GLP-1 Medications: Benefits, Safety, And Thrive’s Nutrition Support

Show Notes:

We’re thrilled to announce a brand new episode of the Empowered Nutrition Podcast is now live! 🎉

In this solo episode, our host dives deep into the world of GLP-1 medications, including popular names like Ozempic, Wegovy, and Mounjaro. Whether you’re already familiar with these medications or hearing about them for the first time, this episode is packed with valuable insights.

Episode Highlights:

  • What Are GLP-1 Medications?
    • Learn about GLP-1 medications, their mechanisms, and their benefits.
  • Addressing Misconceptions
    • Debunk myths and understand the true safety and efficacy of these medications.
  • The Importance of Medical Oversight
    • Discover why proper medical supervision is crucial when using GLP-1 medications.
  • Thrive’s Responsible Approach
    • Get to know how our program combines medical oversight with lifestyle and nutrition support.

Announcing Our New GLP-1 Program!

We are excited to introduce our new GLP-1 program designed to maximize the benefits of these medications safely and effectively. Our program pairs clients with a registered dietitian who provides personalized nutrition support. This comprehensive approach ensures that you meet your dietary needs, minimize side effects, and maintain long-term metabolic health.

Top 5 Nutrition Guidelines for GLP-1 Medications:

  1. Adequate Protein Intake
  2. Collagen Supplementation
  3. Fiber Intake
  4. High-Quality Multivitamin
  5. Omega-3 Status

💡 Don’t miss out on these practical nutrition tips to maximize the benefits of GLP-1 medications!

Got Questions?

We’re planning a Q&A episode soon! Send your questions or comments about GLP-1 medications to podcast@empowernutrition.health, and they might be featured in our next episode!

Thank you for being a valued listener. We hope you find this episode enlightening and empowering!

Ready to dive in? Listen here.

Love it? Hate it? We’d love to hear your feedback!  


Hey everyone, and welcome to this solo episode of the Empower Nutrition Podcast. We are gonna be talking about GLP one Medications today. And if you don’t know what GLP one medications are, you have heard of these, what I’m talking about are medications that go by the Brandon names of Ozempic, wegovy Manjaro. All of these are obviously a class of medications that are new and that there’s a lot of information that some of it true and some of it incredibly untrue going around about these medications. But basically what these medications are is they’re a peptide, which means they’re a string of amino acids that stimulates a pathway in the body. And what these pathway, what these medications do is they stimulate the release of a hormone called GLP one. That’s why they’re called GLP one medications. All of them stimulate that pathway. The the newer gener.
So, and the, so the first one that came out several years ago, the as ozempic and, and, and it is so is called Semaglutide. That’s the actual non-branded, branded chemical name of that medication after Semaglutide, the next generation from a different pharmaceutical company is a compound known as Tirzepatide. And that compound does stimulate the hormone GLP one, but it also stimulates another hormone called GIP and has slightly higher efficacy. And it seems like actually lower side effects, but that’s getting a little bit ahead. The reason why I am making an episode about these medications is that I’ve been on a deep dive on it and studying it heavily because what, what I truly feel on these medications is that they’re, they’ve been around if you, in case you might not know this, but they’ve been around in some form for about 20 years. So there’s a lot more time on these medications than we, I think people realize.
And the safety profile is actually really good, especially when they’re used responsibly. So what I’m, what I’ve been frustrated to see is kind of two things. One is that I think there’s some bias against people who suffer from the disease of obesity around this. So I’m hoping to help with that in terms of acknowledging that obesity is a true disease. And we talk about that a lot on this podcast in the sense that when, when someone has obesity and when they struggle with their weight and their metabolic health, there is a, a dysregulation of appetite signaling and hunger hormones that is like a vicious cycle. It causes more hunger, which causes more eating, which causes more weight gain, which causes more metabolic dysregulation and more hunger and more food noise and is very difficult to get out of, even when, when someone is doing everything right, it’s often not enough to escape the vicious cycle of metabolic
Dysregulation. So it’s been frustrating to see how many people don’t seem to understand that and they seem to still put obesity in this sort of category in their mind that’s, it’s not a disease, it’s just a matter of willpower and self-discipline. I find that people with obesity or often the opposite of that, they’re often more disciplined and hardworking than people within privilege. They really are in a different body that’s disadvantaged with respect to their weight and metabolism. So from that perspective, I want to help normalize the need for these medications and then also just to debunk some of the wild things that are being said about their safety for youth, they’re actually pretty darn safe and especially when you use medically. And that’s, I guess maybe the, the other piece of this that I wanna address is that what I’ve been frustrated see is that I’m seeing a lot of people get these medications and have them be, and they’re getting u they’re getting used unsafely.
So when, when you’re getting a medication online and it’s getting shipped to your door and you don’t have any labs that the provider’s ordering for you and you don’t have any true medical oversight, that is dangerous. So there are concern, there are things that need to be monitored on these medications medically, and that’s not just like a 10 minute telehealth visit to ask you how you feel. That’s like not, that doesn’t count. So I’ve been frustrated to see that. So what we’re doing at Thrive is we’re, we’re launching like a responsible, effective GLP one program so that people can access these medications safely and then couple it. This is critical. It has to be coupled with the lifestyle support because it, if someone, one of the common things that we know from clinical trials, and there is a common complaint against these medications is, oh, there’s a bunch of, there’s a lot of lean muscle losses.
And what we know is that that is something that’s true of rapid weight loss from other means as well. So there’s nothing about these medications that specifically causes more weight, more lean mass or muscle loss than other means of weight loss. It’s simply weight loss when it’s not done with the lifestyle support in place. So for example, in the clinical trials people, some of the subjects approached half of their weight loss was from muscle loss, but they were only given an aggressive calorie restriction without any instruction to strength train. The only exercise instruction they had was walking and they weren’t given any protein guidance or protein recommendation. So what we’re doing at Thrive is we’re coupling everybody with a dietician. The dietician’s gonna support with making sure that the protein needs are met and that that lean mass is protected. And aside from that, protecting against other micronutrient and malnutrition related problems that come from a low calorie intake, basically the things like hair loss, the thing like loose skin, the, like the ozempic face that is like, you know, being so freaked out about that’s, that’s mostly just related to malnutrition because of people not getting nutrition support with these medications.
So are these medications good? Yeah, I would go so far as to say they’re lifesaving miracle drugs, but are they being used appropriately? I would say 99% of what I’m seeing, no, they’re being used inappropriately because people aren’t getting the lifestyle support that they should be getting. So we need to do better on that. We’re trying to be part of the solution at Thrive. We’re basically in our program gonna combine the, the medical supervision and oversight of these medications with the nutrition support so that it can be done safely and effectively and ideally so that people can eventually wean from these medications and not have to be on them lifelong. Although have a whole separate like argument around people that think people should never start these drugs if it might be lifelong. But I’m not gonna go there right now, but I’m gonna basically today keep this pretty short.
But if I’d like to continue this conversation, so if you have a question or a comment about GLP one medications, can you send it to us And I’m gonna do a q and a episode if we can. So se send us an email to podcast@empowernutrition.health with all of your questions or comments on GLP ones and I’ll compile ’em in a q and a session. But so quickly today with the remaining time, I’m just gonna go over the top five nutrition guidelines. I recommend if you’re on a GLP one medication. This is from my digging into the peer reviewed research combining the the body of evidence into our clinical profiles that we’re using at Thrive for our program. I’m just telling you what to do in case you don’t have access to a dietician, which of course would be ideal, but if you don’t, here’s what I recommend.
So first of all, I already kind of alluded to this, but getting enough protein isn’t a wish or a dream. It’s not like, oh, I ate an egg this morning, I’m good. It’s actually measuring your protein, making sure you or know exactly how much you’re getting and it’s having a specific target that you know you’re meeting. Once you get your routine dialed in, you don’t have to keep tracking if you, once you kind of figure out what it takes across your day, just do that. But I see too many people just thinking that because they put some peanut butter on something, they’re getting enough protein, that’s a joke. What I mean is actually getting enough protein. And the reason for this is that your body can’t make protein, it can’t make amino acids and it needs amino acids in order to keep you alive. So if you’re not getting enough protein from your diet because of your low calorie intake because you’re on a GLP one medication or because you’re post post-bariatric or because your keto or whatever your weight loss approach is, this is the same problem. If you’re not getting enough amino acids from your diet, your body has to get them from somewhere. It’s like asking a car
To drive without gas. It does not work. Your body does not run without protein. So where your body’s gonna go to get it is your muscle, it’s gonna break down muscle and to get to get the amino acids that it needs to keep you going. So you don’t want that. That’s a whole separate world of like why losing muscle is bad. But hopefully you kind of in on some level are on board with that. But first of all, if you’re gonna need a high protein diet, it’s important that your renal function is okay. So if you have kidney disease or if you’re not, if you suspect that you may have kidney disease or if you haven’t been checked for kidney disease, get that outta the way first. And then assuming that you don’t have kidney disease or low renal function, what you’re gonna do is don’t, don’t calculate your ideal body weight.
Think about your your current goal weight. So whatever your current goal weight is, convert that in pounds to kilograms, use an online calculator, divide it by 2.2 and then multiply that by 1.6 to get your grams of protein per day. So it’s gonna be your goal. Weight and kilograms times 1.6 grams per day is your your daily protein goal. Then start splitting that up into the number of times you’re eating. So if you’re gonna eat three times a day, you need to get a third of that goal every time you eat. If you’re gonna eat five times, great, figure out your split. Is it gonna be 30 grams 20, 30 grams, 20, 30 or what is it gonna take? So figure that out and then start figuring out what foods you can eat to achieve that goal. The second goal is related but not the same and it’s to take one scoop a day, which is about 10 grams per day of collagen or have bone broth every day.
Ideally more than one mug full, probably two. And the reason for that is that regular protein sources like muscle meats and whey protein powder and Greek yogurt don’t have a lot of an amino acid called glycine in them. And gly and collagen is rich in glycine. You need glycine in order to build and protect collagen. When you’re losing a lot of weight on your GLP one medication, that’s part of what’s happening with like the loose skin you’re every, that loses always down loose skin. So I’m not saying there won’t be any, but part of the problem is low glycine. So losing the fat pads in the face, that’s related as well. So make sure you’re getting a scoop a day of collagen or two servings of bone broth so that you’re getting enough glycine, which is an amino acid that you won’t otherwise get it even if you’re hitting your protein target from normal protein sources.
The third suggestion is to actually get enough fiber, again, not a hope and a dream, not just seeking some fiber gummies, actually figure out how much fiber you’re getting, calculate it. Use an app like chronometer, it’s free. Plug your food in, figure out how much you’re getting it. You need to get at least 25 grams a day for women or at least 38 grams a day for men.

Few reasons for this. One, that’s just the basic needs to protect your microbiome. Fiber feeds your healthy gut bacteria. Having a healthy microbiome is essential for long-term metabolic health. So you’re really fighting yourself if you’re trying to take a GLP one medication to improve your metabolic health and yet you’re starving out your microbiome, you’re really decreasing your chances of success long term with that. So getting those 25 to 38 grams a day depending on your gender measuring what your food is, not ongoing forever, but just enough to figure out what you need.
Most people will need a fiber supplement on a GLP one in order to achieve this. So figure out what you tolerate. Is it psyllium husk? Is it sun fiber? Is it some kind of combo fiber product? It’s not as important there. There are nuances that like one-on-one you could work out with if you have a clinician. But suffice it to say that like look, just start off getting enough fiber. That’s the basic thing that most people aren’t doing. Less than half of the US population even meets their fiber needs. The average American eats less than half of their daily fiber needs. So make sure you’re doing that. Another big thing is it’s gonna help to reduce constipation, which is a common side effect on these medications because one of the things they do, not the primary mechanism, but they do slow motility. So getting enough fiber is really important for that reason.
Another thing is that we have an epidemic of colon cancer in the United States and part of it is related to low fiber intake. So just really important to get your fiber met. It’s again, unlikely to happen on a GLP one medication if you’re not being very intentional and you might need a supplement. So it’s better to supplement than to not get it on the constipation note. This isn’t really a formal recommendation, but if you, you may need to also take some magnesium to prevent constipation. That’s be, it’s better to do that than to take a laxative. So think about taking some magnesium every night. All right, the fourth recommendation is to take a high quality multivitamin. So do not buy, here’s, here’s a great like litmus test for a multivitamin. Look at the label and see if it has folate or folic acid. If it has folic acid, it’s trash.
Don’t be taking a multivitamin like that. Get a good quality multi that has true folate in it. It should have choline in it. That’s another big hint. Does it have choline or not? Look for those trace minerals like Malden should be in there, for example, selenium. And then make sure you’re taking it every day because I guarantee you that if you’re on a GLP one medication losing weight, there’s no way you’re making your daily micronutrient needs. In fact, if you don’t believe me, great. Use a chronometer, use the free chronometer app, plug your phone in for a few days. It’ll tell you what percentage of your daily needs you’re getting of each micronutrient and see where you stand and go from there. So that’s like a top recommendation because a lot of the things that ha, you hear about the complaints about GLP one for example, you hear is like hair loss fatigue.
A lot of that is just malnutrition low, not getting enough nutrients. So take a good quality multivitamin, help yourself out. Okay, and then the last thing is Omega-3 status. So only 5% of Americans actually have adequate Omega-3 levels. It should be, it’s measured as a percentage, so it should be 8% or higher. Most omega, most Omega-3 levels that we measure from our clients come in initially around like 4%. And that difference is the difference between the healthy 8%, the typical kind of four or four point a half percent is equivalent. It it contributes to heart disease risk so significantly that it’s equivalent to smoking a pack of cigarettes every day for 20 years. It’s that dangerous to have low Omega-3 and most people are low. So why do I care about that? Well, of course I care about you having heart disease, but on more on this, well that is related to obesity as well.
So it’s already on this topic, but even more on this topic. Your Omega-3 level really impacts your metabolic health. It impacts inflammation which feeds into this negative cycle that we talked about where obesity leads to hunger and satiety dysregulation. Omega-3 status is a big part of that. So test your Omega-3 status if you have access to it. Even your provider can even order Omega-3 index from like LabCorp and Quest. We can order it. We order it from a company called Omega Quant.

And a lot of practitioners use Omega quant, anex expensive home finger stick. So there’s a lot of ways to test your Omega-3 status, but if you’re not getting a consistent like two plus servings of fatty fish a week and or supplementing one gram a day of fish oil, you’re, you’re low. And even if you’re doing that, there’s a good chance you’re low depending on your other medical factors.
But the reason why it’s important to optimize this is that first of all, you’re gonna have better success on the GLP one. But second of all, a lot of what this is all about is setting you up for metabolic health as the weight loss happens so that you don’t stall out at a high dosing and have nowhere to go or so that you’re not stuck on it for life. And it, again, I don’t think it’s the end of the world if there’s some people that have to stay on a maintenance dose of this for life. We’re already doing that with metformin and statin and hypertension meds. So why not do something long term that’s more upstream. However, they’re expensive. They’re an injection, they’re hard to get
It. I think most people would like to not be on this for life and and I don’t think there’s a reason why most people have to be especially, but it would, I would recommend getting all your ducks in order with your nutrition, ideally even before you start. But if you’ve already started, just start now. It’s never too late to do it. So those are my top five nutrition recommendations. And of course if you have access to work with a practitioner for a nutrition support, that is the ideal. We take most major health insurance plans, it can work in about half of the US state. So feel free to reach out, check our profile links if you’re interested, but if not us, find another dietician who’s trained and knowledgeable and GLP one meds so that you can be supported. I hope this helps and I wish everybody luck and I’m looking forward to all your questions and comments about GLP one Meds. Take care.

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A Nutrition-centric healthcare model that helps you leverage the power of food to optimize your health.

Learn how we can help you Thrive: linktr.ee/realnutrition

Let Thrive support you with medical weight loss:

At Thrive, we support you on your healing journey by blending our dietitian-led nutrition care with the efficacy of GLP-1 weight loss medications. Our innovative program harnesses the power of personalized nutrition guidance alongside close medical supervision, to optimize your journey towards a healthier weight. Click here to learn more!

  • When needed, we use compound GLP-1 medication (Semaglutide or Tirzepatide) to help our clients reduce food noise and follow their nutrition plan more successfully.
  • All medical weight loss program participants are thoroughly screened and monitored for safety across their weight loss journey.
  • With or without medication, all weight loss patients work with a compassionate, expert Registered Dietitian for nutrition support. This care protects muscle, reduces side effects, and avoids nutrient deficiencies. It also improves long-term success with weight maintenance.
  • Unlike expensive med spas, our consults for medical weight loss are billed to your healthcare insurance plan.
  • Unlike online/virtual GLP-1 companies, we ensure your safety, both through medical screening/monitoring and by using and FDA-certified safe compounding pharmacy.
  • Unlike with branded GLP-1 medication, compounded medication is not impacted by shortages or delays.
  • With our program, you don’t have to worry about a dangerous disconnect between your weight loss team and the rest of your healthcare team. We also serve as your primary care provider. This way, your care is more complete and safe.

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