Robyn Spurr

Personal Health and Weight Loss Coaching For Women

Semaglutide

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Cultivating a Positive Body Image in a Society Obsessed with Appearance

Society’s beauty standards and media portrayals of idealized bodies can significantly impact one’s perception of their own body. From magazine covers to influencers, the constant pressure to meet these societal standards can lead to negative self-image and self-esteem, contributing to mental health conditions such as Body Dysmorphic Disorder (BDD) and eating disorders. This pressure is intensified in the era of GLP-1 agonists like Ozempic, Zepbound, and Wegovy.

These beauty standards are often unrealistic and unattainable, fostering a culture of comparison and dissatisfaction. Recognizing and challenging these unrealistic standards is crucial for promoting a more positive body image and improving mental health.

Physical appearance significantly impacts self-esteem, which is one’s overall sense of self-worth and confidence. Society often places a significant emphasis on external appearance, causing individuals to feel pressured to meet specific beauty standards.

How to Accept Your Physical Appearance

Accepting your body doesn’t necessarily mean loving every single part of it unconditionally. It’s normal to have areas of your body that you feel less confident about. However, these areas do not define you. By shifting your focus towards the parts of your body that you appreciate, you can develop a more positive overall body image.

Practice Gratitude

One way to focus on the parts of your body you love is to practice gratitude. Take time each day to consider what you’re grateful for, including aspects of your body. Perhaps you appreciate your strong arms that allow you to carry heavy loads or your curvy hips that give you an hourglass figure. Mentally note and express gratitude for these features.

Highlight Your Favorite Features

Dressing in a way that accentuates your favorite features can also boost your confidence. If you love your legs, wear shorts or skirts that show them off. If you love your shoulders, opt for off-the-shoulder tops. Highlighting the parts of your body you love can help you feel more confident and empowered.

Surround Yourself with Positive Influences

Unfollow social media accounts that make you compare your body to others negatively and limit your use of these platforms if they affect your self-esteem. Instead, follow accounts that promote body positivity and self-love. Surround yourself with friends and family who uplift and support you and distance yourself from those who make negative comments about your appearance.

Tips for Learning to Accept Your Physical Appearance

Learning to accept your physical appearance can be challenging, but with support and effort, it is possible. Here are a few steps to consider:

Challenge Negative Thoughts and Beliefs

Negative thoughts about one’s appearance are common in conditions like BDD. To challenge these thoughts, ask yourself:

  • “Is this thought based on facts or feelings?”
  • “What evidence do I have to support this thought?”
  • “What would I say to a friend with the same thought?”

By challenging these counterproductive thoughts, you can begin to see yourself in a more positive light.

Focus on Your Strengths

Instead of fixating on perceived flaws, focus on your strengths and positive qualities. Make a list of your strengths and accomplishments, and read it daily to remind yourself of your worth and value.

Practice Self-Care

Taking care of yourself can improve your self-esteem and overall well-being. Practice self-care by:

– Eating a healthy diet

– Exercising regularly

– Getting enough sleep

– Practicing relaxation techniques like yoga or meditation

Surround Yourself with Positive Influences

Surrounding yourself with positive and supportive people can help improve your self-esteem and confidence. Seek out friends and family who make you feel good about yourself and avoid those who are critical or judgmental. On social media, block people who are unkind to you about your body, weight, or personality.

By taking these steps, you can work towards a healthier and more positive relationship with your body.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

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Compounded and Counterfeit Semaglutide: Understanding the Risks

My hairstylist recently experienced a serious health issue, ending up in the ER due to diverticulosis after just 5 weeks of using compounded semaglutide. While I’ve seen many of my clients achieve success with medications like Mounjaro, Zepbound, and Wegovy, it’s important to highlight that their positive outcomes are tied to relying exclusively on commercial medications from reputable sources, rather than opting for internet mail order meds from compounding pharmacies.

Her experience served as a stark reminder of the potential risks associated with compounded and counterfeit medications, prompting me to write this post.

Although cheaper and more accessible alternatives may seem appealing, it’s essential to recognize the significant risks involved.

Compounded medications, though offering tailored solutions, carry significant risks, particularly with drugs like semaglutide. Semaglutide, widely prescribed for type 2 diabetes and obesity, can be highly effective when used appropriately. However, compounded versions pose unique dangers due to inconsistent dosing and formulation standards.

Unlike commercial semaglutide products, which undergo stringent quality control measures ensuring uniformity and safety, compounded medications are mixed by individual pharmacies. This variability can lead to unpredictable outcomes, including ineffective treatment, incorrect dosing, or severe adverse reactions.

Furthermore, compounded semaglutide may not undergo the same rigorous regulatory scrutiny as commercial drugs, potentially lacking well-established safety and efficacy profiles. Patients opting for compounded medications may inadvertently jeopardize their health.

Certain pharmacies may use questionable ingredients, such as unauthorized forms of semaglutide like the sodium salt variant, despite FDA warnings. Therefore, patients must exercise caution when considering compounded semaglutide or medications from non-traditional sources, prioritizing verified and regulated options to mitigate potential health risks.

Transparent discussions between patients and healthcare providers about the risks associated with compounded semaglutide are crucial. Patients should carefully weigh these potential dangers against perceived benefits and consider sticking to commercially available medications with proven safety profiles whenever possible.

The surge in demand for semaglutide has created a complex market with significant safety challenges. Patients and healthcare providers must navigate these challenges cautiously, prioritizing established and regulated medications to ensure patient well-being and safety.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE

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Beyond the Scale: The Crucial Role of Nutrition Coaching in the Semaglutide Weight Loss Era

Undoubtedly, the advent of new GLP-1 agonist medications has revolutionized the landscape of obesity treatment and health coaching. In the pursuit of effective weight management, it’s imperative to acknowledge potential nutritional challenges that may arise with the use of medications such as Wegovy, Saxenda, or Zepbound.

Individuals incorporating GLP-1 agonists into their treatment regimen often face challenges in meeting their daily caloric intake with a diverse range of vitamins, minerals, fiber, and protein.

This emerging concern warrants attention, especially as adhering to a minimum of 1200 calories becomes a struggle for many, often due to factors like food aversions, nausea, lack of appetite, or a combination of these obstacles.

Nutrient-dense foods complement the action of GLP-1 medications, promoting not only weight loss but also overall well-being. Choosing foods rich in vitamins, minerals, fiber, and antioxidants contributes to sustained energy levels and improved metabolic function.

Highlighting a few of the nutritional deficiencies prevalent in the U.S. population brings attention to the magnitude of the issue:

  • 93% of the U.S. population falls short of the recommended daily intake of fiber.
  • Only 12.3% of Americans get enough fruit daily, while only 10% meet vegetable serving recommendations.
  • Over 50% of the general population is vitamin D deficient, with 5.9% experiencing severe deficiency.
  • 9 out of 10 Americans are deficient in potassium, and 7 out of 10 in calcium.
  • 50% of Americans lack sufficient levels of vitamin A, vitamin C, and magnesium.

Understanding the Impact of Deficiencies:

Fiber: Protects against cardiovascular disease, obesity, and type 2 diabetes, and promotes digestive health and satiety.

Vitamin D: Crucial for bone health, immune function, and potential benefits include cancer risk reduction and diabetes prevention.

Calcium: Essential for bone health and basic biological functions, such as nerve transmission and muscle contraction.

Potassium: Critical for heart and muscle function, maintaining healthy blood pressure, and associated with reduced risk of kidney stones and bone loss.

Omega-3 Fatty Acids: Crucial for heart health, brain function, and reducing inflammation.

While Wegovy, Saxenda, and Zepbound hold transformative potential for weight loss, it is essential to broaden the conversation beyond prescription drugs. Medical discussions should encompass inquiries about dietary habits, physical activity, sleep quality, and stress levels.

If you find it challenging to meet your dietary requirements, I recommend discussing potential adjustments to your medication with your doctor, such as reducing the dosage or discontinuing it.

The objective of these medications is not to induce drastic weight loss but to foster a lifestyle that is both healthy and sustainable.

Recognizing that a single drug is not a panacea for weight-related issues, we must appreciate the holistic role of nutrition and lifestyle choices in maintaining overall health. The timeless importance of embracing diverse and colorful foods and engaging in regular movement remains paramount.

If you’re currently using semaglutide or tirzepatide and are in search of assistance with nutritional guidance and cultivating healthy habits, I am here to offer support. Partnering with a health coach offers a unique opportunity to receive personalized guidance in tailoring your diet to meet your specific health needs and goals.

With a commitment to maintaining a limited clientele, I work with a maximum of ten clients at a time, ensuring that you benefit from individualized, comprehensive support. Your journey to better health becomes a collaborative and focused experience, enriched by accountability and unwavering support when you choose to work with me.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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Weight Gain After Stopping Semaglutide: A Health Coach’s Guide to Post Medication Success

Drawing upon nearly two decades of dedicated experience as a Health and Weight Loss Coach, I’ve been actively engaged in the ongoing dialogues centered on GLP-1 medications like Ozempic, Wegovy, and Mounjaro, with a specific focus on discussions related to weight regain.

My current clientele typically falls into three distinct categories:

  1. Those intentionally avoiding these medications for various reasons
  2. Those currently using them seeking nutritional guidance and accountability
  3. Those bidding them farewell due to bothersome side effects, missing the pleasure of eating, or financial considerations

For those contemplating the discontinuation of semaglutide or tizepatide, a prominent concern is how to minimize weight gain.

In this article, I’ll unravel the intricacies of post GLP-1 weight gain, drawing insights from both empirical studies and practical coaching experience. Whether you’re contemplating the discontinuation of these medications or seeking guidance for continued success, join me as we navigate the multifaceted terrain of life after semaglutide or tirzepatide.

Although scientific studies on the effects of stopping GLP-1 medications are limited, it’s clear that weight gain is a common change observed. A 2022 study indicated that one year after stopping Ozempic, individuals regained approximately two-thirds of the weight they had initially lost.

Another study showcased similar results, revealing that individuals who took Ozempic lost around 10% of their body weight but gained back an average of 7% within a year of stopping the medication.

Here are some tips to guide you post-Ozempic, Wegovy, or other GLP-1 medications:

Increase Fiber Consumption:
Embrace the concept of “smart carbs” by choosing options like sprouted bread, oats, beans, and quinoa, rather than resorting to the elimination of carbohydrates entirely, a strategy often deemed unsustainable.

Support for this approach comes from a 2017 randomized control trial that revealed the effectiveness of lower carbohydrate approaches in comparison to low-fat diets for increasing satiety. Furthermore, these lower-carbohydrate strategies have demonstrated efficacy in managing both diabetes and facilitating weight loss.

Break a Sweat:
Regular physical activity is crucial for preventing chronic conditions and supporting mental well-being. A consistent exercise routine aids in maintaining weight loss. A 2017 analysis recommends incorporating moderate to vigorous exercise for at least 150 minutes per week to enhance the sustainability of weight loss.

Resistance training also plays a pivotal role in maintaining muscle mass and enhancing weight loss in women. As women age, they naturally experience a decline in muscle mass, which can impact metabolism and contribute to weight gain. Engaging in regular resistance training, such as lifting weights or using resistance bands, helps counteract this muscle loss by stimulating muscle growth and strength.

Choose Satiety-Packed Foods:
Choose foods high in fiber, lean proteins, and healthy fats as your primary choices to counteract the tendency to overeat induced by hyper-palatable options such as cookies and pizza.

Shift the Focus to Health:
Move beyond scale fixation and prioritize health metrics such as blood sugar, cholesterol, and liver enzymes. Your overall well-being should take precedence over a singular numerical measure.

Tapering or Other Medications:
As our understanding of long-term weight management evolves, ongoing research is likely to unveil more effective methods for minimizing weight gain. Despite the relatively new nature of this scientific research, experts are exploring various approaches to address the challenges associated with maintaining a healthy weight.

Dr. Alexandra Sowa, an obesity medicine specialist based in New York, shared insights with the Wall Street Journal, suggesting that strategies such as tapering and incorporating additional weight-management medications, such as Qsymia, could be beneficial in preventing rapid rebound issues commonly associated with GLP-1s. To determine the most suitable approach for your specific health history, it is essential to engage in a thorough discussion with your healthcare provider. Their expertise can guide you toward a personalized and effective weight management plan.

In the pursuit of weight loss, maintaining focus on overall health is paramount. Both physical and mental well-being contribute not only to a longer life but a better one. While GLP-1 medications may aid in weight loss, it’s essential to recognize that they may not be suitable for everyone.

For those exploring alternatives, it is essential to embrace a personalized, enduring dietary pattern. The emphasis should be on finding a sustainable, long-term dietary strategy tailored to your individual needs. This means steering clear of extreme and restrictive diets like no-carb or keto, and instead, focusing on a balanced and realistic approach.

Before discontinuing any medication, especially if underlying health conditions are present, consulting with a healthcare provider is essential. This ensures a collaborative effort in addressing concerns about potential withdrawal symptoms or long-term effects associated with stopping medications like Ozempic, allowing for a seamless and healthy transition.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.