Peanuts In My Pocket

I lost over 100 pounds on Ozempic, then had to take a break because of terrible stomach issues. After a long talk with my doctor, I’ve switched to a low dose of Wegovy. The long-term benefits of semaglutide for managing diabetes were just too compelling. For the first time in 20 years, I’m in control, off insulin, and feeling pretty good.

One problem: I still need to lose another 50 pounds. Wegovy should help.

Another issue I hadn’t anticipated; Ozempic didn’t just burn fat, it burned muscle too. I lost significant muscle mass, especially in my legs, and I’ve spent the past three months trying to build it back. While on Ozempic, I barely ate. Most days, I survived on soup. No breakfast, soup for lunch, soup for dinner. If I did eat something else, it was half a portion, often lacking in protein. Carbs like crackers or bread were all I could keep down. I jokingly referred to it as the “Soup Diet.”

As I began to recover, I started eating Greek yogurt in the morning because it was gentle on my stomach. Over time, I modified the recipe to include protein powder, chia seeds, and other good stuff. I also started exploring more protein-dense options, my favorite being sardines in olive oil. Slowly, I’ve put on 5.5 pounds of muscle. My legs are the focus, but I’m starting to see progress in my back, shoulders, and arms too.

Since starting Wegovy a week ago, my appetite has all but vanished. I don’t really think about food unless I’ve gone 24 hours without eating. At first, my mind returned to soup, but I’ve been working hard to prioritize easy, high-protein meals instead. So far, I’ve mostly succeeded, aside from a bowl of ramen last night… and pho the other day. I may need to revisit my soup habits.

Quick & Easy Protein Meals (So Far)

1. Sardines on Sourdough

• One can of sardines + one slice sourdough toast
• Calories: ~320–350
• Protein: ~26–30 g
• Carbs: ~20–28 g
• Fat: ~13 g
• Fiber: ~2 g

2. Microwave Egg in a Cup
Cook in a microwave-safe cup for 1 minute.

• 1 large egg
• 1 tsp mayonnaise
• 5 drops EVOO
• Salt & pepper to taste
• Calories: ~115
• Protein: ~6 g
• Fat: ~10 g
• Carbs: <1 g

3. High-Protein Greek Yogurt Bowl

• 8 oz full-fat Greek yogurt
• 1 tbsp sprouted chia seeds
• 1 tbsp whey protein
• 2 oz mixed nuts
• 1 oz pumpkin seeds
• Calories: ~815–850
• Protein: ~48–50 g
• Fat: ~60 g
• Carbs: ~20–33 g (with ~10 g fiber)

Advice from experience: that yogurt bowl delivers a life-changing amount of fiber. Nature’s broom, indeed. It also provides enough protein to kill my appetite for the rest of the day.

On Wegovy, food sometimes feels like the enemy. I often have to force myself to eat, and when I do, my priorities are protein and nutrients.

A Word About Exercise

Muscle doesn’t rebuild itself. I walk daily to help my legs, but I also do basic strength training every day. It’s slow going, but I’m seeing results. My next goal is to rebuild my “junk in the trunk”; right now, sitting on a hard chair still hurts. That means more squats… many more squats.