GLP-1s have become a popular tool to aid in diabetes management and weight management in recent years – yes, even for those of us with type 1 (although their use remains off-label for now).
While these medications can be life-changing, there are some side effects and other considerations that come along with them. Being armed with specific tools, snacks, and other items can make you much more prepared to tolerate the possible side effects and optimize your results.
This blog post serves as a comprehensive guide to helpful products and strategies for your journey with GLP-1 medications.
Disclaimer: Some of the links below contain affiliate links. If you click on a link and purchase a product, I may get a small commission at no cost to you. Thanks for your support!
Remember that these are supportive products and not replacements for the medication itself or medical advice. Make sure to consult with your doctor or a registered dietitian before making significant changes to your diet or supplement regimen, and remember that individual experiences with GLP-1 medications can vary.
Tools for Managing Potential Side Effects
GI side effects are some of the most common side effects of GLP-1 use. Low blood sugars can also be a concern, especially for anyone with type 1 diabetes when they first start a GLP-1 or increase the dosage. Below are some helpful products to consider to help reduce these unpleasant side effects.
Nausea & Digestive Discomfort
- Ginger-based products: Ginger chews or ginger tea can help keep nausea at bay.
- Bland crackers/toast: Bland crackers, like saltines, Ritz crackers, or toast, are helpful to keep on hand.
- Peppermint candies: Peppermint lozenges or peppermint tea can soothe digestive upset.
- When all else fails, talk to your doctor about a prescription for a nausea medication like Zofran.
Constipation
- Fiber supplements: A fiber supplement like SunFiber is a great option to help prevent constipation.
- Vibi+ fiber water: Vibi+ fiber water is a refreshing way to stay hydrated while getting in ⅓ of your daily fiber needs.
- Magnesium Citrate: Magnesium Citrate can be used to treat occasional constipation on a short-term basis.
- Stool softeners: A stool softener like Miralax may be needed if constipation continues after optimizing fiber and hydration.
Low Blood Sugars
If you are experiencing frequent low blood sugars, talk to your doctor or dietitian about the possibility of needing to decrease your medication dosages. Some convenient and fast-acting low blood sugar treatment options to keep on hand include:
Tools for Supporting Nutritional Needs
Ensuring adequate calorie intake, hydration, and sufficient protein, fiber, vitamins, and minerals is key to a safe and healthy GLP-1 journey.
Protein Intake
Consuming adequate protein every day is essential for satiety and muscle maintenance. If your appetite is decreased, it may be difficult to consume enough protein. The following products can help.
- Protein powder: Protein powders such as Orgain can be added to baked goods, smoothies, or mixed with milk or water.
- Clear protein drinks: Clear protein, like Seeq, is an option for those who prefer a more “sports drink-like” option.
- Ready-to-drink protein shakes: Ready-to-drink protein shakes, such as OWYN Shakes, are an easy way to consume 20+ grams of protein.
- Protein bars/snacks: Protein bars such as Trubar are convenient and easy to eat on the go.
Vitamin & Mineral Support
Nutrient deficiencies due to reduced food intake with a GLP-1 are possible. A multivitamin or specific supplements may be recommended.
- High-quality multivitamin: Chat with your doctor or dietitian to see if they recommend that you take a multivitamin.
- Other specific supplements may be recommended depending on your needs. Always consult a healthcare professional before taking any new supplements. You can get some of my top recommended supplements here for 15% off.
Hydration
Staying hydrated is important for everyone, especially if you are on a GLP-1 medication. Some people find that GLP-1 medications may suppress thirst in addition to appetite. This means you might not feel as thirsty as usual so it’s crucial to be proactive about drinking fluids regularly throughout the day, even if you don’t feel thirsty.
- Water bottle: Keep a fun water bottle with you to encourage consistent sipping throughout the day. I have way more water bottles than any human needs, but my favorite is my 40 oz Owala!
- Electrolyte powders: If you are out in the heat, sweating a lot, or doing any kind of intense exercise, an electrolyte powder may be a good idea.
- Sugar-free flavored water enhancers: If you are struggling to get the water in, water flavoring drops can help make water more appealing.
Tools for Staying Active and Maintaining Muscle Mass
If you lose weight too quickly, you can experience significant muscle loss. Many people who take GLP-1s and are losing weight quickly and not doing any type of resistance training exercise will experience this. Muscle loss can lead to decreased strength and mobility, increased risk of falls and fractures, and metabolic issues as you get older.
Exercise equipment
You don’t have to have a fancy gym membership or a massive home gym, but having a few items on hand to stay active can be helpful. Some of my favorites include:
- Dumbbells: Adjustable dumbbells are a great space-saving option.
- Resistance bands: Resistance bands are an inexpensive, effective way to do some resistance training from home.
- Walking pads: A walking pad is a great way to get steps in and stay moving during the work day.
Tools for Tracking
Tracking tools
Tracking tools like smart scales, fitness trackers, and food journaling apps help stay on track, track progress, and maintain motivation and accountability.
- Smart Scale: A smart scale can help you keep track of not only your weight, but you can also see trends with your muscle mass, bone mass, body water, visceral fat, and other measures.
- Fitness Trackers/Smartwatches: Fitness trackers, such as Fitbits and other smartwatches, are great for monitoring activity levels, tracking sleep, and more.
- Food Journaling Apps: Apps like MyFitnesspal allow users to track calories and macros, and they are available in free and paid versions.
- Measurement Tape: A digital measuring tape is a great way to track non-scale victories and see progress you may overlook by paying attention to the scale alone.
- Meal planning journal: I could go on and on about the benefits of meal planning (oh wait, I already have – check out my meal planning blog post). I created this meal planning journal as a simple way to plan your weekly meals.
Conclusion
In conclusion, successfully navigating life while taking a GLP-1 medication often involves thoughtfully incorporating supportive tools alongside the medication itself. Several key product categories, including things to help manage side effects, treatment for low blood sugars, tools to support nutritional needs and hydration, equipment to help you stay active and prevent muscle loss, and tools for tracking, are things you may want to consider when taking a GLP-1.
The goal of these products is to enhance your comfort, proactively manage potential side effects, and seamlessly support a healthy lifestyle that complements the benefits of your GLP-1. With the right toolkit and a proactive approach, you can feel your best and achieve your health goals alongside a GLP-1!
Make sure to download a copy of my free, 7-day GLP-1 meal plan, which provides a starting point for those new to the medication or offers fresh ideas for those needing some inspiration!