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Top Mistakes People Make on GLP-1 Medications—and How to Avoid Them
Paula Gallagher on
GLP-1 medications have transformed how we approach weight management and metabolic health. By reducing appetite and slowing digestion, they can be effective tools. However, in real-world use, many people face setbacks—not because the medication "isn’t working," but because essential lifestyle foundations are overlooked.
Below are the top five mistakes people make while using GLP-1 medications—and what to do instead to support sustainable, long-term success.
Mistake #1: Eating Too Little—Especially Protein
One of the most noticeable effects of GLP-1 medications is appetite suppression. While this may seem beneficial, it can lead to undereating, particularly of protein.
Why This Matters
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Inadequate protein intake increases the risk of muscle loss
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Muscle mass is essential for metabolism, strength, and weight maintenance
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Low protein can contribute to fatigue, weakness, and stalled progress
What to Do Instead
Prioritize protein at every meal—even if your portions are smaller. Pair quality protein with fiber and healthy fats to support satiety, energy, and overall nourishment.
Mistake #2: Skipping Strength Training
Focusing solely on the scale can be misleading. Without resistance training, much of the weight lost may come from muscle.
Why This Matters
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Muscle is critical for blood sugar control and metabolic resilience
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Losing lean mass can increase the likelihood of weight regain
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Strength supports mobility, energy, and long-term health outcomes
What to Do Instead
Incorporate strength training 2–3 times per week. Even brief sessions can make a significant difference in preserving muscle during weight loss.
Mistake #3: Fear of Fat or Over-Restricting Carbohydrates
With reduced hunger, some people fall into overly restrictive eating patterns—cutting out healthy fats or carbs entirely.
Why This Matters
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Fats are essential for hormone production and nutrient absorption
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Carbs support energy, mood, and thyroid health
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Extreme restriction can stress the body and backfire
What to Do Instead
Adopt a balanced approach to macronutrients—protein, complex carbohydrates, and healthy fats—tailored to your appetite and lifestyle.
Mistake #4: Ignoring Digestive Changes and Gut Health
GLP-1 medications slow gastric emptying, which can lead to digestive discomfort such as nausea, bloating, constipation, or reflux.
Why This Matters
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GI symptoms can reduce dietary variety and nutrient intake
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Ongoing discomfort impacts quality of life
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Gut health influences immunity, mood, and metabolism
What to Do Instead
Support your digestion by eating slowly, spacing meals, staying hydrated, and incorporating fiber-rich foods. Consider gut support supplements if symptoms persist.
Mistake #5: Treating GLP-1 Medications as a Standalone Solution
Perhaps the most common mistake is expecting GLP-1 medications to do all the work.
Why This Matters
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Metabolic health is shaped by nutrition, movement, sleep, stress, and micronutrient balance
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Weight often rebounds after stopping GLP-1s if lifestyle habits aren’t addressed
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True wellness requires a comprehensive, personalized approach
What to Do Instead
Use GLP-1s as one part of a broader strategy that includes strength training, functional nutrition, and lab testing to guide your choices.
A More Sustainable Approach to GLP-1 Use
At Village Green Apothecary, we believe better outcomes come from addressing the whole person—not just the scale. For those using or considering GLP-1 medications, we often explore:
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Blood sugar markers
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Inflammatory levels
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Nutrient status
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Lipid profiles
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Thyroid and metabolic panels
When your appetite changes, the goal isn’t to eat less—it’s to eat smarter, move intentionally, and support your body’s adaptation.
GLP-1 medications can be powerful, but they work best when paired with a personalized, functional approach to health. Avoiding these common mistakes can mean the difference between temporary weight loss and long-term vitality.
Don’t Let GLP-1 Be a Missed Opportunity—Get Expert Support
Our functional nutritionists and wellness experts are here to support your journey. Book a personalized consultation today to optimize your results with GLP-1 medications and build a sustainable, holistic health plan.
Frequently Asked Questions (FAQ)
What should I eat while taking GLP-1 medications?
Focus on nutrient-dense meals with adequate protein, fiber, and healthy fats. Avoid ultra-processed foods and support digestion with hydrating and whole food choices.
Can I exercise while on GLP-1s?
Yes. Strength training is highly recommended to preserve muscle mass and improve metabolic health during weight loss.
How do I manage nausea or constipation from GLP-1 medications?
Stay hydrated, eat smaller meals slowly, and include fiber. Consider probiotics or gut support supplements if symptoms persist.
Will I regain weight after stopping GLP-1s?
Possibly—but pairing medication with lifestyle changes like movement, sleep, nutrition, and stress management significantly reduces this risk.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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