Your Life Nutrition Podcast · Brittany Liberatore, RDN

Episode 120 - How to Support Your Metabolism On A Weight Loss Journey (with & without GLP-1s) with a Health First Focus with Registered Dietitian Nutritionist, Gretchen Spetz

·33 min·2 clips

The STEP trial found that people generally regain weight after stopping semaglutide and losing multiple supports.

Brittany frames the episode around a simple idea. Weight loss should not be reduced to white-knuckling through a calorie deficit. She introduces Gretchen Spatz as another dietitian and brings her into the discussion. The conversation stays centered on metabolic health instead of quick fixes. Protein and fiber get named as basics that need to be in place. Complete meals matter too. So does not spending the whole day grazing on scattered bites that can contribute to blood sugar dysregulation. Brittany and Gretchen also point to the demands of life and stress management as part of the picture. That piece is not separate from nutrition. It affects how well someone can actually follow through. The conversation leaves room for GLP-1 medications without turning them into a shortcut story. The bigger concern is what happens after the weight comes off. They talk through the reality that people can regain weight after stopping a GLP-1 if they have not built durable habits. The discussion references the research behind semaglutide and the STEP trial to underline that point. Brittany keeps pressing on the same practical question. What was learned before the medication, and what will still be there after it is gone? That lands the episode in a very specific place. It is not chasing perfect eating. It is trying to build a foundation that can survive real life. The whole thing is less about hype than about repetition, pattern recognition, and follow-through. The episode ends up feeling like a check-in with someone who wants you to get results without losing the bigger picture. It is direct. It is non-shaming. It keeps returning to the same anchors until they feel usable.

As heard by us

A practical case for habits first, support second, and results that can hold up over time.

This episode moves weight loss away from calorie counting and toward steadier habits: protein, fiber, complete meals, blood sugar balance, stress management, and patience. Brittany Libertor and Gretchen Spatz keep the focus on what lasts.

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Why you'd press play

Want a weight-loss talk that does not stop at eating less?

Read the full recommendation in PlayNext →

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