In this episode, Kayla Girgen, RD, CPT, offers a balanced, honest breakdown of the nutritional risks, metabolic trade-offs, and real-world benefits of GLP-1 receptor agonist medications.

These drugs are powerful tools, but they also come with side effects, financial commitment, and lesser-discussed concerns—like changes in motivation, mood, and enjoyment of food. You’ll learn:

• How GLP-1 receptor agonists work
• The difference between semaglutide and tirzepatide
• The most common and overlooked side effects
• Why muscle loss is one of the biggest risks—and how to prevent it
• What “anhedonia” is and why it matters
• What happens when you stop taking a GLP-1 medication
• The financial and physiological realities of long-term use
• The critical role of strength training and nutrition while on these drugs

If you’re currently taking a GLP-1 medication, considering one, or simply curious about the hype, this episode will help you think critically and protect your future health.

Chapters:

00:00 Introduction to the Complexities and Considerations of GLP-1 Medications
09:33 Active Ingredients, Brand Names & Terminology for GLP-1 Medications
13:52 Incretin Effect of GLP-1 and GIP
18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies
20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications
24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures
29:09 Benefits of GLP-1 Agonist Medications
32:23 Side Effects of Semaglutide and Tirzepatide
38:08 Muscle Loss and How To Minimize It
46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs
51:46 Sustainability, Cost, and Weight Regain
55:49 Closing Thoughts and Considerations

Keywords:
Side effects of GLP-1 weight loss medications, Mounjaro vs Ozempic, GLP-1 receptor agonists explained, semaglutide vs tirzipatide, muscle loss on GLP-1 medications, long-term effects of GLP-1 meds, how to prevent weight regain after Ozempic

🔗Links Mentioned In This Episode:

Blog Post: GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle

Shop Cure Electrolytes
*Use KAYLA for 20% off

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Free Dietitian-Approved Food List

Download Kayla’s Free CGM Guide

Follow on Instagram

Subscribe on YouTube

Kayla's Website

In this first AMA (Ask Me Anything) episode of the Sugar & Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values.

From there, she dives into Sugar & Strength Academy members’ questions. In this episode, you’ll discover:
- How recognizing obesity as a metabolic disease is changing the field of dietetics
- Which blood tests are most helpful beyond a standard annual panel
- Why “normal” doesn’t always mean “optimal” when it comes to bloodwork
- How to decide which supplements are worth it—or not
- What supplements may be helpful when taking a GLP-1 medication

Throughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening!

Chapters:

00:00 Introduction
02:44 Kayla, According to ChatGPT
10:09 Understanding Obesity as a Disease
12:39 Education and Testing Criteria for Registered Dietitians
17:13 Obesity-Specific Training Available for Dietitians
21:46 Recommended Blood Tests Beyond Routine Panels
27:31 Understanding Supplements: What's Worth It and What's Not?
38:35 Supplement Recommendations for GLP-1 Users

Keywords:
metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian


🔗Links Mentioned In This Episode:

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Shop ProCare Health Bariatric Supplements
*use ‘KAYLA’ for 10% off

Apply to Work with Kayla

Cure Electrolytes*
*use ‘KAYLA’ for 20% off
**Strawberry Kiwi and Lemonade are my faves!

RD/N Board Certification Test Specifications

Criteria for Obesity Certificate Course from CDR

Submit Your AMA Question(s)

More from Kayla:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program

Free Dietitian-Approved Food List

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health.

In this episode, you’ll learn:
- What makes muscle the most “metabolically active” tissue in the body
- Fat loss vs. weight loss—and why the scale can be misleading
- Why being a “slow loser” can actually be a good thing
- What to know about muscle loss with GLP-1 medications
- The three non-negotiables for preserving muscle
- Strength training vs. cardio & the unique benefits of each
- Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gains

Building muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection.

Chapters:
00:00 Introduction
02:31 Why Muscle Matters: Muscle Quality
03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity
07:18 More Benefits of Muscle on Longevity
10:45 Mindset Shift: Fat Loss vs. Weight Loss
14:23 How Weight Loss Impacts Body Composition
18:53 Strength Training vs Cardio: What's Better?
25:06 Rucking: The Ultimate Hybrid Exercise
28:13 Final Thoughts

Keywords:
blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition

🔗Links Mentioned In This Episode:
Ruck Fit: Build Strength and Endurance by Walking with Weight

Blog posts:
- Strength vs. Cardio: What’s Better?
- Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
- Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence

BMR/REE Calculator
- Estimate how many calories you burn at rest

Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program

Rucking 101 PDF

Join the Sugar & Strength Academy

Apply to Work with Kayla*
*Private coaching with CGM includes glu

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

In this foundational episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention.

Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness tool

In this episode, you’ll learn:

- What blood sugar balance really means
- How blood sugar spikes and crashes drive cravings, fatigue, and food noise
- Short-term benefits of balancing blood sugar
- Long-term benefits for metabolic health
- What Continuous Glucose Monitoring (CGM) is
- How CGM works and how to get one for yourself
- Pros and cons of CGM

Kayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application.

Chapters:

0:03 Introduction to Blood Sugar Balance and CGM

3:14 Short-Term Benefits of Blood Sugar Management

9:22 Long-Term Benefits of Blood Sugar Management

18:31 Continuous Glucose Monitoring (CGM) Overview

32:57 Conclusion and Next Steps

Keywords:
blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss

🔗 Links Mentioned In This Episode:
Download Kayla’s Free CGM Guide

Purchase Dexcom Stelo on Amazon*
*Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in!

Watch Kayla’s Dexcom Stelo Application on YouTube

Apply to Work with Kayla

Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

In this first episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect.

From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations.

Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach.

Chapters

00:00 Introduction to Sugar and Strength Podcast

03:25 The Shift from Influencer Culture to Long-Form Content

05:51 Building a Foundation for Blood Sugar and Strength

07:16 Kayla's Personal Journey and Professional Background

11:11 The Role of Continuous Glucose Monitoring in Nutrition

14:16 Personal Interests and Closing Thoughts

Keywords:

blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyle

Follow on Instagram

Subscribe on YouTube

Work with Kayla

Kayla's Website

Buy RUCK FIT: Build Strength and Endurance by Walking with Weight

Ask Me Anything: Submit Your Question

Death of Influencer Culture by Alex Manderstam