GLP-1 Medications Beyond Weight Loss: Habits, Health, and Mindset
GLP-1 Medications Beyond Weight Loss: How to Support Long-Term Health
GLP-1 medications like Ozempic, Wegovy, and Mounjaro are everywhere right now. You’ve probably seen Serena Williams sharing her own experience, menopause telehealth companies promising quick access to compounded versions, or influencers casually “microdosing” on TikTok. It’s a lot—and it can make these medications feel both revolutionary and overwhelming at the same time.
Here’s the truth: GLP-1s can be life-changing. They improve blood sugar control, lower cardiovascular risk, and for many people, finally quiet the exhausting food noise that’s been running in the background for years. That’s a big deal.
But taking a GLP-1 doesn’t mean you can skip over the basics of health. If anything, these medications make those basics (things like fueling well, building strength, and caring for your mental health) even more important. Because while GLP-1s can turn down the volume on hunger, they also come with side effects (both physical and emotional), and they don’t magically fix your relationship with food.
In the past two years, I’ve worked with several clients on GLP-1 medications. Together, we’ve focused not just on making their weight loss progress sustainable, but also on building habits and behaviors that support their physical health, mental well-being, and relationship with food for the long run — whether they stay on the medication or eventually wean off.
Read more about my thoughts on GLP-1 medications:
Or listen to a podcast episode we did early in 2025 here on Spotify or Apple Podcasts.
Why Lifestyle Still Matters on GLP-1s
GLP-1s don’t just make you eat less. They act on the satiety and reward centers in the brain, slow gastric emptying, suppress glucagon, improve pancreatic function, and even reduce inflammation. They’re doing a LOT of work and that all can lead to yes, weight loss, but also improved health markers, reduced food noise, and a reduced drive to drink (don’t get me started on the impact of GLP-1s in the substance use space; I have so much hope here!).
Those are a lot of positive things! BUT those positive effects are not a replacement for lifestyle changes. When we see individuals take a GLP-1 medication (whether semaglutide or tirzepatide) without baseline habits in place, we often see very negative outcomes as a result, like loss of muscle mass, loss of bone mass, hair loss, and higher risk of osteoporosis.
The Non-Negotiables for Long-Term Health
To protect your long-term health while taking a GLP-1, a few things are non-negotiable:
Strength training:
Reduced appetite without resistance training often = muscle loss, which means loss of the protective benefits that our lean mass provides for us and an increased risk of injury and osteoporosis. Not good. Lifting weights is one of the best ways to preserve muscle mass and metabolism, especially when in a caloric deficit.
Hydration:
Slowed digestion means you’ll want extra fluids to keep things moving and help with side effects like nausea and constipation. (Side note: one other side effect I’ve seen in my clients in chronic dry mouth, and hydration can help mitigate that a bit.)
Protein intake:
Your appetite will likely be lower, which makes hitting protein needs harder. Prioritizing protein helps you protect lean mass as well as supports overall mental health. Adequate protein can be tough to get while eating less than normal, and that can be a good time to lean on protein supplements like pre-made shakes.
Movement in general:
Walking helps with digestion, blood sugar, and mental health and is a supportive habit that you want to build and continue to practice long beyond medication.
If taking a GLP-1 for weight loss goals, the medication itself is part of the picture; not the whole picture. Taking a GLP-1 agonist without these foundational habits in place can lead to negative side effects, unsustainable progress, and can lead to more health challenges.
This is exactly where coaching can help. A GLP-1 can quiet your appetite, but it won’t remind you to strength train, fuel with protein, or hydrate consistently. That’s where our team comes in - to help you build the habits that make your changes sustainable and supportive to your overall health.
Thinking About the Long Game
One important piece to think about when starting a semaglutide, tirzepatide, or another GLP-1 or GIP is the long game. GLP-1 medications are designed to be taken long term, which means it’s worth asking yourself some big-picture questions before (and while) you’re on them.
Are you planning to stay on this medication for a while?
Do you have the support, insurance coverage, or financial access to make that realistic?
And if you know your time on a GLP-1 will be short (whether by choice, cost, or side effects) do you have a plan in place for what comes next?
Thinking through these questions early can help you set yourself up for sustainable change and help ensure your expectations and approach are both realistic and supportive to your overall health.
The Mental and Emotional Side of GLP-1s
Food noise itself isn’t new, but the concept of “food noise” in the research world is. We’re just starting to learn what it really means, how it shows up in weight management, and how to navigate it. With the surge of GLP-1 medications, more and more people are speaking up about their new lack of food noise, and it’s clear there’s still a lot to understand.
But this raises some bigger questions:
When food noise goes quiet but food was our go-to coping mechanism, do we have backup coping skills and strategies?
We’re still going to experience stress, grief, joy, and all the emotions of life. And if we’ve always turned to food to mourn, celebrate, socialize, or simply cope with stress or emotions, what happens when that comfort feels muted? If food no longer carries the same reward, do we have backup strategies to help us navigate those moments?
There’s a lot of mixed information on GLP-1s and mental health, with studies pointing to higher risks of anxiety, depression, and even suicidal ideation (see references 1 and 2 below). My personal opinion is that it’s more complicated. For many, it’s not just the absence of food as a coping mechanism—it’s also the identity shifts that come with body changes. I’ve had clients tell me they expected life to feel completely different once they lost weight, only to find themselves still worrying about food or the scale, just in new ways.
And if food noise goes quiet, does that leave space for other noise?
From my own experience working with clients (and in conversations with many others), I’ve often seen the silencing of food noise lead to new fixations taking root. For some, that looks like the scale becoming the new obsession. For others, it’s body composition worries or hyper-fixation on weight loss.
This is where the deeper work matters. Therapy, coaching, journaling, or even simple self-regulation practices can make a huge difference. GLP-1s may reduce cravings, but they don’t erase emotional eating patterns, long-held food beliefs, or all-or-nothing thinking. If you don’t work on those while you’re on the medication, they’ll still be there waiting for you later.
GLP-1 frequently asked questions:
Q: Do GLP-1 medications replace healthy habits?
A: No. While they reduce appetite and improve blood sugar, lifestyle factors like strength training, protein intake, and hydration are essential to protect muscle and long-term health.
Q: How long do you have to take a GLP-1?
A: GLP-1 medications are designed for long-term use. If you’re only planning to use them short term, it’s important to have a plan for what comes next.
Q: What happens when food noise goes away?
A: For many people, removing food as a coping tool creates space for other fixations (like obsessing over the scale). Building new coping strategies is essential.
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If you’re on a GLP-1 (or considering it), having the right support can make all the difference. Apply to work with a KLN coach—we’ll help you build habits, protect your health, and make sure your results are sustainable long term.