This week we talked about food noise going quiet — that moment you realize it's 2 PM and you haven't thought about lunch once. For a lot of us, food wasn't only fuel. It was comfort, celebration, the thing we reached for when we were bored or stressed. When the noise fades, that space can feel freeing and a little strange at the same time. When your food noise got quieter, what showed up in the space it left behind — and how are you filling it? (Sharing experiences only — we're not giving medical advice here, just learning from each other.)

Quick tap so we can see where everyone's at this week — no wrong answer, just curious! 👇

This is the challenge that changed everything for me. A year ago I started taking Mounjaro and made one commitment alongside it — I was going to give my muscles a reason to stay. Not through two hour gym sessions or complicated programs. Just consistent, intentional resistance training every single day for 30 days. The results showed up on my DEXA scan. 75 pounds lost. Only 4 pounds of muscle. The resistance training made the difference. Now I want to help you do the same. Introducing The Weekly Dose 30-Day Resistance Training Challenge Start date: April 1st End date: April 30th Commitment: At least 1 set of resistance training every single day That's it. One set. Every day for 30 days. Sound too easy? Good. That's the point. Here's what I've learned — the hardest part of any workout is starting. So we make starting as small as possible and let momentum do the rest. Remember the strategy from our AMA thread — put on your workout clothes, do your warmup, and commit to one set. Then ask yourself: am I done or can I do one more? I guarantee you'll do more than one set. Every single time. The Rules - Any form of resistance training counts — weights, machines, resistance bands, or bodyweight exercises - Minimum 1 set per day — there is no maximum - Rest days are allowed but try to at least do one light set of bodyweight movements - Log your daily activity as a comment in this thread so we can cheer you on - No equipment? No problem — pushups, squats, and lunges are all you need How to Join Comment below with: I'm in | Medication | Current fitness level (beginner, intermediate, advanced) Everyone who completes all 30 days earns the exclusive Weekly Dose Challenge Finisher badge — our first ever community badge. 🏆 Why This Matters on a GLP-1 When your appetite is suppressed and the scale is moving fast, muscle loss is a real risk. Research shows GLP-1 users can lose anywhere from 25% to 39% of their total weight loss from lean muscle mass. Resistance training is the most powerful tool we have to fight that.

The scale is just one way to measure progress. And honestly? It's not always the most meaningful one. I want to share my favorite win from this past year. A few months into my Mounjaro journey I boarded a plane and for the first time in years I did not need a seat belt extender. I love to travel but for a long time I dreaded airports. Feeling self conscious about my size, needing an extender, taking up more of the seat than I wanted to. That moment on the plane was worth more to me than any number on a scale ever could be. That's a non scale victory. And they matter just as much as the pounds lost. Non Scale Victories to Watch For If you feel like you have nothing to celebrate yet — look closer. Wins come in all shapes and sizes: - Clothes fitting looser or buying a smaller size - More energy throughout the day - Sleeping better at night - Reduced joint pain or knee discomfort - Improved blood sugar or cholesterol labs - Not needing a seat belt extender on a plane - Keeping up with your kids or grandkids - Walking further without getting winded - Feeling less self conscious in public - Reduced acid reflux or heartburn - Getting off a medication you no longer need - Feeling stronger in your workouts - Improved mental clarity and mood - Fitting into a booth at a restaurant comfortably - Simply feeling more like yourself again Sound familiar? Any of these count. All of these count. Now It's Your Turn Drop your win below — big or small, scale or non scale. Use this format so we can celebrate you properly: Name | Medication | How long on it | Your Win This community exists to celebrate each other. Every single win posted here gets a response from me personally. No win is too small to share. 🏆

Every month I'm opening the floor to you. No topic is off limits. Side effects, nutrition, supplements, workout routines, how to talk to your doctor, what to do when the scale stops moving — if it's on your mind, drop it here. Here's how it works: - Post your question as a comment below - I'll answer every single question personally - The best questions will be featured in The Weekly Dose newsletter This month I'll kick things off with a question I get asked constantly: "Carlos, how do you stay motivated on days when Mounjaro makes you feel terrible?" My answer starts with something my therapist taught me after one of the hardest periods of my life. She told me — don't think about the whole workout. Just put on your workout clothes. Do your warmup. Then commit to one single set. After that one set, ask yourself one question: am I done or can I do one more? I have used this strategy every single time motivation felt impossible. And I can tell you with 100% certainty — I have finished the entire workout every single time. Every. Single. Time. And not once did I finish feeling worse than when I started. The barrier isn't the workout. It's getting started. So make getting started as small as humanly possible. Your turn. What's been on your mind lately about your GLP-1 journey? Drop your question below and I'll get back to you personally. 👇 Next AMA drops in 30 days. Don't wait — ask now. ⚠️ This community is for educational and peer support purposes only. Always consult your doctor before making changes to your medication or health routine.