GLP-1 medications, also known as GLP-1 agonists, have taken off rapidly in the last couple of years and that’s only going to increase in the future. These drugs are well-known for their use in the treatment of diabetes and obesity, but many people are still unsure of what they are and how the drugs mimic a natural process in our bodies, but to greater effects. We’re here to help clear the air and share information so you can stay empowered if you’re taking them or know someone who is.
What is GLP-1?
GLP-1 stands for Glucagon-Like Peptide. This is a natural peptide hormone our bodies make on their own that is secreted when we eat. It’s the little reminder in our brains that tells us to stop eating when our gut signals we’ve had enough to eat and that we’re full. It’s the perfect example of how our guts and brains communicate to one another all day long. All of our bodies produce this hormone, but the length to which that feeling lasts is shorter than what GLP-1 agonists provide when they mimic the hormone in our body. The GLP-1 hormone also manages our blood sugar by triggering the release of insulin from the pancreas and blocking glucagon from the liver. Glucagon is the hormone that causes liver cells to release glucose (sugar) into the blood.
What GLP-1 Medications Do:
GLP-1 agonists, sold under the names such as Ozempic, Wegovy, and others, work by mimicking the natural GLP-1 hormone naturally produced in the body. When taken, it attaches to the same GLP-1 receptors, causing the effects of the hormone to a greater extent. The result? Eating substantially less and less often at meals and snacks. This causes weight loss naturally due to caloric restriction.
GLP-1 drugs do all of the following:
- Manage blood sugar by enhancing insulin secretion, which moves glucose into cells to be used as energy and prevents the pancreas from releasing glucagon (the hormone that causes liver cells to release glucose into the blood)
- Slow gastric emptying so the drugs promote a feeling of fullness and can also help manage blood sugar levels
- Regulate appetite hormones by targeting the area of the brain that processes hunger and satiety, curbing the desire to eat (or food noise) which triggers an overall calorie deficit leading to weight loss by default
Side Effects from GLP-1 Medications: GI Upset and Muscle Loss
The complete list of side effects of GLP-1 agonists is still ongoing, however, one that’s spoken about most often is gastrointestinal side effects. Many people complain of GI upset which can occur for several possible reasons. One, patients may be new to the medications and are slowly adjusting, or, they may be on too high of a dose too fast. For some with sensitive stomachs, they react more than others might. Nausea, vomiting, diarrhea, and/or constipation are all common complaints due to slow gastric emptying. Some have described the overly-full feeling GLP-1 agonists can have as the same as the feeling after a large feast, such a Thanksgiving—but it’s like that at every meal. Any of us can see how challenging that would be.
Another important side effect to consider on GLP-1 agonists is substantial muscle loss due to rapid weight loss, which doesn’t distinguish between losing fat or muscle. Prioritizing protein and strength-training (resistance training) are vital to prevent as much of this from happening as possible.
No medications are without side effects, however, and luckily, there are easy things anyone can do while on these medications, with the help of qualified healthcare provider.
Two Nutrients to Prioritize on GLP-1 Medications: Protein + Fiber
Two of the most important nutrients to make sure anyone on these medications gets enough of are protein and fiber. These nutrients make us feel fuller quicker, which help support the weight loss journey and help our bodies produce GLP-1 hormone naturally own their own, but it’s important to keep eating them throughout the day so the effect stays active in the body.
Protein and fiber are also very important in supporting muscle and digestive health when on GLP-1 agonists along with supporting blood sugar control. It’s easy to eat too little of both protein and fiber while on GLP-1 agonists because they are very satiating, so it’s best to spread them throughout the day. Easy ways to do this are to look at your plate/bowl at each meal (or whatever you’re eating/drinking) and making it a goal to include both protein and fiber at each meal and snack.
How Lifeway Kefir Helps Support Gut Health While on GLP-1 Medications
Lifeway Kefir is a protein-packed probiotic beverage that’s easy to consume on its own or mix into recipes. Our probiotic kefir is a wonderful way to support the microbiome, assist in digestion, and provide gut-health support for everyone, including those on GLP-1 agonists and other weight loss medications that can have similar side effects. The live probiotics in Lifeway Kefir provide soothing digestive benefits and can help in digestion and elimination.
Lifeway Kefir is also a complete source of protein which is important to prevent muscle wasting that occurs with rapid weight loss on medications like GLP-1 agonists. When combined with strength-training, consuming Lifeway Kefir is an excellent way to provide protein and probiotics for optimal muscle support.
More Tips From Lifeway’s Dietitian:
Our dietitian here at Lifeway, Caroline Margolis, R.D., also shared some of her best tips for those on GLP-1 medications. Keep these in mind for best results:
Diet Modifications:
- Focus on quality, not quantity. Prioritize your plate with nutrient-rich foods that include a balanced diet of fruits, vegetables, lean proteins, dairy, nuts, seeds, and whole grains to ensure you get enough critical nutrients. Pay extra attention to nutrients like iron, calcium, vitamin D, and the B vitamins, which are the nutrients of concern and are found in natural whole foods.
- Protein, protein, protein. Because those on GLP-1 medications are at risk of losing lean muscle mass, prioritizing protein is a must. Make sure to consume 1-1.2 gram of protein per kg of body weight per day at a minimum.
- Prioritize high-fiber foods, like fruits, vegetables, whole grains, nuts, seeds, and legumes to help mitigate the digestive side effects of slowed gastric emptying, and keep you regular. High processed, low-fiber foods can further increase chances of constipation, as well as contribute to malnutrition.
Don’t Forget Hydration and Exercise!
Move it or you lose it! Movement, especially weight-bearing exercise, will help prevent muscle loss and supports a strong body. Consider ways you can stay active such as walking more around your home or neighborhood, take the stairs when possible, park farther away next time you go somewhere, and wear a step-counter (or smart watch) to hit a target step goal each day. Resistance training (even with weights at home) can make a big difference, even if just used for 15-20 minutes a few times a week. Don’t let the “all or nothing” mentality be the enemy of good.
Hydration is also key to support your body’s fluid levels and to keep food moving through the body efficiently. Create an incentive by purchasing yourself a large water jug, mug, or tumbler you like and filling it several times a day. Don’t leave home without something to help keep you hydrated. Your body will thank you for it!
Let Lifeway Help You on Your GLP-1 Journey
All the recipes we share here at Lifeway are always paired with real food sources of fiber, so you can try any of our recipes and be sure you’re getting ample amounts of protein plus fiber to support your gut while on GLP-1 agonist medications.
We also shared more on the importance of protein in this blog post about bioavailable sources of protein for optimal benefits, plus be sure to grab 10 of our best High Protein Recipes that have optimal protein (plus fiber!) your gut will love.
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