GLP-1s for Athletes w/ Umo Callins

Even elite athletes are on Ozempic - and how they fuel, train, and time their dose looks nothing like the standard GLP-1 advice.

Ana Reisdorf, MS, RD sits down with Umo Callins, RDN, a board-certified sports dietitian and fitness coach with 15+ years working with athletes from recreational to elite. They cover what actually changes when active people go on Ozempic, Wegovy, Zepbound, or Mounjaro — fueling around training, dose timing in the off-season, strength training non-negotiables, creatine, HMB, and protecting muscle mass when your appetite collapses.

IN THIS EPISODE
- What Serena Williams' GLP-1 reveal changes about who these medications are for
- How to fuel before, during, and after running and endurance training on Ozempic or Wegovy
- Why competitive athletes should consider GLP-1s in the off-season, not during competition
- The truth about electrolytes — and why "everyone on a GLP-1 needs them" doesn't hold up
- Creatine and HMB for protecting muscle mass while losing weight on GLP-1 medications

ABOUT THE GUEST
Umo Callins is a board-certified sports dietitian and fitness coach with over 15 years of experience working with athletes, teams, and active individuals. She is the co-owner of 180Physique Athletics, a sports performance facility, and the founder and CEO of Well Rooted Health and Nutrition, a group practice offering individualized and corporate nutrition services. She specializes in bridging the gap between performance nutrition and everyday wellness, and is a media dietitian and brand spokesperson featured on TV, radio, and in digital media. As a mom of three, she brings a grounded, real-world perspective to how nutrition fits into busy, active lives.

CONNECT WITH UMO
Website: https://wellrootedhn.com
Instagram: @sassysportsdietitian

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Transcript

SPEAKER_01 0:00

Training can look so different for everyone. It doesn't always have to be in a gym with dumbbells or kettlebells or barbells. It could be starting with resistance bands, your own body weight, right? Doing work, how aesthetic works. But regardless, you want to be assessed by someone who's a fitness professional that can guide you and say, hey, this is probably the best start in your journey. And then this is how you can progress.

SPEAKER_00 0:23

Welcome to the GLP1 Hub Podcast. I'm Anna Reisdorf, registered dietitian, GLP1 user. Today I'm joined by Umo Collins, a registered dietitian and fitness coach with more than 15 years of experience working with athletes and active adults. And we're going to talk about what changes when you combine GLP1 medications with training, from fueling around workouts when your appetite is too low, to hydration and electrolytes, to strength training, protein, creatine, and protecting muscle mass as much as possible. Umo also explains why timing, dose conversations, and individualized support matter, especially for competitive athletes and older adults. And if you're enjoying this podcast and any of the other episodes, please consider leaving a quick review on Apple Podcasts and Spotify. And if you're watching on YouTube, make sure you share your thoughts in the comments below. Now let's get on to the episode. Welcome to the GLP One Hub Podcast. I want to welcome one of my amazing colleagues today, Umo Collins. She is to talk about athletes and GLP1, because this has been in the news just a little bit. So why don't you introduce the people to your work and tell them a little bit about your professional background, Umo?

SPEAKER_01 1:44

Yes. Hello, everyone. I'm Uma Callins. I am a registered dietitian, board certified dietitian, and a fitness coach. And I have been practicing in all areas for over 15 years. I love it. I work with athletes, active individuals, competitive athletes, recreational. So I just love all things sports, fitness, and nutrition. And I'm also a mama three.

SPEAKER_00 2:07

Awesome. Awesome. So what kind of athletes do you work with most often?

SPEAKER_01 2:12

Is there a specific sport or is it just across the I work with a lot of different sports or athletes that engage in different sports? So different age groups from youth to adult, competitive traditional sports. Also interestingly enough, like bodybuilding is big. I have a massive bodybuilding background and coaching and actually participating myself. So that's fun. Little fun fact. And then also powerlifting, Olympic weightlifting. So I have worked with just about not all to say every sport, but a lot of different sports.

SPEAKER_00 2:44

That's cool. That's awesome. And from my you know, minuscule understanding of sports nutrition, I will preface this. I believe that every type of sport kind of has different nutrition requirements, right?

SPEAKER_01 2:57

Absolutely. Every single sport does. And everyone, even within that, everyone is so different. So it really does need to be individualized based upon various factors with each athlete. Right.

SPEAKER_00 3:10

So let's talk about GLP1 and athletes, because athletes have high nutritional needs generally to support muscle movement, all the things. And GLP1, you know, gets rid of all of that. So what are you seeing out there with athletes and GLP?

SPEAKER_01 3:30

Well, I will say first and foremost, it's just this that's a huge umbrella term athletes in GLP1, just because there are so many different types of athletes. You have your competitive, I'll just kind of put it in two different categories. Your competitive and then your recreational, right? And so there is more buzz, there is more talk about it, especially in adult athletes, in that, you know, individuals, especially that are wanting to change their body composition, that need to change their body composition for medical reasons are highly considering it. So it's it's becoming more and more of um a path that individuals are looking into.

SPEAKER_00 4:06

So I think that something that really changed the GLP one game was when Serena Williams came out and said that she was on a GLP one. Because in my mind, she is like top three athletes in the world.

SPEAKER_01 4:20

She's amazing.

SPEAKER_00 4:22

Right?

SPEAKER_01 4:22

Like one of the most amazing female athletes ever, for sure.

SPEAKER_00 4:25

So she kind of smashed the idea that you're overweight because you're not trying hard enough.

SPEAKER_01 4:31

I don't think anyone's trying harder than her. I mean, I and if anybody ever said they were, I I would I would double doc Darum. Let's see what your regimen is compared to Serena. Seriously. She's a beast.

SPEAKER_00 4:41

Yeah, I mean, yes, like that no one can question that. So what is it about an athlete who is working at that high of a level and is still struggling with weight management? What do you like in my brain? If I just like dedicated my life to fitness, I should never have a weight problem. If like that's all I did all day.

SPEAKER_01 5:06

Yeah. I mean, you would think, but I think what a lot of people don't realize is Serena's age and the stage of life she's in. So she she mentioned that she struggled with weight loss after having her first daughter, Olympia, her first child. And then after having her second child, it just kind of continued and she just could not get control of it. So in my mind, I'm immediately thinking, as a woman myself, that's in my lots of things change, your metabolism changes, your hormones change, and a lot of those things impact, you know, your lifestyle, your nutrition, your exercise, and how effective it is. So I think that with that being said, she was just like, listen, I'm tired, it's stressing me out. I don't feel comfortable. I'm having these actual clinical challenges that I've never really seen before. And I want to get it under control. And I just don't think that there's anything wrong with that.

SPEAKER_00 6:00

Right. No, I totally agree. Just I think that people, I feel like she smashed the idea of you're overweight because you just need to try harder. Absolutely. You can't like even out those two things because no one is trying harder.

SPEAKER_01 6:17

Right. And I mean, how do we know, like, truly, how do we know like what her struggles, like how she feels in from day to day? Like, I can't imagine never been like an elite athlete, like even close to what she is. So, I mean, when that's something that you've been able to not battle with all your life, and all of a sudden here you are and it's hitting you hard. And let's just face it, too, she's still in the limelight, she's still doing other things, even though she's retired. I mean, that's a lot of pressure and that's a lot of you know, a lot of just inner turmoil, I can imagine.

SPEAKER_00 6:49

Sure, sure, definitely. And so it's just just shows how complex it is. So exactly. If you are an athlete or you are very active and you choose to do go on a GLP one, how is that different from a person who is who is less active? Like what are some nutrition considerations that an athlete or a very active person needs to make?

SPEAKER_01 7:12

Yeah, nutrition considerations. I mean, obviously your energy expenditure day-to-day is gonna be higher than the average individual, and you're gonna have a greater demand for specific nutrients, specifically in most cases, carbohydrates. That is the primary source of fuel for most sports, right? And so the challenge that you're likely gonna run into is just those hunger cues are just not gonna be what they used to be by default in the mechanism of GLP1s. And so you have to be mindful of that because there is a very good chance you may not be able to fuel adequately to perform your best. And so that's just something that is really important for individuals that are thinking about taking GLP1s to factor in, depending on what your sport is, especially.

SPEAKER_00 7:59

Right.

SPEAKER_01 7:59

And your training that's required.

SPEAKER_00 8:01

So for somebody who is an athlete and has those higher calorie needs, like what do you do to be able to eat more or get more calories in? Like, what are some things you can do?

SPEAKER_01 8:13

Yeah, I mean, first and foremost, I think it's really important to make sure that you have a very serious conversation with your medical team before pursuing that, just because it is is something that you want to look deeply into and make sure, you know, your your blood work and everything is is factored in. But in terms of what you can do to make it a little less challenging, is figuring out what specific foods work best for you, maybe going with easily digested foods, having smaller portions, doing it more consuming food more frequently, and really making sure that you are fueling as best and optimally as possible surrounding performance. So before, in some cases, especially if like you're an endurance athlete, right? During is huge. And then, of course, after. Hydration is a big one too, because that's something that often takes a hit.

SPEAKER_00 9:05

Yeah, definitely. It's it definitely suppresses your thirst feelings. Yeah. So if around that workout, you mentioned like you gotta be sure you're fueling, hydrating. So what does that look like? Let's say you like running.

SPEAKER_01 9:18

Oh yeah.

SPEAKER_00 9:19

And like, so what do you eat before, maybe during? When do you how like what do you need during how long of a run? Like, need something during because I don't think you need to eat for a shorter run. So what does like sort of look like around your workout?

SPEAKER_01 9:34

Yeah, so I mean it's gonna depend again on like the distance, right? Um, that the individual's running and honestly what they're used to. But I would say that they would really want to honestly at first test things out because let's just say the individual is used to maybe consuming a carbohydrate source 30 minutes before they're run, but now they're on the GLP one and that's just not sitting quite well, right? Then we need to adjust the timing and make sure that even if the source that we're used to isn't really working as great, we adjust the source. So things that I typically recommend are like fruit pouches, things that are easy to digest, fruit snacks, even like saltines, nothing that's too heavy, definitely nothing with pretty much any fiber in it, any fat, any protein, just pure carbs. And then even during if it's if it's difficult to refuel with some of those same things, things like honey, you know, different types of syrups, goose can be helpful, or just even swishing, drinking a little bit of a sports beverage like a Gatorade, just to ensure that they're constantly getting in some nutrients, electrolytes, carbohydrates. And then afterwards, a lot of times what I've been told is just the appetite is just non-existent, especially if it's hot, sweaty, you're just like, okay, we've got a couple of things going here. Appetite's low for multiple reasons. And that's when I say maybe just consider something like a ready-to-drink or like a very light fruit-based smoothie and made with some like Greek yogurt or some other protein source to help with refueling. So it can look very different, but there's definitely gonna be an adjustment period shifting from not being on a GLP one to being on a GLP one and how you fuel and what that looks like.

SPEAKER_00 11:19

If you're on a GLP1 and you're feeling overwhelmed, confused, and trying to piece together information from random Facebook groups. I built something just for you. This is the GLP1 Hub membership. It's a supportive, evidence-based community led by me and a fellow registered dietitian designed to help you feel your absolute best, stay consistent with your goals, and understand what your body really needs while on your journey. So inside you're gonna find nutrition guidance, support around creating habits, vetted resources, and a community of people who really gets it with no judgment, no misinformation, and no extreme diet plans. So if you're wanting a little bit more structure around your journey and you want real answers and ongoing support, this membership is for you. Starts at just $9 a month, and you can learn all of the details at GLP-1Hub.com backslash membership or find the link in the show notes, and I hope to see you inside. Right. And then sometimes I think, at least in my experience, the higher dose, yeah, the less I could eat.

SPEAKER_01 12:27

Absolutely.

SPEAKER_00 12:28

And I would assume that maybe athletes need to maybe can talk to their provider a little more closely about dosing. So it's not like their appetite is so suppressed that they can't even get those saltines in.

SPEAKER_01 12:39

Absolutely. And I think something to consider too is like maybe factor in when you're going to do this, right? Like it may not be the most optimal choice to get on a GLP one as you're preparing for a race. But maybe when you're in the offseason and there is less of a demand when it comes to training, then that could give you a little bit more margin and flexibility to be able to maybe not be as on as high of a dose, or if you are on a higher dose, you can make reasonable adjustments.

SPEAKER_00 13:09

Sure, sure, definitely. So a lot of people in my audience, you know, I hammer them about strength training.

SPEAKER_01 13:16

Yes.

SPEAKER_00 13:17

They should be strength training.

SPEAKER_01 13:18

And if necessary, do it. You don't even think twice.

SPEAKER_00 13:22

So if you're on a GLP one, maybe you're new to strength training, is there anything nutrition-wise you should think about around the strength training activity that you're doing? Like kind of like the running.

SPEAKER_01 13:33

For sure. Same thing, carbs. Like, do not don't go into strength training not eating anything. You will get lightheaded or feel nauseated. There will be some sort of experience symptom you're feeling that is just reflective of just being hypoglycemic, low blood sugar. So you've got to make sure that you feel properly. And I'll also say that it's not uncommon for there to be like an elevated level of excitement, right? Like you're on this journey, you're like ready to go after it. You gotta taper your way up, right? Like it's great to be motivated, but you wanna be safe about it for it to be effective. So just making sure that you're feeling properly before and after is key. And strength training is definitely necessary to help with preserving lean body mass.

SPEAKER_00 14:18

So, how much strength training do you recommend?

SPEAKER_01 14:21

I personally recommend starting off at least two to three times a week. I think three to time, three times a week is optimal. Um, and honestly, if you can do more, that's that's wonderful. But again, it should be more of a progressive model that you're following. And definitely if you've never done it before, I highly recommend getting with a certified fitness professional that can guide you through the process safely.

SPEAKER_00 14:43

Yeah, I think that that's a big part, especially if you've gone from being more sedentary to trying to do strength training and and build some muscle and stuff, then you should consult a professional. If always and if you have limitations, because a lot of it also has some limitations.

SPEAKER_01 15:01

Yeah, because strength training can look so different for everyone. It doesn't always have to be in a gym with dumbbells or kettlebells or barbells. It could be starting with resistance bands, your your own body weight, right? Doing more calisthenic works, but regardless, you want to be assessed by someone who's a fitness professional that can guide you and say, hey, this is probably the best start in your journey. And then this is how you can progress.

SPEAKER_00 15:25

Right. So what kind of fitness or what kind of like strength training do you find is best? It's like heavy barbell type stuff, or like what do you think is most effective? Because I like to do le gris. Do you know what legis is? Yeah, yeah, yeah, yeah, yeah. I don't know how much strength training it is. Everything hurts on my body after doing something.

SPEAKER_01 15:43

Oh, for sure, for sure. I mean, that is such a loaded question because I my motto is any strength training is better than none, right? So, but do I find that lifting heavy is beneficial? For sure. I mean, not even just for like muscle, but for bone health too. I mean, there's a lot of research that supports that. So, in a perfect situation, an ideal situation, if you can do a mixture of different types of strength training, I say go for that. Me personally, I used to live super heavy. And now that I'm a little bit older and I just don't have the same goals that I used to, I'm just trying to be functional, stay healthy, keep the muscle I have. And so doing a mix of different things just works for me. So yeah, I think it's just best uh just to start somewhere, but then eventually get a little bit of a mixture of everything.

SPEAKER_00 16:29

Right. So as a person who's like a strength training, nutrition, sports nutrition person, are you concerned about the GLP ones and muscle loss on like a population level? Yes.

SPEAKER_01 16:41

100% yes.

SPEAKER_00 16:42

Okay.

SPEAKER_01 16:43

Unfortunately, just based upon what the research shows, you know, um, yes, we're losing body fat, but we're also losing potentially quite a bit of muscle. And it's easy to say eat enough protein, eat high quality protein, but the reality is, is depending on the dose, that's just easier for some and more difficult for others. So I think it's just really important, again, having that initial discussion with your medical team, whoever that is, and talking about what that needs to look like. Working with a dietitian, of course, to help you with figuring out what sources of high quality protein, how much, how frequently, and then how that in conjunction with lifting can really help you with preserving lean body mass as much as possible.

SPEAKER_00 17:23

So, can you tell the people why we care about our lean body mass?

SPEAKER_01 17:27

Goodness, for so many reasons. Quality of life, right? We want to be strong, we want to be able to prevent injuries, we want to be able to just move well and it's naturally more metabolically active. I mean, the list goes on and on as to why muscle is so important. There's so much that is connected with health and lean body mass. So we need it, and it's not something, in my opinion, that's negotiable. We've got to do what we can to preserve it and even get some if we don't have a whole lot to begin with.

SPEAKER_00 17:59

Sure. So I don't know if you're following as closely maybe as I am, some in the space, but GLP ones are gonna soon be approved by Medicare. Yeah. So a lot of seniors are gonna be able to get their hands on it at a more affordable cost. Yeah. And that is of high concern to me. Yeah. I think it's great. But at the same time, seniors already are losing muscle, right? They may be sedentary. So for those that are maybe gonna start it soon, what is some advice you have for older adults that maybe aren't out?

SPEAKER_01 18:29

I mean, you know, honestly, for older adults, I would say like if you're not doing some sort of physical activity regimen right now that involves strength or resistance training, start now. Figure out what you can do. Again, moving safely based upon what your specific situation is. And then the same thing goes with your diet. Like working with a registered dietitian is going to be critical because let's just say that you're having currently having a challenging time consuming enough protein as it is. Well, we want to make sure that we can fix that before you are getting on these GLP ones, because that again is a nutrient that we don't want to sacrifice. So I would say just be very proactive. Don't wait until you actually get on the medication, but start now to figure out how you can set yourself up for success.

SPEAKER_00 19:15

Do you think that some of those, like I know that my local community has a lot of exercise classes for seniors, chair, like tai chi, all that all sorts of stuff.

SPEAKER_01 19:25

Do you think that that's enough for them to get started? I absolutely think it's enough for them to get started. Because a lot of times when it comes to strength training, too, it's about being confident and comfortable. You know? So I think that if you can get started and going to some of those wellness centers, connecting with people, connecting with trainers that can help you with getting started. That's really important. And so it doesn't have to be again, you've got to start with lifting weights. You just gotta start. You gotta start doing some form of strength training.

SPEAKER_00 19:56

Yeah, for sure. I I like that they have I know that when I'm old and retired, I'll I will be going to those classes at Oh yeah.

SPEAKER_01 20:03

It's wonderful.

SPEAKER_00 20:04

Yeah.

SPEAKER_01 20:05

Community, you get community, you get, I mean, connection, you get movement.

SPEAKER_00 20:09

I mean it's a win-win. So you briefly mentioned hydration.

SPEAKER_01 20:16

Yes.

SPEAKER_00 20:18

So GLP ones can make you really not feel thirsty. And then some people have maybe digestive side effects that can cause more dehydration. There's sometimes people have vomiting or diarrhea or other things that can make that worse. So, what are your recommendations if you are active for hydration on a GLP?

SPEAKER_01 20:37

Yeah, I mean, you just have to stay hydrated. There's so many different strategies that can work. I've worked with clients and there's been so many different ones from saying, okay, hey, I have this initial goal, this is where I'm at, this is where I want to get to, this is when I'm gonna try to hydrate. Because what I find is that it it's difficult to hydrate as much as you would like to while you're eating, just because of the fact that you just get satiated a lot quicker. So um hydrating between meals, um, maybe having a goal, a time-stamped goal. If you need to add flavor to your water, so be it. Just get it in, you know? And then if you're active, of course, we want to factor in that we're losing fluid too. So in some of those cases, that's where obviously electrolytes are going to be important, adding those to your water, or even getting like a well ideal formulated sports beverage, rehydration beverage to help with that too.

SPEAKER_00 21:29

There's some like kind of talk in the GLP1 community that all GLP1 users need electrolytes. As a dietitian, I don't really think that that's a cross-the-board recommendation. What are your thoughts on electrolytes?

SPEAKER_01 21:42

Again, um, it needs to be individualized. Not everybody on the GLP1 is having the same experience, or if they're running into challenges or running into the same challenges, right? There could be individuals that are like, My hydration's great, but my eating, on the other hand, isn't, um, or vice versa, or struggling with both. So I don't think that. It needs to be a blanket statement that everybody on a GLP one needs electrolytes, especially, of course, when we're factoring activity.

SPEAKER_00 22:07

Right. Right. And then I I did a video recently. Some of these electrolytes are really high in sodium.

SPEAKER_01 22:12

Yep.

SPEAKER_00 22:13

And some people on GLP one have high blood pressure, managing other medical conditions. So, like this blanket statement like doesn't work for me.

SPEAKER_01 22:20

It doesn't. And I mean, and there's, I will say that the hydration or electrolyte space is incredibly overwhelming right now. That there's so many options. So that's again why it's important to work with a registered dietitian so that we can look at all of that and say, okay, based upon what you're doing, based upon how much you're potentially losing, this is where these are the recommendations that will work best for you in the event that they're recommended at all.

SPEAKER_00 22:45

Right. Like I don't understand why we're like obsessed with electrolytes. It's interesting it's trendy. Yeah, but most people, I don't know, people who sit at their desk like me all day, like I don't feel like I need super hydrate. Maybe like if I go to theme park, you know, in Florida in the summer, like for sure. You know, for sure. Yeah. Like a Las Vegas pool party probably needs some electro.

SPEAKER_01 23:10

Yeah, for sure. Like I 100% agree. Again, I'm looking at more of the individuals that are active, right? That I know, okay, you're sweating. I know you're sweating. And so also looking at the diet, if they're not consuming a whole lot, obviously, then there's some electrolytes naturally in the diet that they're not, they're not getting it from that source. So but I would say yes. If you do have high blood pressure, some other conditions um that we had to monitor closely, be very careful just to grab one just because you've heard somebody say that it's it's a necessity.

SPEAKER_00 23:40

Yeah, definitely. Um, I wanted to ask you too about creatine. Creatine is another another supplement kind of having its day. So where does this fit in with GLP1 users, people trying to maintain muscle, trying to be productive? What are your thoughts on creatine?

SPEAKER_01 23:57

I love creatine. I think that I'm actually happy that there's more buzz about it now for whatever reason. And I'm really, really happy that there's more emerging research on the cognitive benefits as well. But all in all, I definitely think that it could be beneficial, especially for someone who is going into strength training and is consistent with it. Um, there's so much, there's so many benefits when it comes to supporting performance, helping with recovery, helping with, you know, muscle. So I don't think that it's anything for anyone to be concerned with in terms of adverse effects. I mean, there's very much, there's not a lot of research that points to anything that's really too concerning to worry about.

SPEAKER_00 24:38

Interesting. Interesting.

SPEAKER_01 24:39

A lot more pros than cons.

SPEAKER_00 24:41

How do you recommend people use it, like take it? Oh, format.

SPEAKER_01 24:46

Whenever you can take it consistently, to be honest, it doesn't have to be surrounding workouts. I think that's a misconception. A lot of times people add it to their coffee or tea in the morning or just literally add it to their water. So it's it's whatever, however you can get it in to consume it consistently to for it to be beneficial is what I recommend. So is the key to do it every day? I mean, yeah, I mean, ideally, if if you know, it's there's nothing wrong with taking it every day. If that's a concern, there's nothing that says, oh, if you don't, if you take it every day, you're gonna have XYZ happen as a result. And my thing is if you're taking a supplement that is supposed to be helping with some sort of consistent desired outcome, I mean, typically you're gonna take it, you know, on most days, if not every day. So yeah. Yeah, I tell my clients to take it daily.

SPEAKER_00 25:34

Okay. What other supplements do you recommend for people trying to build or support their muscle mass? Anything else?

SPEAKER_01 25:42

I think there's uh quite a few other things that have been spoken of, but I like HMB, hydroxymethylvuterate. There's a lot of research that shows that that helps with preventing further muscle breakdown and help with muscle protein synthesis. So that one is very it's just natural. Of course, go with a third-party tested, you know, company. But I think other than that, I think really focusing on diet-first food first is my approach. And then if you need to have something like a protein powder, I would highly recommend whey if you can tolerate it, just because, again, we're looking for high quality and it's gonna have all of your essential amino acids, and then, you know, creatine, and then really that's pretty much it.

SPEAKER_00 26:22

Interesting. HMB is a newer uh ingredient to me. I've been working with a company that makes a product that has that in it, and I I'm not that fuck super familiar with it. But I it's interesting that you mention it too.

SPEAKER_01 26:35

Yeah. It's something that especially like I would say athletes that are non-enhanced, right? Um, that are a lot of times in the more body composition changing space look into and have a lot of benefits from. So it really helps with muscle protein synthesis and helps with not as much breakdown, simply put.

SPEAKER_00 26:56

Okay. Interesting. So it's probably a good thing to pair with GLP1 because we need that.

SPEAKER_01 27:02

I definitely think it could be, and maybe that's something that we'll see a lot more in the future.

SPEAKER_00 27:07

Mm-hmm.

unknown 27:08

Yeah.

SPEAKER_00 27:09

Awesome. So, what are some final thoughts that you have about people wanting to be more active or anything they need to think about when supporting their nutrition or or their long-term health? That's really what I want to emphasize being healthy when you're 80.

SPEAKER_01 27:22

Yeah, I mean, just be make an informed choice. I don't think there's anything wrong with it. I will say that, again, with athletes that are highly competitive, it is something to really be mindful of and be careful with for the simple energy intake standpoint. Um, it is not to be looked at as any type of having any type of performance-enhancing benefit. But um, in those cases, if there truly is like a clinical medical need and benefit, you know, have that conversation with your physician, clinician, work with a dietitian. And I would definitely encourage looking into getting onto something like that in your off season, definitely not when you're in competition season. But for the long haul, there's been so many benefits for active individuals, people maybe that aren't as active, that want to be more active. And if that's going to be a tool to allow that to happen and we can do it mindfully, we can be really consistent with how we're fueling our bodies, with how we're hydrating. I think that people can have successful outcomes by just being active overall and active hopefully longer.

SPEAKER_00 28:26

Yeah, no, I agree. I I hope that this gives people that kind of push to really start adding that activity and thinking about their life long-term goals.

SPEAKER_01 28:36

Yeah, yeah, because there's been a lot of people that I've worked with that weren't as active before and now they're just doing it all. I mean, you know, they're doing 5Ks, they're doing higher ox competitions, they're they're seeing muscle, and and it's their confidence is just booming. And I I would have to say that as a dietitian, that's that's beautiful to see, you know.

SPEAKER_00 28:57

Yeah, I agree. I agree. I interviewed a woman here on the podcast who lost like 240 pounds or something and now walks six miles every day. Exactly. Barely walked to the bathroom before. And that's what it's about. That's what it's about. Definitely. So, where can people find out about your work, Umo, and connect with you more?

SPEAKER_01 29:15

Yeah, so you can go to wellrooted hn.com. I'm also on Instagram, Sassy Sports Dietician. And those are the two places you can find me the most.

SPEAKER_00 29:25

Great. You can see you consult with any athletes of any source through your practice.

SPEAKER_01 29:32

Yep. Like I said, from just active individual every day, hey, I want to be healthy, work out, to the competitive athlete. So I have a belief that we're all athletes. We really are. That's good. Good.

SPEAKER_00 29:43

We need to. Awesome. Well, thank you so much for sharing all your insights. This is a lot of fun. Thanks for having me. I really appreciate it. Thank you. Thank you for listening to this week's episode of the GLP1 podcast. And since it is Thursday, we have our question of the week. So the question comes from one of our listeners. What should you take or eat around your shot day? So there really aren't some specific requirements that something you have to eat or you have to do. The shot can really be taken any time of the day that works for you and will help you remember to take it at the same time every week. Really like a protocol. But what I might recommend is make sure you are well hydrated before you take your shot, especially if it's the first one, like you don't know what kind of side effects you might have. You may want to consider eating a high protein meal just to be sure you get those new those nutrients in right before you take your shot in case your appetite really goes down for a few days. Some people find that it's better to take their shot at night. So if they're going to have side effects, that they kind of happen during the night. I honestly have always taken my shot whenever I remember to do it. So I haven't found that there's much of a difference. Another uh thing you might want to consider is limiting your fat intake for those that first 24 hours or so during your shot, because that can make certain digestive side effects worse. So, really avoiding things like fried foods, fast food, stuff like that. And that can help reduce the side effects as well. But make sure in the 24 hours after your shot that you drink plenty of water, try to get your protein in, and just do the best you can. So if you have other questions for me, I'm answering them every Thursday here on the podcast. And you could submit your questions by texting the show. You can just click text the show and I will receive your message. And if you want more quality, evidence-based information like this to support your GLP1 journey, make sure you are on my steady state newsletter. You can find the link to sign up for that in the show notes below. And right now we are doing a basic nutrition series in the newsletter. So you may want to get in on that. If you want to know all the basics of nutrition on GLP1. And I look forward to seeing you in the next episode.