Optimizing Your Health While on Ozempic

1. Muscle Preservation Is Essential

Reduced appetite often leads to reduced protein intake.

Without adequate protein and resistance training, weight loss may include loss of lean muscle mass.

Loss of muscle can:

• Reduce metabolic rate
• Decrease strength
• Increase risk of weight regain
• Impact long-term metabolic health

Strategy:

• Individualized protein targets- Aim for 1.2- 1.5g/kilo
• Even protein distribution across meals
• Strategic supplementation if needed
• Resistance training recommended

Goal: Preserve lean mass while reducing body fat.

2. Gut Health Support

GLP-1 medications slow gastric emptying.

Common side effects may include:

• Constipation
• Bloating
• Early fullness
• Reduced fiber intake

Strategy:

• Gradual fiber optimization – min 35 grams per day
• Hydration targets
• Prebiotic-rich foods
• Microbiome-supportive variety
• Digestive support/supplements if needed

A healthy gut improves nutrient absorption, comfort, and long-term metabolic balance.

3. Preventing Nutrient Deficiencies

Lower overall intake can reduce essential vitamin and mineral consumption.

Nutrients to monitor closely:

• Vitamin B12
• Iron
• Magnesium
• Vitamin D
• Essential fatty acids

Strategy:

• Dietary review
• Lab review when available
• Nutrient-dense meal planning
• Targeted supplementation

The focus is nutrient density — not simply calorie reduction.

4. Protecting Your Metabolism

Significant weight loss can lead to metabolic flexibility if intake becomes too low.

To support metabolic resilience:

• Avoid excessive calorie restriction
• Preserve muscle mass
• Support sleep and stress management
• Periodize intake when appropriate

Sustainable results require metabolic flexibility.

5. Building Long-Term Success

Medication can assist with appetite regulation — but long-term success depends on sustainable habits.
 
Our work together includes:
 

• Structured meal planning
• Blood sugar stability
• Strength-focused nutrition
• Education for long-term autonomy

Key Takeaway

Ozempic can be an effective tool.
 
Nutrition ensures:
 

• Muscle is preserved
• Gut health remains strong
• Nutrient needs are met
• Metabolism stays supported

Weight loss should improve your health and I look forward to helping you personalize your approach for the long term. Reach out to me at marsha@marshafenwicknutrition.com for a consultation today!