GLP-1s: practical ways to support yourself

First of all, you can eat whatever you want while on GLP-1. But the more important question is, do you really want to? And what is the reason you started these medications in the first place?

As we know, GLP-1s such as Munjaro, Ozempic, and others work by quieting your cravings and loosening the grip of emotional eating and that ‘’food noise’’, one of the most powerful (and underrated) effects of the medication emerges: a new level of awareness. 

That awareness gives you the opportunity to observe your habits and begin reshaping them. The earlier you begin to take advantage of this opportunity, the more confident and prepared you will be for long-term success (and fewer side effects).

GLP-1s make your old, automatic patterns, such as cleaning your plate, reaching for something sweet after a stressful moment and snacking out of boredom, easier to identify and interrupt. They help reduce the emotional charge behind cravings and create a buffer between the impulse and the action. 

The effects of GLP-1s not only reshape past behaviours around food, but you may also notice that they help you to start new habits. The medication makes it easier to focus, decide, and follow through on the changes you want to make, which was very hard to do in the past.

These are not dramatic changes but simple shifts that you can start now, ones that will support you throughout your treatment. They will also help you feel more prepared if you decide to lower your dose for maintenance or go off the medication later.

GLP-1 rewires your relationship with food

Remember, GLP-1 receptor agonists do not just work in your stomach; they also act in the brain, especially in the areas that regulate appetite, fullness, and reward. In simple terms, they help turn down the volume on the constant pull towards food.

They may also make it easier to step away from highly palatable foods – the heavily processed ones designed to be especially rewarding. These foods often combine fat, salt, sugar, and refined carbohydrates in ways that can stimulate the brain’s reward pathways, increasing cravings, overeating, and that familiar "food noise" for some people.

With GLP-1s, the chatter about food is turned down drastically. You feel fuller after eating half of what you would normally need to feel full. You enjoy your food while eating, but you become physically satisfied with smaller portions.

Also, you will be unlikely to think about whether to snack between meals. You may find that the things you used to crave no longer hold the same appeal. You might take a few bites and find yourself uninterested in finishing the full portion. 

You will find that the constant mental gymnastics about what, when, and how much to eat start to fade away, finally.

Practical ways to support yourself on GLP-1s

Here are a few ideas to help guide you while on GLP-1 medications.

Think about the structure of your meals

As your appetite is lower, many people on GLP-1 may fall into the trap of reaching for quick and easy carbs such as crackers, a piece of bread, or crisps when their appetite returns. It is very important to prioritise certain nutrients over others – protein in particular, but not in a restrictive way or as a “diet”.

Plan your meals and snacks ahead of time

Eat meals at regular times of the day. With your hunger cues changing, you may find yourself spending extended periods of time without eating, and as a result, you may not have enough time in your day to consume the necessary amount of protein to maximise fat loss and minimise muscle loss. Eating at regular intervals helps you consume enough protein and maintain consistent energy throughout the day. Protein is the name of the game.

Example of a high-protein day:

• 7:00 a.m.: protein coffee (blended with 1 scoop whey protein isolate): 30 grams
• 12:00 p.m.: 6 ounces grilled steak with sweet potatoes: 45 grams
• 5:00 p.m.: 6 ounces red snapper (or any fish) with ½ cup of grilled veggies: 30 grams
• 8:30 p.m.: 1 cup cottage cheese with blueberries: 14 grams
• total: 104 grams of protein

Mindful eating

This is the time to focus on your experience of eating. When eating, try to notice how food tastes, how it feels in your body, and when you start feeling satisfied and full. These cues and patterns will get stronger the more you pay attention to them.

Planning for eating out

You may notice that dining out while on a GLP-1 feels different from how it used to. Your appetite is lower, the portions seem enormous, and meals can feel overwhelming instead of enjoyable. Your capacity is different now, but think of it as an opportunity to slow down and be more intentional about what foods you really enjoy.

What I often recommend in this situation is simple:

• check the menu beforehand, so you roughly know what to order
• consider ordering an appetiser as your main dish
• split an entree with a friend
• if dining alone, plan to take half your meal home for the next day

Supporting yourself around alcohol

Many people notice that their relationship with alcohol changes on GLP-1 medications. Just as these drugs quiet “food noise,” they can also reduce ’’alcohol noise’’, often without conscious effort. What once felt rewarding may feel less appealing, and for some, the automatic urge to drink fades.

This is supported by emerging research. A randomised clinical trial found that semaglutide significantly reduced alcohol cravings and intake compared to placebo (1). Additional studies and reviews show meaningful reductions in drinking, heavy drinking days, and relapse risk in people using GLP-1 medications (Ref 2).

You can still drink in moderation, but you may notice you need less, feel it more quickly, and simply want it less. For many, the reward shifts, and what replaces it is a growing sense of clarity and control.

You will not always feel this clear and focused. Life will get noisy. And that’s OK. But at this stage of your journey, the medication should be doing a lot of heavy lifting for you, so this is the perfect moment to build those habit foundations to last you a lifetime. To build the bridge.

If you build new habits that will help you approach food differently, they will be there for you later when you want to lower your dose or eventually stop treatment altogether. 

You do not have to overhaul your life with new habits all at once, but if you start small and stay consistent, this can be the moment when everything starts to shift. Probably for the first time in a long time.

References 

1. Hendershot, C.S., Bremmer, M.P., Paladino, M.B. et al. (2025) ‘Once-weekly semaglutide in adults with alcohol use disorder: a randomised clinical trial’, JAMA Psychiatry. Available at: https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2829811 

2. Eshraghi, R. et al. (2025) ‘Effects of glucagon-like peptide-1 receptor agonists on alcohol consumption and alcohol use disorder: a systematic review’ https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370%2825%2900579-6/fulltext