How to Snack Smarter on GLP-1: Protein, Fiber & Easy Food Tips with Cassandra Lepore

If you're on a GLP-1 and trying to eat well when your appetite is low, this episode is full of practical, realistic advice. Ana sits down with Cassandra Lepore, known online as @dietitianCass, to break down what smarter snacking actually looks like on a GLP-1,  such as choosing foods that contain both protein and fiber like Harvest Snaps. They also dig into what Cassandra is seeing inside the food industry as brands adapt products and messaging for GLP-1 users.

Ana also closes the episode by answering a listener question about GLP-1-related hair loss, including what may cause it, what emerging research is suggesting, and what steps may help right now.

About Our Guest:

Cassandra Lepore is a dietitian and social media nutrition educator known online as @dietitianCass. She works full-time behind the scenes with CPG food and beverage brands, including Calbee’s Harvest Snaps. Her work is focused on how products can better support people using GLP-1 medications. Her work centers on translating evidence-based nutrition into practical, easy-to-understand advice.

Connect with Cassandra Lepore

Instagram: @dietitianCass
TikTok: @dietitianCass
LinkedIn: Cassandra Lepore

Resources mentioned

GLP-1 Hair Loss Cheat Sheet: https://join.glp-1hub.com/hairloss
GLP-1 Hub hair loss YouTube Links:

Fixing Hair Loss on a GLP-1: https://youtu.be/06M5ZU9j-Ww

Hair Loss New Study Update: https://youtu.be/OjFQn6gDreY

Episode Sponsors:

Harvest Snaps — 5g protein and 4g fiber per serving. Use code SNAPS15 at HarvestSnaps.com for 15% off through June 30.

Barimelts — Use code GLP1HUB at Barimelts.com for 25% off.

Timeline Mitopure — Go to timeline.com/glp1hub for up to 20% off.

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*Some of the links shared are affiliate links. When you make a purchase, I will receive a small commission at no cost to you. Thank you for supporting the show.

*The content of this show is for informational purposes only and does not constitute medical advice. The goal of this show is to provide various points of view about GLP-1 Medications. The personal and professional opinion of the guests and their content does not necessarily reflect the opinion of Ana Reisdorf or GLP-1 Hub.

Transcript

SPEAKER_01 0:00

If a brand does not already have a natural product that can support GLP1 users, then brands are really seeing the evolution of what they can do behind the scenes to have their product be supportive of these users because we know more and more individuals are taking this medication and brands want to be able to support them.

SPEAKER_00 0:20

Welcome to the GLP1Hub Podcast. I'm Anna Reisdorf, registered dietitian, GLP1 user. Today I'm joined by Cassandra Lapore, also known as Dietician Cass, all over social media, to talk about smarter snacking on a GLP1, what high-quality protein really needs, and how to increase fiber without upsetting your stomach. Cassandra also works with major food brands and brings us her insider view on how the industry is adjusting to GLP1 users and our changing eating habits. As always, please make sure you leave a quick review on Apple Podcasts and Spotify, or share your thoughts in the comments if you're watching over on YouTube. Now let's get on to the episode. One snack I've been recommending a lot lately is Harvest Snap's lightly salted baked veggie snacks. They're made with green peas as the first ingredient and deliver five grams of whole food protein and four grams of gut-friendly fiber per serving, a satiating combo that delivers essential nutrients between meals. These real veggie crisps are savory, crunchy, and made with simple ingredients. Plus, they contain no added sugar and are free from common allergens. If you'd like to try them as part of your GLP1 diet, head to harvestsnaps.com and use the code SNAP15 for 15% off your order through June 30th. On the socials?

SPEAKER_01 2:00

Yes, yes. I know a lot of us now go by our social handles. So when someone says someone's full name, I'm like, you need to tell me their social handle because that's kind of how I see people now. So yes, dietitian cast, but Cassandra Lepore is my full name.

SPEAKER_00 2:12

Well, can you tell the people a little bit about who you are and your professional background just so they can get to know you?

SPEAKER_01 2:18

Yeah, awesome. So I've been a dietitian for I'm coming on my fourth year. So very exciting. And I really started out in clinical mostly, but then did a very quickly risk and transition into media and brand partnerships. So right now I work full-time for a social media agency that's based out of New York City. And I'm a social media manager for three CPG and food and beverage clients. I do everything behind the scenes from gifted to paid influencers, to paid media, copywriting, all that jazz. So I'm behind the scenes for three awesome brands there. And one brand that I work very closely with is Harvest Snaps. Actually, do we do a lot of behind-the-scenes work for fiber, focusing on GLP1 medications and really just talking about how their ingredients can help patients on that medication? And they really are a rock star product. They have a ton of protein and fiber as well. And we'll talk more about that. But I do a lot of behind-the-scenes work with so many fun and amazing brands like Carbus Snaps. Also do some writing as well. And then mostly on social media. So I do a ton of brand partnerships. And my overall goal as a dietitian is to take evidence-based research and convey it into layman's terms, just easy and digestible nutrition information for the public. So that's really all about me.

SPEAKER_00 3:34

Awesome. So you've been in this nutrition space for a little bit now, and you've been working with the brands. So how has this GLP one thing like changed the focus a little bit of like maybe nutritional content or whatever, whatever it is that you're seeing out there? Right. Such a good question.

SPEAKER_01 3:51

And I say this a lot. I actually spoke on a panel this time last year for a publication. And if you had asked me, I want to say two years ago, if I was ever going to be speaking on GLP one medications, I would have told you no. But now, us as dietitians, we really need to be the voice for all of these individuals taking this medication. And we no longer can take a backseat because majority of the clients we are seeing are taking this medication. And it's up to us, and I want to say not doctors, but it's really up to the dietitians that they're seeing to give them safe and credible nutrition advice that they actually can apply that will be safe if they are on a GLP one.

SPEAKER_00 4:29

Right, right. So let's talk a little bit about dietary patterns. So, in general, like how does the GLP one change somebody's diet other than they eat less?

SPEAKER_01 4:40

Yeah. So as you know, it's something that's going to slow your gastric emptying rate. So people on this medication are filling up quickly when they are eating, and they ultimately are just not as hungry as they used to be. And with this, not only are you losing fat loss when you're on a GLP one, but you're also losing muscle mass, which is something we do not want to see as dietitians and our patients and clients at all. So, really, in order to offset that, we are always recommending higher protein needs and higher fiber needs as well. And then when you are on a GLP1, a lot of the times you might have gastrointestinal issues or stomach issues like constipation or diarrhea. So that's really where the fiber plays a key role as well. And then also prioritizing potassium, calcium, and vitamin D, as well as hydration. Very, very important when especially if you are increasing your fiber intake as well.

SPEAKER_00 5:34

So I think that my audience is tired of me saying protein and fiber, protein and fiber, protein. I think we have that message. But do you have any like general recommendations of kind of what that might look like across a day? So I think it's like 100 grams of protein or whatever. 25 grams of fiber. But like what does that look like in terms of meals and then maybe some snaps that you could stick in there too?

SPEAKER_01 5:55

Yeah, I think when it comes, you know what's so funny, actually. I'm gonna speak on this. I live alone right now, and I think all my neighbors hear when I'm on my phone and the volumes at 100% is protein and fiber, protein and fiber, because all I do is watch other dietitians' videos or recipe videos. And those are the two things you will always hear right now. So, you know what? I'm gonna keep saying those two words as long as it is ingrained in everyone's minds. But going back to that, I think when we're talking about protein, something I want to call out is high quality protein food sources and not the ultra-processed or protein powders, but really looking at your meals and snacks and seeing high-quality protein sources and figuring out and playing playing around a little bit with where they can fit in, but choosing the foods that you also really enjoy and love. I know I just came back from Expo West, which is a very, very large food conference with so many food brands you might see at Sprouts and Whole Foods. And there's so many new and upcoming brands, and a lot of them are using protein as a tool for their marketing, but it's really up to the consumer to educate themselves on where that protein is coming from. Yes, you'll see high protein. And of course, if you're on a GLP one, that's exactly what you want to be looking for. You also want to educate yourself on where that protein source is coming from. So we don't want to make sure that the hundred grams of protein that we're getting throughout the day is coming from different protein powders. We want to make sure they're a high quality protein to ensure that we're getting enough nutrients and keeping nutrient-dense foods at the top of our pyramid, essentially.

SPEAKER_00 7:29

Sure. So what are the high quality proteins? Because I know that some brains are like squeezing in various things that aren't that high quality just to put it on these labels. So what are we looking for? Because it's, you know, protein powders and shakes are convenient.

SPEAKER_01 7:43

So that's really where we're looking at our real whole food ingredients. So, not to sound bland or basic or boring, but we're talking chicken, our meats, our eggs, other things like that. So, really, that's going to be at the forefront of our diet. I know a lot of brands are actually doing it really well right now. They have high protein for protein bars, and that's actually coming from milk and eggs and other real whole food sources, which I'm very happy to see. But it's really up to, like I said, educating yourself and knowing what's a protein powder, what's a real whole food source of protein. But really going back to basics. I know chicken sounds so boring and I'm tired of playing around with chicken myself, but ground turkey, ground chicken, ground beef, really all of those are so many things that you can do and play around with as opposed to leaning on those ultra-processed protein sources.

SPEAKER_00 8:29

And where does do plant-based proteins come in?

SPEAKER_01 8:32

Well, I am all for a beans and legumes. I could talk about them forever and ever. And not only are they shelf, they're self-steepable, they're affordable, and they're super convenient. Your beans and legumes, chickpeas, green peas, a mame is also a really great one. But all of those, I know everyone's talking about the high fiber bean salad, also how it offers protein as well. So there really is so much that you can do with beans. And I do see a lot of products in the CPG space sneaking in a lot of those beans as well, which is great to see.

SPEAKER_00 9:05

So are they adding it to do more, like add more protein and more fiber to the product?

SPEAKER_01 9:10

Yes. It also adds a really nice texture depending on what it is. So it's a win-win for both of us.

SPEAKER_00 9:16

So black bean brownies were always a hit with me. Yes.

SPEAKER_01 9:19

Yes. I do the chickpea salad now because I get the chicken ick sometimes, which I'm sure some people can relate to, and some people get the egg ick. So if you don't want to do a chicken salad or an egg salad, you could do a chickpea salad.

SPEAKER_00 9:32

Yeah, I that's what I had for lunch today. My chickpeas. I love it. Meal prep yesterday. Yeah, it's great. So let's talk a little bit about the fiber piece because I mean that that's a piece that's been a little neglected in this protein compensation. My audience, you know, they they can't eat much. And so they're like, well, I gotta eat protein, and then that's all they eat. Right.

SPEAKER_01 9:52

I was just on a trip where there was research in a survey showing that majority of Americans don't know what a fiber food source is. I thought that was not that surprising because I'm sure if you ask the average American, they can't really tell you where their fiber is coming from. And now not only do people want to increase their protein intake, but now colon cancer being the second leading cause of cancer-related deaths in America, people really want to up their fiber intake. And we know it's very important with GLP1 users as well to offset any of those GI issues. So there's really so much we can say about wanting to get more fiber, but really people don't know where their fiber is coming from. So we know if we're increasing our intake of lagoons and beans, like we were just talking about, whole greens, fresh fruits and vegetables, green peas, like we mentioned. There are so many different ways we can slowly increase our intake of fiber, but it's really being more aware of the fiber food sources.

SPEAKER_00 10:51

So when you're increasing your fiber, there's a little caveat to that. So can you talk about that? That little Yes.

SPEAKER_01 10:59

I actually did a video on this. So I went away for vacation this past summer. And mind you, I was on vacation. Was I hitting my daily fiber goal? Most likely not. And when I came home from vacation, I went from zero to a hundred. I am like your typical case study. I went from zero to a hundred and do not recommend. So we always recommend as dietitians to take it very slow and steady when it comes to fiber intake, slowly incorporating these foods into your diet until you are feeling more comfortable to slowly increase your intake. So start slow and steady. We do not recommend going from zero grams a day to 30 grams a day. That is not recommended on your stomach by any means. So slow and steady wins the race here.

SPEAKER_00 11:40

So there's a lot of products that I've seen lately that are like kind of fiber fortified where they have a lot of fiber in them to like lower the net carb so they can be like a low net carb product. What are your thoughts around those? Because some of them have more than the daily amount.

SPEAKER_01 11:54

Yes. I could name a few now, but I know we won't get into all of that jazz. Definitely just be mindful of the current amount you are consuming on a daily basis before you start eating a bar that has 13 or 15 grams of fiber, especially in one sitting. Maybe recommend splitting that up into having it three times throughout the day instead of eating the whole entire 15 grams in one sitting. It's just, it's not going to do well on your stomach, especially if you're not well to tolerating a lot of fiber, especially at one time. But there are definitely a lot of brands. So just be mindful and aware of when you're reading the label how many grams of fiber there is.

SPEAKER_00 12:33

I'll be honest, on my GLP1 journey, I noticed something I didn't expect. I'm losing weight, but my hair was thinning and I could feel my strength changing. I started wondering, how could I support my hair and protect my muscles while my body is adapting? That's why I turned to Berry Melts. They've created products specifically for this journey, targeting the challenges that come with weight loss and GLP1 use. Hair Health Plus helps nourish your hair from the inside out, supporting growth and strength with two clinically studied ingredients that go beyond just hair vitamins. HMB muscle shield helps protect lean muscle while you're losing weight, supporting strength, metabolism, and long-term results so you can feel strong, not depleted. It's not just about how you look, it's about nourishing your body, protecting your strength, and feeling supported through every step of your transformation. If you want to try them for yourself, visit berrymelts.com and use the code GLP1Hub to get 25% off your order. That's Berrymelts B-A-R-I-M-E-L-T-S dot com and use the code GLP1. Yeah, yeah. For some reason, like we we eat the really high fiber pasta and nobody seems to be bothered about it in my house. Maybe that's a good sign that we'd be okay on our general fiber imitation.

SPEAKER_01 13:56

Should be okay. There's probably lots of fresh fruits and veggies going. Yeah, as well.

SPEAKER_00 13:59

I hope so. I hope so. I try. I try. Yeah. People sometimes people choose cheese it's instead of uh you know high fiber fruits and vegetables. All you you can only do so much. So let's talk about snacking. Speaking of uh not good snacks. What are some of the snacks? What are some of the things that people on GLP1 really need to think about when choosing a good GLP1 friendly snack? Yeah, great question.

SPEAKER_01 14:24

Something I like to say in a saying I heard is max your snacks. So maximizing snack time to your full potential and really making each bite count because as we know, when you're on a GLP1, you just feel fuller quicker. You're not as hungry as you used to be. You're not craving the foods you originally used to crave. So really max your snacks. And what does that look like? That really goes back to, and I hate to say it again, but high fiber and high protein. The recommend is start with a fiber-rich carbohydrate source. So whether that is a fresh berry like raspberries, blackberries, or a fresh food like apple with the skin on it. Or if it's a legume like a chickpea, start with a fiber-rich carb source and then add the high protein source to help balance it because not only is it going to help balance your blood sugar levels, it's gonna promote satiety and really help you feel full while maximizing nutrient density.

SPEAKER_00 15:17

And so, what about the days when you really don't feel like eating? I'm a GLP1 user myself, and I'd find that the two-ish days after my shot, I'm just like really into it, you know? Or like I'll eat a few bites of my dinner and I'll just be like I'm just done.

SPEAKER_01 15:32

So, what do we choose on days like that? Like that's such a great question. I also I'm sure you know convenience is a huge key too, as someone who is incredibly busy and balancing and juggling so many different things. Sometimes you just want a snack where you don't want to have to do the mental capacity and brain thicking of what's my fiber rich carb source and what's my protein source. You just want to open a bag with something that has both of those and you are good to go. So, like I said, harvest snaps, you're getting five grams of protein and four grams of fiber per serving in that bag. And majority of that is coming from green peas. So it really is made from real whole food sources. So if you love if you're a salty lover like me, I'm a salty lover. I love just grazing on chips with some dips sometimes. But if you need something crunchy but also satisfying and filling and you just want to have a couple bites of it, highly, highly recommend that as well. Um, and then also just something small that won't take a lot of brain capacity. If you like Greek yogurt with some fresh berries, or you just want to grab a meat stick and a cheese stick or something like that, then definitely highly recommend just leaning towards those more comforting, nostalgic, but easy to access foods. Right. Yeah.

SPEAKER_00 16:41

I think there's something about the carbs for me that kind of settles my stomach on that little it's not like bad nausea, but it's just kind of like an in-healing, you know. So to have like a more carby snack is kind of what I want. You know, I'm not really like into the proteins at that time. So I think that having that on hand is a good option for really those days.

SPEAKER_01 17:02

Definitely.

SPEAKER_00 17:02

Yeah. So you mentioned at the beginning when you were listening to a protein and a fiber, a couple of micronutrients as well. I think you said calcium and a couple other things. Can you talk a little bit more about those micronutrients? That's a big area of concern for me. Once I feel like people got it nailed down with the protein and the fiber, like we're gonna talk about micronutrients too.

SPEAKER_01 17:20

Yeah, that's that's so great. And I know I mentioned calcium, vitamin D, and potassium. I'm sure you might know of a couple others that are of high importance as well. But calcium here, especially if you are a woman who's a little bit later and also it's going through menopause and experiencing some bone sensity loss, calcium is incredibly important for a GLP1 user. So looking at your dairy sources, going back to Greek yogurt, which is also great for protein, or some of those drinkable protein shakes also can be really great, just keeping an eye on the sugar content in them. And then vitamin D, of course, very usually typically very hard to get from food sources, as you might know. Typically found in an egg yolk. So if you go for a hard-boiled egg, but it's just typically very hard to not get it from to get it from sunlight and to not get it from food sources. So if that is something to supplement with, if you're not getting enough or it has been seen to be deficient, then vitamin D is of recommendation and potassium. Hydration is incredibly important when it comes to electrolytes on a GLP1's potassium, either that's from your fresh food sources, or if you're getting it in a supplement, or even if you're getting it in any electrolyte beverages, which is typically found in there. So definitely those three are of key importance as well.

SPEAKER_00 18:32

Do you recommend any particular supplements on GLP1? You mentioned maybe vitamin D or electrolytes, or does it really depend on the individual?

SPEAKER_01 18:40

Definitely depends on the individual, I would say, case to case when it comes to supplementation.

SPEAKER_00 18:44

And for the vitamin D, like I just take it in the winter because I know that I don't like to go outside and I'm definitely not meeting my gates from the sun. I mean, it's been low in the past, but like, is that something that people should test before? Or like, how do you start the vitamin D? Such a great question.

SPEAKER_01 19:01

I always recommend getting your laps tested first to ensure you're deficient. I had this mindset that I have to be deficient, right? It's winter, I'm not getting enough through sunlight. I live in New Jersey, so I haven't seen the sun in the last four months, that's for sure. But then when I last got my labs tested, I was in fact not deficient. So I was glad I did before I started supplementation. It's also just something extra to add to my daily routine. And I'm sure we are all busy as it is. So to avoid an extra supplement, I am all for that. So definitely get your labs tested first and then if need be, look into supplementation, of course, with something that is third-party tested and verified.

SPEAKER_00 19:40

Yeah, I think the quality of the supplements really needs to be, you know, evaluated. And the third party testing is a good way to do that for sure. So in terms of the CPG space, like what are you seeing? Like, what did you see maybe at Expo West around GLP1 or what are brands focusing on? Um, I've interviewed a couple of people who are working in this space and they had some interesting things to say, like brands are really paying attention.

SPEAKER_01 20:05

100%. If a brand does not already have a natural product that can support GLP1 users, then brands are really seeing the evolution of what they can do behind the scenes to have their product be supportive of these users because we know more and more individuals are taking this medication and brands want to be able to support them on their journey. I will say I saw a lot of hydration sticks. I'm sure you know those are very up and coming. So whether that has all the key electrolytes that someone with a GLP one needs. So a lot of hydration sticks with multiple different flavors. I know a lot of us don't like the taste of clean water. So having that extra flavor and component makes our drinking time or just hydration time a little bit more enjoyable. If the product doesn't have fiber or it doesn't have protein, they are speaking on things that you can combine the product with in order to meet those needs.

SPEAKER_00 20:57

Yeah, and even had some brands, you know, that I talked to want just to increase the nutrient density of their food. So by adding various micro minerals or uh micronutrients, like that's been another thing that I've seen. So, what's the deal with the hydration? Like, I know people don't necessarily drink enough water, but why does everybody think that they need all these electrolytes? Like that is like during sweating time or you work out a lot, like a normal person like needs doesn't need that many electrolytes, 100%.

SPEAKER_01 21:29

There are a lot of brands that have high sodium in these electrolytes that I do just want to call out to consumers to be very, very mindful of because unless you are doing high intensity workouts for hours every single day, like you are an athlete, you do not need that much sodium coming from your electrolyte, whether that's a packet or a bottled form. You just don't need that much sodium. What you're getting through your diet is most likely enough. So I would just be mindful of sodium intake when it comes to these electrolytes and I always say this as a as a dietitian, just be mindful of sodium. That's one thing I want to call out with a lot of these brands who are promoting electrolytes. You don't need as much as you think you do. And you likely do not need more than one a day if you are doing workouts like Pilates or boxing or going to the gym or running and things like that.

SPEAKER_00 22:17

Right. There's been a couple of electrolyte brands sent me some samples recently, which I've actually enjoyed the flavor and the taste of them. But the high sodium ones, I try to stay away from. Because I already feel like I'm sodium sensitive, like my fingers swell up. 100%. Yeah. But they are they, I mean, they taste good if you really can't deal with water, but I'm used to drinking water. Yes. So let's go back a little bit to the snacking. So the thing that I like about GLP1 is that it allows me a little bit more freedom in my snacks. That I don't have to always be eating a fruit or a vegetable or, you know, and like I can eat a little bit more. So where would you incorporate some fun snacks, or what sorts of ideas do you have around snacks that might be fun and tasty and good for GLP 1 users?

SPEAKER_01 23:02

Love that. So some of my personal favorites is the fiber-rich toast with hard-boiled eggs and then doing crunchy chili onion on top. That is my personal go-to's. I also just love a classic Greek yogurt with fresh berries, whether you want to add cinnamon, granola, really just make your yogurt bowls your own. There is so much creativity and flexibility to adding a lot of the foods that you love. I love playing around whether it's sweet or savory and adding either a baked peach or caramelize my bananas on the pan on the oven. Have you ever tried that? Yes. So good.

SPEAKER_00 23:41

Do you put sugar in it or do you just cook it down a little bit?

SPEAKER_01 23:44

I just cook it down a little bit and then I'll usually add cinnamon for a lot of my flavor. Okay.

SPEAKER_00 23:49

My mother used to make a dessert that had a ton of sugar and bananas in it. But that probably wasn't like the best thing, you know. Yeah. With no sugar, it would probably be ideal. So normally I recommend that people on GLP 1 at least try to eat three meals a day. Like bare minimum, you need to eat something because or else you're gonna struggle with your energy and then not get enough calories, all of that. But some people say that they do better on like five small snacks a day, like just better for their nausea and their side effects and that kind of stuff. Where do you land on that? What have you seen out there that people are saying?

SPEAKER_01 24:25

Yeah, that's such a good question. I really feel like it's case by case dependent on the individual. But if you are going the latter format where that is the five snacks spread out throughout the day, I would just recommend making sure they are calorically dense and nutrient dense as well, so that you are ensuring that you're eating enough while you're on a GLP1, but also getting in enough nutrients. And I'm sure it's very hard at snack time as opposed to meal time when you have more volume. Um, but definitely always recommend just staying within how many meals that you really can tolerate and feel full enough for, and then incorporating those snacks that are high fiber and high protein along.

SPEAKER_00 25:01

Yeah. That just like depends, I think, on the person and like how they kind of like to uh spread out those meals or getting that. So you mentioned calorie dense. I think that's a word that might freak the people out. Can you explain what that means? The difference between calorie dense and nutrient dense, and like how we need to think about that.

SPEAKER_01 25:20

Yes. So calorically dense or something a little bit higher in calories is something. Let's look at avocado or a nut butter. That per portion or per the size, it's gonna be a bit higher in calories than another food, like a fiber-rich toast or an edamame or things like that. So they have more calories to the sizing, I'll put it that way. And then nutrient dense is something that offers a variety of nutrients. So if we're talking about at snack time, we want to make sure mentioning calcium again. So whether it's a protein shake that's offering us calcium or other things like fiber and protein, however many nutrients, we want to make sure that we are ensuring there's a variety of nutrients and keeping it a bit more nutrient dense. And a lot of the times you get that from eating a variety of foods as well.

SPEAKER_00 26:08

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SPEAKER_01 27:46

I think first and foremost is prioritizing real whole foods when it comes to getting your nutrients in throughout the day. And I know it sounds boring, but real whole foods is gonna offer the most nutrients for us and it's gonna make us feel the best when we're on this medication. And then relying, and I don't want to scare anyone with the word processed food because there's multiple different definitions, but you are more than welcome to rely on that as a crutch in terms of busyness and convenience and overall building as a base your balanced meals and snacks. So don't be afraid of foods that are packaged. They really can be something great to start with when you are building these meals and sacks that are going to make you feel good.

SPEAKER_00 28:26

I'd honestly rather somebody eats a like processed food that has some protein and some fiber than eat nothing. Right. Like exactly that's worse for you than having, you know, when we get so black and white about food, sometimes, you know, people want like this is good, this is bad, but it's like not really like that. It's not.

SPEAKER_01 28:47

It's not at all. It's about really what choosing what works best for you. And really it depends on the individual. I'm someone who lives a very busy lifestyle, and I always use processed foods as part of my daily diet, whether that is a bagged salad, which is processed, or something like harvest snaps. I use those as basis, whether I'm adding that to my cottage cheese or I'm adding that to my Greek yogurt. I am always relying on processed foods, so it's nothing to be scared of. It really is perfect in terms of relying on them for convenience. And a lot of them are very nutritious.

SPEAKER_00 29:24

Yeah, yeah. I mean, I'm a busy mom too, and like I just don't have the bandwidth all the time to, you know, make this perfect thing. If I can pick something quick up that I know has the protein if I really like the harvest or something else, then it's it's easier for me to just have those things on hand. Because that's you never know.

SPEAKER_01 29:42

You know, right and you you're also getting in the nutrients along the way. That's right.

SPEAKER_00 29:45

That's right. Anyway, where can people find out about you and connect with you more online?

SPEAKER_01 29:51

Yes. So I am Dietician Cass on Instagram and TikTok. Just be sure not to spell dietitian with a C, of course, as you might relate, Anna. But yes, on Instagram and TikTok as well. And then also on LinkedIn if you want to connect professionally.

SPEAKER_00 30:06

Awesome. Well, thank you so, so much for being here. And I really appreciate all of your insights and all the uh insider scoop you've got with uh going to Expo West. Yes, it was so fun. Thank you so much. You're welcome. Now it's time for our segment when I answer questions. And this one comes from a uh member of our GLP1 Hub membership. She wants to know if I can explain GLP1 related hair loss because she's very concerned that she has personally lost a lot of hair. And her doctor suggested taking a saw palmetto supplement or just stopping the medication. And that is uh a concern for her. So we used to think that GLP1 related hair loss was due to inadequate calories, inadequate micronutrients, and not enough protein. And so when you lose a lot of weight quickly, and you may think, oh, I'm not losing weight that fast, but your body doesn't like to lose weight. So even four to six pounds a month is very fast, and that can trigger hair loss. Usually the hair will come back if it is caused by rapid weight loss, or when you start eating a little bit more, or when you increase your protein or your micronutrients. Um, but there is new research, which I actually shared last week on my newsletter that says that the hair loss may be related to something the medication is doing itself because they are seeing people losing hair, regardless of how quickly they're losing weight or all of those other factors. So I really wish that I had a solution for you in terms of hair loss with GLP1. My suggestion would be make sure you're eating enough calories, make sure you're not going too low, make sure that your weight loss is slow, that you're getting the protein that you need, and that you're at least taking a multivitamin. There are a lot of products out there that might help. Many of them are just herbs or nutrients or that kind of stuff. Um, but it's gonna take, even if even if you start taking a hair supplement, it's gonna take quite a while for the hair to grow back because hair cycles much slower, three to six months. So I wish I had good news for you around this topic, but it is really an evolving area of research. I did reach out to some of the people doing research in this area to see if they will come on the podcast in the future. Stay tuned for that. I also have two videos about this topic over on the GLP1 Hub YouTube channel and also a hair loss cheat sheet that you can find here in the link in the show notes so that can help you guide you along the way as well. I will continue to share all of the latest research about this topic and all things GLP1 over on the Steady State newsletter, and you can find the link to sign up for that in the show notes. And I'll see you in the next episode.