Understanding GLP-1 Medications
GLP-1 (glucagon-like peptide-1) medications such as Ozempic® and Wegovy® have become widely used for weight management and metabolic support. These medications mimic a natural hormone that helps regulate blood sugar and appetite. For many people, they can be life-changing by improving insulin sensitivity, reducing cravings and supporting sustainable weight loss.
But, as with any powerful therapy, they also change how your body functions. Slower digestion, reduced appetite and shifts in nutrient absorption can affect your gut health, energy, and muscle maintenance. The goal isn’t just to lose weight it’s to protect your strength, nourish your body and build long-term wellness habits that last well beyond the medication.
Common Concerns
GLP-1 medications work primarily by slowing digestion and sending stronger “full” signals to your brain. That means food moves through your system more slowly, and you often eat less overall. While that can help with blood sugar balance and calorie reduction, it can also lead to some unwanted side effects.
Gut health and digestion:
Nausea, constipation, bloating, or diarrhea are some of the most common complaints. Because food stays in the stomach longer, it’s important to eat smaller meals, chew well, and avoid heavy, greasy, or overly fibrous foods that can make symptoms worse.
Muscle maintenance:
When calorie and protein intake drop, the body can lose lean muscle mass along with fat. This matters because muscle is metabolically active meaning it supports mobility, strength, energy and healthy metabolism.
Micronutrient gaps:
Eating less food can also mean fewer vitamins and minerals. Even small nutrient deficiencies can affect everything from energy to immunity, so focusing on nutrient-dense foods and smart supplementation is key.
Appetite shifts:
Feeling full quickly can make it harder to meet your body’s nutritional needs. Balancing smaller portions of protein, healthy fats and complex carbs at each meal helps keep you nourished and energized.
While side effects vary from person to person, most can be managed with a thoughtful approach to nutrition and supplementation.
How to Support Your Body Naturally
1. Focus on protein and muscle health
Aim for roughly 1.0–1.5 grams of protein per kilogram of body weight each day. That might look like 70–100 grams for most people spread across meals and snacks. Lean poultry, fish, eggs, tofu, legumes, and quality protein powders are all great options.
Pairing strength or resistance training two to three times per week helps preserve lean muscle and maintain energy. Even light weights or bodyweight exercises can make a real difference.
Consider adding creatine to your routine — about 3–5 grams per day of creatine monohydrate. It’s one of the most researched supplements for muscle health and can help your body retain lean mass, boost energy, and support exercise performance, even when calorie intake is lower.
2. Support your digestion and gut health
Start with small, simple meals that are easy to digest. Soups, smoothies, and cooked vegetables can be gentler than raw, high-fibre dishes. Gradually add soluble fibre from foods like oats, chia seeds and apples to support regularity.
Hydration is crucial — aim for at least two litres of water daily and include herbal teas or electrolyte blends if needed.
To further support gut balance, consider adding a probiotic and fermented foods such as sauerkraut, kimchi, or kefir to encourage a healthy microbiome. This can help ease digestive discomfort and support nutrient absorption.
3. Cover your nutrient bases
Because many people eat less while on GLP-1 therapy, a well-rounded supplement routine can help fill in nutritional gaps. Consider:
- A high-quality multivitamin to cover broad micronutrient needs.
- Vitamin D (and K2 if your D levels are low) to support bone and immune health.
- Vitamin B Complex to support energy, mood, and metabolism
- Magnesium to aid digestion, support muscle relaxation, and improve sleep quality.
- Omega-3s for cardiovascular and anti-inflammatory support.
- Electrolytes — especially sodium, potassium, and magnesium — if you experience nausea or diarrhea.
Avoid high-dose vitamin C or zinc if your stomach feels sensitive.
4. Eat mindfully and listen to your body
Since GLP-1 medications slow digestion, eating quickly can worsen nausea and bloating. Take your time, chew thoroughly, and stop eating when you feel comfortably full.
Smaller, balanced meals more often may work better than three large meals a day. Pay attention to how different foods make you feel and adjust portions, textures and timing as needed.
5. Stay connected to your health markers
Track how your body changes — not just on the scale, but in strength, energy, digestion and mood. Regular check-ins with your healthcare provider or nutritionist can help monitor vitamin levels, body composition and overall progress.
Remember: these medications are a tool, not the whole picture. The real goal is lasting health — feeling strong, nourished and confident in how you care for your body. You’ve made a positive step for your health, now it’s about keeping your foundation strong. Nourish yourself well, move regularly, and give your body the care it deserves.
