You’ve likely heard of medications like Ozempic, Wegovy, and Zepbound, also known as GLP-1s. Many people know them as treatments for diabetes or for helping individuals who are trying to lose weight. What’s talked about less often is how important it is to maintain healthy lifestyle habits while using these medications to support overall health. At Diana Health, we want you to be informed about prescription medications and lifestyle behaviors that may be used to optimize health. Below are some common questions we receive about these medications and healthy lifestyle behaviors.
- What are GLP-1s?
GLP-1 stands for Glucagon-Like Peptide-1, which is a hormone that our bodies make naturally to help us keep our blood sugar from going too high, slow down how fast we digest food, and decrease our appetite so that we feel full. GLP-1 medications are prescription drugs that mimic our natural GLP-1 hormone, which causes people to experience the typical effects of GLP-1s but at a stronger level. GLP-1 medications are typically used to help people who have type 2 diabetes and to help with weight management.
- How important is nutrition when taking a GLP-1 medication?
Healthy nutrition is as vital as ever for people who are taking GLP-1s, even though it’s common not to feel as hungry. Because most people consume fewer calories while on these medications, nutrient-dense foods become even more critical to maximize nutritional intake, despite the reduced calorie intake. If someone is not getting enough nutrients, they may experience symptoms, such as fatigue. Also, we’ve found that rapid weight loss often leads to a significant loss of lean mass (muscle and bones). In order to help prevent this, getting adequate dietary protein is essential.
- What should I eat if I’m taking a GLP-1?
Focus on foods like fruits and vegetables, lean sources of protein (such as beans, lentils, lean poultry, eggs, fish, seafood, cottage cheese, and Greek yogurt). Whole grains and healthy sources of fat (e.g., olive oil, nuts, seeds, and avocado) are also beneficial. It’s also essential to minimize or avoid “empty calories” such as sugar-sweetened beverages, fried fast foods, pastries, candy, chips, and other ultraprocessed sweets.For a more specific approach based on your specific taste and lifestyle, talking with a registered dietitian can be beneficial. Diana Health has virtual nutrition counseling available to you. You can ask your provider for a referral for this service.
- Is exercise still necessary if I’m taking a GLP-1?
Yes, exercise is just as important, if not more important, when taking GLP-1s. As mentioned earlier, it’s easy to lose lean muscle mass and bone mass when losing weight quickly. Exercise is essential for preserving muscle mass, maintaining bone density, and supporting long-term weight maintenance after reaching a healthy weight.
- What type of exercise should I do if I’m taking a GLP-1?
Once you get the okay from your healthcare provider, engaging in physical activity will support both your physical and mental health. Focusing on strength training is incredibly important as it makes your muscles work harder and helps to minimize the amount of muscle and bone loss on these medications. Aerobic activity, where your heart beats faster, is also beneficial, with the goal for most women to engage in 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking or cycling. If working with someone on an individualized plan sounds easier, consider working with a personal trainer or a health coach. Diana Health has virtual, whole health coaching available to you. Learn more here.
- Does my sleep have any impact on blood sugar or weight?
Yes, it’s important to prioritize sleep, especially when on a GLP-1 medication. Poor sleep is associated with increased hunger and more weight gain. Prioritizing sleep will help your body attain a healthy weight, increase your energy, and support your mood. Additionally, your body struggles to use glucose properly when you are sleep-deprived. In order to optimize the impact that the GLP-1 has on your diabetes and/or weight management, prioritizing sleep by getting at least 7 hours per night is essential.
- Does chronic stress impact my blood sugar or weight?
Yes, chronic stress promotes obesity and negatively affects blood sugar. Chronic stress elevates the level of our stress hormone, cortisol, leading to our body having more problems with controlling blood sugar. Also, high levels of cortisol promote the storage of energy, typically as fat, while also increasing cravings for less healthy foods. To support your body with GLP-1 medication, managing stress in healthy ways is especially important.
At Diana Health, we want you to be informed about all of your options for achieving your health goals. Whether you are considering GLP-1 medications, already taking them, or focusing on lifestyle behaviors alone, our team is here to support you. If you have more questions about GLP-1s, weight management, or how to optimize your health through healthier lifestyle behaviors, please reach out. Our women’s health experts, including our registered dietitian, wellness coach, physicians, certified nurse midwives, and mental health professionals, are all here to support you. Take a look at our website to learn more about our health and wellness coaching. We are here to support you as you navigate your wellness journey.feel easier.
