Dinner Party on a GLP-1: Maintenance

Here’s a little reminder that the last 90 days of the year are starting tomorrow, October 1. And it would be easy to coast through the holidays and tell myself I’ll set a new goal in January. I’m doing the Last 90 Days Challenge with two commitments for the rest of the year. One fitness goal and one that’s simply about doing things I enjoy. You don’t have to wait for January 1st to set a new goal. The final 90 days of the year are a chance to explore what’s next for you in GLP-1 maintenance and start building toward it now. Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. © 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com

You have the best strength session you’ve had in months. You feel powerful walking out of the gym. The next morning, the scale is up a pound and a half, this happens to me more times than not. But this is the moment people quit strength training and go back to cardio only, and I understand why. It feels like the scale is punishing you for trying harder or trying something different. Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. © 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com

You’ve maintained your weight successfully for months, maybe longer, and then you think: I’d like to lose five pounds or 10 more pounds. I call this a maintenance cut, and while on paper it sounds like the original weight-loss phase, the context around it changes everything. There’s also a different question sitting underneath it: Is this five pounds about health, or is it about the mirror? I ran a four-week maintenance cut this summer with 140 in mind, and I landed at 143.2. The decision to give myself grace, not the four weeks of maintenance cut, was the actual work. Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. © 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com

You step on the scale and it’s up two pounds. Before you let a number do a number on you, ask yourself one question: Is this worth reacting to? A single morning weight is never just one thing; it’s the sum of a dozen things, most of which have nothing to do with fat gain. Strength training, inflammation, sodium, travel, sleep, alcohol and digestion can all move the scale, which is why what matters isn’t today’s number but the trend. One data point is noise. Fourteen data points are a signal. Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. © 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com

Here’s the problem. A lowest weight is a moment. A maintainable weight is a practice. Those are not the same thing, and treating them the same is what keeps people white-knuckling their way through maintenance instead of settling into it. Your lowest weight probably happened under conditions you can’t and shouldn’t try to repeat every day. Under-fueled. Under-slept. Maybe under some stress that had nothing to do with wellness. It was a snapshot, not a target. Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. © 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com