Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term?
In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health.
You’ll learn why the weight lost may not be fat, why nutrient deficiencies, dehydration and muscle loss can become a risk, and what to eat before, during and after treatment. Federica shares four practical principles to help reduce side effects, protect lean mass, improve diet quality and support long-term health whether you stay on these medications or eventually stop taking them.
Millions of people are now using GLP-1 drugs. But if these medications reduce appetite so effectively, how do you make sure your body still gets the nutrients it needs?
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Timecodes
00:00 Intro
03:23 What Ozempic actually does inside your body
06:00 Are Ozempic and Mounjaro really miracle drugs?
10:53 Ozempic vs Wegovy vs Mounjaro: what’s the difference?
11:40 The step almost everyone skips before starting GLP-1s
13:16 Why do some people get worse Ozempic side effects?
15:20 The surprising brain effect changing people’s lives
18:20 The appetite system most people never learn about
21:25 How fibre helps your body make more GLP-1 naturally
24:24 Why ultra-processed foods never keep you full
27:20 Why staying a healthy weight is harder than ever
30:11 The hidden risk nobody mentions when losing weight
32:11 The 4 rules to protect muscle, bones and brain health
34:24 The side effect that can make life feel less enjoyable
35:26 What happens if you stay on Ozempic but never change your diet?
38:16 Can Ozempic cause malnutrition? Warning signs to know
39:35 Why some people suddenly stop craving junk food
41:15 What should you eat before starting Ozempic?
42:50 What should you eat while taking Ozempic?
44:01 Why meal timing matters more than you think
46:25 The eating mistake that triggers nausea and vomiting
47:18 The best protein foods for GLP-1 users
49:15 Can Ozempic cause muscle loss? The protein myth explained
51:40 What should you eat when coming off Ozempic?
53:15 Why some people keep the weight off for years
57:45 Why do most people quit Ozempic within a year?
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Mentioned in today's episode
The Appetite Reset by Dr Federica Amati
GLP-1 Discontinuation Among Patients, Diabetes and Endocrinology (2024)
How much protein do you need? ZOE’s new guide
Managing Gastrointestinal Adverse Events in Patients Treated with GLP-1s, Journal of Clinical Medicine (2022)
Neurological complications following GLP-1 use, BMC Neurology (2025)
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.