GLP-1 Medications for Weight Loss: A Nutrition Coach’s Honest Opinion

If you remember back in March, we had a question box at the front of PI and invited you to ask me—your PI Nutrition Coach—any nutrition questions you wanted answered in blog form.

Since then, we’ve covered:

Fueling for a tennis match
Nutrition strategies to counteract post-menopausal weight gain
Chickpeas and their “longevity” benefits
Creatine for post-menopausal women
How to get more protein from plant-based sources

One question I hadn’t yet tackled was:

“What is your opinion on GLP-1 medications?”

So—here it is.

A Quick Disclaimer

This is purely an opinion piece.

I am not a medical expert on GLP-1 medications, nor will I pretend to be. My perspective comes from:

Podcasts and articles I’ve consumed
Conversations and second-hand client experiences
My background in psychology and physiology and coaching
Over 20 years working in the health and fitness space

Also, it’s important to understand that GLP-1 medications are on a completely different level than supplements like collagen or creatine that I’ve discussed in the past.

Those supplements generally don’t require medical supervision (unless you have pre-existing conditions or are on medication). Even therapies like MHT (menopausal hormone therapy)—while requiring medical oversight—still work within more typical physiological ranges.

GLP-1 medications are different.

While GLP-1 is a hormone that exists naturally in the body, these medications amplify that signal far beyond normal day-to-day levels (some estimates putting it at 1000x normal levels). Because of that, they require medical prescription, proper monitoring, and individualized dosing.

So as you read the rest of this, keep in mind:
this is not a casual supplement conversation—this is a medical intervention.

My Initial Thoughts

When GLP-1 medications like Ozempic, Wegovy, and Mounjaro first became popular, I was skeptical.

The potential risks seemed too high relative to the benefits:

Nausea
Diarrhea
Significant digestive discomfort
Muscle loss
Potential bone density loss

At the time, my gut reaction was: not worth it.

How My View Has Evolved

My understanding now is that these medications—and how they’re prescribed—have evolved.

Under the guidance of a knowledgeable physician, particularly with more individualized dosing strategies, side effects can often be reduced or better managed.

As for muscle and bone loss—still a major concern—but:

If GLP-1 use is paired with:

Consistent strength training
High protein intake
A nutrient-dense, high-fibre diet

…it may be possible to minimize those risks.

The “Interesting” Side Benefits

Some GLP-1 advocates report reductions in addictive behaviours like:

Gambling
Alcohol use
Binge eating

There are also claims of improvements in:

Cardiovascular health
Osteoarthritis symptoms
Brain function

My take?
Many of these benefits are likely tied to improved body composition and weight loss—not necessarily the drug itself.

But either way, those are meaningful outcomes.

The Big Question: Why Do So Many People Stop?

If these drugs are so effective, why do so many people discontinue them?

Reports suggest that 50% or more of users stop within the first year.

Some likely reasons:

Side effects that feel intolerable
High cost (often up to ~$500/month in Canada)
Weight loss plateaus
Frustration if results aren’t as expected

There’s also some indication that discontinuation rates may be higher in individuals without Type 2 Diabetes.

Not Everyone Responds the Same

Research (including summaries from the McGill University Office for Science and Society) shows:

Weight loss can range from 10–25% of body weight
Some people lose very little
Others lose a significant amount
Weight loss often plateaus after several months

And here’s the tricky part:

You don’t know ahead of time if you’ll be a “responder.”

There’s also evidence that stopping the medication—especially without lifestyle changes—can lead to regaining weight.

Where GLP-1s May Make Sense

People who:

Have consistently tried to lose weight through reasonable strategies
Understand what they “should” be doing
But struggle with constant hunger, cravings, or “food noise”
And who are also deemed metabolically unhealthy and/or are experiencing joint pain that limits their ability to exercise

For these individuals, GLP-1s can:

Reduce that noise
Make it easier to follow through on good habits
Improve adherence to nutrition and training
Reduce joint discomfort, allowing more movement

For that population, I do believe these medications can be a meaningful tool.

My “Proceed With Extreme Caution” Category

Even for the group above, I would still say:

Proceed—but very carefully.

If someone is considering GLP-1 use, I would strongly encourage:

Working with a knowledgeable physician
Exploring appropriate dosing strategies, especially micro-dosing
Prioritizing strength training
Keeping protein intake high
Using the medication to build habits, not just eat less

Because if the approach is simply:

“Eat less, lose weight, and hope for the best”

…side effects often increase, adherence drops, and weight regain becomes likely.

Potential Mental Health Considerations

One emerging area of concern is the effect on dopamine pathways.

Because these drugs can reduce cravings (for food, alcohol, etc.), researchers are exploring whether they may also reduce overall reward or pleasure in some individuals.

This could potentially contribute to:

Low mood
Reduced enjoyment (anhedonia)
Increased risk of depression in some cases

The research is still evolving and not conclusive—but it’s something to be aware of and monitor.

Who I Would Currently Say “No” To

1. People looking for a quick fix

If you’re not willing to change your habits, this likely isn’t the solution.

Many reports suggest that continuing to eat a diet high in ultra-processed, high-fat foods while on GLP-1s often leads to worse side effects—and stopping the drug, and weight re-bound.

2. Those trying to lose the “last 10-15 lbs”

In my opinion, the risk-reward just isn’t there.

Potential downsides:

Muscle loss
Hormonal disruption
Low energy availability

This population also hasn’t been well studied long-term.

3. Athletes (especially youth and weight-class sports)

This is a hard no for me.

As a parent of kids in weight-sensitive sports like gymnastics and karate, this trend is VERY concerning.

GLP-1s suppress appetite, which can lead to Low Energy Availability.

That can result in:

Poor recovery
Hormonal disruption (amenorrhea, reduced testosterone)
Increased injury risk (including stress fractures)
Declines in performance

For athletes, fueling is the foundation of performance—not something to suppress.

Final Thoughts

GLP-1 medications are not inherently “good” or “bad.”

They can be:

A powerful tool for some
Unnecessary—or even harmful—for others

In my opinion, they should never replace:

Strength training
Proper nutrition
Lifestyle habits

But for the right person, used the right way, under medical supervision, they may help bridge a gap that has previously felt impossible.

If You’re Considering GLP-1s

If you think you might fall into a category that could benefit, my recommendation would be:

Educate yourself first.

Understand:

The risks
The variability in response
The importance of lifestyle alongside the medication

And go into any conversation with your doctor informed and prepared.

Resources I Found Helpful

These are some of the podcasts that helped shape my thinking. As with any source, I tried to stay mindful of potential bias—and compare it with my own.

https://youtu.be/Rkr4FnVPlkM – Peter Attia, Longevity

https://youtu.be/TUtmmvVolhQ – Found My Fitness

https://youtu.be/iy-RANKtICs?si=Nnu8e_iHpuw6wDzx – Hit Play not Pause

https://podcasts.apple.com/ca/podcast/glp-1-side-effects-risks-and-who-should-actually-be/id1622316426?i=1000762878781 – Dr. Gabrielle Lyon

https://podcasts.apple.com/ca/podcast/vigor-life-podcast/id1180256583?i=1000761647195 – Vigor Life Podcast

Final Thoughts & Next Steps

Regardless of whether you see yourself as a potential GLP-1 candidate—or someone who knows this isn’t the right path for you—many of the underlying principles still apply.

Building:

Consistent strength training habits
High-protein, high-nutrient, high-fibre meals as your foundation
Sustainable routines you can actually stick to

…these are the things that drive long-term results—with or without medication.

If you’re not sure where to start—or want help doing this the right way—our trainers, and me as your PI Nutrition Coach, are here to help guide you.

Book your Training or Nutrition Assessment today and let’s build a plan that works for you.

Email or call us at 604-291-9941 or share this article with someone you care about.