GLP-1s: The Complete Guide to Making an Informed Decision
GLP-1 medications are everywhere now - from TV ads to social media influencers to your neighbor who lost 30 pounds. But beneath all the noise lies some fascinating science and important considerations that can help you make the right choice for your situation.
Let's cut through the noise and break down what GLP-1s actually are and what they are not - no BS, just the science you need to understand.
The Science: What GLP-1s Actually Do
GLP-1 (Glucagon-Like Peptide-1) is a hormone your gut naturally produces when you eat. Think of it as your body's built-in appetite and blood sugar control system. Pharmaceutical companies have created synthetic versions (GLP-1 receptor agonists) that amplify these effects.
How They Work:
Gastric emptying delay - Your stomach empties food slower, keeping you fuller longer
Insulin sensitivity enhancement - Your cells become more responsive to insulin, improving how you process carbs
Glucagon suppression - Blocks the hormone that tells your liver to dump stored glucose into your bloodstream
Satiety signaling - Directly hits your brain's hunger control center, naturally reducing your appetite
The Medical Names You'll Hear:
Semaglutide (Ozempic, Wegovy) - The heavy hitter everyone's talking about
Liraglutide (Saxenda, Victoza) - Been around longer, daily injection
Tirzepatide (Mounjaro, Zepbound) - The new kid that's actually a dual agonist (GLP-1 + GIP)
What This Means for Your Body: These aren't magic, they're tools that work with your physiology. They help with aspects like your hunger cues and improve metabolic function, but they don't replace the fundamentals of sustainable nutrition and movement.
The real power? They can give you breathing room to build better habits without constantly fighting overwhelming hunger signals. But remember - tools are only as good as the person wielding them.
The Real-World Considerations
What Success and Challenges Look Like
One woman lost 20 pounds on a GLP-1 and initially celebrated - until her body composition scan revealed her body fat percentage had increased. She'd lost significant muscle mass along with fat because she wasn't eating enough (protein or calories in general) or strength training to support muscle preservation.
This isn't a failure of the medication - it's information about how important it is to understand what's happening in your body and plan accordingly.
Different People, Different Contexts
Someone with a high body fat percentage who struggles with constant food thoughts has a completely different relationship with hunger than someone with a healthy body fat percentage who wants to look better on their upcoming vacation. Both situations are valid, but they require different approaches and considerations.
For people dealing with obesity, GLP-1s can provide crucial breathing room from overwhelming food noise, making space to build sustainable habits. For others, the medication might be less necessary if other strategies haven't been fully explored yet.
The Practical Framework: What to Consider
If you're exploring GLP-1s, here's what the research and clinical experience suggest focusing on:
1. Professional Support Matters
Working with healthcare providers who understand both the medication and your individual health picture is crucial. This includes getting comprehensive lab work done before starting so you have baseline data to track changes.
Some people have found success with compounding pharmacies, while others prefer traditional prescription routes. The key is ensuring whoever you're working with understands the full scope of what you're trying to achieve.
Working with a coach in areas of training, nutrition, and lifestyle is something to strongly consider as, again, the medication is just a tool and not a fix all.
2. Nutrition Becomes Even More Strategic
Since you'll likely be eating less, making every bite count becomes more important:
Protein priority: Aim for at least 0.6 grams per pound of body weight daily. This supports muscle preservation and provides satiety.
Fiber and micronutrients: Focus on nutrient-dense, fiber-rich foods since your overall volume will be lower. Your digestive system is already working differently - fiber helps keep things moving smoothly.
Hydration and electrolytes: Many people find they're less thirsty as well as less hungry, making intentional hydration more important.
3. Movement Supports the Process
Physical activity serves multiple purposes when using GLP-1s:
Helps preserve muscle mass during weight loss
Supports healthy digestion (which can be slowed by the medication)
Builds habits that will serve you long-term
Starting with walking - aiming for 8,000-12,000 steps daily* - provides a solid foundation. Adding resistance training helps preserve muscle mass as you lose weight.
(*This is an ultimate goal, always start with where you are and push this amount little by little)
4. Building Your Tracking System
Consider creating a simple daily framework that focuses on minimums rather than restrictions:
Protein target met?
Movement goal achieved?
Hydration adequate?
How did your energy feel today?
This data helps you and your healthcare provider understand how your body is responding.
5. Planning for Transition
Most GLP-1 protocols are designed with specific timeframes in mind - often 16 to 24 months. During this time, you're hopefully building the habits and systems that will serve you when the medication support changes.
This transition phase is where the real magic happens - it's when all the habits you've been practicing become your new normal.
Questions for Self-Reflection
These aren't tests to pass or fail - they're considerations to help you make informed decisions:
What's driving your interest in GLP-1s? Understanding your motivation helps determine if this tool aligns with your goals.
What have you tried before, and what were the results? This isn't about proving you've "earned" the right to medication - it's about understanding what approaches have worked for your lifestyle and what challenges you've faced.
What support systems do you have in place? Whether it's healthcare providers, coaches, or personal support networks, having guidance through this process tends to improve outcomes.
How do you envision your relationship with food and movement evolving? GLP-1s can create space for this evolution, but they don't automatically create it.
The Integration Approach
The people who tend to thrive with GLP-1s are those who view the medication as one component of a larger strategy. They use the appetite suppression as breathing room to:
Learn what appropriate portions feel like without constant hunger
Experiment with foods that genuinely nourish them
Build consistent movement habits
Develop stress management and sleep optimization practices
Address underlying patterns and triggers around food
Potential Considerations and Side Effects
Like any medication, GLP-1s come with possible side effects to be aware of:
Digestive changes (nausea, constipation, changes in bowel movements)
Fatigue as your body adjusts to different eating patterns
Potential interactions with other medications
Monitoring these changes with your healthcare provider helps ensure you're responding well to the medication and dosage.
Making Your Decision
GLP-1s represent one tool in the toolkit of health and body composition strategies. They can be incredibly effective for the right person at the right time, providing physiological support that makes sustainable habit changes more achievable.
The decision ultimately comes down to your individual situation, health status, goals, and what approach feels aligned with your values and lifestyle.
Whether you choose to explore GLP-1s or focus on other strategies, the fundamentals remain the same: sustainable change happens through consistent daily actions that support your long-term vision of health, strength, and vitality (and the list of cool shit that you’ve done!)