As the seasons change, so does our biology. March is a time of transition — moving away from winter’s slower rhythm and into a season of activation. This month, we focus on mastering your body’s internal “Volume Knob” — learning to distinguish between true physical hunger and external food noise, and using that awareness to build habits that last.

1. Medication & Clinical Support

GLP-1 Medications (Zepbound®, Wegovy®)

These medications work by strengthening GLP-1 signals between your gut and your brain — especially in the areas that control hunger. Many patients notice:

• Less “food noise” and intrusive cravings

• Feeling full sooner during meals

• Greater control over emotional eating triggers

March is an excellent time to use that support to build lasting habits in nutrition, movement, and self-awareness.

Clinical Alternatives

If GLP-1 medications are not currently an option, several effective and more affordable medications may be considered, including:

• Phentermine: helps reduce appetite

• Topiramate: helps decrease cravings

• Bupropion / Naltrexone (Contrave®): works on reward pathways and appetite

These are used safely and with close monitoring. Our goal is to match the right treatment to your metabolism, your health history, and your situation.

2. Supporting Your Body’s Own Fullness Hormones

Your body naturally produces GLP-1. Specialized cells in your gut release this hormone after you eat, helping with fullness, blood sugar regulation, and digestion. Certain foods and habits can support how well these cells work.

Fiber Feeds Your Gut Bacteria

Prebiotic fiber-rich foods — such as oats, onions, garlic, leeks, beans, and artichokes — feed healthy gut bacteria. These bacteria produce compounds called short-chain fatty acids (SCFAs) that can signal your gut to release more natural fullness hormones. Aim to include at least one high-fiber plant food at two meals per day.

Protein Sends Strong “Fullness Signals”

Protein is the most filling macronutrient. It helps trigger a satiety cascade — including GLP-1 and other fullness hormones — that tells your brain you’re satisfied. Try eating your protein first at meals to turn on those signals earlier.

Good sources: eggs, Greek yogurt, chicken, fish, cottage cheese.

Healthy Fats: “Slow and Steady” Energy

Monounsaturated fats — like those in extra-virgin olive oil, avocados, and nuts — help slow digestion and support fullness signals when eaten as part of a balanced meal. Try swapping butter or cream sauces for a drizzle of olive oil or a few avocado slices.

3. Self-Awareness: Mastering the “Volume Knob”

Self-awareness is the manual override for your metabolism. This month, practice identifying where your appetite is actually coming from.

The 20-Minute Rule

It often takes around 20 minutes for your gut-to-brain fullness signals — including GLP-1 — to be fully “heard” by your brain. Try to let your meals last at least 20 minutes:

• Put your fork down between bites

• Take a sip of water between every few bites

• Pause halfway through your plate before continuing

• Chew slowly and thoroughly

When food noise hits: set a 10-minute timer, drink a glass of water or herbal tea, and check in with your body again before eating.

4. Movement: Why It Matters for Metabolism

Spring movement isn’t about “burning off” food. It’s about insulin sensitivity and hormonal balance — two key drivers of long-term metabolic health.

Post-Meal Walking

A 10–15 minute walk after your largest meal helps your muscles absorb glucose and reduces after-meal blood sugar spikes. This directly supports insulin sensitivity and long-term fat metabolism. It’s one of the simplest, most evidence-backed habits you can build this month.

Morning Light Reset

Getting 10 minutes of natural sunlight before 10:00 AM helps regulate your appetite hormones, sleep cycles, and mood. Even a brief walk outside counts. If possible, try to make this a daily habit — especially for those with variable schedules or shift work.

5. Your March Metabolic Grocery List

✅ Your March Metabolic Reset Checklist

☐ Eat protein first at every meal

☐ Include a fiber-rich food at two meals per day

☐ Let meals last at least 20 minutes — put the fork down between bites

☐ Take a 10–15 minute walk after your largest meal

☐ Get 10 minutes of natural sunlight before 10:00 AM (if possible)

☐ When food noise hits, set a 10-minute timer and drink water first

☐ Add olive oil, avocado, or nuts to at least one meal daily

Small, consistent habits create powerful metabolic change.

A Note for Your Journey

Success isn’t defined by one medication or a number on the scale. It’s built through consistent habits and a growing understanding of how your own body works. Whether we are fine-tuning your medication or leaning into nutrition and self-awareness, your path is uniquely yours.

Let’s use this month to wake up your metabolism — and build sustainable momentum for the seasons ahead.

This handout is for educational purposes. Please discuss any changes to your medication or health plan with your provider.

☀️ Seasonal Affective Disorder (SAD) & Weight Health

Late winter can be one of the hardest times of year—physically and emotionally. Reduced daylight can contribute to Seasonal Affective Disorder (SAD) or milder winter-related symptoms that affect energy, mood, sleep, cravings, and weight regulation.

This is not a lack of willpower. It is a biologic response to seasonal light changes.

Common Symptoms Include:

• Low energy or persistent fatigue

• Increased appetite, especially carbohydrate cravings

• Low mood or loss of motivation

• Difficulty concentrating

• Increased sleep or trouble waking

Even mild symptoms can make healthy habits feel much harder.

💡 Evidence-Based Treatments for SAD

Light Therapy (First-Line Treatment)

Light therapy is one of the most effective non-medication treatments for SAD.

What studies show:

• Improves mood and daytime energy

• Helps regulate circadian rhythm

• May reduce fatigue and cravings

How to use it:

• Use a 10,000-lux light box

• Sit 12–24 inches away

• Use for 20–30 minutes each morning

• Avoid evening use to prevent sleep disruption

Many people notice improvement within 1–2 weeks.

🧠 Cognitive Behavioral Therapy (CBT)

CBT—especially therapy tailored for SAD—can:

• Reduce negative thought patterns

• Improve motivation and follow-through

• Lower risk of recurring winter symptoms

CBT has been shown to provide longer-lasting benefits than light therapy alone.

💊 Medications (When Appropriate)

For moderate to severe symptoms:

• Bupropion is FDA-approved for SAD prevention

• Other antidepressants may be considered based on symptoms

• Treatment decisions should always be individualized

Improving mood and energy often improves consistency with nutrition and movement.

🌿 Lifestyle Supports That Matter

These are biologically meaningful—not “extras”:

• Morning outdoor light exposure (even on cloudy days)

• Regular physical activity

• Consistent sleep and wake times

• Adequate protein intake

• Vitamin D assessment when appropriate

🌱 Why This Matters for Weight Loss

Mood, sleep, appetite regulation, and metabolism are deeply connected. Addressing SAD or winter-related symptoms can:

• Reduce emotional and stress-related eating

• Improve energy for movement

• Support metabolic health

• Make weight loss feel more achievable

If winter feels harder, it doesn’t mean you’re failing—it means your body needs support.

🌷 Spring Into Action

Small, Science-Backed Steps for February Success

February isn’t about starting over—it’s about building momentum. Research consistently shows that small, repeatable behaviors are more effective for long-term weight management than drastic changes.

Think of this month as training camp, not race day.

🥗 Nutrition: Focus on Protein & Structure

Higher-protein, structured eating patterns help with:

• Appetite control

• Lean muscle preservation

• Blood sugar stability

February Nutrition Goals

• Aim for 20–30g of protein per meal

• Eat at regular times, even on weekends

• Fill half your plate with non-starchy vegetables

• Plan snacks instead of grazing

You don’t need perfect eating—you need predictable eating.

🚶 Movement: Consistency Beats Intensity

Consistent, moderate activity outperforms sporadic intense workouts.

February Movement Goals

• Move at least 5 days per week

• Walking absolutely counts

• Add 2 days of strength or resistance work

• Stack movement onto existing habits

If you can’t do more, do it more often.

😴 Sleep & Stress: The Hidden Drivers

Poor sleep and chronic stress increase hunger hormones and insulin resistance—independent of calories.

February Reset

• Aim for 7–8 hours of sleep

• Keep a consistent bedtime

• Reduce evening screen time when possible

• Use stress tools that work for you

Weight loss is harder when your nervous system is exhausted.

💊 Medications & Metabolism

If you’re using anti-obesity medications:

• They work best with regular meals and adequate protein

• Skipping meals may worsen side effects

• Plateaus are expected and normal

Medication supports behavior—it doesn’t replace it.

🧠 Mindset: Progress Over Perfection

Studies show that self-compassion improves long-term success.

This month:

• Drop the all-or-nothing mindset

• Look beyond the scale

• Focus on what you can repeat, not what you can perfect

🌼 February Focus Question

“What is one habit I can practice consistently now that will make spring easier?”

Start small. Repeat daily. Momentum will follow.

If you search online for “Wegovy cash pay” or “LillyDirect,” be aware that the first links you see are often paid advertisements from private companies offering to prescribe these medications.

To avoid confusion or unexpected costs, we recommend using the direct links provided here, which will take you to the official manufacturer websites with accurate pricing, eligibility details, and program terms.

If you are not sure you have coverage with your insurance, both companies have a tool to enter your insurance information and it will check to see if you have coverage:

Check Wegovy Coverage Check Zepbound Coverage

Wegovy® and Zepbound®: What to Know About Each Option

Wegovy® Pen (Injection)

• Wegovy pens are pre-dosed and single-use.

• The needle is not visible, which many patients find more comfortable.

• Can be filled at a local pharmacy using a savings coupon.

• Medicare patients cannot use manufacturer coupons, but may order directly through NovoCare® Pharmacy, with home delivery available.

Wegovy Savings Card

• Text SAVE to 83757

• Or visit wegovy.com to enroll

• Coupon card: Text Save to 83757 or Click here or go to wegovy.com

Wegovy® Pills (Oral Semaglutide)

• Wegovy pills are taken once daily.

• Strict administration instructions are essential for proper absorption:

How to take Wegovy® pills

• Take first thing in the morning on an empty stomach.

• Swallow with plain water only (up to 4 ounces).

• Do not take with any other liquids.

• Wait at least 30 minutes before:

  • Eating food

  • Drinking beverages

  • Taking other oral medications

• Swallow the pill whole — do not crush, cut, chew, or dissolve.

• If you miss a dose, skip it and resume your regular schedule the next day.

Zepbound® Vials (Injection via LillyDirect)

• Zepbound is provided in vials, not pre-filled pens.

• You must draw the medication into a syringe for each dose.

• Syringes are available through LillyDirect at an additional cost.

• Syringe size may vary; many patients prefer to purchase their own syringes to ensure consistent dosing technique.

• Discounted pricing at higher doses requires refilling within 45 days of the prior delivery.

  • If refilled later than 45 days, pricing reverts to the standard (higher) cost.

More information available on their website Click here for Zepbound.lilly.com

Weight loss is not about punishment, perfection, or giving up everything you enjoy. It’s about building

a healthier life that you can actually live—one that includes joy, flexibility, and confidence along the

way. As your healthcare providers, our goal is not only to help you lose weight, but to help you feel

better, move better, and enjoy life more fully.

Balance Is the Key to Long-Term Success

Healthy eating and regular movement are important, but they don’t require extremes. You can still

enjoy meals, social events, and special occasions while making choices that support your goals.

Progress comes from consistency, not restriction.

• Focus on nutrient-dense foods most of the time

• Allow room for enjoyment without guilt

• Remember that one meal or one day never defines your journey

When your plan feels realistic and enjoyable, it becomes sustainable.

Set Realistic, Achievable Goals

Big changes start with small, steady steps. Unrealistic expectations often lead to frustration, while

realistic goals build confidence and momentum.

Examples of realistic goals:

• Losing 1–2 pounds per week

• Adding 10–15 minutes of activity a day

• Improving energy levels, sleep, or mobility

• Making healthier food swaps rather than cutting foods out completely

Every positive step forward counts—even when progress feels slow.

Movement That Fits Your Life

Exercise doesn’t have to mean hours in a gym. The best kind of movement is the one you’ll actually do.

• Walking, stretching, swimming, dancing, or strength training all count

• Start where you are and build gradually

• Focus on feeling stronger and more capable, not just the scale

Movement supports weight loss, protects your health, and improves mood and energy.

Keep Your Appointments—They Matter More Than You Think

One of the strongest predictors of success in a weight-loss program is consistent follow-up.

• Keeping your appointments allows us to:

• Track progress beyond the scale

• Adjust your plan when needed

• Address challenges early

• Celebrate wins and keep you motivated

Even when you feel discouraged or “off track,” showing up increases your chances of long-term

success. Progress is rarely a straight line—and that’s okay.

You Don’t Have to Do This Alone

Weight loss is a journey, not a test you have to pass. Your care team is here to guide, support, and

encourage you—through successes and setbacks alike.

Be patient with yourself. Celebrate progress in all forms. Keep showing up, keep moving forward, and

remember: a healthy lifestyle should add to your life, not take away from it.

We believe in you—and we’re proud to be part of your journey.

Carbohydrates: Simple vs. Healthy Choices

Carbohydrates are an important source of energy for your body. However, not all carbohydrates affect

your health the same way. Choosing the right types can help improve energy levels, digestion, and

blood sugar control.

What Are Carbohydrates?

Carbohydrates (carbs) are foods your body breaks down into glucose (sugar) to use as energy. Your

brain and muscles rely on carbs to function properly.

There are two main types of carbohydrates:

• Simple carbohydrates

• Healthy (complex) carbohydrates

Simple Carbohydrates

Simple carbs are digested quickly and can cause rapid changes in blood sugar.

Common Sources:

• Sugary drinks (soda, sweet tea, juice)

• Candy and desserts

• White bread, white rice, pastries

• Processed snack foods

Effects on the Body:

• Quick energy followed by energy crashes

• Increased hunger and cravings

• Frequent intake may contribute to weight gain and blood sugar problems

Healthy (Complex) Carbohydrates

Healthy carbs contain fiber and take longer to digest, providing steady energy.

Common Sources:

• Whole grains (oats, brown rice, quinoa)

• Beans and lentils

• Vegetables (leafy greens, sweet potatoes)

• Whole fruits

Benefits:

• Longer-lasting energy

• Improved digestion

• Helps you feel full longer

• Supports heart and blood sugar health

Tips for Better Carb Choices:

• Choose whole grains instead of refined grains

• Eat whole fruits instead of fruit juice

• Pair carbs with protein or healthy fats

• Limit foods with added sugars

Bottom Line:

Carbohydrates are part of a healthy diet, but the type matters. Choosing healthy, complex carbs most

of the time can support better energy, digestion, and overall health.

Download pdf file

How Hormones Can Make Losing Weight Hard Here are some examples of hormonal situations that can make weight loss more difficult: Leptin resistance: You have fat stores, leptin is high, but your brain isn’t getting the “you’re full / stop eating” message well. Insulin resistance: Same idea—your body makes more insulin, sugar doesn’t enter cells as well, more gets stored as fat; blood sugar swings, hunger, fatigue. High ghrelin + low leptin after dieting: If you restrict calories a lot, your ghrelin often goes up (makes you hungrier) and leptin goes down (so less signal you’re full). That makes sticking with weight loss harder. Chronic stress / high cortisol: Stress makes you more likely to eat high-sugar or high-fat comfort foods, and cortisol also directs more fat to the belly. Poor sleep: Sleep deprivation messes with insulin, leptin, ghrelin—all of them. You can get hungrier, eat more, and have worse glucose handling. Underlying medical conditions: Hypothyroidism, PCOS (polycystic ovary syndrome), low sex hormones, etc., can shift hormone balance so that metabolism is slower, you store fat more easily, or hunger signals are stronger/weaker in unhelpful ways. What Can You Do to Help Hormones Work in Your Favor These are tried, generally safe strategies to improve hormone balance and support weight loss. Different things work better for different people—talk with your healthcare provider especially if you suspect there’s a hormonal disorder.

What Your Body Is Trying to Do It helps to think of your body as having set points or “default weight ranges” it tends to protect. When you lose weight: • Your body may slow metabolism (burn fewer calorie) • Hunger hormones may increase, fullness hormones decrease • Your body may burn fewer calories for the same activity These are protective mechanisms—they helped humans survive when food was scarce. But today, they make weight loss and especially keeping weight off more challenging. Bottom Line • Hormones are powerful players in hunger, fullness, energy use, and fat storage. • They can make losing weight harder—but many times, lifestyle changes can help them work better. • Sustainable weight loss generally comes from steady, balanced changes (diet, activity, sleep, stress).

September is a season of fresh starts. As summer winds down and routines return, it’s the perfect time to refocus on your health goals. This handout is designed to help you reset after summer indulgences and build healthy habits that stick. Inside, you’ll find practical tips for meal planning, exercise, and daily routines, plus tools like a SMART goals worksheet and habit trackers to keep you consistent. Small steps, done daily, lead to big results—let’s make this your strongest month yet!

✅ Resetting After Summer

· 📅 Plan Your Meals – Take 15 minutes each week to outline 3–4 balanced dinners.

· 🥩 Prioritize Protein First – Aim for 20–30g protein per meal.

· 🏃 Move Back Into Exercise – Start small: walking, short strength workouts, or stretching. Consistency > intensity.

🧩 A Routine That Sticks

· 🥩 Protein – Include at least one source every meal.

· 💧 Water – 64+ oz per day.

· 🚶 Movement – 20–30 minutes activity.

· 😴 Sleep – 7–9 hours nightly.

✅ Track these 4 basics—aim for 80% consistency, not perfection!

🎯 SMART Goals Refresher

· S – Specific: Clear and focused (not 'eat better' → 'eat a protein at breakfast').

· M – Measurable: Trackable with numbers or frequency.

· A – Achievable: Realistic for your lifestyle.

· R – Relevant: Aligns with your overall health goals.

· T – Time-bound: Set a timeframe (e.g., this week, this month).

✍️ Mini Worksheet

My September SMART Goal:

Specific: ______________________________

Measurable: ___________________________

Achievable: ____________________________

Relevant: ______________________________

Time-bound: ___________________________

📝 Why Track Your Habits?

Consistency is the secret to lasting results. By tracking daily habits, you create awareness of your progress and build accountability. Checking off each box is a small win that adds up over time. Remember—missing a day isn’t failure. Focus on progress, not perfection, and use this tracker as a tool to stay aligned with your goals.

🍂 “The secret of change is to focus all your energy not on fighting the old, but on building the new.” — Socrates

Building Healthy Routines: Simple Steps for Getting Back on Track

When life gets busy—like going back to school, starting a new job, or simply wanting to feel more balanced—having routines can make daily life easier. Healthy habits don’t need to be complicated. Small, steady steps can improve energy, mood, and focus. Below are five key areas where routines make a big difference, along with simple tips and a little science to show why they matter.

1. Nutrition: Fuel Your Day

· Start with protein: Having protein in the morning (such as eggs, yogurt, or a protein shake) helps you stay full and keeps energy steady.

· Plan ahead: Prep easy meals or snacks like cut fruit, cheese sticks, or trail mix so you’re less likely to grab fast food.

· Balanced plates: Aim for a mix of protein, colorful vegetables or fruit, and a small portion of whole grains.

2. Exercise: Move in Ways You Enjoy

· Start small: Even 10–15 minutes counts—walk the dog, stretch, or take the stairs.

· Mix it up: Try adding light strength training, yoga, or dancing to your week.

· Make it social: Walk with a friend or join a class to stay motivated.

3. Self-Awareness: Check In with Yourself

· Keep it simple: Each evening, ask yourself: What went well today? What’s one thing I want to improve tomorrow?

· Track one habit: Write down just one area you want to focus on, like sleep, water intake, or mood. Small check-ins build awareness without feeling overwhelmed.

4. Planning: Make Your Routines Stick

· Use 'if/then' plans: For example, 'If it’s after lunch, then I will take a 10-minute walk.'

· Write it down: Use a planner or phone reminders to set yourself up for success.

· Prepare the night before: Lay out clothes, pack lunch, or set out your water bottle so mornings run smoothly.

5. Mindfulness: Find a Pause in Your Day

· Start with 2–5 minutes: Try deep breathing, a short, guided meditation, or simply sit quietly with no phone.

· Pair it with routines: Breathe while your coffee brews or practice gratitude before bed.

· Be kind to yourself: Mindfulness isn’t about being perfect, it’s about noticing the moment.

Putting It All Together

Healthy routines don’t need to happen all at once. Start with one area that feels most doable—maybe a balanced breakfast, a short daily walk, or a 5-minute reflection before bed. Over time, these small habits add up to big improvements in health and well-being.

Tip: Choose consistency over perfection. Progress comes from what you do most days, not from doing everything perfectly.

Troubleshooting & sticking points

· If motivation dips: reduce the friction—shorten the action (10 min instead of 30), anchor it to an existing habit (after coffee), and reward immediately (a pleasant playlist).

· If time is the barrier: prioritize high-impact micro-habits (protein at meals, 10–15 min movement, 5-min mindfulness).

· Expect setbacks. Reframe them as data, not failure: what was the trigger, and what small change would make it easier next time?

Helpful Hints — make it yours

Routines are tools—flexible, personal, and evolving. Use simple measurements, small experiments, and specific planning techniques (like implementation intentions) to build a schedule that supports your health and your life. Small, consistent habits compound into meaningful changes faster than big, short-lived overhauls.

• Consistency beats intensity — short, simple steps are enough.

• Mix it up — nutrition, exercise, mindfulness, and planning all work together.

• Reflect weekly — keep what helps and adjust what doesn’t.

Insulin needles from amazon

🧘‍♀️ Daily Details (No Equipment Unless Noted)

💪 Monday – Booty & Legs

Glute Bridges (feet up on couch): 3x15

Donkey Kicks: 3x12 each side

Wall Sit: 3 rounds of 30 sec

Side-Lying Leg Raises: 2x15

Optional: Resistance band for more burn

🕒 ~15-18 minutes total

💪 Tuesday – Arms & Core

Arm Circles (forward/backward): 1 min each

Overhead Punches (with water bottles): 2 min

Standing Oblique Crunches: 3x20

Plank with Shoulder Taps: 3x30 sec

Reverse Crunches: 2x15

🕒 ~18 minutes of standing/light core work

💃 Wednesday – Cardio Dance or Lazy HIIT

3 min warm-up (march/jog in place)

20 sec fast, 40 sec rest x 5 rounds:

High knees

Squat to toe tap

Step-back lunges

Shadow boxing

Side-to-side hops

🕒 Optional: Search "20 Min Low Impact Dance Cardio" on YouTube for extra fun

🔥 Thursday – Core & Posture (Pilates-Inspired)

Dead Bug: 3x12

Bird-Dog Holds: 3x20 sec each side

Seated Twists (Russian style): 2x20

Superman Hold: 2x30 sec

Pelvic Tilts/Bridge Marches: 2x15

🕒 Great for abs + lower back

💃 Friday – Full Body Lazy Strength

Chair Squats: 3x15

Incline Push-ups (against kitchen counter): 3x10

Wall Angels (posture fix): 3x12

Standing Side Leg Lifts: 2x12 each

Plank or Dead Hang (if you have a bar): 2x30 sec

🕒 Efficient and sculpting

🧘‍♀️ Saturday – Recovery + Stretch

Cat-Cow / Child’s Pose

Hip Flexor Stretch

Forward Fold

Neck & Shoulder Rolls

Supine Twist + Happy Baby

🕒 Your body will love this

🎧 Lazy Person Tips

Put on a podcast or playlist you love while moving.

No jumping? No problem. Low-impact options are included.

Track the streak, not the perfection.

Set a timer for 20 min and stop when it beeps – it counts.

💉 How to Inject Zepbound (Tirzepatide) from a Vial: Step-by-Step Guide If you're using Zepbound (tirzepatide) from the cash-pay program, it may come in single-dose vials that require manual syringe injection. Here's a straightforward guide with real product images and a demonstration video to help you administer your dose safely and effectively.

🧰 What You’ll Need Zepbound vial (10 mg/0.5 mL)

SureComfort 1 mL Syringe with Needle (29G, 5/16" or 8mm) (This is the easiest one to use - can see the lines/dose better than the one Lily sends)

Alcohol swab

Sharps container (or other FDA-approved disposal method)

Mirror (optional)

📝 Step-by-Step Instructions

1. Wash Your Hands Clean your hands thoroughly with soap and warm water.

2. Prepare the Syringe Remove the syringe from its sterile packaging. The one shown here is a 1 mL syringe, marked in units (U-100 insulin scale) — 50 units equals 0.5 mL.

3. Clean the Vial Wipe the rubber stopper of the Zepbound vial with an alcohol swab.

4. Draw the Dose Pull back the plunger to draw in air equal to your dose (e.g., 50 units = 0.5 mL).

Insert the needle into the vial and push the air in — this helps prevent vacuum pressure.

Invert the vial and slowly draw the liquid until you reach your prescribed dose (e.g., 50 units for 10 mg).

Lilly sends the Zepbound syringe marked in mL, which can be harder to interpret. It's much easier to see the correct dose using insulin syringes marked in units.

This image shows the equivalent dose levels for:

• 1 mL syringe

• Insulin syringe (100 units)

• Insulin syringe (50 units)

Doses shown:

• 0.12 mL (Quarter dose)

• 0.25 mL (Half dose)

• 0.5 mL (Full dose = 10 mg tirzepatide)

Tap the syringe to release air bubbles and adjust the dose if needed.

5. Choose Injection Site: Recommended areas: abdomen (at least 2 inches away from the navel) or thigh. Rotate sites weekly.

6. Inject Clean the area with an alcohol swab.

Pinch the skin (optional based on needle length and personal comfort).

Insert the needle at a 90-degree angle and inject slowly.

Remove the needle and dispose of the syringe in a sharps container.

🎥 Watch the Video Demonstration. Here is a real-time video walkthrough of how to properly inject Zepbound from a vial:

Valentine’s Day is a time dedicated to love, but this year, why not focus on the most important love of all—self-love? We all have our own unique stories, and sometimes we forget to take a moment to reflect on and appreciate ourselves. With the busyness of daily life, it’s essential to slow down, rest, and recharge. This February, let’s make time for ourselves and celebrate the things that bring us joy. Start by reflecting on your favorite self-care habits. Here are some questions to inspire your journey toward self-love this FebYOUary:

• Music that calms me down and or makes me happy: ____________________________

• Nutritious meals I love/make your body feel good: ______________________________

• Exercise that I love doing: _________________________________________________

• Movie that makes me laugh or cry (in a good way) every time: ____________________

• Presents/products I get that you love/can’t get enough of? _______________________

• Things/topics I love learning about: _________________________________________

• Other fun activities I love: _________________________________________________

Taking the time to answer these questions is the first step in showing yourself the love you deserve. Whether it’s indulging in your favorite comfort food, enjoying a favorite hobby, or simply finding time to relax, self-care is an act of self-respect and compassion.

Lovely Recipes for the Heart (and Taste Buds)

To celebrate the love you have for yourself, why not treat yourself to a few healthy and delicious recipes? Here are two simple ideas to nourish your body and satisfy your cravings.

Berries and Chocolate

Chocolate-covered strawberries are a classic, but why not switch it up with other berries like blueberries or raspberries? Berries are packed with vitamins, antioxidants, and fiber, while dark chocolate adds a heart-healthy boost. Here’s how to make them: Melt chocolate chips in a double boiler until smooth.

• While the chocolate melts, rinse your berries under cool water and let them dry.

• Once the chocolate is ready, dip the berries into the chocolate and set them on a plate to let the chocolate set.

• For an extra decorative touch, drizzle with white chocolate and add Valentine’s sprinkles or chopped nuts.

Valentine's Day Popcorn Mix

If you're craving a snack that's both fun and nutritious, this popcorn mix is the perfect treat. Freshly popped popcorn is rich in fiber, antioxidants, and whole grains, making it a satisfying and heart-healthy choice. Try adding some fun toppings like:

• Peanuts

• White chocolate chips

• Red candy sprinkles

• Pretzels

This simple yet delicious snack is sure to bring a smile to your face while nourishing your body.

This Valentine’s Day, remember that self-love isn’t just about pampering yourself—it's about embracing who you are, celebrating your journey, and taking time to care for your mind, body, and spirit. Here's to loving yourself, today and every day!

10 Tips to a Healthier Valentine’s Day

Valentine’s Day is a wonderful occasion to celebrate love, but it’s also a perfect time to focus on your health and well-being. Whether you’re spending the day with a loved one, family, or treating yourself, here are ten tips to enjoy a healthier and more meaningful Valentine’s Day:

1. Quality Time over Quantity of Sweets:

Quality time is one of the best ways to show love. Create lasting memories that will outshine any sugary treat. Whether you're cozy at home playing board games or enjoying an adventurous outing like snowshoeing, prioritize fun and connection over calorie-heavy indulgences.

2. Healthy Snacks for Kids' Parties:

If your child is attending a Valentine’s Day party at school, send along a healthy treat. Mini bags of trail mix, pretzels, or whole-grain crackers make great alternatives to sugary snacks. Or, skip the food entirely and surprise the class with fun items like pencils, miniature notepads, or erasers.

3. Romantic Night in:

Ditch the crowded restaurants and plan a romantic candlelight dinner at home. You can prepare a healthy, delicious meal together using one of our nutritious recipes. It’s an intimate, thoughtful way to celebrate without all the added calories.

4. Gifts That Promote Health:

Gift your loved one something that supports their well-being, like a fitness tracker, a cooking class, or even a relaxing massage. These gifts show you care about their health, making it a thoughtful way to celebrate Valentine’s Day.

5. Share and Split Your Meal:

If you do decide to dine out, choose a restaurant with heart-healthy options. Sharing your meal with your loved one can help control portion sizes and keep things balanced without feeling overstuffed.

6. Get Moving Together:

Instead of indulging in a fancy dinner, why not spend your time being active together? Whether it’s playing racquetball at the local rec center, taking a walk in the fresh air, or even practicing a fun dance routine at home, physical activity can be a fun and healthy way to bond.

7. Healthier Desserts with Bean Puree:

Make your desserts healthier by substituting fat with bean puree. It’s a simple way to reduce the fat content while still enjoying delicious treats like cakes and cookies. Give it a try for a Valentine’s Day dessert that’s both sweet and nutritious.

8. Healthy, Heart-Shaped Treats:

If you’re celebrating with the whole family, make heart-shaped healthy dishes. Try a whole wheat crust for pizza, or use a cookie cutter to create heart-shaped pancakes topped with fresh berries. You can even make heart-shaped peanut butter sandwiches for a fun and nutritious meal.

9. Limit Alcohol Consumption:

If you choose to have a drink, remember that moderation is key. While a little indulgence is fine, excessive alcohol can have negative effects on your health. Be mindful of your choices, and savor your drink rather than overdoing it.

10. Enjoy Without Guilt:

Finally, don’t deprive yourself! Holidays are meant to be enjoyed, and a small slice of cake, a handful of candy, or a few chocolates won’t derail your health goals. Moderation is the key to enjoying your favorite treats without guilt. So indulge a little, enjoy the moment, and stay on track with your overall health.

As Valentine’s Day approaches, remember that it’s all about balance. Balance what you eat with how much you move. Don’t deprive yourself—enjoy the treats you love, but focus on portion control to stay mindful of your health. Celebrate the day by savoring the moments, the food, and the company. Enjoy! And Happy Valentine’s Day!

Written by: Danielle Rudder, APRN

Most Americans have made a New Year resolution at some point in their life. January 1st automatically gives us a “clean slate,” and we can “start over” in the New Year. Scroll through any social media platform and you’ll find “life hacks,” lists for having “an amazing year,” and lots of quotes to start the New Year off on the right foot. I understand it’s meant to inspire. If we don’t reach our goals this year, we can always try again next year, right? New Year, New You!

But Megan O’Neal asks, “Is that really what we want? We say ‘new you’ so casually that it’s easy to miss the deeper meaning. Oxford defines new as ‘not existing before; recently made, invented, introduced, etc.’ New Year, new you literally means beginning the year as a completely new person. I don’t know what you think, but to me, that sounds a little off. If I were to start the year completely unaffected by my past, who would I be? And what in the world would possess me to toss all of those memories into the trash?”

My kids’ school has a program called “8 Keys to Excellence.” The 2nd key is “Failure leads to success.” Huh? Doesn’t failure lead to failure? Actually, no. The school defines this as a way to “view failures as feedback that provides you with the information you need to learn, grow, and succeed.” Thomas Edison is quoted, “I have not failed. I just found 10,000 ways that won’t work.” So, why would I want to discard everything I’ve learned in the past? I know what works and what doesn’t work. I’ve grown, and I’ve learned from my mistakes and my successes.

Stop Creating a New Year’s Resolution Around Weight Loss

The root word of resolution is “resolve.” Resolving obesity/pre-obesity with weight loss is not an achievable goal (Keep reading! I promise to explain myself). The Obesity Medicine Association (OMA) defines obesity as a “Chronic, relapsing, multi-factorial, neurobehavioral disease, wherein an increase in body fat promotes adipose tissue dysfunction and abnormal fat mass physical forces, resulting in adverse metabolic, biomechanical, and psychosocial health consequences.”

Okay, let’s break that down: Obesity is a long-term, constant battle, with lots of causes, and is affected by our brain. All of these issues make our fat mass misbehave, ultimately resulting in endocrine (hormone) issues, bones/joints/muscles problems, and it affects our mental health. See those words I keep typing in bold letters? Those are important- we can manage/treat obesity with weight loss (diet, exercise, mindfulness, medications, etc.), but it won’t ever go away! It will never be “resolved.” And the second you stop doing something to treat obesity is the same second that it comes rushing back! You will have the same “resolution” year, after year, after year…..

Okay, What Do I Need To Do Instead?

1. Celebrate How Far You’ve Come!

O’Neal writes, “The desire to improve is admirable and should certainly be encouraged. But we shouldn’t be so hard on ourselves as to demand we start over if, come Jan. 1, we haven’t managed to figure out our lives… And it would be a shame to discredit how far you’ve truly come. Life is hard. Perhaps you didn’t lose those 10 pounds or find a new job. Regardless, the year was not a wash because of a couple failed resolutions. You tried, and that counts for a lot more than you’d think. Gaining character and resilience is something to celebrate, not bury, at the start of a new year. I, for one, am not willing to hide my battle wounds for the sake of newness and perfection.”

She’s right! I hear each and every one of you be hard on yourselves when you’ve gained weight or hit a plateau, and so many of you dismiss the amazing accomplishments you have achieved (improved blood pressure/cholesterol/diabetes, decreased pain, improved mobility, given up sugary drinks, eating more veggies, making better food choices, etc.). I know you don’t want to disappoint Dr. G or me. And yeah, it’s a lot more fun to come into the office when you have lost weight and/or inches than when you are gaining weight. But please, DO NOT DISCOUNT the changes you have made to improve your health!

2. Do NOT Feel Guilty About Needing Help With Weight Loss!!

Go back and reread the definition of obesity. Obesity is a disease process, just like diabetes and high blood pressure. Has your primary care provider ever asked you to manage your blood pressure by yourself (without at least talking about medication options)? Or has your doctor ever given you a bottle of insulin and said, “Here, figure out how much you need and fix your diabetes by yourself”? Nope- you would think they are a quack and walk out of the office to never come back. But I’m pretty sure you’ve had a provider tell you, “calories in/calories out,” “eat less/move more,” and my all-time favorite, “just push yourself away from the table!” (If you see me, you know I have some choice words for those providers).

I want you to understand that OBESITY IS A DISEASE PROCESS, NOT A CHARACTER FLAW!!! Treating/managing obesity is different for each individual. Like other disease processes, we may have to change/modify your treatment plan to get the results we are trying to accomplish.

3. Never Give Up on Yourself

O’Neal writes:

Life is like a canvas and every day is a new brush stroke. It would be nearly impossible to make a masterpiece if you were continually starting over. The “new year, new you” philosophy discredits the beauty of your journey, of taking failure and running with it…

So as the New Year begins, be bold. Be brave. Don’t ditch what might look like a mess of a canvas for the ideal of perfection in a blank slate. Because we make real and lasting progress slowly and with grit, not simply when the date on the calendar says so. “New year, new you” sounds appealing, but there is something to be said for refusing to give up on yourself. For looking in the mirror and being determined to make something beautiful out of what you see, no matter the state at which you stand.

The important thing is to have patience and treat yourself with compassion. And remember that you, as you are now, are more than deserving of another year, a new year, to build and grow upon. You don’t need to start anew; you simply need the courage to start as you.

We are humans- we screw up all the time! We encourage you to get back on track ASAP- whether that’s the next snack, the next meal, or (at the latest) the next day. Keep working on it! As long as you are trying, Dr. G and I will keep trying to find what works best for you!

Excerpts from Megan Nicole O’Neal’s “The Problem With the ‘New Year, New You’ Mindset” first published in Jan 2017

Whether you’re dealing with a tough day at work or a significant life change, learning to manage stress effectively can benefit both your physical and mental health. Below is a practical guide to healthy coping strategies, including how to choose the right one for your situation.

Types of Coping Strategies

Coping strategies generally fall into two categories: problem-focused coping and emotion-focused coping. Understanding these approaches can help you decide which method is best for your specific circumstances.

Problem-Focused Coping

This approach is useful when you need to address the root cause of your stress. It involves taking direct action to resolve the issue. For example:

• If you’re in an unhealthy relationship, ending it may be the best way to alleviate anxiety and sadness.

• If you receive a poor performance review, creating a plan with your boss to improve can help you feel more confident.

Emotion-Focused Coping

This strategy is helpful when the situation cannot be changed or when you need to manage your emotional response. It focuses on reducing emotional distress through self-care and mood regulation. For instance:

• If you’re grieving a loss, engaging in activities that soothe your emotions (like journaling or meditating) can help.

• If you feel anxious about public speaking, practicing relaxation techniques and positive self-talk can ease your nerves.

Examples of Coping in Everyday Scenarios

Here’s how problem-focused and emotion-focused strategies can be applied in common situations:

1. Performance Review Feedback

o Problem-Focused: Discuss improvement steps with your manager and create a clear action plan.

o Emotion-Focused: Distract yourself with a calming activity like reading or exercising before addressing the feedback.

2. Teenager’s Messy Room

o Problem-Focused: Set clear consequences, such as grounding, until the room is cleaned.

o Emotion-Focused: Take a relaxing bath to calm down before addressing the issue.

3. Public Speaking Anxiety

o Problem-Focused: Work with a coach to improve your speech-writing and presentation skills.

o Emotion-Focused: Practice deep breathing and remind yourself that nervousness often goes unnoticed by others.

Healthy Emotion-Focused Coping Skills

When emotions feel overwhelming, these strategies can help soothe or distract you in healthy ways:

• Self-Care: Take a bath, apply lotion with a pleasant scent, spend time in nature, or drink herbal tea.

• Hobbies: Engage in activities like drawing, listening to music, or gardening.

• Exercise: Try yoga, hiking, or recreational sports.

• Mindfulness: Practice gratitude, meditate, or visualize a calming "happy place."

• Relaxation Techniques: Use breathing exercises, aromatherapy, or progressive muscle relaxation.

Healthy Problem-Focused Coping Skills

Addressing stressors directly can often provide relief. Consider these approaches:

• Seek support from friends or professionals.

• Create a to-do list to organize tasks.

• Set boundaries in relationships or situations causing stress.

• Walk away from toxic environments when necessary.

• Improve time management skills.

Unhealthy Coping Strategies to Avoid

While some behaviors may provide temporary relief, they can lead to long-term problems:

• Substance Use: Alcohol or drugs may numb pain but often worsen issues like depression or addiction.

• Overeating/Undereating: Emotional eating can harm physical health, while restrictive eating may create control issues.

• Excessive Sleep: Using sleep as an escape doesn’t resolve underlying problems.

• Venting Too Much: Constantly complaining without seeking solutions can keep you stuck in negativity.

• Overspending: Retail therapy might feel good momentarily but can lead to financial stress.

• Avoidance: Ignoring problems (e.g., avoiding financial planning) only delays resolution.

Proactive Coping Strategies

Proactive coping involves preparing for future challenges before they arise. For example:

• If you’ve lost weight, plan ahead for situations like holiday meals that might tempt overeating.

• Anticipate emotional triggers (e.g., boredom) and have strategies ready, such as engaging in hobbies instead of snacking.

Research shows proactive coping improves resilience during major life changes like health issues or retirement. Planning ahead equips you with tools to handle stress effectively.

Finding What Works for You

Coping is personal—what works for one person may not work for another. Experiment with various strategies to discover what helps you most:

• A walk might calm one person but intensify another’s anger. In such cases, watching a funny video might be more effective.

• Different emotions may require different approaches—mindfulness might ease sadness while hobbies help after a stressful day.

Final Thoughts

Healthy coping skills empower you to face challenges without resorting to harmful behaviors. By understanding the differences between problem-focused and emotion-focused strategies, you can choose methods tailored to your needs. If you struggle with unhealthy habits or need additional support, consider consulting a mental health professional who can guide you toward better coping mechanisms for long-term well-being.

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