There is a particular kind of day that can make you feel like you’ve somehow lost your grip on everything.

Nothing is necessarily wrong. You went to work. You took care of your kids. You answered the texts. You did all the normal life things. But somewhere between breakfast and bedtime, the routine you had been trying so hard to maintain quietly disappeared.

You didn’t eat the way you planned. You didn’t get your movement in. You were tired, or stressed, or just completely over it. Maybe you ate something because you were hungry. Maybe you ate something because it sounded good. Maybe you ate something because you were sitting on the couch watching a movie with your kid and, honestly, you wanted the damn popcorn.

And then comes the part I think so many of us know far too well.

You decide tomorrow will be different.

Tomorrow you’ll get back on track. Tomorrow you’ll drink more water. Tomorrow you’ll hit your protein. Tomorrow you’ll walk. Tomorrow you’ll make better choices. Tomorrow you’ll be disciplined again.

And if tomorrow doesn’t work, there’s always Monday.

We are remarkably good at turning one imperfect day into a reason to postpone taking care of ourselves.

The problem isn’t that you had a bad day. It’s what you decide that bad day means.

I have been thinking about this a lot lately.

Keep reading »

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I have been feeling overwhelmed this week, and the weird thing is that I don’t really know what I’m overwhelmed by. My brain is just on high alert, throwing ideas at me at approximately 900 miles per hour while simultaneously making me want to sit on the couch and do absolutely nothing.

It’s a very special combination where I can think of twelve things I want to create, three things I need to finish, a new product I want to build, a challenge I want to start, a million content ideas I want to film, and somehow still stare at my computer and accomplish approximately nothing.

My brain is full of ideas, but my capacity does not magically expand just because my brain has decided we need 47 new projects.

And honestly, I have mixed feelings about it because this is also one of the things I genuinely love about myself.

The amount of ideas that flow through my head every single day is kind of insane.

I love creating. I love building things. I love thinking about how I can make something better, make something easier, teach something differently, or turn an idea into something people can actually use. That part of my brain has helped me build so much of what Girl Code Daily is today.

It is also the same brain that can make me completely overwhelmed when all of those ideas arrive at once.

This week has been a little bit of that.

I’m still filming what I eat, and I actually still really like that content. That hasn’t changed. But the last three days I haven’t wanted to do anything.

Then suddenly my brain decided that 10,000 steps sounds like a fantastic idea, so now I’m trying to figure out what that looks like before I officially start my October challenge.

Then I’m thinking about a new product I want to create, which is exciting until I remember that creating a new product is, in fact, work.

And suddenly my brain is overwhelmed by the thing it just asked me to do.

I think there is a difference between being stuck and having too many places to go

This is something I’m trying to understand about myself instead of immediately trying to fix it.

Because I don’t think I am out of ideas. If anything, I have the opposite problem. I have too many directions I could go in. And when everything feels exciting, it becomes surprisingly difficult to decide what deserves my attention right now.

That is something I think a lot of us experience in our own journeys, even if the “ideas” look different. We decide we want to lose weight, start exercising, drink more water, meal prep, sleep better, organize the house, save money, take care of ourselves, finally clean out the closet, and maybe become the woman who wakes up at 5 AM and drinks lemon water while journaling about her goals.

Girl, please.

Sometimes we don’t need another goal.

Sometimes we need to stop adding things long enough to figure out what actually matters right now.

And that is where I am this week.

Six months of Girl Code Daily

There is also something else I keep thinking about this week, and that is the fact that we have officially been here for six months.

Six months.

When I look at that number alongside the fact that there are now 105 paid members, I genuinely have a hard time believing it. Every single person who decided to pay to be here, read these posts, join the conversations, share your Monday Focus, check in on Wednesdays, celebrate your wins, and let me into pieces of your actual life has helped make this something much bigger than I imagined when I started it.

And I don’t take that lightly.

One of the things I want to do over the next few months is create more ways for us to actually do things together inside Girl Code Daily. I have some ideas for monthly challenges, and I’m excited about them because I think there is something really fun about having a shared focus for a month and seeing what happens when we all show up in our own way.

But I also know that more is not automatically better.

If I put a challenge in front of you every month, I don’t want Girl Code Daily to become another place where you feel like you’re behind because you didn’t complete the thing perfectly.

That is not what I want this to be.

Any challenge I create here is going to come with the same philosophy I try to live by myself: show up, do your best, own it.

keep reading below »

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I was watching YouTube the other day and came across a video from a woman who lost 50 pounds by walking 20,000 steps a day.

I watched the whole thing.

And when it ended, my immediate thought was:

LET’S DO THIS.

😂

Not the 20,000 steps part.

Let’s not get crazy.

But the walking. The consistency. The challenge. The seeing what happens when you decide to move more every single day.

I was SO motivated by her story that I immediately started thinking about how we could do our own version of this inside Girl Code Daily.

And that’s how 10K in October happened.

First, I want you to watch this

I’m putting the video right here because I genuinely want you to watch it.

It is motivating.

She takes you through her entire journey, month by month, showing where she started, how she built 20,000 steps into her life, what those first weeks looked like, how her routine evolved, and what happened to her body and her life as she kept going.

And I loved watching the progression.

Because you don’t just see a before-and-after.

You see the process.

You see someone starting somewhere, figuring it out, making walking part of her routine, getting stronger, getting more comfortable with it and eventually seeing just how much can change when you keep doing one relatively simple thing over and over again.

That was the part that got me.

I didn’t finish the video thinking, “Okay, I need to walk 20,000 steps tomorrow.”

I finished it thinking:

What if we just started walking more?

So... we’re doing it.

Starting October 1, we’re doing 10K in October.

10,000 steps a day.

For 31 days.

And yes, I realize that 10,000 steps is a LOT more than some of us are getting right now.

That’s okay.

Because I don’t want you looking at 10,000 and thinking you have to magically become a 10,000-step person overnight.

If you’re currently getting 3,000 steps, maybe your October goal is 5,000.

If you’re at 5,000, maybe you work toward 7,000.

If you’re already around 8,000, maybe you’re ready to push toward 10K.

And if you’re already hitting 10K?

Let’s see what happens when you commit to doing it consistently.

The challenge is called 10K in October because 10K is the goal we’re working toward.

But the bigger goal is movement.

More than you’re doing now.

More walks.

More getting up.

More getting outside.

More finding little pockets of movement in the life you’re already living.

You don’t have to be at 10K to start moving toward 10K.

And who knows where this takes us?

This is honestly the part that makes me excited.

Because maybe October is the month you go from 4,000 steps to 6,000.

Maybe you go from 6,000 to 8,000.

Maybe you hit 10K and realize, wait... I actually like this.

Maybe one day 10K becomes your normal.

Maybe one day you decide you want to see what 12K feels like.

Or 15K.

Or maybe you’re one of those completely insane people who eventually decides 20K sounds fun.

I’m not saying I won’t be that person someday.

I’m just saying I’m not promising it for October. 😂

But that’s what I loved about watching her journey.

She didn’t know what the end of the road was going to look like when she started.

She just started walking.

And then she kept walking.

And then she looked up and realized she had completely changed her life.

I think we need more challenges like this

Not challenges that require us to completely overhaul our lives.

Not challenges where you have to be perfect every single day.

Not challenges where missing one day means you failed and might as well quit.

I want something we can actually live with.

Because we are busy women.

We have jobs and kids and families and houses and responsibilities and approximately 900 things on our mental to-do lists at all times.

But we can walk.

We can find ten minutes. We can take the long way. We can walk while we’re on the phone. We can walk after dinner. We can walk around the neighborhood. We can get on a walking pad. We can park farther away.

We can get up from our desk.

We can add movement without making movement our entire life.

And I think that’s what makes this so exciting.

We’re not trying to become professional walkers.

We’re just going to see what happens when we move more on purpose.

We’re doing this together

You can absolutely participate on Instagram.

I’m going to be posting daily Stories, polls, reminders and check-ins throughout October, so you can follow along there and do this with me for free.

But if you want the full experience, Girl Code Daily is going to be our home base.

Every morning, I’ll post our check-in inside the community chat.

• We’ll share our goals.

• We’ll share our steps.

• We’ll post screenshots.

• We’ll talk about how we got them.

• We’ll celebrate the days when 10K feels easy.

• And we’ll laugh about the nights when it’s 9:47 PM and somebody has 2,300 steps left.

Most importantly, we’ll do it together.

Because there is something different about deciding you’re going to do something and then having a whole group of women checking in alongside you.

You don’t have to do this alone.

So that’s the plan

I watched a woman walk 20,000 steps a day and lose 50 pounds.

It lit a fire under me.

And instead of just watching the video, getting inspired for 12 minutes and then going back to my normal life, I thought:

Why don’t we do something with this?

So we’re doing it.

October 1.

10K in October.

Start wherever you are.

Work toward more.

See what happens.

Maybe this is just one month.

Maybe it becomes a habit.

Maybe it changes more than your step count.

Maybe one day we’re the women making the 20K video that inspires somebody else.

For now, though?

Let’s just start walking. You in?

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Nyk

There is always another thing I could add. Another habit I could track. Another strategy I could try. Another way I could make this whole weight loss thing more complicated than it needs to be.

But right now, I actually feel pretty good about the direction I am going, so this week’s Monday Focus is less about changing course and more about staying consistent with the things I already know are helping me.

I don’t need a brand-new plan every Monday. Sometimes I just need to keep going.

Keep Recording What I Eat

I am continuing with the food tracking and vlogging.

I really like recording what I eat because it gives me a running picture of what my actual life looks like instead of some imaginary version of how I think I am eating. The more I do it, the more useful I find it.

I can look back. I can notice patterns. I can see where I am getting plenty of protein and where I am not. I can see how often I am eating out. I can actually look at the week instead of trying to remember it.

And I like that this method lets me be honest without requiring me to make my food perfect.

I am not recording my food because I want to pretend I eat perfectly. I am recording it because I want to see my real life.

Protein First Thing

I also want to keep protein at the front of my day.

When I get protein in early, I feel better about the rest of the day. It gives me something solid to build from instead of getting to lunch and realizing I have somehow consumed approximately seven grams of protein and a questionable amount of caffeine.

So this week, protein first thing in the morning is staying on the list.

It does not need to be complicated. I just want to make it one of those things I do because I already know it works well for me.

And those two things are pretty straightforward.

The third one is a little more complicated.

Because I am not trying to completely cut anything out, and I am not interested in creating another set of food rules that I will inevitably get tired of following. I am trying to figure out what actually makes sense for me right now, based on the way I am eating, the way I am living, and where I want to go next.

And that is where this week’s focus gets a little more interesting.

🟨 HIGHLIGHT THIS: I am not trying to eat perfectly. I am trying to make better decisions more consistently.

Inside the paid section, I want to talk about the one change I am making around fast food, why I am not eliminating it completely, and how I am thinking about making choices more intentionally without turning this into another diet.

Because I think there is a big difference between restricting something and simply deciding you want less of it.

And Then There Is Fast Food

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190.

Yesterday it was 189, so naturally I would have preferred to wake up to that number again this morning. But I’m not mad about 190.

I’m also on the very last day of my period, and I can tell I am holding onto some water. My wedding ring is tight today, and it normally isn’t. That’s one of those little things that makes me think the scale is probably not giving me the complete picture this morning.

So I’m going to let 190 be 190.

Because the bigger thing I am looking at is that I am still down from where I started when I began tracking my food. And that is what matters to me right now.

I think it is really easy to get caught up in the daily number when you’re weighing yourself regularly. You see 189 one day and 190 the next and immediately start trying to figure out what you did wrong. But a one-pound change overnight isn’t a failure, and it doesn’t erase the progress from the week before.

The scale is giving me information. It isn’t giving me a grade.

And I think that distinction is becoming more important to me the longer I do this.

I’m not interested in having one really good week followed by a week where I completely lose my mind because I can’t maintain whatever I did. I want to see what happens when I make small changes that I can actually live with and then give them enough time to tell me something.

So This Week, I’m Going to Change a Few Things »

Join the Sunday Weigh in Thread »

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If you’re a Founding Member, I’ll see you there.

If you’re a free or paid member who has been wondering what these meetings are actually like, let me tell you.

Our Girl Code Daily Meetings are essentially the live version of our check-in threads.

We meet every other week, take turns checking in, talk about how our journeys are actually going, celebrate the wins, talk through the things that aren’t going so well, and get to know the women who are doing this alongside us.

There’s something different about being able to actually talk instead of typing your check-in into a thread.

You can say, “Okay, this is what’s happening,” and someone can respond right then. You can celebrate a win with us. You can talk through something you’ve been struggling with. Or you can just show up, listen, and be part of the conversation.

And because these are live conversations, they aren’t recorded.

That’s intentional. I want these meetings to feel like a space where we can actually show up as ourselves and talk, not another piece of content that gets saved for later.

One important reminder

The Girl Code Daily Meeting is a Founding Member benefit.

So if you’re currently a free or paid member and want to join us tomorrow, you’ll need to upgrade to Founding Member before the meeting.

Meeting Link » Upgrade to Founding, upgrade under the subscription section.

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Sometimes you find something that works because it is the thing you are supposed to do, and sometimes you find something that works because you finally figure out how to make it something you actually want to do.

That has been the theme around here lately, because tracking has somehow gone from the thing everyone knows they probably should do to the thing people are actually experimenting with.

Food, protein, water, steps, sleep, weight, medication, even dashboards. We have people who track everything, people who track almost nothing, people who track passively, people who track manually, and people who are starting to wonder whether they might actually be tracking too much.

Which, honestly, is useful information too.

Because the goal was never to create another place where you can come and collect a list of things you are failing to keep up with. The goal is to figure out what actually helps you, and I think that has been one of the more interesting conversations to come out of this little tracking experiment we’ve accidentally created.

Before you keep scrolling, drop your win in the comments.

Big, tiny, weird, completely unrelated to weight loss... I want it. These roundups are built from what happens in this community, so give me something to celebrate.

Wins We Loved This Week

There were some really good ones this week. One of our Besties is down nearly three pounds after a week of teaching and running around the library, which may officially make working in a school a cardiovascular activity.

Another is down 1.7 pounds after an emotional week and, more importantly, had a birthday dinner at a teppanyaki restaurant where she ordered exactly what she wanted, had a glass of wine, ate some fried rice and about half of her meal, and stopped when she was full. No guilt, no “I blew it,” and no deciding that because she had birthday food she might as well turn the entire weekend into a free-for-all. She just recognized that she was full and trusted herself enough to stop, which is a very different kind of win.

Someone else went from 222 earlier in the week to 215.6 on the scale this morning and had to get off and get back on because apparently 215.6 sounded suspicious. I understand that reaction completely. Sometimes the scale gives you a number and you are like, “That cannot possibly be my business,” so naturally you have to get back on and verify the evidence.

Her week also included the end of her cycle, less stress at work, and finally having some help in the kitchen, which is a pretty good reminder that our bodies are responding to approximately one million things that have nothing to do with whether we were “good” that week.

We also had a 1.6-pound loss at a WW weigh-in, which wasn’t a new low but was still lower than the previous week. Another Bestie is down another pound after a week involving a broken-down car, helping her mom four days, and three soccer games over the weekend, and although she still hasn’t made it to the gym, she is increasing her walking and has once again declared that the gym is the goal for this week.

At this point, I feel like the entire community should probably be standing outside the gym with balloons when she finally makes it through the front door.

And then we have the scale-stuck crew, which is always going to be part of this conversation because bodies apparently refuse to follow a clean little progress chart.

One Bestie walked more than 8,500 steps five days last week and said she feels lighter, but the scale has been sitting stubbornly at 203 after she had previously seen 199.

It is frustrating, obviously, but I loved that she could identify something changing even while the number wasn’t cooperating. That is one of the reasons I keep wanting us to talk about more than just the scale, because sometimes your body is changing before the number decides to send you the memo.

The “You’re Not Alone” Section

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I got my school picture today.

I’ve been getting a school picture every year for the past 12 years as a teacher, and this year something hit me differently.

I loved the picture.

And that might sound like a tiny thing, but for me, it isn’t.

Because I remember what it felt like to look at pictures of myself before my GLP1 journey. I remember wanting to crumble them up, throw them away, and burn them. I didn’t want to see them, and I definitely didn’t want anyone else to see them.

So realizing that I can look at a picture of myself now and actually like what I see?

That’s a win I don’t think I knew to hope for.

In today’s free Friday episode, I’m talking about what my weight loss journey has actually given me beyond the number on the scale, why GLP1 changed my life, and the philosophy behind everything I’m building with Girl Code Daily.

Because weight loss is part of the journey.

It just isn’t the whole journey.

We talk about:

• The emotional difference between seeing old pictures of myself and seeing myself now

• Why GLP1 changed so much more than my weight

• The space GLP1 gave me back in my brain

• Why I don’t believe your life should be put on hold until you reach your goal weight

• Why real-life weight loss has to include fast food, pizza, exhaustion, kids, work, stress, and imperfect days

• Why I believe GLP1 is the tool, but YOU are the plan

• What Girl Code Daily actually is and why I created it

• Why showing up matters more than being perfect

• Learning to take care of yourself inside the life you actually have

• And the unexpected emotional win of simply liking a picture of yourself

Girl Code Daily is $5.99/month or $40/year.

Subscribe now

If you want the daily conversations, check-ins, accountability, and deeper conversations that go beyond weight loss, come join us inside Girl Code Daily.

Because you don’t have to wait until you’re smaller to start living.

And you don’t have to hate yourself on the way there.

There is a very specific kind of frustration that happens when you’ve been working on yourself for a long time and realize you have somehow collected an absurd amount of data about your body while knowing surprisingly little about how you actually feel.

I can tell you how much I weigh. I can tell you how much I’ve lost. I can tell you where I started, where I want to go, and how many pounds stand between me and that goal. I can track food, protein, workouts, steps, medication, sleep, measurements, and probably seventeen other things if I really want to make myself miserable. 😂

There is no shortage of things willing to tell us how we’re doing.

The problem is that most of them are measuring an outcome.

And weight loss, especially when you’re doing it for months or years, is not just an outcome. It’s a life you’re living while the outcome is happening.

There are weeks when the scale moves and you feel fantastic. There are weeks when the scale doesn’t move and you still did things you’re incredibly proud of. There are days when your motivation is through the roof and days when you’re dragging yourself through the most basic parts of your routine. There are periods where you’re sleeping better, feeling calmer, feeling more in control, and realizing something has changed long before you can put a number on it.

What if we paid attention to all of that, too?

That is the question that eventually became the Girl Code Daily Check-In.

And today, I’m opening the BETA to you.

Not because I think I’ve built the perfect dashboard.

Quite the opposite.

I’ve built the first version of something I’ve been thinking about for a long time, and now I want to put it in your hands and see what happens.

I didn’t want to build another tracker

There are already countless apps that will happily let you track every measurable part of your existence.

Calories. Protein. Water. Steps. Workouts. Weight. Measurements. Sleep. Medication. Blood pressure. Heart rate. Macros. You can probably find an app that will track how many times you remembered to breathe today if you look hard enough.

And I’m not saying those things are useless. Some of them can be incredibly helpful. I use tracking in my own life because I like having information, and I think there is real value in knowing what you’re eating, understanding your habits, and being able to look back at your progress.

But I didn’t want Girl Code Daily to become another place where you have to perform wellness correctly.

That distinction matters to me.

Because I know what happens when tracking gets out of control. Something that was supposed to make your life easier starts becoming another job. You miss a checkbox, so you feel behind. You don’t hit your goal, so you feel like the day didn’t count. You have one imperfect day and suddenly the entire week feels ruined.

I didn’t want that.

I wanted something that made you want to come back tomorrow.

So instead of asking you to track every possible behavior, I wanted the dashboard to ask you something much simpler:

How are you doing?

The eight questions are the point

Every day, the dashboard gives you eight questions.

• How is your overall mood?

• How is your energy?

• How stressed are you?

• How do you feel about your sleep?

• How motivated do you feel?

• How anxious do you feel?

• How in control do you feel?

• How focused do you feel?

That’s it.

And yes, I know there are probably another thirty things we could add.

That’s exactly why I don’t want to.

Because the simplicity is intentional.

I don’t need to know every detail of your day to help you start noticing patterns in your life. I don’t need to know exactly how many steps you took before I can understand that your energy has been feeling better lately. I don’t need another spreadsheet full of numbers to tell me that stress has been higher for the last few weeks.

The check-in is designed to create a snapshot.

Not a diagnosis. Not a judgment. Not a report card.

Just a moment where you stop long enough to say, This is where I am today.

At the end, those eight answers create your Your Day score, but please don’t turn around and make that number another thing you need to “win.”

A 90 isn’t a morally superior day to a 62.

A 62 might have been a really hard day where you still showed up.

The score is information, not a grade.

That might be the most important piece of this entire thing.

Okay, if you're a Girl Code Daily member, here's where I want to actually show you what's inside.

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On Monday, I told you that I thought I had finally found my way back into tracking food without making it into this giant, exhausting thing that I have to force myself to do. And I have to tell you, I am actually doing really well with it. But the surprising part isn’t that I’m tracking. I actually really like doing it.

I’ve been filming what I eat, and somehow the thing I expected to feel like work has started feeling like a little part of my day that I genuinely enjoy.

I’m remembering to film things much more consistently, which means I’m also remembering what I ate much better. I like putting the videos together. I like doing the voiceovers. I like seeing the numbers at the end. And, probably most importantly, it is easy content for me to make, which means I’m getting something out of the process beyond simply having a food log.

The thing I thought I was going to have to force myself to do is becoming something I actually look forward to doing.

And I think that matters more than we give it credit for. We talk about consistency like it is mostly a matter of discipline, as though the people who stick with things simply have more willpower than everyone else. But when you find a way of doing something that fits naturally into your life, consistency starts requiring a lot less convincing.

Maybe repetition isn’t the problem

Reading everyone’s Monday Focus comments made me think about this even more, because several of you are doing exactly what we talked about last week: repeating the things that you already know help you. Tracking is showing up again. Protein is showing up again. Water is showing up again. The gym is showing up again. Sleep is showing up again. And I actually love that.

There is this weird pressure to constantly come up with a new goal, a new challenge, a new strategy, a new thing to try. But there is something incredibly useful about saying, “This worked for me, so I’m going to do it again.” You don’t get bonus points for making your life more complicated.

For me, the difference this time is that tracking doesn’t feel like a punishment. It feels like a record of what I’m already doing, and because I’ve found a format I enjoy, I’m naturally doing it more consistently. That doesn’t mean I am suddenly going to film every bite of food for the rest of my life. It just means I found a version of tracking that fits the life I’m living right now.

Sometimes the sustainable version of a habit is simply the version you don’t dread doing.

And that might be worth looking at in your own Monday Focus this week. Not just whether you’re doing the thing, but whether the way you’re doing it actually fits you.

NEW: Girl Code Daily Dashboard Beta Coming Soon

Okay, so this is the fun part.

I’ve been working on something new for Girl Code Daily, and it’s not quite ready yet, but I wanted to show you where we’re headed because I think this could become something really useful for us.

The Girl Code Daily Dashboard is going to give you a place to actually see your journey building over time. Your check-ins, your wins, your weekly reflections, your progress, and all of those little pieces that are really easy to forget when you’re only thinking about where you are today.

I don’t want Girl Code Daily to just give you things to read. I want it to help you actually see your own progress.

And because I’m still building it, I want your input before I decide what belongs there.

What do you track?

Your weight? Steps? Water? Protein? Calories? Workouts? Sleep? Measurements? NSVs? Mood? How you’re feeling? How often you’re showing up? Something completely different?

What would you actually want to open your dashboard and see?

I want to know the things you are already paying attention to, the things you wish you could see more clearly, and the information that would make looking back at your journey feel meaningful instead of just being a bunch of numbers sitting in different apps.

This is going to be our first version, not the final version. I would much rather build something based on what you actually want than disappear into a corner for six months and come back with a beautiful dashboard that nobody asked for. 😂

So even though the beta isn’t quite ready to play with yet, start telling me what you want on it.

What do you track?

What do you want to track?

And what would make you look at your dashboard and think, Ohhh. Look at me actually doing this. Actually SHOWING UP!!

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There is a very specific kind of panic that happens when you are trying to lose weight on a GLP1.

You step on the scale.

You don’t like the number.

And suddenly you are conducting a full investigation into your entire existence.

Maybe the dose isn’t working anymore. Maybe you need more protein. Maybe you aren’t eating enough. Maybe you’re eating too much. Maybe you need to work out more. Maybe you need to stop eating carbs. Maybe everyone else on Reddit is losing faster than you. Maybe your metabolism is broken. Maybe you should change medications. Maybe you should just throw the scale directly into the trash and pretend none of this ever happened.

I understand the impulse because weight loss can make us incredibly impatient with ourselves. We want the number to tell us whether we’re doing a good job, and when it doesn’t give us the answer we want, we start looking for something to fix.

But I’ve been thinking a lot about how often we try to change something before we actually understand what is happening.

And I think that is one of the biggest mistakes we can make on a GLP1.

We keep trying to solve the wrong problem.

The problem with using the scale as the entire story

The scale is useful. I am not anti-scale, and considering how much of my own journey I’ve documented publicly, that would be a pretty hilarious position for me to take.

But the scale is still only one piece of information.

It can tell you what you weigh today. It cannot tell you whether you have built habits that are supporting you. It cannot tell you whether you’re eating enough protein. It cannot tell you whether stress is making everything harder than it needs to be. It cannot tell you whether you’re sleeping like a person or like someone who has been personally victimized by bedtime. It cannot tell you how consistent you’ve actually been.

And it certainly cannot tell you why you are doing all of this in the first place.

That matters because two women can have almost identical numbers on the scale and need completely different things.

One woman might have lost 15 percent of her starting weight and be moving steadily toward her goal, but she has completely stopped prioritizing protein and movement because her appetite is so low.

Another woman might have lost 7 percent and feel frustrated because she expected more, when in reality she has been incredibly consistent, is building sustainable habits, and simply needs a little more patience.

Another might be technically progressing but feel miserable because she is spending every single day thinking about the scale.

Another might know exactly what she should be doing but is struggling to follow through because her actual life is currently on fire.

Those aren’t the same problem.

So why would we give all four women the same advice?

Knowing your numbers is not the same thing as knowing what to do next.

Your GLP1 journey needs a bigger picture

This is something I have had to remind myself of throughout my own weight loss journey.

It is very easy to become obsessed with the outcome because the outcome is measurable. Pounds are measurable. Percentages are measurable. Goal weights are measurable. Your dose is measurable.

The other pieces of this journey are a lot harder to put into a neat little box.

How is your relationship with food changing?

Are you getting enough protein consistently, or are you having one good protein day followed by three days of realizing at 8:47 PM that you’ve basically eaten coffee and vibes?

Are you moving your body in a way that you can actually maintain?

Are you sleeping?

How stressed are you?

How often are you starting over?

How do you respond when the scale goes up?

Are you actually living differently, or are you just waiting until you hit your goal weight to start living differently?

And underneath all of that is the question I think we don’t ask nearly enough:

What is the bigger reason you wanted to lose weight in the first place?

Because your answer to that question should influence what happens next.

If you want to lose weight because you want to feel stronger, then movement deserves attention.

If you want to lose weight because you want to feel better in your body, your relationship with the scale might deserve attention.

If you want to lose weight because you want to be around and active with your family, then building habits you can maintain in your actual family life matters a whole lot more than following a plan that only works when everything goes perfectly.

There isn’t one right way to do this.

There is the thing that matters most for you right now.

That’s why I made The GLP1 Assessment

I’ve been working on something that I wish more women had when they started this journey.

Not another giant PDF.

Not another checklist telling you that you need to drink your water, eat your protein, exercise five times a week, meditate, sleep eight hours, journal, meal prep, stretch, and somehow remain calm while doing all of it.

Because honestly, who has time for that?

I wanted something that would help you step back and actually see where you are.

So I created The GLP1 Assessment, a free interactive assessment for women who are currently on a GLP1.

You enter information about your starting weight, current weight, goal weight, height, age, how long you’ve been on your GLP1, your weight loss and pace, along with questions about food, protein, movement, sleep, stress, your relationship with the scale, consistency, and the bigger reason behind your goals.

Then it takes all of that information and gives you a personalized GLP1 Snapshot.

You’ll see things like how many pounds you’ve lost, what percentage of your starting weight you’ve lost, how far you are from your goal, your approximate pace, your 20 percent milestone, and your current trajectory.

But the part I care about most isn’t the number.

It’s the biggest opportunity.

Because I don’t want this assessment to tell you that you are good or bad at weight loss.

I want it to help you see where your attention could make the biggest difference right now.

You don’t need to fix everything. You need to know what matters most.

Clarity comes before the plan

There is a reason I intentionally made the assessment separate from the next thing I’m building.

I don’t want the free assessment to tell you exactly how to overhaul your entire life.

That’s not its job.

Its job is to give you a clearer picture of your starting point and help you identify the area that deserves your attention.

Because once you know that, you can stop trying to fix twelve things at once.

If your assessment shows that your biggest opportunity is protein, that’s useful information.

If it shows that movement is the thing you’ve been consistently avoiding, that’s useful information.

If your weight is progressing but your relationship with the scale is making the entire experience miserable, that is useful information too.

And if your biggest opportunity is consistency, that doesn’t mean you need more discipline or a stricter plan. It might mean the plan you’re trying to follow simply doesn’t fit your life.

That’s an important distinction.

We have a tendency to look at inconsistency and immediately blame ourselves. But sometimes inconsistency is actually information. It can be a sign that something about the plan needs to change.

The goal isn’t to walk away from the assessment with a longer list of things you’re failing to do.

The goal is to walk away thinking, Oh. I see it now.

That moment matters.

Because you cannot build a useful plan from a picture you haven’t taken the time to look at.

And then comes the much more interesting question

Once you know where you are, the obvious next question becomes:

Okay.

Now what?

That is the question I’ve been building toward with my next project, You’re on a GLP1. Now What?

The GLP1 is the tool.

You are the plan.

And I don’t think the answer is another list of rules that someone else hands you.

The next step is figuring out what your own plan actually needs to look like. What are you going to do about food when your appetite disappears? How are you going to approach protein when you are struggling to eat? What happens on the days when life gets chaotic? How are you going to handle the scale? What kind of movement makes sense for you? What happens when you have a bad week? How are you going to build consistency without making your entire life revolve around weight loss?

Those are much bigger questions than, How many calories should I eat?

And they deserve more than a generic answer.

I’m working on a guided digital workbook that will help you take the clarity you get from your GLP1 Snapshot and turn it into an actual plan for your next 30 days.

The Assessment helps you understand where you are.

The digital workbook will help you decide what you’re going to do next.

If you want to be the first to know when You’re on a GLP1. Now What? is available, you can join the waitlist here » You’re on a GLP1. Now What?

But start with the assessment.

Don’t try to overhaul your entire journey tonight.

Don’t decide that everything is broken because the scale didn’t cooperate this morning.

Don’t immediately assume you need to change your medication, your calories, your workout routine, your entire diet, and your personality.

Take a breath.

Look at the whole picture.

Figure out what is actually going well, what isn’t, and where your biggest opportunity is right now.

Because weight loss gets a whole lot less overwhelming when you stop trying to improve everything at once.

And sometimes the most productive thing you can do isn’t making another plan.

It’s finally getting clear on the one you actually need.

Nyk

Work is demanding more. Your kids need more. Your brain is carrying more. And suddenly the routines that usually feel manageable feel completely impossible.

That’s where I am right now.

Read more

Subscribe now

Last week, I reluctantly started tracking my food again.

I was not excited about it. In fact, I pretty much entered the week with a giant internal “ugh, fine” attached to the whole thing.

But something unexpected happened.

I liked it.

Not in a “tracking my food is my new favorite hobby” kind of way. Let’s not get crazy. But I liked having a record of what I was eating. I liked being able to look back instead of trying to remember what I had eaten throughout the day. And most importantly, I liked that it gave me information without requiring me to make every meal into a complicated decision.

Sometimes you don’t need to find the perfect way to do something. You just need to find a way that you actually like enough to keep doing.

There Is No Prize for Making It Harder

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I lost 4 pounds this week.

And no, I didn’t suddenly start eating perfectly.

I didn’t cut out carbs, stop eating out, or completely change my diet.

I started tracking my food and paying attention.

And that awareness changed the choices I made.

In today’s episode, we’re talking about the difference between changing what you eat and changing how you choose, because sometimes the biggest shift isn’t a new diet. It’s simply getting out of autopilot.

I’m also kicking off the GLP1Won challenge today: 28 days of showing up in the WayBetter app. I’m going to be tracking, vlogging, and paying attention to what happens when I consistently show up instead of trying to be perfect.

In this episode:

• Why tracking isn’t magic — but awareness can be

• The difference between restriction and making an intentional choice

• How seeing your food choices can create a pause before you automatically act

• Why you don’t have to completely change what you eat to make better choices

• What losing 4 pounds taught me this week

• Why I’m combining tracking, accountability, and vlogging for the next 28 days

• A simple question you can ask yourself before making your next food choice

The question for this week:

Read more

There is something really interesting about watching yourself change in real time.

Not the dramatic before-and-after kind of change that gets put into a side-by-side photo, but the much quieter kind that you almost miss because you are living through it. The kind where you suddenly realize you have been doing something differently for a week or two, and it is starting to affect the way you move through your days.

That is what happened to me this week.

I started tracking everything I eat again, and then I decided to take it one step further and actually show you everything I eat. I recorded my food every day, added up my calories, and paid attention to what was happening instead of relying on my memory of what I thought I had eaten.

And the funny thing is, I did not really change what I eat.

I still ate Panda Express. I still had Papa John’s. I still had popcorn. I still had the foods I actually like. I did not suddenly become the person who meal preps twelve identical containers of chicken and broccoli on Sunday afternoon and then spends the rest of the week pretending she is excited about them.

What changed was my awareness.

I knew I was going to have to show it.

And somehow, that tiny layer of accountability was enough to change my decisions without making me feel like I was dieting.

I did not need another set of food rules. I needed to start paying attention again.

That distinction has been sitting with me all week.

Because I think sometimes we assume that when our weight starts moving in the wrong direction, the answer has to be something bigger. We need a stricter plan, a new diet, a new medication, more exercise, fewer calories, or some other dramatic intervention that is going to finally make us behave ourselves.

But what if we are not always lacking discipline?

What if sometimes we are simply not paying attention?

That is what I am testing right now.

And the early results have been pretty interesting.

The difference between tracking and being accountable

Read more

28 Days. One Goal. Show Up.

Join the challenge here » https://waybetter.app/invite-glp-won/STSYCnFMTX

We start tomorrow.

If you know you tend to struggle with consistency once the year gets busy, this is your chance to get ahead of it.

GLPWon is a 28-day accountability challenge designed to help you build momentum before the hardest season of the year hits.

This isn’t a “start over” challenge.

It’s a show up anyway challenge.

And yes, there’s money on the line.

Because sometimes we don’t need another inspirational quote.

We need a reason to actually do the thing.

HERE’S EXACTLY WHAT YOU’RE GETTING

When you join GLPWon, you’re not just getting a list of 28 tasks.

You’re joining a group doing the challenge with you.

DAILY TEXT MESSAGE

Every day, I’ll send you a text message to keep the challenge top of mind and remind you that today is another opportunity to show up.

DAILY VOICE NOTE

You’ll also get a daily voice note from me inside the challenge.

I’ll be there every day with encouragement, perspective, reminders, and the occasional “okay, girl... let’s get it together.”

THE Waybetter APP

You’ll download the app where the entire challenge lives.

Inside the app, you’ll be able to:

• See your daily challenge tasks

• Get reminders

• Check off your progress

• See others participating

• Watch everyone show up alongside you

• Stay connected throughout the 28 days

Because accountability hits differently when you can actually see other people doing it too.

You open the app. Someone else completed today’s task. Someone else checked in. Someone else showed up.

And suddenly you’re thinking:

Okay. I’m showing up too.

That’s the magic of doing this together.

WHAT ARE THE 28 TASKS?

28 Days With Nyk Calendar White 9

199KB ∙ PDF file

Download

Download

I’m showing you the entire challenge calendar before you join.

No mystery.

No bait-and-switch.

No signing up and finding out afterward that I’m asking you to run a marathon at 5 AM.

You can look at every task, see what you’re committing to, and decide if you’re in. These are the things we’re going to focus on for the next 28 days.

Simple actions.

Daily wins.

Things that move you forward.

But here’s the important part:

You have to actually do them.

Because this is a challenge.

IT’S $50 TO JOIN.

Yes. $50. And I intentionally made this a paid challenge because I want you invested in it.

Free challenges are easy to ignore.

You can say you’ll do it.

You can download the checklist.

You can save the post.

And then... nothing.

GLPWon has some skin in the game.

But here’s where it gets really good.

COMPLETE 24 OUT OF 28 TASKS...

AND I’LL GIVE YOU $25 BACK.

That’s right.

If you complete at least 24 of the 28 challenge tasks, you’ll get $25 back.

Which means you could ultimately participate in the entire 28-day challenge for just $25.

You don’t have to be perfect.

You have four days you can miss.

You just have to show up enough times to earn your money back.

WHY ARE WE DOING THIS NOW?

Because the next few months are coming.

And if you’ve been on a weight loss journey for any amount of time, you already know what happens.

Schedules get crazy.

The holidays show up.

Travel happens.

Food is everywhere.

Sleep gets weird.

Your normal routine disappears.

And suddenly January arrives and you’re telling yourself:

“Okay. I need to start over.”

I don’t want that for you.

I want you to enter that season with momentum already built. I want you practicing consistency before life gets chaotic. I want you proving to yourself that you can keep showing up even when everything isn’t perfectly lined up.

We’re not waiting until January to care about ourselves.

We’re starting now.

THIS IS NOT ABOUT PERFECTION.

You will have busy days.

You will have days when you don’t feel like doing it.

You will have days when the task feels inconvenient.

Good.

That’s exactly why we’re doing a challenge.

Because weight loss doesn’t happen because you had 28 perfect days. It happens because you learn how to keep showing up when real life is happening around you.

GLPWon is your opportunity to practice that.

For 28 days.

With me.

With everyone else in the challenge.

And with a very simple goal:

SHOW UP.

YOUR $50 ISN’T JUST A PURCHASE.

It’s a commitment.

You’re saying:

I’m going to give myself 28 days.

I’m going to participate. I’m going to check the app. I’m going to do the tasks. I’m going to let myself be accountable. I’m going to stop waiting for the perfect time.

And I’m going to see what happens when I actually show up.

And if you complete 24 of those 28 days?

I’ll hand $25 of that commitment right back to you.

WE START TOMORROW.

This is the FINAL CALL.

You need to join today because once we start tomorrow, we’re already on Day 1. You don’t want to be sitting on the outside watching everyone else check off their first task.

You don’t want to spend the first week thinking, Damn, I should have joined.

You don’t want to wait until January and wish you had started sooner.

Get in now.

Download the app.

Look at the calendar.

See exactly what you’re committing to.

Then let’s do the next 28 days together.

28 DAYS.

24 TASKS.

$25 BACK.

ONE BIG GOAL

SHOW UP.

Join GLPWon today.

Tomorrow, we start.

Join Us >>

Every Friday I take your comments, hand them to ChatGPT, and say, “Okay, what happened this week?”

And honestly?

This week was apparently brought to you by tracking.

Food tracking. Protein tracking. Water tracking. Step tracking. Sleep tracking. Tracking with Lose It. Tracking with WW. Tracking with Cal AI. Tracking with ChatGPT.

And approximately zero people saying, “You know what I’ve always wanted? Another thing to keep track of.”

But here we are.

Before you keep scrolling, drop your win in the comments. Big, tiny, weird, completely unrelated to weight loss... I want it. These roundups are built from YOUR comments, and the more you give us, the more fun ChatGPT has on Friday.

Let’s get into it.

Wins We Loved This Week

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Today I had parent-teacher conferences from 2–6 PM, with a new conversation every 15 minutes.

And somehow, I came home, ate dinner, got Jude to bed, edited my What I Eat in a Day vlog, recorded this episode, and still had enough left to write my article.

That made me realize something:

I almost forgot how tired I used to be.

Before losing the weight, a day like this would have completely wiped me out. I would have had enough energy to get through the absolute necessities—and not much else.

But weight loss has given me something I don’t think we talk about enough:

capacity.

More energy for my kids. More energy for work. More energy for creating. More energy for the things I actually want to do.

And that is a weight-loss victory too.

In this episode, we’re talking about the invisible changes that happen when you lose weight, why we sometimes don’t recognize how much our bodies were holding us back, and why you should start paying attention to the ways your life is changing, not just what the scale says.

In this episode:

• The reality of four hours of back-to-back parent-teacher conferences

• The difference between being tired and having absolutely nothing left

• Why I connect my increased capacity directly to my weight loss

• The non-scale victories we don’t talk about enough

• How easy it is to normalize feeling exhausted

• Why your weight-loss journey should ultimately be about getting your life back

• Questions to ask yourself beyond “How much have I lost?”

• Why GLP-1 medication deserves credit for the role it played in my transformation

• And a reminder to notice what is already different—even if you’re not at your goal yet

Want the rest of the week?

This is your free Friday episode.

Inside Girl Code Daily, you get Monday through Thursday episodes plus my articles, weekly community threads, the community, the chat, and the conversations happening between episodes.

It’s basically the whole Girl Code Daily experience instead of just the Friday preview.

Join for $5.99/month or $40/year.

Subscribe now

If you’ve been listening to the Friday episodes and thinking, I like it here, come hang out with us for the rest of the week.

I’d love to have you inside.

Nyk

Split dosing.

If you’ve been around GLP-1 spaces for any amount of time, you’ve probably seen someone mention taking their medication twice a week instead of once.

Maybe you’ve wondered if that’s actually a thing.

Maybe you’ve heard someone say it completely changed the way they felt throughout the week.

Maybe you’ve even thought, Wait... could I be doing that?

And if you have, I want to have a real conversation about it.

Because I have people inside my membership who have recently started split dosing and are telling me they absolutely love it. I’ve had conversations with members about it, I’ve talked about it with people in my community, and I personally really like split dosing as well.

My own prescription actually instructs me to take my medication twice per week.

So this isn’t a conversation I’m having from the perspective of, “I saw this on TikTok and decided it sounded fun.”

But, and this is a pretty important but, I also don’t want to turn my personal experience into medical advice for you.

Your medication, your prescription, your health history and your dosing schedule are between you and the clinician who prescribes your medication.

What I do want to do is explain what split dosing actually means, why some people are interested in it, what we know about the pharmacology, what we don’t know from clinical research, and why I think this is a conversation worth having instead of something we either blindly embrace or immediately dismiss.

Because, as usual, the truth is somewhere in the middle.

First: what exactly is split dosing?

At its simplest, split dosing means dividing a prescribed amount of medication across two administration days instead of taking the entire amount at once.

And I want to slow down right there because this is where the internet gets messy.

Split dosing does not mean taking your normal weekly dose and then taking another full dose a few days later.

It does not mean doubling your medication.

It does not mean taking more medication because you think your shot “wore off.”

And it definitely does not mean looking at somebody else’s syringe, concentration or dosing schedule and deciding that’s what you should do.

The conversation we’re having here is about a person whose clinician has decided that dividing their prescribed medication across the week is appropriate for them.

Same prescribed amount. Different distribution.

That’s an important distinction.

And because different medications, formulations and prescriptions can work very differently, I’m intentionally not giving you a dosing formula in this article.

I’m not your prescriber.

I’m the girl sitting here saying, Let’s understand the conversation before we start yelling about it.

But aren’t GLP-1s supposed to be once a week?

Yes.

This is the part that needs to be said clearly because there is a lot of confusion around it.

The FDA-approved injectable formulations of medications like Semaglutide and Tirzepatide are labeled for once-weekly administration.

For example, the current prescribing information for Mounjaro specifies once-weekly administration, and Tirzepatide has an elimination half-life of approximately five days, which is one of the reasons the medication can be dosed weekly.

Semaglutide is also labeled for once-weekly administration, and its elimination half-life is approximately one week.

So if you’re thinking, Wait, why would anyone need two injections if the medication was designed to last all week?

That’s actually a very reasonable question.

The answer isn’t that the medication suddenly stops working after three days.

It doesn’t.

These are long-acting medications.

They stay in your system for a significant amount of time.

Tirzepatide reaches peak concentration roughly 8–72 hours after an injection and then gradually declines, while Semaglutide reaches peak concentration roughly 1–3 days after administration and has a much longer half-life.

So when somebody says, “I feel like my shot wears off,” that doesn’t necessarily mean there is no medication left in their body.

It may mean they notice a difference in how they feel as the medication concentration changes throughout the week.

And that distinction is huge.

The part that makes split dosing interesting

Think about what happens after an injection.

You don’t inject the medication and suddenly have the exact same amount floating around in your body every day until your next shot.

The medication is absorbed. It reaches a peak. Then the concentration gradually decreases. That’s pharmacokinetics. Basically, what your body does to the medication over time.

With Tirzepatide, the medication reaches maximum concentration somewhere between 8 and 72 hours after administration, and the half-life is approximately five days.

Semaglutide reaches maximum concentration approximately one to three days after administration and has an approximately one-week half-life.

This is exactly why once-weekly dosing works.

But it also helps explain why some people describe their week differently from one day to the next. Some people feel relatively consistent. Some people notice that the first couple of days after their injection feel very different from days five, six or seven.

Some people don’t notice anything at all.

And some people start thinking:

“Would I feel more consistent if my prescribed amount were divided throughout the week?”

That’s the question. Not:

“How can I get more medication?”

How can I potentially distribute the medication differently?

Those are two very different conversations.

The “peak and valley” feeling

This is probably the easiest way to explain why people are curious about split dosing. Imagine a wave.

Your medication concentration isn’t perfectly flat throughout the week. It rises after your injection and then gradually declines. Again, that doesn’t mean the medication stops working when the concentration drops.

It simply means your body isn’t experiencing the exact same drug concentration every hour of every day.

And some people are more aware of those changes than others.

Maybe the beginning of your week feels like:

“Oh yeah. I barely think about food.”

You eat a smaller meal and you’re satisfied. Cravings are quieter. Food noise is lower.

Then a few days pass and you start noticing:

“Hmm. I’m thinking about food more.”

“I’m hungrier today.”

“Why do I suddenly want everything in my pantry?”

“Is this medication even working anymore?”

Except the medication hasn’t disappeared. Your experience of it may simply be changing. And this is one reason some people and clinicians explore different dosing patterns.

The goal isn’t necessarily more medication. It may be a more consistent experience.

But, and I really want to underline this, that idea is biologically plausible. It is not the same thing as having strong clinical evidence proving split dosing is superior.

That distinction matters.

So what does the actual research say?

Here’s where I’m going to be annoyingly responsible.

The large clinical trials that established the effectiveness of these medications used the approved dosing schedules.

For Tirzepatide, the major weight-management trials studied once-weekly administration. Systematic reviews of the clinical trial evidence likewise evaluate once-weekly Tirzepatide.

Semaglutide’s weight-loss evidence is also overwhelmingly based on once-weekly administration, with large randomized trials and meta-analyses showing significant weight loss with that schedule.

What we do not have is a giant randomized clinical trial showing:

Once-weekly dosing versus split dosing twice per week, and split dosing wins.

We don’t have that evidence.

We also don’t have high-quality evidence showing that split dosing is universally better for side effects. We don’t have evidence showing that everybody who feels hungry toward the end of the week would benefit from it.

And we absolutely don’t have evidence saying that everyone taking a GLP-1 should split their dose.

That’s where I think the internet gets ahead of the science.

Someone has a good experience. Then someone else says, “You HAVE to split dose.” Then suddenly it becomes GLP-1 law. That’s not how evidence works.

But lack of evidence isn’t the same thing as proof that it doesn’t work

This is the nuance I wish we had more of.

There is a difference between saying:

“There isn’t strong clinical evidence that this is better.”

and saying:

“This doesn’t work.”

Those are not the same statement.

If a large randomized trial hasn’t compared two dosing schedules, we simply don’t have the data to confidently say which schedule is better for everyone. And real life is full of individualized medical decisions.

Clinicians sometimes adjust how medications are prescribed based on the individual patient, their response, their tolerability, their goals and their medical history.

That doesn’t make the individualized approach the new standard.

It means medicine isn’t always one-size-fits-all.

And that is exactly why I think split dosing is worth discussing responsibly.

Not as a hack.

Not as a secret.

Not as something you should copy from me.

But as a question.

So why are people actually trying it?

Read more