Ozempic & Mounjaro: How To Make The Most Of GLP-1’S

Why hello there lovely. This is the second blog in this duo on GLP-1s (Ozempic, Mounjaro and other formulations) – so if you haven’t checked out the first one, have a little look here. This time, I wanted to dig a little deeper into how GLP-1 drugs work, how nutrition plays a role, and how exercise can be used to offset some of the key side effects. Again, I’m not a medical expert, so please speak to your doctor regarding your health. However, I hope this provides a useful resource for those considering, or already using, GLP-1s to navigate the journey successfully.

How do GLP-1s (and GIPs) work?

First of all, let’s make a distinction. ‘Ozempic’ is the word most people are using for these drugs, but it’s simply the brand name for one type of weight loss injection. Ozempic and Wegovy (GLP-1 agonists) fall under the bracket of Semaglutide. Mounjaro and Zepbound (GLP-1 & GIP) are Terzepatide drugs. Both are injectable drugs which are self administered weekly, in most cases, increasing in dosage incrementally. Both belong to a class of drugs called incretin mimetics – each working similarly but with differences in mechanism and dosing.

Incretin mimetics mimic hormones that regulate the release of insulin in response to food. These hormones help maintain stable blood glucose levels and regulate appetite. Additionally, these drugs also slow gastric emptying – making them highly effective for managing type 2 diabetes and supporting weight loss.

GLP-1s have been used for around eight years purely for treating type 2 diabetes. However, they (along with the newer and more effective Terzepatide) have also been approved for weight loss since 2021. We’ve seen a meteoric rise in their use – by December 2024, it was estimated that 500,000 patients in the UK were using either Semaglutide or Terzepatide, with 95% of those prescriptions obtained privately.

How to make the most of Mounjaro and Ozempic

As discussed in the last article, there’s no denying these drugs are effective. Even without much intervention, most people report some degree of weight loss while using them.
But, given the high private costs and challenges with NHS access, how can you make the most of them?

The key is to view them as a tool – a bridge to reframe your relationship with food, address any emotional attachments or challenges around eating (if relevant), and build active habits around forms of exercise that may have previously felt inaccessible. This window of opportunity can be transformative – and support with nutrition, movement, and mental wellbeing can make the difference between long-term success and short-lived results.

Making nutrition work for you

Ideally, anyone taking a weight loss injectable should have dietetic support. Unfortunately, this is not always the case, particularly with less-regulated private providers who may not offer comprehensive care. As GLP-1s reduce your appetite, it’s crucial to ensure that when you do eat, you’re getting proper nourishment from nutrient packed powerhouse meals and snacks. But how do you go about it?

Here’s the general consensus:

• Little and often.
  Due to slower gastric (tummy) emptying and reduced appetite, large meals can feel uncomfortable. Where possible, aim for several smaller meals throughout the day to regulate blood sugar levels and provide consistent energy.
  

• Prioritise protein.
  One of the more concerning side effects (common with rapid weight loss) is the reduction of lean body mass. To help prevent this, focus on protein-rich meals – think simple sources like meat, fish, Greek yoghurt or protein powders. Centre your meals around a good protein source to stay energised and support muscle maintenance.
  

• Fill up on fibre.
  Fibre is vital for gut health – keeping digestion regular, especially important given the delayed stomach emptying caused by GLP-1s. Insoluble fibre (from whole grains, nuts, seeds, dark leafy greens) is particularly helpful. If you’re experiencing diarrhoea or have a history of IBS, increase fibre incrementally and track if anything changes significantly.
  

• Stay hydrated.
  Just as GLP-1’s can cause you to forget to eat, it can also cause you to easily forget to drink. Set reminders on your phone and sip water regularly throughout the day. If needed, consider hydration supplements to maintain electrolyte balance and energy levels.
  

If you’re struggling to eat or drink at all, or are experiencing concerning side effects, please consult your doctor about adjusting your dosage or exploring alternatives.

The important role of exercise

Next up: fitness – and not necessarily the kind you’re imagining. When it comes to weight loss, most people assume cardio is king. While cardio does have its place, muscle mass maintenance is critical, and strength training becomes particularly important when using GLP-1s.

Strength work can help you maintain lean muscle, support metabolic health, and boost overall energy – helping you feel strong and capable as your body changes - woohoo!

Perhaps exercise has never really been your thing – so where do you start?

• Start slow and simple.
  Begin with bodyweight exercises, or even pool-based activities. Choose spaces and activities where you feel comfortable, and build up gradually.

• Ask for help.
  Consider working with trainers at your gym or hiring an online/in-person coach. Having someone guide you can boost confidence and help tailor your movement journey to your needs.

• Incorporate what you enjoy.
  Exercise doesn’t have to be gruelling. Maybe you love dancing, hiking, or working out socially. Find ways to move that bring you joy – it’ll make sticking to the habit far easier.
  

Finally, look for everyday opportunities to be more active – a lunchtime walk, taking the stairs, or carrying shopping bags instead of using a trolley. I know it sounds so cliches, but these small actions collectively make a big difference.

Throughout this process, stay tuned to how you’re feeling. If the drug’s side effects are impacting your ability to stay active or energetic, don’t push yourself beyond your limits.
Your body is already undergoing significant changes with the drug and reduced intake – always assess whether you’re fuelled, hydrated, and energised before engaging in exercise

And there we have it: a deeper dive into Semaglutide and Terzepatide, with practical tips on how to make the most of these medications and increase the likelihood of long-term success. If you’re looking for someone to chat to about all of this, or would like more hands-on support, I’m here to help lovely so get in touch! Keep an eye on the blog for more next week!