What the Nutrition Twins Think About GLP-1 Weight Loss Medications

How GLP-1 Medications Help to Lose Weight –  A full analysis of weight loss medications, including nutritional implications.

As registered dietitians and weight loss experts with over 20 years of experience, we’ve seen a complete shift in the industry over the last few years. Two years ago, only about 10% of our new weight loss clients came to us using GLP-1 medications to lose weight, like Ozempic. Now, about 65-75% of our new clients come to us already taking medications like Ozempic, Mounjaro, and Wegovy.

We have helped our clients achieve lasting weight loss, no matter their situation. However, if you’re considering taking Ozempic, Wegovy, Mounjaro, or another GLP-1/ GIP medication for weight loss, we’ve got some insights about these popular weight loss injections that might surprise you.

This comprehensive guide will share our professional perspective on these medications, informed by our work with thousands of clients and our science-backed approach to sustainable weight management.

How GLP-1 Medications Work in Your Body

Before sharing our professional perspective, it’s important to understand what these medications are and how they affect your metabolism and appetite.

GLP-1 agonists (like Ozempic and Wegovy) and dual GLP-1/GIP receptor agonists (like Mounjaro and Zepbound) mimic incretin hormones that our bodies naturally produce in the small intestine when we eat nutrients. These powerful hormones:

• Tell the pancreas to release insulin (which helps move sugar from blood to tissues) ¹
• Decrease glucose production in the liver
• Signal muscles to take up more sugar from the blood
• Slow down gastric emptying, helping you feel fuller longer
• Bind to receptors in the brain to decrease appetite²

These combined actions lead to lower blood sugar levels, increased feelings of fullness, and reduced appetite, which explains why they are so effective for both diabetes management and weight loss.

How Gut Health Affects Your Natural GLP-1 Hormone Production: What Most Doctors Miss

As registered dietitians and weight loss experts, we’ve discovered something important: Since these hormones are produced in the gut, people with digestive issues or a damaged gut lining, common from poor food choices, stress, alcohol, toxins, and pesticides, often struggle to produce these hormones naturally.

This means many taking these medications may be experiencing true fullness and appetite control for perhaps the first time in years, maybe even in their life!

Here’s something fascinating: Your body naturally produces these hormones, which typically last about two minutes in your system. The medications, however, keep these effects going for 24 hours, 7 days a week, between injections. This prolonged action explains the dramatic weight loss many people experience.

We have our clients work on many things to increase their natural GLP-1 production and improve how their body responds to weight loss medications. Here are 3 simple things to try:

The Nutrition Twins’ 3 Simple Ways to Enhance Your Body’s Own GLP-1 Production/ Respond Better to Weight Loss Medications:

1. Include a prebiotic-rich food daily. Prebiotics feed your good-for-your gut probiotics, which produce short-chain fatty acids (SCFAs), which stimulate the release of GLP-1s from the gut. Good prebiotic sources include asparagus, oats, barley, onions, garlic, leeks, dandelion greens, soybeans, and legumes.
2. Focus on including at least 2 sources of fiber at each meal. Fiber slows digestion and promotes the release of GLP-1. Fruits, vegetables, legumes, whole grains, nuts, and seeds all contain fiber. So if you have a chicken and broccoli stir-fry with brown rice, you’re there (brown rice and broccoli! Party emoji!)
3. Go for a brisk walk 4 times a week, even if you can only do a short session. Both longer and shorter exercise sessions stimulate the release of GLP-1.

For more ways to improve gut health for weight loss, check out our blog.

 (Pssst—most of these tips will also naturally boost GLP-1!)

Our 20-Year Journey Helping Clients Lose Weight & Keep it Off (Without Medications)

For two decades, we’ve developed personalized nutrition and lifestyle plans that have resulted in a 90% success rate for sustainable weight management—all without prescription medications.

You might be surprised by our perspective on these medications.

What We REALLY Think About GLP-1 Medications and GIPs for Weight Loss

Despite our long history of helping clients achieve weight loss through nutrition and lifestyle interventions alone, we believe these medications can be an important tool in weight management treatment for some people, but they are just that: a tool.

For many of our clients, these medications provide a valuable starting point—often the first time they’ve experienced true satiety and freedom from constant food cravings that prevented healthy choices.

This has been life-changing for people who’ve struggled with weight their entire lives. For the first time, they’re losing weight while feeling satisfied, making healthier food choices, and seeing improvements in health markers from blood sugar to cholesterol. And it’s been a game-changer for their confidence.

Some people on the medications are going to the gym for the first time in years as they feel confident enough to do so, and the healthy habits begin to snowball for them.

However, we strongly believe it’s essential to have a comprehensive plan when using these medications because they don’t address long-term weight management on their own. They’re a tool to help you get healthier, and they’re not appropriate for everyone.

Important Warning About GLP-1 Medications Safety

Please don’t run to your local Medi spa or buy these medications online without proper medical supervision. These medications require careful monitoring and a comprehensive approach to be both safe and effective long-term.

Obesity is very complex. When we work with people on the medications, we make sure they’re getting more metabolically healthy, addressing underlying issues that previously got in the way of weight loss, including gut issues, hormones, blood chemistry, nutrient deficiencies, and metabolic markers; and these are all being carefully monitored. We partner with amazing doctors, like Dr. Asare Christian from Aether Medicine, who prescribes the peptides (medications) in safe doses for your unique body and closely monitors your longevity markers.

11 Critical Factors for GLP-1 Weight Loss Success Your Doctor Isn’t Monitoring

Your body is infinitely more complex, and many factors come into play with long-term weight loss.

When we work with clients, we evaluate 11 critical factors most doctors completely miss:

What We Analyze	Why It Matters (in addition to the fact that all of these factors play a HUGE role in longevity and health)
Hormonal Balance	Dictates where and how your body stores fat
Blood Sugar Response	Affects hunger, cravings, and energy levels
Gut Microbiome	Influences how you absorb nutrients and store calories (& how well you naturally make GLPs)
Inflammation Markers	Can block weight loss no matter what you eat
Nutritional Deficiencies	Often worsen on weight loss medications; can slow metabolism
Metabolic Rate	Can change dramatically with medication
Muscle Preservation	Critical for keeping weight off long-term
Food Sensitivities	Can cause water retention and bloating, and damage the gut lining
Eating Patterns	How and when you eat matter as much as what
Stress Response	Affects cortisol and fat storage
Sleep Quality	Directly impacts hunger hormones

 

This comprehensive approach explains why 90% of our clients maintain their weight loss — compared to just 1% with conventional dieting and about 50% with medications alone.

Ozempic and Mounjaro: What Happens When You Stop GLP-1 Medications?

What happens when:

• Your body adapts to the medication, and weight loss stalls?
• Do you develop nutrient deficiencies that sabotage your metabolism?
• You lose precious muscle instead of fat, making you look “skinny fat”?
• You want to reduce your dosage or stop altogether?

Without the right nutritional strategy, many people find themselves trapped — either dependent on increasing doses or watching helplessly as the weight creeps back on after stopping.

We’ve discovered a better way.

The Critical Factors Most People Don’t Know About GLP-1 Medications

We’ve learned the following from our years in the weight loss and nutrition science-backed space:

Your Gut Health Impacts Medication Effectiveness

Since GLP-1 hormones are naturally made in the gut lining, having poor gut health can affect how well these medications work. If your gut is unhealthy, GLP-1 medications are likely to be less effective, as a healthy gut microbiome is crucial for optimal GLP-1 function.

(Enjoy recipes like our Salmon with Pineapple Salsa,  and sip on our Ginger Mint Turmeric Green Tea Flat Belly Drink,  to naturally improve your gut health, improve the effectiveness of weight loss medication, and enhance your body’s production of GLP-1)

Rapid Weight Loss Comes With Metabolic Consequences

Research shows rapid weight loss makes future weight loss much more difficult and can lead to:

• Muscle loss (including heart muscle)
• Metabolic slowdown
• Nutrient deficiencies
• Hormone disruption

Common Side Effects Can Impact Nutritional Status

From our client experience, common side effects include:

• Nausea and early fullness (preventing adequate nutrient intake)
• Digestive problems (diarrhea = loss of nutrients, etc., bloating, constipation = metabolic havoc — with weight loss, toxins are released from fat cells, so moving them out is critical, otherwise they are recirculated back into the body and fat store,s creating inflammation and metabolic issues)
• Nutrient deficiencies (particularly B vitamins, D, and minerals)
• Rapid weight loss = Muscle loss (damaging long-term metabolic health)

Our Personalized Approach: Optimizing Nutrition While Taking Wegovy, Ozempic, or GLP-1 Medications

When working with clients using these medications, our focus shifts to:

Enhancing Nutrition Despite Reduced Appetite

• Strategic protein timing becomes crucial
• Ensuring adequate calories (not just protein) to prevent muscle breakdown
• Addressing nutrient deficiencies with targeted supplementation³
• Focusing on anti-inflammatory foods to ensure weight loss while preventing disease
• Maintaining proper hydration with electrolytes
• Addressing reduced stomach acid levels from the drugs (which impacts the balance of gut bacteria and protein absorption)

Preparing for Maintenance and Potential Medication Discontinuation

Studies show significant weight regain is common after stopping, but we haven’t seen this with our clients, and we’ve found that proper preparation leads to much better outcomes.

We focus on:

• Building metabolic health during weight loss
• Addressing previous eating patterns and food relationships
• Developing sustainable habits
• Managing hormonal balance and inflammation
• Supporting gut health for natural GLP-1 production

A Client Success Story

We want to tell you about our client, Vicki, who came to us after starting a GLP-1 medication. She had lost 30 pounds in three months but was experiencing fatigue, hair loss, and digestive issues.

Our assessment revealed significant nutrient deficiencies, muscle loss, and dehydration. We developed a personalized plan that included strategic protein intake, targeted supplements, strength training, and gut healing.

Six months later, Vicki had lost an additional 25 pounds while gaining muscle and improving her metabolic markers. When she decided to discontinue medication, our transition plan helped her maintain her weight loss without the significant rebound commonly reported.

Should You Consider These Medications?

These medications can be a helpful tool—but not THE only tool—to achieve sustainable weight loss. They work best when combined with proper nutrition, physical activity, stress management, and other lifestyle factors, including sleep.

They may be appropriate if you:

• Have a BMI in the obese range (or overweight with weight-related health conditions)
• Have tried lifestyle interventions without success
• Are experiencing health complications related to excess weight
• Are committed to making dietary and lifestyle changes alongside medication

For many others, a comprehensive nutrition and lifestyle approach may be the better choice.

What We Don’t Know Yet About Long-Term GLP-1 Use

It’s important to acknowledge that these medications are relatively new for weight management, and several questions remain:

• What are the long-term effects of constantly flooding the body’s receptors with these hormones?
• Will the receptors build resistance over time?
• What happens to natural hormone production after extended use?

Frequently Asked Questions About GLP-1 Medications

As science-backed registered dietitians working with clients on GLP-1 medications, we receive these questions regularly.

Should I be eating low-carb or low-fat if I’m on GLP-1s?

Neither approach is universally best for everyone on GLP-1 medications. What matters most is quality, not just macronutrient ratios. We recommend:

• Focus on balanced meals with high-quality protein, small portions (about ½ cup) of fiber-rich carbohydrates, and small portions of healthy fats
• Emphasize anti-inflammatory foods that support gut health
• Pay attention to your response—some people do better with moderate carbs, while others thrive with more healthy fats
• Work with a dietitian to find your optimal balance based on your metabolic markers and personal response

Remember, these medications slow digestion, so easily digestible proteins and nutrient-dense foods often work best. We find that most of our clients do best with small amounts of fat only, with meals, especially when experiencing side effects.

GLP-1 Side Effects: How to Minimize Digestive Issues and Nutrient Deficiencies

Side effects like nausea, constipation, and fatigue are common with GLP-1 medications and typically occur for several reasons:

• Your digestion is significantly slowed, which can cause food to remain in your stomach longer
• Your body is adjusting to hormonal changes
• Rapid weight loss can release toxins stored in fat cells
• You may be consuming insufficient fluids, fiber, or essential nutrients

To minimize side effects, try:

• Staying well hydrated with electrolyte-enhanced water
• Eating smaller, more frequent meals
• Avoiding high-fat or very fibrous meals when symptoms are severe
• Ensuring adequate protein intake spread throughout the day
• Gradually increasing your medication dose as directed

Breaking Through GLP-1 Weight Loss Plateaus: Strategic Solutions That Work

Weight loss plateaus on GLP-1 medications are normal and can happen for several reasons:

• Your metabolism has adapted to your lower calorie intake
• You’ve lost muscle mass, which lowers your metabolic rate
• Your hormone balance is adjusting to weight loss
• You may have developed nutrient deficiencies that impact metabolism
• Your medication dosage may need adjustment

Breaking through plateaus typically requires:

• Reevaluating your protein intake (most people need more than they think)
• Adding or intensifying resistance training to preserve muscle
• Addressing any nutrient deficiencies
• Working with your healthcare provider to adjust medication if appropriate
• Examining stress, sleep patterns, and other lifestyle habits, which significantly impact weight loss

Will I gain back weight if I come off it?

Research shows that without proper preparation, significant weight regain is common after discontinuing GLP-1 medications.⁴ However, this isn’t inevitable if you:

• Work with healthcare professionals to develop a comprehensive transition plan
• Focus on building metabolic health during your time on medication
• Establish sustainable eating patterns that support gut health
• Maintain adequate muscle mass through resistance training
• Address underlying hormonal and inflammatory issues
• Taper medication gradually rather than stopping abruptly
• Continue monitoring metabolic markers regularly

Our clients who follow these strategies typically maintain most of their weight loss after discontinuation.

Gut Health Secrets for Enhanced GLP-1 Medication Effectiveness?

Since GLP-1 hormones are naturally produced in the gut, improving gut health can enhance both your natural hormone production and your response to medication. Focus on:

• Including prebiotic fibers to feed beneficial gut bacteria
• Adding fermented foods like yogurt, kefir, and sauerkraut
• Eliminating inflammatory foods that damage the gut lining
• Reducing stress, which directly impacts gut function
• Adequate hydration and moderate exercise
• Limiting alcohol and processed foods
• Considering targeted probiotics based on your specific gut issues

Many of our clients find they require lower medication doses after implementing gut-healing protocols, which often reduces side effects while maintaining results.

How can I avoid “Ozempic face” and “Ozempic butt”?

These terms refer to the facial and gluteal volume loss that can occur with rapid weight loss on GLP-1 medications. Like you, we’re not fans of the look (or what’s happening to the body when this happens). To minimize these effects:

• Slow down your weight loss pace to 1-2 pounds per week maximum
• Prioritize resistance training to maintain muscle mass in all areas
• Ensure adequate protein intake (1.2-1.6g per kg of ideal body weight)
• Stay well-hydrated, as dehydration can exacerbate volume loss
• Consider collagen supplementation (evidence is limited but promising)
• Maintain adequate healthy fat intake, especially omega-3 fatty acids
• Get regular facial massage to stimulate circulation

Remember that some change in facial appearance is normal with significant weight loss, regardless of how it’s achieved. Working with professionals to ensure you’re losing primarily fat mass while preserving muscle can help maintain a more youthful appearance, and we see this with our clients!

The Bottom Line: Our Surprising Take on Weight Loss Medications

Despite our long track record of helping clients achieve weight loss success without medications, we believe GLP-1s and GIPs can be valuable tools when used as part of a comprehensive approach to weight management, not as standalone solutions.

The key to lasting success lies in addressing all the factors that influence your weight and metabolism, not just in taking a medication. That’s why we evaluate all 11 critical factors with our clients and create personalized plans that go far beyond “eat less, move more.”

Whether you choose to incorporate these medications into your weight loss journey or prefer to focus solely on nutrition and lifestyle changes, working with qualified health professionals, including registered dietitians, like us, provides your best chance for long-term success.

Ready to transform your weight loss journey with personalized guidance? Apply for our signature Transformation program today and discover the approach that works for YOUR unique body and lifestyle.

 

Note: This blog post is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any medication or weight loss program.

 

References:

1. Collins L, Costello RA. (2024). Glucagon-Like Peptide-1 Receptor Agonists. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK551568/
2. Chao AM, Tronieri JS, Amaro A, Wadden TA. (2021). Semaglutide for the treatment of obesity. Trends in Endocrinology & Metabolism. https://www.sciencedirect.com/science/article/abs/pii/S1050173821001584
3. Despain D, Hoffman BL. (2024). Optimizing nutrition, diet, and lifestyle communication in GLP-1 medication therapy for weight management. Obesity Pillars. https://doi.org/10.1016/j.obpill.2024.100143
4. Wilding JPH, et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes, Obesity and Metabolism. https://doi.org/10.1111/dom.14725