You’ve likely heard of medications like Ozempic, Wegovy, and Zepbound, often grouped together as GLP-1-based medications. Many people know them as treatments for diabetes or as aids for weight management. What’s talked about less often is the importance of maintaining 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 help optimize your health. Below are some common questions we receive about these medications and healthy lifestyle behaviors.
- What are GLP-1-based medications?
GLP-1 stands for glucagon-like peptide-1, which is a hormone that our bodies make naturally to help regulate blood sugar, slow down how fast we digest food, and increase the feeling of fullness. GLP-1 medications are prescription drugs that act on the body’s own GLP-1 receptors but have longer-lasting effects than the natural hormone our body produces. Because of their effects, these 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 nutrient intake. If someone is not getting enough nutrients, they may experience symptoms, such as fatigue. Also, we’ve found that weight loss usually includes some loss of muscle. To support your muscle health, it is especially important to get adequate dietary protein when taking these medications.
- 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 personalized approach based on your preferences, health needs, and lifestyle, talking with a registered dietitian can be beneficial. Diana Health offers virtual nutrition counseling. 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. Because weight loss usually includes some muscle loss, strength and function deserve extra attention when taking these medications. 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.
- Strength training: At least two days per week, working the major muscle groups. Strength training makes your muscles work harder and helps support strength and function during weight loss.
- Aerobic activity: 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 offers virtual whole-health coaching to you. Learn more here.
- Does my sleep affect blood sugar or weight?
Yes, it’s important to prioritize sleep, especially when on a GLP-1 medication. Insufficient sleep can affect appetite, glucose regulation, energy, and mood. Prioritizing sleep supports healthy weight management behaviors, energy, and mood. To optimize the impact of GLP-1 on your diabetes and/or weight management, prioritize sleep by aiming for at least 7 hours per night.
- Does chronic stress impact my blood sugar or weight?
Yes, chronic stress can make glucose regulation, appetite, sleep, and healthy routines (like eating nutritious foods and exercising) more difficult. To support your body with GLP-1 medication, managing stress in healthy ways is especially important.
How does Diana Health approach GLP-1-based care?
At Diana Health, we want you to be informed about all of your options for achieving your health goals. We approach medication as one tool within a personalized, whole-person plan that also addresses nutrition, physical activity, sleep, stress, mental health, and your preferences. 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.
