What to expect when starting a GLP-1 medication

If you have been considering starting a GLP-1 medication, or have recently started one, you may be feeling both excited and a little unsure of what is ahead. These medications work by slowing down digestion and act on appetite signaling in the brain, which often means you feel full faster and stay satisfied longer. That can be a welcome shift to many, but it can also takes some getting used to.

In the first few weeks, it is common to experience side effects such as nausea, vomiting, constipation, or diarrhea. For most people, these ease as the body adjusts to the medication, but it can feel upsetting or disruptive in the moment. The good news is that there are gentle ways to support yourself through it. Eating smaller, more frequent meals instead of large meals can make digestion easier and can be more tolerable while experiencing nausea. In addition, choosing foods that are blander during this time may help, ex. grilled lean proteins, greek yogurt, cottage cheese, cooked vegetables (if tolerable), rice, toast, etc. Hydration is also key - water and herbal tea (ex. ginger) can ease constipation and help with nausea, even if your thirst cues aren’t as strong.

Because your appetite will likely be reduced, it can be useful to try to get the most "bang for your buck" when you are eating. Focusing on protein, fiber, and complex carbohydrates will help you stay energized and protects muscle, while also keeping blood sugar steady. Think of pairing foods like eggs with veggies and whole grain toast, yogurt with berries and granola, or salmon with vegetables and brown rice.

An additional piece of the puzzle that often doesn’t get the attention it deserves is movement. You don’t need to dive into an intense workout routine, but gentle strength training or regular walks can go a long way in keeping your metabolism and muscles strong while you are eating less and inevitably losing muscle mass along with adipose tissue. It can also help the digestive process when engaging in gentle movement following eating.

Most importantly, remember this: the medication is one tool. The slow and steady habits you build alongside it, i.e. balanced, nourishing meals, mindful portions, staying hydrated, and moving your body, are what will make the results last. Be patient with yourself, give your body grace as it adjusts, and know that it’s perfectly normal for this journey to take time.

Here are Restorative Nutrition and Wellness we will ensure you receive the individualized care that you deserve to help you ease into the transition of life on a GLP-1 medication, and how to maintain dietary and lifestyle changes long-term.