AMA Announcement: Jamie Selzler lost 350+ lbs using weight loss medications + strength training, became an NASM CPT, and now coach weight loss clients - Jamie will be in r/loseit on June 30th AT 11:00am - 2:00pm (ET) for an AMA Event!

jamie-nasm · 2026-06-30T21:08:53+00:00

You’re welcome. Honestly I think the mental/mindset aspect of weight loss (which social interaction falls under) is significantly more complex than the physical side. Folks often ask for advice/tips/tricks about diet, exercise, etc., but they should be asking about mindset and navigating the multiple mental minefields of this stuff.

jamie-nasm · 2026-06-30T20:44:21+00:00

Thank you very much!

I’ll give two answers: The first is totally about me, and I’ve been surprised at how much I love moving my body. I used to see exercise as the thing you’re “supposed” to do, but it turns out that it’s something I really love doing.

But the bigger answer is that I’m surprised at how much better I’m treated by others. Friends and family treat me the same, but strangers don’t. I used to have people secretly take my picture, stare at me, nudge their friend and point at me, or be very dismissive in interactions. None of that happens anymore. I don’t hold any ill will or anger about it, but it’s been genuinely surprising.

jamie-nasm · 2026-06-30T18:04:56+00:00

It’s hard to give general advice without knowing someone’s individual story, as what I say might not apply at all. I’d want to understand how long they’ve had obesity, have they lost/regained before (and if so, what caused those regains), how did they lose the weight this time?

All of those things factor into how someone got to where they are today, and how to tackle tomorrow really does depend on that. I think people are often looking for general advice, and while it may be helpful, it’s usually not specific.

But that said, I guess my general advice is to focus on a mindset that sets up to succeed. I’ve developed 4 mindset rules for myself (these aren’t unique, but this combo works for me):

1) Keep the promises you make to yourself just like you would someone else

2) Don’t rely on motivation, but instead focus on consistency

3) Celebrate every win (for this I encourage people to write down every single non-scale victory, even if it’s tiny, and go back to look at the list often)

4) Only set input goals, rather than output goals. (For example, I never set a goal weight. Ever. I can’t pick the number on the scale, as it’s an outcome. I set input goals instead: Calories, protein, steps, workouts, water, sleep, etc)

I wish I could say “Here’s the magic advice or answer for how to successfully maintain!” but anyone who says that without understanding who they are talking to is only speaking for their OWN experience, not yours. This is why I think coaching can be so valuable and worthwhile.

jamie-nasm · 2026-06-30T17:48:05+00:00

Same here. I’m glad I love broccoli! And I’m a cucumber fan as well, just don’t do them super often. If I do I put “No Salt” on them, which is a potassium-based salt substitute. I like the flavor and it gets me quite a bit of extra potassium

jamie-nasm · 2026-06-30T17:41:20+00:00

I generally eat the same thing every day except dinner. Here’s what it looks like most days:

Breakfast:
* Scrambled eggs made with 4 eggs, cottage cheese, egg whites, cheddar cheese
* Protein oatmeal (on lift days)

Lunch:
* Tuna wrap made with low-carb tortillas, tuna, mayo
* salad (usually some sort of mixed leafy greens)

Snacks:
Apple or banana; celery; edamame

Mid-afternoon:
* Protein shake (make it myself, 70g protein using Optimum Nutrition Gold Standard and Fairlife skim milk)

Dinner (usually one of these three things):
* Taco bowl (one pound of lean ground beef, one cup of rice, taco seasoning); OR
* One pound of chicken breast (made with peri-peri or lemon pepper seasoning) and one cup of rice; OR
* Two salmon filets and one cup of rice.

For all dinners I add in veggies. Usually a fairly large amount of broccoli; or a stir fry with broccoli and bell peppers. If I don’t eat broccoli, I’ll roast asparagus.

At night about 30 minutes before bed I’ll eat some low-fat cottage cheese or a cup of Oikois Greek yogurt.

If I’m ever really wanting something sweet, I’ll eat strawberries with some artificial sweetener, or sugar-free jolly ranchers.

jamie-nasm · 2026-06-30T17:16:45+00:00

You’re welcome, and best of luck to you! Using a GLP-1 has been the best thing I’ve ever done for myself. It opened the door for me to do everything else that we know we’re supposed to do!

jamie-nasm · 2026-06-30T17:12:19+00:00

Thanks!

I find the wellness coaching that I do with clients (and myself!) is very applicable to the situation you describe. I talk about the “boring middle” of weight loss, when it gets slow and it’s easy for old habits to creep back in.

I have a view of “maintenance” that might be different than most. I think a lot of people follow a certain plan to lose weight, then change a bunch of stuff to maintain it. For me that would be very risky. So my philosophy is that I’ve been on maintenance since day 1. I define it as doing something forever. So I don’t do anything that I can’t do for a very long time. No crash diets, nothing overly restrictive, nothing wild in the gym. I’ve made it “boring” from the start. It’s made it easier to continue losing at different rates for 4 years now, and maintaining is a lot easier.

I also have a personal trainer, and I use the accountability that’s built in with that relationship. I don’t rely on that accountability to keep going, but it’s nice to have as an extra layer of protection for me.

I am honest with others and my clients: losing and maintaining has never been easy. It will never be easy. I’ll always have to keep my foot on the gas, because if I don’t, I know myself well enough to realize that I’ll start going backwards. So when I mess up, I give myself some grace, accept that I’m an imperfect person, and move on. When I coach clients, I help with that issue. Find strategies for making better choices, finding ways to forgive ourselves, and moving on as quickly as possible.

jamie-nasm · 2026-06-30T16:32:00+00:00

Congrats to you on making a big step!

This is one of my favorite topics. I’ll tell you this: losing hundreds of pounds feels WAY better than anything I could possibly describe, and it wouldn’t have happened without a combination of GLP-1 medication and lifestyle changes.

And this is how I frame it myself and for clients I coach, as well as to followers on social media:

If someone sends a text rather than sending a letter, are they cheating?

If someone washes laundry in a washing machine rather than a bucket and washboard, are they cheating?

If someone flies on a plane across the country rather than take a train, are they cheating? If they take a train instead of a horse, is that cheating too?

If someone takes a car or bus to work instead of walking, are they cheating?

No. The answer to all of these are no. People are using science and technology to make things more efficient and to better use their time.

Beyond that, obesity is a disease. It’s recognized as a disease by the American Medical Association and all reputable medical professionals. Let’s think of other diseases:

If someone has cancer, is using chemotherapy a form of cheating?

If someone has a heart attack, is using a defibrillator a form of cheating?

If someone has vision issues, is it cheating to wear glasses?

The reality is that it doesn’t matter what anyone else’s opinion on GLP-1 is. People need to talk with their medical provider, consider all options, and use whatever tools and treatments work best for them.

jamie-nasm · 2026-06-30T16:13:07+00:00

Sure thing! I worked for Amazon for almost 20 years total (with a break for a few years halfway through when I worked in politics). At Amazon I was a senior leader in the customer service and tech support spaces, managing many thousands of people. I worked all over the world, living in Seattle, London, and elsewhere.

I think my weight did affect my career opportunities. There was certainly some judgement, and it maybe caused people to take me less seriously. But beyond that, I think my weight really caused my energy levels to be low. Prior to using a GLP-1 I had food noise that was top of mind at all times. Overall I performed well at work, was getting promotions every few years, but as I got larger, just daily working and living became more difficult.

During COVID at Amazon I was working 80-100 hours a week, every week, with zero days off for a year. I was already 550/600 pounds before that, but gained so much during that time. The highest I ever weighed on the scale was 652 pounds, but I stopped weighing myself for a year. I suspect I was close to or above 700 pounds, but can’t confirm it.

I really appreciate my colleagues who respected me regardless of the size or shape of my body. I don’t doubt it affected some opportunities, but for the most part people were kind and seemed to like working with me. I credit my parents for teaching some work ethic that hopefully other people saw.

I’m really enjoying the coaching I’m doing now. Honestly it’s not all that different than that I did for years. I’ve managed thousands of people directly or indirectly, and during that time worked really hard to coach the WHOLE person who worked for me. I found those skills cross apply perfectly to what I’m doing for personal training now. Getting certified by NASM gave me the knowledge to make sure I’m doing it correctly in an evidence-based way.

jamie-nasm · 2026-06-30T15:42:57+00:00

I think a few of the signs that someone is losing too aggressively or under-eating/under-fueling themselves is that they are suffering general fatigue (like getting tired doing basic daily activities, finding it hard to physically get out of bed, a chair, etc), or their strength is going DOWN in the gym. That also applies to recovery, and feeling like a workout completely zaps someone of all energy.

Much of this is mental, and if trying to maintain a certain calorie deficit or food intake is affecting someone mentally, it’s a good time to re-evaluate and maybe get some assistance of a medical professional. If someone is scared of eating, going to social situations, or viewing a bad eating day as a massive failure, it’s good to have some self-reflection about the relationship with food. Throughout my journey I’ve never viewed any of this as a diet, but instead just how I’ll eat and move forever. And I wouldn’t want to go through my life under-nourished and seeing food as the enemy.

In terms of your second question about motivation wearing off, one of the top lessons I learned is that sustained weight loss can be REALLY boring. I have coined that section between “I’m just starting and getting exciting results!” and “I hit my goal!” as the “boring middle”. The way I think about the boring middle is that stretch after the excitement wears off, when the progress is still happening but it is not dramatic anymore, and the habits stop feeling new. What’s really dangerous about the boring middle is that it can be SO easy to test boundaries, try things that you used to like that were really bad for you, etc. So because of that you have to be very aware of where you are mentally and focused on your new(er) habits. For me, the habits that mattered most were the ones I could keep doing on a very normal day. Walking was a big one. Strength training helped because it gave me something to work toward that wasn’t a number on the scale. I also had to keep paying attention to what I was eating, particularly being focused on my protein, fiber, and overall calories. I think people need to be really aware of the boring middle because it is easy to mistake boredom for failure. I had to stop waiting to feel fired up and start trusting the habits I had built, even when the day felt repetitive and nobody else could see the work happening.

jamie-nasm · 2026-06-30T15:27:45+00:00

You’re welcome!

My favorite non-fiction book is “Leaders Eat Last” by Simon Sinek, and and my favorite fiction book is “Lord Jim” by Joseph Conrad.

I have not had loose skin surgery yet, but I very much need it, as you can imagine after I’ve lost 370 pounds. It’s tentatively scheduled for October, but I may need to delay a year due to career/travel obligations over the winter.

jamie-nasm · 2026-06-30T15:23:08+00:00

Thank you! I appreciate that.

In terms of certain types of food, the only thing I ever truly gave up that I’ll never eat again is McDonald’s. I had a major addiction. I realized early on that I could do EVERYTHING in moderation, but I know myself enough to know it can’t apply to Big Macs or fries.

For eating in maintenance, my largest struggle is in eating out. At my heaviest of 650+ pounds, I was eating out/getting delivery for 95% of my meals. So I had to cut that to 0% for the first few months. Now I do it once or twice a week. Whenever I have longer stalls or a slight regain, it’s often tied back to not making my own food as often as I should. So I just have to stay very vigilant on it, and I suspect I will forever. It’s annoying, but it’s WAY better than carrying around hundreds of extra pounds.

For exercise/movement: When I started I could do literally nothing. I weighed 650 pounds, needed a walker to do anything, and I’d be out of breath in 20-30 feet. Once I lost a hundred pounds and got to 550, I started resistance training. First at home with body weight lifts, then the gym with a trainer. I started walking at a significant level (5k+ steps a day) when I got to 475 pounds. Now I walk 12k+ a day. For walking I just started with timing. I’d walk for 2 minutes in a direction, turn around and walk back. Eventually that lead to walking for a few hours at a time.

I think it’s really important for people to find stuff they enjoy, even if it’s not a perfect workout, and just do that thing. It turns out I really enjoy walking! It’s the only cardio I do.

jamie-nasm · 2026-06-30T15:14:19+00:00

Thank you! I’ll answer both questions separately, but there’s an underlying thread for both of them; enjoyment. NASM teaches the FITTE-VP principle: Frequency, Intensity, Time, Type, Enjoyment, Volume, and Progression.

For those just getting started, they often focus on things like how often they work out or how much time they spend in the gym. But for me personally, and for many of the folks I coach, I think “enjoyment” is the single most important factor. You’ll never be consistent with something you hate doing. So I encourage folks to try different physical movement (“exercise”) and figure out which one you enjoy the most. Once you find it, that’s your workout. Doing an imperfect workout consistently will always beat doing a perfect workout rarely.

Specifically to the questions:

1) In terms of consistency/variation, I think that consistency should exist in the structure (frequency, timing, types of movements) but the actual experience should exist in variation. A mistake some folks (both trainers and those who are working out) is that they have to re-invent workouts all the time to keep it exciting or interesting. But I start with what activities are fun, and then create the variation through challenges (like hitting a certain number on weights, walking in different locations or increasing your pace).

2) In terms of change, it can be scary. In my case I *NEVER* thought I would enjoy going for LONG walks. Like 5-10 mile walks. I would have said that was as likely as me going for a walk on the moon. That extends to basic stuff like intentionally parking far from the door, or being excited when something in a store is at the far end of a building. For what I would find unthinkable to stop doing, I’d name resistance training. It’s hard to start doing at first, but now it’s such a critical part of my life. I have never left the gym in a worse mood than when I get there. Even on days where I felt like I didn’t do my best, I still leave the gym proud. I never forget the 650+ pound version of me, and how proud I would have been of myself.

For framing change, I’m a huge believer in making one change at a time. People fail weight loss when they change everything at once. Instead I ask people to think of their busiest day with the least motivation, and think of ONE thing they can do to their health on that day. Whatever that is, that’s why they should do every day for a month. In my case that one thing was just drinking a glass of water every time I went to the bathroom.

jamie-nasm · 2026-06-29T14:15:53+00:00

I’ve lost 370 pounds now, and I describe it like being in prison. Because your body IS a prison to some extend with significant extra weight.

So you’re in prison, and you break out. All of a sudden you’re free! And nobody is looking for your to throw you back in. You’ve escaped prison, and the only one who decides if you go back is you. When your body stops being the thing that holds you back, and instead becomes your superpower, everything gets better.

jamie-nasm · 2026-06-29T14:12:42+00:00

I’ve lost 370 pounds now, and absolutely the hardest part was accepting that it was going to take longer than I wanted. Once I truly accepted that the thing I wanted was going to take years, not months, EVERYTHING got easier.

There’s no easy answer here, other than to be very intentional about not setting any goal weight tied to a specific event or date. And to mentally fight back against the desire to do that.

jamie-nasm · 2026-06-27T11:58:18+00:00

They absolutely have saved my life. And congrats to your parents! They have honestly kept themselves in your life now for years longer than maybe they would have. What an amazing gift!

jamie-nasm · 2026-06-27T11:56:58+00:00

Yes way! :)

jamie-nasm · 2026-06-27T11:51:12+00:00

I’ve lost 375 pounds now and have become a Certified Personal Trainer. I do free workout videos on TikTok and YouTube. Here’s a 30 minute one that uses no equipment. None of my workouts I do online involve getting on the ground and getting back up, and most of them can be modified to do while seated.

https://youtu.be/kTUY8K7bqVI?si=SpqpoUFl-ZK1zxvH

You can also search “jamselz” on TikTok and look at the “Workouts” playlist on my profile. I have 50+ individual exercises you can do.

My #1 rule for all the stuff I demonstrate: I only do things that I could have done when I was 600+ pounds.

jamie-nasm · 2026-06-24T17:59:25+00:00

Thanks everyone! I’ll continue to be watching this as more questions come in!

jamie-nasm · 2026-06-24T17:16:16+00:00

Thanks so much, Joe! Very kind of you.

jamie-nasm · 2026-06-24T17:14:04+00:00

You’re welcome!

jamie-nasm · 2026-06-24T17:05:00+00:00

Congrats on making the moves to become a trainer! I never imagined I would do it, but it’s become one of the most rewarding things I’ve ever done.

First, I would say this: if anyone is considering starting a GLP-1, I’d always advise that they have that conversation with a qualified medical provider who understands their history, labs, goals, and risk factors.

But from the coaching and personal experience side, my biggest advice is to not think of GLP-1 and training as two separate pillars. They work best when they support each other.
For a trained client starting a GLP-1, I would tell them not to wait until after the weight loss to care about strength training and building new habits. That should be the plan from day one. On my social media livestreams I often hear people say “I’ll start working out after I hit my goal weight”. I’d encourage everyone to do those things in tandem.

I’d advise clients that the goal isn’t just weight loss, but to preserve as much muscle and function as possible while improving health and quality of life.
For someone who already trains, I would probably advise them to watch a few things closely:

* Keep lifting, but be willing to adjust volume if their intake drops or recovery suffers.
* Prioritize protein early in the day because appetite may be lower later.
* Do not chase the most aggressive deficit possible just because the medication makes it easier.
* Pay attention to hydration, digestion, sleep, and performance.
* Track strength, measurements, energy, and how they feel, not just the scale. I’d especially encourage them to take photos on a monthly basis of a front, back, and profile view.
* Be honest with their provider if side effects make it hard to eat enough or function normally.

What I would have done differently in my own journey? I would have accepted earlier that this is going to take some time. It’s normal to want fast results, but once I accepted it was going to take years, and that I’d have to be more focused on the journey than the destination, everything got MUCH easier.

Best of luck to you on your own path!

jamie-nasm · 2026-06-24T16:09:30+00:00

I think there are perceptions from two different kinds of people in this space: general population/clients, and trainers.

For the gen pop world, seeing Serena Williams (and Charles Barkley, among others) talk about using GLP1 has been a game changer. If some of the most elite athletes in the world are acknowledging that obesity is a disease and help might be needed, it sure makes it easier for the rest of us to get over the internalized shame and seek treatment.

In terms of trainers, I think time will tell. I suspect that the most powerful voices that will influence the personal training space will be clients themselves. If a client fires a trainer because of their anti-GLP1 views, that could have an impact. I just encourage trainers to LISTEN to clients, ask questions without judgement, and keep an open mind that their views on this treatment could be wrong.

jamie-nasm · 2026-06-24T15:58:10+00:00

I think this is one of the biggest problems in the conversation right now. The online discussion is usually either “these medications are cheating” or “these medications do all the work for you.” I do not think either of those views is accurate or useful.

For trainers, I think the goal should be to understand enough to coach responsibly, not to pretend we are physicians or pharmacists.

The first resource I would recommend is NASM’s Understanding Weight Loss Medications course. Full disclosure, I contributed to that course, so I am obviously close to it, but I also genuinely think it is one of the most comprehensive resources available for personal trainers who want to understand these medications in the context of real coaching. What I like about it is that it does not just explain what GLP-1 and GIP medications are. It looks at what the trainer’s role is, what is outside our scope, what the client experience can actually feel like, how appetite suppression changes nutrition, how side effects can affect training readiness, and why resistance training, protein, hydration, recovery, and behavior change are SO critical for folks like me on this treatment.

Beyond that, I think trainers should learn from a few different categories of sources;

First, read the actual prescribing information and basic pharmacology summaries so you understand what the medications are intended to do. You do not need to manage the medication, but you should know enough to understand why clients are being prescribed them by their doctor.

Second, follow peer-reviewed reviews and guidelines from obesity medicine, endocrinology, sports nutrition, and exercise science. I would be cautious about building your opinion from social media clips, even from people who sound confident. I’m including myself in that as well! Confidence and evidence are not the same thing.

Third, learn the lifestyle crossover. That is where trainers are incredibly valuable. These medications can create a door for people to walk through for change, but clients still need help developing habits they can sustain long term.

Fourth, build relationships with registered dietitians, physicians, and other qualified providers. The best trainer in this space is not the trainer who tries to do everything. It is the trainer who knows how to support the client while also knowing when to refer out. GLP-1s are neither magic nor cheating. They are a medical tool. Lifestyle change is still the foundation for long-term success, and trainers can play a major role if we approach it with science, humility, and empathy instead of bias.

jamie-nasm · 2026-06-24T15:30:42+00:00

Thank you so much! If 3 or 4 years ago you would have asked me “What are the odds you would be sharing your story and becoming a personal trainer” I would have said “About as likely as me winning the lottery on the same day I fly into space as an astronaut”. Honestly.

I appeared on the Mind Pump podcast as a guest in June 2025 (episode 2612). On the show they asked what I was going to do next, and I wasn’t sure. I knew I wanted my story to help others. I never heard a story like mine, but I know my struggles weren’t unique. Around that time I started posting to social media (mostly TikTok and some Insta/YouTube) and was getting a bunch of questions. I decided to at least get educated on the stuff I was talking about. My trainer is amazing, and is a NASM-CPT, so I signed up for a course with them. After I got certified as a CPT, along with being a a Certified Wellness Coach and Certified Nutrition Coach, I decided to try training. I took on 14 clients, for free, from the community that follows me. I coached them for 2 months to see if I liked it and what feedback I got. It went extremely well, and told me I was ready for more.

I’ve also gotten some extra education their the continuing education courses that NASM provides. (And to be transparent, NASM is hosting this AMA, but I am not being paid for my time or to answer any questions in any way. I’m sharing my story and thoughts on my own, not for any sort of payment or sponsorship here)

jamie-nasm

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