183. How to Eat Well on GLP-1s - Part 1: Preserving Muscle & Managing Side Effects

GLP-1 medications like Ozempic, Mounjaro, and Zepbound are changing the conversation around obesity and weight loss — but there’s one major problem: most people are starting these medications with little to no guidance on how to properly nourish their body while taking them. And that matters. Because while GLP-1s can be incredibly effective tools for weight loss, they can also lead to muscle loss, under-eating, fatigue, nausea, hair loss, and long-term metabolic issues when nutrition is neglected. In today’s episode, I’m breaking down the biggest nutrition mistakes people make on GLP-1 medications — and exactly how to protect your metabolism, preserve muscle, maintain energy, and build sustainable habits while losing weight. We’ll cover: - Why protein becomes non-negotiable on GLP-1 medications - How much protein you actually need - The hidden dangers of under-eating - Why rapid weight loss can harm your metabolism - How to preserve muscle while losing fat - The critical role of strength training - What to do if you have no appetite - Tips for nausea and food aversions - How to create sustainable eating habits while on GLP-1s - Rebuilding a healthier relationship with food This episode is especially important if you’ve ever thought: “I’m barely eating… so why do I feel exhausted?” “Why am I losing muscle instead of just fat?” “How do I hit my protein goals when I’m never hungry?” GLP-1 medications are not magic — but when combined with proper nutrition and lifestyle support, they can become powerful tools for long-term health. If you’re currently taking a GLP-1 medication, considering one, or supporting someone who is, this episode is a must-listen. And if you’re looking for support along your journey, Dr. Sasha High and I would love to welcome you into our women’s coaching program, Best Weight, where we openly discuss treatment options like GLP-1 medications and help women build sustainable, healthy weight loss habits together. WORK WITH US: O​​ntario-Wide Virtual Obesity Management Clinic https://www.highmetabolicclinic.com Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight Recover Strong for Binge Eating https://www.sashahighmd.com/bed Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide FOLLOW SASHA Instagram https://www.instagram.com/sashahighmd/ ADDITIONAL RESOURCES: BMI Calculator Basal Metabolic Rate Calculator(BMR) REFERENCES: Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136 McCarthy, D., & Berg, A. (2021). Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients, 13(7), 2473. https://doi.org/10.3390/nu13072473 Scott Butsch, W., Sulo, S., Chang, A. T., Kim, J. A., Kerr, K. W., Williams, D. R., Hegazi, R., Panchalingam, T., Goates, S., & Heymsfield, S. B. (2025). Nutritional deficiencies and muscle loss in adults with type 2 diabetes using GLP-1 receptor agonists: A retrospective observational study. Obesity pillars, 15, 100186. https://doi.org/10.1016/j.obpill.2025.100186