Your Guide to a Healthier Life on GLP-1
If you’re taking GLP-1 or GIP receptor agonists, or thinking about starting, know this: the jab isn’t magic. But with the right effort and lifestyle support, it might just feel like it.
These medications are powerful tools, not miracle cures. They can support your health journey by helping manage appetite, improving blood sugar, and promoting weight loss. But lasting success depends on much more than the medication alone.
Before diving in, it’s critical to work closely with a licensed healthcare provider who has experience with these drugs. Their guidance is essential in monitoring side effects and optimising your treatment.
What Are GLP-1 and GIP Receptor Agonists?
Originally developed to treat type 2 diabetes, GLP-1 and GIP RAs have recently gained attention for their role in weight loss. You might recognise names like:
- Ozempic (GLP-1 RA)
- Wegovy (GLP-1 RA)
- Mounjaro (GLP-1 + GIP RA)
These medications enhance insulin secretion when blood sugar levels are high, slow gastric emptying, and help regulate appetite. GIP may also play a role in fat metabolism, making the combination even more effective for some people.
The Benefits
GLP-1/GIP RAs may offer a range of benefits, including:
- Lower blood sugar
- Appetite suppression
- Weight loss (particularly visceral fat)
- Reduced risk of cardiovascular disease (GLP-1)
- Improved insulin sensitivity
- Support for fat metabolism (GIP)
- Lower risk of hypoglycemia (glucose-dependent action)
Possible Side Effects
Like any medication, side effects vary by individual. The most common tend to be gastrointestinal:
- Nausea
- Vomiting
- Diarrhoea or constipation
- Stomach pain
- Loss of appetite
These usually appear when starting treatment or increasing the dose.
Other potential side effects include:
- Headaches
- Dizziness
- Fatigue
- Injection site reactions (if injectable)
- Rare but serious: pancreatitis
Always talk to your healthcare provider if side effects arise, they may adjust your plan accordingly
Supporting Your Journey: Habits That Matter
1. Nutrition
People on GLP-1/GIP agonists often eat 16–39% fewer calories without trying. This can help with weight loss, but it can also lead to nutrient gaps, especially during menopause, when your nutritional needs shift.
Focus on nutrient-dense meals that include:
- Lean protein (to preserve muscle mass)
- High-fibre, slow-digesting carbs
- Healthy fats
- Colourful fruits and vegetables
- Key micronutrients like calcium and B vitamins
Mindful eating is just as important when you’re eating less.
2. Hydration
These medications slow down digestion, which may lead to constipation. Staying hydrated helps keep things moving and supports your overall digestive health. Aim for regular water intake throughout the day.
3. Movement
Losing weight can also mean losing muscle and bone mass, particularly concerning during menopause, when natural declines are already underway. Exercise is critical.
Build a balanced movement routine that includes:
Resistance training – for muscle and bone strength
Cardiovascular activity – for heart health
Flexibility/mobility work – for joint and tissue health
Balance exercises – to prevent falls
Daily movement – to boost mood, energy, and well-being
4. Long-Term Thinking
Remember: GLP-1 and GIP RAs are tools to *support* lifestyle change, not replace it. Sustainable habits are what truly move the needle, especially when the goal is long-term vitality, not just short-term weight loss.
Final Thoughts
The jab can help, but your commitment, consistency, and self-care make all the difference. If you treat this medication as a partner, not a quick fix, you give yourself the best chance at a healthier, more empowered future.
It’s also important to recognise that GLP-1 and GIP RAs are not designed for casual weight loss or cosmetic purposes. These are prescription medications intended for people with specific medical needs, typically those with a BMI over 30, or over 27 with weight-related conditions like type 2 diabetes, high blood pressure, or high cholesterol.
Using these medications without medical need can come with risks, and it also contributes to supply shortages for people who genuinely rely on them for their health. The recent hype, driven in part by celebrity culture, shouldn’t overshadow the fact that these drugs are serious tools for managing complex health challenges.
If you’re considering this treatment, work closely with a qualified healthcare provider who can assess whether it’s truly right for you, and how to build a plan that supports your whole-body health.