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GLP-1s (like Ozempic, Wegovy, Mounjaro, and Zepbound) are medications that mimic a natural gut hormone to help regulate blood sugar and appetite, making you feel full sooner and for longer.¹ They can be an effective tool for weight loss, but they work best paired with a protein-forward, fiber-rich, nutrient dense eating plan and guidance from a provider. If you're considering one, it's important that you connect with a nurse practitioner to talk through whether it's right for you as well as a registered dietitian that can help you reduce common side effects.

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If you haven’t already had a friend, a coworker or your group chat bring them up yet, you probably will soon. These drugs initially gained popularity over social media, through celebrity endorsements and in pop culture seemingly overnight. Every influencer and podcast host seems to have an opinion on whether or not to use them. If at some point you’ve found yourself wondering if this drug is right for you, then let us give you the breakdown.

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No hype, just facts.

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What is a GLP-1?

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GLP-1 stands for glucagon-like peptide-1, a hormone your gut naturally releases after you eat.^1,2 GLP-1 medications (semaglutide, tirzepatide, liraglutide, sold under names like Ozempic, Wegovy, Mounjaro, and Zepbound) are lab-made versions of that hormone. They were originally developed to treat type 2 diabetes, but when researchers began to observe the additional benefits of weight loss and improved cardiovascular health in patients, this opened the door for GLP-1 drugs to be used in weight management, making them the household name that they are today.²

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How Do GLP-1s Work?

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Here's the short version of the science, lab coat optional:

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1. They talk to your pancreas. GLP-1s prompt your pancreas to release insulin when your blood sugar rises, which helps keep glucose levels steady. If you’ve read our blog on insulin resistance, you know how important this is especially for conditions like PMOS (Polyendocrine Metabolic Ovarian Syndrome).³
2. They quiet your liver's sugar output. They reduce how much glucose your liver releases into your bloodstream, which also supports stable blood sugar.⁴
3. They slow digestion. Food moves through your stomach more slowly, which means that you feel full for much longer after eating. It also means that your body releases less glucose from the food you eat into the blood stream.⁵
4. They act on your brain. GLP-1 receptors sit in the areas of your brain that regulate appetite and cravings, which is a big part of why hunger feels genuinely different on these medications. The constant “food noise” becomes quieter and you can stick to your nutrition plan more easily.⁶

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That combination of steadier blood sugar, slower digestion, and a quieter appetite signal is what makes GLP-1s effective for both diabetes management and weight loss.

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What Are the Benefits of GLP-1s?

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There are many benefits beyond just weight loss and blood sugar management. The research is showing us that these can be life changing medications with benefits far beyond what was originally expected.

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• Heart Health: Research has shown that these medications may reduce the risk of major cardiovascular events, including heart attack and stroke.^7-9
• Reduced Joint Pain: GLP-1s can lower systemic inflammation and help reduce stress on the joints, contributing to relieve from joint pain.^10,11
• Mental Health: For many patients, their weight struggles can contribute to societal stigma and shame. Finding medication that helps them achieve their goals can be extremely validating. New research is also indicating that GLP-1 medications have promise to help with addictions.¹²
• Improvements in Sleep: GLP-1s may help to improve obstructive sleep apnea by reducing upper airway inflammation and promoting weight loss.¹³

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What Should You Eat While Taking a GLP-1?

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Because GLP-1s slow down digestion and quiet your appetite, it becomes a little too easy to undereat and forget about food completely (especially if you already struggle with awareness of hunger cues, as is the case with many of our neurodivergent patients!) The goal is not to eat as little as possible while on a GLP-1. You still need protein, fibre, fluids, vitamins and minerals while getting enough calories.

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1. Prioritize protein at every meal. Aim for roughly 30 grams of protein per meal to help preserve muscle mass while you lose weight.¹⁴ This matters because rapid weight loss without enough protein can mean losing muscle along with fat. Muscle is extremely important not just for strength but especially for aging gracefully. Good sources: eggs, Greek yogurt, chicken, fish, tofu, and protein shakes on days your appetite is especially low.

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2. Build in fiber, but ease into it. Women should generally aim for at least 28 grams of fiber per day to support digestion and prevent constipation, one of the most common GLP-1 side effects.¹⁵ Types of fibre matter! Focus on soluble fibre (or talk to your dietitian if you have no idea how to do this). Increase gradually (about 5 grams per week) rather than all at once, or you'll trade one GI issue for another.

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3. Hydrate intentionally. GLP-1s can blunt your thirst cues the same way they blunt hunger cues, so it's possible to become dehydrated without feeling thirsty.¹⁶ How much fluid you need depends on your height, weight, activity levels, and even the weather. The easiest way to tell if you’re hydrating enough is to check your urine. Pale yellow = perfect.

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4. Eat smaller meals, more often. Four to five smaller meals or snacks tend to sit better than three large ones, since digestion is already moving slower than usual.

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5. Go easy on greasy, fried, and very high-fat foods. Because gastric emptying is slower on a GLP-1, heavy or fatty meals are more likely to trigger nausea, reflux, or that uncomfortable "too full" feeling.

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What Side Effects Can You Expect With a GLP-1?

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Like with any effective medication, you can expect side effects. These range from common and mild to extreme and severe. Speak to a practitioner who is familiar and will be honest with you about these risks so that you can make a clear and informed decision about starting this medication. Most people experience mild-to-moderate GI symptoms, especially when starting out or increasing dose. Typical symptoms include:¹⁷

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• Nausea: often eased by smaller meals and avoiding fried food
• Constipation: usually improved with fiber plus hydration (the combination matters more than either alone)
• Heartburn: staying upright after meals and skipping spicy food can help
• Fatigue: sometimes tied to inadequate protein or calorie intake

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While these symptoms are common, especially during the adjustment period, you don’t have to experience them. Working with a registered dietitian can significantly improve your experience with a few small modifications. The trick is to eat strategically, not just less.

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Is a GLP-1 Right for You?

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Truthfully, there's no universal answer. Whether a GLP-1 makes sense depends on your health history, your goals, your relationship with food, and what other approaches you've already tried. This is a conversation to have with a provider who knows your full picture.

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The providers at July Health are experienced and honest about these medications. If you're weighing whether a GLP-1 could help you reach a healthier weight, you can:

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• Book a visit with a nurse practitioner to talk through your health history, your goals, and whether a GLP-1 (or another approach entirely) fits your situation.
• Work with a registered dietitian to build an eating plan that supports your body while you're on treatment so you're not guessing your way through protein targets and fiber goals alone.

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Weight loss is complex, and so are you. You deserve more than cookie cutter advice that basically boils down to “eat less, move more”. If you want to get started on your weight goals, book a session today.  

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If you have PMOS (Polyendocrine metabolic ovarian syndrome) stay tuned for our post on how a GLP-1 can help.

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This article is for educational purposes and isn't a substitute for personalized medical advice. Talk to a licensed provider about whether a GLP-1 medication is appropriate for you.

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References:

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1.      Moiz A, Filion KB, Tsoukas MA, Yu OH, Peters TM, Eisenberg MJ. Mechanisms of GLP-1 Receptor Agonist-Induced Weight Loss: A Review of Central and Peripheral Pathways in Appetite and Energy Regulation. Am J Med. 2025 Jun;138(6):934-940. doi: 10.1016/j.amjmed.2025.01.021. Epub 2025 Jan 31. PMID: 39892489.

2.      Müller TD, Finan B, Bloom SR, D'Alessio D, Drucker DJ, Flatt PR, Fritsche A, Gribble F, Grill HJ, Habener JF, Holst JJ, Langhans W, Meier JJ, Nauck MA, Perez-Tilve D, Pocai A, Reimann F, Sandoval DA, Schwartz TW, Seeley RJ, Stemmer K, Tang-Christensen M, Woods SC, DiMarchi RD, Tschöp MH. Glucagon-like peptide 1 (GLP-1). Mol Metab. 2019 Dec;30:72-130. doi: 10.1016/j.molmet.2019.09.010. Epub 2019 Sep 30. PMID: 31767182; PMCID: PMC6812410.

3.      Meloni AR, DeYoung MB, Lowe C, Parkes DG. GLP-1 receptor activated insulin secretion from pancreatic β-cells: mechanism and glucose dependence. Diabetes Obes Metab. 2013 Jan;15(1):15-27. doi: 10.1111/j.1463-1326.2012.01663.x. Epub 2012 Aug 1. PMID: 22776039; PMCID: PMC3556522.

4.      Larsson H, Holst JJ, Ahrén B. Glucagon-like peptide-1 reduces hepatic glucose production indirectly through insulin and glucagon in humans. Acta Physiol Scand. 1997 Aug;160(4):413-22. doi: 10.1046/j.1365-201X.1997.00161.x. PMID: 9338524.

5.      Shankar A, Sharma A, Vinas A, Chilton RJ. GLP-1 receptor agonists and delayed gastric emptying: implications for invasive cardiac interventions and surgery. Cardiovasc Endocrinol Metab. 2024 Dec 4;14(1):e00321. doi: 10.1097/XCE.0000000000000321. PMID: 39649679; PMCID: PMC11620716.

6.      Cook G. Quieting "Food Noise": How GLP-1s and Mindfulness Rewire the Default Mode Network (DMN) and Reward Circuits. Cureus. 2026 Jan 5;18(1):e100818. doi: 10.7759/cureus.100818. PMID: 41502834; PMCID: PMC12770913.

7.      Ferhatbegović L, Mršić D, Macić-Džanković A. The benefits of GLP1 receptors in cardiovascular diseases. Front Clin Diabetes Healthc. 2023 Dec 8;4:1293926. doi: 10.3389/fcdhc.2023.1293926. PMID: 38143794; PMCID: PMC10739421.

8.      de Oliveira Almeida G, Nienkötter TF, Balieiro CCA, Pasqualotto E, Cintra JB, Carvalho HCP, Silva ALS, Kabariti JC, Minucci BS, Bertoli ED, Guida CM. Cardiovascular Benefits of GLP-1 Receptor Agonists in Patients Living with Obesity or Overweight: A Meta-analysis of Randomized Controlled Trials. Am J Cardiovasc Drugs. 2024 Jul;24(4):509-521. doi: 10.1007/s40256-024-00647-3. Epub 2024 May 11. PMID: 38734847.

9.      Catanese B, Miller C, Wolf M, Edmonston D. Cardiovascular Outcomes among New Users of GLP-1 Receptor Agonists Compared with DPP-4 Inhibitors and Sulfonylureas in Kidney Failure. J Am Soc Nephrol. 2026 Mar 12:10.1681/ASN.0000001061. doi: 10.1681/ASN.0000001061. Epub ahead of print. PMID: 41817629; PMCID: PMC13240616.

10.  Bade S, Hurdle MFB, Bade S, Encalada S, Kanahan-Osman S, Gupta S. GLP-1 agonists: a game changer in pain treatment and addiction. Pain Manag. 2025 Oct;15(10):753-765. doi: 10.1080/17581869.2025.2536998. Epub 2025 Jul 28. PMID: 40726115; PMCID: PMC12691565.

11.  Gatto A, Liu K, Milan N, Wong S. The Effects of GLP-1 Agonists on Musculoskeletal Health and Orthopedic Care. Curr Rev Musculoskelet Med. 2025 Oct;18(10):469-480. doi: 10.1007/s12178-025-09978-3. Epub 2025 May 15. PMID: 40372699; PMCID: PMC12325148.

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