GLP-1 and Weight Loss: GLP-1s Can Support the Journey—But Your Habits Drive the Results

In the world of health and weight loss, few topics are getting as much buzz right now as GLP-1 medications like Ozempic, Wegovy, and Mounjaro. And whether you're taking them, thinking about it, or just wondering what the hype is all about, you're not alone.

I’ll be totally honest—if this had been available when I was in my early 40s, before I started living a healthy lifestyle built on real habits, I would’ve jumped on it in a heartbeat. Back then, I was desperate for something to work, tired of dieting, and frustrated with my body. So I get it.

But here's what I want you to know: GLP-1s might help jumpstart weight loss, but they won’t build you a lifestyle. That part is still up to you.

As a coach who's worked with women for years—and as someone who’s watched the weight loss industry twist and turn through every trend—I want to break this down in a way that’s real, honest, and empowering.

What Are GLP-1 Medications?

GLP-1s (glucagon-like peptide-1 receptor agonists) are medications originally developed for type 2 diabetes. They help regulate blood sugar, delay gastric emptying (so you feel fuller longer), and reduce appetite. The result? Significant weight loss for many people.

But as effective as they can be, these medications are not magic. They work best when paired with real lifestyle changes—especially as you age and your metabolism, hormones, and muscle mass start to shift.

What These Medications Can Do:

• Suppress appetite and reduce food noise

• Help regulate blood sugar levels

• Support weight loss (especially in the short term)

  
  

What They Can’t Do:

• Build muscle

• Create strength

• Teach you how to fuel your body with confidence

• Develop sustainable habits

• Heal your relationship with food

• Give you energy to play with your kids, grandkids, travel, or feel confident in your skin

This is why habits will always matter—whether you're taking the medication or not.

GLP-1 Use Is Rising—So Let’s Talk About It Honestly

Some of my clients are using GLP-1s. Some are not. I support them either way because the real work we do together isn’t based on shame or shortcuts—it’s based on helping women feel strong, mobile, confident, and fully alive in this next chapter of life.

What I don’t support is the idea that a shot or a pill is a replacement for strength training, for daily movement, for nourishing your body, or for doing the mindset work that creates real, lasting transformation.

If You're Using GLP-1s (or Considering It), Here’s What I Recommend:

If we’ve worked together or chatted in my community, you’ve probably heard me say it before:

“Anyone can lose weight. The challenge is keeping it off—playing the "long game”:

And that comes down to what you do consistently:

1. Focus on protein and muscle-building: You can lose weight on the scale and still lose valuable muscle. Strength training and adequate protein are non-negotiables, especially over 50.

2. Don’t skip the mindset reps: Weight loss without mental shifts leads to rebound. GLP-1 medications can quiet cravings, but they don’t fix emotional eating or disordered patterns.

   If you’re not addressing why you overeat, why you skip meals, or why you swing from restriction to binging, then the weight will likely return when the meds stop. You can feel full and still overeat. You can lose weight and still not feel confident. If you don’t address what’s happening in your head and heart, the habits won’t stick.

3. Use the momentum: If GLP-1s are giving you momentum, use that window of opportunity to build the habits that will support you long after the medication is gone (or adjusted).

4. Stop outsourcing your health: A doctor may prescribe you medication. But only you can decide what kind of life you want to live.

   
   

   Progress is built through consistency, not perfection.

   
   

   Can Food Really Support GLP-1 Naturally?

   
   

   Absolutely. The body is smart—and when you feed it well, it responds.

   
   

   Foods that may naturally support GLP-1 production include:

   • Protein-rich foods (think: eggs, Greek yogurt, lean meats, tofu)

   • Fermented foods (like sauerkraut, kimchi, kefir)

   • Omega-3s (found in salmon, flax seeds, walnuts)

   • High-fiber veggies (such as leafy greens, broccoli, Brussels sprouts)

     
     

   Basically? Real, whole foods that don’t come with a barcode.

   
   

   A Day That Works (for Me)

   
   

   Here’s a personal example of what a “GLP-1 friendly” day looks like for me—even though I’m not on the medication:

   
   

   Breakfast: Veggie omelet + slice of avocado toast

   Lunch: Turkey lettuce wraps with shredded carrots, sliced peppers, and a peanut-lime dipping sauce

   Snack: Protein smoothie with berries and spinach

   Dinner: Shrimp stir-fry with broccoli, bell peppers, and cauliflower rice

   
   

   Tip: I batch cook protein at the start of the week. It saves me time, keeps me on track, and makes last-minute meals less stressful.

   
   

   Final Thoughts: You Can Start from Anywhere

   
   

   Whether you're:

   • On a GLP-1 med

   • Considering one

   • Or going the natural route

   …you deserve support, guidance, and strategies that actually work for your life.

   What matters most:

   • Choosing strong over skinny

   • Prioritizing health over the number on the scale

   • Embracing 1% better each day instead of waiting to be perfect

   • Staying consistent over time, not just during a “challenge” window

   

   GLP-1s can support the journey—but your habits will always drive the results.

   No matter where you’re starting from, you deserve to feel good in your body, to have energy, and to know that you’re capable of building a lifestyle that feels fun, fulfilling, and full of strength.

   
   

   Need a little help getting started with healthy habits?

   
   

   I've got you! We’ve pulled together some free resources to help guide you—everything from simple recipes and beginner workouts to mindset tips and habit trackers.

   
   

   Whether you’re on GLP-1s or just looking to feel better in your body, these tools are here to support your journey.

   
   

   👉 Grab them [here] and let’s make feeling good your new normal.