Expert Q&A

Where to go from here? I lost 13kg on mounjaro, but I am doing the rest naturally. Advice? :) — how a functional medicine approach differs

Transitioning Off Mounjaro Successfully

Congratulations on your 13kg loss with Mounjaro. The key now is shifting to natural methods that address root causes rather than masking symptoms. In my functional medicine approach outlined in The CFP Weight Loss Method, we focus on restoring metabolic health so your body maintains progress without the medication. This differs from conventional care by testing for underlying issues like insulin resistance, thyroid function, and inflammation instead of just prescribing higher doses or switching drugs.

Addressing Hormonal Changes and Metabolic Adaptation

Many in your age group face hormonal changes in perimenopause or andropause that slow metabolism. After stopping Mounjaro, expect a temporary rebound in appetite as GLP-1 effects fade. Counter this by stabilizing blood sugar with 25-35g protein at every meal and eating within a 10-12 hour window. My method emphasizes cycling carbohydrates: 100-150g on active days from vegetables and berries, dropping to 50g on rest days. This prevents the insulin spikes that make weight harder to lose and supports those managing diabetes and blood pressure.

Joint-Friendly Movement That Actually Works

Joint pain shouldn't stop you. Start with 20-minute daily walks after meals to improve glucose control by 25%. Add resistance band exercises 3x weekly targeting major muscle groups—squats, rows, and presses using bodyweight or light bands. These build muscle that burns 6-10 extra calories per pound daily. Avoid high-impact activities; focus on consistency over intensity. In The CFP Weight Loss Method, we track non-scale victories like reduced knee pain within 4 weeks.

Creating Simple Nutrition Without Overwhelm

Forget complex meal plans. Use my plate method: half non-starchy vegetables, quarter protein, quarter smart carbs or healthy fats. Shop once weekly for eggs, salmon, leafy greens, olive oil, and Greek yogurt. This fits middle-income budgets and busy schedules. Test your fasting insulin—if over 10 uIU/mL, prioritize 30 minutes of movement before breakfast. Functional medicine differs here by using food as medicine to lower inflammation markers, often reducing blood pressure meds under doctor supervision.

Track weekly averages, not daily fluctuations. Aim for 0.5-1kg loss per month naturally. This sustainable pace prevents the yo-yo cycle you've experienced before. Start small, celebrate progress, and reach out in our community for accountability.

💬 What the Community Says

The community shows cautious optimism after GLP-1 experiences like Mounjaro. Many 45-54 year olds report successfully maintaining 10-15kg losses by adopting simpler protein-focused eating but struggle with the appetite rebound and joint limitations when going fully natural. Most practitioners find functional medicine testing for hormones and inflammation helpful, though insurance rarely covers it, leading to out-of-pocket frustration. A vocal minority debates whether natural methods can match medication results long-term, especially with diabetes management, sharing stories of regained energy from walking programs but embarrassment asking for help. Overall sentiment highlights relief at avoiding complex plans, with users swapping budget-friendly tips and warning that without addressing root causes, weight often creeps back within six months.
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-how-a-functional-medicine-approach
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.

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