Dinner Party

Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 2: What Do I Eat Before A Workout?Class is now in session. 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

Two years ago this week, I entered GLP-1 maintenance. Losing 50 pounds turned out to be the easy part. The real work began after I reached my goal weight. In this episode, I share the biggest lessons I've learned over the past two years, why strength became more important than the scale, how AI evolved into my personal health analyst, and why I'm here to normalize being more athletic at your age, right now, than you were at 20. If you're wondering what comes after weight loss, this conversation is for you.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. 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

SuzyChase.Gumroad.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

The Reset: How I turned ChatGPT into my personal data analyst.Welcome back to Dinner Party on a GLP-1. I’m Suzy Chase and I’m not a doctor.Today I’m going to show you exactly how I use ChatGPT as my personal data analyst, not in theory, not in concept. Exactly what I do, how I organize it, and what I get back. Because here’s the thing about data. Having it isn’t enough. You have to know what to do with it, and most people on GLP-1s have more data than they even know what to do with. This episode is going to change that. Here we go.Part One: The problem with daily data.Before I tell you what I do, now let me tell you what I used to do. Every morning I’d weigh myself, log the number, log my workout, and then I’d look at that number in isolation and try to make sense of it. Is this good? Is it bad? Why did it go up? Why didn’t it go down? Day by day data is noisy. It’s full of fluctuation. That means nothing. Water weight, inflammation, hormones, a salty dinner, a bad night’s sleep. Any of those things can move the scale two pounds in either direction overnight. When you look at data day by day, you’re essentially trying to read a book, one random letter at a time. Nothing makes sense. But when you step back and look at a week, a month, patterns emerge, trends become visible, and suddenly the story your body is telling starts to make sense. That’s the whole premise of the weekly reset.Part Two: How I organize my data in ChatGPT.Let me walk you through exactly how I set this up. So inside of ChatGPT, I organize my data by month. I have the conversation. I call it April weigh-in. Inside that conversation, I log everything: weight, workouts, recovery, dose timing, how I’m feeling, any notes about stress or travel or sleep. And every single day, I’m adding to that running conversation. So by the end of the week, ChatGPT has seven days of context. By the end of the month, it has 30 days. Think about what that means. Every time I ask ChatGPT a question, it’s not working from one data point. It’s working from weeks of history. It knows my patterns. It knows what my normal looks like. It knows what’s unusual for me specifically. That’s not a generic AI response. That’s a personalized analysis. And it all starts with one simple habit, logging consistently into the same conversation every day.Part Three: The weekly breakdown.At the end of every week, I ask ChatGPT for a breakdown. Here’s almost exactly what I ask. Can you give me a breakdown of this week, summarize my weight trend, my workouts, my recovery, and anything that stands out? Sometimes I even ask for a chart. What comes back is not a paragraph of text. It’s a structured analysis, sometimes a visual chart, a week at a glance about me. I can see at a single glance, was my weight trending up, down, or flat this week? Were my workouts consistent? Was my recovery supporting my training load? Were there any outlier days that needed context? That chart is worth more than seven days of individual numbers because it shows you the shape of your week and the shape tells you things the numbers alone never could. A flat week after a strong month isn’t failure. It’s a plateau that might need one small adjustment. A spike midweek followed by a drop tells a completely different story than a steady climb all week. The chart makes those patterns visible instantly.Part Four: The monthly comparison.Then at the end of the month, I go one level deeper. I asked ChatGPT to compare this month to last month. Here I ask, can you compare April to March? What change? What’s improved? What’s the trend over both months? What’s one thing I should focus on going into May? And what comes back is a month-over-month analysis, not just a collection of numbers, but here’s how this month compares to where you were last month. Here’s what’s working, here’s what’s trending in the right direction. Here’s one thing worth paying attention to going forward. That’s the level of insight that would take hours to piece together manually on a piece of paper. ChatGPT literally does it in seconds because all the data is already there in the conversation. And that last question, what’s one thing I should focus on going into next month is everything because it takes all that data and turns it into one clear, actionable decision. Not 10 things, not a list of improvements, just one thing. That’s how you can actually change your behavior. One clear adjustment at a time.Part Five: Why this works.I want to explain why this system works so well because I think it comes down to one thing. Context. Most people think of AI as, let’s say, Google. Ask a question without any context. They open ChatGPT cold and say, “Why isn’t my weight moving?” And ChatGPT gives a generic answer because it has no idea who you are or what your data looks like. What I’m doing is the opposite. I’m feeding ChatGPT 30 days of my specific data and then asking it to analyze my specific situation. The answer I get back is about me, not about what the research says generally about my body, my patterns, and my trends. That’s the whole philosophy behind the GLP-1 AI method. AI is only as good as the data you give it. When you give it context, real, consistent, detailed context, it becomes something genuinely powerful. It becomes your personal data analyst, and you don’t need to be a data scientist to do this. You just need to show up every day, log your numbers, and ask the right questions at the end of the week. That’s it. That’s the whole system. Here’s what I want you to do after this episode. Start a new conversation in ChatGPT or Claude or Gemini or whatever you use. Name it something simple like may weigh in and start logging today. Wait, work out how you feel, dose timing, whatever you are tracking. Do it every day for a week, then at the end of the week, ask for a breakdown. Even ask for a chart. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on susichase.substack.com.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.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. 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

There are two stages. I hit my goal weight and then the real work began.Welcome back to Dinner Party on a GLP-1, a limited series. I’m Suzy Chase, and I’m not a doctor. Today, I want to talk about something I never hear about in the GLP-1 conversation, and that is what happens after. After the weight comes off, after you hit your goal, after the scale stops being the whole story. Because here’s what I’ve learned after almost three years on a 2.5 milligram Mounjaro and then Zepbound. Being on a GLP-1 isn’t one experience. It’s two completely different stages. And if nobody tells you that, you’ll spend the second stage using the wrong playbook, so let’s get into it.Part One: Stage one, weight loss.Now, this is where most of the GLP-1 conversation lives. The dose discussions, the side effects, the scale victories. How much are you losing? How fast? What are you eating? And I get it. That stage is significant, completely life-changing. For me, stage one was one year, 2.5 milligrams the whole time. Starting weight, 194, ending weight, 144, 50 pounds of pandemic weight gone. And I want to be honest about what that year felt like. It felt like I was finally working with my body instead of against it. The appetite suppression changed everything. I wasn’t white-knuckling through hunger anymore. I was making decisions from a place of calm instead of desperation. But here’s the whole thing about stage one. The goal is clear. You’re losing weight, you track the scale, you see it go down, you know it’s working. Now, stage two is a completely different game.Part Two: Stage two, optimization.I’ve been in maintenance for nearly two years now, taking a 2.5 milligram Zepbound dose every 15 days. And when I hit my goal weight, something shifted in how I thought about everything.The scale stopped being the point because I was already where I wanted to be, so the question changed. It stopped being how much can I lose and became what can I build? That’s stage two, and that’s the stage nobody prepares you for. In stage two, you’re not chasing a number on the scale. You’re optimizing your body. You’re thinking about strength, about cardiovascular fitness, about longevity, and what you want your body to be capable of not just next year, but 10, 20, 30 years from now. I have a phrase I come back to constantly. I’m training for 80. Let me say that again. I am training for 80 years old. Not for a wedding, not for a vacation, not for an after photo, for the version of me that is 80 years old and still moving still strong and still showing up. That reframe changed everything about how I train and how I look at my data.Part Three: What training for 80 looks like.So what does that actually look like day to day? Six days a week, I’m moving my body intentionally. And I want to tell you about the two things I do because I think they say something about what optimization actually means. Three days a week, I take The Ness classes in New York City. The Ness is trampoline cardio. And before you picture kids jumping around on a trampoline, let me tell you these classes are intense. Every single class gets my heart rate into the upper 150s, low 160s, and that’s cardiovascular work. That’s heart health right there. That’s the kind of training that compounds over decades. And I’ll tell you something else about those classes. I am always the oldest person in the room. I don’t say that for sympathy. I say that because it matters, because showing up is the oldest person in a hard cardio class and keeping up that stage two. That’s what optimization looks like in practice. The other three days, I lift weights at a studio here in New York City called Liftonic, Heavyweights. And again, oldest person in the room almost every single time. At Liftonic, I push myself to lift heavy every single session. Not comfortable, heavy, challenging heavy. The kind of heavy where the last two reps are genuinely hard. Because here’s what I know about being on a GLP-1 and lifting heavy. The medication suppresses appetite, which means if you’re not intentional, you can easily undereat protein. And if you undereat protein and you don’t lift heavy, you lose muscle and losing muscle on a GLP-1 is one of the biggest mistakes you can make. And it’s not just classes. I live in New York City. I walk all the time. I live in a darling fifth floor walkup apartment in the West Village. I’m walking up and down those stairs all day long, and I love every step of it. I don’t know how we got here in a society so focused on one level homes and recliners. As I look towards my 59th birthday this summer, I keep coming back to the same thought, stay moving. Because when you stop, that’s when things break down. It’s lifespan versus health span. How long you live combined with how long you stay strong, capable, and independent. That’s the whole philosophy behind training for 80. Not one big dramatic fitness moment. Just consistent movement every single day built into the life you already have. Heavy lifting tells your body, keep this muscle, we need it. Heavy cardio tells your body, keep this heart going. We need good cardiovascular health.Part Four: Where AI fits into stage two.So how does the GLP-1 AI method fit into all of this?In stage one, AI helps you understand the scale. Is this fluctuation real? Is this water? Is this worth reacting to in stage two? AI helps you optimize. Are my fitness numbers trending in the right direction? Am I recovering well enough to keep training this hard? Am I pushing enough? Or am I playing it safe? The prompts shift. The questions get deeper because the goal is different. In stage two, I’m not asking AI. Did I lose weight this week? I’m asking, are my HRV numbers supporting the training load I’m putting on my body? Are my resting heart rate trends showing cardiovascular improvement? Am I recovering between The Ness and Liftonic classes well enough to keep pushing? Those are stage two questions and they require stage two thinking. So the fitness check prompt in the method asks one simple question. Are my Fitbit numbers trending in the right direction? In stage two, that question is everything because the scale isn’t the measure anymore. Your fitness is.Part Five: The mindset shift.I want to leave you with this. Most people think a GLP-1 is a weight loss tool, and it is. Stage one is real and significant and life-changing, but if you stop there, you’re leaving the best part on the table. Stage two is where you find out what your body is capable of. It’s where you stop shrinking and start building. It’s where training for 80 stops being a concept and starts being a lifestyle. As I said, I’m the oldest person in my fitness classes. I lift heavy three days a week. I get my heart rate into the 160s in a trampoline cardio class three days a week. It’s not easy. Some days I don’t even want to go, but it’s one foot in front of the other and I’m always so happy once I show up to the studio. I’m nearly two years into maintenance on 2.5 milligrams of Zepbound, dosing every 15 days. And I’m here to tell you I’ve never felt stronger or more capable in my life. That’s stage two. And I want that for every single person listening to this. GLP-1 isn’t the strategy. It’s a variable inside a system. And the system, the full system, includes what you build after the weight is gone. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on SuzyChase.substack.com.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.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. 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

Spoiler Alert: I don’t want to get skinny fat.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

Hey, I stopped counting calories and guess what? Nothing fell apart. In fact, everything got clearer.This is Dinner Party on a GLP-1, a limited series. I’m Suzy Chase, and I’m not a doctor. Now, this is where I want to talk about what replaced calorie counting and why it worked better for me.Part One: The Old Way.For a long, long time, I thought calorie counting was the answer. It felt responsible. It felt precise. It felt like I was doing something. But if I’m being honest, it also kept me in a constant state of low-level anxiety. Every bite had a number. Every meal had a calculation. Every day had a running total in the back of my mind. And the thing is, I got really good at it. I could look at a plate and estimate it almost instantly. I knew what a good day looked like and I knew what a bad day felt like. But here’s what I didn’t have. I didn’t have context. If the scale went up, I assumed I did something wrong. If it went down, I assumed I did something right. It was all very transactional. Input equals outcome, except it didn’t because bodies don’t work that way.Part Two: What Changed?When I started on a GLP-1, something shifted. At first, it was physical. My appetite changed. Portions changed. The noise around food quieted down. But the bigger shift wasn’t really physical. The biggest shift was mental. I realized that even with all that change, I was still reacting the same way. Still watching the scale, still judging the day, still trying to control the outcome. At some point, I had this thought, “What if the problem isn’t how much I’m eating? What if the problem is how I’m interpreting everything?” Because I had more data than ever. I was weighing myself every day. I was working out regularly. I had a Fitbit tracking my heart rate, cardio, sleep, etc, etc. I had it all, but I still didn’t know what it meant. I started to see my whole journey differently. I realized that there are two parts to this. There’s the weight loss part, and then there’s maintenance. And they require two completely different ways of thinking. And I knew even while I was still losing weight, that I didn’t want to arrive at maintenance, still guessing, still counting, still reacting, still unsure of what enough actually looks like. Because at some point the goal isn’t to lose more, it’s to hold steady. And I wanted to get there better, understanding my body, a sense of when enough food is actually enough without needing to be calculated.Part Three: What Replaced It?So I stopped counting calories, and instead I started doing something different.I started asking better questions. Every morning, I log a few things, my weight, what I did for a workout, then I had anything relevant, extra hard workout, long walks, stress, whatever stands out. And then I put it into AI ChatGPT and ask it to analyze it in context, not just today, but over time. And instead of getting a number back, I get something more useful. I get interpretation. I ask, “Is this weight change actually meaningful? Is this water or is it fat? Am I training at the right level? Am I reacting? Or is this real?” And slowly something started to happen. I stopped reacting to individual days because I could see the pattern.Part Four: Why It Worked.This worked for one simple reason. It removed emotion from the process. Counting calories keeps you very close to the moment. What did I just eat? How much was that? Did I go over? It keeps you inside the day, but what I needed was distance. I needed to zoom out because weight doesn’t move in a straight line. Fitness doesn’t improve in a straight line. Everything is a trend. Once I could actually see that, the urgency went away. A two pound increase didn’t mean anything on its own. A drop didn’t mean, “Hey, I’d figured it out. “ It was just data.Part Five: The Mental Shift.This is the part that matters the most. Stopping calorie counting wasn’t about food. It was really about trust. Trusting that one day doesn’t define anything, one meal doesn’t derail anything, one number doesn’t require a reaction. And also trusting that I could make decisions without micromanaging every input. There’s a moment that happens, and I think a lot of people will recognize this. You feel like you went overboard, like you ate too much. You feel like you messed up, and that feeling is so convincing. But when I started checking it against the data, something interesting happened. Most of the time I hadn’t gone overboard. It just felt that way. And that’s when I realized the problem wasn’t my intake. It was my perception.Part Six: What This Looks Like Now.Now, I don’t count calories, but I pay attention. I train with intention. I look at patterns. I make small adjustments when something is actually off. But most of the time, I stay the course because stability is the goal now. Not chasing lower, not overcorrecting, just maintaining, building strength, and staying consistent. If you’re in this phase, if you’ve lost weight or you’re in the middle of it and you feel like you’re still reacting to every number, just try stepping back, not ignoring it, just giving it context. Because once you stop reacting, you can start deciding, and that’s the difference. This isn’t just about losing weight. It’s about knowing what to do when you get there. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on susichase.substack.com.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.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. 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

A realistic look at life on 2.5mg and nearly two years in maintenance.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

The Day the Scale Went Up: Why I started using AI with my GLP-1 data.Welcome back to Dinner Party on a GLP-1. I’m Suzy Chase and I’m not a doctor. Today we’re talking about the scale, specifically why it feels like it’s lying to you and how to use AI to stop letting it ruin your life. This is just what I’ve learned from doing this myself. So let’s get into it.Part One: The scale is not your friend.I want to start with a confession. I have weighed myself every single day for almost three solid years. Every morning, same time, same conditions. And for the first year of that, I let the number dictate my entire mood. Up two pounds de ruined, down three pounds. Best day ever. No movement. What am I doing wrong? Now, does that sound familiar? Here’s what I know now that I didn’t know then. The scale’s not just measuring fat. It’s measuring everything. Water, inflammation, hormones, glycogen, what you ate yesterday, how hard you trained two days ago, how well you slept, how stressed you are. Every single one of those things affects the number, and most of them have absolutely nothing to do with fat loss or fat gain. So when you step on the scale and see a number you don’t like, you’re almost never seeing what you think you’re seeing. The scale isn’t lying exactly. It’s just telling you a story without context. And without context, a number means nothing.Part Two: What actually moves the scale.Let me give you some real examples of what moves the scale that has nothing to do with fat. Strength training. If you had a heavy lifting session yesterday, your muscles are inflamed and holding water for repair. Now, that shows up on the scale as a gain of one to three pounds sometimes. It’s not fat. It’s your body doing exactly what it’s supposed to do. That number should make you feel reassured, not anxious. Then there’s sodium. A high-sodium meal the night before your body holds water. Scale goes up. That can disappear in 24 hours. Then we have hormones. Hormone shifts can drive significant water retention. That fluctuation is real, but it’s not fat. Sleep. Poor sleep raises cortisol. Cortisol drives water retention. Bad night asleep, higher number in the morning. Nothing to do with what you ate. All of these things are happening at the same time, and you’re trying to read them through one number. No wonder it feels impossible. Part three, enter scale clarity. This is where the GLP-1 AI method changed everything for me. One of my four core prompts is called scale clarity. And the question it asks is simple. Is today’s number worth reacting to? Not, what does this number mean? Not, why did I gain two pounds? Just is this worth reacting to right now? Because that’s the real decision. And the way you answer that is by giving it context. You open AI, ChatGPT, Claude, Gemini, or whatever you love. And you start with, “Today is, and then the date, because I found AI cannot keep track of the days, so I have to repeat it every day.” Now, input today’s weight. Then you add anything relevant, workout, stress, patterns, whatever stands out. And then you ask, “Is this number worth reacting to? “ What comes back is context. It’s something that connects the dots. This looks like recovery from training. This looks like water retention. This is within your normal range. That’s scale clarity, a number with context.Part Four: Live Walkthrough.Let me show you what this actually looks like. You wake up, your scale’s up two pounds. Old reaction, panic, fix it, do something right now. But here’s your new approach. You pause. You open AI and write, “Today is, “ and then the date, and then you input today’s weight. Then you ask, “What’s going on? “ And what comes back is something like, “This looks like water retention from yesterday’s workout. This is not a meaningful fat gain. Resume normal behavior.”Part Five: The Bigger Picture.Here’s what I want you to take from this. The scale going up is not the problem. Not understanding is the problem, because when you don’t understand what’s happening, you start overcorrecting, you eat less than you need, you push harder than you should, you make decisions based on fear, and that creates instability. But when you understand what’s happening, you can hold steady, and holding steady is where the real progress happens.Part Six: The Shift.The shift is simple. The scale doesn’t control you anymore. It informs you. It becomes one data point, not a verdict. And once that happens, you stop reacting and you start deciding. I can’t tell you how much this has reduced stress in my daily life. And the bonus is I’m not burdening my husband with this stressful anxiety that I used to get all the time from a crazy scale number. If you take anything from this, let it be this. A number without context doesn’t mean anything. Context is what makes it useful. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on susichase.substack.com.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.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. 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

On internet opinions, a bowl of Frosted Flakes, and what two years on Zepbound actually does to your body.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. 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

I’m here to tell you I lost 50 pounds on the lowest dose of a GLP-1, and I didn’t have a system to make sense of it all. I’m Suzy Chase, podcaster, GLP-1 user, and the creator of the GLP-1 AI method, and I’m not a doctor. This is Dinner Party on a GLP-1. If you’re new here, hello. If you’ve been here since the dinner party days, welcome to the evolution or maybe revolution. This first episode is my origin story, why I built something, what problem I was trying to solve, and what I want this podcast to be. So let’s get into it.Part One: The Beginning.About three years ago, I started Mounjaro before there was even a Zepbound, 2.5 milligrams, the lowest dose. And I want to say that again because I think it matters. 2.5 milligrams and I never went higher. In exactly one year, I lost 50 pounds. Starting weight, 194, ending weight 144. I’m not telling you that to brag. I’m telling you that because a lot of people assume results on GLP-1 require pushing higher, doing more, escalating your dose. This wasn’t my experience. But here’s what nobody warned me about. Once the weight started coming off, once I was actually in it, I realized I had no idea what was happening inside my body. I was tracking everything, my weight, my workouts, my sleep, my dose timing, et cetera, et cetera. I had all this data and I understood none of it. The scale would go up two pounds and I’d panic. It would drop three pounds and I really didn’t know why. I’d have a great workout week and nothing would move. I’d sleep terribly and suddenly I’d drop. Nothing made sense in isolation. I was reacting every single day to numbers without context. And then I thought, “There’s got to be a better way to do this. “Part Two: The Idea.I’ve been podcasting for two decades. I know how to research. I know how to break something down. And about a year ago, I had a concept, an idea I couldn’t let go of. What if AI could actually be useful for the GLP-1 user? Not as a replacement for your doctor, not as a calorie counter, not as a diet plan, but as a personal analyst. Something that looks at your data, your weight, your workouts, your recovery, and gives you context instead of confusion, clarity instead of panic. Because us GLP-1 users are some of the most diligent self-trackers out there. We weigh ourselves daily. We log our doses. We wear our fitness trackers. We track our sleep, our heart rate, and more. We have so much data. We just don’t know what to do with it. And I thought AI can do that. AI can connect the dots.Part Three: Building the Method.So I spent this past year building it, testing prompts, figuring out what questions actually matter, what data you need to feed AI to get a useful answer. Because the real gap isn’t information, it’s interpretation, especially for people who are trying to get fit on a GLP-1, not just lose the weight. That’s the part we don’t talk about enough. We talk about how much we lost. We talk about the dose. We talk about the side effects. We don’t talk enough about strength, about fitness, about what it actually feels like to train your body while all this is happening, and I’m here to change that. The result is something I call the GLP-1 AI method. It’s a one-page system, a set of prompts designed to turn your daily data into actual decisions. You paste your data into AI, ChatGPT, Claude, Gemini, whatever you use, and instead of guessing, you get clarity.Part Four: The Shift. Here’s what I’ve come to believe after almost three years on a GLP-1. We’re about to see a shift in how people talk about this. Right now, the conversation is almost entirely about weight loss. How much did you lose? How fast? What dose were you on? What were you eating, not eating? But I think that’s going to change. I think people are going to start talking about how they train on a GLP-1, not just lighter, but fitter, stronger, and more capable, more in tune with their bodies than they’ve ever been. And I want this podcast to be a part of that conversation because GLP-1 isn’t the strategy, it’s a variable inside a system. And when you build the right system around it, when you stop reacting and start deciding everything changes, take it from me. That’s why I built the GLP-1 AI method, and that’s why I’m here with this next chapter.Dinner Party on a GLP-1, a limited series. Every episode is going to be part of that conversation. Real talk about fitness, data, AI, and what it actually looks like to be in this for the long game. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on SuzyChase.Substack.com. This isn’t about losing weight anymore. It’s about what comes after optimizing your body.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.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. 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

Dinner Party has a new name, Dinner Party on a GLP-1.So everyone’s talking about GLP-1s, but no one’s talking about this. 50 pandemic pounds lost. Two years in maintenance, 2.5 milligrams, and a system I built to make sense of it all. This is about what comes after, what happens when the weight is gone and the question changes. Not how much did I lose, but how fit can I get? I’m Suzy Chase, podcaster, GLP-1 user, and creator of the GLP-1 AI method. I’m not a doctor, but just in time for summer, I’m bringing something new to the table. Dinner Party on a GLP-1 is a limited companion podcast series about fitness, data, and what it actually looks like to build a system around your GLP-1 journey. No guesswork, no scale panic, no noise. Use AI to become who you want to be. Use it to get clarity.Use it to 10x your GLP-1 journey. New episodes arriving in time for summer. Find Dinner Party wherever you listen to podcasts and unlock the one-page system over on SuzyChase.Substack.com. The first AI prompt system built specifically for GLP-1 users. GLP-1 isn’t the strategy. It’s a variable inside the system.This is the new Dinner Party on a GLP-1. And I’m Suzy Chase.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. 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

"Salad isn't an afterthought, it’s the main event.” Don’t miss my Season Finale with Alice Zaslavsky, James Beard award-nominated cookbook author + television host. 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

Can the cuisine of your childhood or the food of your heritage truly sustain you? What happens when a single recipe becomes a time machine, transporting you back to a kitchen table, a holiday, a moment that shaped you? This episode explores the powerful intersection of memory, place, and flavor. I catch up with Omid Roustaei, The Caspian Chef, to unpack how memory drives recipe development and ask the bigger question: Can you ever really go home, or do you have to cook your way back there? 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

"The goal is not a beautiful interior. The goal is a beautiful interior that changes how you live, and that's my aspiration for all our projects.”✨ This week on the podcast, I'm joined by Marcus Mohon, Texas-based designer, watercolor artist, and author of The Romance of Home. 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

From Dodge City to designing private jets—Andrew Torrey’s journey is anything but ordinary. ✈️This week on the podcast I’m thrilled to chat with a fellow Kansan. We take a peek inside the creative mind of New York City–based interior designer Andrew Torrey, whose new book Private Spaces: Great American Design is out now from Rizzoli. 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

In this episode, I talk with the legendary (even if he won’t admit it) Tony Tan about the flavors of his childhood, his signature duck curry dumplings, and how something as funky as shrimp paste can turn magical in the pan. 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

Discovering place through tradition and taste with award-winning writer, photographer, traveler and cook Jeff Koehler. 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

✨ What makes a house truly special? Ros Byam Shaw, former Features Editor at The World of Interiors and author of 15 acclaimed books shares the surprising inspiration behind her latest book on small houses. From space-saving secrets to the emotional art of letting go, this conversation will make you fall in love with the charm of a small, cozy home. 🏡💛Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

From Roman rose gardens to Chanel No. 5, it's all about the timeless allure of the world’s most beloved flower this week with Kristine Paulus, Collection Development Librarian at the New York Botanical Garden.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

📖🎨 What do you get when you mix a graphic novel with a cookbook? A graphic cookbook—the best of both worlds! 🍽️✨ 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

Emma Beryl Kemper is on the show this week to share her great insights on topics like finding your personal design style, intentional purging, hero pieces, dining room furniture, design software, using large pieces in small spaces, the importance of entryways, color psychology, and organizing closets. Emma is everything and so is this darling book! 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

"Fried rice to me is like a little black dress. It goes with everything.”Peter Som is an award-winning fashion designer known for his elegant sportswear and use of color and pattern. In recent years, he has expanded into the culinary and lifestyle space, publishing a new cookbook Family Style that draws on his heritage and passion for cooking.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

What does the word Kin mean when it comes to Caribbean food, heritage, and identity? For chef and author Marie Mitchell, Kin is about family, both chosen and blood, and the deep connections that shape us. In this episode, we unpack her journey of reclaiming her Caribbean roots, the emotional process of writing her cookbook, and the powerful ways food ties us to history.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

From Dough to Glory: My Chat with the Best Pizza Chef in the World! 🍕🏆 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

What if your kitchen was a portal to your past travels? On this week’s episode I chat with food & travel writer Caroline Eden about Cold Kitchen, her transportive new book that journeys through Uzbekistan, Ukraine, Kyrgyzstan, Turkey & more weaving together food, memory, and the meaning of home. Thrilled to have her back on the show for a 3rd time!Thanks for reading suzy chase! This post is public so feel free to share it. 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

🥦🔍 Beyond the Plate: Becoming a Food Citizen in a Changing World with philosopher Julian Baggini.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

With 15-Minute Indian, Anjula Devi aims to make Indian food easier and less intimidating. The book simplifies ingredient lists (using five spices or less in most dishes) and offers meal-planning tips, so anyone can prepare a delicious Indian feast.🎯 Takeaway: Great food doesn’t have to be time-consuming—simplified cooking methods can still bring out incredible flavors.Thanks for reading suzy chase! This post is public so feel free to share it. 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

"Culture isn’t always passed down in a straight line. Sometimes, we have to find our own way to it." Kiera Wright-Ruiz on navigating identity, food, and heritage.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

After years of pristine white cabinetry and glossy countertops, are homeowners growing tired of the all-white aesthetic? Or do these kitchens simply need a modern touch to stay fresh and inviting?Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

“There’s something timeless about flipping through a beautiful magazine, free from digital distractions. It’s a way to slow down and truly savor the stories inside.” Mike McCormick, publisher Homecooked magazineThanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

3 Essential Design Principles for a Timeless Home* Start with Intention – Reflect on how you live before making design decisions.* Balance Beauty & Function – Every space should be as practical as it is stylish.* Layer for Personality – Mix textures, vintage finds, and meaningful pieces to create a home that feels uniquely you.Hear more expert tips from Caitlin Creer on the latest Dinner Party podcast episode. Thanks for reading suzy chase! This post is public so feel free to share it. 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

🌿 Thomas Woltz on the Poetics of Landscape Design 🌿Thomas Woltz, the visionary landscape architect behind Nelson Byrd Woltz (NBW), believes that public spaces are more than just designed environments—they are living, breathing narratives that connect people to the land’s deep history. His work, spanning from historic preservation to large-scale ecological restoration, is rooted in storytelling, honoring the natural and cultural histories of each site.This ethos shines through in his quote:"We don’t just design spaces, we design the poetics of human experience in the landscape. Every public place should tell a story, evoke emotion, and connect us to the land’s deep history."For Woltz, landscape architecture is not about imposing a vision but about revealing the hidden layers of history, ecology, and human interaction that shape a place. Whether transforming the 1,500-acre Memorial Park in Houston or reimagining urban spaces like Hudson Yards, every project speaks to the past while fostering a more sustainable and meaningful future.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

"Food should have no boundaries, nor should life. Everybody deserves good, affordable, accessible food, rich in flavor and steeped in culture." Jess and Jo Edun two sisters who are bringing the sweet taste of Nigeria to the streets of London. Inspired by their Grandma's joyful cooking, they are keeping her legacy alive in their restaurant and pop-up residencies. Local heroes themselves, these siblings are striving to make a positive impact through food and the social connections it can create.🎧 Listen now.Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

🌟 Excited to welcome Emilia Terragni to the show this week to discuss the magnificent book Stone Houses! 🏡✨ As Associate Publisher at Phaidon, Emilia has been a visionary force behind architecture, design, and culinary titles. 🖼️📚🍴 She founded the design list and later developed the culinary list, creating extraordinary books that beautifully combine architecture, lifestyle, food, and hospitality. 🏛️🍽️💫 Don't miss this inspiring conversation! 🎙️🎧 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

🎙️ This Is Your Sign to Try a New Cuisine in the New Year! 🌟Have you ever experienced the vibrant flavors and rich traditions of Persian cuisine? 🌿🍗 From fragrant saffron rice to tender kebabs and the perfectly balanced sweet and sour notes of pomegranate and walnuts, Persian food is a feast for the senses.Nadia Eshaghpour is on the show this week🍴✨Let’s kick off 2025 by embracing new flavors. Who knows, Persian cuisine might just become your new favorite!Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

I caught up with the fabulous interior designer Jo Berryman to chat about the beauty of imperfection ✨, bold choices 💪, her love for dramatic juxtapositions like lace + concrete 🪞⚙️, how to design with heart ❤️ and history 🏰📜, and her brilliant bloom board process for sparking inspiration 🌸💡!Thanks for reading suzy chase! Subscribe for free to receive new posts and support my work. 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

🥹✨ This is a combo appreciation post + episode drop! Vanessa Seder is one of my all-time favorite recipe developers & cookbook authors. Her recipes are endlessly inspiring, wonderfully creative, and totally approachable. Ready to warm your bones? 🦪🍳🧀 Think oyster stew, baked eggs, and grilled cheese perfection. Listen now! 🔥🎧 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

I'm hopping on the pod today to say my heart goes out to everyone affected by the devastating California wildfires. These fires have displaced thousands of families, destroyed homes and lives, and left entire communities in urgent need of support. When disasters like this strike, it's not just about rebuilding. It's about survival in the here and now. That's where organizations like the Los Angeles Regional Food Bank step in, they've been working tirelessly to provide essential food assistance like water and meals to shelters and relief agencies serving those affected by the wildfires. In the spirit of giving back and doing something, I've created a fundraiser over on the Cookery by the Book Instagram page to support this incredible organization and its efforts to bring immediate relief to those in need. It's times like these we're reminded of the incredible bravery and dedication of the firefighters who risk everything to keep us safe. But did you know that many of these heroes rely on support from organizations to ensure that they have tools and supplies that they need to battle these relentless blazes? That's why I've created another fundraiser over on the Decorating by the Book Instagram for the Los Angeles Fire Department Foundation. This incredible organization is actively raising funds to equip LAFD members with critical gear, tools, and resources to fight wildfires more effectively and stay safe while doing so. Both of these organizations have been vetted by Charity Navigator, so you can be assured every dollar raised goes directly toward providing food and for resources for families who've lost so much, and also supporting these frontline heroes. So let's stand with California and its firefighters during this challenging time. Thank you for your support and take good care. Talk to you later. Bye.Thanks for reading suzy chase! This post is public so feel free to share it. 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

🔥 I absolutely adore celebrated architectural designers and art advisors Rodman Primack and Rudy Weissenberg. Let this episode ignite your creative interior inspo in 2025! 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

🥖🍞🥪🥐 The first episode of 2025!I’m so excited to welcome James Beard Award–nominated baker, Melissa Weller, to the podcast. A graduate of the French Culinary Institute, Melissa has honed her craft at legendary NYC spots like Babbo, Sullivan Street Bakery, Bread Alone, Per Se, and more. We’re chatting about her new baking book, Very Good Bread, and exploring the art of sourdough baking. 🎧 Tune in now for a delicious start to the year!Thanks for reading suzy chase! This post is public so feel free to share it. 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

🍪🌲 It’s time! The holiday cookie swap season is here. Hetal Vasavada is sharing her best holiday hosting tips, cookie swap strategies, and holiday cookie recipes. Plus, learn how you can support Cookies for Kids’ Cancer for the “Challenge for a Cure” initiative, encouraging families to bake together and support pediatric cancer research, partnering with Challenge Butter to encourage families to bake together and support pediatric cancer research this holiday season. 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

🎙️🍂 This is the Thanksgiving episode you’ll want playing in the background while you’re prepping the house, whipping up recipes, and getting into the holiday spirit. 🦃🍁👩‍🍳 Chef Shannon Smith, straight out of Tulsa, Oklahoma, is my dear friend. 💕🎉👩‍🍳 From cooking classes in the Dominican Republic to dinner parties in Tulsa, Shannon's experiences are nothing short of inspiring! 👀 Fun fact: Shannon doesn’t like Thanksgiving! 😮Tune in until the very end to find out why.Calling Shannon my friend is a privilege, and once you’ve heard her stories, you’ll see why she’s someone to be truly thankful for. ❤️ 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

Thanksgiving has always held a special place in my heart. This year, I'm hosting a non-potluck Friendsgiving, carefully planning each dish as an act of love and hospitality. From golden herbed turkey meatballs to creamy mashed potatoes inspired by my Kansas childhood, I'm excited to curate a warm and welcoming gathering that celebrates connection and tradition. 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

🎉 Lauren McDuffie is back on the show with her 3rd cookbook Homemade-ish! From easy, flavorful dishes to clever kitchen tips, this episode is a must for anyone looking to make cooking more fun and less stressful.🍽️ Balancing Aspirational vs. Realistic Cooking  🛒 Grocery Store Hacks  🏡 The Art of Keeping It Real  🍠 Friendsgiving Dish Inspiration  📸 Food Photography Tips 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

I had an unforgettable conversation with the legendary photographer Dustin Pittman, who shared wild stories from his new book Dustin Pittman: New York After Dark. We talked about meeting Andy Warhol at the Factory, Mick Jagger drenching him with a bucket of water, and the magic of Studio 54 with Liza Minnelli and even First Lady Betty Ford. From Madonna at Danceteria to capturing Diana Vreeland’s elegance, you won’t want to miss these incredible moments in pop culture history. 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

My insights into the Martha Stewart documentary 📽️ and I share how Martha’s influence shaped my passion for homemaking 🏡 and inspired me to create Dinner Party Podcast 🎙️. From Martha’s love of discovery to her role as the first lifestyle influencer 👑, I reflect on the power of homemaking and the DIY revolution she started 🛠️. 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

🌅 Hillary shares tips for planning outdoor meals, even in harsh weather, and how to stay warm and cozy while dining outside 🧣🔥. We chat about the art of setting tables in unexpected places, like fields and riverbanks, and how these natural settings elevate the experience 🏞️. Plus, she gives her best advice on foraging for natural decor to create breathtaking centerpieces that are perfectly in tune with the season. 🍃✨ 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

🗳️ Happy Election Day! Whether you’re headed to vote or reflecting on the significance of today, take a moment to tune into my conversation with Stacey Mei Yan Fong. Her book, 50 Pies, 50 States is a delicious celebration of America’s diversity, one slice at a time. 🇺🇸🥧 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

I’m sharing the story of how I created a niche in the podcasting world. I'll take you behind the scenes, from the initial spark of inspiration to the challenges and triumphs that came with carving out my unique space. I'll talk about how Dinner Party evolved from a passion project into a podcast dedicated to celebrating cookbooks, decorating books, and the art of homemaking. Join me as I reflect on the joy of following an uncharted path, building a community around shared passions, and setting the table for the meaningful conversations that define Dinner Party. 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