Thinking About GLP-1 Ozempic or Mounjaro? What You Need to Know First

Trigger warning – weight loss and weight loss medication is discussed.  If you are suffering from or have previously suffered from an eating disorder, this article may not be appropriate for you. 

GLP-1 weight loss drugs like Ozempic, Wegovy, Mounjaro, and Zepbound are being talked about everywhere — in the press, on social media, and maybe even by your GP. Originally designed to treat type 2 diabetes, these medications are now being used to help people lose weight by reducing appetite and slowing digestion.

And yes — for some, they’ve been life-changing.

What you need to know about GLP1's Mounjaro or Ozempic

For sure if you are thinking of this course of action, it’s worth looking beyond the hype. These drugs are not a quick fix — and they do come with risks, side effects, and some nutritional gaps that need proper attention.

In this blog I’m going to break down:

• Who GLP-1 drugs are actually for

• What the real benefits and real risks are

• What you need to do nutritionally and lifestyle-wise to stay well on them

• Why you might want to explore safer, more sustainable alternatives

• How I can support you as a nutritional therapist – whether you’re using these medications or not

  
  

Who are GLP-1 drugs actually for?

These medications can be a powerful tool when used clinically and carefully. They’re generally meant for people who:

• Are living with obesity or a high BMI.  Usually over 30 is accepted by prescribers but I’d maintain that should be higher before consideration of the GLP-1 medications.

• Have weight-related health conditions, such as type 2 diabetes, fatty liver, or sleep apnoea

• Have tried lifestyle changes (diet, movement, etc.) and haven’t been able to shift the weight

• Need to reduce weight to qualify for another treatment, like joint surgery or IVF

In the UK, NHS prescriptions are limited to those with some specific medical needs. But an increasing number of people are accessing them privately, often without full support or guidance.

And that’s where it gets tricky and potentially unsafe.

What do these drugs actually do?

GLP-1 drugs mimic a natural gut hormone that:

• Slows the rate your stomach empties food (so you feel fuller, longer)

• Reduces appetite and cravings

• Helps regulate blood sugar and insulin levels

See below for NATURAL OPTIONS to stimulate GLP-1

In practice, this often means:

• You feel much less hungry — even skipping meals

• You eat smaller portions and feel full quickly

• Weight loss begins — sometimes quite dramatically

But this also means:

• It’s easy to under-eat and miss out on nutrients

• You may lose muscle as well as fat, especially if protein is low.  For a woman over 50 who is already losing muscle mass this is significant. 

• Side effects like nausea, constipation, fatigue, and hair loss can creep in

This is not something to navigate alone.

What are the benefits?

When used appropriately and with the right support, GLP-1 medications can:

• Reduce appetite and support meaningful weight loss

• Help stabilise blood sugar and insulin

• Lower risks of complications from type 2 diabetes

• Improve markers like cholesterol, blood pressure, and inflammation

• Potentially improve fertility, PCOS, and joint pain in those with significant weight to lose

But these benefits only last while you're on the drug. Once you stop, appetite often comes back — and weight regain is common without intrinsic lifestyle change a proper long term strategy.

What are the risks and side effects?

This is the part you don’t always hear about online.

Short-term side effects can include:

• Nausea

• Constipation or diarrhoea

• Reflux or indigestion

• Headaches

• Fatigue

• Hair thinning or loss (often linked to protein or nutrient deficiency)

  
  

Longer-term concerns include:

• Muscle loss  - particularly worrying for women over 50

• Gallbladder issues

• Possible effects on thyroid and pancreas (though rare)

• Nutrient deficiencies due to low food intake – worrying again for women over 50 who are already having to up their game with nutrition to support bone and joint health.

  
  

Some people also experience emotional changes, from low mood to a loss of enjoyment around food and social eating. And for those with a history of disordered eating, GLP-1s can be a slippery slope.

Why nutrition and lifestyle still matter?

Even if you’re on a GLP-1 drug, the basics still matter.  And they matter even more for women over 50. 

• You still need protein — to protect your muscles, support your metabolism, and keep energy and mood stable.  ON GLP-1’s you need to seriously focus on protein, even more important for women over 50.

• You still need fibre — for digestion, blood sugar balance, and long-term health.

• You still need healthy fats — to absorb vitamins and support your hormones.

• You still need movement — especially resistance training to protect muscle mass. Women over 50 listen up.  This is important for you anyway but if on GLP1’s even more important.

• You still need to sleep well and manage stress — because weight isn’t just about what you eat.

  
  

Skipping meals or just “not feeling hungry” isn’t a strategy. You still need real nourishment, especially if you want to avoid the more unpleasant side effects — and maintain the results long-term.

This isn’t a decision to take lightly

If you’re not in a high-risk category, it’s worth asking:

• What are you hoping the drug will fix?

• Is there another way to reach that goal with fewer side effects?

• Do you have the support and knowledge to stay healthy while using it?

• What’s your plan for coming off the drug — and keeping the weight off?

  
  

Weight loss is never just about the number on the scales. It’s about energy, strength, mood, confidence, and quality of life. And sometimes, the slower road gives better results — especially if you want them to last.

How I can support you?

Whether you’re already on a GLP-1, considering it, or want an alternative approach, I’m here to help you feel informed, supported, and in control.

As a nutritional therapist, I can work with you to:

• Build balanced meal plans that nourish you, even with a reduced appetite

• Support digestive issues like constipation, reflux or bloating

• Protect muscle and metabolic health with personalised protein and movement strategies

• Address nutrient gaps with food-first solutions and targeted supplements

• Reduce fatigue, hair loss, and cravings

• Support a safe transition off the medication if that’s your goal

• Explore non-drug alternatives

  
  

You don’t have to go it alone — and you don’t have to settle for just shrinking the number on the scales. You deserve to feel strong, clear-headed, and well, every step of the way.

Natural lifestyle changes that help stimulate GLP-1:

Interestingly all of these things feature to varying degrees in recommendations I make for clients, and all have a natural impact on GLP-1 expression.

·        Eat more protein- and fibre-rich foods– Examples include legumes, oats, chia seeds, and non-starchy vegetables.– These can boost GLP-1 secretion, support gut hormone release and promote satiety.

·        Eat slowly and mindfully– Slower eating gives GLP-1 time to rise and signal fullness.

·        Exercise regularly– Resistance training and post-meal brisk walking are particularly helpful for boosting GLP-1 activity and improving insulin sensitivity.

·        Prioritise good sleep– Poor sleep can blunt GLP-1 production and increase appetite.

·        Manage stress– Chronic stress affects hormone balance; relaxation practices like deep breathing, meditation, or time in nature may support GLP-1 levels.

·        Consider intermittent fasting or time-restricted eating– These approaches can improve insulin sensitivity, gut hormone rhythms and enhance GLP-1 response over time.

To summarise

GLP-1s can offer real help to people who need it — but they’re not for everyone. And they’re definitely not a magic wand. Whether you’re taking Ozempic, Mounjaro, or something similar, it’s worth getting the right support to protect your health and results.

If you’re not on medication, but struggling with weight, energy or hormones — know that there are other options, grounded in real food, realistic routines, and personalised advice.

My personal and professional perspective as a Nutritional Therapist

It’s a very nuanced topic and one I’ve avoided commenting on since these drugs came on the market.  I know I’ve had a bias when it comes to weight loss medication.  That bias has been informed mainly by my nutrition training and successful weight loss experience with clients However, it has morphed into a more reflective bias as I learn more, as more studies and research appear.

As a weight loss expert with over 10 years’ experience, the last 4 as a Nutritional Therapist, and having struggled with weight since I hit 40 after being slim up till then, I know only too well the depth and complexity of the obesity struggle. 

So where do I stand now in relation to these GLP-1 drugs.  No quick answer and if there was a quick answer it would be “It all depends.

I have not recommended these weight loss drugs to any of my clients, and it would be only in a very rare situation I may feel it appropriate to suggest something like this, and only when all else had failed.

I have however suggested that one family member discuss the possibility with her healthcare team.  She has multiple metabolic conditions including T2 diabetes, high cholesterol, high blood pressure, is morbidly obese, a serious lung condition exacerbated by excess weight and a number of other health issues all of which would be more manageable at a healthier BMI.

My reflective bias will be to help clients achieve their goals using my functional nutrition and lifestyle approach.  However, I am open to consider potential clients who are thinking of taking these drugs or already taking them.  My assessment as to how I can help will always be on a case-by-case basis with my sole aim to help clients achieve their health goals in the safest, most effective way possible giving them long term benefits.

If this is something you are thinking of, please do reach out.  It always helps to talk this over with someone in your corner. 

Case studies

? Client one - Female aged 63, BMI of 39, circa 5-6 stone loss required for a healthy BMI, living with obesity for 30+ years, has one other metabolic condition, may require joint surgery, has tried lifestyle and dietary changes for a few years. Presented to me having been prescribed Mounjaro privately and wants to make sure her nutrition and lifestyle needs are being met in order to minimise the risks and side effects both while on the drugs and in the future.

I’m happy to help this client and confident I can do so in order to help her minimise the risks, mitigate against most of the side effects, protect, maintain and actually increase muscle mass whilst losing fat and maximise the nutrient intake she requires to keep her functionally fit now and in the next 20-30 years.  I’ll be working with her prescribing pharmacist monitoring monthly dosage

? Client two – Female aged 52, BMI of 30, no medical conditions, circa 1.5 stone loss required for a healthy BMI.

I have advised this client I would not be in a position to support her if she decided to take Mounjaro or similar at this time.  I recommended working with me or a similar practitioner for a minimum of 4 months before considering any of the GLP-1 weight loss medications. 

Want to Chat?

If you’re on a GLP-1 medication (or thinking about it) and want a clear, honest plan to stay healthy — or you’d prefer to lose weight without medication — I’d love to help.

📩 Book a free discovery call to chat through your options and find the approach that works for you.