4 NON-NEGOTIABLES IF YOU’RE ON A GLP-1
If you're taking a GLP-1 medication for weight management or metabolic health, you may be wondering how to optimize your results. As dietitians, we believe these medications can support your journey, but pairing them with smart, sustainable habits is key to long-term success. Here are four non-negotiables to prioritize:
1. Take a High-Quality Multivitamin
GLP-1 medications can suppress your appetite, which may make it challenging to meet all your micronutrient needs through food alone. A high-quality multivitamin acts as an insurance policy to cover any nutritional gaps, ensuring your body gets essential vitamins and minerals like B12, iron, and magnesium to stay energized and healthy.
2. Include Fermented Foods or a Probiotic/Synbiotic
Gut health plays a crucial role in digestion, immunity, and overall well-being. GLP-1s can sometimes affect gut motility, so including fermented foods like yogurt, kefir, kimchi, or sauerkraut daily can help support a balanced microbiome. Alternatively, taking a probiotic or synbiotic supplement tailored to your needs can provide additional support for gut health and digestion.
3. Prioritize Protein at Every Meal and Snack
Protein is essential for preserving muscle mass, supporting satiety, and maintaining energy levels—all of which are critical when your appetite is reduced. Aim for high-quality protein sources like lean meats, poultry, fish, eggs, tofu, beans, or yogurt to ensure you're meeting your daily needs. A good rule of thumb is to include a source of protein every time you eat.
4. Commit to Strength Training
Maintaining muscle mass is a must for metabolic health and long-term weight maintenance. GLP-1 medications can lead to weight loss, but you want to ensure that loss comes primarily from fat, not muscle. Strength training 2-3 times per week can help preserve lean body mass, boost your metabolism, and improve overall body composition.
Some Final Thoughts
While GLP-1 medications can be a powerful tool, they work best when combined with these non-negotiable habits. By prioritizing proper nutrition, gut health, and muscle preservation, you’ll set yourself up for sustainable success. Remember, small, consistent changes over time lead to lasting results!