Healthy Nest Nutrition GLP-1 Clinical Pearls
Everything you need to know about weight loss + weight maintenance on and after GLP-1.
There has been a whirlwind of Healthy Nest Nutrition clients using GLP-1 hormones for weight loss over the past few months. Interesting, positive and negative discussions have exploded.
Here’s what I’m seeing in my office. This isn’t a controlled study by any means, but it is a look at how the dynamics of weight loss and maintenance has changed since GLP-1 increased in popularity.
How GLP-1 Works
GLP-1 drugs are actually a class of meds that mimic the actions of a natural hormone called GLP-1. These meds trick the body into thinking that it has more of the hormone than it actually does, which leads to increased amounts of insulin (which helps with insulin resistance). GLP-1 also slows digestion and reduces appetite and lowers total blood sugar levels (that’s good), which can all contribute to weight loss. Doctors are loving them, and seem to be prescribing them a lot. The cost is generally decreasing, making GLP-1s more accessible to the curious consumer.
The Good: Positive Results
Some clients are progressing nicely while taking GLP-1s like Ozempic, Mounjaro, or Wegovy. Sometimes even a small amount really does help the brain chatter about food. The biggest change for people continues to be the fact that they think about food less and are more calm about food choices, portions and ordering.
Research is showing that people taking GLP-1 medications generally reduce their daily calorie intake by 16 to 39 percent. I have seen the need to titrate up in dosage to continue to feel the same effects and consequential effectiveness.
The Not So Good: Common Side Effects
Nausea seems to be a problem for probably 50 percent of the people that I’ve spoken to. This is one of the largest negative side effects and causes some people to stop taking the meds. Others stopped taking the meds because of the ongoing expense. Many struggle with boomeranging weight. That problem is very real!
Secrets of Success For Taking GLP-1s
- While taking meds, it is really important to prioritize eating and eating an anti-inflammatory diet rich in real high-fiber foods, healthy fats and lots of vegetables.
- Smaller, more frequent meals are key when on GLP-1s, because you’re just not that hungry. It helps ensure you’re getting what you need from your food. Ignoring eating is not an option, even though you are NOT as hungry. You still need to figure out HOW to eat real food and small amounts keeps you engaged.
- Protein at each meal is important so you get enough each day. This will ensure you don’t lose muscle while also losing fat. Spread protein throughout the day to give the body what it needs.
- Eating fruits + veggies is important for fiber. Choosing colorful fruits + veggies over grains helps with constipation, which is a common side effect of the drugs, and also makes sure you’ll get all of the vitamins, minerals and phytonutrients your body needs to run smoothly. Apparently, just five percent of Americans eat enough fiber per day. Adding a side of fruit or veggies is always a good idea.
- Eating healthy fats ensures satisfaction from your meals. Healthy fats add a feeling of well-being and balance that is SO important. Even if you’re full, you still need to feel satisfied by food. Not enough fats can derail your efforts, but including olive oil is a little insurance you’ll feel satisfied with your small meals.
- Drinking lots of water is key. We tend to mix up hunger and thirst cues. It’s summer, so make sure your water bottle is full and you’re sipping through the day. Just drink more water. (This doesn’t necessarily impact GLP-1s, but it’s always a good idea!)
4 Ways Healthy Nest Nutrition Can Assist With GLP-1s
- Idea generation to keep food interesting, keep clients engaged with decisions, and to prevent decision fatigue.
- Trouble-shooting how to handle travel, concerts, problem friends and colleagues or difficult social interactions.
- Planning and prepping management, including recipes to have on hand, in the fridge, in the freezer and in the pantry. Food on hand means you’ll stick to your plan. This is actually very tricky and so important for long-term success.
- Food therapy or assisting in the mental and emotional aspects of a changing relationship with food.
Life After GLP-1: The Struggle
For people who are newly off GLP-1 completely because they stopped working effectively or because of cost, or other reasons, a couple of things tend to happen:
- The food chatter comes back to the brain
- The weight creeps back on
- People revert back to old habits, not prioritizing whole real foods
This scares people, and that’s when they reach out for help.
The Healthy Nest Assist
There is no surprise that people struggle with brain chatter, weight gain and old habits. Taking GLP-1 doesn’t necessarily change eating habits for the long term. It tends to change eating habits for the short term WHILE they take the drugs. In our opinion, you still need to do the work to change eating habits for the long term, to be successful with weight loss and maintenance.
Post-GLP-1 Clients: This is How We Help With Weight Loss + Maintenance
We truly understand the puzzle pieces that have to be firmly in place, for your long-term success. In fact, we talk about them ALL THE TIME 🙂 Setting yourself up for success and learning your weekly food non-negotiables helps you stick to your weight loss and continued maintenance plan.
It’s not rocket science, but it takes a lot of engagement, consistency, practice and personal knowledge to get it right for your body. That’s the work, and we do it with you.
Healthy Nest Weight Loss + Weight Maintenance Centers Around:
- Real whole foods only (clean out the sugar-filled pantry, put delicious products into the pantry)
- Personalized protein, fat and carbohydrate amounts
- Figuring out your caloric need, for your body for your goals
- Hydrating for your lifestyle + climate
- Moving for your goals. We’ve got lots of suggestions, especially for mid-life women.
- Plan/Prep/Shop/Cook. No matter how busy you are, you can do it.
- Sleep. Get enough, cultivate good sleep habits.
- Watching your stress. Minimize it where you can.
- Using each meal to propel you through your successful life.
The Healthy Nest approach to weight loss is low and slow. Weight cycling or yo-yo-ing has a negative effect on metabolism, and is really hard on body image and self-esteem. So, finally working on it, in a moderate, sustainable, reasonable way, is refreshing, honestly, with or without the drugs.
For long term success, make sure you keep the weight off by figuring out what YOU need to DO. That way, you’ll have confidence and be able to stay in a body you’ve truly worked to take care of.
Our Natural Weight Loss Program’s low and slow philosophy allows you to create your new habits and then solidify them over time as you lose pounds. When you’ve completed the weight loss piece, you’ve also created the lifestyle piece, seamlessly. Works like a charm and we’re proud of it.
Reach out and see if our programs are right for you. Schedule a complimentary consultation with a holistic nutritionist.