The Weightlifting Witch

Or: “The Alchemy of the Invisible Meal: Navigating GLP-1s After Surgery”

WELCOME, Adventurers!

When you are navigating the double whammy of post-bariatric stomach capacity and the appetite-suppressing effects of a GLP-1 like Tirzepatide, “accidental malnutrition” is a very real possibility. So, what are you going to do? You have zero appetite and can’t hit your protein goals, leading to burnout and hair thinning.

When your appetite is so low that even a small bite feels like a mountain, you aren’t just “not hungry.” You are at risk of accidental malnutrition. To keep our strength for pumping iron, we have to change how we view our daily nutrition goals. As bariatric patients and extreme weightloss baddies, it’s important that we avoid malnutrition.

For the fellow weightlifting witch who has walked the path of bariatric surgery, our relationship with “fullness” is already so complex. Add the modern magic of a GLP-1 (like Tirzepatide), and your appetite doesn’t just diminish—it can vanish into the ether.

What is creatine for? Should I be taking collagen? Is it safe to skip meals if you’re not hungry? Do I need electrolytes if I’m not working out today?

If your head is spinning trying to figure out which supplement solutions are right for your journey, here I’ve tried to break it down into easy but accurate language for you!

A mantra for you: “I do not just lose weight; I refine my form. I do not just eat; I fuel my magic.”

The Ritual of Refinement: Why Isolate Matters

Post-VSG, your tum is a smaller, more fickle vessel. Traditional protein shakes can feel “heavy” or cause dumping syndrome in some folks. This is where we must choose our ingredients with intention.

Using a whey protein with isolate is the ultimate refinement. Because the lactose and fats are stripped away, you are left with a pure, bioavailable shot of strength that your body can absorb instantly. It’s the boost your muscles need without a heavier meal that ruins your day.

(Bioavailable = the rate and extent to which an active ingredient, nutrient, or drug is absorbed from a product and becomes available at its intended site of action within the body)

Clear Protein: An Invisible Elixir

If the sight of a creamy thick protein shake makes your stomach turn (not uncommon on GLP-1), shift your eyes toward clear protein powder.

Think of this as an Enchanted Water. It has the consistency a fruit-infused elixir, but it carries 15g+ of protein. It allows you to hydrate and heal simultaneously, making it much easier to hit those high-protein goals when solids feel impossible.

Challenging the Golden Rule to Combat Malnutrition

We’ve all heard the bariatric commandment: Do not eat and drink at the same time. However, when a GLP-1 has silenced your hunger entirely, sticking to rigid rules can sometimes lead to missing your macros altogether.

IF it doesn’t hurt YOUR pouch, or make you feel sick:

• While we respect the pouch, there are days when you may need to eat and drink at the same time just to get your nutrients in.
• Sip your clear protein slowly while nibbling on high-density protein snacks like jerky or a few cubes of cheese. This approach to nutrition ensures your body has the fuel to recover from your lifting sessions without overwhelming your system.
• You are essentially creating a “liquid meal” inside the pouch, making it pass through more comfortably so you don’t feel “plugged up” for hours.

Take heed, This WILL NOT work for everyone, while “micro-dosing” both at once can help you hit protein goals when your appetite is zero, you have to watch for Dumping Syndrome (nausea, heart racing, cramping). If you feel fine, it’s a valid survival strategy, but it’s definitely a “break glass in case of emergency” move rather than a standard recommendation. We’re getting creative over here as needed.

The Weightlifter’s Litany for the Low-Appetite Day:

1. If solids fail, the clear isolate is your primary fuel.
2. Your body will “eat” its own muscle if you don’t provide protein. Don’t let your gains vanish with your hunger.
3. Every ounce of protein is a brick in your temple.

The Alchemist’s Mixing Ritual

• Clear protein needs a “resting” period. Shake it vigorously with cold water, then let it sit for 1–2 minutes until the foam vanishes and the liquid becomes transparent.
• These potions are best served ice cold. Add frozen berries or ice cubes after mixing to enhance the vibes.

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When the Vanishing Appetite is at its peak, eating can feel like an unwanted chore. To keep your muscle mass intact and your energy high for your heavy lifting sessions, you have to treat your intake like alchemical Micro-Dosing to avoid malnutrition.

When even sipping water feels like too much, lean into Protein Ice.

The Ritual: Freeze your favorite clear protein powder (the whey protein with isolate version) into ice cube trays or popsicle molds.

The Magic: Sucking on these throughout the day provides a steady “drip” of amino acids and hydration without ever making your pouch feel “full” or heavy.

Salt Your Shadows (Electrolyte Magic)

High-intensity lifting and GLP-1s both deplete your minerals. If you’re hydrated but still feel “foggy” or weak, you likely need salt.

• The Tip: Add a pinch of high-quality Celtic sea salt or a zero-sugar electrolyte packet to your clear protein.
• The Benefit: It helps your cells actually hold the water you’re drinking, preventing that “sloshy” feeling in a post-VSG stomach.

Pro Tip: Eat something salty and dry like potato chips or pretzels or corn chips, this may help make you feel thirsty!

Don’t look at a whole meal; it will overwhelm your nervous system. Instead, commit to the “Two-Bite” ritual every two hours.

Keep small, easy to grab protein in your fridge—cubes of chicken, a single hard-boiled egg, or a slice of deli turkey.

Take two bites, then walk away. It’s enough to keep your metabolism humming without triggering the “ick” that comes with a full plate.

If this process will help you avoid malnutrition, it’s worth it.

Enchant your Coffee

If you’re a coffee-drinking witch, don’t waste that liquid space.

Add half & half or protein shake for creamer.

Mix a scoop of collagen peptides into your coffee. This is 5g of protein. Mix 5g of creatine into your coffee. This can also help keep you more regular which, as you know, is essential.

You’re getting 10-20g of protein in before your day even truly begins, usually before the GLP-1 suppression fully kicks in for the afternoon.

When you are in a deep caloric deficit because of your vanishing appetite, your body’s battery depletes quickly. Creatine allows you to squeeze out those last two reps of a heavy set that would otherwise feel impossible. (It’s like having an external mana reserve you can tap into when your physical stamina bar is drained & blinking red.)

(I recommend 5g of Creatine Monohydrate daily, if it does not make you feel ill. No loading phase is needed; just consistency.)

Sometimes appetite loss is sensory. If cold drinks make you feel “tight,” try warm infusions.

Sip on warm bone broth spiked with unflavored protein powder.

Think of it as a “Strength Soup.” It’s savory, comforting, and much easier to digest when you’re feeling “stuck” or nauseous from your meds.

Bone Broth + flavorless protein powder = ~30g protein

Protein Cup Noodles could be a solution to try here! 16g of protein. Go slowly, chew the noodles WELL.

The Weightlifting Witch’s Affirmation for Low-Appetite Days:

My body is a vessel of iron and intention. Even when the hunger is silent, I provide the fuel. I drink for strength; I eat for power; I recover for the magic yet to come.

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Your body is looking for energy anywhere it can find it, and it will consume your hard-earned muscle if you aren’t careful.

Creatine helps pull water into the muscle cells (not just under the skin). This cellular hydration signals to your body that the muscle is “active” and necessary, making it less likely to be broken down for fuel.

It acts as a Protection Spell for your gains, ensuring the weight you lose is fat, not the strength you’ve built.

You might see the scale “stall” or go up 1-2 lbs of water weight initially. Do not panic. This is intra-muscular hydration—it makes your muscles look fuller and work better. It will also help you recover more quickly after a workout.

Post-op “brain fog” and “GLP-1 fatigue” are very real. Your brain is the most energy-hungry organ in your body, and it uses ATP just like your muscles do.

Research shows that Creatine can improve cognitive function and reduce mental fatigue, especially in people who are stressed or in a caloric deficit.

It clears the “mental static,” allowing you to stay focused on your intentions.

A note for my Bari Babes: For a bariatric patient, the scale is a major mental trigger. If you start creatine, you will see the scale stall or go up 1-3 lbs. Let her cook.

A New Ritual Suggestion: The Electric Elixir

• 1 scoop Clear Whey Isolate (Flavor of choice)
• 5g Creatine Monohydrate
• Electrolytes
• 24oz Ice Cold Water
• Garnish of your choosing

Stay strong and keep fueling your flame 🔥

In the craft of the Weightlifting Witch, think of multivitamins and greens as potion components that keep your internal ecosystem from collapsing when heavier fuel is missing.

A high-potency multivitamin acts as a safety net. It ensures that even if you only ate three bites of chicken and a string cheese today, your body still has the Zinc, B12, and Iron needed to keep you moving.

Taking a multivitamin is a protection ritual for your Life Force.

B-Vitamins (especially B12, which is critical post-VSG) are the catalysts that turn what little food you do eat into actual energy. Without them, you feel like a ghost wandering through your workout.

Look for a “B-Complex” or a multivitamin with methylated B-vitamins for better absorption in your post-op pouch.

I have a vitamin B-12 deficiency now and will be supplementing lifelong.

Heavy lifting and rapid weight loss both create oxidative stress (internal “rust”).

If you aren’t eating enough colorful veggies, you aren’t getting the antioxidants to fight that rust.

A high-quality greens supplement provides the phytonutrients and enzymes of a giant salad in a single, easy-to-digest liquid shot or dissolvable powder.

Since the “volume” of a large salad is often too much for a bariatric stomach, a “Greens Elixir” gives you the benefit without the painful fullness.

Greens powders often contain digestive enzymes and probiotics

When your digestion slows down (a common effect of GLP-1s), food can sit in your pouch too long, making you feel nauseous and further killing your appetite.

The enzymes in a greens powder help “break the seal,” moving food through your system more efficiently so that the nexttime you need to eat, your stomach actually feels ready for it.

When I’m on my Tirzepatide through Shed, my appetite is so low that I physically can’t eat enough variety to get all my micros. I treat my Shed-recommended supplements as my ‘Insurance Policy’ for my hair, skin, and muscle…

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YOUR SOLUTION SPELL BOOK:

Clear Protein “Refresher Potion” 

* How to brew: Mix one scoop of clear protein powder with ice-cold water and a squeeze of fresh lime or a splash of sugar-free electrolyte syrup.

• The Magic: It’s thin like juice, so it doesn’t trigger that “heavy” full feeling, allowing you to sip 20g of protein while you hydrate.
• This is the most basic of my potion recipes.

Solid Slumber Potion

I drink this almost EVERY night. I’d encourage you to try similar, it’s been a game changer.

• The Magic: This one is hard to mess up, and easy to enjoy.
• Around 7 pm, heat a chocolate protein shake in the microwave for 1 minute and 20 seconds in a mug. You can also heat it stove top.
• Add 1 scoop of Moon Brew
• Add 1-2 Tablespoons of Swiss Miss Zero-Sugar-Added Hot Cocoa Powder
• Whisk until combined
• Optionally, you can add chocolate LMNT, chocolate Liquid IV, flavor syrups, zero sugar whipped cream, collagen, or creatine

Potion of Muscle Growth (Gym Day)

• The Magic: This potion may help you recover more easily after a workout. I start this on my way into the gym. I typically feel the benefit about 20min into my workout and throughout recovery.
• Start with a blender bottle
• Add 16-24 Oz Water
• 1 Scoop of Collagen (5 g protein)
• 1 Scoop of Creatine (5 g muscular hydration)
• 1 packet Clear Protein Hydration from Shed (previously Shed RX) (15g Clear Whey Protein Isolate, Hydrates with Electrolytes)
• 1 Scoop of Aminos (I aim for flavors that are pleasant more than anything else here!)

Potion of Muscle Retention (Rest Day)

• The Magic: This potion may help you maintain muscle while eating in a caloric deficit. It will also help with hydration.
• Start with a blender bottle
• Add 16-24 Oz Water
• 1 Scoop of Collagen (5 g protein)
• 1 Scoop of Creatine (5 g muscular hydration)
• 1 Scoop of Greens (for digestive support, I get mine from Shed)
• 1 packet Clear Protein Hydration from Shed (15g Clear Whey Protein Isolate, Hydrates with Electrolytes)

The “Stone Stomach” Soothing Ritual

Sulfur burps or feeling like dinner is sitting in your throat three hours later. The Secret Recipe: The 2-Hour “Sunset” Rule.

• This isn’t a drink, but a ritual. Stop all solid food at least 2–3 hours before bed. If you’re feeling “stuck,” sip warm (not hot) ginger or peppermint tea.
• The Magic: Gravity and warmth help encourage gastric emptying so you don’t wake up with reflux.

A “Thirst Silence” Talisman

You forget to drink because the “thirst noise” is gone, leading to dizziness and “brain fog.” (Or worse, dehydration…)

• Use a 32oz bottle with a straw (easier for bariatric sipping!). If desired, add a pinch of sea salt or an electrolyte packet. Fill the cup/bottle with cold water.
• ADHD hydration hack: Having the water bottle in front of you at all times will remind you to drink.
• Set a “chime” on your phone for every hour. Since we can’t eat and drink at the same time, these sips from your Talisman cup are your metabolic lifeline.

The “Slow-Flow” Solution

Slower digestion from the meds + surgery = severe constipation.

The Spell: Magnesium & Movement.

• Consider a daily dose of Magnesium Citrate or Oxide (check with your medical team for your dose) before bed.
• These specific magenium varieties drawa water into the colon to keep things moving.
• Pair this with a 10-minute “whimsy walk” after your largest meal to help physically move things along.

Gym Rations

Feeling weak or “shaky” during your workouts is one of the biggest downsides while you’re eating in a deficit.

• 15 minutes before your workout, have 3-5 sugar-free gummy bears or a small bite of fruit.
• This provides just enough “spark” to your blood sugar to prevent a crash. (Small bites of something like berries will avoid triggering dumping syndrome, allowing you to lift heavy and protect your muscle.)
• I typically eat an Uncrustable about 30 min prior if I can make it work.

Warrior Wisdom & Sources

• The Sleeved Dietitian: Strategies for managing the “pouch” with GLP-1 medications.
• Obesity Medicine Association (2025): Patient guides for handling GI side effects of Tirzepatide.
• Shed Health Clinical Protocols: Hydration and electrolyte balance for telehealth patients.
• ASMBS: Nutritional recommendations for preventing muscle loss during rapid weight loss.