Kirstin Kirkpatrick, MS RDN
OrderlyMeds Nutrition Expert
In this webinar, OrderlyMeds Nutrition Expert Kristen (with over 20 years of experience, including Cleveland Clinic) reviewed the latest research on GLP-1s and shared practical nutrition strategies. She discussed new studies on appetite, metabolism, cancer risk, addiction, and dementia, along with guidance on protein, fiber, healthy fats, supplements, and managing side effects. The session concluded with a Q&A addressing real-world challenges like meeting protein needs and long-term use.
Scroll below to read the key takeaways and actionable insights that can support your health and weight loss journey.
Key Takeaways
How GLP-1s Work and Why They Change Your Appetite
GLP-1s reduce gastric emptying and slow digestion, which helps with satiety but can also create nausea and constipation. They also improve insulin sensitivity and regulate appetite through brain signaling.
Actionable Insight: Expect changes in how full you feel and how quickly. Eat more slowly, chew thoroughly, and focus on nutrient-rich foods since smaller meals matter more.
GLP-1s Beyond Weight Loss: Health and Research Updates
Emerging studies suggest GLP-1s may reduce risks of certain cancers, addictive behaviors, and even dementia. Real-world data also shows that discontinuation often leads to weight regain and higher blood sugar.
Actionable Insight: Collaborate with your provider to develop a personalized long-term plan that aligns with your health goals.
Nutrition Priorities When Using GLP-1s
Because appetite is reduced, every bite matters. Protein is essential to prevent muscle loss, fiber supports digestion and heart health, and healthy fats aid brain and cardiovascular function.
Actionable Insight: At every meal or snack, include a source of protein. Balance animal and plant proteins, and aim for gradual increases in fiber. Keep nutrient-dense foods at eye level in your kitchen to make healthy choices effortless.
Smart Supplement Strategies
Supplements may be helpful when food intake is limited. Options include multivitamins, vitamin D, omega-3s, creatine, magnesium, and B-complex vitamins. However, overuse can cause unintended issues.
Actionable Insight: Test nutrient levels before starting supplements. Choose only what supports your “why” for being on GLP-1s, whether that’s blood sugar control, brain health, or weight loss.
Managing Side Effects
Nausea, constipation, and fatigue are common but manageable. Slower eating, hydration, walking, and fiber help minimize symptoms. Many patients also report reduced “food noise,” meaning fewer obsessive thoughts about eating.
Actionable Insight: Use side effect management as practice for long-term habits. If you stop GLP-1 therapy in the future, these tools will help you sustain progress.
Special Considerations: Menopause and Long-Term Use
Women in perimenopause and menopause face higher risks for dementia, heart disease, and insulin resistance. GLP-1s may play a protective role in addressing these risks.
Actionable Insight: Discuss with your healthcare provider whether staying on GLP-1s long term supports your broader health goals, not just weight management.
Building a Sustainable Dietary Pattern
Success isn’t about dieting but creating a personalized dietary pattern that aligns with your health goals. OrderlyMeds’ seven-day meal plan offers a flexible starting point with protein-focused, nutrient-dense meals.
Actionable Insight: Focus on progress over perfection. Start with small steps, like ensuring protein at every meal or swapping out low-value foods for nutrient-dense alternatives.
In Closing
GLP-1s can be powerful tools for weight loss and beyond, but nutrition remains the foundation for lasting health. By prioritizing protein, fiber, hydration, and mindful eating, you can amplify the benefits of GLP-1 therapy and reduce side effects. Most importantly, anchor your approach to your “why”—the deeper health goals that matter most to you.
For extra support, be sure to check out Kristen’s 7 Day GLP-1 Meal Plan, which includes recipes, a grocery guide, snack ideas, and daily intentions to help you stay on track.
