce from your local farmers market! Pay for it now, or pay for it later! Both the people's food co-op Farmers market on Wednesdays 2:00 to 7:00, and the Portland State University Farmers market Saturday mornings, are year-round. I'm not surprised people don't eat enough produce if they shop for tomatoes at Fred Meyer in December. Yuck.

If you don’t eat six servings of produce daily, consider a high-potency green powder. I don’t love these, I love real fresh whole food, but it’s better than nothing. I use NanoGreens because it has organic barley grass juice powder, which is extremely potent as a dark leafy green, plus a variety of supreme-quality herbal and greens extracts for detoxification and antioxidant support.

While on the weight loss shots, you have a restricted diet, and must take a high quality multivitamin / multi-mineral supplement. Anyone over 40 I usually recommend Metagenics brand Phyto-Multi. Under 40 you can get away with SmartyPants brand gummy multivitamins. Or if you hate pills, just get the gummies, they're yummy.

OILS.

It is essential to eat two tablespoons of organic extra virgin olive oil daily. Just pour it on your food. Your entire body, from your skin and hair to your cardiac arteries, will thank you.

It is essential to take fish oil every day while on the weight loss shots. You can go fancy with double-strength (easier to take), triglyceride-form (closest to nature), highly purified fish oil from Integrative Therapeutics (UltraOmega HP); Nordic Naturals has a similar 2x product. Or go cheap with Costco fish oil. Humans have become severely omega-3 deficient due to a lack of wild caught seafood in their diet. This contributes strongly to I don't even disease, cancer, cardiovascular disease, skin problems…you name it. Don't be a statistic; take your fish oil.

Please eat GRASS-FED BUTTER like KerryGold, not butter from tortured sick factory-farmed dairy cows. The animal food you eat needs to be from healthy animals eating their natural diet.

NO BREAD.

For the purposes of vibrant health, a sense of well-being, and longevity, consider bread a treat, NOT a staple. Treats are not to be eaten every meal, every day, or in huge quantities on a regular basis. The “staff of life” has been toxified and refined beyond recognition…just look at your bread’s ingredients. If it's not organic, then it uses high-gluten wheat that has been genetically modified to not die when doused with Roundup herbicide. So your bread is full of Roundup, verified by independent analysis and published in environmental science journals. Does it have sugar, yeast, and other highly refined ingredients to make it stay palatable and soft for longer? Probs. So that's fine as a treat, but franken-bread as a staple is one of the main culprits in our epidemics of obesity, autoimmune disease, even depression and mental illness.

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