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How to get off GLP-1 drugs without gaining weight


How to get off GLP-1 drugs without gaining weight

Are you looking to get off GLP-1 drugs without gaining weight back?


If any of these concerns are yours, you've come to the right place:


  • Worried about side effects: Common side effects of GLP-1 drugs include nausea, vomiting, diarrhea, and abdominal pain. Some people may experience more severe side effects, such as pancreatitis, stomach or kidney problems, prompting them to seek alternatives.

  • Cost: GLP-1 medications can be expensive, and not all insurance plans cover them. The ongoing cost can be a huge burden, motivating you to find more affordable ways to manage your health.

  • Desire for a Natural Approach: You prefer to manage your health through lifestyle changes rather than relying on medication.

  • Sustainability Concerns: Long-term use of medication may not be sustainable for everyone. You may worry about the implications of prolonged drug use and seek to find a more sustainable solution.

  • Independence from Medication: You want to reduce your dependency on medications, striving for a sense of empowerment and control over your health through diet and lifestyle changes.

  • Potential Long-term Risks: Concerns about the long-term safety of GLP-1 drugs, given that they are relatively new, has led you to seek alternative methods to manage your condition.

  • Achieving Health Goals: Once you reach your target weight or health goals, you want to discontinue medication and maintain their progress through healthy habits alone.

  • Personal Preference: You simply prefer not to take medication unless absolutely necessary, opting to explore all other options first. Many people face this same challenge, and the good news is that there's a sustainable way to maintain the benefits of these medications while gradually reducing your dependence on GLP-1 drugs - even if you feel like you'd tried everything before going on the drugs. In this article, we’ll explore three strategies that can help you achieve lasting weight management and improved health, while you're still on the medication for support. Keep reading to discover how you can transition smoothly and maintain your progress.





How to get off GLP-1 drugs without gaining weight

Dr. Jud Brewer's unique, mindful methods to beat food addiction


Dr. Jud Brewer, an expert in mindfulness and behavior change, offers valuable tactics to overcome food addiction which will help you get off GLP-1 drugs without gaining weight:


  • Mindful Eating: Pay attention to your eating habits and become aware of your body's hunger and fullness cues.

  • Recognize Triggers: Identify what prompts you to eat when you're not hungry, such as stress or boredom, and develop healthier coping mechanisms.

  • Practice Patience: Understand that breaking habits takes time. Be patient with yourself and celebrate small victories along the way.

  • Listen to this podcast episode: Jud Brewer reviews lots of ways his approach can help beat food addiction in this interview with Simon Hill



How to get off GLP-1 drugs without gaining weight

Incorporating Movement and Exercise


While it may not be surprising, after losing weight with the help of GLP-1 drugs, it's the perfect time to become active and establish healthy habits. Regular physical activity is crucial for maintaining weight loss and overall health. Here are some tips to get started:


  • Find Activities You Enjoy: Whether it's walking, cycling, swimming, or yoga, choose exercises that you find enjoyable to make it easier to stick with them.

  • Set Realistic Goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

  • Stay Consistent: Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health guidelines.

  • Work with a Coach: I recommend coach Emily (She doesn't sponsor me, she's just awesome.) Hint: lifting weights is going to be KEY for long-term weight loss



How to get off GLP-1 drugs without gaining weight

Adopting a Nutrient-Dense Diet


Transitioning to a whole food, plant-based (WFPB) diet while on GLP-1 (glucagon-like peptide-1) receptor agonists can provide significant health benefits and may help some people reduce or even discontinue their medication. Here are the ways this transition can be beneficial:



1. Improved Glycemic Control


A WFPB diet is rich in fiber, which helps regulate blood sugar levels. Whole foods such as fruits, vegetables, whole grains, and legumes have a low glycemic index and provide a steady release of glucose into the bloodstream, preventing spikes in blood sugar levels. This can enhance the effectiveness of GLP-1 drugs and might reduce the need for medication over time.


2. Weight Management


GLP-1 drugs are often prescribed for weight management and diabetes because they help to suppress appetite and promote weight loss. A WFPB diet is naturally low in calories and high in nutrients, which can lead to weight loss and maintenance without the need for strict calorie counting. Weight loss can improve insulin sensitivity, potentially reducing the need for GLP-1 medications.


3. Cardiovascular Health


Whole plant foods are typically low in saturated fats and cholesterol, and high in antioxidants and phytonutrients. This diet can lower blood pressure, reduce LDL cholesterol levels, and improve overall cardiovascular health. Since people with diabetes are at higher risk for cardiovascular diseases, improving heart health can lessen the reliance on medications that address these risks.


4. Anti-Inflammatory Effects


Chronic inflammation is a common underlying factor in many metabolic disorders, including diabetes. A WFPB diet is rich in anti-inflammatory compounds found in fruits, vegetables, nuts, seeds, and whole grains. Reducing inflammation can improve insulin sensitivity and overall metabolic health, potentially decreasing the need for GLP-1 drugs.


5. Gut Health


A diet high in fiber from whole plant foods promotes a healthy gut microbiome. A balanced microbiome is essential for optimal digestion and nutrient absorption, which can positively impact blood sugar regulation and reduce inflammation. Enhanced gut health can improve the body's natural insulin response, possibly leading to a reduced need for GLP-1 medications.


6. Sustainable Long-term Health


Adopting a WFPB diet is a sustainable lifestyle change that can provide long-term health benefits, unlike medications that only manage symptoms. By addressing the root causes of metabolic disorders, such as poor diet and lifestyle, individuals can achieve better overall health and potentially wean off medications.


Steps to Transition to a WFPB Diet:


  1. Educate Yourself: Learn about the benefits and principles of a WFPB diet. Check out my FREE mini-course: 3-Days, 3-Ways to add more plant foods!

  2. Gradual Transition: Start by incorporating more whole plant foods into your diet and gradually reduce animal products and processed foods.

  3. Meal Planning: Plan your meals to ensure a balanced intake of essential nutrients.

  4. Healthful Support Foods: Plantstrong foods (I'm not sponsored by Plantstrong. I just love their foods) are a great options for healthy, shelf stable foods while you're transitioning to a whole foods, plant-based diet. You can purchase these foods with HSA/FSA dollars!

  5. Consult a Professional: Work with a plant-based healthcare provider or plant-based dietitian, especially if you have existing health conditions or are on medication. Most medical doctors are not trained in lifestyle medicine.

    1. Two more great ways to find a physician trained in lifestyle medicine are at PCRM, and Love.Life Telehealth.

  6. Monitor Progress: Regularly monitor your blood sugar levels, weight, and overall health. Adjust your medication as needed in consultation with your plant-based healthcare provider.



Taking the step towards reducing your reliance on GLP-1 medications can be a rewarding journey towards better health and well-being. By embracing a whole food, plant-based diet, incorporating mindful eating strategies, and committing to regular physical activity, you can achieve lasting results and maintain your progress. Remember, it's essential to work closely with your plant-based healthcare provider to ensure that your transition is safe and effective. They can offer personalized guidance and support tailored to your unique needs, helping you navigate this path successfully. Together, you can create a sustainable, healthy lifestyle that empowers you to thrive without the need for medication.


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