What the Headlines Are Not Saying About GLP-1 Jabs
There’s so much noise right now about weight loss injections like Ozempic and Mounjaro developed to mimic the effects of the natural satiety hormone GLP-1 and I know how triggering and confusing it can feel, if you're working on healing your relationship with food and body.
Amid the media frenzy, it’s important to pause and ask: are we really getting the full picture? Much of the coverage is overwhelmingly positive, driven by attention-grabbing headlines and often supported by research or expert commentary that carries significant conflicts of interest.
Risks and Benefits of Medications
That’s not to say these medications don’t have a place for some people. When considering any treatment, it’s essential to weigh up the potential benefits and risks in light of each person’s unique circumstances. For those living with serious health conditions like type 2 diabetes, where unmanaged symptoms carry real danger, the risk-to-benefit ratio is likely to justify their use.
But what about those taking these medications purely for weight loss, especially people who aren’t considered to have a medical need for them? That’s where the picture becomes more complex.
While these drugs can offer short-term results, they also carry the risk of unpleasant and sometimes serious side effects (see my recent blog for more on this). And when the medication is discontinued, its common for individuals to experience rebound weight gain, alongside a significant surge in hunger and cravings.
Why they are so seductive…
That said, I completely understand why so many feel drawn to this weight loss medication, especially after years, sometimes decades, of trying to lose weight through diets that never really worked. We live in a culture heavily influenced by weight stigma, where thinness is still seen as a standard for health, success, and worth. When you’ve spent so long feeling like nothing else has “worked,” the promise of these jabs can feel incredibly seductive.
I’m not here to judge if you’ve chosen to take the medication. But it’s important to recognise that if you haven’t addressed your underlying relationship with food and eating behaviours, things can feel even harder once the medication stops. That’s why doing the inner work while on the medication can be so valuable. Without that foundation, many people find themselves back in the same cycle.
Lack of long-term data
Of course, the elephant in the room is the growing belief that some people may be on these medications for life. This is where I have concerns. The data simply isn’t there yet. We don’t know the long-term effects of taking these drugs, nor do we have answers about whether weight regain will occur over time, or whether more serious side effects could emerge. We must ask ourselves: how might these medications be impacting our hormonal systems, our neurological pathways, or even our overall biochemistry?
Supporting Natural Satiety and Hormone Balance
The good news is that your body produces these hormones naturally, and there are evidence-based, sustainable ways to support this process through everyday lifestyle and dietary choices. These strategies not only help with satiety hormone balance but also support your overall health and well-being. In contrast, relying solely on medications to suppress appetite without paying attention to what you’re eating, can increase the risk of nutrient deficiencies, which in turn can have wide-ranging negative effects on physical health, energy and mood.
Here are seven ways to naturally enhance your body’s own GLP-1 and GIP Hormones:
· Eat plenty of Soluble Fibre
Soluble fibre slows gastric emptying and enhances the production of GLP-1 in the gut, which helps increase satiety and regulate appetite. Include foods such as oats, legumes (lentils, chickpeas), fruit (apples, oranges, berries) and vegetables (carrots, broccoli)
· Include Healthy Fats
Healthy fats stimulate the release of both GLP-1 and GIP by activating receptors in the intestine. Include foods such as Avocados, Nuts and seeds (e.g. almonds, chia, flax) Olive oil and oily fish (salmon, mackerel)
· Prioritise Protein-Rich Meals
Protein boosts GLP-1 and GIP secretion and supports satiety. A protein-rich breakfast can help curb cravings later in the day. This might include foods such as eggs, natural yogurt and cheese and plant-based proteins including tofu and tempeh)
· Keep Moving
Regular movement not only increases GLP-1 levels but also enhances your body's sensitivity to these hormones. Avoid punishing exercise that could cause undue stress on your body.
· Manage Your Stress Levels
Chronic stress disrupts hormone regulation, including GLP-1 and GIP. Explore techniques such as mindfulness, yoga, breathing exercises.
· Maintain Consistent Meal Timings
Sticking to regular eating patterns helps keep gut hormone production stable and prevents blood sugar crashes. Avoid prolonged fasting as it can often lead to rebound overeating. For some people, smaller, more frequent meals can be helpful.
· Support Your Gut Health
A healthy gut lining and microbiome diversity enhances GLP-1 release. ~Include probiotic-rich fermented foods such as kefir, kimchi, yogurt, sauerkraut. Additionally, prebiotic foods (food for the beneficial bacteria in your gut) eg. garlic, onions, leeks, bananas, asparagus will be helpful too.
Limit gut irritants including excessive alcohol and frequent the use of Non-steroidal anti-inflammatory medications such as Ibuprofen
~Eat a variety of fibre rich foods, to promote short chain fatty acid (SCFAs) production. These are byproducts produced by gut bacteria fermenting fibre. They are incredibly beneficial for the health of the gut and can support GLP-1 and GIP secretion.
All in all, incorporating a wide variety of whole, nutrient-dense foods can help support your body’s natural satiety signals. Over time, this approach naturally crowds out the less helpful foods that may disrupt gut hormone balance, contribute to insulin resistance, and intensify cravings.
A Different Approach
In addition to lifestyle and dietary changes, mindful eating practices, understanding your body’s hunger cues, and developing coping strategies for emotional eating can all contribute to more sustainable, long-term health outcomes.
I share the full roadmap of how to do this in my best-selling book The Binge Freedom Method™ and work on all of this and more with my clients.
Some have come to me for support having discontinued the medication, some are still using it with the hope of weaning off in the near future. Regardless of where they are in their journey, the key is addressing the underlying patterns and behaviours around food that will ultimately help them create lasting change.
💛 Just a gentle reminder: These medications are contraindicated if you have an active eating disorder or a history of disordered eating. It’s essential to consult with your doctor before considering any of these medications, especially if you're navigating complex issues around food and body image.
If you’re looking for a place to start, download my Free Breaking the Cycle Starter Kit. This is your gateway to transforming your eating patterns and building a mindful, balanced, and joyful relationship with food and includes practical tools and insights to help you begin today.
And if you’re ready to go deeper, my book The Binge Freedom Method™ lays out the exact framework I use with clients to address the root causes of binge eating, providing clear action steps, compassionate guidance, and real-life strategies for lasting change.