GLP-1 Essentials
The starter kit for anyone on a GLP-1. These are the five things I wish I'd had from day one.
VitaWild Electrolytes
My #1 pick for daily hydration. Clean ingredients, no sugar, no artificial sweeteners, and the only electrolyte brand I've stuck with after testing 15+. I drink this every single morning before coffee and it's the habit that changed everything about how I feel. See My Full Electrolyte Roundup
Ginger Chews (Gin Gins Original)
The nausea is real, especially in the first month. I kept these in my purse, my car, and my nightstand. Real ginger, not ginger-flavored candy. They took the edge off when nothing else would.
Kettle & Fire Bone Broth (Classic Chicken)
When I couldn't eat solid food, warm bone broth kept me nourished. Grass-fed, slow-simmered, and shelf-stable so you can stock up. I still drink a mug a week. Great source of collagen and easy protein on zero-appetite days.
Garden of Life Organic Digest+ (Digestive Enzymes)
GLP-1s slow your digestion, which is the whole point, but it also means heavier meals can sit like a rock. I take these when I eat out or have a bigger-than-usual dinner. They help with the bloating that lingers from my GLP-1 days.
Garden of Life Raw Organic Protein (Unflavored)
A clean protein powder for smoothies on days when solid food feels impossible. Plant-based, no artificial anything, 22g of protein per scoop. This kept my protein intake from bottoming out during the worst nausea weeks. Read: The GLP-1 Protein Problem
My Daily Supplement Stack
The supplements I take every day, with the specific brands I use and why. This stack evolved over 18 months of research, bloodwork, and trial-and-error.
Garden of Life mykind Organics D3+K2
If I could only take one supplement for the rest of my life, it would be this. Vitamin D is the #1 deficiency in GLP-1 users, and K2 makes sure the calcium goes to your bones instead of your arteries. I take 5,000 IU daily and get my levels tested every 6 months. Read: Best Supplements for GLP-1 Users
Nordic Naturals Ultimate Omega
The gold standard for fish oil in my opinion. No fishy taste (my #1 requirement), third-party tested for purity, sustainably sourced. 1,280mg EPA/DHA per serving. Your brain is 60% fat. Give it the good kind.
Pure Encapsulations Magnesium Glycinate
The supplement that changed my sleep. 300-400mg before bed, every night. Glycinate specifically because it's gentle on the stomach (unlike citrate, which can wreak havoc on a GLP-1 gut). Also eliminated my muscle cramps within a week. See My Full Magnesium Review
Vital Proteins Collagen Peptides (Unflavored)
20g of collagen in my afternoon coffee. No taste, no texture, dissolves completely. After 3 months of consistent use, my hairdresser asked what changed. Also contributes 18g of protein per serving, which matters when you're fighting for every gram. See My Full Collagen Review
Garden of Life Dr. Formulated Women's Probiotic
My gut went through a war during my GLP-1 journey. This probiotic has women-specific strains (L. rhamnosus and L. reuteri) for gut, vaginal, and urinary health. Organic, shelf-stable, and I trust the brand.
Garden of Life mykind Organics Women's Multi
My safety net. Whole-food sourced (not synthetic), USDA Organic, and designed for women. It catches whatever my food misses. I think of it like insurance for my nutrition.
Garden of Life mykind Organics Ashwagandha
I started this for the anxiety that came with weight maintenance (fear of regain is real). After about 3 weeks, I noticed I wasn't lying awake running through worst-case scenarios anymore. I take it before bed.
MegaFood Blood Builder (Iron, as needed)
Not daily. I take this during my period because GLP-1 users already have lower iron stores, and menstrual loss on top of that can tip you into deficiency territory. Gentle on the stomach and paired with vitamin C for absorption.
Pantry Staples
The brands I actually keep stocked. My pantry is the backbone of how my family eats, and these are the products that earn their shelf space month after month.
Primal Kitchen (Mayo, Ketchup, Dressings)
Avocado oil-based everything. Their mayo was the first clean condiment I found that actually tasted good. The ranch dressing goes on almost every salad I make. Paleo-friendly, no seed oils, no junk.
California Olive Ranch EVOO
My everyday cooking oil. California-grown, third-party tested for purity (a lot of olive oils aren't actually pure olive oil, which is a whole rabbit hole). Peppery and smooth. I go through a bottle every 2-3 weeks.
Siete (Chips, Hot Sauce, Tortillas)
Grain-free chips the whole family eats. The Lime flavor is dangerous (in the best way). Their almond flour tortillas are my go-to for taco night. The hot sauce has become a fridge staple.
Bob's Red Mill (Almond Flour, Cassava Flour)
My Paleo baking foundation. The super-fine almond flour works for everything from pancakes to breading chicken. Cassava flour is the closest thing to regular flour for GF baking.
Coconut Secret Coconut Aminos
My soy sauce replacement. Lower sodium, no soy, slightly sweet. I use it in stir-fries, marinades, and as a dipping sauce. The whole family switched and nobody noticed.
Simple Mills Crackers (Fine Ground Sea Salt)
The only cracker that makes it into my pantry. Almond flour base, clean ingredients, and they actually taste good with almond butter or guacamole. My son eats them too.
RXBars (Various Flavors)
My emergency protein. 12g of protein, clean ingredients (egg whites, dates, nuts), and the ingredient list is right on the front of the wrapper. I keep one in my purse and one in the car at all times.
Lakanto Monk Fruit Sweetener
When I need sweetness without sugar. I use the golden version (which tastes like brown sugar) in baking and coffee. No aftertaste, no blood sugar spike. The only sweetener besides raw honey and maple syrup that I keep in the house.
Kitchen Tools
The equipment that makes healthy cooking sustainable when you have 30 minutes and a toddler on your leg.
Vitamix Blender
I use this almost daily. Protein smoothies, soups, sauces, even grinding almond flour in a pinch. It's an investment, but mine has run every day for over a year without a hiccup. If a Vitamix is out of budget, the Ninja Professional Plus is a solid alternative at a third of the price.
Air Fryer (Cosori or Ninja)
The reason I still cook vegetables my family will eat. Roasted broccoli in 8 minutes. Sweet potato fries in 12. Chicken thighs in 15. It makes weeknight cooking so much faster that I'd buy another one immediately if mine broke.
Glass Meal Prep Containers (Pyrex or Prep Naturals)
Sunday meal prep doesn't work without good containers. Glass because I don't microwave plastic, and because they don't stain or hold smells. I have about 20 and use them all every week.
Cast Iron Skillet (Lodge 12-inch)
The only pan I use for searing chicken, cooking eggs, and making one-pan dinners. Gets better with time, lasts forever, and goes from stovetop to oven without thinking about it. A $30 pan that outperforms everything else in my kitchen.
Fitness Favorites
Workout gear for real life. Nothing fancy, nothing that requires a gym membership.
Adjustable Dumbbells (Bowflex SelectTech or similar)
I do resistance training at home 2-3 times a week. Adjustable dumbbells save space and let me progress without buying a full rack. 5-25 lbs covers everything I need for my current routine.
Walking Shoes (Brooks Ghost or HOKA Clifton)
Walking is my #1 form of exercise. I walk 30-45 minutes almost daily, usually pushing a stroller. Good shoes matter when you're putting in that many miles. Brooks Ghost is my current pair; HOKA Clifton was my previous favorite. Both are excellent.
Yoga Mat (Manduka PRO)
For home workouts and stretching. Thicker than most mats, which matters when you're on a hard floor. I've had mine for two years and it still looks new.
Fitness Tracker (Apple Watch or Fitbit)
I use mine primarily for step counting and heart rate during walks. It keeps me honest about my movement goals. I don't obsess over the data, but seeing 8,000+ steps at the end of the day feels good.
Wellness & Self-Care
The extras that make the whole system feel sustainable, not punishing.
Insulated Water Bottle (Hydro Flask 32oz)
I carry this everywhere. Everywhere. It keeps water cold for 24 hours, which matters in Tennessee summers. Having it visible on my counter is a reminder to drink. The 32oz size means I only need to fill it 3 times to hit my daily target.
Gaia Herbs Black Elderberry
My cold and flu season go-to. I start taking this when the weather turns and keep it going through winter. I give a kid-friendly version to my son too. Proactive immunity support from a brand I trust for herbal supplements.
Sleep Support Stack (Magnesium + Ashwagandha)
Not a single product, but a combination. Magnesium glycinate (Pure Encapsulations) plus ashwagandha (Garden of Life) 30 minutes before bed. This combination has done more for my sleep than any single "sleep supplement" I've tried.
Journal (any simple one)
I'm not a journaling-every-morning person, but I keep a journal by my bed and write in it when I need to process something. Maintenance anxiety, parenting stress, gratitude on good days. It's not a wellness trend for me. It's a tool.
Books That Changed How I Think About Health
These aren't light reads, but they fundamentally shifted how I approach nutrition, habits, and wellness.
Deep Nutrition by Catherine Shanahan, M.D.
The book that convinced me traditional, whole-food cooking is actually backed by science. Dr. Shanahan explains how the foods our ancestors ate (bone broth, organ meats, fermented vegetables, healthy fats) support health at the cellular and genetic level. It changed how I stock my pantry. Learn More
The Paleo Cure by Chris Kresser
Not a diet book. A framework for figuring out what works for your body. Kresser's approach to Paleo is flexible and science-based, which is exactly how I eat: a Paleo spine with room for real life. This is the book I recommend when people ask "what diet do you follow?" Learn More
Atomic Habits by James Clear
Not a health book, but the reason my health habits actually stick. Clear's framework for building small habits and making them automatic is the operating system behind my meal prep, my morning routine, and my daily walks. The "1% better every day" concept is how I think about maintenance. Learn More
The Supplement Handbook by Dr. Mark Moyad
The reference guide that taught me how to evaluate supplements based on evidence instead of marketing. Dr. Moyad reviews the research behind hundreds of supplements and gives clear, unbiased recommendations. It's the reason I can read a supplement label and know what I'm looking at. Learn More
Have a product you think I should try? Send me a note through the contact page. I'm always testing new things, and if it's good, it'll end up here.