GLP-1 Medications and Intuitive Eating: How to Navigate Ozempic, Wegovy, and Food Freedom
Understanding GLP-1s, intuitive eating, and why your choices around health and body autonomy matter
Why Are GLP-1 Medications Like Ozempic and Wegovy Everywhere?
It feels like every scroll through Instagram, podcast episode, or doctor’s visit comes with one of these names: Ozempic, Wegovy, Zepbound. These medications - technically GLP-1 receptor agonists like semaglutide and tirzepatide - were originally developed to help manage diabetes by regulating blood sugar.
But researchers noticed a side effect: significant weight loss. In fact, some studies show up to an 18% reduction in body weight. By 2021, Wegovy was FDA-approved for weight loss in adults with a BMI over 30, or 27 with certain health conditions.
Here’s the catch: not everyone taking these drugs fits that criteria. Off-label prescribing is rising quickly, fueled by telehealth and demand for quick results. While some see this as groundbreaking, others - like the American College of Lifestyle Medicine - are raising concerns.
GLP-1 Medications and Intuitive Eating: Body Trust vs. Body Distrust
If you’re working on intuitive eating or trying to heal your relationship with food, you might be wondering: Where do these medications fit?
Here’s the honest answer: it’s complicated.
GLP-1s can create what some call “less food noise,” but they can also silence your natural hunger and fullness cues. That might feel like relief at first - but it risks separating you from your body’s internal wisdom.
Some people on GLP-1s describe peace from constant food thoughts. Others find it unsettling to lose hunger cues altogether - or they fear what will happen if they stop the medication and the weight comes back. This uncertainty can reinforce body distrust and fuel diet culture’s old narrative that “smaller is always better.”
Risks and Side Effects of GLP-1 Medications
Like any medication, GLP-1s come with risks. The most common include:
Nausea
Constipation
Vomiting
Diarrhea
More serious risks can include pancreatitis, gallbladder problems, and kidney injury.
And here’s something not often talked about: up to 40% of weight lost on these medications can be muscle. Without enough protein and strength training, that can increase the risk of sarcopenia (muscle loss), especially in older adults.
The other unknown? Long-term health outcomes. Because these drugs are relatively new in the weight-loss world, we don’t have decades of data yet. What we do know: when people stop taking them, most regain the weight - sometimes quickly. That cycle of weight loss and regain, called weight cycling, can take a toll on both physical and mental health.
GLP-1s, Nutrition, and the Non-Diet Approach
Here’s what I see in my counseling practice: appetite suppression might sound like a dream, but it can lead to skipped meals, nutrient gaps, and falling for “miracle” wellness shakes.
If you are on a GLP-1 medication (or considering it), here are some practical strategies:
Prioritize balanced meals even when hunger feels low
Protect muscle with resistance training + protein
Watch for disordered patterns like skipping meals or exercising as punishment
Tune into body cues where possible, even if they feel muted
Psychologically, the impact can be heavy. If weight loss stalls - or doesn’t happen (which is not talked about enough IMO) - many people blame themselves, fueling shame and hopelessness. That’s not just hard emotionally; it also pulls you further away from body trust.
The Bottom Line: Your Body, Your Choice
Here’s the most important takeaway: there is no shame in how you choose to care for your body. Whether you’re on GLP-1s, curious about them, or not interested at all…it’s your decision.
My role as a non-diet dietitian isn’t to judge. It’s to give you the clarity, compassion, and practical tools you need to make empowered choices.
If you’re navigating GLP-1s, remember to:
Choose a care team that supports your whole health - not just the number on the scale
Focus on preserving muscle and overall nourishment
Keep building habits that last long after the prescription runs out
And if you need a gentle place to start, grab my free meal planning template - a no-shame tool for finding food joy and nourishment no matter what season of health you’re in.
And if you loved this convo, don’t forget to subscribe to Fit Friends Happy Hour on your favorite podcast app - we’ve got more real talk and actionable tips where this came from.