Living well
Nutrition with Megan, RDN
Lessons, weekly live recaps and downloads from Belle's dietitian, Megan Ostler, RDN.
53 articles · From Megan Ostler, RDN
- Join Our Weekly Live Webinar with Dietitian Megan OstlerJoin our free weekly live webinar every Thursday at 11 AM MT with registered dietitian Megan Ostler for practical nutrition guidance, GLP-1 journey support, and live Q&A sessions.
- Lesson 2: Protein Power — Protecting Health, Strength & SatietyThis lesson will help you understand how much protein you actually need and how to meet that goal consistently with a smaller appetite.
- Weekly Live Recap: Food Sensitivity on GLP-1s: Why Foods Feel Different & How to Keep Progress MovingIn this week’s live session, Registered Dietitian Megan Osler breaks down a common and often confusing experience on GLP-1 medications: why foods you once
- Weekly Live Recap: Thanksgiving With Ease: How to Feel Good in Your Body on GLP-1 MedicationIn this special Thanksgiving session, Dietitian Megan guides you through how to feel grounded, calm, and confident in your body during the holiday
- Weekly Live Recap: Holiday Cravings on GLP-1s: Why They Return and How to Manage ThemIn this week’s session, Dietitian Megan explains why cravings often return during the holiday season—even after months of reduced appetite on GLP-1 medication.
- Weekly Live Recap: Managing GLP-1 Side Effects: What to Expect & How to Support Your BodyIn this session, you’ll learn what to expect with common GLP-1 side effects and how to support your body so you can stay comfortable, confident, and on track.
- Weekly Live Recap: Staying Consistent During the Holidays: How to Maintain Progress on GLP-1 MedicationIn this session, you’ll learn practical strategies to stay consistent on GLP-1s during the holidays by building flexible routines, returning to your anchors, and navigating setbacks with confidence.
- Weekly Live Recap: Self-Compassion in Change: Why Being Kind to Yourself Improves Results on GLP-1sIn this week’s live session, Registered Dietitian Megan Ostler explores the role of self-compassion during seasons of change—especially throughout a GLP-1 journey.
- Weekly Live Recap: Sleep, Stress & Your GLP-1: The Hidden Factors That Affect Your ResultsThe missing piece might be sleep and stress — two biological regulators that quietly influence almost every outcome that matters.
- Weekly Live Recap: Metabolism 101 — What Actually Affects It and What You Can Do About ItIn this session, Belle Registered Dietitian Megan Ostler, MS, RDN tackles one of the most common (and most misunderstood) topics in weight management: metabolism. Her goal? Make it a little less mysterious — and a lot more useful.
- Weekly Live Recap: Are You Eating Enough? How to Recognize Underfueling on a GLP-1In this session, Belle Registered Dietitian Megan Ostler, MS, RDN addresses one of the most common — and most overlooked — challenges on a GLP-1: unintentionally eating too little.
- Weekly Live Recap: Soluble vs. Insoluble Fiber — A Practical Guide for GLP-1 PatientsIn this session, Belle Registered Dietitian Megan Ostler, MS, RDN goes beyond "eat more fiber" and explains why the type of fiber you eat matters just as much as how much — especially on a GLP-1.
- Weekly Live Recap: Holiday Eating on GLP-1 Medication: Nutrition Strategies with MeganIn this session, you’ll learn practical strategies for staying consistent with your GLP-1 nutrition habits during the holidays, including managing hunger cues, avoiding extremes, and eating with confidence.
- Weekly Live Recap: Gut Health & Constipation: Supporting Digestion While on GLP-1'sConstipation is one of the most common digestive complaints for people using a GLP-1 compound — and one of the most manageable. In this session, Belle Registered Dietitian Megan Ostler, MS, RDN explains why it happens and what to do about it.
- Weekly Live Recap: Assessing Progress When Routines Are Disrupted on GLP-1sIn this week’s live session, Registered Dietitian Megan Ostler walks through how to assess progress on GLP-1 medications when routines are disrupted—whether from holidays, travel, illness, or schedule changes.
- Weekly Live Recap: Optimizing Digestion on GLP-1s: Fiber, Hydration & MovementDigestive changes are common on GLP-1 medications. Constipation, bloating, and lingering fullness aren't signs something is wrong—your system just needs a few adjustments.
- Weekly Live Recap: Getting Enough Protein — Even on Low Appetite DaysIn this week’s live session, Registered Dietitian Megan Ostler focused on one of the most common challenges on GLP-1 medications: getting enough protein when appetite is low.
- Weekly Live Recap: Bloating on GLP-1 MedicationsBloating is common, often frustrating, and frequently misunderstood. In this session, Belle Registered Dietitian Megan Ostler, MS, RDN explains what's actually
- Weekly Live Recap: Setbacks, Recovery & Shifting GearsIn this session, Belle Registered Dietitian Megan Ostler, MS, RDN tackles one of the most common — and most misunderstood — parts of any health journey: setbacks. Not how to avoid them, but how to recover from them quickly.
- Weekly Live Recap: Why Walking Matters on a GLP-1In this session, Belle Registered Dietitian Megan Ostler, MS, RDN makes the case for one of the most underrated habits on a GLP-1 journey: walking. Not as a workout. As a foundational habit that supports nearly every system worth protecting.
- Weekly Live Recap: Electrolytes & Hydration on a GLP-1In this session, Belle Registered Dietitian Megan Ostler, MS, RDN cuts through the noise around electrolytes and walks through what hydration actually requires on a GLP-1.
- Weekly Live Recap: Weight Loss Plateaus on GLP-1sIn this session, Belle Registered Dietitian Megan Ostler, MS, RDN walks through one of the most common — and most misunderstood — moments on a GLP-1 journey: the plateau. Why it happens, what it actually means, and how to respond.
- Lesson 1: Understanding how GLP-1 medications work and why nutrition still mattersThis lesson helps you understand how GLP-1s work in your body and why consistent nutrition habits protect your muscle, support digestion, and make your results sustainable long after treatment ends.
- Download: GLP-1 Support Gluten Free Meal Plan: 1800 Calories (Single Dinners)
- Download: GLP-1 Support Gluten Free Meal Plan: 1800 Calories (Family Dinners)
- Download: GLP-1 Support Gluten Free Meal Plan: 1200 Calories (Single Dinners)
- Download: GLP-1 Support Meal Plan: 1800 Calories (Single Dinners)This meal plan is designed for individuals with higher energy needs or those experiencing fatigue while on GLP-1 medications. It includes more variety and
- Download: GLP-1 Support Meal Plan: 1200 Calories (Single Dinners)This meal plan is designed for individuals eating on their own who may be experiencing low appetite or early fullness on GLP-1 medications. It focuses on
- Download: GLP-1 Support Gluten Free Meal Plan: 1200 Calories (Family)
- Lesson 10: Emotional Eating on a GLP-1 MedicationWhy emotional eating doesn't disappear on a GLP-1 medication — and what to do instead
- Lesson 6: Managing Side Effects Through FoodLesson 6 introduces a gentle, practical framework for managing common GLP-1 side effects through nutrition — without restriction, fear, or “pushing through.”
- Download: Sustainable Nutrition & My Plan Worksheet
- Lesson 12: Sustainable Nutrition & Confidence for LifeLesson 12 is the final lesson of the Thriving on GLP-1s series, designed to help you build confidence, resilience, and sustainable habits without fear, restriction, or starting over.
- Download: Supportive Meal Planning on GLP-1sThis guide brings together several supportive meal plan options designed to work with GLP-1 medications, not against them.
- Download: Understanding How GLP-1 Medications Work and Why Nutrition Still Matters Worksheet
- Download: Rethinking "all or nothing" handout
- Download: Protein Made Simple
- Download: Managing Side Effects Through Food
- Download: Macros 101: How You Use Food Worksheet
- Download: Macro Awareness Tracker
- Download: Balanced Meal Ideas
- Download: Fiber Made Simple
- Download: Fiber, Fluids & Fullness Worksheet
- Download: Gut health and GLP-1s
- Download: GLP-1 Support Meal Plan: 1800 Calories (Family Dinners)This meal plan is designed for individuals who need more fuel while continuing to eat shared meals with family. It focuses on balanced, satisfying dinners that
- Download: GLP-1 Support Meal Plan: 1200 Calories (Family Dinners)This meal plan is designed for individuals who share dinners with family or partners while taking GLP-1 medications. It offers balanced meals that can be
- Lesson 11: Transitioning Off GLP-1 Medications: What to Expect and How to PrepareLesson 11 is part of the Thriving on GLP-1s series, designed to help you build confidence, resilience, and sustainable habits without fear, restriction, or starting over.
- Lesson 9: Hunger, Fullness & Rebuilding Body TrustLesson 9 is part of the Thriving on GLP-1s series, designed to help you build confidence, resilience, and sustainable habits without fear, restriction, or starting over.
- Lesson 8: Gut Health and GLP-1sLesson 8 is part of the Thriving on GLP-1s series, designed to help you build confidence, resilience, and sustainable habits without fear, restriction, or starting over.
- Lesson 7: Rethinking “All or Nothing”Lesson 7 is part of the Thriving on GLP-1s series, designed to help you build confidence, resilience, and sustainable habits without fear, restriction, or starting over.
- Lesson 5: Blood Sugar Balance & Gentle Meal PlanningIn this lesson, you’ll learn how blood sugar works and how simple, balanced eating patterns can support steadier energy, fewer crashes, and more confidence with food while taking GLP-1 medication.
- Lesson 3: Fiber, fluids & fullnessThis lesson will help you build both in gently so you feel more comfortable, more energized, and more confident with eating—even with a smaller appetite.
- Lesson 4: Macros 101: How your body uses foodIn this lesson, you’ll learn how your body uses carbs, protein, and fats for energy, fullness, and stability while taking GLP-1 medication.
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