Beyond the GLP-1 hype: A holistic coach's guide to sustainable results

Laura
Jun 17
6 min read

Updated: Jul 31

I keep seeing GLP-1 ads… So let’s talk about it

Lately, I can’t scroll through Facebook without seeing at least two ads about Ozempic, Wegovy or Mounjaro. They are all over, promising weight loss, people sharing their experiences, and Facebook groups full of questions like “What are the side effects?” or “Will I gain it all back?”.

And in between all the dropped pounds and wins, I see comments full of guilt, shame, and confusion. Some feel relief for not having the persistent food noise, and others feel judged for taking the meds. There is also worry and fear of what will happen when they come off the meds.

As a nutrition and body image coach, I can't ignore this. I work with people trying to heal their relationship with food and body, and this stuff matters to me.

So I want to share a few thoughts. Not to judge or convince anyone, but just to offer a space where we can talk about GLP-1s honestly, and hold space for both the hope and the hard stuff.

A picture of four wooden figures showing the word Hope

What are GLP-1 medications?

GLP-1 receptor agonists (like Ozempic, Wegovy, and Mounjaro) were originally developed to treat type 2 diabetes. They mimic a natural hormone that helps regulate blood sugar, slow digestion, and increase feelings of fullness.

These medications are now being prescribed more often for weight loss, PCOS, insulin resistance, and more. And yes, they can feel like a game changer - quieting food noise, easing binge urges, and interrupting the binge-restrict cycle.

But here's the thing: lasting transformation goes far beyond what a medication can do alone. If we approach GLP-1s with a "diet mentality", aka focusing solely on restriction and weight loss, we risk missing the bigger picture. The number on the scale might go down, but our relationship with food, our bodies, and our overall well-being can still be trapped in old, unhelpful patterns.

No matter how effective medication can be, it can’t rebuild trust in your body. It can’t untangle years of dieting, fear of food, or that constant pressure to shrink yourself.

My mission is to help you build sustainable results that nourish your body and soul, whether you're using GLP-1s or not. This means stepping away from the diet rules and instead cultivating a powerful, intuitive connection with your body.

Ready to go beyond the GLP-1 hype? Your holistic coach's guide to sustainable results is here. Let's dive in.

1. Redefining "success": Beyond the diet mindset

The diet industry tells us that thinness equals health, happiness, and success. And with those messages literally everywhere, it's easy to carry that mindset into GLP-1 use, focusing only on the number on the scale.

But what if success looked like more energy, less bloating, better sleep? Let's redefine what success might look like for you.

How does your body feel? Do you have more energy? Less discomfort? Better sleep?
What's your relationship with food like? Are you able to trust your body's hunger and fullness cues? Are you finding joy in eating without guilt?
How are your health markers improving? Beyond weight, are your blood sugar, cholesterol, or blood pressure showing positive shifts?
What's your body image journey like? Are you cultivating more peace and appreciation for your body, regardless of its size or shape?

These are real wins. They matter just as much (if not more) than weight loss.

2. Nourishment without restriction: Fueling your body intuitively

GLP-1 medications can quiet "food noise" and reduce appetite, which can be a huge relief, I get it. But it also means your body might be getting less nutrition, and restrictive thinking can sneak back in.

So, how do you make sure your body is still getting what it needs?

Listen to your body's wisdom: Even if you’re not super hungry, your body still sends signals. Tune into subtle cues for what feels nourishing.
Focus on nutrient-dense foods: Since you might be eating less, every bite counts. Focus on whole foods, fruits, vegetables, lean proteins, healthy fats, and whole carbs that fuel you.
Honour your hunger and fullness: GLP-1s change these signals, but they don't erase them. Practice checking in: "Am I truly hungry?" "Am I comfortably full?" This builds your intuitive eating muscles.
Embrace gentle nutrition: This isn't about rigid rules, but about making food choices that support your well-being while still allowing for flexibility and pleasure.
Hydration is key: Don't forget water! It's vital for all bodily functions and can sometimes be mistaken for hunger.

3. Navigating side effects: Compassionate self-care

Nausea, vomiting, and constipation are common side effects when taking GLP-1s. A non-diet approach encourages you to respond to these challenges with compassion and curiosity, rather than forcing your body to "push through."

Gentle Movement: Light walks or stretching can aid digestion and energy levels without feeling like a punishment.
Support Your Gut: Consider probiotics, prebiotics, and fibre-rich foods (if tolerated) to help with digestive discomfort.
Rest When Needed: If fatigue hits, honour it. Your body is undergoing significant changes and needs time to adjust and recover.
Experiment with Food Textures and Temperatures: Sometimes cold, bland foods are easier to tolerate, while other times something warm and comforting feels right. Listen to what your body is asking for.
Prioritise Sleep: Quality sleep supports all bodily functions, including hormone regulation and digestion, which are crucial when on medication.

create an image of a body scale showing the word ''GLP-1'' written on the screen display. cartoon style.

4. Body image after weight loss: Peace beyond the scale

Weight loss, especially rapid weight loss, can bring unexpected body image challenges. Whether it's navigating loose skin, grappling with a distorted self-perception, or feeling pressure to maintain an "ideal" body, I invite you to:

Challenge internalised anti-fat bias: We’ve absorbed harmful beliefs about weight. They can affect how a person feels about their own body or other people's bodies. Unlearning this is a big part of healing your relationship with food and body. It's not about pretending that fatphobia doesn’t exist, it's about recognising where these beliefs came from, how they’ve hurt you, and choosing to relate to your body with care, not shame.
Practice body neutrality or appreciation: Shift focus from how your body looks to what it does for you. Appreciate its resilience, strength, and ability to carry you through life.
Focus on Non-Scale Victories (NSVs): Did you feel more comfortable in your clothes? Did you have the energy to play with your kids? These are huge wins that diet culture often ignores.
Embrace all bodies: Extend compassion not just to your own body, but to all bodies. This helps dismantle harmful societal pressures.
Mindful movement for joy: Move your body in ways that feel good and bring you pleasure, rather than as a means to burn calories or punish yourself.

5. Thinking long-term: What happens after the medication?

GLP-1s are a powerful tool, but they don't replace the foundational work of building a healthy relationship with food and your body. Whether you stay on them long-term or not, you'll need strategies to support your well-being beyond the prescription. Things like:

Intuitive Eating as your compass: You're learning to listen to your body, not external rules. This skill is invaluable for navigating future food choices.
Emotional resilience: Understanding and addressing emotional eating, even when physical hunger cues are suppressed, is vital for long-term well-being.
Flexibility and self-compassion: Life happens. A non-diet approach teaches you how to navigate challenges and setbacks with kindness, rather than shame or guilt.
Continuous self-discovery: Your body and needs will change throughout your life. A non-diet framework empowers you to stay curious and adapt, always learning what truly serves you.

Final thoughts: You deserve sustainable results

GLP-1 medications can be part of your journey. But for sustainable results, like food freedom, genuine body peace, and long-term well-being, they need to be integrated with a compassionate, non-diet approach.

You deserve care that goes deeper than weight loss. Support that helps you feel good in your body, not just about your body.

If you're looking for a grounded, compassionate space to explore all this, whether you're using medication or not, I’m here to help.

Let’s create a version of health that works for you. One that lasts.