Expert Q&A

Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturally. Advice? :) for those with hypothyroidism or Hashimoto's

Understanding Your Hormonal Reality After Mounjaro

I've worked with hundreds of women aged 45-54 who lost significant weight on Mounjaro only to face the familiar plateau once they transition naturally. With hypothyroidism or Hashimoto's, your slower metabolism means every kilo lost requires 15-20% more effort than someone with normal thyroid function. The 13kg you've already achieved is impressive—congratulations. The key now is protecting that loss while addressing the autoimmune and hormonal factors that make further progress feel impossible.

Hashimoto's often causes inflammation that drives insulin resistance and joint pain. Mounjaro helped suppress appetite and improve blood sugar, but natural maintenance requires rebuilding your metabolic foundation without relying on medication. Focus first on confirming your current thyroid labs include TSH, free T4, free T3, and thyroid antibodies. Many patients see better results when their doctor optimizes to the upper half of the reference range rather than just "normal."

Nutrition Strategies That Work for Hypothyroid Bodies

Stop chasing conflicting nutrition advice. My approach in The Metabolic Reset Protocol emphasizes three daily non-negotiables: 1.5g of protein per kg of goal body weight (roughly 100-120g for most women), 25-35g of fiber from vegetables, and consistent meal timing within a 10-12 hour window. For Hashimoto's, eliminate gluten and dairy for 30 days to reduce antibody levels—studies show this can drop inflammation markers by up to 40%.

Sample day: Breakfast of 3 eggs with spinach and avocado, lunch of grilled salmon salad with olive oil, dinner of chicken stir-fry with broccoli and quinoa. Avoid ultra-processed foods that spike blood sugar and worsen diabetes management. Track your intake simply with a basic app—no complex plans required. This stabilizes blood pressure and prevents the rebound weight common after GLP-1 medications.

Joint-Friendly Movement That Builds Momentum

Joint pain making exercise impossible? Start with what you can do for 10 minutes daily. My protocol recommends "movement snacks"—short walks after meals to improve insulin sensitivity without stressing joints. Add resistance band exercises 3 times weekly targeting major muscle groups. Building muscle raises your resting metabolic rate by about 50 calories per pound of muscle gained, crucial when your thyroid is underactive.

Swimming or water aerobics offers zero-impact options many with Hashimoto's find transformative. Aim for 7,000 steps daily rather than 10,000 to avoid burnout. Consistency beats intensity, especially when insurance won't cover formal programs.

Long-Term Mindset and Monitoring for Success

Track weekly averages of weight, energy, and symptoms instead of daily numbers. Many regain 30-50% of lost weight within a year without structured support—don't let that be you. Reassess labs every 3 months and consider working with a practitioner experienced in both weight loss and thyroid care. The embarrassment of asking for help stops here; your health deserves it. Small, sustainable changes compound powerfully when tailored to your hormonal profile.

💬 What the Community Says

The community shows cautious optimism mixed with realism. Many with hypothyroidism or Hashimoto's report losing 10-20kg on Mounjaro but struggling to maintain without it, often regaining 4-7kg in the first six months. A common theme is frustration with doctors who dismiss ongoing fatigue and joint pain as "just your thyroid." Most practitioners find high-protein, anti-inflammatory diets helpful but debate exact carb levels—some thrive below 100g daily while others need more for energy. Water workouts and walking get frequent praise as joint-friendly starting points. A vocal minority warns against stopping Mounjaro abruptly without a clear maintenance plan, sharing stories of rapid rebound. Beginners feel overwhelmed by supplement suggestions yet appreciate simple meal frameworks that accommodate busy schedules and diabetes management. Overall sentiment leans toward steady progress over perfection, with users encouraging lab monitoring and patience with slower metabolic rates.
Cite this answer
Clark, R. (2026). Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturall. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/where-to-go-from-here-i-lost-13kg-on-mounjaro-but-i-am-doing-the-rest-naturally-advice-for-those-with-hypothyroidism-or-hashimoto-s
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Is tomato paste lectin free during the weight loss plateau phase while doing intermittent fasting? ▸ How effective is autophagy really helping me lose fat: what to track and how to measure progress? ▸ Diabetics with TPN (IV nutrition experience) and the role of cortisol and stress hormones and how it connects to gut health and inflammation? ▸ When do I decide to ignore something that seems very real — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Difference between a 3 day and 5 day water fast for autophagy and the role of cortisol and stress hormones: best practices and common mistakes to avoid? ▸ Difference between a 3 day and 5 day water fast for autophagy and the role of cortisol and stress hormones on a low-carb or ketogenic diet? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ Can i Fast for autophagy for loose skin without losing anymore weight — how a functional medicine approach differs if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Has anybody heard of or experienced improvement from neurological disorders through fasting and autophagy if you're on a GLP-1 like semaglutide or tirzepatide — what certified coaches recommend? ▸ What is a super quick "Mix some of this in" to make coconut oil (purely in liquid form) taste ok to make it easy to consume: how to talk to your doctor about this during the weight loss plateau phase? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Diabetics with TPN (IV nutrition experience) and the role of cortisol and stress hormones on a low-carb or ketogenic diet? ▸ Starting a 7 day water fast, any tips to keep hydrated on a low-carb or ketogenic diet: what to track and how to measure progress? 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ Why aren’t obesity medical breakthroughs a bigger deal and its effect on metabolism and insulin levels while doing intermittent fasting? ▸ What’s your favorite toothpaste for people with insulin resistance — what the research actually says? ▸ How to get Stem Cells from fasting while doing intermittent fasting when you have PCOS or hormonal imbalances? 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ Tips for maintenance: what’s yours for long-term maintenance (not just short-term) — what certified coaches recommend? ▸ Can you take vitamin D with a tbsp of oil on an extended water fast for people with insulin resistance specifically for women over 40? ▸ What is happening? Is this normal and its effect on metabolism and insulin levels — what the research actually says? ▸ How long was your withdrawal when you went sugarfree for those with hypothyroidism or Hashimoto's — what certified coaches recommend? ▸ What is the connection between we starting to lose the plot and how it connects to gut health and inflammation? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What is the connection between we starting to lose the plot and its effect on metabolism and insulin levels? 📖 Metabolic Efficiency — The state where your body processes fuel cleanly and maintains high energy levels without the need for constant snacking… ▸ What Am I doing Wrong — what do certified weight loss coaches recommend during the weight loss plateau phase? ▸ Can i mix peps in the same syringe for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? ▸ Why is my psychiatrist recommending supplements — how a functional medicine approach differs specifically for women over 40? ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances on a low-carb or ketogenic diet? ▸ When do you know to go to the hospital — evidence-based answer for CFP patients — what the research actually says? 📖 Smart Cycling — The strategic alternating of medication doses with planned 'off' periods to prevent receptor desensitization and ensure … ▸ How to LOSE STUBBORN BELLY FAT - 5 Biggest Mistakes — what certified coaches recommend? ▸ What is the connection between we starting to lose the plot on a low-carb or ketogenic diet? ▸ Got diagnosed today, where do i go from here — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What is your best way to shift focus when starting and changing your HRT on a low-carb or ketogenic diet and its effect on metabolism and insulin levels? 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ Low TSH, Low T4, and Low T3 simultaneously on Levothyroxine — anyone experienced this and the role of cortisol and stress hormones — what certified coaches recommend? ▸ Is tomato paste lectin free during the weight loss plateau phase: what to track and how to measure progress? ▸ Best Curcumin Supplements: how to talk to your doctor about this — what certified coaches recommend? 📖 GIP (Gastric Inhibitory Polypeptide) — A hormone that, when combined with GLP-1, enhances the body’s ability to break down fat and manage blood sugar levels mo… ▸ Does anyone here successfully cheat without going completely off the rails: how to talk to your doctor about this and how it connects to gut health and inflammation? ▸ Can you take vitamin D with a tbsp of oil on an extended water fast and how it connects to gut health and inflammation when you have PCOS or hormonal imbalances? ▸ Is it ok to mix between low carb and keto: what to track and how to measure progress: best practices and common mistakes to avoid? ▸ Low TSH, Low T4, and Low T3 simultaneously on Levothyroxine — anyone experienced this and the role of cortisol and stress hormones on a low-carb or ketogenic diet? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Same Workout Until it becomes Zone 2: best practices and common mistakes to avoid and its effect on metabolism and insulin levels? 📖 Non-Scale Victories (NSV) — Improvements in energy, sleep, and disease reversal that matter just as much as the numbers on the scale during your tra… ▸ I am on my second week of mounjaro (2.5 mg dose ), but there is no drop on the weighing scale, I am feeling demotivated, can anyone guide me, isn’t mounjaro for me for long-term maintenance (not just short-term) on a low-carb or ketogenic diet? ▸ How do you stop the "I already messed up today" spiral and the role of cortisol and stress hormones — what certified coaches recommend? ▸ Who still goes to steeplechase — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? ▸ Anyone tried tigernut flour — what do certified weight loss coaches recommend for long-term maintenance (not just short-term)? ▸ Has anybody heard of or experienced improvement from neurological disorders through fasting and autophagy if you're on a GLP-1 like semaglutide or tirzepatide and its effect on metabolism and insulin levels? ▸ What’s your favorite toothpaste for people with insulin resistance for people with insulin resistance? ▸ How does chasing skinny ever get old for long-term results — what the research actually says? 📖 Leptin Sensitivity — Restoring your brain's ability to hear the 'I am full' signal, which is often muted by high-sugar diets and systemic inf… ▸ What's the dumbest thing you and/or your siblings did when you were left home alone for those with hypothyroidism or Hashimoto's when you have PCOS or hormonal imbalances? ▸ Does Mounjaro help people with bulimia for those with hypothyroidism or Hashimoto's — what the research actually says? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Estradiol Cypionate- I’ve been underdosing- what dose are you at — what do certified weight loss coaches recommend when you have PCOS or hormonal imbalances? ▸ What is going on with my thyroid when you have PCOS or hormonal imbalances: best practices and common mistakes to avoid? ▸ Same Workout Until it becomes Zone 2: best practices and common mistakes to avoid specifically for women over 40? 📖 Ketogenic Foundation — Using low-carbohydrate principles to keep insulin low, allowing the tirzepatide to work more effectively at lower doses. ▸ Same Workout Until it becomes Zone 2: best practices and common mistakes to avoid — what certified coaches recommend?