By Jen, Certified Integrative Nutritionist & Health Coach
Table of Contents
What Are GLP-1s and Why Is Everyone Talking About Them?
The Many Complications (And Why “It Won’t Happen to Me” Isn’t a Strategy)
Conversations I’m Overhearing (And What They Tell Me)
A Case for Fasting (And Why It Matters in This Discussion)
When to Try It and When to Stop
Holistic Alternatives That Actually Work
What to Do If You’re Overwhelmed
Additional Resources
Intro
Hi, I’m Jen. I’m a certified health coach and integrative nutritionist with over 12 years specializing in lifestyle diseases—conditions the CDC recognizes as largely preventable through diet and habit changes. I help women 35+ address conditions like insulin resistance, prediabetes, type 2 diabetes, and stubborn weight by lowering chronic inflammation and reversing metabolic dysfunction at the root.
This is a long one today—probably one of the most comprehensive pieces I’ve written on a single topic. My hope is that this doesn’t overwhelm you but empowers you with knowledge about your own body and health. I’m writing this because the conversation around GLP-1s is here to stay for a while, and as someone who works with women navigating insulin resistance and blood sugar issues daily, I have thoughts. Real thoughts. Nuanced thoughts. Not just “yes” or “no” but “here’s what I’m seeing, here’s what concerns me, and here’s what I think you should know.”
What are GLP-1s and why is everyone talking about them?
I’m glad you’re here. Ok, let’s start with the basics because I don’t want to assume everyone knows what we’re talking about.
GLP-1 stands for glucagon-like peptide-1. Put simply, it’s a hormone your body naturally produces in your intestines after you eat. Its job is to signal your pancreas to release insulin, slow down how quickly your stomach empties, and tell your brain you’re full. That’s it.
GLP-1 medications—Ozempic, Wegovy, Mounjaro, Zepbound, and others—are just synthetic versions of this hormone. They mimic what your body already does, but at much higher levels and for much longer periods.
Originally, these drugs were developed for type 2 diabetes. The weight loss was a side effect. But that side effect became the main event, and now these medications are everywhere—prescribed for weight loss, insulin resistance, prediabetes, and general metabolic dysfunction. (Though insurance doesn’t always cover reasons outside of type 2 diabetes and it can get expensive).
Why is everyone talking about them? Because they work. People are losing significant amounts of weight. Blood sugar numbers are improving. A1c levels are dropping. But with this comes some severe downsides.
The many complications (and why “it won’t happen to me” isn’t a strategy)
Hopping up on my soapbox for just a moment, I’d like to say one thing: every pharmaceutical drug comes with its list of side effects. Ibuprofen can damage your stomach lining. Antibiotics can wreck your gut microbiome. Birth control can mess with your hormones for years. This isn’t new. Off soapbox.
So, what concerns me most about GLP-1s isn’t that they have side effects—it’s that many of these medications haven’t been around long enough for us to understand the full scope of their potential long-term consequences.
Here’s what we know so far:
Common Side Effects:
Nausea (sometimes severe and persistent)
Vomiting
Diarrhea
Constipation
- Stomach pain
Loss of appetite (to the point where eating becomes difficult)
More Serious Concerns:
Gastroparesis (stomach paralysis)—where your stomach stops emptying properly, even after stopping the medication. Some people are experiencing this long-term, and we don’t yet know if it’s reversible for everyone.
Muscle loss—significant lean muscle mass loss alongside fat loss, which can slow your metabolism and make weight maintenance harder later. (Several trials reported that 35-45% of GLP-1 weight loss is actually not fat, but “lean mass” including muscle and bone).
Gallbladder issues—increased risk of gallstones and gallbladder disease.
Pancreatitis—inflammation of the pancreas, which can be serious.
Rapid regain—once people stop taking the medication, many regain the weight quickly, sometimes more than they lost.
Changes in facial appearance—what some are calling “Ozempic face,” where rapid weight loss leads to sagging skin and loss of facial volume.
Mental health impacts—emerging reports of increased anxiety, depression, and changes in mood.
We don’t have 10-year data on these medications used at these doses for weight loss. We just don’t. We’re learning as we go. And most of these side effects have women stop the drug altogether.
I’m not trying to scare you by the way, just need you to be informed. Thinking “it won’t happen to me” or “it hasn’t happen to me…. yet” isn’t a strategy. It can happen to anyone. You need to be careful and attentive.
Conversations I’m overhearing (and what they tell me)
I’m in a lot of spaces where women are talking about GLP-1s—online forums, social media groups, even in line at the grocery store. And I’m hearing patterns.
“I’m not eating anything and I’m still not losing weight.”
This tells me the medication has suppressed appetite to the point where metabolic adaptation is happening. The body is slowing down to conserve energy because it thinks it’s starving. This is where working with someone who understands metabolism becomes critical.
“I can’t eat more than a few bites without feeling sick.”
“I stopped taking it and gained everything back plus more.”
This is what happens when the medication was doing all the work and no habits were built. Along with the weight coming back, the muscle loss often takes a while to regain. It’s heartbreaking, and it’s preventable.
“My doctor told me I’d be on this for life.”
I don’t think so at all. But I want you to have options. I want you to know that for many people (whether or not you have Type 2 Diabetes), this doesn’t have to be forever if you’re willing to do the foundational work.
A case for fasting (and why it matters in this discussion)
As I mentioned at the beginning, GLP-1 is not something new, your body naturally produces GLP-1 when you eat.
There are plenty of ways to increase your body’s natural GLP-1 production without medication.
One of the most effective ways is intermittent fasting.
When you fast, you give your gut a chance to reset. You improve insulin sensitivity. You increase your body’s natural production of GLP-1 and other satiety hormones.
Now, I’m not saying fasting is a replacement for medication if you need it. But I am saying it’s worth exploring as part of your overall strategy.
For my clients, I often recommend:
A 12-14 hour overnight fast (finishing dinner by 7pm and not eating again until 9am) though, the longer the better.
Strategic meal timing that mimics the benefits of intermittent fasting without extreme restriction
Time-restricted eating windows that work with your lifestyle
Fasting gives your body the conditions it needs to produce its own GLP-1 naturally—and it works quite fast.
When to try GLP-1s and when to stop
When to consider trying a GLP-1:
Your A1c is consistently elevated despite dietary changes
You have significant weight to lose and other methods haven’t worked
You’re at high risk for type 2 diabetes or cardiovascular disease
You’re working with a doctor who understands the risks and is monitoring you closely
You’re willing to simultaneously work on the habits that will sustain you after you stop
When to stop (or reconsider):
You’re experiencing severe, persistent side effects that impact your quality of life
You’ve developed gastroparesis or other serious complications
You’re losing significant muscle mass
You’re not able to eat enough to meet your nutritional needs
You’ve reached a healthy weight and stable blood sugar, and you’ve built the habits to maintain it
Your mental health is being negatively impacted
This isn’t a decision you should make alone. Work with your doctor. Work with a nutritionist. Get support.
Holistic alternatives that actually work
You have a lot of agency to take your health into your own hands, and you always have a lot of options. Read that again.
Option 1: The Whole GI Protocol (No Medication)
Who this works for: Women with prediabetes, insulin resistance, stubborn weight, and metabolic dysfunction who are willing to commit to daily habit changes.
What it involves: The 8-habit framework I teach—strategic meal timing, blood sugar-balancing food combinations, targeted supplementation, and lifestyle modifications.
Option 2: Berberine + Lifestyle Changes
Who this works for: Women with mild to moderate insulin resistance who want a natural supplement to support blood sugar regulation.
What it involves: Berberine (500mg, 2-3 times daily with meals) + the Whole GI Protocol.
What the research says: Berberine has been shown in studies to be as effective as metformin for blood sugar control in some people. It activates AMPK (the same pathway that metformin activates), improves insulin sensitivity, and supports healthy glucose metabolism.
Option 3: Inositol for PCOS & Insulin Resistance
Who this works for: Women with PCOS, insulin resistance, or fertility concerns.
What it involves: Myo-inositol (2-4 grams daily) + dietary changes focused on blood sugar balance.
What the research says: Inositol improves insulin sensitivity, supports ovarian function, and helps regulate blood sugar. It’s particularly effective for women with PCOS.
Option 4: Intermittent Fasting + Strategic Carb Timing
Who this works for: Women who respond well to time-restricted eating and don’t have a history of disordered eating.
What it involves: A 12-14 hour overnight fast + strategic placement of starchy carbs at lunch (when metabolism is highest) + no starchy carbs at dinner.
What the research says: Time-restricted eating improves insulin sensitivity, increases natural GLP-1 production, and supports weight loss.
Option 5: Strength Training + Protein Prioritization
Who this works for: Women who are losing muscle mass, have a slow metabolism, or struggle with weight loss despite eating well.
What it involves: 3-4 strength training sessions per week + 25-30g protein at every meal.
What the research says: Muscle is insulin-sensitive tissue. Building muscle improves insulin sensitivity, increases metabolism, and supports long-term weight maintenance.
Option 6: Targeted Supplementation
Who this works for: Women who need additional support beyond diet alone.
What it involves: A personalized supplement protocol based on your specific needs. Common ones include:
Berberine (500mg, 2-3x daily)
Chromium (200-400mcg daily)
Alpha-lipoic acid (300-600mg daily)
Magnesium glycinate (300-400mg before bed)
Omega-3s (2000mg EPA/DHA daily)
Vitamin D (individualized dosing based on labs)
What to do if you’re overwhelmed
I get it. This is a lot of information. And if you’re sitting here thinking, “I don’t know what to do,” that’s okay.
Here’s what I’d suggest:
If you’re considering starting a GLP-1: Talk to your doctor. Get all the information. Understand the risks. And ask yourself if you’re willing to also do the foundational work so this can be a temporary tool, not a lifelong dependency.
The Insulin Resistance & Blood Sugar Control Protocol (When Taking GLP-1) - A comprehensive guide to navigating GLP-1s while building the habits that will sustain you
The Insulin Resistance & Blood Sugar Control Protocol (Without Taking GLP-1) - A complete protocol for reversing insulin resistance naturally through nutrition, supplementation, and lifestyle changes
Final thoughts
I’m not anti-GLP-1. I’m not pro-GLP-1. I’m pro-informed decisions. I hope that was clear from this writing.
If you decide to take a GLP-1, I want you to do it with full knowledge of the risks and with a plan to protect your health and build sustainable habits.
If you decide not to take a GLP-1, I want you to know you have real, effective alternatives that can work.
Either way, I want you to have agency over your health. I want you to have options. I want you to feel empowered.