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The Shot Maker Society- XMD Wellness

The Shot Maker Society
XMD Wellness

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Nutrition & Habit Support for GLP-1 Therapy Guide

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GUIDE 5: Nutrition & Habit Support for GLP-1 Therapy

How to Eat, Fuel, and Build Habits That Work With Your Medication


GLP-1 medications help regulate appetite — but how you nourish your body while on GLP-1 determines your results, your energy, and your long-term success.

 

This guide explains:

How nutrition needs change on GLP-1

Why under-eating is one of the biggest mistakes

How to prevent stalls, fatigue, and muscle loss

Which habits make GLP-1 therapy more effective

How to build routines that last beyond medication

This is not a diet plan.

This is a support framework.

Why Nutrition Matters
More on GLP-1

GLP-1 therapy often reduces hunger dramatically.

While that can feel like a relief, it also creates a new challenge:

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👉 Low appetite can lead to under-fueling.

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When the body is under-fueled:

  • Weight loss slows

  • Fatigue increases

  • Muscle loss becomes more likely

  • Side effects worsen

  • Plateaus become more common

 

GLP-1 works best when the body feels supported, not deprived.

Protein is critical during GLP-1 therapy because it:

  • Preserves lean muscle mass

  • Supports metabolism

  • Improves satiety

  • Helps prevent fatigue

  • Supports long-term weight maintenance


General Guidance Most clients benefit from:

  • Prioritizing protein at every meal

  • Eating protein first before other foods

  • Choosing easy-to-digest protein sources if appetite is low


Examples:

  • Eggs

  • Greek yogurt

  • Cottage cheese

  • Lean meats

  • Protein shakes (especially when appetite is low)


⚠️ Skipping protein is one of the most common reasons people feel weak or stalled on GLP-1.

Protein: The Most Important Nutrient on GLP-1

Carbohydrates: Not the Enemy

GLP-1 therapy does not require cutting carbs completely.

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In fact, very low carbohydrate intake combined with GLP-1 can:

  • Increase fatigue

  • Worsen nausea

  • Reduce workout tolerance

  • Slow metabolism

 

Focus on:

  • Whole food carbohydrates

  • Fiber-rich options

  • Balanced portions

 

Examples:

  • Fruits

  • Vegetables

  • Rice or potatoes

  • Oats

  • Beans or lentils

 

Carbs support energy — especially when appetite is suppressed.

High-fat meals can be harder to tolerate on GLP-1, especially early on.

 

Why:

  • GLP-1 already slows digestion

  • High fat slows it further

  • This can worsen nausea or reflux

This doesn’t mean fat is bad — it means portion and timing matter.

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Better tolerated options:

  • Olive oil (light amounts)

  • Avocado

  • Nuts (small portions)

 

Avoid:

  • Greasy foods

  • Heavy fried meals

  • Large high-fat portions early in treatment

Fats: Choose Wisely

Hydration: More Important
Than You Think

GLP-1 therapy often reduces thirst along with hunger.

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Dehydration can cause:

  • Headaches

  • Fatigue

  • Constipation

  • Dizziness

  • Increased side effects

 

Best Practices

  • Sip water throughout the day

  • Add electrolytes if needed

  • Do not wait until you feel thirsty

 

Many side effects improve simply by improving hydration.

You do not need to eat large meals on GLP-1.

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What works better:

  • Smaller, balanced meals

  • Protein-focused snacks if needed

  • Consistency over perfection

 

Skipping meals entirely can:

  • Increase fatigue

  • Slow metabolism

  • Increase muscle loss

 

Eating something is better than eating nothing.

Meal Timing & Structure

Habits That Support GLP-1 Success

1. Eat Slowly

GLP-1 increases fullness signals — eating too fast can lead to discomfort.
 

2. Stop at “Satisfied,” Not “Stuffed”

Your body will tell you when to stop. Trust it.
 

3. Avoid Mindless Eating

GLP-1 helps with awareness — use it.
 

4. Gentle Movement Matters

You don’t need intense workouts.

Walking, stretching, and light strength work help:

  • Improve insulin sensitivity

  • Preserve muscle

  • Support mental health

  • Poor sleep and high stress can:

  • Reduce weight loss

  • Increase inflammation

  • Trigger cravings

  • Worsen fatigue

  • GLP-1 cannot override chronic stress or sleep deprivation.

  • Supporting these areas improves outcomes more than most people realize.

Sleep & Stress:
The Silent Influencers

What to Avoid During GLP-1 Therapy

🚫 Extreme calorie restriction
🚫 Skipping protein
🚫 Dehydration
🚫 Comparing progress to others
🚫 Expecting perfection

Consistency beats intensity every time.

GLP-1 therapy works best when you:

  • View food as fuel, not reward

  • Focus on nourishment, not restriction

  • Build habits you can maintain long-term


The goal is not to “eat as little as possible.”
The goal is to support your body so it can release weight naturally.

Long-Term Mindset Shift
(Very Important)

Final Takeaway

GLP-1 medications regulate appetite —


Nutrition and habits determine results.

  • When the body feels nourished:

  • Side effects decrease

  • Energy improves

  • Fat loss becomes more consistent

  • Maintenance becomes easier

 

This is how GLP-1 therapy becomes sustainable.

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