In recent years, medications like semaglutide (Ozempic®, Wegovy®) and tirzepatide (Mounjaro®, Zepbound®) have dramatically changed the landscape of weight management and metabolic health. Originally developed for diabetes, these medications are now widely used to support significant, sustainable weight loss—when combined with the right lifestyle habits.
Below, we’ll break down how these medications work, what side effects to expect, and how smart nutrition, exercise, and supplements (like biotin, magnesium, and probiotics) can support your journey.
How Semaglutide and Tirzepatide Work
Semaglutide
Semaglutide is a GLP-1 receptor agonist, meaning it mimics a hormone called GLP-1 that helps regulate:
- Appetite
- Blood sugar
- The speed at which your stomach empties
The result? You feel fuller faster, cravings decrease, and your body becomes better at managing glucose (blood sugar).
Tirzepatide
Tirzepatide is a dual GIP/GLP-1 receptor agonist, making it a step beyond semaglutide. It targets two metabolic pathways:
- GLP-1 → reduces appetite & improves blood sugar
- GIP → enhances insulin sensitivity & may boost fat metabolism
Because it works on both hormones, many people see even faster appetite suppression and weight change with tirzepatide.
Common Side Effects (and Why They Happen)
Side effects occur mostly because these medications slow digestion and change hormone signaling.
Most common
- Nausea
- Constipation
- Diarrhea
- Reduced appetite
- Burping, indigestion or Acid reflux
- Bloating or gas
- Fatigue (especially early on)
- Mild headaches
- Injection-site irritation
Tips for managing side effects
- Eat smaller meals and stop eating before you feel full.
- Avoid greasy, fried, or very sugary foods.
- Reduce alcohol intake, especially 24-72 hours post injection
- Increase water intake gradually (especially if constipation hits).
- Don’t lie down right after eating.
- If you feel nauseated, bland foods (crackers, toast, broth) can help.
Symptoms almost always improve as your body adjusts—especially if dose increases are slow and steady.
Diet Strategies That Pair Well With GLP-1 Medications
These medications curb appetite, but what you eat still matters for energy, muscle preservation, and side-effect control.
1. Prioritize protein
Aim for 80–120g/day for most adults (or 0.7–1g per pound of lean body mass).
Protein helps:
- Preserve muscle during weight loss
- Stabilize blood sugar
- Reduce nausea
Good options: eggs, chicken, turkey, fish, tofu, cottage cheese, Greek yogurt, lentils.
2. Eat slow-digesting carbohydrates
Whole-grain carbs help with energy and digestion.
Examples:
- Oats
- Quinoa
- Beans
- Berries
- Sweet potatoes
Avoid large amounts of sugar, especially early in treatment—they can worsen nausea.
3. Focus on healthy fats
Healthy fats keep you full without overwhelming your digestive system:
- Avocado
- Olive oil
- Nuts and seeds
- Fatty fish
Start with small amounts if you’re prone to nausea.
4. Hydrate consistently
Aim for 80–100 oz/day, adjusting for activity level.
Drinking too much all at once can worsen nausea—sip throughout the day.
Exercise: The Other Half of the Equation
While GLP-1 medications often lead to rapid weight loss, some of that can be muscle mass—unless you actively maintain it.
Best exercise plan to pair with semaglutide or tirzepatide
- Strength Training: 2–4 times per week
Focus on major muscle groups to preserve and build lean mass.
- Walking or Low-Impact Cardio: 5+ days per week
Improves metabolism, digestion, and overall well-being.
- Flexibility & Mobility
Helps reduce fatigue and supports recovery.
Why exercise matters more on GLP-1 meds
- Prevents muscle loss
- Supports long-term weight maintenance
- Boosts mood & energy
- Improves insulin sensitivity
Supplements That May Support Your Journey
While supplements aren’t required, some can help address nutrient gaps or common side effects of GLP-1 medications.
Biotin
Some people worry about hair shedding during rapid weight loss; biotin may help support healthy hair growth, though it won’t prevent all shedding.
Best for:
- People with thinning hair
- Those with low dietary intake
Magnesium
Magnesium can support:
- Digestion and constipation relief
- Muscle relaxation and sleep
- Blood sugar control
Forms like magnesium glycinate (for calm/sleep) and magnesium citrate (for digestion) are well-tolerated.
Probiotics
Because GLP-1 medications slow digestion, probiotics can help balance gut health and ease:
- Bloating
- Irregularity
- Gas
Look for multi-strain formulas containing Bifidobacterium and Lactobacillus species.
Putting It All Together: A Sample Daily Routine
Morning
- Water with electrolytes
- High-protein breakfast (Greek yogurt + berries)
- Light walk or gentle stretching
Midday
- Balanced lunch (protein + veggies + whole-grain carb)
- Probiotic
Evening
- Protein-focused dinner
- Strength training 20–40 minutes
- Wind down with plenty of hydration
- Magnesium
Final Thoughts
Semaglutide and tirzepatide are powerful tools—but they’re most effective when combined with:
- Thoughtful, protein-rich nutrition
- Regular exercise
- Supportive supplements
- Consistent hydration
- Slow, monitored dose increases
When you pair the medication with sustainable habits, you’re not just losing weight—you’re improving long-term metabolic health. Please contact Breck Aesthetics & Wellness for more information.