Why Nutrition Matters More Than You Think While Taking GLP-1 Medications, Ryan K. Murphy, NBC-HWC
- Jun 10
- 3 min read
One of the first things you may notice when starting a GLP-1 medication is:
"Wow… I’m just not hungry anymore."
At first, this can feel exciting.
Less food noise.
Smaller portions.
Feeling full faster.
For the first time in a while, it feels like something is finally working.
Then a few weeks go by and things can start to shift.
"Oops, I forgot lunch."
"Why am I so tired?"
"Am I eating enough?"
"How do I lose weight without losing muscle?"
GLP-1 medications can be incredibly helpful tools. But one thing I talk about often with clients is this:
Eating fewer calories is not the same thing as nourishing your body.
Weight Loss Is Not Just About What You Lose
When you think about your goals, weight loss may be part of it.
But when you dive deeper and envision this new version of yourself, you probably want to feel healthier while your body changes. This includes:
Strength
Energy
Muscle
Hair health
Skin health
Feeling good in your body
Protein Matters More on for GLP-1 Nutrition
One of the biggest shifts I encourage is asking:
"How can I add protein?"
Instead of:
"How can I eat less?"
Because when your appetite changes, protein is often one of the first things that unintentionally disappears.
GLP-1 nutrition has to become more intentional.
That does not mean perfect.
It simply means:
Keeping easy protein foods around
Having high protein backup options when cooking feels hard
Prioritizing protein first when appetite is low
Using protein shakes occasionally when eating feels difficult
You May Need More Structure, Not Less
One thing I hear often is:
"If I’m not hungry, I probably don’t need to eat."
Sometimes that is true.
Too many times however, that can become:
"Wait… it’s already 4 pm?"
Reduced appetite can be helpful.
But it also becomes less reliable.
You’ll actually feel better with:
Smaller, more frequent meals
Planned snacks
Whole foods
More routine around eating
Not because you are forcing yourself to eat.
Because you are supporting your body while it changes.
Don't Let Hydration Fall Through the Cracks
Something that surprises many people:
Eating less usually equates to drinking less.
That can show up as:
Constipation
Nausea
Headaches
Fatigue
Low energy
Feeling run down
And hydration is not only water. Hydrating foods count too:
Soups
Fruit
Tea
Smoothies
Changing the Conversation
Rather than asking:
"How little can I eat?"
Try asking:
"How can I support my body while it changes?"
Because what I often see is this:
The people who do best while using GLP-1's are rarely the people focusing only on eating less.
Instead, they are the people learning how to nourish themselves while their body changes.
As your appetite gets quieter, let your nutrition become more intentional.
The goal isn't just weight loss, it's creating a healthier, stronger, and more nourished life.
If you're taking a GLP-1 medication and would like support building a nutrition plan that protects your muscle, supports your energy, and helps you feel your best, I'd be happy to help.
As a National Board Certified Health & Wellness Coach specializing in culinary medicine and metabolic health, I work with clients to create realistic, sustainable habits that support long-term success.
Ready to get started?
Ryan K. Murphy is a National Board Certified Health & Wellness Coach (NBC-HWC) with additional training from the Mayo Clinic and Harvard Medical School. She is passionate about helping people improve their health through realistic, sustainable changes that fit their lives. If you're looking for support navigating your health journey, creating healthier routines, or learning how to use food to better support your body, schedule a complimentary, no-pressure discovery call. Together, we'll explore where you are now, where you'd like to go, and whether coaching is the right next step for you.
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