OMG Y’ALL!
I just got back from a long Memorial Day weekend in Myrtle Beach, and I have a couple pro tips.
1. Maybe don’t go to Myrtle Beach for Memorial Day weekend unless you are fully prepared for bike week.
Because whew.
The barricades. The traffic. The nonstop noise in the streets because the bikes and cars are literally just riding up and down Ocean Blvd over and over again.
And naturally, our Airbnb condo was on Ocean Blvd.
Sooo we purposely went to dinner early and got back to the room early every evening before it got tooo crazy. The barricades and road closures also made driving around almost impossible, so we chose restaurants we could walk to every night. They were all delicious, btw.
If you want to know where we ate, just reply, and I’ll send you the list with what we ordered at each place.
2. Turn INTO the wind when you’re spraying sunscreen at the beach.
Because I can literally feel every part of my back where the wind blew my sunscreen away. On day 2, I forgot to turn when I got to my back, so all the hard to reach places got basically zero sunscreen.
Love that for me.
Anyway…
This weekend turned into the perfect storm for me to gain weight.
I was cramping all weekend and started my period at the end of the trip. So yay me.
And yes, you can still bloat, swell, and see the scale jump with your cycle even while on a GLP-1.
It may be less than before, but you still have the hormone changes that cause water retention and cravings and all the other fun little surprises.
I even still get some typical PMS cravings, like chocolate.
It’s really the only time I crave sweets. The rest of the month, if I’m craving anything, it’s usually savory or salty.
I also still hadn’t fully rebounded from our last trip to Edenton, NC where we ate out and I gained a couple pounds. Which, honestly, wasn’t too bad. It just put me at the higher end of my normal 5 lb fluctuation since hitting my lowest weight.
But that also means I went into this weekend already on the higher end.
Then we ate out all weekend because, obviously, we were traveling.
And I definitely needed more fiber in my life lol.
My shot was due Sunday while we were gone. I planned on taking it on Monday when we got back.
Then I forgot Monday.
And Tuesday.
So now it’s Wednesday and I’m debating if I take it today and reset my shot day for a while, or if I just hold off and take it on Sunday like I have been. Ok, so I started writing this email on Wednesday, and then I realized how late it was and I had to start getting ready for work today….. so now here we are, Thursday. I’m definitely waiting for Sunday at this point lol.
Decisions decisions.
So here we are now, and I’m up a couple pounds over my usual max fluctuation weight.
I’m not immediately jumping to increase my dose.
Because right now, I know it’s me. Not in a shame spiral way. Just in a “ma’am, you traveled, ate out all weekend, had your period, needed more fiber, and forgot your shot” kind of way.
That does not mean the medication stopped working.
It means my body is doing body things.
So I’m going back to the routines I know work for me.
GET MY FREE “IS IT ME, OR THE MED?” CHECKLIST HERE
More protein.
More fiber.
More water.
Back to normal meals.
Back to my normal movement.
Back to weighing once a week instead of once every now and then.
And yes, I’m making sure I’m in a calorie deficit.
But no, I do not count calories.
I never have on this journey.
That was a decision I made for my own mental health after spending way too much of my life recovering from toxic 90s diet culture.
I won’t count every bite.
I won’t obsess over numbers.
I won’t turn food into a math assignment again.
I weigh once a week like I used to. If I’m losing, I’m in a deficit. If I’m not, then I’m not in a deficit.
I’ve counted calories enough over the years to have a pretty good idea where I fall, and I did a pretty dang good job estimating my deficit while losing 94 lbs without tracking every single thing I ate.
So for now, I’m returning to the basics first.
If I don’t see improvement after getting back to the routines that I know work for me, then I’ll have the dose increase conversation.
But that’s not my first move.
I’m a huge advocate for staying on the lowest effective dose for as long as possible, when that makes sense for you and your provider.
That’s how you can help minimize a lot of the side effects people complain about when they move up too fast.
And the providers at EllieMD support that too.
Low and slow, baby.
I’m also a firm believer that losing weight at a slow, controlled speed throughout my journey is part of why I minimized my loose skin.
Yes, I still have some.
But honestly, it’s mostly in the areas where I already had some loose skin from the rapid weight gain and loss with my pregnancies.
That’s a whole separate story time though lol.
All of that to say…
A couple pounds after vacation does not automatically mean you need more medication.
Sometimes it means you need your normal routine back.
Sometimes it means you need more fiber.
Sometimes it means your period is being personally victimizing.
Sometimes it means you ate restaurant food for 4 days and your body is holding onto water like it’s preparing for a drought.
This is the kind of real life stuff I help people sort through as a health coach.
Not just “eat less.”
Not immediately “increase your dose.”
Not pretending the medication does everything for you.
Actual support for the day to day part of this.
When you choose EllieMD as your telehealth provider through me, my health coaching support is included.
I’m also opening a few spots for people who are getting their medication elsewhere, like if insurance is covering it, for example, but still want support with the routine side of things.
Protein.
Fiber.
Side effects.
Dose conversations.
Scale fluctuations.
Travel weeks.
The “is it me or is it the medication?” moments.
If you’re in my Wellness Club and want more info about health coaching, just reply to this email, and I’ll send it over.
And if you only want the Myrtle Beach restaurant list, I support that too.
XOXO,
NIKI
PCOS. Perimenopause. Metabolic health. The real stuff. Not just “eat less, move more.”
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WHAT’S RIGHT FOR MY BODY?
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Let’s be clear about who I am (and who I’m not)
I’m a registered nurse and health coach who shares real, BS-free information about metabolic health, PCOS, perimenopause, and weight loss, because y’all deserve better than vague wellness fluff. But here’s what I need you to know: I am not YOUR nurse. Everything I share here is for educational purposes only. It is not medical advice, it’s not a diagnosis, and it doesn’t create a provider-patient relationship between us. Nothing here replaces the care of a licensed provider who actually knows your full health history. The opinions and content here are my own and do not reflect the views of my employer or the hospital where I work.
Scope of practice
As a nurse health coach, I can recommend over-the-counter products and supplements that may support your wellness goals. I don’t prescribe specific prescription medications. When it comes to GLP-1s and peptides, what I can do is talk about the science, what’s available, and what may be beneficial, so you can have an informed conversation with your licensed medical provider. The decision about what’s right for your body always belongs to you and your provider. Always consult your licensed provider before starting any prescription treatment. These statements have not been evaluated by the FDA. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.
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I only recommend things I actually trust. Most are products I personally use, some are from partners whose clinical standards I believe in. I will always let you know when it’s something I haven’t tried personally. Some links in this email are affiliate links or part of brand partnerships, which means I may earn a commission at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases.
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