What Every Woman on a GLP-1 Needs to Know

Because this isn’t just about shrinking—it’s about healing.

I’m not one of those girlies on TikTok who uses a GLP-1 and gets to go through the drive-thru every day.

I’ve lived the before, during, and after of this journey—and I can tell you right now: real healing requires more than just a smaller appetite.

If you’re new to my world, hi—I’m Amanda. I spent years battling my weight, first in high school, then again after a painful breakup. At 21, I was diagnosed with PCOS and told to follow a diabetic diet. At first, I tried. But college came with late-night cookies, Dairy Queen runs, and the kind of peer pressure that makes “eating healthy” feel impossible.

In my 20s, my weight climbed to 230 pounds. At 31, I started learning about functional health—removing gluten and dairy, swapping out processed foods, doing everything right. I went vegan, joined Beachbody, and eventually dropped 30 pounds. But the weight loss didn’t last. I went low-carb, then keto, and got down to 139—only to watch the scale shoot back up again, even while eating clean.

No bingeing. No fast food. Just real food… and I was gaining overnight.

I started a GLP-1 medication, hoping it would fix what nothing else had. Instead, I gained 30 pounds in six months. My weight hit 190, my blood sugar was unstable, and I felt sick after every meal.

That’s when I realized: moderation wasn’t the answer. Healing was.

I got serious about blood sugar balance. I overhauled my food, my routines, and my thoughts. And today, I’m sitting at 144 pounds, with no more hypoglycemia crashes, more energy than I’ve had in years, and a body that’s finally working with me—not against me.

So if you’re on a GLP-1 medication—Ozempic, Wegovy, Mounjaro, or something similar—and you’re wondering what’s next…

If you’re tired of crash diets and symptom chasing…

If you want to actually heal the root of why your body got stuck in the first place…

You’re in the right place.

Let’s talk about what your body really needs to thrive on a GLP-1—so you don’t just lose weight, you actually get well.

1. Even If You’re Not Hungry—You Still Need to Eat

Your meds may be blunting your hunger cues, but that doesn’t mean your body doesn’t need nourishment.

No woman should consistently eat under 1,400 calories a day.

When you do, your body assumes something’s wrong. Your metabolism slows. Hormones like T3 (your active thyroid hormone) plummet. Mood swings, fatigue, hair loss, and stalled progress follow.

💡 One study in the Journal of Clinical Endocrinology and Metabolism found women eating under 1,400 calories had significant decreases in T3 levels—even when other labs looked normal.

You might be losing weight, but you could also be slowing your healing.

2. Protein is Non-Negotiable

If you’re skipping meals or surviving on coffee and a protein bar, listen up.

Your body needs at least 90g of protein a day just to function.

Most women do best with 120–140g, especially if you’re active, lifting, or trying to maintain muscle.

And if you’re on a GLP-1 due to PCOS, insulin resistance, or metabolic dysfunction—higher protein isn’t optional, it’s essential.

🧬 Studies show that women with PCOS or metabolic syndrome experience improved fat loss, insulin sensitivity, and hormone balance when eating a high-protein diet—typically 1.2–1.6 grams per kg of body weight per day, or 25–30% of daily calories from protein.

Low protein = low mood, slow healing, and a higher chance of losing muscle instead of fat.

Pro tip: front-load your day with 30–50g at breakfast and lunch so you’re not playing catch-up with a protein shake at 9 PM.

3. Inflammation is the Root You’re Actually Healing

GLP-1 meds don’t “fix” your metabolism. They create a window.

A window to calm inflammation. To reset blood sugar. To reverse insulin resistance and PCOS.

But if you’re still eating gluten, dairy, sugar, and inflammatory oils every day, you’re keeping the fire going.

Start with this:

• 🚫 Gluten

• 🚫 Dairy

• 🚫 Nightshades (potatoes, peppers, eggplant, tomatoes)

• 🚫 Refined sugar

This is where real healing starts.

4. Fiber is Your Friend

Fiber feeds your microbiome, helps you detox, and supports your metabolism.

You need 25–40g/day. My favorites:

• Chia seeds (soaked)

• Flax seeds

• Blueberries

• Avocados

• Lima beans

• Sweet potatoes

• Supergut fiber packets (obsessed)

If you’re bloated or constipated, don’t cut fiber—just build slowly.

5. Don’t Cut Out Carbs Completely—You’ll Crash

Carbs aren’t evil. Your brain, muscles, and hormones need them.

Choose the right ones:

• Sweet potatoes, purple potatoes, beets

• Oats, quinoa, lentils, squash

• Okra, carrots, onions, turnips, radish

• Fruit (yes, bananas!)

• Non-GMO corn, beans

Pro tip: Eat your higher-carb foods before a workout. Your body will use them instead of storing them.

6. Healthy Fats Keep You Glowing + Balanced

Good fats = hormone support, better skin, stable energy.

Stock up on:

• Avocados

• Olive oil

• Walnuts, almonds, cashews

• Chia, flax, pumpkin seeds

Ditch inflammatory seed oils (canola, soybean, corn).

7. You’ve Gotta Poop Daily—No Exceptions

If you’re not going #2 daily, your body is reabsorbing toxins, estrogen, and waste.

Support your gut:

• Soaked chia seeds

• Magnesium citrate

• Supergut or psyllium fiber

• Water (see next tip)

8. Hydrate Like It’s Your Job

GLP-1 meds are dehydrating. Iced coffee doesn’t count.

💧 Aim for half your body weight in ounces + 15–30 oz extra

(Example: 170 lbs = 100 oz/day)

Add minerals or electrolytes. Sip all day.

9. Move Your Body—It Changes Everything

Movement regulates blood sugar, lymph, and mental clarity.

🚶‍♀️ Walk 8,000–10,000 steps/day.

📚 JAMA and The Lancet both confirm: this range reduces risk of death, improves insulin, lowers inflammation, and supports brain health.

10. Lift Something Heavier Than Your Laptop

Weight loss without strength training = lost muscle.

Build strength with:

• Bodyweight squats

• Resistance bands

• Dumbbell lunges

• Wall pushups

2–3x/week is enough to start.

11. Hold Space for Gratitude—This Is a Gift

If you’ve done everything “right” and still felt broken… I see you.

GLP-1s aren’t perfect. But they are a tool—and tools are only as good as how you use them.

Speak life over your body. Feed her well. Walk in faith and gratitude. You’re being invited to heal.

12. Support Your Body with the Right Supplements

Supplements don’t heal, but they help—especially when digestion is slower or food intake is lower.

Consider:

• Magnesium citrate or glycinate

• Methylated B12 + Folate

• Digestive enzymes

• Trace mineral drops

• Omega-3s or krill oil

• Spore-based probiotics

• Binders (if needed for detox support)

✨ Want a custom supplement stack?

📞 Book a Pick Amanda’s Brain Call

If you’re tired of guessing what to eat…

…still bloated, or afraid of regaining weight—

Let’s get you a plan that supports your body, mind, and spirit.

📞 Book a Pick Amanda’s Brain Call

You were designed to heal. Let’s walk it out—together.

With love,

Amanda 💛

Faith-Driven Chronic Illness Healer | Nutrition Educator | Frequency Guide | AO Scan Expert

📝 References:

1. Leidy HJ, et al. J Am Coll Nutr. 2015. https://doi.org/10.1080/07315724.2014.911263

2. Mehrabani S, et al. J Ovarian Res. 2019. https://doi.org/10.1186/s13048-019-0514-7

3. Larsen TM, et al. Nutr Metab. 2011. https://doi.org/10.1186/1743-7075-7-25

4. Paluch AE, et al. JAMA Netw Open. 2021. https://doi.org/10.1001/jamanetworkopen.2021.17478

5. del Pozo Cruz B, et al. Lancet Public Health. 2022. https://doi.org/10.1016/S2468-2667(22)00141-2