Someone asked me what I’d recommend to someone taking GLP drugs. I’ve written posts and newsletters on this before, but there’s one newer bit of advice I haven’t mentioned before: eat more.
The thing with these drugs is that they work incredibly well. Whether it’s semaglutide (Ozempic), tirzepatide (Mounjaro), or the yet-to-be-FDA-approved retatrutide, these compounds are very good at getting you to eat less. They have other effects, too, like slowed gastric emptying, “slower” digestion, and others—some positive, some more negative.
But the one thing almost everyone reports is that you eat far less food on these things.
That can be good if you need it. Most people eat too much. Even if it’s healthy food. I remember being at PrimalCon back in the day and being shocked by the amount of food people could put away. Everything was high quality, cooked in good fats, well-sourced, but people would routinely report that they gained weight at PrimalCon. Food is food. Volume is volume. And that’s why these drugs are having such powerful effects in the overweight and obese. They’re losing weight because they aren’t eating very much and, most importantly, they aren’t hungry doing it.
But what about when you start losing too much? When you start losing muscle, losing energy?
Everyone says the obvious: “make your calories count.” Get your micronutrients. Make it high quality, whole foods. With less volume coming in, the quality of what little volume you do get becomes increasingly important.
And they talk about protein, too, rightfully. A big part of countering the negative effects of GLP drugs, like muscle loss, requires that you stay active. Lift weights, and support that activity by eating protein.
These are all good, but you’ve heard them before.
The one piece of advice you might not have heard, that sounds a bit unconventional, but that becomes useful especially as you start approaching your ideal weight: eat more.
Try to eat a bit more than you feel like.
Many issues we see with these drugs are from undernourishment. You’re running a deficit and, depending on the drug in question, burning more energy. You need to eat a little more than you think.
It’ll still be “less,” don’t worry.
This post originally appeared in a Sunday with Sisson newsletter.
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* This blog reflects my personal views and opinions and isn’t intended as medical advice, but I hope it will be informative and inspiring as you pursue a healthy, fulfilling life.
I ate very little for years. I should have stayed primal but keto really messed up my metabolism big time. Trying to get off it caused a big weight gain and digestive problems. Thinned bones. Plus hypothyroidism. I wasn’t nourishing my thyroid or body. I could lose some weight but losing my appetite is the last thing I should do. Post menopausal by many years. I eat lots more and my weight has stabilized. Sleeping better. There is some evidence that mini doses are helpful without some of the side effects.
One of the key components of GLP’s is that overeating, and it’s a low bar on these drugs, makes you ill. Sometimes you exist in a constant state of low level stomach upset. It’s a fine line and overdoing it will be unpleasant.