My thoughts on GLP‑1 medications

Many of you have been asking for my perspective on GLP‑1 medications for weight loss and diabetes management — so here it is.

GLP‑1 medications are powerful tools. They can support significant weight loss and help manage Type 2 diabetes, but they work best when used strategically and alongside a well‑structured nutrition and exercise plan.

Simply eating less of low‑nutrient foods can lead to:

• muscle loss

• nutrient deficiencies

• fatigue

• worsening metabolic health once the medication stops

The most successful approach I see is using the reduced “food noise” as an opportunity to build a robust, lower‑carb, nutrient‑dense eating pattern, paired with progressive strength training and adequate aerobic activity.

If you’re using a GLP‑1 medication, you’ve likely noticed changes in appetite — smaller portions, early fullness, nausea, constipation. These are common, and the right nutrition strategy can make a huge difference.

I’ve supported hundreds of people on these medications, and below are some of the most effective, real‑world strategies to help you feel well, stay nourished, and get the best results.

Important considerations if you are taking a GLP‑1 medication (or thinking about it)

1. Make Every Bite Count

With reduced appetite, nutrient density becomes essential. Prioritise foods rich in protein, fibre, healthy fats, and micronutrients.

My simple meal‑building formula:

Step 1: Prioritise protein

Step 2: Add vegetables

Step 3: Add small amounts of healthy fats (too much fat may worsen nausea)

Minimise low‑nutrient carbs like rice, pasta, bread, chips, chocolate, and biscuits — they take up space without supporting your goals.

2. Separate your meals into two

Most people on GLP‑1s struggle to finish a meal. Splitting meals or eating several small, nutrient‑dense mini meals can help.

Examples:

Splitting breakfast in two: Yoghurt + berries + chia → half at 7am, half at 9am

Splitting dinner in two: Roast beef + vegetables → one portion at 5pm, one at 7pm

If you prefer 5–6 'mini meals' per day, aim for a protein or dairy + a vegetable or fruit at each mini meal.

Examples of 'mini meals' include:

• High‑protein yoghurt + a few berries

• Babybel cheese + nuts

• Chicken drumstick + carrot sticks

• Seed cracker with cheddar + Vegemite + baby cucumbers

• A cup of chicken & vegetable soup

• Lamb cutlet + broccoli

3. Be mindful of hydration

GLP‑1s reduce thirst cues. Combined with eating less, dehydration can creep in quickly and worsen constipation and fatigue.

Tips:

• Sip fluids between meals

• Avoid large drinks with meals if you feel very full

• Try broths, stocks, herbal teas, hot water with lemon, or sugar‑free cordials

Aim for 2–3 litres per day.

4. Strength train 3× per week

With reduced appetite, muscle loss is a real risk. Strength training + adequate protein are non‑negotiable for protecting muscle, bone health, and metabolic rate.

5. Get help early for side effects

Nausea, constipation, reflux, early fullness, food aversions, and fatigue are common — and very manageable.

Small regular meals, protein first, fibre management, hydration spacing, and tailored strategies can make a huge difference. Please reach out if you need support.