Thrive

  • Why You’re Eating Your Feelings (and How to Finally Stop)





      Why You’re Eating Your Feelings (and How to Finally Stop)



      Why You’re Eating Your Feelings (and How to Finally Stop)

      Ever been elbow-deep in a bag of chips after a long day, wondering how you even got there?

      Same. Actually, I just pulled my hands out to type this post. Sigh.

      Emotional eating—the act of reaching for food when your heart’s heavy, not your stomach—is something so many of us grapple with. And while it might feel like a temporary fix for stress, boredom, or sadness, it often leaves us feeling worse. But here’s the good news: understanding why it happens and making a few shifts can help you take back control. Let’s dig in (pun intended).

      So, What Is Emotional Eating?

      Let me set the scene: You’re full from dinner, but that leftover cake in the fridge is calling your name like a siren song. You know you’re not hungry, but there you are, fork in hand. That’s emotional eating in action. Unlike physical hunger—which builds gradually and signals your body’s actual need for fuel—emotional hunger comes on fast and feels urgent. It’s tied to feelings, not an empty stomach.

      What causes it? Oh, the usual suspects: stress, sadness, boredom, and anxiety. Stress has you reaching for the chips because crunching feels like punching something (but socially acceptable). Sadness whispers that chocolate will make it all better. And boredom? That’s the sneaky one. It convinces you that eating is more exciting than anything else you could be doing.

      Emotional eating shows up in all kinds of ways. It’s not just those obvious midnight fridge raids. It’s the extra serving at dinner “because it’s been a tough day,” or the endless snacking during work because emails are stressing you out. Food becomes comfort, reward, and distraction all rolled into one.

      Why Stress Leads to Emotional Eating

      Stress eating isn’t just about willpower—it’s science. When life gets hectic, your body floods with cortisol, the hormone that keeps you alive in emergencies. When life hits the fan, your body dials up cortisol—the OG survival hormone. Back in caveman times, it was the MVP for outrunning saber-toothed tigers. These days? It’s just overreacting to your inbox.

      Cortisol loves high-calorie, feel-good foods: salty fries, sugary pastries, buttery popcorn. These foods trigger your brain’s reward system, lighting it up with dopamine—the same chemical that makes you feel amazing after a good laugh. It’s like your brain says, “Forget the stress! This cookie is happiness in a bite!” But here’s the catch: the relief is temporary, and the crash comes fast.

      Modern life doesn’t help, either. Constant notifications, deadlines, and a never-ending to-do list keep stress levels high. Your brain’s stuck in survival mode, thinking, “We need energy for all this chaos!” That’s how stress eating sneaks into your daily routine.

      Signs You’re an Emotional Eater

      Here’s a truth bomb: we’ve all been emotional eaters at some point. But how do you know when it’s a problem? Start by asking yourself if you eat when you’re not hungry. Like, you just had lunch, but now you’re munching on chips because your inbox exploded. Sound familiar?

      Another sign? Specific cravings tied to feelings. If ice cream is your breakup buddy or pizza is your go-to stress relief, that’s emotional eating. It’s also about patterns. The occasional indulgence isn’t the issue—it’s when eating becomes your default response to emotions.

      The impacts go beyond the kitchen. Emotional eating can mess with your mental and physical health, leaving you feeling sluggish, guilty, or even more stressed than when you started. It’s a vicious cycle: stress leads to eating, eating leads to guilt, and guilt brings you right back to stress.

      The Science Behind Emotional Eating

      Here’s why those cookies and chips seem so irresistible when emotions run high: your brain is wired to love them. Comfort foods—sugar, fat, salt—trigger a dopamine release, making you feel temporarily amazing. It’s like a quick hit of happiness, but it doesn’t last long.

      A lot of this ties back to childhood. Were you rewarded with treats for doing well in school or cheered up with ice cream after a bad day? Your brain learned early on that food = comfort. And those habits? They stick around.

      The tricky part is, the foods that make us feel good in the moment often make us feel worse later. Sugar crashes and bloating don’t exactly scream “stress relief.”

      How to Break the Cycle of Emotional Eating

      The first step? Get curious. Before diving into that bag of chips, pause and ask yourself: “Am I actually hungry, or is something else going on?” That moment of mindfulness can make a world of difference.

      If the urge is emotional, try redirecting. Stressful day? Take a walk or call a friend instead of raiding the pantry. Feeling anxious? Journaling or deep breathing can help you process those feelings without food. And hey, if you do need a snack, choose something small and satisfying. A piece of dark chocolate savored mindfully beats a binge every time.

      Also, don’t forget to be kind to yourself. Breaking habits takes time, and progress isn’t linear. Celebrate the small wins—because they add up.

      Healthy Habits to Prevent Emotional Eating

      Let’s talk prevention. Balanced meals and snacks can help keep cravings at bay. When your body’s properly fueled with protein, healthy fats, and complex carbs, you’re less likely to grab that candy bar at 3 PM.

      Building a routine is another game-changer. Regular exercise, staying hydrated, and getting enough sleep all help manage stress. And don’t shy away from your emotions. Processing them—whether through journaling, talking to a friend, or just sitting with them—prevents them from building up into something a pint of ice cream can’t fix.

      When to Seek Professional Help

      Sometimes emotional eating feels too big to tackle alone, and that’s okay. Therapists can help you unpack the “why” behind your habits and give you tools to manage them. Cognitive Behavioral Therapy (CBT) is especially helpful for breaking the stress-eat-repeat cycle.

      Support groups like Overeaters Anonymous are another great option. And if you’re looking for tailored advice, a dietitian can help you create a plan that works for your body and your mind. Asking for help isn’t weakness—it’s strength.

      Emotional Eating Doesn’t Have to Rule Your Life

      Emotional eating doesn’t have to rule your life. By understanding its triggers and building healthier habits, you can regain control and improve your relationship with food. Remember, it’s a journey, not a sprint. Start small—maybe try one mindful practice today—and see how it feels. And if you need support? Don’t hesitate to reach out. You’ve got this.

    • Loving Yourself Deeply: Why It’s the Foundation for Everything Else




        Loving Yourself Deeply: Why It’s the Foundation for Everything Else



        Loving Yourself Deeply: Why It’s the Foundation for Everything Else

        We hear about self-love all the time, and it’s usually accompanied by images of bubble baths, cozy blankets, or even those elaborate spa days that look like they belong in a magazine. But learning how to practice self-love deeply goes way beyond a single afternoon of pampering. It’s the foundation on which we build everything else—our health, our work, our relationships, even our dreams. And as someone who learned this the hard way, I can tell you that if this foundation isn’t strong, all those big plans and shiny goals are on shaky ground. So, let’s talk about what it actually means to love yourself deeply and why it’s more than just a feel-good slogan.

        Step 1: Accept Yourself—Yes, Even Now

        One of the most powerful lessons in self-love is accepting yourself right now, not when you reach some future version you imagine. For years, I’d think, “I’ll be kinder to myself when I finally (fill in the blank with a distant goal).” To be totally honest, ,mostly, it revolved around fitting into a smaller size of jeans. I was waiting to love the person I’d be someday—not the one I was right then. So, how did I break this habit? I started small. For instance, and yes I know it sounds crazy, every morning, I’d stand in front of the mirror and say one kind thing to myself. It felt weird (and honestly forced) at first, but over time it became natural. Eventually, my reflection reminded me that I’m worthy of love today—not in some hypothetical, “perfect” future. And when you stop waiting, you start seeing all the good in who you are right now.

        Step 2: Boundaries Are Self-Love, Too

        For years, I was a total “yes” person. I thought that saying “yes” to everyone made me a great friend, family member, or team player. But what it really did was exhaust me. The more I gave, the more drained I felt, and I realized that loving myself deeply had to include protecting my energy. A good friend’s older sister was the one who taught me the power of saying “no.” I remember we’d been invited somewhere, and Ali just said, “No.” and continued on with what she was doing.  No excuse, no explanation—just a simple, definitive no. I was stunned! I hadn’t realized you could actually just… say no. I’m grateful I learned this lesson fairly young—thank you so much Ali!—I was probably 19 or 20 at the time. Many people wrestle with embracing the power of “no” for much, much longer. I saw this firsthand in one of my early jobs, working with a corporate trainer. I remember going with her to a session that covered the importance of saying “no” to achieve better work-life balance. She asked the room, filled with professionals in their 30s to 50s, how many people struggled with saying no. Almost every hand went up. So, if you struggle with “no”, you are definitely not alone. But the key is to understand that setting boundaries doesn’t make you a bad person—it makes you a stronger one. Start small here too. If a strong “no” feels foreign, try the “gentle no.” The next time someone asks for something you can’t (or don’t want to) give, start with a kind but firm response. Say a friend asks for help with a weekend project when your own to-do list is miles long. Take a deep breath and said, “I’d love to help, but I really need some downtime this weekend.” And you know what? They will understood! Setting boundaries is one of the strongest forms of self-love—it shows that you respect yourself and your needs.

        Step 3: Throw Out the Timeline

        Raise your hand if you’ve ever felt like there’s a ticking clock on your life goals. By 30, I should be doing this; by 40, I should have done that. Sound familiar? I spent way too long comparing my journey to others, feeling like I was “behind.” But here’s the thing: there’s no one-size-fits-all timeline. Taking a break from social media is a great way to reset this mindset, and it can be the most freeing things you can do. Try it, even for a weekend. It will remind you to focus on your own experiences, and that nothing is gained by measuring yourself against others’ carefully curated lives. Instead, focus on what you want to achieve, not what looks good to others. Letting go of those self-imposed deadlines will give you the freedom to enjoy where you are now, with goals that are meaningful to you, not anyone else.

        Step 4: Celebrate Small Wins, Not Just Big Ones

        If you’re like me, you probably wait until you hit a big milestone to celebrate. But real self-love is about celebrating every step, even the small ones. This was a lesson I learned from setting unrealistic goals and then feeling disappointed when I didn’t hit them. Over time, I realized that waiting for the “big wins” made me miss out on appreciating my journey. Now, every small win is a reason to pause, reflect, and feel proud. For example, if I go out of my way to treat myself with kindness on a tough day, that’s a win. If I choose rest over yet another commitment, that’s worth celebrating.  (Remember the power of “no!”) These small actions add up, creating a strong foundation of self-worth that keeps us grounded even when things get challenging.

        Why Self-Love Matters

        At the end of the day, loving yourself deeply is more than just something “nice to do.” It’s the foundation that keeps us resilient, that fuels our relationships, and that gives us the courage to go after what we want. When you start with self-love, everything else falls into place. You have more patience, more clarity, and yes, more joy in the things you do. And it isn’t a one-time event; it’s a daily practice. It’s reminding yourself, day after day, that you’re worthy of kindness, patience, and care. When you start building this foundation, the world looks a little brighter. You begin to realize that you deserve everything good in life, not in some far-off “perfect” version of yourself, but right now. So, take that first step. Stand in front of the mirror and give yourself a compliment. Say “no” to one thing that’s too much. Let go of the timelines and celebrate the little wins. Loving yourself deeply isn’t just a nice idea—it’s a game-changer. And, trust me, it’s worth every moment.

      • How to Take Back Your Day After a Bad Start: Recovering from Food Mistakes (Even If It’s 9 AM)

        How to Take Back Your Day After a Bad Start: Recovering from Food Mistakes (Even If It’s 9 AM)

        How to Take Back Your Day After a Bad Start: Recovering from Food Mistakes (Even If It’s 9 AM)




        How to Take Back Your Day After a Bad Start: Recovering from Food Mistakes (Even If It’s 9 AM)

        What You Need to Know to Recover from Food Mistakes and Reset Your Day

        • A single food mistake doesn’t define your day. One indulgent meal is just a moment in time—it doesn’t derail your progress unless you let it.
        • Hydration, movement, and mindfulness are your go-to tools. Drink water to reduce bloating, take a short walk to improve digestion and boost your mood, and try mindful breathing to reset your mind.
        • Shift your self-talk. Practice compassion and remind yourself: “I make balanced choices more often than not.” This mindset reset helps you stop food guilt spirals in their tracks.
        • Plan balanced meals moving forward. Focus on protein and fiber to stabilize blood sugar, keep hunger in check, and prevent the urge to binge later.
        • Every choice is a chance to start fresh. Your next meal isn’t a punishment—it’s an opportunity to nourish yourself and feel good again. You don’t need perfection to have a great day, just small pivots toward better choices.

        What You Need to Know to Recover from Food Mistakes and Reset Your Day

        • A single food mistake doesn’t define your day. One indulgent meal is just a moment in time—it doesn’t derail your progress unless you let it.
        • Hydration, movement, and mindfulness are your go-to tools. Drink water to reduce bloating, take a short walk to improve digestion and boost your mood, and try mindful breathing to reset your mind.
        • Shift your self-talk. Practice compassion and remind yourself: “I make balanced choices more often than not.” This mindset reset helps you stop food guilt spirals in their tracks.
        • Plan balanced meals moving forward. Focus on protein and fiber to stabilize blood sugar, keep hunger in check, and prevent the urge to binge later.
        • Every choice is a chance to start fresh. Your next meal isn’t a punishment—it’s an opportunity to nourish yourself and feel good again. You don’t need perfection to have a great day, just small pivots toward better choices.

        This morning, I had plans—big ones. Start the day off right, feel like a wellness goddess. But then I had what felt like a genius idea: hack a kimchi pancake recipe using a complete pancake mix. Spoiler: it was a genius plan… until it wasn’t. Delicious? Absolutely. But the aftermath? Let’s just say my stomach wasn’t the only part of me that wasn’t impressed.

        With gastric bypass,my stomach is egg-sized—large egg, to be exact. But after that pancake?It felt like I swallowed an ostrich egg whole. Not ideal for a fresh start to a beautiful day. And it’s not just my stomach—it’s my brain, too. Cue the mental spiral: Why did I do this? What’s wrong with me? Guess I’ll just burn the whole day to the ground. Classic.

        But here’s where I stop myself: One bad food choice doesn’t own my day unless I let it. It’s a blip, not a label. Recovering from food mistakes is about realizing that every moment is a chance to reset.

        This is where self-compassion kicks in. Instead of spiralling, I try really hard to shift my inner dialogue: What’s the next best thing I can do? Tiny pivots add up. Whether it’s drinking some water, moving my body or planning a balanced meal, these small choices make all the difference. Resetting isn’t about perfection—it’s about moving forward with kindness.

        Sure, I’m not thrilled with how I started this morning, but the day isn’t over. I still get to decide how the rest of it plays out. So, let’s dive into how I’m turning this around—no sad salads in sight.

        Step 1: Water, Please.

        So, the first thing I’m doing is filling up my favorite water bottle and hitting the aqua like a dehydrated houseplant in August. Water is like the Ctrl+Z of food choices —a glass or two gets digestion moving and helps with that too-full feeling. I like mine ice-cold, but there’s no right or wrong here. If room temp is your thing, go for it. Science says both work—what matters is just getting it in.

        The general advice? Aim forabout 2.7 liters (91 ounces) a day for women. But really, listen to your body: they do say if you’re thirsty, you are already dehydrated, so I try and sip, sip, sip all day. If your pee’s light yellow, you’re doing great. Oh, and to avoid stumbling out of bed for bathroom trips at 2 AM,cut off the water 2-3 hours before bed. A little won’t hurt, but guzzling? Not the best move for uninterrupted sleep.

        And hey, if you’re feeling fancy, throw in a slice of lemon or cucumber—it’s refreshing and helps with bloating. Hydration, but make it bougie.

        Step 2: Move, But Make It Fun

        Okay, so here’s what I did: I grabbed my Meta Oculusand fired up the Supernatural Go Far app for a 20-minute workout. If you haven’t heard me rave about it yet, you can check out more about my Oculus and Supernatural journey here. I love this thing because it totally gamifies movement. One minute I’m boxing to the beat on a cliffside in New Zealand, the next I’m flowing under a cathedral sky in Iceland. The coaching? Shout-out to Leanne Pedante—she has a way of making it feel like she’s speaking right to me with every cue. It’s a full-body reset wrapped up in fun.

        Now, if you don’t have a VR setup (mine was a COVID splurge that I definitely don’t regret), don’t sweat it. A quick 10-minute walk around the block works wonders, too. You don’t need bells and whistles to shake off that heavy feeling—just a little movement to clear your head and get the blood flowing. Bonus points if you can catch some sunshine along the way.

        Step 3: Tap It Out

        Despite moving my body, that uncomfortable, heavy feeling stuck with me—and right on cue, the negative self-talk started creeping  in. You know the kind: Why did I eat that? What’s wrong with me? I always mess up like this. Now the whole day is ruined. It’s like once the spiral starts, it picks up speed, dragging me deeper into thoughts I know aren’t helpful but somehow feel impossible to stop.

        But that’s exactly why I turn to tapping when this happens. I’ve realized that trying to “think my way out” of these thoughts only makes them louder. Tapping interrupts the loop without forcing me to argue with myself. I tap gently on points like the side of my hand, beside my eyes, under my collarbone, breathing slowly with each tap—inhale, tap, exhale, tap. I don’t think about anything else while I do it; I just let the rhythm of tapping and breathing settle my nervous system.

        When I do this, it feels like the noise in my brain finally turns down to a manageable volume. That wave of guilt and shame that used to knock me over? It passes. I can see it for what it is: just a moment, not a defining event. And suddenly, I’m no longer stuck in that all-or-nothing thinking where one bad choice ruins everything.

        After tapping, my self-talk isn’t all rainbows, but it shifts from, ‘Why the hell did I do that? Again? Guess today’s toast,’ to, ‘Wait—maybe not. I’ve handled worse than one rogue pancake. Moving on.'”

        An incredible teacher of this practice is Gene Monterastelli, who breaks down tapping so anyone can use it. I first met Gene through the charity I work for, and he led our team through several sessions, showing us how tapping could help us stay grounded. One of my favorite moments was watching Gene guide over 200 Grade 12 students in rural Kenya through a tapping session over Zoom. They projected him on a giant screen at a student conference, and within minutes, you could see the shift in their energy—they looked more calm and present. That’s the beauty of tapping: it’s simple, fast, and it works.

        If you want to try it for yourself, I highly recommend checking out Gene’s “Learn to Tap” video. It’s one of those tools that feels so easy, but once you try it, you’ll wonder how you managed without it. I’ll also be writing more about tapping in future posts, so stay tuned! Whether it’s food guilt or just a tough day, tapping helps me reset without judgment—and it might just do the same for you.

        And The Final Step…

        Here’s where I used to mess up: I’d think, Better skip the next meal to make up for it. Spoiler: that never works. It just leaves you hangry and nose-diving into a snack drawer by 4 PM.  So, resist the urge to over-restrict. Skipping meals may sound like a quick fix, but trust me—it backfires every time. You’ll end uphangry and more likely to binge by the time dinner rolls around. The goal here isbalance, not punishment. A great way to stay on track is to plan the rest of your day with snacks and meals that feel satisfying but not heavy.

        Protein and fiber?They’re the real MVPs. They keep blood sugar steady and help you avoid those snacky cravings later.Need ideas? I share a lot of great recipes on this site. 🙂 Keep it simple: agrilled chicken wrap with some hummus and veggies,Greek yogurt topped with fresh fruit, or aveggie-packed omelet that gives you protein without dragging you down. These meals strike the perfect middle ground—they fuel you without feeling restrictive. And here’s a secret: when you eat food that feels goodand tastes good, it’s way easier to keep moving in the right direction.

        What I’m Going to Do Now

        Okay… after writing this out I realize that I’ve got the right plan in place where  I can get over this pancake debacle. It’s easy to get caught up in guilt, but here’s the truth: every single moment is a chance to pivot. Hydration, movement, and self-compassion are the keys to a quick reset. And the next meal? That’s not a punishment—it’s just the next step.

        So, what I’m going to do now is simple: let go of the guilt and take back control. I’ll start with water, get moving, tap it out and plan a balanced meal, and most importantly, give myself permission to move forward. There’s no need for a do-over tomorrow—every meal is a fresh start. The best part? O know that the more I (and you) practice this reset strategy, the easier it becomes. And hey, even if I trip again later today, I know exactly what to do next.

      • How GLP-1 Drugs Can Silence Food Noise—For Good—and What It Could Mean for Me and You

        A girl blocking her ears with pillows to prevent noise





        How GLP-1 Drugs Can Silence Food Noise—For Good—and What It Could Mean for Me and You

        A girl blocking her ears with pillows to prevent noise



        How GLP-1 Drugs Can Silence Food Noise—For Good—and What It Could Mean for Me and You

        What the Heck is Food Noise, and Why Won’t It Shut Up?

        Food noise is real, and it’s annoying as hell. If you know, you know. But what if that constant mental chatter about food has been so loud for so long, you don’t even realize it’s calling the shots? That was me. For years, food ran the show in my brain—until I gave GLP-1 drugs a shot. And let me tell you, these meds aren’t just about helping me lose weight (though, yes, that’s a sweet bonus). The real win? Peace. Of. Mind. For the first time in, I don’t know, ever, I’m not obsessing over my next snack. I’m sharing this because if you’re stuck in that food-craving loop like I was, there’s hope—and trust me, it’s not just about the weight loss. It’s about finally getting mental clarity, too.

        But let’s rewind for a sec. When I say “food noise,” what am I really talking about? It’s not just craving a cupcake every now and then. It’s that constant, nagging voice in your head—whispering, yelling—about what to eat, when to eat, and why you shouldn’t, but still totally want to. And what’s wild is that I didn’t even realize how loud that voice was until I took my first dose of Saxenda (a GLP-1 drug used for weight management—we’ll unpack that later). Spoiler alert: it was deafening. Then, suddenly, the chatter stopped, and I realized this noise had been running my life, messing with my health, and making everything a whole lot harder.

        After battling the disease of obesity since my teens (that’s nearly 40 years, for those of you counting), and despite what Grandma might still believe about needing to “just exercise more,” global health authorities like the WHO, American Medical Association, and Canadian Medical Association recognize obesity as a complex metabolic disease. In 2016, I had gastric bypass surgery. I lost 130 pounds, which, according to the doctors, made me a “success story.” But here’s the plot twist: I’m still fat. And even though I wouldn’t trade the bypass for anything (more on that in another post), it wasn’t until recently (it’s September 2024) that I finally uncovered the real reason food has always been my Achilles’ heel. It’s called food noise. And it’s been the unwelcome roommate in my head for far too long.

        So, How Do GLP-1 Drugs Shut Down the Food Noise?

        Let’s dig into what these GLP-1 drugs are actually up to inside your body—don’t worry, no snooze-worthy science lesson here. GLP-1 stands for Glucagon-like peptide-1, a hormone that’s naturally produced in your gut. Its job? To help regulate hunger and blood sugar. So, when you eat, your body releases GLP-1, which sends signals to your brain saying, “Hey, we’re full now!” It also slows down digestion, so that full feeling lasts longer.

        Here’s where the magic of GLP-1 drugs—like Saxenda (for weight loss) or Ozempic (for diabetes management)—comes in. These drugs are GLP-1 receptor agonists, meaning they mimic your body’s natural GLP-1 hormone. They’re not replacing anything like insulin does for diabetics, but instead, they help your body work the way it’s supposed to. They:

        • Suppress appetite by signaling to your brain that you’re full.
        • Slow down digestion, keeping you full longer (hello, no more constant snacking).
        • Regulate blood sugar levels, making sure you don’t get those wild spikes or crashes after meals.

        And speaking of insulin… GLP-1 drugs and insulin aren’t the same. Insulin is what your body needs when it can’t produce enough on its own (like in type 1 diabetes or late-stage type 2 diabetes). Insulin helps your body use or store sugar from the food you eat. GLP-1 drugs, on the other hand, help boost your body’s own insulin production when needed, while also keeping excess sugar from hitting your bloodstream.

        Long story short, insulin is a replacement hormone for those who need it, while GLP-1 drugs act as regulators—helping your body manage hunger, digestion, and blood sugar without pushing you into hypoglycemia (low blood sugar). It’s like a tune-up for your body’s hunger signals, not a replacement part.

        What GLP-1 Drugs Are Approved for Weight Loss in Canada and the U.S.? Here’s the Deal

        So, allGLP-1 receptor agonists were initially developed and are still primarily used to treattype 2 diabetes. However, some GLP-1 receptor agonists, likeSaxenda andWegovy, have been approved specifically forweight management in individuals with or without diabetes due to their appetite-suppressing effects. Here’s the scoop on what’s actually approved in the U.S. and Canada, at time of writing this in September 2024. Spoiler: they’re not all created equal, and insurance still likes to play hard-to-get (cue eye roll).

        In the U.S. (FDA-Approved for Weight Loss):

        1. Saxenda (liraglutide) – Saxenda’s the OG when it comes to FDA-approved GLP-1s for weight management. It’s for adults who are either obese or overweight with co-morbidities (a fancy way of saying bonus health issues) like high blood pressure or diabetes and it works best when paired with—you guessed it—diet and exercise.

        2. Wegovy (semaglutide) – If you thought Ozempic was all the rage, meet Wegovy: same magic ingredient (semaglutide), but this version’s dosage is pumped up for weight loss instead of diabetes. It’s approved for adults with obesity or weight-related health problems.

        3. Mounjaro (tirzepatide) – Not officially FDA-approved for weight loss yet, but it’s already creating buzz because this diabetes drug has some serious weight loss potential. Keep your eyes peeled—this one’s likely getting the green light soon. 

        4. In Canada (Health Canada-Approved for Weight Loss) :

        1. Saxenda (liraglutide) – Yep, approved for adults with a BMI of 30 or more, or 27+ if you’ve got some health issues tagging along for the ride. Same game plan: pair it with diet and exercise.

        2. Wegovy (semaglutide) – It’s new, it’s hot, and it’s just been approved in Canada for weight management. But don’t get too excited yet—actually getting your hands on it (or getting your insurance to cover it) might be a whole different story.

        Why Using These Drugs Matters (Spoiler: It’s More Than Just Weight Loss)

        Here’s what I’m discovering through my experience with Saxenda: GLP-1 drugs don’t just address weight loss (though, yeah, that’s a nice perk). They go deeper, rewiring your body’s hunger cues so you’re not constantly fighting the urge to snack. It’s not a “willpower problem,” and it never was. These meds tackle the biology behind the cravings and finally bring some peace.

        That constant, intrusive food noise? It’s finally quieting down. For the first time—maybe ever—I can actually think about something—anything—besides food. It’s freeing in a way I didn’t realize I needed. I’m not ruled by cravings anymore. And it’s not about forcing myself into some restrictive diet or flexing my willpower muscles. It feels like my body is resetting itself so that food takes its proper place—as fuel, not an all-consuming obsession.

        And that clarity? That’s where the real magic happens. I can focus, my energy is leveling out, and I’m no longer haunted by the constant thoughts of what to eat next. I’m not just surviving the day—I’m actually living. It’s like my brain has been handed back to me, without the constant buzz of food cravings hanging over everything I do.

        This shift feels monumental in both my mind and body.

        The Catch: Side Effects, Insurance Drama, and the “Fad” Factor

        So, while GLP-1 drugs have been a game-changer for me, they’re not without their hurdles. Everyone’s experience is different—some people might encounter side effects like nausea, digestive issues, or fatigue, especially when they’re just starting out. But full disclosure—I haven’t had any experience with those side effects at all. When Saxenda shut down the food noise in my head on the very first, lowest dose, I never felt the need to increase it. Maybe it’s because I already had the restriction from my gastric bypass, and shutting off the food noise was the real game-changer for me. But the bigger challenge? Insurance coverage—or the lack thereof.

        As I laid out earlier, even though Saxenda andWegovy (and a few other GLP-1 drugs) are FDA-approved in the U.S. and approved by Health Canada for weight management, insurance companies still treat them like “lifestyle” extras instead of essential meds for managing chronic obesity.

        And,let’s talk money. If you don’t have the right insurance plan (and let’s be real, most of us don’t), expect to fork over a hefty out-of-pocket cost. It’s especially frustrating when you know just howlife-changing these meds can be. For many of us, dealing withchronic obesity, these drugs aren’t just a short-term solution—they’re a lifelong commitment to staying healthy.

        I know this firsthand. I had insurance coverage andtook Saxenda for three glorious, brain-quieting months, but when I switched to my employer’s plan, everything changed. Now, I’m two months deep into trying to convince the new insurance company that I need these meds long-term to stay healthy, stay mobile, and, in the long run, maybe even stay alive. And here’s the truth: for many of us, these medications aren’t just a short-term fix—they’re the most effective tool we have to manage this disease for the long haul.

        Now real kicker—coverage is bad, but this isn’t just about coverage. With celebrities and influencers pushing these meds like they’re the latest quick-fix weight-loss secret,global shortages have become a thing. Add in the fact thatOzempic—another GLP-1 drug—that is also used for diabetes is being sold off label for weight loss like crazy, and the supply chain is stretched even thinner. So, between the “fad” factor, the dual-purpose use for diabetics, and the insane demand, insurers are even more hesitant to cover them. That leaves people like us—who genuinely need these meds for long-term health—struggling to get access and paying out of pocket when we do.

        Despite the hurdles—side effects, insurance issues, and shortages—there’s no denying the life-changing potential of GLP-1 drugs. They don’t just help with weight loss; they quiet the relentless food noise that’s been controlling the show for far too long. And that’s where the real transformation happens.

        The Game-Changer I Didn’t Know I Needed

        Despite the hurdles—side effects, insurance issues, and shortages—there’s no denying the life-changing potential of GLP-1 drugs. They don’t just help with weight loss; they quiet the relentless food noise that’s been controlling the show for far too long. And that’s where the real transformation happens.

        So, if you’re anything like me—constantly battling those intrusive food thoughts—GLP-1 drugs might just be the game-changer you didn’t even know you needed. They’re not just for weight loss; they can also target that constant food noise, freeing you from the cycle of obsession and guilt. Trust me, I know how heavy that mental load can be, and now I know for sure there’s light on the other side. I’ll keep blogging on my insurance journey and let you know what I learn.

        Medical Disclaimer: I’m Not Your Doctor, and I’ve Never Played One on TV

        The information in this blog is based on my personal experience and is for informational purposes only. I am not providing medical advice, and I am not recommending the use of GLP-1 drugs for you. This information is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider about any medical conditions, treatments, or medications, including GLP-1 drugs. Don’t ignore or delay professional advice because of anything you read here.

        The author assumes no responsibility or liability for any consequences resulting directly or indirectly from any action or inaction taken based on the information provided in this blog. Always seek the advice of a medical professional before making any decisions related to your health.

      • How to Prioritize Wellness and Self-Care in a Fast-Paced World (Without Losing Your Mind)




          How to Prioritize Wellness and Self-Care in a Fast-Paced World (Without Losing Your Mind)

          Let’s be real: the world’s not slowing down anytime soon. You’re juggling work, relationships, deadlines, and, oh yeah, trying not to burn out. Sound familiar? Well, here’s the thing—if you don’t prioritize your wellness, no one else will. And before you roll your eyes, it doesn’t mean booking a week-long yoga retreat or turning your life upside down. It’s all about simple, doable shifts. As a recovering self-care/wellness neglector, I know first hand that it’s important to talk about how to make self-care a priority—even when your schedule feels like a runaway train. Because guess what? You don’t need to sacrifice your sanity to keep up.

          Why Wellness and Self-Care Should Be Non-Negotiable

          I know you’ve probably heard the whole “self-care isn’t selfish” spiel a million times by now. But seriously—wellness isn’t a luxury. It’s a must if you want to keep functioning at your best. Trust me, I used to think I could just “push through” and take care of myself later. Spoiler: I couldn’t. Ignoring self-care leads to crankiness, low energy, and eventually…burnout city. No one wants to live there.

          It’s not just about feeling tired. Ever notice how much more easily you snap at people when you’re running on zero? Or how everything feels overwhelming even though your to-do list hasn’t changed? I’ve been there—too many times to count. When you’re not taking care of yourself, your patience shrinks, your temper flares, and suddenly you’re apologizing to your spouse or kids for lashing out when, let’s be honest, they didn’t do anything wrong.

          And it’s deeper than even that. When you skip out on wellness, you’re basically putting your mental and physical health on the back burner. And spoiler alert: your body and mind will fight back. You’ll feel the effects in ways you didn’t even think were connected. Chronic stress? That’s going to show up as random aches, digestion issues, tension headaches—the whole shebang. Your immune system? It’s going to tank too, meaning that common cold you usually shake off? Yeah, it’ll linger longer, making you feel like a walking zombie.

          The worst part? It’s a vicious cycle. You’re exhausted, you feel guilty for not being “on” 24/7, and then you push yourself harder—which leads to burnout. You start running on autopilot, just going through the motions. And while you might think you’re getting a lot done, the truth is, without proper care, you’re doing everything half as well as you could be. It’s like trying to fill a bucket with holes in it—nothing’s going to stick.

          Tiny Self-Care Habits That Don’t Take Up Your Whole Day

          Here’s the good news: self-care doesn’t need to be an all-day affair. You don’t need to carve out hours in your schedule to feel like you’re doing something for yourself. In fact, it’s the little habits that make the biggest difference.

          Morning rituals? Yes, please. I used to think I needed to get up at 5 a.m. to be one of those “morning routine” people. Turns out, you don’t. Even 10 minutes of something simple—like sipping your coffee in peace or stretching out your body before diving into emails—can set the tone for the whole day. It’s about how you start, not when.

          Then there’s what I like to call “micropause magic.” These are those mini moments throughout the day where you stop, breathe, and reset. Whether it’s a quick stretch at your desk or a two-minute breathing session between meetings, these tiny habits can work wonders. And if you need to break up with your phone for a hot second, go for it—a quick scroll detox is sometimes all it takes to get your focus back.

          Oh, and don’t sleep on the 5-minute rule. You’d be amazed at how much you can squeeze into 5 minutes. The idea is simple: if something only takes 5 minutes or less, do itright now. Whether it’s a quick walk, a breathing exercise, or just sitting in silence, these tiny moments can do wonders for your mental clarity. It’s about fitting in wellness in small, manageable bursts so it doesn’t feel like another overwhelming task on your to-do list.

          By tackling small actions immediately, you’re not only easing stress but also creating momentum for the rest of your day. Little things add up quickly, and suddenly, you’ve built a wellness routine without even trying.

          Boundaries, Baby! Learn to Say No Without the Guilt

          Here’s a newsflash: overcommitting is not a personality trait. You don’t have to say yes to everything just because you’re capable of doing it. And honestly, once I figured this out, my life got a whole lot easier.

          Learning to set boundaries—both at work and in your personal life—will save you from drowning in obligations. The truth is, most things don’t need your immediate attention, even if they feel urgent in the moment. Take a beat, and ask yourself: does this really need to happen right now, or can it wait? Chances are, a lot of it can.

          Saying no, without the guilt trip, is a power move. And guess what? You don’t have to explain yourself to everyone. Your time and energy are valuable, and protecting them isn’t selfish—it’s smart. Setting non-negotiables around your time means more energy for the things that truly matter. More energy = more sanity.

          Fast-Paced Life = Stress? Here’s How to Dial it Down

          Stress is inevitable, but managing it? Totally within your control. When life heats up, the goal isn’t to escape it, but to manage it in a way that doesn’t leave you curled up in a ball by the end of the week. So, let’s talk about tools you can use to stay cool when everything around you feels chaotic.

          Breathwork is your friend. No, I’m not talking about deep, philosophical breathing sessions (unless that’s your thing). I’m talking about simple, intentional breaths when you’re feeling overwhelmed. Bonus points if you pair it with journaling or take a quick walk around the block—because moving your body, even for a few minutes, can shake off a lot of tension. I’ve personally tried and really liked apps like Calm, Headspace, and Insight Timer. Most of them offer free trials, so just pick one and see how it fits into your routine.

          Ever heard of the Pomodoro Technique? It’s basically time management’s best-kept secret. Work in bursts of focused time, then take short breaks—like 25 minutes on, 5 minutes off. Not only does it help you stay productive, but those micro-breaks help keep you from burning out.

          And speaking of burnout, it’s way better to catch it before it hits. Learn to spot the signs—like constant exhaustion, irritability, or just feeling like everything is too much. These are red flags your body’s throwing at you. Take a breather before it’s too late.

          Time Management Hacks That Give You More Time for Self-Care

          You don’t just “find” time for self-care—you make it. And trust me, it’s easier than it sounds. Time-blocking is a game-changer. Essentially, you break your day into blocks of time, assigning each one to a specific task or activity, including self-care. Put self-care on your calendar like it’s the most important meeting of the week—because it is. Whether it’s 10 minutes in the morning or a full hour on Sunday, treat that time as sacred. By intentionally setting aside time for yourself, you ensure it happens, rather than hoping you’ll squeeze it in later.And here’s another secret: simplify. Do you really need 15 things on your to-do list? Probably not. Paring down your tasks will not only clear your schedule, but also your mind. The less clutter, the more mental space you’ll have for, you guessed it, self-care.

          Tech can also be your best friend. There are tons of apps out there that can help you stick to your self-care goals without overwhelming you. Whether it’s one of the mindfullness/meditation apps I mentioned earlier, a task manager, or even a hydration reminder, find what works for you and use it to your advantage. We’ll talk more about these in future posts.

          Building Your Wellness Squad—You Don’t Have to Do it Alone

          Look, you don’t have to go at this wellness thing solo. Surrounding yourself with people who “get it” is a huge key to success. Whether it’s finding a wellness app community, a fitness buddy, or joining a therapy group, accountability and support make a world of difference.

          Your friends, family, and even colleagues can play a part in your self-care routine too. It doesn’t have to be a formal thing either—maybe it’s just taking a walk with a friend after work or venting to a coworker over coffee. Sometimes just knowing you have people in your corner is enough to keep you going.

          And don’t forget the pros. Whether it’s a coach, a therapist, or even a little extra professional help, having someone guide you on your wellness journey can make all the difference. Online therapy services like Better Help makes it easier than ever to access support, if this is something you want or need. They’ll keep you on track and give you the tools to stay balanced, even when life gets wild.

          Small Shifts, Big Impact

          So… here’s the deal (and I hope you feel this too): prioritizing wellness and self-care doesn’t require a complete life overhaul. It’s about making small, intentional choices that fit into your life—not someone else’s Instagram-perfect version.

          Start by picking one strategy, whether it’s blocking 10 minutes for yourself in the morning or saying no to one extra obligation this week. You’ll be surprised at how quickly these small shifts add up and snowball.

          Trust me, your body and mind will thank you—and so will the people around you.