What to Eat on GLP-1s When You’re Not Hungry w/ Rob Hobson

Show notes

Send us Fan Mail Your appetite is smaller on a GLP-1, but how do you know whether those few bites are giving you what you need? US Dietitian Ana Reisdorf and UK Nutritionist Rob Hobson explore how to put together balanced meals, make room for protein and fiber, and eat regularly without returning to calorie counting. They also unpack why familiar diet rules can make nourishing yourself harder when you’re already eating less. **IN THIS EPISODE** - What “every bite counts” means when your appetite and portions shrink - Moving beyond calorie counting and fear of carbohydrates or healthy fats - Finding a regular eating pattern that works with a low appetite - Rob’s “rule of four” for building meals with protein, produce, a fiber-rich carbohydrate, and healthy fat - Using convenient foods like precooked chicken, canned beans, and frozen vegetables - Looking beyond high-protein labels and understanding where protein shakes can fit - Understanding lean mass versus muscle loss and the role of resistance exercise - Adding fiber gradually, staying hydrated, and taking a food-first approach to supplements **ABOUT THE GUEST** Rob Hobson is an award-winning Registered Nutritionist and Sunday Times bestselling author with over 20 years of experience in public health and sports nutrition. His latest book, Every Bite Counts, explores how to maximize nutrition when appetite is reduced, including during GLP-1 treatment. His practical approach focuses on building nutrient-dense meals that support muscle, energy, long-term health, and sustainable eating habits. **CONNECT WITH ROB** Instagram: https://www.instagram.com/robhobsonnutritionist YouTube: https://www.youtube.com/@robhobsonnutritionist Website: https://robhobson.co.uk Every Bite Counts: https://theexperimentpublishing.com/catalogs/summer-2026/every-bite-counts/ **SPONSORS** This episode is supported by Svalto and CaloCurb. Svalto: Learn more about the Svalto Cooler Pro, the portable medication cooler for traveling with your GLP-1 or peptides medications, at https://svalto.com. Use code GLP1HUB for 15% off. CaloCurb: Learn more about the plant-based supplement featured in this episode’s sponsor message at https://calocurb.com. Use code ANA10 for 10% off. Discuss supplement use with your healthcare provider. **CHAPTERS** 00:00 Making every bite count with a smaller appetite 04:42 Nutrient density and moving beyond calorie counting 09:23 Eating regularly when you’re not hungry 12:55 Sponsor: Svalto 13:47 Building balanced meals with the rule of four 16:10 Convenience foods that make meals easier 18:31 Protein-added foods and when shakes can help 20:40 Protein, muscle, and resistance exercise 24:45 Sponsor: CaloCurb 25:45 Fiber, hydration, and starting small 27:37 A food-first approach to supplements 29:29 Building habits without chasing perfection 31:00 Where to find Rob and Every Bite Counts MORE FROM GLP-1 HUB 📬 Get The Steady State, Ana's weekly newsletter with GLP-1 guidance from a dietitian who's on one: http://join.glp-1hub.com 🎙 Subscribe wherever you listen to podcasts, and if this episode helped, leave a quick review on Apple Podcasts or Spotify - it's the single best way to help more people find the show. 🌐 Shop GLP-1 essentials, meal plans, and recipes: https://shop.glp-1hub.com 📷 Follow on Instagram: @glp1hub 📺 Watch on YouTube: https://www.youtube.com/@GLP-1hub *Some of the links shared are affiliate links. When you make a purchase, I will receive a small commission at no cost to you. Thank you for supporting the show. *The content of this show is for informational purposes only and does not constitute medical advice. The goal of this show is to provide various points of view about GLP-1 Medications. The personal and professional opinion of the guests and their content does not necessarily reflect the opinion of Ana Reisdorf or GLP-1 Hub.