5 Easy Steps to Feel Better While Taking GLP-1 Medications

Hello and welcome to another edition of The Weekly Dose!

When I first started taking GLP-1 medication, I felt sick after almost every meal. I'd skip eating and then get really tired from the lack of food. I see these same challenges in online forums all the time - "Why do I feel so sick after eating?" and "How do I manage meals with this medication?" Today, I'm sharing a step-by-step system that I've found most effective for beginners. This simple 5-step approach can help you feel better and possibly see better results from your medication.

📌 Here's what's inside this issue:
✅ Main Topic: 5 Easy Steps to Feel Better While Taking GLP-1 Medications
✅ Announcement: Registered Dietitian Q&A - Get your questions in!
✅ Research Recap: GLP-1s Beyond Weight Loss - Mental Health Benefits
✅ Resources: Helpful Tools for Your GLP-1 Journey
✅ Poll of the Week: What's your biggest non-scale victory so far?

📌 Main Topic: 5 Easy Steps to Feel Better While Taking GLP-1 Medications

Did you know that many people on GLP-1 meds stop eating right because they think the medicine will do all the work?

Research suggests this approach might lead to less weight loss and could cause more side effects like feeling sick, tired, and missing key nutrients.

Why Normal Meal Plans Don't Work With GLP-1 Meds

Regular meal plans don't work as well because they don't match how GLP-1 meds change your hunger and digestion. When you eat normal-sized meals at normal times, you might be working against your medicine.

Some health experts suggest that meal plans made just for GLP-1 meds might help reduce side effects while still helping with weight loss and blood sugar control.

Step 1: Learn How Your Body Responds to Your Medicine

This first step is super important. Many people might feel sick or get too hungry because they skip this step.

What to do first:

• Write down how hungry you feel each day for a week

• Note when you feel sick after eating or any side effects

• Find out what times of day you feel most comfortable eating

When you do this right, you'll see patterns. For example, someone might find they feel best when eating between 10am and 6pm, with smaller meals on shot days.

Here's my own story: My shot day is Sunday after lunch. Monday and Tuesday I used to get bad stomach aches and those awful sulfur burps that make everything taste gross. After tracking my food for two weeks, I noticed something important - when I ate red meat on Sundays, my Monday and Tuesday symptoms were much worse! Now I stick to lighter proteins like chicken or fish on Sundays, and my first days of the week are so much better. This simple change made a huge difference in how I feel.

Step 2: Try Smaller Meals

This step helps you find out what foods and amounts feel good while on your medicine.

Ask yourself these 3 questions:

• What proteins make you feel best with your medicine?

• What meal times cause the least side effects?

• What meal sizes leave you feeling good, not stuffed or hungry?

Here's what surprises most people: eating small meals more often works better than three big meals a day.

Step 3: Time Your Foods Right

Use what you learned in Step 2 to plan what to eat based on your medicine schedule.

Try these different plans:

• On shot days, eat easy-to-digest proteins and healthy fats

• When your medicine is working strongest, focus on veggies with fiber and drink plenty of water

• When your medicine starts wearing off, add a few more good carbs to stay full

The key that makes all of these work: always include protein in every meal, no matter when you eat.

Step 4: Make It Easy

Now let me share how this might work in real life.

Here's a common pattern I've observed:

• Before: Someone feels sick often, skips meals, then feels worse later

• Changes to try: Prepare six small meals ahead of time, always eat protein first

• Possible results: May feel sick much less often, have steady energy, and lose weight steadily

• What we can learn: Having meals ready to go might help you stick with your medicine

The bonus surprise: With small, well-timed meals, many people might be able to eat more good foods without feeling stuffed or bloated.

Step 5: Keep Making Small Changes

Small tweaks might make a big difference when taking GLP-1 meds.

Ways to fine-tune your plan:

• Check how full you feel 30 minutes after eating

• Note which foods seem to cause side effects

• Try changing your portion sizes a little at a time until they feel just right

Your challenge: Try to have fewer sick days in your first week by making these small changes.

What To Do When Problems Happen

A common issue is feeling not hungry but still having stomach pain. This might happen when you have stomach acid but not enough food.

How you might fix it:

• Try a small snack with protein (about the size of your palm) and some healthy fat

• Wait 15 minutes before eating more

• Drink water with electrolytes (minerals that help your body work right)

Think of these problems as clues that might help you find what works best for you.

Your Next Steps

This week, try tracking how your body responds to your medicine. Next week, plan your smaller meals. Week three, try timing your nutrients. Week four, try prepping your meals ahead of time. Then keep making small changes.

Most important step: Consider tracking your hunger patterns today – this might help make everything else work better.

📊 Research Recap: GLP-1s Beyond Weight Loss - Mental Health Benefits

Recent studies are exploring how GLP-1 medications might affect our brain chemistry and mood.

📖 Key Findings
✔️ Early research suggests potential improvements in depression symptoms for some patients
✔️ Brain regions associated with food cravings show different activity patterns after starting GLP-1 therapy
✔️ Some patients report reduced anxiety around food decisions within 4-6 weeks of treatment

🧩 What This Means for Us

While these medications aren't approved for mental health treatment, the early research suggests the benefits might go beyond just physical health. If you notice mood improvements, consider tracking these changes alongside your physical progress.

Source: "The Antidepressant Effects of GLP-1 Receptor Agonists: A Systematic Review and Meta-Analysis" - The American Journal of Geriatric Psychiatry (2023)

🛠️ Resources: Helpful Tools for Your GLP-1 Journey

These tools and resources might make your medication experience smoother and more successful.

Meal Planning Helpers:

• Prep Dish (Slow Carb Plan): Pre-made meal plans designed for smaller, protein-focused meals. Check them out here!

• Souper Cubes: Freezer trays perfect for storing smaller portion sizes

• OXO Good Grips 1/4-Cup Scoop: Makes portioning protein servings much easier

Side Effect Management:

• LMNT Electrolytes: Helps prevent dehydration which can worsen side effects

• Ginger Chews: Many find these helpful for mild stomach discomfort

📊 Poll of the Week

📣 That's a Wrap!

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📆 See you next week! — The Weekly Dose Team