Navigating Nutrition and Adjusting Your Eating Habits on GLP-1 Medication

In this episode of the Stronger U Radio, Orangetheory Coach Jess, and Stronger U RD, Gianna dive into the dynamic partnership between Stronger U and Orangetheory, focusing on how personalized nutrition coaching and structured fitness programs combine to drive lasting health transformations. With a spotlight on the Orangetheory Transformation Challenge, Coach Jess explains how time-boxed goals, flexible nutrition strategies, and accountability can help participants maximize their results both during and beyond the challenge. She shares her experiences as an Orangetheory coach, emphasizing the critical role nutrition plays in enhancing fitness outcomes and offering tips for staying motivated when balancing a fitness routine with a nutrition plan.Listeners will also learn how Stronger U’s evidence-based, sustainable approach complements Orangetheory’s results-driven workouts, helping participants shift from quick fixes to lifelong health habits. Jess and Gianna address common misconceptions, like the fear of tracking forever, and provide actionable advice for anyone looking to integrate fitness and nutrition into their daily lives. Whether you’re just getting started or striving to reach the next level your Transformation Challenge, this episode is packed with inspiration and practical strategies to take your nutrition and performance journey to new heights.Please visit otf.strongeru.com for more information on how Orangetheory and Stronger U are working together with special offers for the Transformation Challenge!

How does nutrition play a role in living a long, happy, and healthy life? In short, what and how you eat can contribute to the length and quality of your years. In this episode, Stronger U Registered Dietitian, Gianna Masi sits down with Dr. Emily Werner, a Registered Dietitian, Certified Specialist in Sport Dietetics, and Integrative and Functional Nutrition Certified Practitioner, for a conversation about nutrition for longevity. Dr. Emily emphasizes the importance of various nutritional aspects that support a long, healthy life including:  How a balanced whole foods’ diet with fruits and vegetables can serve as a natural multivitamin. Why certain micronutrients, such as Omega-3 fatty acids and Vitamin D, can support brain health. Which nutrients can prevent chronic diseases by supporting mitochondrial health. The benefits of certain supplements, particularly creatine, for improving muscle strength, endurance and reducing inflammation.  Why personalized nutrition can be so beneficial in finding the right approach for you. Throughout the discussion, Dr. Emily shares practical tips you can implement to help maintain optimal health as you age. Tune in and then head to the Stronger U Community to share your thoughts.     More about Dr. Emily Werner: Dr. Emily Werner, PhD, RD, CSSD, IFNCP holds a PhD in Kinesiology and has near a decade of experience working with athletes in different capacities including individual consultation, research, academia, and the team sport setting. She is in her fifth season as Team Dietitian for the Philadelphia 76ers, her second year as Nutrition Affairs, Sport Lead for Timeline Longevity Inc., and owns a private practice called Eat Elite Performance Nutrition LLC. Her expertise is in the assessment of sport nutrition knowledge and behavior, as well as the blend and application of sport with functional nutrition for health and performance.  Subscribe to Stronger U Radio        Follow us on Instagram         

We are weeks away from some of our busiest holidays of the year. You might be wondering how you're going to balance the yuletide with the decadence of the season. In this episode, the Stronger U Nutrition Education Team shares their best tips for managing your goals with a full social calendar. Join Community Manager, Kenzie Faris as she chats with our experienced Registered Dietitians, Dr. Jessica Bachman, Gianna Masi, and Sinan Ozyemisci, dialing into their knowledge about enjoying the season and seeing success with a Stronger U Coach!Tune in here for the full episode and then head to the Stronger U Community to share your takeaways. ​Subscribe to Stronger U Radio       ​Follow us on Instagram       ​

Curious about GLP-1s, the effects, and how your approach to eating may need to change on the medication? This episode is for you! Stronger U Registered Dietitians Katie Leahy and Gianna Masi dive deep into how GLP-1 medications work and their impact on nutrition habits. Coach Katie, a Certified Diabetes Care and Education Specialist, shares her insights on:  Adjusting and tracking your calorie intake and portion sizes Prioritizing protein and balanced meals Managing side effects like nausea and GI issues Together, she and Gianna explore the importance of lifestyle changes, like exercise and meal planning, to maximize the effectiveness of taking a GLP-1. They also discuss how to transition off these medications for sustainable long-term health.  Tune in here for the full episode and then head to the Stronger U Community to share your takeaways.  Subscribe to Stronger U Radio        Follow us on Instagram        

In this Stronger U Radio episode, Stronger U Registered Dietitians Dr. Jessica Bachman and Gianna Masi dive into the popular and thoroughly researched supplement creatine. During their discussion, they answer your burning questions and cover:  The who, what, when, and why of supplementing with creatine Recommended dosage Special populations that benefit from creatine supplementation Menopause, fitness, and creatine Creatine’s impact on brain and bone health Effects on endurance and performance And, finally, how to choose a safe supplement Tune in here for the full episode and then head to the Stronger U Community to share your takeaways.  Subscribe to Stronger U Radio        Follow us on Instagram         

Stronger U Coach, Dr. Julie Beegle is back on the podcast to chat about the post-summer reset as it applies to nutrition and fitness. With the close of summer, back to school, and fall right around the corner, many people want to shift their diets, goals, and their approaches to eating (us included!). But what happens to our bodies when we decide to make these changes following a period of relaxed behavior? And why is it so hard initially? During this episode of Stronger U Radio, Coach Julie brings her wisdom and expertise to an honest conversation with Stronger U RD and Manager of Nutrition Education, Gianna Masi about the challenges of transitioning to a healthier lifestyle and the strategies to help overcome them. This lighthearted and non-judgmental discussion covers: Biological changes that occur when you transition to a healthier diet Hyper-palatable (high fat, sugar and/or sodium) foods’ effect on the brain's perception of hunger and fullness The underlying physiological and psychological mechanisms of cravings and hunger Suggestions for managing cravings throughout the day The psychological reset of the Fresh Start Effect and the research behind why you’re more likely to feel more motivated during certain times of the year.  The importance of building habits and structure to lean on when motivation wanes And more! A must-listen to help you get into the right mindset and prepare for a lifestyle and nutrition transition this fall (or any time!) Tune in here for the full episode and then head to the Stronger U Community to share your takeaways.   Subscribe to Stronger U Radio        Follow us on Instagram        

Gianna is back with a special guest for National Fitness Month. In this episode, we welcome trainer, strength coach, and owner of Compound Performance, Kyle Dobbs, to Stronger U Radio. Kyle found his passion for training while rehabbing sports injuries in college. After graduating with a biology/chemistry double major, he moved from the Midwest to New York City and quickly became a high-producing personal trainer at a big commercial gym. Kyle worked up the corporate ladder in education and management as his career advanced before eventually leaving for the private sector. After gaining experience overseeing thousands of employees over several domestic markets, he and his wife relocated back to the Midwest, where he would start his entrepreneurial career. He founded Compound Performance a little over six years ago and has since founded a second company, the Compound Training app, where they have worked with several thousand clients and trainers. Kyle and Gianna sat down for an inclusive conversation about fitness from his perspective as a trainer and strength coach. During this episode, they dive into: Kyle’s approach to his fitness routine as a busy business owner and dad Tips for getting started with exercise as a beginner The importance of customization and choosing the right exercises to meet specific fitness objectives, emphasizing strategic use of exercise variations Adjusting frequency and volume to optimize results How nutrition and other lifestyle components factor into performance, recovery, and results Training approaches suitable for the general population versus those designed for high-performance athletes You’ll walk away with relevant insights and strategies whether you’re a new exerciser, fitness enthusiast, or a coach. Tune in and then head to the Stronger U Community to share your thoughts.  

In this episode, Stronger U Dietitians are spilling the (science-backed) beans on caffeine! Stronger U Radio host and RD Gianna Masi welcomes back Dr. Jessica Bachman,  Stronger U's Director of Operations, and trusted nutrition expert. Dr. Jess, with a PhD in Nutrition and extensive experience in academia, shares insights into caffeine consumption dispelling common misconceptions while shedding light on its effects on body composition and performance. They delve into key highlights from a recent journal article on caffeine, covering recommended daily limits, sources of caffeine, its impact on hydration, and its role in weight loss. Gianna and Dr. Jess explore caffeine's ergogenic effects, performance benefits, and potential risks. Grab your favorite latte and tune in for practical advice on balancing caffeine consumption with fitness and wellness goals, empowering you to make informed choices. Don't forget to subscribe to Stronger U Radio for more episodes like this and join the conversation in the Stronger U Community. 

Our next Stronger U Radio guest has a large fan base within the Stronger U Coach community. Karin Nordin, PhD is an expert in mindset and behavior change and a published researcher of mindset theory. After graduating with her doctorate, Karin had a striking realization: The typical self-help and productivity approaches of the personal development industry were shockingly inconsistent with the actual research on change. That inconsistency fueled her business, Body Brain Alliance, where she’s on a mission to teach people to change and teach coaches how to teach people to change. Fun fact: Even as a behavior change expert, Karin has gone through nutrition coaching and credited it to changing her life. She says, “There is a difference between knowing something and actually doing it, and when we encounter changes in our lives, we need a heightened level of support.” She joined us on the podcast for a science-backed discussion of the many facets related to behavior change, including The importance of having a coach during times of high demand.Why she’ll always have a coach herself.What self-compassion is and isn’t, plus the three skills to develop it.What you should do to achieve the consistency you’re looking for to achieve your goals.Going from all-or-nothing thinking to cognitive flexibility.Her thoughts on resolutions and tips on setting goals.Her one life-changing recommendation.And so much more...Whether you consider yourself a self-help junkie or are new to the topic, there is something in this episode for you. Tune in and then head to the Stronger U Community to share your thoughts.     Subscribe to Stronger U Radio        Follow us on Instagram       

This episode of Stronger U Radio brings you a special guest interview with Dr. Julie Beegle, a Stronger U Coach who has a formal education in stem cell biology and clinical research. Like many of our coaches, she’s been coached and has gone through the process of change herself. During her conversation with our Manager of Nutrition Education and Innovation Gianna Masi RDN, CISSN, Dr. Beegle shares her personal story of transformation and path to nutrition coaching. She candidly reflects on her relationship with food growing up, her experience of using food as a coping mechanism, and how her approach to nutrition was a symptom revealing deeper issues in her life. Her inspiring journey transitions from a period of struggle with personal nutrition to dedicating decades to education, making her a nutrition coaching leader. Dr. Beegle has fostered a genuine connection with members, evident through their testimonials. In this episode, she offers a glimpse into why her approach resonates so strongly with those she guides. Tune in to learn about how she transformed her mindset and set herself on a path to growth. Head to the Stronger U Community to share your thoughts.     Subscribe to Stronger U Radio        Follow us on Instagram