GLP-1 support with Janie Perry
Before, during and after treatment
GLP-1 medications can be an effective tool for weight management, but eating less doesn't automatically mean eating well. Whether you're thinking about starting treatment, currently using a GLP-1 medication, or preparing to come off it, the right nutrition support can help you stay nourished, protect muscle and build habits that support your health for the long term.
Why Nutrition Matters with GLP-1s
GLP-1 medications such as Wegovy and Mounjaro can significantly reduce appetite. This can make weight loss easier, but it may also make it harder to eat enough protein, fibre and micronutrient-rich foods and to maintain good hydration. Weight loss can include lean tissue as well as body fat, so the goal shouldn't simply be to make the number on the scales fall as quickly as possible. A well-planned approach prioritises protein, appropriate resistance exercise and nutrient-dense foods to help protect strength and muscle while supporting weight loss.
Support at Every Stage
Before starting GLP-1 medication
Thinking about starting GLP-1s? Start supporting your body before treatment begins. Preparing in advance gives you the opportunity to establish a strong nutritional foundation while your appetite is still relatively normal.
Establish a protein-rich meal pattern to support muscle health.
Improve meal structure, fibre intake and hydration.
Plan simple, nutrient-dense foods for days when appetite may be low.
Build regular movement and resistance exercise into your routine where appropriate.
While taking GLP-1 medication
On GLP-1s now? Make the food you eat work harder for you. When appetite is significantly reduced, large meals may become difficult, and it can be easy to fall short on protein, fibre, fluids and essential nutrients. Nutrition therefore becomes more important, not less.
Prioritise protein across the day to help protect muscle.
Choose smaller, nutrient-dense meals when appetite is low.
Maintain hydration and fibre while supporting digestive health.
Adapt food choices around nausea, fullness or other gastrointestinal symptoms.
Combine nutrition with resistance exercise to support strength and function.
Coming off GLP-1 medication
Coming off GLP-1s? Give yourself a plan for what happens next. Appetite and food thoughts may increase as treatment is reduced or stopped, and weight regain can occur. This is the time to use the habits and skills you've built to support a sustainable transition.
Respond confidently as hunger and appetite change.
Maintain protein intake and resistance exercise to support muscle.
Re-establish appropriate portions and a regular eating pattern.
Plan satisfying, realistic meals and snacks.
Keep movement, sleep and stress management as part of the bigger picture.
Daily GLP-1 Foundations
When appetite is reduced, a few simple daily habits can help you stay strong, healthy and energised: staying hydrated, prioritising protein at each meal, including colourful vegetables and fruit, keeping some gentle movement in your day, protecting your sleep, and eating slowly and mindfully.
How I Can Help
GLP-1 treatment isn't one-size-fits-all, and neither is nutrition. Individual support allows your food, protein intake, meal timing, activity and practical strategies to be adapted around your medication, appetite, symptoms, lifestyle and goals.
My role isn't to judge whether you use weight-loss medication. It's to help you look after your body while you do – and to make sure you have a nutritional strategy that extends beyond the prescription.
Book a complimentary 15-minute chat if you'd like more help.