🌾 Welcome to My Low‑Carb Life As of January 2026, I’ve started a new chapter: I recently began the GLP‑1 Wegovy pill to help me get back on track with my weight‑loss goals. Life has thrown its share of challenges my way, and I’ve gained back some of the weight I once worked so hard to lose — so this is my reset moment. My journey began in 2008, when my doctor warned me about rising blood pressure and challenged me to lose ten pounds in three months. I ended up losing 26. By 2011, life had shifted again, and I recommitted to the low‑carb lifestyle that helped me feel strong and steady. And today, I’m still committed — just with new tools, new wisdom, and a whole lot more grace for myself. I live just outside New Orleans, deep in sweet Cajun Country, where we hunt, fish, “make groceries,” and enjoy the simple things. I exercise three times a week and practice relaxing on the off days. My immediate goal is to lose 15 pounds, and I’m focused on moving forward with intention and consistency. So pull up a chair and stay a spell — this blog follows my low‑carb journey, my Southern roots, and now, my Wegovy pill adventure.
I recently developed a sudden fascination, an urge, honestly to try Poppi’s no‑calorie carbonated beverage. The branding was cute. The advertising was clever. The influencers were glowing. And when QVC dangled a deal in front of me, I said “Well hello there…” and clicked Add to Cartlike a woman on a mission.
My Poppi finally arrived.
I cracked one open.
I took a sip.
And then?
My stomach did the popping.
Somehow, I managed to recreate the most dramatic return of carbonation during my GLP‑1 journey. Poppi may be marketed as gut‑friendly, but when your digestion is moving at the speed of a Sunday stroll, carbonation becomes a whole different beast.
The Poppi Experience, Accentuated
One sip:
Pleasant flavor. Cute. Harmless. A little “treat yourself” moment.
Two sips:
A gentle pressure. My stomach whispering, “Girl… what is this?”
Three sips:
Full‑blown expansion. I could’ve floated away like a Macy’s Thanksgiving balloon.
Four sips:
Burping that echoed across Cajun Country.
Digestive distress.
Regret.
Reflection.
A vow to do better.
Why Carbonation Hits Differently on GLP‑1
GLP‑1 medications slow gastric emptying.
Carbonation expands in the stomach.
Put them together and you get:
Bloating
Pressure
Discomfort
A symphony of burps no one asked for
It doesn’t matter how healthy, trendy, or gut‑friendly the drink claims to be — bubbles are bubbles, and bubbles will bubble. This gal was definitely BUBBLY !!
The Lesson Learned
Poppi may look refreshing and innocent, but during GLP‑1 treatment, carbonation is the sneaky villain in a cute can. My stomach made its stance very clear:
No ma’am.
Carbonation: even the “good for you” kind can be a real challenge when paired with GLP‑1 medications like Wegovy Pill. I’m still recovering, still humbled, and still side‑eyeing that QVC box like it personally betrayed me.
If the Super Bowl had a cousin who preferred electrolytes over beer commercials and protein over
nachos, it would be me right now. Seventeen days into the Wegovy pill, and I'm already down 8
pounds - which means somebody's winning, and spoiler alert: it's me. My appetite? She's the one
getting sacked on the 20-yard line.
I'm not watching the Doritos commercials. I'm not watching the Anheuser-Busch horses trot across
the screen. I'm too busy starring in my own commercial - one where the special effects are nausea,
hydration, and me trying to remember if I ate lunch or just thought about it.
Welcome to the Super Bowl of My Metabolism, where every day is game day and the stakes are
high but the snacks are strategic.
Why This Journey Feels Like the Super Bowl
There will be a winner - and it's me. Every Super Bowl ends with confetti, tears, and one team holding the trophy. My version? Confetti = the jeans that suddenly button. Tears = mine, when I realize I'm not hungry. Trophy = 8 pounds gone and counting.
The plays are unpredictable Football has trick plays. Wegovy has trick days. One minute I'm fine, the next I'm asking myself, "Am I nauseous or just dramatic?"
I've got a whole coaching staff NFL teams have head coaches, offensive coordinators, and defensive coordinators. I have: my doctor, my pharmacist, TikTok commenters, and Liquid I.V. acting like the team's hydration coach.
Halftime hits different Their halftime show: Usher sliding across a stage. My halftime show: me sitting on the edge of the bed asking, "Do I need a Nauzene or a nap?"
Commercial breaks are now electrolyte breaks While America is watching beer, chips, and car ads, I'm over here taking commercial breaks to sip electrolytes like it's my job. Honestly, I'm the only one in the country who's going to come out of Super Bowl season less bloated.
The crowd always has opinions Football fans argue about bad calls. People argue about GLP-1 meds like they're NFL analysts. Everyone's got a take - but I'm the one on the field.
My Game-Day Strategy (AKA: What's Actually Working)
Protein First
My doctor said it, and I'm treating it like the playbook. Protein first, carbs later, and if I'm still hungry
after that... well, that's a plot twist.
Hydration Like a Linebacker
Liquid I.V. Electrolytes. Water. Repeat. If hydration were a sport, I'd be MVP.
Nausea Defense
Nauzene stays in the starting lineup. It's the defensive line keeping me from tapping out.
High-Fat, Low-Carb
This combo is my offensive strategy - steady energy, fewer cravings, and no sugar crashes trying to
tackle me from behind.
My Personal Commercial
If I did have a Super Bowl commercial, it would go something like this:
"Are you tired of feeling tired? Want to lose weight without losing your mind? Try Jean's patented
method: one Wegovy pill, four ounces of water, a whole lot of electrolytes, and a sense of humor
strong enough to survive the nausea."
Cue inspirational music. Cue me walking in slow motion holding a Liquid I.V. packet like it's the
Lombardi Trophy.
Final Thoughts at the 17-Day Mark I'm not saying Wegovy is the Super Bowl, but it's definitely the biggest game I've played in a while. And right now, the scoreboard says Jean: 8 - Old Habits: 0. I'm not watching the commercials. I'm not eating the snacks. I'm not cheering for a team. I am cheering for myself - and honestly, that feels better than any touchdown.
Y’all already know I’m Team Hydration. Doctors swear by it, and so do I. Liquid I.V. is my go‑to, but get this—there are 20 foods packed with electrolytes that help keep you hydrated too. I was shocked reading through the list. It’s loaded with everyday foods that seriously support electrolyte balance. Enjoy this thorough read below !
Lauren Manaker is an award-winning registered dietitian, book author, speaker, and entrepreneur. She has been practicing dietetics since 2004, and has worked in a wide variety of settings. She earned a bachelor's degree from the University of Florida, a master's degree in clinical nutrition from Rush University, and she completed her dietetic internship through the Rush University Medical Center system in Chicago. Lauren has been featured in a wide variety of media outlets and is a regular contributor to many more outlets, while also being a member of the Medical Review Board for Eat This, Not That. Lauren lives in Charleston, South Carolina with her husband and young daughter. They take advantage of everything the Lowcountry has to offer, and they are always up for an oyster roast or a sunset cruise around the Charleston harbor.
You can eat potassium-rich bananas to help regulate heart function and blood pressure.
Coconut water contains potassium, magnesium, sodium, and calcium, which make it a natural sports drink.
Try adding avocados to your diet since they are higher in potassium than bananas.
Foods high in electrolytes include bananas, spinach, and coconut water. These foods provide hydration and support muscle health.1
1. Bananas
Bananas are a source of electrolytes. They are especially rich in potassium, an electrolyte that helps regulate heart function and blood pressure.2 Adding bananas to your diet can support overall health. They ensure a steady and balanced supply of these crucial nutrients.
2. Avocados
Avocados are a good natural source of electrolytes. They are particularly high in potassium—even surpassing bananas in their potassium content—and magnesium.3 Avocados also contribute healthy fats to your diet. Healthy fats are essential for the absorption of fat-soluble vitamins and provide slow-burning fuel for your body.4
3. Sweet Potatoes
Sweet potatoes are not only delicious but also offer a significant amount of essential electrolytes. They are a rich source of potassium, which regulates heart function and blood pressure. Sweet potatoes also provide an impressive amount of magnesium, aiding muscle and nerve function, blood glucose control, and blood pressure regulation.5
4. Spinach and Kale
Spinach and kale are natural sources of electrolytes. Spinach is a source of potassium and magnesium.6 Its mild flavor makes it a versatile addition to a wide range of dishes. Kale offers significant amounts of calcium and potassium. Calcium is a mineral that supports strong bones and teeth.78
5. Beans and Lentils
Beans and lentils are another source of essential electrolytes, particularly potassium and magnesium. The high fiber content in beans and lentils can enhance digestion and contribute to overall gut health.9
6. Pistachios
Pistachios are a noteworthy source of natural electrolytes, especially potassium and magnesium.10 They are also rich in antioxidants and healthy fats and are a complete plant-based protein, which makes them a multifaceted addition to a nutritionally balanced diet.11
7. Oranges
Oranges are rich in potassium and calcium. These bright citrus fruits are renowned for their high vitamin C content, but their electrolyte content makes them a great choice for maintaining hydration.12 Including oranges in your diet, whether you consume them directly or as fresh juice, can significantly enhance your intake of vital electrolytes.
8. Yogurt
Yogurt is another food naturally high in electrolytes, such as calcium, potassium, magnesium, and phosphorus.13 Phosphorus supports bone health and aids in energy production.14 You can enjoy yogurt as a snack or as a part of your breakfast. Just be sure to opt for choices that are lower in added sugar and add some sweetness with fresh fruit instead.
9. Strawberries
Strawberries, often known for their delightful taste and rich antioxidant content, also serve as a source of natural electrolytes. This bright red fruit is a source of potassium and magnesium.15
10. Bone Broth
Bone broth is a nutrient-dense liquid made from simmering bones of chicken, beef, or fish. It's full of minerals such as calcium, magnesium, phosphorus, and potassium.16 The collagen present in bone broth may support joint health and skin hydration. Keep in mind that the collagen in bone broth is not hydrolyzed, meaning it's hard to digest it.17
11. Coconut Water
Coconut water, the clear fluid found within the hollow of a young, green coconut, is often touted as "nature's sports drink." It has an impressive electrolyte composition, which includes potassium, magnesium, sodium, and calcium.18
12. Milk
Milk, often considered a staple in many diets, is another natural source of electrolytes. Cow's milk is abundant in calcium, potassium, and magnesium. It also contains sodium, which aids in nerve function and fluid balance. Not only does milk offer these vital nutrients, but it also provides a source of protein, which makes it beneficial for post-exercise muscle recovery and growth.19
13. Watermelon
Watermelon is not just refreshing and delicious, but it's also a natural source of potassium, magnesium, and a small amount of sodium. It's rich in vitamins A and C and contains an antioxidant called lycopene, which may support heart health.2021 Whether you enjoy it as a juicy slice, in a salad, or as a chilled beverage, watermelon can replenish electrolytes, especially in the hot summer months.
14. Pickles
The pickling process, or soaking vegetables like cucumbers in a solution of salt and vinegar, results in a product rich in sodium. Pickles can also contain potassium and magnesium, depending on the specific type and preparation.22 They are a low-calorie and flavorful option for those looking to replenish electrolytes. Keep in mind that their high sodium content might not be suitable for people on a low-sodium diet.
15. Tomatoes
Tomatoes are a potent source of potassium. They also contain a fair amount of magnesium and a small amount of sodium.23 Tomatoes are also packed with antioxidants like lycopene, known for its heart health benefits, and vitamins like A, C, and E.21 Whether you consume them raw in salads, cooked in meals, or as a juice, tomatoes are a tasty way to restore electrolytes and nourish your body.
16. Potatoes
Often considered comfort food, potatoes are high in potassium and with a modest amount of magnesium.24 Be mindful of the method of preparation of your potatoes. Deep-frying or loading them with high-fat toppings can significantly increase the calories and fat content. Potatoes can serve as a nourishing, satisfying, and electrolyte-containing choice as part of a balanced diet.
17. Prunes
Prunes, or dried plums, are notably high in potassium. They also contain magnesium and a small amount of sodium.25 Alongside their electrolyte content, prunes have been linked to improved bone health, particularly among postmenopausal people.26
18. Chocolate Milk
Chocolate milk combines the benefits of milk, sugar, and cocoa to provide a balanced blend of fluid, carbohydrates, and electrolytes like sodium and potassium.27 These nutrients make it an ideal recovery drink after strenuous physical activity. The sugar content replenishes your body's glycogen storage. It's important to consume it in moderation due to its sugar content.
19. Tofu
Tofu, a product made from soybeans, is a source of calcium and magnesium. Apart from its electrolyte content, tofu stands out for its plant-based protein. Tofu also provides a host of other nutrients, such as iron, manganese, and selenium.28 Its versatile nature makes it easy to incorporate into various meals to enhance their flavor and nutrient profile.
Beets are particularly rich in potassium.29 They are known for their high antioxidant properties, fiber, and compounds that may help lower blood pressure.30 Incorporating beets into your diet can contribute to maintaining electrolyte balance and support overall health.
If you believe you need bulk and cut to meet your fitness and aesthetic goals, allow us to introduce you to the body recomp approach.
Body recomposition (sometimes referred to simply as “recomp”) is the act of gaining muscle mass while simultaneously losing body fat, says Maura Donovan, MS, RD, registered dietitian and sports dietetics specialist. Unlike the bulk and cut method commonly used by bodybuilders to build muscle (bulk) then lose fat (cut) in separate phases, this two-in-one approach allows you to add lean mass and subtract fat at the same time. In essence, body recomp focuses on “changing the composition and shape of your body rather than the number on the scale,” she says.
No question, working toward two fitness goals at once is appealing for any exerciser—but it can be especially fruitful for beginners looking to change body composition. “Those who are new to resistance training will be especially successful at losing fat mass while gaining muscle, because the body adapts very quickly to new stimuli,” says Donovan. Fear not, experienced lifters: You can still recomp your figure, too. “You just might have to work a little harder,” she says.
More From Women's HealthJoin The Women's Health Ultimate Pull-Up Plan
Ahead, everything you need to know about making gains while cutting fat, no matter your experience level.
Meet the experts: Maura Donovan, MS, RD, CSSD is a registered dietitian and sports nutrition specialist with Thorne. Jason Machowsky, RD, CSCS, is an exercise physiologist and sports dietitian.
Can you actually lose fat and build muscle at the same time?
“It is possible to lose body fat while gaining muscle,” says Donovan. But compared to traditional methods, it takes more strategy and patience. “Especially for experienced gym-goers, it can be a long, slow, and difficult process,” she says. (As you build strength and muscle, the rate of muscle growth slows because the body adapts to the stimuli put on it, forcing you to work harder to create change. The recovery time your body requires may also go up as you work with more load.)
Building muscle and losing fat traditionally require opposing energy strategies. In a classic bulk and cut approach, you'd eat in a calorie surplus while focusing on strength training to bulk up, then shift into a calorie deficit to cut body fat. It's a two-phase system where you prioritize one goal at a time.
Body recomposition, on the other hand, aims to do both simultaneously. “To gain muscle, you need to eat more calories than you burn. To lose fat, you need to eat fewer,” Donovan says. Since these goals are metabolically at odds, recomping requires you to hover around your maintenance calories—eating enough to fuel your workouts and recovery, without tipping into a surplus.
“Body recomping effectively means maintaining your body weight while skewing your macronutrient intake toward protein, which helps build muscle,” she says. Translation: no aggressive calorie cuts, but a tight, protein-forward eating plan paired with smart strength training.
In the gym, that means lifting at least three times a week and pushing progressively heavier weights as you get stronger. This principle—progressive overload—is essential for triggering muscle growth. “The key is to work your muscles hard enough to create exercise-induced micro-tears that the body can repair and build back stronger,” adds exercise physiologist and board-certified sports dietitian Jason Machowsky, RD, CSCS. And that repair process is exactly where all that protein comes in.
What You Need To Recomp Successfully
Body recomping will require edits to your workout and diet—but these adjustments aren’t as straightforward as the ‘eat less, move more’ of traditional weight loss. As Donovan says, “it’s not just about cutting calories, it’s about modifying your diet to eat what your body needs for your goals and also moving.”
1. Consume just enough calories.
There is a Goldilocks caloric intake, as far as body recomposition is concerned. In order to put on muscle and show up to your strength sessions with sufficient energy, you need adequate calories, says Machowsky. Too restrictive a diet and you won’t have the fuel you need to really bring intensity to your workouts.
What’s more, because strength training shears micro tears into your muscles (yes, even if it isn’t the highest intensity lift session) without that fuel, your body won’t be able to repair those muscles so that you actually get stronger, he says. The result is not ideal: You get weaker.
However, if you eat more calories than you can utilize throughout the day, you’ll wind up increasing fat mass. There is nothing wrong with that, per say, but it puts you into a bulking phase rather than a body recomping one.
So how do you find that ‘just right’ amount of calories? Utilize an online calculator that puts factors like age, sex, weight, height, and activity level through a formula to pump out your target intake. The National Institute of Health’s Body Weight Planner and MyFitnessPal are popular picks. Though, some will find it advantageous to hire an exercise nutritionist, as they’ll be able to update your intake as your activity level and physique change. (Research shows that muscle is a more metabolically active tissue than fat, so most people's maintenance calories go up as their lean mass does).
2. Eat plenty of protein.
In the wonderful world of body recomposition, not all calories are created equal. “Protein, carbs, and fat all go into your total daily caloric intake, but protein is the macronutrient most important for gaining muscle while reducing fat,” says Machowsky. Why? The body breaks protein down into building blocks, called amino acids, that it then uses to repair exercise-infused damage to your muscle fibers, he says.
For those body recomping, Machowsky recommends consuming 0.8 to 1.0 grams of protein per pound of bodyweight. While you’ll likely still experience some strength gains getting just 0.6 grams per pound bodyweight, because protein is satiating, the higher end can keep you from calorie over-consumption, he says.
“Just be aware that those with certain diseases (like chronic kidney disease) have protein intake restrictions and talk to your doctor if that could be you,” he says.
3. Get protein all day long.
For a 150-pound person trying to recomp, their sweet-spot is 120 to 150 grams of protein daily. That’s no small potatoes! For reference, one egg has 6 grams, one ounce of chicken has 8 grams, and a cup of Greek yogurt has 16 grams of protein.
It might sound obvious, but chipping away at that daily target throughout the day is much easier than cramming it all into dinner, notes Donovan. “Try and aim for 20 to 30 grams of protein at breakfast, lunch, and dinner, and then 10 to 15 grams with each snack,” she suggests. A food scale and tracking app can help you pinpoint the amount of protein per nosh.
“If, through logging, you realize you're having trouble reaching your protein goals through foods like meat, poultry, fish, eggs, dairy products, nuts, seeds, and beans alone, utilizing a protein supplement can be helpful,” says Donovan.
5. Strength train regularly.
“For muscle growth you need to actually challenge your muscles,” says Machowsky. Fail to do so and your body can’t utilize your food as fuel, and will be forced to store it as fat.
So, how do you challenge your muscles, exactly? Strength training. A combination of bodyweight movements like push-ups and squats and compound exercises with weights (like the barbell squat, kettlebell deadlift, or overhead press) will elicit the desired stimulus, says Donovan.
The key is to balance the weight lifted, reps logged, and sets completed so that you’re moving with sound form but also pushing the intensity, she says. One way to dance that line is to follow a personalized plan that implements the progressive overload principle in its design. Alternatively, you can check in with your body, either aiming for an rate of perceived exertion (RPE) of eight, or leaving just two reps in the tank, which is also known as training to fatigue.
“Aim to work all major muscle groups at least two times per week,” suggests Machowsky. “These can be done through two full-body strength workouts, or doing push-pull-legs workout splits.”
Common Body Recomp Mistakes To Avoid
1. Skimping on recovery.
Even if you’re nailing it in the gym and the kitchen, your progress will be stalled if you’re skimping on time in the sheets or stressed out 24/7.
The body pumps out most of its muscle-supporting hormones (testosterone and growth hormone) at night, so getting seven to nine quality hours per night is an important part of the body recomp puzzle, per Machowsky. Additionally, whether it’s through yoga, meditation, or therapy, keeping your stress hormones (A.K.A. cortisol) low will is also non-negotiable. “If your body is constantly stressed—or in a fight or flight mode—it will be much harder for your body to lose body fat and build muscle,” as your endocrine (hormone) system will be out of whack, says Donovan.
2. Expecting fast progress.
Patient is a body recomp virtue—perhaps, the most important. “It won’t happen overnight, it won’t happen in a week, it probably won’t even happen in a month,” says Donovan. “It is normal for body recomposition to take many months to achieve,” she says. But—and this is important—it will eventually happen if you stick with your diet and gym, she says.
Unfortch, it is common for people to stray from the body composition results formula—that’s adequate calories with a focus on protein and strength training—when results don’t happen overnight and cut caloric intake further.
The issue? Eating too little encourages your body to think you’re staving it, which leads it to hold onto whatever body fat you currently have and store any incoming calories as fat. Too little calories will short how hard you can hit your workouts, which slashes calorie burn. In sum, stay the course or risk self-sabotage.
3. Not hydrating enough.
“Maintaining adequate hydration is helpful for body recomp goals, as proper hydration helps keep our joints lubricated, reducing the risk of injury, and ensures food moves through ou
system regularly,” says Donovan. Additionally, people are more likely to overeat calories and non-protein macronutrients when they are thirsty as “proper hydration enhances your ability to properly identify hunger and fullness cues,” she says
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