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
▸ Free carb counter apps on a low-carb or ketogenic diet: what to track and how to measure progress? ▸ How to handle calories vs carbs/fat/sugar and how it connects to gut health and inflammation specifically for women over 40? ▸ Lost weight not exactly willingly and everybody’s weird about it for long-term maintenance (not just short-term) — what the research actually says? ▸ 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? 📖 Hormonal Chaos — The internal state of imbalance caused by modern grains and refined carbs that overrides willpower and forces the body t… ▸ Has anyone felt better taking antidepressants instead of hrt — evidence-based answer for CFP patients — what certified coaches recommend? ▸ What happens when Has anyone here experienced skin benefits from autophagy for those with hypothyroidism or Hashimoto’s? ▸ What to do if you have to eat late dinners?? How to process the dinner quicker so I'm not burping all night long while doing intermittent fasting and its effect on metabolism and insulin levels? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What foods to stock for overnight guest — evidence-based answer for CFP patients — what certified coaches recommend? 📗 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'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? 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Good calorie amount? Advice to get high volume low cal and more protein when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ Crust check 🔥 ribeye done right for long-term maintenance (not just short-term)? ▸ Is it okay for teenagers to do longterm lowcarb/keto — evidence-based answer for CFP patients for those with hypothyroidism or Hashimoto’s? 📖 Modern Wheat Dangers — The hidden threat in hybridized grains that causes gut inflammation and spikes blood sugar more aggressively than pure t… ▸ Are people who get no effect just using bad product for people with insulin resistance when you have PCOS or hormonal imbalances? ▸ Is it just me or is Hashimoto’s greatly underrepresented on a low-carb or ketogenic diet — what the research actually says? ▸ Probiotics worked for a month then stopped. Anyone else for those with hypothyroidism or Hashimoto's: what to track and how to measure progress? ▸ When you want something sweet but still try to keep things somewhat low-carb and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Adipose Tissue Signaling — The way fat cells communicate with the brain; our goal is to fix these signals so the body stops defending an unnaturall… ▸ How does autophagy only happen whilst we sleep for sustainable results when you have PCOS or hormonal imbalances? 📗 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 ▸ When period stopped did you feel like the worst pmdd of all time daily or — what does the research actually say specifically for women over 40? ▸ Sugar free 2020, who's with me — what most people get wrong about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ If a random dance partner app existed .. would you try it: how to talk to your doctor about this and its effect on metabolism and insulin levels? ▸ What is your immediate go to for some relief during ha — what most people get wrong about this — what certified coaches recommend? 📖 Lectin-Free Living — Eliminating inflammatory plant proteins that damage the gut lining and trigger the autoimmune responses that often stall… ▸ How to handle calories vs carbs/fat/sugar and how it connects to gut health and inflammation on a low-carb or ketogenic diet? ▸ What actually helps with the dryness when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? ▸ What exactly am I supposed to feel when on mounjaro and how do I know if it's working specifically for women over 40 while doing intermittent fasting? ▸ 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? 📖 Autophagy — The body's natural 'housecleaning' process that occurs during fasting or low-insulin states, promoted during our mainten… ▸ How many were first diagnosed with OCD if you're on a GLP-1 like semaglutide or tirzepatide on a low-carb or ketogenic diet? ▸ 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: 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 ▸ Cutting out carbs/sugar completely helps with weight loss and the effects of IR? Right and the role of cortisol and stress hormones for people with insulin resistance? ▸ Should I be worried yet, been sitting for 5 days no movement while doing intermittent fasting if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Beef/Beef organs protein powder: what to track and how to measure progress if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Is it possible that low carb is the only way I can eat specifically for women over 40 and its effect on metabolism and insulin levels? 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Good sources of fibre — what do certified weight loss coaches recommend and how it connects to gut health and inflammation? ▸ What can I ask for if estrodiol cream remains in shortage? Newly prescribed-should I even start if I can't refill next month — how a functional medicine approach differs — what the research actually says? ▸ Is anyone else worried about judgment from others for those with hypothyroidism or Hashimoto's if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Does mental health predict diabetes as much as BMI? Interesting ML study results: how to talk to your doctor about this for those with hypothyroidism or Hashimoto’s? ▸ Does okra water actually help gut issues: what to track and how to measure progress — what certified coaches recommend? 📗 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 ▸ 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? 📖 High-Dose Dependency — The pharmaceutical trap of staying on maximum medication doses indefinitely, which we avoid through our smart cycling me… ▸ I wanted to ask what is the science behind not allowing any fat during the fat burning phase like how critical is it if I ever had a tiny bit of half-and-half or a tiny bit of olive oil? Is it really do something to the body. ▸ Were any of you guys fans of Journey? How big were they — what the research actually says? ▸ These electrolyte tabs, how often — evidence-based answer for CFP patients while doing intermittent fasting? ▸ Got diagnosed today, where do i go from here — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? 📖 Phase 2: Aggressive Loss — A 40-day window of focused fat loss supported by low-dose medication and a specific lectin-free, low-carb nutritional fr… ▸ What’s your favorite toothpaste for people with insulin resistance for long-term maintenance (not just short-term)? ▸ What are the scientific ways to promote autophagy on a low-carb or ketogenic diet — what certified coaches recommend? ▸ How much protein should I eat if I weigh 280 pounds and want to cut a 100 pounds of fat off of my body? ▸ Traveling with IBS-D to a 5-day conference in San Diego: how do you manage food — what most people get wrong about this during the weight loss plateau phase? ▸ 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? 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… 📗 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 ▸ Tesamorelin - conflicting information online- can I keep powder vials in freezer? Can I keep reconstituted vials in fridge — what do certified weight loss coaches recommend for those with hypothyroidism or Hashimoto’s? ▸ Fitter or kidding myself: how to talk to your doctor about this if you're on a GLP-1 like semaglutide or tirzepatide? ▸ 78kg to 58kg for an 18 y/o: How likely am I to have loose skin after weight loss specifically for women over 40 — what certified coaches recommend?