GLP-1 Medications: A Nutritional Therapist’s Guide to Support and Success

If you’ve recently started using a GLP-1 medication such as Ozempic, Wegovy, or

Mounjaro—or are considering one—you’re not alone. These medicines, which began as diabetes treatments, are becoming an increasingly common strategy for weight loss.

But, while they can be powerful tools, they’re not magic bullets.

Weight loss is more than just a matter of “willpower” or counting calories. While 'calories

in, calories out' is part of the equation, the full picture is far more complex. Hormones,

metabolism, sleep, stress, and even gut health all play a role. Understanding and

addressing these deeper processes is key to making meaningful and lasting changes.

Weight loss is an emotive topic — our relationship with food and feelings about our

bodies go far beyond the number on the scale. Body image is deeply personal and shaped

by many factors, including social pressures, past experiences, and self-esteem. If the

rising popularity of GLP-1 medications is affecting your emotional wellbeing, I encourage

you to reach out and connect with one of our amazing counsellors at Southcote, who are

here to support you.

So what exactly is GLP-1?

GLP-1 stands for glucagon-Like peptide, a natural hormone your gut produces in response

to eating. It is your body’s “enough” signal that works by:

• Reducing hunger and food cravings.

• Slowing stomach emptying, which keeps you fuller for longer.

• Supporting health blood sugar balance by enhancing insulin release

• It even supports cardiovascular, liver, and brain health

Natural GLP-1 is broken down quickly in the body, limiting its long-term impact.

This is where GLP-1 medications come in.

Understanding GLP-1 Medications: What to Expect?

Hormones work by fitting into specific receptors found on the surface of our cells, like a

key in a lock. This is how hormones send signals and coordinate everything from our

stress response to hunger cues. GLP-1 medications mimic the natural GLP-1 hormone and

bind to these receptors throughout the body but for much longer and often more

powerfully. This action helps regulate blood sugar, slow digestion, curb appetite, and

support weight loss.

Typically given as weekly injections, doses start low and increase gradually to reduce side

effects. Clinical trials show that after six months, many people lose 5–10% of their body

weight. But there’s a catch: about two-thirds of that weight tends to come back when

the medication is stopped, unless you’ve built the habits that keep it off.

That’s where your lifestyle choices make all the difference.

Common Side Effects to Watch Out For:

Like any medication, GLP-1 agonists come with side effects. These are usually

manageable, especially when addressed early.

The most common include:

• Nausea, bloating, reflux, gastritis

• Gallstones

• Constipation or diarrhoea

• Fatigue

• Hair thinning (usually temporary)

• Low blood sugar

• Increased heart rate

• Muscle loss

• Headaches

Serious complications like pancreatitis, which hit the headlines lately, are rare but require

awareness. 574 cases have now been reported to the Medicines and Healthcare

Regulatory Agency’s Yellow Card scheme, with 10 fatalities since the drug's launch,

prompting the roll out of a study to gather more data on potential serious side effects.

It's also worth noting that these medications are also not suitable for people with a

history of certain thyroid cancers.

Supporting Your Body While on GLP-1s

If you are taking medication to lose weight, your appetite shouldn’t disappear completely,

and you should not be regularly skipping meals. Ideally, you should still enjoy eating, just

with less “food noise” and better satiety.

Severely decreased appetite can lead to significant nutrient deficiencies and dangerously

low-calorie intakes. Rapid weight loss impacts thyroid health, hormonal balance and liver

and gallbladder function, with an increased risk of gallstones. Aim for gradual weight loss

of 0.5-1kg a week.

With fewer food cravings, you have an opportunity to start focusing on nourishing your

body without the constant pull of hunger.

Where to start...

1. Prioritise Protein at every meal

Protein is naturally satisfying and helps curb cravings and stops the mid-afternoon energy

dips. Your body needs protein to repair tissues, support your immune system, and

maintain muscle mass.

2. Optimise digestion

GLP-1s can slow digestion, which may lead to constipation. To keep things regular, stay

well-hydrated, eat more whole plant foods to increase fibre intake and add movement to

your routine, like taking a walk after meals.

3. Don’t Avoid Fats - just choose the right ones

Healthy fats like olive oil, avocado, and nuts support bile flow, gallbladder health, and

hormone production, so it's important to include a source at each meal.

4. Preserve Your Muscle, Protect Your Metabolism

Not all weight loss is fat; rapid weight loss also leads to lean muscle loss. Losing lean

muscle isn’t ideal. Research shows that maintaining muscle mass boosts metabolism,

reduces inflammation, protects against disease, and helps us stay strong, mobile, and

independent.

Aim for strength training 2–3 times a week and meet your protein needs to preserve

muscle. If possible, track body composition, not just the scale.

5. Choose Quality Over Quantity

With a smaller appetite, every bite matters. Prioritise nutrient-dense foods like

vegetables, eggs, seafood, lean meats, legumes, and berries.

Testing micronutrient levels can help ensure your diet meets your body’s needs.

6. Nourish Your Gut for Better Weight Balance

Research shows gut health is key to weight loss—a balanced, diverse microbiome helps

regulate metabolism, digestion, inflammation, and appetite. Plus, a healthy gut supports

your body’s natural GLP-1 production

7. Balance Stress and Sleep for Better Weight Management

Stress doesn’t just affect your mood — it can disrupt hormones, appetite, metabolism,

and even GLP-1 signalling and gut health.

Managing stress through movement, mindfulness, and self-care is key to long-term

success.

Sleep matters too: poor sleep is linked to weight gain and makes it harder to lose weight.

Aim for 7–9 hours a night.

It’s What You Do On the Medication That Matters

GLP-1 meds aren’t a forever fix, and lasting success isn't about the medication doing all

the work—it's about leveraging this tool, while the food noise is quiet, to build sustainable

nutrition and lifestyle habits that will serve you for years to come.

NICE (National Institute for Health and Care Excellence) who develop guidelines that inform NHS care, advise that anyone who is on Mounjaro or similar medication should get a full year of extra support to stop weight regain (https://www.nice.org.uk/news/articles/people-need-support-to-keep-weight-off-after-treatment-ends).

Clients who do best long term are those who use this time to:

• Build balanced plates

• Move their bodies regularly

• Improve sleep and implement strategies to manage their stress

• Work on mindful eating or explore emotional patterns around food

If you're looking for personalised nutrition and lifestyle support on your weight loss

journey — whether you are taking medication or not— I’m here to provide you with

evidence-based strategies to help you build attainable and sustainable, long-term habits.

Book in for a free clarity call, and we can have a chat about what’s right for you and how I

can best support your goals.

Holly Rothschild, Registered Nutritional Therapist