GLP-1 Agonists Explained: What You Need to Know About Ozempic, Wegovy, and Mounjaro

You’ve likely heard the names—Ozempic, Wegovy, Mounjaro—tossed around in conversations, social media, or maybe even your GP's office. These drugs, part of a class known as GLP-1 Receptor Agonists, are making waves in the world of weight loss and metabolic health.

But what are they really doing in your body? Are they a miracle fix—or just another pharmaceutical tool with pros, cons, and complexities?

Let’s unpack what GLP-1 medications are, how they work, and where food, lifestyle, and nutritional support come in—because whether or not you take these medications, understanding how your metabolism actually works puts the power back in your hands.

What Are GLP-1 Agonists?

GLP-1 stands for glucagon-like peptide-1, a hormone your body naturally produces in response to eating—especially meals rich in protein and fiber. Its job is to help you manage food intake and regulate blood sugar levels.

GLP-1 does this by:

• Regulating appetite: It slows gastric emptying and helps you feel full faster and for longer.

• Improving blood sugar control: It reduces glucose release from the liver and stimulates insulin.

• Enhancing gut-brain signaling: GLP-1 receptors in the brain help reduce cravings and emotional eating.

GLP-1 Receptor Agonists are drugs that mimic this natural hormone—but in a much more potent, long-acting way.

The Medications: What’s What?

• Ozempic (semaglutide): Weekly injectable, developed for type 2 diabetes, now widely used for weight loss.

• Wegovy: A higher dose of semaglutide approved specifically for weight loss.

• Mounjaro (tirzepatide): Activates both GLP-1 and GIP hormones; potentially more potent for weight loss.

The Pros: Why These Medications Work

Clinical trials show:-

• Average weight loss of 10–20% of total body weight

• Improved blood sugar regulation and insulin sensitivity

• Cardiovascular benefits in type 2 diabetes

Promising early data on PCOS, fatty liver, and neuroinflammation

The Cons: What You Need to Know

• Nausea, vomiting, and constipation are common, especially with dose increases

• Risk of gallbladder issues

• Up to 40% of weight lost may be lean muscle if not protected

• Appetite and hunger cues may become dysregulated

• May blunt dopamine and food-reward pathways — some people report feeling emotionally flat or losing enjoyment from eating or previously rewarding activities.

• Significant risk of weight regain after stopping

• Possible microbiome disruption due to slowed digestion and reduced food intake — long-term effects still being studied

Where Food and Lifestyle Still Matter

Let’s be clear: these medications can make appetite regulation easier, but they don’t replace nutrition, movement, or habit change. Long-term success still comes from supporting your metabolism, muscle mass, blood sugar, and gut health.

1. Eat Real, Whole Foods

   The simplest and most powerful strategy: eat food as close to its natural state as possible. Your metabolism, gut, and hormones all thrive on minimally processed, nutrient-dense meals.

   • Focus on vegetables, quality proteins, whole grains, legumes, nuts, seeds, and healthy fats

   • Cut back on ultra-processed, packaged foods that spike blood sugar and disrupt appetite cues

   • Real food supports gut health, stabilises energy, and naturally regulates hunger

2. Prioritise Protein

   Protein is essential—especially when your appetite is reduced. Aim for 30g of high-quality protein per meal to protect muscle mass and support GLP-1 production.

   
   

3. Fibre Is Your Friend

   Fibre is foundational for gut health, blood sugar balance, and natural GLP-1 production. It also supports fullness and regularity—especially important when appetite is lower or digestion is sluggish.

   • Focus on a mix of soluble fibre (e.g. oats, psyllium) and prebiotic fibre (e.g. flaxseed, chia, legumes, green bananas)

   • Include fermented foods and aim for at least 25–30g of fibre per day

   • Fibre helps feed your beneficial gut bacteria—which play a key role in regulating appetite and inflammation

     
     

4. Lift Weights, Move Your Body

   Resistance training helps offset the muscle loss seen with GLP-1 use and supports your resting metabolic rate. Walking, Pilates, and NEAT (non-exercise activity) also help maintain metabolic flexibility.

   
   

5. Prioritise Sleep

   Poor sleep disrupts your hunger and fullness signals—including GLP-1 and ghrelin—and increases cravings for sugar and processed carbs.

   • Aim for 7–9 hours of quality sleep per night

   • Keep blood sugar stable in the evening (avoid alcohol or sugary treats close to bedtime)

   • A calming pre-sleep routine can support nervous system balance and hormone regulation

     
     

6. Targeted Supplements

   Some nutrients support GLP-1 secretion, appetite regulation, and metabolic function:

   • Magnesium – for insulin signaling and muscle recovery

   • Omega-3s – anti-inflammatory and support metabolic health

   • Protein powders or collagen – helpful when appetite is suppressed

   • Zinc – supports insulin sensitivity, appetite regulation, and gut barrier function

   These should always be tailored to individual needs and used under professional guidance.

So, Are GLP-1 Agonists Right for You?

Maybe. Maybe not. They can be a valuable clinical tool. But they aren’t a stand-alone solution. Sustainable change needs food, exercise, sleep, stress balance, and support for your biology.

Final Thought

GLP-1 medications can be helpful scaffolding. But the real work of metabolic health—building muscle, eating well, healing your relationship with food—still needs to happen. And that’s where the most meaningful, lasting change lies.

Ready to understand your options? Book a free discovery call to explore how I can support you with or without medication.

Book Your Call Now

Melissa xx

References

1. Wilding, J. P. H., et al. (2021).Once-Weekly Semaglutide in Adults with Overweight or Obesity.New England Journal of Medicine, 384(11), 989–1002.https://doi.org/10.1056/NEJMoa2032183

This was the STEP 1 trial that established semaglutide (Wegovy) as effective for weight loss in people without diabetes.

2. Jastreboff, A. M., et al. (2022).Tirzepatide Once Weekly for the Treatment of Obesity.New England Journal of Medicine, 387(3), 205–216.https://doi.org/10.1056/NEJMoa2206038

SURMOUNT-1 trial showing that tirzepatide (Mounjaro) results in greater weight loss than semaglutide.

3. Frias, J. P., et al. (2021).Tirzepatide versus Semaglutide Once Weekly in Patients with Type 2 Diabetes.The Lancet, 398(10295), 143–155.https://doi.org/10.1016/S0140-6736(21)01324-6

A head-to-head comparison of Mounjaro vs Ozempic for blood glucose and weight outcomes.

4. Rubino, D. M., et al. (2023).Body Composition Changes Following Treatment with Semaglutide 2.4 mg in Adults with Overweight or Obesity.Obesity, 31(3), 700–709.https://doi.org/10.1002/oby.23791

Important data showing that up to 40% of weight lost may be lean mass without adequate support.

5. Kielgast, U., et al. (2011).Effects of GLP-1 on appetite and energy intake in humans.Diabetes, Obesity and Metabolism, 13(7), 600–607.https://doi.org/10.1111/j.1463-1326.2011.01378.x

Early evidence on GLP-1’s role in appetite regulation and fullness signaling.

6. Andersen, A., et al. (2018).The Role of GLP-1 in the Gut–Brain Axis.Peptides, 100, 1–9.https://doi.org/10.1016/j.peptides.2017.11.004

Explores the gut-brain signaling functions of GLP-1, relevant for cravings and satiety.

7. Hallberg, S. J., et al. (2018).Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at One Year.Diabetes Therapy, 9(2), 583–612.https://doi.org/10.1007/s13300-018-0373-9

Nutrition-led intervention study (low-carb, high-protein) with relevance to food-first metabolic care.