In recent years, GLP-1 receptor agonists (Ozempic & Mounjaro) have become well-known for their role in supporting weight loss and blood sugar regulation. These pharmaceutical medicines mimic a naturally occurring hormone in the body called glucagon-like peptide-1 (GLP-1).
GLP-1 helps regulate blood sugar by stimulating insulin release after meals, slowing stomach emptying, and reducing appetite through signals in the brain. By enhancing these effects, GLP-1 agonists can help people feel fuller for longer, eat less, and better manage blood sugar fluctuations. For many, this has led to meaningful weight loss and improvements in metabolic health.
But like any medication, GLP-1 agonists are not without challenges. Nausea, altered bowel motions, and nutritional gaps can arise. Another often overlooked concern is loss of lean muscle mass alongside fat loss. While the scales may shift in the right direction, losing too much muscle reduces long-term metabolic health, strength, and energy. This is where a naturopathic approach can add real value.
The Naturopathic Approach to GLP-1 Support
As a naturopath, my focus is on supporting whole-body health while clients are on GLP-1 therapy, so that the benefits are sustainable and protective for their long-term wellbeing. The main areas of focus for holistic support are:
Nutrient Intake and Absorption
Reduced appetite often means reduced nutrient intake. The goal is to ensure every bite counts:
- Prioritise protein at each meal to protect muscle mass.
- Include a variety of colourful vegetables, legumes, nuts, and seeds for fibre and micronutrients.
- Use smoothies or nourishing broths/ soups if appetite is very low.
- Introduce a good quality multivitamin where required.
Regulated Bowel Motions
GLP-1 medications slow gastric emptying, which can affect bowel regularity. To support digestive comfort:
- Ensure hydration throughout the day using electrolytes where required.
- Add fibre sources like chia pudding, flaxseeds, or supplemental prebiotic fibres like PHGG (partially hydrolysed guar gum).
- Support the microbiome with targeted probiotic and prebiotic foods.
Managing Nausea
Nausea is one of the most common side effects. Strategies include:
- Eating smaller, balanced meals instead of large portions.
- Using calming herbs and teas such as ginger, peppermint, or chamomile.
- Avoiding greasy, fried, or heavily processed foods which may trigger discomfort.
Protecting Lean Muscle Mass
Because GLP-1 medications can lead to both fat and muscle loss, preserving muscle is essential for long-term weight maintenance, healthy metabolism, and longevity. I recommend:
- Aiming for 1.2–1.6 g of protein per kilogram of body weight daily, spread across meals.
- Incorporating strength training or resistance exercise at least 2–3 times per week.
GLP-1 agonists can be powerful allies for weight and metabolic health, but they work best when paired with a holistic strategy. By focusing on nutrient density, digestion and lean muscle preservation, we can protect overall health, vitality, and resilience for the long term whilst the weight comes off.
As always, this is not one-size-fits-all. A tailored naturopathic plan ensures that your unique body, lifestyle, and goals are fully supported alongside medical treatment.
Written by Elisse Brown BHSc Naturopath
