Hello, everyone! I'm Dr. Jill Monster, a practicing naturopathic physician and co-founder of Naturologie. I've been helping patients navigate weight loss journeys for years, and I'm seeing great success with patients using GLP-1 medications like semaglutide or tirzepatide. In my experience, these therapies can be game-changers by curbing appetite and supporting steady, meaningful progress. I find them particularly helpful when used in microdoses with a target weight loss of ½–1 pound per week. But here's the best part: when you pair them with smart nutrition, regular movement, and targeted supplementation, you can achieve results that last a lifetime — while feeling strong, energized, and confident the whole way.
The key to success on GLP-1s isn't just eating less — it's eating smarter. These medications slow digestion and reduce hunger signals, which is amazing for weight loss, but it also means we need to prioritize nutrient-dense foods to preserve muscle, support gut health, and keep energy high. The great news? It's absolutely possible to make sustainable progress that feels good and sticks around long after you reach your goals. Let's dive into my favorite nutrition strategies!
Prioritize Protein: Your Muscle's Best Friend
One of the biggest opportunities with GLP-1 therapy is preserving — and even building — lean muscle mass while losing fat. Higher protein intake helps counteract potential muscle loss during calorie restriction.
Daily Goal: Aim for 1.2–1.6 grams of protein per kilogram of your body weight (or about 0.6–0.8 grams per pound). For many people, this translates to 100–150 grams per day, depending on your size and activity level. Start tracking for a week to see where you land, then adjust as needed.
Great sources: Lean meats, fish, eggs, Greek yogurt, cottage cheese, tofu, legumes, and high-quality protein powders.
Boost Fiber for Gut Comfort and Satiety
GLP-1s slow gastric emptying, which can sometimes lead to constipation or bloating. Fiber is your ally here — it keeps things moving, supports microbiome health, and adds satisfying bulk to meals.
Daily Goal: 25–35 grams (or more!). Focus on soluble and insoluble fibers from whole foods.
Top picks: Berries, apples, chia seeds, flaxseeds, avocados, broccoli, Brussels sprouts, oats, and beans. If you are not hitting your fiber goal, consider adding a fiber supplement.
Stay Hydrated: The Simple Habit That Makes a Big Difference
Proper hydration supports digestion, reduces potential side effects like nausea, and helps you feel your best.
Daily Goal: At least 80–100 ounces of water (about 2.5–3 liters), spread throughout the day. Add herbal teas, infused water, or electrolyte packets if plain water feels boring. I typically advise my patients to drink half of their weight in pounds in ounces of water per day. For example, a patient that weighs 200 pounds would aim for 100 ounces of water per day.
Pro tip: Sip steadily — big gulps can sometimes feel uncomfortable on GLP-1s.
Smart Snack Ideas to Keep You Satisfied
Snacking on GLP-1s looks different because appetite is lower, but small, nutrient-packed options help stabilize blood sugar and hit your protein/fiber goals.
A few of my favorites:
- Plain Greek yogurt with berries and a sprinkle of chia seeds or nuts
- Apple slices with almond butter
- Cottage cheese with cucumber and tomatoes
- A handful of nuts (almonds or walnuts) with a cheese stick
- Veggies with hummus
- A quick protein shake made with collagen peptides (more on that below!)
These keep you nourished without overwhelming your reduced appetite.
Protecting and Building Muscle: Yes, It's Possible!
Muscle preservation is one of my biggest passions when guiding patients on GLP-1s. Strength training combined with adequate protein is the winning combo. Aim for resistance exercises 2–3 times per week — think weights, bodyweight moves (squats, push-ups, rows, lunges), or resistance bands. Even 20–30 minutes makes a huge difference!
Creatine supplementation can give an extra boost for performance and recovery, helping you maintain strength as you lose weight. Limiting weight loss to ½–1 pound per week really helps here.
My Recommended Supplements for Extra Support
While whole foods come first, GLP-1 therapy can sometimes reduce overall intake, making it harder to get all the nutrients you need. That's where targeted supplementation shines. Here are my top Naturologie picks to round out your plan:
-
Naturologie Multi Trio: A convenient all-in-one with a high-quality multivitamin, omega-3s, and probiotic to fill common nutrient gaps, support immunity, and promote gut health.
-
Naturologie Collagen Peptides Pro 15: This premium blend provides specialized peptides for skin glow, joint comfort, and an easy protein boost — perfect stirred into coffee, smoothies, or water. This is my favorite Naturologie product. It is tasteless and gives you 15 extra grams of protein.
-
Naturologie Creatine Pure: Pure creatine monohydrate to support muscle strength, energy during workouts, and long-term brain health. The suggested dosage is 5 grams (1 scoop) per day.
- Naturologie Tri-Mag 300: A triple-form of magnesium that helps keep bowels moving. It also helps with relaxation, muscle recovery, and cellular energy. Constipation can be a side effect for many on GLP-1s. If you happen to be the rare person where GLP-1 causes diarrhea, you will want to avoid taking magnesium.
These supplements are designed to work synergistically with your diet and lifestyle, making it easier to feel your absolute best.
The Bottom Line: You've Got This!
GLP-1 medications are a powerful tool, but combining them with thoughtful nutrition, joyful movement, and strategic supplementation turns good results into great, sustainable ones. You'll not only reach your weight goals — you'll maintain muscle, energy, and vitality for the long haul.
If you're ready to thrive on your GLP-1 journey, start with one or two changes this week (maybe bumping up protein and water), celebrate your wins, and know that lasting progress is absolutely within reach.
As always, consult your healthcare provider before starting new supplements or making big dietary shifts. I'd love to hear about your progress — share in the comments!
To vibrant health, Dr. Jill Monster, ND Co-Founder, Naturologie and NaturoMedica
0 commenti