183. How to Eat Well on GLP-1s - Part 1: Preserving Muscle & Managing Side Effects

GLP-1 medications like Ozempic, Mounjaro, and Zepbound are changing the conversation around obesity and weight loss — but there’s one major problem: most people are starting these medications with little to no guidance on how to properly nourish their body while taking them.

And that matters.

Because while GLP-1s can be incredibly effective tools for weight loss, they can also lead to muscle loss, under-eating, fatigue, nausea, hair loss, and long-term metabolic issues when nutrition is neglected.

In today’s episode, I’m breaking down the biggest nutrition mistakes people make on GLP-1 medications — and exactly how to protect your metabolism, preserve muscle, maintain energy, and build sustainable habits while losing weight.

We’ll cover:

- Why protein becomes non-negotiable on GLP-1 medications

- How much protein you actually need

- The hidden dangers of under-eating

- Why rapid weight loss can harm your metabolism

- How to preserve muscle while losing fat

- The critical role of strength training

- What to do if you have no appetite