Mounjaro (tirzepatide) has rapidly become the leading GLP-1 medication for weight management in the UK, with recent data showing that 77.6% of users are women and that females in their 40s and 50s are the largest demographic group. Over 60,000 women in the UK have started Mounjaro with SheMed , and average weight loss in clinical trials ranges from 16% to 22.5% of body weight. It is a powerful tool that is changing lives for the better. However, a crucial part of this journey, and one that is often overlooked, is ensuring your body receives the vital nutrients it needs to thrive.

Mounjaro works, in part, by reducing appetite. While this is key to its effectiveness, a lower food intake can naturally lead to a reduced intake of essential vitamins and minerals. This isn't a cause for alarm, but rather a call for mindful planning. The goal of this article is to serve as your comprehensive guide to the supplements that may be beneficial for women taking Mounjaro. We will explore the essential nutrients to consider, supplements that can help manage common side effects, and the critical precautions to take.

Understanding the Link Between Mounjaro and Nutrient Absorption

To appreciate why supplements may be necessary, it's important to understand how Mounjaro interacts with your body. Mounjaro is a dual GIP and GLP-1 receptor agonist. These gut hormones play a significant role in regulating blood sugar and, crucially, signalling feelings of fullness to your brain. This leads to a natural reduction in appetite and, consequently, you eat less.

While this is excellent for weight management, a smaller volume of food can mean fewer vitamins, minerals, and macronutrients. Over time, this can create nutritional gaps that may affect your energy levels, bone health, and overall well-being. Furthermore, some medications in this class can affect how certain nutrients, like vitamin B12, are absorbed in the gut. In my practice, I've observed similar patterns with other medications that influence appetite and digestion; proactively addressing nutrition is a cornerstone of successful long-term treatment. It's not just about losing weight; it's about gaining health. A well-planned, nutrient-dense diet is your foundation, and supplements are the targeted support to ensure that foundation remains solid throughout your Mounjaro journey.

Essential Supplements for Women on Mounjaro

Think of these as the foundational supports that nearly every woman on Mounjaro should consider discussing with her doctor. They address the most common potential deficiencies arising from reduced food intake.

Multivitamins: A General Overview

A high-quality daily multivitamin acts as a nutritional "safety net." It's an effective way to bridge any small, daily gaps in your diet. When you're eating less, it can be challenging to get the full spectrum of micronutrients your body needs every single day.

• What to look for: Seek out a comprehensive multivitamin formulated specifically for women. These typically contain appropriate levels of iron, folic acid, and other nutrients tailored to female physiology. It should provide a broad range of vitamins (A, C, D, E, K, and the B-complex) and minerals (like zinc, selenium, and chromium).

Vitamin B12: Why It's Important

Vitamin B12 is critical for energy production, nerve function, and the formation of red blood cells. A deficiency can lead to fatigue, weakness, and even neurological issues.

Because GLP‑1 drugs slow gastric emptying and often change diet, some experts recommend monitoring B12 in patients who already have risk factors for deficiency (for example, those on metformin or with restricted diets), but a direct causal effect of tirzepatide on B12 absorption has not been firmly established in clinical trials. But rapid weight loss and GI side effects (nausea, vomiting) can further reduce overall nutrient intake and may contribute to lower B12 status over time.

• Who is at risk? This is particularly crucial for women following a vegetarian or vegan diet, as B12 is primarily found in animal products.
• Supplementation: Your GP can check your B12 levels with a simple blood test and recommend the best form of supplement, which could be oral tablets, sublingual (under the tongue) drops, or in some cases, injections.

Vitamin D: The Sunshine Vitamin

In the UK, we are all too familiar with a lack of consistent sunshine. For this reason, the NHS officially recommends that everyone should consider taking a daily vitamin D supplement during the autumn and winter months. For those on Mounjaro, it's even more critical.

Rapid, significant weight loss on tirzepatide raises concerns about loss of bone mineral density, especially in midlife and older adults. Vitamin D and calcium are often recommended together in GLP‑1/tirzepatide pathways to support bone health and calcium absorption during aggressive weight reduction.

• Key Roles: Vitamin D is essential for absorbing calcium, making it fundamental for bone health - a key consideration during weight loss. It also plays a vital role in immune function and mood regulation.
• Best Practice: Look for vitamin D3 (cholecalciferol), as it is the form your body produces from sunlight and is generally considered more effective. For maximum benefit, especially for your bones, it's often taken in combination with calcium.

Iron: Combating Fatigue

Iron is a component of haemoglobin, the protein in red blood cells that carries oxygen around your body. Low iron levels can lead to anaemia, with symptoms like persistent fatigue, shortness of breath, and pale skin.

Mounjaro commonly causes nausea, reduced appetite and sometimes vomiting or diarrhoea, especially during dose escalation, which can lower overall food intake and change food choices. This may mean less red meat and other iron‑rich foods, so iron intake can fall over time.

Significant calorie restriction or highly selective “safe foods” while on Mounjaro can reduce intake of haem iron (meat, fish) and non‑haem iron (pulses, greens, fortified cereals), increasing the risk of low stores in susceptible patients.

• Women's Health Focus: Women are already at a higher risk of iron deficiency due to blood loss during menstruation. Reduced intake of iron-rich foods like red meat and leafy greens while on Mounjaro can exacerbate this risk.
• Absorption Tips: To maximise absorption, take your iron supplement with a source of vitamin C, such as a small glass of orange juice. Crucially, do not take iron at the same time as calcium supplements, coffee, or tea, as these can significantly hinder its absorption. Allow at least a two-hour window between them.

Magnesium: Supporting Digestion and More

Magnesium is a powerhouse mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation.

• Digestive Health: Mounjaro can sometimes cause digestive side effects. Magnesium can help regulate bowel movements and support overall gut health.
• Choosing the Right Form: Different forms of magnesium have different benefits. Magnesium citrate is often used for its laxative effect, which can be helpful for constipation. Magnesium glycinate is highly absorbable and less likely to cause digestive upset, making it a good choice for general supplementation.

Targeting Side Effects: Additional Supplements to Consider

Beyond the essential nutrients, certain supplements can be incredibly helpful for managing some of the common side effects associated with Mounjaro, making your experience smoother and more comfortable.

Fibre: Relieving Constipation

One of the most frequently reported side effects of Mounjaro is constipation, as the medication slows down gastric emptying. A fibre supplement can be a gentle and effective solution.

• Effective Options: Look for soluble fibres like psyllium husk or inulin. These absorb water to form a gel, which softens stools and promotes regularity. Inulin also acts as a prebiotic, feeding the beneficial bacteria in your gut.
• How to Use: It is vital to start with a small dose and increase it gradually over several days. This allows your digestive system to adjust and helps prevent bloating or discomfort. Always take fibre supplements with plenty of water.

Electrolytes: Preventing Dehydration

Side effects like vomiting or diarrhoea, although less common, can lead to dehydration and an imbalance of electrolytes (minerals like sodium, potassium, and magnesium). Maintaining electrolyte balance is crucial for nerve signalling, muscle contraction, and hydration.

• When to Consider: If you are experiencing these side effects, an electrolyte-rich drink or supplement can help you rehydrate and replenish these vital minerals far more effectively than water alone.

Protein: Preserving Muscle Mass

When you lose weight, especially rapidly, your body can lose both fat and muscle mass. The goal is to preserve as much lean muscle as possible, as it is metabolically active and essential for strength and function.

• Why It's Important: Adequate protein intake provides the building blocks (amino acids) your body needs to repair and maintain muscle tissue.
• Meeting Your Needs: Aim to include a source of protein with every meal. While whole foods like chicken, fish, eggs, tofu, and legumes are best, a high-quality protein powder (whey, casein, or a plant-based blend) can be an excellent and convenient way to ensure you're meeting your daily protein targets, especially when your appetite is low.

Collagen: Supporting Skin and Joints

During significant weight loss, skin elasticity and joint health can be a concern. Collagen is the main structural protein in your connective tissues, including your skin, tendons, and ligaments.

• Potential Benefits: While more research is needed, some studies suggest that supplementing with collagen peptides may support skin hydration and elasticity, and potentially ease joint discomfort.
• How to Take: Collagen peptides are easily absorbed and virtually tasteless, making them simple to add to your morning coffee, a smoothie, or even just a glass of water.

Important Considerations and Precautions

Navigating supplements can feel complex, but adhering to a few key principles will ensure you do so safely and effectively. This is where the partnership between you and your healthcare provider is most important.

Consult Your GP

If you are feeling unsure about anything, it is always best to speak with your GP first. If you are registered with SheMed, you can also reach out to our support team, who will be happy to guide you.

• Personalised Assessment: Your doctor can run blood tests to identify any actual deficiencies, ensuring you only take what you truly need.
• Safety First: They will review your full medical history and current medications to check for any potential interactions. Supplements are not benign; they can interact with Mounjaro and other drugs.
• Correct Dosage: Your doctor will recommend the appropriate dosage for your specific needs, preventing you from taking too little or, more dangerously, too much.

Timing is Key

How and when you take your supplements can dramatically affect their absorption. As a rule of thumb, always read the label.

• Key Interaction: Remember the crucial rule: take iron and calcium supplements at least two hours apart.
• Fat-Soluble Vitamins: Vitamins A, D, E, and K are best absorbed when taken with a meal that contains some healthy fats.

Focus on a Food-First Approach

Supplements are exactly that-supplementary. They are designed to complement a healthy diet, not replace it.

• Nutrient Synergy: Whole foods contain a complex matrix of vitamins, minerals, fibre, and phytonutrients that work together synergistically in ways that an isolated supplement cannot replicate.
• Dietary Goals: Prioritise a diet rich in colourful vegetables, fruits, lean proteins, and healthy fats. This should always be your primary source of nutrition.

Monitor for Side Effects

Pay attention to how your body feels after introducing a new supplement. While rare, side effects can occur. If you notice any adverse reactions, stop taking the supplement and consult your doctor.

Purchase from Reputable Brands

The supplement industry is not as tightly regulated as pharmaceuticals. Choose products from reputable, well-established brands that engage in third-party testing to verify the purity and potency of their ingredients.

In my clinical experience, the patients who achieve the most sustainable success are those who view their medication as one part of a holistic approach to health. They work collaboratively with their healthcare team, prioritise nutrition, and make informed choices about supplementation.

Conclusion

Mounjaro is a remarkable medical advancement for women's health, offering a powerful pathway to improved weight and metabolic function. By taking a proactive and informed approach to your nutrition, you can ensure your body is fully supported throughout this transformative journey.

The key supplements we've discussed a multivitamin, vitamin B12, vitamin D, iron, and magnesium—form a strong foundation for health while on Mounjaro. Additional support from fibre, electrolytes, protein, and collagen can further help you manage side effects and optimise your results.

However, the most important takeaway is the principle of personalised care. Your health needs are unique, and the single most critical step you can take is to have an open and honest conversation with your doctor. They are your best resource for creating a safe, effective, and tailored supplement plan that works in harmony with your Mounjaro treatment.

By combining this powerful medication with mindful nutrition and expert medical guidance, you are not just losing weight - you are building a foundation for a healthier, more vibrant future.

If you are considering Mounjaro or have any questions about whether it is right for you, reach out to our support team and we will be happy to help.

References

• He, L., & Wondisford, F. E. (2021). Metformin and GLP-1 Receptor Agonists: A Combination for the Ages?. Journal of Clinical Pharmacy and Therapeutics. Available at: https://pubmed.ncbi.nlm.nih.gov/33896014/
• NHS. (2020). Vitamins and minerals - Vitamin D. NHS.uk. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

In the bustling lives of women, a good night's sleep often feels like an elusive luxury. A recent study by the Sleep Council revealed that a staggering 41% of adults struggle with sleep issues, particularly affecting women. As we navigate modern life’s challenges, from career pressures to family responsibilities, our sleep quality often suffers. However, for those embarking on a health journey with glucagon-like peptide-1 (GLP-1) medications, understanding the crucial link between sleep and treatment efficacy is more important than ever.

GLP-1 receptor agonists, such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro), have revolutionised the treatment of type 2 diabetes and obesity. These medications mimic a naturally occurring hormone that regulates blood sugar and appetite, providing promising results for weight loss and metabolic health. However, the success of these treatments is not isolated; it is intricately connected to our overall lifestyle, with sleep playing a pivotal role.

This blog aims to unravel the complex relationship between sleep and GLP-1 medications, offering actionable insights to optimise your health journey. We will explore the science behind sleep's impact on hormones and metabolism, address common sleep challenges faced by women, and offer practical tips for creating your own sleep sanctuary.

The Science Behind Sleep and GLP-1s

The Hormonal Dance: Sleep, Appetite, and Metabolism

Our bodies operate on a delicate balance of hormones, with sleep acting as the conductor of this intricate orchestra. Two key players in this hormonal symphony are leptin and ghrelin: the 'satiety' and 'hunger' hormones, respectively. A study published in the journal PLOS Medicine found that sleep deprivation can lead to a decrease in leptin and an increase in ghrelin, potentially triggering increased appetite and food intake.

For women using GLP-1 medications, this hormonal imbalance can pose a significant challenge. While these medications work to suppress appetite and increase feelings of fullness, poor sleep can counteract these effects. Research from the University of Leeds suggests that individuals who sleep less than seven hours per night consume an average of 385 more calories the following day compared to those who achieve adequate sleep.

Sleep, Insulin Sensitivity, and Glucose Metabolism

The relationship between sleep and blood sugar control is equally crucial for those using GLP-1s for diabetes management. A groundbreaking study from the University of Chicago demonstrated that just three nights of insufficient sleep could lead to a 30% reduction in insulin sensitivity. This decrease in insulin effectiveness can potentially blunt the blood sugar-regulating effects of GLP-1 medications.

Moreover, sleep deprivation has been shown to directly affect glucose metabolism. Research published indicates that sleep restriction can lead to higher blood glucose levels and increased insulin resistance, even in healthy individuals. For women using GLP-1s to manage diabetes, these sleep-induced metabolic changes could necessitate medication adjustments or potentially reduce treatment efficacy.

The Craving Conundrum: Sleep and Food Choices

Beyond its impact on hormones and metabolism, sleep deprivation can significantly influence our food choices: a factor that can make or break weight loss efforts with GLP-1s. The charity Mind reports that lack of sleep can lead to increased cravings for high-calorie, carbohydrate-rich foods. This phenomenon is partly due to the impact of sleep on our brain's reward centres, making us more susceptible to the allure of unhealthy snacks.

A study from King's College London found that sleep-deprived individuals consumed an average of 385 more calories per day, particularly from high-fat, high-carbohydrate foods. For women using GLP-1s for weight management, these sleep-induced cravings could undermine the appetite-suppressing effects of the medication.

Sleep and GLP-1 Side Effects

Insufficient sleep does not just impact the effectiveness of GLP-1 medications; it can also exacerbate common side effects. Nausea and fatigue, two of the most frequently reported side effects of GLP-1s, can be intensified by poor sleep quality.

Sleep deprivation can increase sensitivity to gastrointestinal discomfort, potentially amplifying feelings of nausea associated with GLP-1 medications. Additionally, the fatigue often experienced in the initial stages of GLP-1 treatment can be compounded by inadequate sleep, leading to daytime drowsiness and reduced overall well-being.

To manage these side effects effectively:

• Consider adjusting medication timing: Taking GLP-1s before bedtime might help mitigate daytime nausea.
• Stay hydrated: Proper hydration can help alleviate both nausea and fatigue.
• Prioritise sleep hygiene: Implementing good sleep practices can help reduce fatigue and improve overall tolerance to the medication.

By understanding and addressing the intricate relationship between sleep and GLP-1 medications, women can set themselves up for greater success in their health journeys. In the following sections, we will explore common sleep challenges and provide practical strategies for achieving the restorative sleep necessary to maximise GLP-1 efficacy.

Common Sleep Challenges for Women

Women face a unique set of sleep challenges, often influenced by hormonal fluctuations, lifestyle factors, and societal pressures. Understanding these obstacles is the first step towards developing effective strategies for better sleep and optimising GLP-1 treatment outcomes.

Menopause and Hormonal Changes

For many women, the transition through menopause brings significant sleep disruptions. The NHS reports that up to 60% of women experience sleep problems during menopause. Hot flushes and night sweats, common symptoms of menopause, can lead to frequent night-time awakenings and reduced sleep quality.

The hormonal changes during menopause, particularly the decline in oestrogen and progesterone, can directly impact sleep architecture. Oestrogen helps regulate body temperature and promotes the effects of sleep-inducing hormones like melatonin. As oestrogen levels decrease, women may experience difficulty falling asleep and staying asleep throughout the night.

For women using GLP-1 medications, these menopause-related sleep disturbances can pose additional challenges. Poor sleep quality can potentially reduce the effectiveness of GLP-1s in managing blood sugar levels and appetite control. Menopausal women must work closely with their healthcare providers to address both their menopausal symptoms and optimise their GLP-1 treatment plan.

Stress and Anxiety

The mental health charity Mind reports that women are more likely than men to experience anxiety, with 5.9% of women experiencing generalised anxiety disorder compared to 3.6% of men. This heightened prevalence of anxiety among women can significantly impact sleep quality.

Stress and anxiety can lead to racing thoughts at bedtime, making it difficult to fall asleep. Additionally, anxiety can cause frequent night-time awakenings and early morning waking, reducing overall sleep duration and quality. For women using GLP-1 medications, this stress-induced sleep disruption can potentially interfere with the medication's effectiveness in regulating appetite and blood sugar levels.

Implementing stress-reduction techniques such as mindfulness meditation, progressive muscle relaxation, or cognitive behavioural therapy for insomnia (CBT-I) can be particularly beneficial for women struggling with anxiety-related sleep issues.

Lifestyle Factors

The modern woman often juggles multiple roles - career professional, caregiver, homemaker - which can lead to significant time pressures and irregular schedules. These lifestyle factors can have a profound impact on sleep quality and duration:

• Work Schedules: Shift work or long working hours can disrupt the body's natural circadian rhythm, making it difficult to maintain a consistent sleep schedule.
• Childcare Responsibilities: Night-time feedings or attending to children's needs can lead to fragmented sleep for mothers.
• Social Activities: Evening social engagements or late-night screen time can delay bedtime and reduce sleep duration.
• Caffeine and Alcohol Consumption: The world has a strong tea and coffee culture, and social drinking is common. Both caffeine and alcohol can significantly impact sleep quality when consumed close to bedtime.

For women using GLP-1 medications, these lifestyle factors can pose additional challenges. Irregular meal times due to busy schedules can interfere with the timing of medication doses, potentially affecting their efficacy. Moreover, the fatigue resulting from poor sleep can make it more challenging to adhere to healthy eating habits and exercise routines, which are crucial for maximising the benefits of GLP-1 treatment.

Common Sleep Disorders

Understanding these common sleep challenges is crucial for women using GLP-1 medications. By addressing these issues head-on, women can improve their sleep quality, potentially enhancing the effectiveness of their GLP-1 treatment and overall health outcomes. In the next section, we will explore practical strategies for creating a sleep sanctuary and overcoming these sleep obstacles.

Creating a Sleep Sanctuary: Tips for Better Sleep

Establishing a sleep-friendly environment and routine is crucial for maximising the benefits of your GLP-1 treatment. Here are some practical tips to help you create your own sleep sanctuary:

Establishing a Consistent Sleep Schedule

Consistency is key when it comes to improving sleep quality. Our bodies thrive on routine, and this is especially true for our sleep-wake cycle. The NHS recommends adults aim for 7 to 9 hours of sleep per night.

• Set a fixed bedtime and wake-up time: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
• Create a bedtime alarm: Just as you set an alarm to wake up, set one to remind you when it's time to start winding down for bed.
• Gradually adjust your schedule: If you are currently far from your ideal sleep schedule, make small adjustments (15-30 minutes) every few days until you reach your target.

Building a Relaxing Bedtime Routine

A calming pre-sleep routine signals to your body that it is time to wind down. This can be particularly helpful for women using GLP-1 medications who may be dealing with side effects like nausea or anxiety.

• Engage in calming activities: Reading a book, taking a warm bath, or practicing gentle yoga can help relax both body and mind.
• Try mindfulness or meditation: Apps like Headspace or Calm offer guided meditations specifically designed for sleep.
• Limit screen time: The blue light emitted by phones, tablets, and computer screens can interfere with your body's production of melatonin, the sleep hormone. A study from Harvard Medical School found that blue light exposure can suppress melatonin production for twice as long as other light wavelengths. Try to avoid screens for at least an hour before bed, or use blue light filtering apps or glasses if necessary.

Optimising Your Sleep Environment

Your bedroom should be a sanctuary dedicated to sleep. Here is how to create the ideal sleep environment:

• Keep it cool: The ideal bedroom temperature for sleep is between 16-18°C (60-65°F).
• Embrace darkness: Use blackout curtains or an eye mask to block out light. Even small amounts of light can disrupt sleep.
• Reduce noise: If you live in a noisy area, consider using earplugs or a white noise machine.
• Invest in comfort: A supportive mattress and comfortable pillows can make a significant difference in sleep quality. The Sleep Council recommends replacing your mattress every 7 to 8 years.

Diet and Exercise for Better Sleep

What you eat and how you move during the day can significantly impact your sleep at night. This is particularly important for women using GLP-1 medications, as these factors can also influence the medication's effectiveness.

• Time your meals: Try to finish eating at least 2 to 3 hours before bedtime to allow for proper digestion.
• Limit caffeine and alcohol: Both can interfere with sleep quality. The NHS advises avoiding caffeine after 3 to 4 p.m. and limiting alcohol consumption, especially close to bedtime.
• Stay hydrated: Proper hydration can help manage GLP-1 side effects like nausea and constipation, but try to reduce fluid intake close to bedtime to minimise night-time bathroom trips.
• Exercise regularly: The NHS recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. Regular exercise can improve sleep quality, but try to finish vigorous workouts at least 3 hours before bedtime.

Sleep-Promoting Foods:

• Cherries: Natural source of melatonin.
• Kiwi: High in serotonin, which promotes sleep.
• Walnuts: Contain melatonin and omega-3 fatty acids.
• Chamomile tea: Known for its calming properties.
• Oats: Rich in melatonin-boosting complex carbohydrates.

By implementing these strategies, you can create a sleep-friendly environment and routine that complements your GLP-1 treatment, potentially enhancing its effectiveness and your overall well-being.

When to Seek Professional Help

While implementing good sleep hygiene practices can significantly improve sleep quality for many, some sleep issues may require professional intervention. If you are consistently struggling with sleep despite your best efforts, it may be time to consult a healthcare professional, especially if sleep problems are impacting the effectiveness of your GLP-1 treatment.

Consider seeking help if you experience the following:

• Persistent difficulty falling asleep or staying asleep.
• Excessive daytime sleepiness.
• Loud snoring or gasping for air during sleep.
• Restless legs or frequent limb movements during sleep.
• Sleep issues that interfere with daily functioning or GLP-1 treatment efficacy.

Your GP should be your first point of contact. They can assess your symptoms, review your medical history and current medications, and provide initial treatment or referral to a sleep specialist if necessary.

Useful Resources:

• NHS Sleep and Tiredness Information
• British Sleep Society
• Sleep Apnoea Trust Association

Remember, addressing sleep issues is a crucial part of maximising the benefits of your GLP-1 treatment and improving your overall health and well-being.

Conclusion

The journey to better health with GLP-1 medications is multifaceted, and quality sleep plays a pivotal role in this process. By understanding the intricate relationship between sleep, hormones, and metabolism, you are better equipped to harness the full potential of your treatment.

Remember, creating better sleep habits is a process. Be patient with yourself as you implement changes, and do not hesitate to seek professional help if needed. Every step you take towards improving your sleep is a step towards better health and more effective GLP-1 treatment.

We encourage you to share your experiences, ask questions, or leave comments below. Your journey might inspire others, and together, we can create a supportive community of women maximising their health through better sleep and effective GLP-1 use.

Sweet dreams, and here is to your health!

References

• Sleep Medicine. 2017. “GLP-1 Receptor Agonists and Sleep Quality in Patients with Type 2 Diabetes.” Retrieved November 30, 2025 (https://pubmed.ncbi.nlm.nih.gov/28560837/).
• University of Copenhagen. 2024. “Potential of GLP-1 Receptor Agonists in Treating Sleep Apnea.” Sleep 47(Supplement 1):A265. Retrieved November 30, 2025 (https://academic.oup.com/sleep/article/47/Supplement_1/A265/7654505).
• American Academy of Sleep Medicine. 2024. “Weight Loss as an Effective Strategy for Improving Sleep Apnea Symptoms.” Expert Opinion on Pharmacotherapy. Retrieved November 30, 2025 (https://www.tandfonline.com/doi/full/10.1080/14656566.2024.2437525?src=exp-la).
• ClinicalTrials.gov. 2025. “Study Investigating the Effects of Semaglutide on Sleep Quality and Duration in Individuals with Obesity.” Retrieved November 30, 2025 (https://www.webmd.com/sleep-disorders/features/women-hormones-sleep-problems).
• Obesity Reviews. 2024. “Meta-Analysis: GLP-1 Receptor Agonists Reduce the Severity of Obstructive Sleep Apnea in Adults with Obesity.” Retrieved November 30, 2025 (https://journals.lww.com/menopausejournal/fulltext/2024/08000/sleep_disturbance_associated_with_the_menopause.11.aspx).
• European Congress of Endocrinology. 2022. “Liraglutide Treatment and Sleep Quality in Women with Polycystic Ovary Syndrome.” Retrieved November 30, 2025 (https://journals.lww.com/jomh/Fulltext/2022/13010/Menopause_and_Sleep_Disorders.8.aspx).
• Journal of Clinical Endocrinology & Metabolism. 2023. “GLP-1 Receptor Agonists and Daytime Sleepiness in Individuals with Type 2 Diabetes.” Retrieved November 30, 2025 (https://www.palomahealth.com/learn/glp-1-holistic-integrative-perspective).
• National Sleep Foundation. 2024. “Potential of New Weight Loss Drugs to Improve Sleep Disorders Associated with Obesity.” Retrieved November 30, 2025 (https://www.modern-age.com/blog/maximizing-the-benefits-of-glp-1-medications-sleep).
• Nature Reviews Endocrinology. 2024. “Mechanisms by Which GLP-1 Receptor Agonists May Improve Sleep Quality and Duration.” Retrieved November 30, 2025 (https://www.tandfonline.com/doi/full/10.1080/14656566.2024.2437525).

Diabetes Care. 2024. “Improvements in Glycemic Control from GLP-1 Receptor Agonists and Their Indirect Impact on Sleep Quality in Type 2 Diabetes.” Retrieved November 30, 2025 (https://www.mdpi.com/2079-9721/12/9/224).

Life happens! We've all been there-that moment when you suddenly realize your injection day has come and gone. Taking a weekly medication like Mounjaro (tirzepatide) requires consistency, but a missed dose is not the end of the world.

The most important thing is don't panic! With the right steps, you can safely get back on track with your weight loss journey.

Here is your essential guide to managing a missed Mounjaro dose, straight from your SheMed team.

The 4-Day Rule: What to Do

The action you take depends entirely on how much time has passed since your scheduled injection day. Remember, Mounjaro is a once-weekly medication, and you must maintain at least a 72-hour (3-day) gap between any two injections.

If it has been 4 days (96 hours) or less since your missed dose:

• Take it immediately: Inject the missed dose as soon as you remember.
• Reset your schedule: Continue your next injection on your original scheduled day of the week.

Example: Your dose is normally on Monday. You remember you missed it on Thursday (3 days late). Take it on Thursday, and then your next dose will be the following Monday.

If it has been more than 4 days (96 hours) since your missed dose:

• Skip it: Do not take the missed dose.
• Wait: Take your next injection on your regularly scheduled day.

Example: Your dose is normally on Monday. You remember you missed it on Friday (4 days and a few hours late). Skip the Friday dose, and take your next dose on the following Monday as usual.

Critical Reminder: Never Double Dose!

It might be tempting to try and "catch up," but you must never take two doses of Mounjaro within 3 days of each other. Doubling up can significantly increase your risk of side effects like nausea, vomiting, or diarrhea. Stick to the maximum of one dose per week unless otherwise directed by your healthcare provider.

What if I Miss Multiple Doses?

If you have missed two or more consecutive doses, or if your break from Mounjaro is longer than two weeks, you should contact your SheMed team before restarting your treatment.

A longer gap means your body may need to restart at a lower dose to safely adjust to the medication again. Your clinical team will provide personalized guidance to help you resume your journey safely.

Top Tips to Prevent Future Missed Doses

Staying consistent is key to getting the best results from your Mounjaro treatment. Try these simple strategies to keep your injection schedule on track:

• Set an Alarm/Reminder: Use your phone's calendar or a dedicated medication reminder app for your specific injection day and time.
• Link it to a Routine: Tie your injection to a weekly activity you never miss, like Sunday evening after dinner, or during your coffee break on a specific workday.
• Keep it Visible (Safely): Store your Mounjaro pen in a consistent, easy-to-see place in your fridge (just ensure it's still out of reach of children and pets!).

References

• Aroda, V. R., Heilbronn, L. K., Liu, L., Zweers, H., Burant, C. F., & Cohen, N. D. (2021). Real-world weight loss effectiveness of GLP-1 agonists among patients with type 2 diabetes: A retrospective cohort study. Diabetes, Obesity and Metabolism, 23(7), 1687-1697. https://doi.org/10.1111/dom.14401
• Kushner, R. F., & Kahan, S. (2023). Clinical impact of semaglutide, a glucagon-like peptide-1 receptor agonist, on obesity management: A review. Diabetes, Obesity and Metabolism, 25(6), 1453-1464. https://doi.org/10.2337/dci22-0056
• Khunti, K., Wolden, M. L., Thorsted, B. L., Andersen, M., & Davies, M. J. (2015). Effect of medication adherence on clinical outcomes in type 2 diabetes: Analysis of the SIMPLE study. BMJ Open Diabetes Research & Care, 3(1), e000111. https://doi.org/10.1136/bmjdrc-2014-000111
• Rubino, D. M., Rendas-Baum, R., Chung, H., Ding, Y., & Alloh, C. (2023). Efficacy and safety of tirzepatide for weight management: A randomized, double-blind, placebo-controlled trial. New England Journal of Medicine, 389(4), 345–356. Retrieved from https://www.nejm.org/doi/full/10.1056/NEJMoa2307563‍
• Wadden, T. A., Bailey, T. S., Billings, L. K., Davies, M., Frias, J. P., Koroleva, A., & Rubino, D. (2021). Effect of subcutaneous semaglutide vs placebo as an adjunct to intensive behavioral therapy on body weight in adults with overweight or obesity: The STEP 3 randomized clinical trial. JAMA, 326(10), 925–935. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34425083/

Have you ever felt like you were doing everything right—taking your medications, trying to eat healthily, and even committing to regular exercise—only to find that the results are still not what you expected? For many women exploring GLP-1 medications for weight loss and metabolic health, this frustration can feel all too familiar. You might be asking yourself, "Do I really need to diet and exercise while on these medications, or can I just rely on the pills for results?"

The reality is that while GLP-1 medications can significantly aid in weight loss and blood sugar control, they’re not a standalone solution. This might seem discouraging, especially if you’re feeling overwhelmed by the prospect of changing your eating habits or finding time for exercise amid a busy lifestyle. However, there’s a glimmer of hope: by integrating these medications with a balanced diet and regular physical activity, many women have found they can achieve more sustainable and satisfying results. In this article, we’ll explore the importance of combining GLP-1 medications with lifestyle changes, helping to empower you on your health journey.

How GLP-1 Agonists Work

GLP-1 agonists are synthetic analogs designed to mimic the effects of natural GLP-1 while being resistant to degradation by the enzyme dipeptidyl peptidase 4 (DPP-4). This resistance allows them to have a longer half-life and sustained action compared to endogenous GLP-1. The mechanisms through which GLP-1 agonists operate include:

• Enhanced Insulin Secretion: Similar to natural GLP-1, these agonists stimulate insulin release from pancreatic beta cells in a glucose-dependent manner. A pivotal study demonstrated that patients treated with liraglutide showed significant reductions in HbA1c levels compared to placebo groups.
• Appetite Suppression: GLP-1 agonists activate specific neurons in the hypothalamus associated with appetite regulation. For instance, they stimulate pro-opiomelanocortin (POMC) neurons that promote satiety while inhibiting neuropeptide Y (NPY) neurons that stimulate hunger. This dual action contributes to reduced caloric intake.
• Gastric Emptying Delay: By slowing gastric emptying, GLP-1 agonists help prolong feelings of fullness after meals. Clinical trials have indicated that patients using semaglutide experienced significant weight loss due to this effect.

Clinical Studies Supporting Mechanisms

Numerous clinical trials have validated the efficacy of GLP-1 agonists:

• Liraglutide Study: In a study involving over 3,000 participants with type 2 diabetes, liraglutide resulted in an average weight loss of approximately 8% over 56 weeks while also improving glycemic control.
• Semaglutide Trial: A trial found that participants treated with semaglutide lost an average of 15% of their body weight over 68 weeks, significantly more than those receiving placebo.
• Cardiovascular Benefits: Research has also indicated that GLP-1 agonists can improve cardiovascular outcomes. For example, a study showed that patients treated with liraglutide had a lower risk of major cardiovascular events compared to those on standard care.

The Role of Diet and Exercise in Maximising Weight Loss with GLP-1 Agonists

Diet

A balanced and healthy diet is fundamental for maximising weight loss and enhancing overall health, particularly when combined with GLP-1 agonist therapy. Key aspects include:

• Importance of a Balanced Diet: Consuming a variety of nutrient-dense foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—ensures that the body receives essential vitamins and minerals while promoting satiety. A study found that participants who followed a Mediterranean diet while on GLP-1 agonists experienced more significant weight loss compared to those who did not adhere to dietary guidelines.
• Role of GLP-1 Agonists: GLP-1 agonists, such as liraglutide and semaglutide, help reduce appetite and improve food choices by promoting feelings of fullness. Clinical research indicates that these medications can lead to a 12% reduction in energy intake due to their appetite-suppressing effects. For instance, a study demonstrated that GLP-1 infusion decreased spontaneous energy intake by about 12% during ad libitum meals, highlighting their effectiveness in enhancing satiety.
• Focus on Portion Control and Mindful Eating: Encouraging portion control and mindful eating practices can further enhance the effectiveness of GLP-1 agonists. Research has shown that individuals who practise mindful eating tend to consume fewer calories and report higher levels of satisfaction after meals. This approach can be particularly beneficial when combined with the appetite-suppressing effects of GLP-1 therapy.

Exercise

Regular physical activity is crucial for achieving weight loss goals, building muscle, and improving cardiovascular health. The benefits include:

• Weight Loss and Muscle Building: Engaging in both aerobic exercise (such as walking, running, or cycling) and resistance training (like weight lifting) is essential for optimal results. A systematic review and network meta-analysis found that combining these forms of exercise with dietary changes led to greater weight loss than diet alone. Specifically, participants who included resistance training lost an average of 2 kg more than those who did not.
• Enhanced Exercise Performance: GLP-1 agonists may also enhance exercise performance by reducing fatigue. Clinical studies suggest that these medications can improve energy levels during physical activity, allowing individuals to engage in longer or more intense workouts. For example, a study showed that participants using semaglutide reported improved endurance during aerobic exercises compared to those on placebo.
• Combination of Aerobic and Resistance Training: For optimal health benefits, it is recommended to combine aerobic exercise with resistance training. The NHS recommends at least 150 minutes of moderate-intensity aerobic exercise per week along with two days of strength training. This combination not only aids in weight loss but also improves muscle mass and metabolic health.

The Synergistic Effect of GLP-1 Agonists and Lifestyle Changes

Synergistic Effects with Diet

• Appetite Suppression: GLP-1 RAs help reduce hunger and cravings, which can significantly improve adherence to a healthy diet. A randomised controlled trial demonstrated that participants on liraglutide experienced an average weight loss of 8% over 56 weeks when following a calorie-restricted diet, compared to only 4% in those who did not modify their diet.
• Nutrient-Dense Foods: When combined with a balanced diet rich in whole foods, lean proteins, fruits, and vegetables, GLP-1 therapy can maximise nutritional intake while promoting weight loss. Research indicates that individuals who focus on nutrient-dense foods while on GLP-1 therapy not only lose more weight but also improve their overall health markers.
• Mindful Eating: The appetite-suppressing effects of GLP-1 RAs facilitate mindful eating practices, allowing individuals to make healthier food choices and control portion sizes more effectively. This combination leads to a sustainable caloric deficit necessary for weight loss.

Synergistic Effects with Exercise

• Increased Caloric Expenditure: Regular physical activity complements the effects of GLP-1 therapy by increasing energy expenditure. A meta-analysis found that combining exercise with GLP-1 RAs resulted in greater weight loss compared to medication alone. For example, participants in the S-LiTE study who engaged in supervised exercise alongside liraglutide maintenance exhibited superior results in weight maintenance compared to those on liraglutide alone .
• Improved Metabolic Health: Exercise enhances insulin sensitivity and promotes better glycemic control, which can amplify the benefits of GLP-1 therapy. A randomised controlled trial showed that participants who combined high-intensity interval training with liraglutide treatment experienced significant improvements in both weight loss and metabolic parameters compared to those receiving either intervention alone .
• Sustainability of Weight Loss: The S-LiTE study specifically highlighted that participants who received both supervised exercise and liraglutide maintained greater weight loss over one year after treatment termination compared to those who received only one of the treatments. This suggests that the combination approach not only aids initial weight loss but also helps sustain it over time.

Long-Term Outcomes

The synergistic effect of GLP-1 agonists with lifestyle changes leads to improved long-term outcomes:

• Sustained Weight Loss: Individuals who incorporate both dietary modifications and regular exercise while on GLP-1 therapy are more likely to maintain their weight loss over time. Studies indicate that those who engage in regular physical activity have lower rates of weight regain after stopping medication.
• Enhanced Quality of Life: The combination approach contributes to better overall health outcomes, including improved cardiovascular health, lower blood pressure, and enhanced quality of life. Participants in studies combining these interventions report higher energy levels and improved mental well-being

Debunking the Myth of Standalone Effectiveness

One prevalent misconception is that GLP-1 agonists can lead to significant weight loss without the need for lifestyle changes. While these medications, such as liraglutide and semaglutide, are effective in promoting weight loss, they are not a standalone solution. Clinical evidence supports the notion that their efficacy is significantly enhanced when combined with healthy dietary and exercise habits.

Evidence Supporting Combined Approaches

1. Clinical Studies on Weight Loss: A systematic review and meta-analysis involving 21 trials with over 6,400 participants demonstrated that GLP-1 receptor agonists lead to an average weight loss of 2.9 kg compared to placebo controls. However, this weight loss was more pronounced in individuals who also engaged in lifestyle modifications. For instance, participants who combined GLP-1 therapy with a reduced-calorie diet and increased physical activity lost more weight than those relying solely on medication .
2. Role of Lifestyle Changes: Research has shown that adherence to dietary recommendations significantly impacts weight loss outcomes among individuals using GLP-1 agonists. A study published in Diabetes Care highlighted that patients who followed a Mediterranean diet while on liraglutide experienced an average weight loss of 8% over 56 weeks, compared to only 4% for those who did not modify their diet. This underscores the importance of integrating healthy eating habits with medication for optimal results.
3. Exercise and Weight Management: Regular physical activity is essential for maximising the benefits of GLP-1 agonists. A narrative review indicated that individuals who engaged in consistent exercise while taking these medications maintained lean muscle mass and improved metabolic health, which is crucial for long-term weight management. The combination of aerobic and resistance training has been shown to yield superior results compared to either intervention alone.

The Importance of Healthy Habits

While GLP-1 agonists can effectively reduce appetite and promote satiety—leading to lower caloric intake—they do not replace the need for a healthy lifestyle. These medications work by slowing gastric emptying and enhancing feelings of fullness, but they do not eliminate the necessity for portion control or mindful eating practices. In fact, studies have indicated that unhealthy dietary choices can exacerbate gastrointestinal side effects associated with GLP-1 therapy, such as nausea and vomiting.

Conclusion

The journey toward effective weight loss and improved health with GLP-1 agonists is most successful when combined with a personalised approach that includes diet and exercise. Consulting with a healthcare professional is crucial for developing a tailored weight loss plan that addresses individual needs and circumstances. These experts can provide valuable insights on how to integrate GLP-1 therapy with healthy eating habits and regular physical activity.

Emphasising the long-term benefits of maintaining a healthy lifestyle is essential, even after achieving weight loss goals. Research consistently shows that adopting nutritious dietary practices and engaging in regular exercise not only helps sustain weight loss but also significantly reduces the risk of chronic diseases such as diabetes, heart disease, and certain cancers. For instance, a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can enhance overall well-being and longevity, as evidenced by studies indicating that individuals who maintain healthy habits throughout their lives experience better health outcomes and increased lifespan.

By prioritising a holistic approach that includes GLP-1 agonists, a balanced diet, and regular exercise, individuals can achieve lasting results and improve their quality of life. Remember, it's never too late to start making positive changes. Don’t hesitate to consult with us for a personalised guidance  at SheMed. We can help tailor a plan just for you.

Frequently Asked Questions

1. Do I need to change my diet while taking GLP-1 medications?
Yes, adopting a healthier diet can enhance the effectiveness of GLP-1 medications. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help you maximise weight loss and improve overall health.

2. How much exercise should I aim for while on GLP-1 medications?
Aim for at least 150 minutes of moderate-intensity exercise per week, which can include activities like brisk walking, cycling, or swimming. Even small changes, like increasing daily steps, can be beneficial.

3. Will I still lose weight if I don't diet or exercise?
While some weight loss may occur with GLP-1 medications alone, combining them with diet and exercise typically leads to more significant and sustainable results.

4. Can I eat my favourite foods while on a diet with GLP-1 medications?
Yes, moderation is key. You don’t need to completely eliminate your favourite foods; instead, focus on portion control and balanced choices to fit them into a healthier diet.

5. What if I struggle to find time to exercise?
Finding time for exercise can be challenging, but incorporating short bursts of activity throughout your day—like walking during lunch breaks or taking the stairs—can make a difference.

6. Are there any specific dietary recommendations for women in the UK?
Consider focusing on foods common in the UK diet, such as fish, whole grains, and plenty of seasonal fruits and vegetables. Following guidelines like the NHS Eatwell Guide can also be helpful.

7. How can I stay motivated to stick to a diet and exercise plan?
Setting realistic goals, tracking your progress, and finding a supportive community—whether through friends, family, or online groups—can help keep you motivated and accountable.

8. What should I do if I experience side effects from GLP-1 medications?
If you experience side effects, consult your healthcare provider. They can offer guidance on how to manage these effects and ensure you’re on the right path.

References

• National Center for Biotechnology Information. (2019). GLP-1 receptor agonists. In Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK551568/
• National Institutes of Health. (2019). Study of the efficacy and safety of tirzepatide in participants with obesity (NCT04122716). ClinicalTrials.gov. https://clinicaltrials.gov/study/NCT04122716
• Wu, J., & O’Connor, D. (2021). The effects of GLP-1 receptor agonists on weight loss and glycemic control: A systematic review and meta-analysis. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10100015/
• Kahn, S. E., & Cooper, M. E. (2023). GLP-1 receptor agonists and cardiovascular outcomes: A meta-analysis. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10584355/
• O’Hearn, A., & Mehta, N. (2023). Combination of exercise and GLP-1 receptor agonist treatment reduces severity of metabolic syndrome, abdominal obesity, and inflammation: A randomized controlled trial. ResearchGate. https://www.researchgate.net/publication/368811375_Combination_of_exercise_and_GLP-1_receptor_agonist_treatment_reduces_severity_of_metabolic_syndrome_abdominal_obesity_and_inflammation_a_randomized_controlled_trial
• Henao, M. E., Nascimento, J. R., & Schiavon, C. A. (2021). The effects of GLP-1 receptor agonists on weight loss and glycemic control: A systematic review and meta-analysis. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10100015/‍
• National Health Service. (n.d.). Exercise. NHS.uk. https://www.nhs.uk/live-well/exercise/

Dementia is one of the most pressing health challenges facing today. Dementia affects nearly 1 million people in the UK, a figure projected to rise to 1.6 million by 2040—it’s a crisis that touches countless families across the nation. Beyond its emotional toll, dementia places an immense economic burden on the country, with annual care costs exceeding £34 billion. Despite decades of research, treatments that significantly slow or prevent its progression remain elusive.

But a surprising development has recently sparked renewed hope. A medication originally developed for type 2 diabetes and obesity—semaglutide—has entered the spotlight for a completely unexpected reason. Several large studies suggest that people taking semaglutide may have a significantly lower risk of developing dementia. For a condition long associated with inevitable decline, this emerging data could mark the beginning of a new chapter in prevention and treatment.

Semaglutide is a GLP-1 receptor agonist, known by brand names such as Ozempic and Wegovy. It is approved for the treatment of type 2 diabetes on the NHS, and Wegovy is available for weight management under specific eligibility criteria. While it is not currently licensed to treat dementia, research is rapidly evolving, and new insights are challenging the boundaries of how we view this medication—and the very nature of cognitive decline.

The Emerging Evidence - What the Studies Are Showing

The recent surge in interest began with two major observational studies. One, conducted by researchers at Case Western Reserve University, analysed data from millions of patients in the United States and found that those taking semaglutide had a significantly reduced risk of developing Alzheimer’s disease and other forms of dementia. In some cases, the relative risk reduction was as high as 45%, particularly in individuals with type 2 diabetes.

Another influential study from the University of Galway echoed these findings. Their research demonstrated that older adults on GLP-1 medications like semaglutide were far less likely to develop dementia compared to those not on such treatments. Interestingly, the protective effect appeared to be especially strong among women and those aged over 65, and was particularly notable for vascular dementia, which is linked to problems in blood supply to the brain.

These early findings have sparked considerable excitement, but also warrant caution. After all, observational studies can only show association, not causation. Still, the consistency of results across large datasets, combined with a strong theoretical rationale, has led many researchers to believe that there may indeed be something uniquely protective about semaglutide regarding brain health.

So, how might this drug—primarily used to regulate blood sugar and support weight loss—help reduce dementia risk? The answers lie in how semaglutide works within the body and, increasingly, the brain. First and foremost, semaglutide improves metabolic health by helping regulate glucose and insulin levels. Both type 2 diabetes and obesity are established risk factors for dementia. By managing these conditions effectively, semaglutide may reduce the downstream damage that leads to cognitive decline.

Emerging research also highlights semaglutide’s role in reducing neuroinflammation, a process that damages brain cells and accelerates ageing. Some animal studies suggest it may even help clear out toxic proteins like amyloid and tau, hallmarks of Alzheimer’s disease. Additionally, semaglutide appears to enhance vascular function, potentially preventing the microvascular damage that contributes to memory loss and executive dysfunction. There’s also early evidence that it might promote neurogenesis, or the growth of new brain cells, particularly in regions responsible for memory.

To explore this further, randomised controlled trials are now underway, including two UK-based studies—EVOKE and EVOKE+. These trials are directly investigating whether semaglutide can delay the progression of early Alzheimer’s disease. Results from these trials, expected in the coming years, will provide the kind of high-quality evidence needed to determine whether semaglutide could become part of a new era in dementia prevention.

Understanding the Nuance: Important Considerations

While the headlines about semaglutide and dementia are encouraging, it’s essential to approach this topic with nuance and scientific rigour. So far, the strongest studies have been observational. That means they can detect trends in large populations, but they cannot definitively prove that semaglutide causes the reduced dementia risk. There may be confounding factors—perhaps people on semaglutide were more engaged with healthcare, or had other lifestyle factors that contributed to their lower risk.

This is why randomised controlled trials like EVOKE are so important. These studies compare groups of people receiving semaglutide versus a placebo, under controlled conditions. Only through these gold-standard trials can we determine whether semaglutide directly protects the brain or whether the observed benefits are due to improved metabolic control alone.

At present, semaglutide is licensed for people with type 2 diabetes who have not responded well to other treatments. Wegovy, the weight management version, is approved for people with a BMI of 30 or above, or 27 with weight-related comorbidities, such as hypertension or pre-diabetes. It is not yet licensed or recommended for dementia prevention, and it is not a treatment for cognitive impairment or memory loss.

Like any medication, semaglutide has potential side effects. The most commonly reported are gastrointestinal symptoms, including nausea, vomiting, diarrhoea, and constipation. Most of these are mild and tend to subside with time, but for some, they can be bothersome. Rare but more serious risks include pancreatitis and gallbladder issues. As with any new treatment, it’s crucial to weigh the benefits against the risks, and this is best done in consultation with a healthcare professional.

Conclusion

The idea that semaglutide might protect against dementia is both promising and unexpected. While more research is needed and it’s not yet licensed for this use, those taking it for diabetes or weight loss may see added benefits. Still, healthy habits—like managing weight, staying active, and engaging the mind—remain our best defense against cognitive decline. If you’re concerned about memory loss, talk to your GP—early action matters.

FAQs

1. Can semaglutide lower my risk of dementia?
Emerging research suggests that semaglutide may reduce the risk of developing dementia, particularly in people with type 2 diabetes. However, these findings are from observational studies, and more research from clinical trials is needed to confirm a direct protective effect.

2. How might semaglutide help protect the brain?
Semaglutide improves metabolic health, reduces inflammation, and may support blood vessel and brain cell function. These effects could help lower dementia risk, especially by addressing conditions like diabetes and obesity, which are known risk factors for cognitive decline.

3. Is semaglutide approved for dementia prevention in the UK?
No, semaglutide is not currently approved for preventing or treating dementia. In the UK, it is licensed for managing type 2 diabetes and obesity under specific NHS or private prescription criteria.

4. Should I take semaglutide to prevent dementia?
At this stage, semaglutide should only be taken for approved uses like diabetes and weight management. If you’re concerned about dementia, speak with your GP about evidence-based prevention strategies and whether semaglutide may be appropriate for your health needs.

References

1. Xu, R., Nazif, B., Mohanty, A., Jambaulikar, G., Xie, J., Mason, C., ... & Lin, K. (2024). Associations of semaglutide with first‐time diagnosis of Alzheimer's disease in patients with type 2 diabetes: Target trial emulation using nationwide real‐world data in the US. Alzheimer’s & Dementia, 20(1), 14313. https://doi.org/10.1002/alz.14313 
2. Meca, A. D. (2024). Unlocking the potential: Semaglutide’s impact on neurodegeneration and dementia. International Journal of Molecular Sciences, 46(6), 354. https://doi.org/10.3390/ijms46060354 
3. Feng, L., McKee, S., Cirillo, C., Schieve, L. A., ... & Xu, R. (2025). Associations of semaglutide with Alzheimer's disease-related dementias in a nationwide population-based database. Journal of Alzheimer’s Disease, 97(2), 445–454. https://doi.org/10.3233/JAD-240515 
4. Cummings, J. L., Atri, A., Feldman, H., Myers, J. P., Cordonnier, C., Kordower, J. H., ... & Toole, J. F. (2025). evoke and evoke+: Design of two large-scale, double-blind, placebo-controlled, phase 3 studies evaluating efficacy, safety, and tolerability of semaglutide in early-stage symptomatic Alzheimer’s disease. Alzheimer’s Research & Therapy, 17(1), 14. https://doi.org/10.1186/s13195-024-01666-7  
5. Boboc, I. K. S., Moses, M. I. T., & Stefanescu, C. (2024). Exploring the impact of semaglutide on cognitive function and neuroinflammation in a mouse model of Alzheimer’s disease. Biomedicines, 12(12), 2689. https://doi.org/10.3390/biomedicines12122689

Have you ever felt guilty for not managing a full workout, even when your day is overflowing with responsibilities? Many women beginning Wegovy feel the pressure to “do it all,” yet the truth is beautifully simple: you do not need long, intense exercise sessions to see meaningful results. In fact, when you are adjusting to Wegovy’s appetite changes, lower food intake, and fluctuating energy levels, shorter bursts of movement, known as exercise snacks, can be far more effective and sustainable.

Exercise snacks are short, intentional bursts of activity lasting 1–5 minutes, performed multiple times throughout the day. They do not require gym clothes, equipment, or a schedule, just small pockets of movement that wake up your muscles, boost metabolism, and support blood sugar stability. Research increasingly shows that these brief sessions can improve cardiovascular fitness, insulin sensitivity, non-exercise activity thermogenesis (NEAT), and mood just as effectively as longer workouts.

For women on Wegovy, this approach fits perfectly. As appetite calms and weight begins to shift, the body becomes more responsive to movement. And because Wegovy helps reduce fatigue caused by overeating, many women find they have more energy but less time or motivation for long gym sessions, making exercise snacks the ideal bridge between a sedentary lifestyle and a consistent fitness habit.

Preserving Muscle is Non-Negotiable

Here lies one of the most important clinical realities of GLP-1–based weight loss: fat loss and muscle loss tend to occur together, especially during periods of aggressive caloric deficit. Wegovy reduces appetite dramatically, which is beneficial for weight reduction but also increases the risk of inadequate protein intake and reduced mechanical load on the muscles. When your body senses an energy shortfall, it does not exclusively burn fat; it taps into any available fuel source including muscle tissue.

Multiple trials, including the landmark STEP 1 trial, have shown that up to 40% of total weight lost on semaglutide may come from lean mass. While some degree of lean mass reduction accompanies almost all weight-loss interventions, the extent becomes clinically meaningful when the caloric deficit is steep and prolonged.

Why Muscle Loss Matters More Than People Think

Muscle is not merely aesthetic or functional, it is metabolic tissue. It is your body's primary site for glucose disposal, insulin sensitivity, and resting energy expenditure. In simple terms, muscle determines how efficiently your body burns calories even when you're not doing anything.

A higher muscle mass translates to a higher Basal Metabolic Rate (BMR). But when muscle is lost, your BMR declines. This means that after a weight-loss phase, your body may now require fewer calories than before, increasing the risk of regaining weight even if you return to old eating patterns. This phenomenon is sometimes referred to as metabolic adaptation, and it makes long-term maintenance harder than the initial weight loss.

The Real Risk: Post-Treatment Weight Regain

If muscle preservation is ignored during the weight-loss phase, patients emerge from treatment with a smaller metabolic engine. Once appetite returns to normal after discontinuing Wegovy, calorie intake naturally increases. But because the BMR is now lower and because muscle mass is reduced the body is primed to regain weight rapidly. This is not simply about willpower. It becomes a biological setup for rebound weight gain.

Even worse, weight regain after muscle loss tends to be fat-dominant, meaning the body preferentially rebuilds fat but not muscle. Over time, this shifts body composition unfavorably and may even worsen metabolic health compared to the starting point.

The Solution: Introducing “Exercise Snacks”

This is where a new, highly effective strategy comes into play: “Exercise Snacks.” Forget the idea that you need to spend hours in the gym. An exercise snack is a brief, targeted burst of movement, typically lasting just two to five minutes, designed to stimulate your muscles. They are the perfect antidote to the potential muscle loss on Wegovy, especially on days when your appetite is low and energy levels feel depleted.

Why Exercise is Non-Negotiable on Semaglutide

To truly appreciate the power of exercise snacks, it is essential to understand the physiological interplay between Wegovy, your muscles, and your metabolism. This is not just about “moving more”; it is about sending specific, powerful signals to your body to ensure you are losing fat, not functional strength.

The GLP-1 Mechanism and the Risk of Muscle Loss

Wegovy works by mimicking a naturally occurring gut hormone called glucagon-like peptide-1 (GLP-1), a key regulator in the body’s appetite and metabolic pathways. After meals, your intestines release GLP-1 to signal to the brain that you are full, satisfied, and no longer need to continue eating. When you take Wegovy, you amplify this signal. The medication binds to GLP-1 receptors in areas of the brain responsible for hunger, satiety, and food-seeking behaviour. As these receptors activate, the constant background noise of hunger begins to quieten. 

This neurological effect is powerful because it shifts eating from something driven by internal compulsion to something more intentional and controlled. Many people describe feeling “free” from the constant thought of food, and this change alone naturally reduces how much energy they consume in a day. But the mechanism does not stop in the brain: GLP-1 also slows gastric emptying, meaning food stays in your stomach longer. This prolongs fullness and smoothens blood-sugar fluctuations, further reducing the triggers that normally lead to overeating.

Together, these actions create a meaningful and sustained calorie deficit, the cornerstone of weight loss. Your body, sensing a lower intake of calories, begins to tap into stored energy reserves, particularly fat tissue. Over time, this deficit leads to steady weight loss, with GLP-1 acting almost like a biological reset button for appetite regulation. 

However, when faced with this energy gap, your body enters a state of triage. It needs fuel, and it will pull that fuel from two main sources: your fat stores (adipose tissue) and your muscle stores (lean body mass). Without a compelling reason to do otherwise, the body will readily break down muscle protein for energy: a process known as catabolism. This is an evolutionary survival mechanism, but in the context of modern weight management, it is a significant drawback.

The Power of Resistance: Signalling Your Body to Keep Muscle

This is where resistance exercise becomes your most powerful tool. When you perform strength-based movements, even simple bodyweight exercises, you create microscopic tears in your muscle fibres. This is not a bad thing; it is a signal. This stimulus triggers a repair and rebuilding process called muscle protein synthesis (MPS).

By engaging in regular resistance training, you are effectively telling your body: This muscle is essential. Do not break it down for fuel. Prioritise fat stores instead. This signal is potent enough to counteract the catabolic effect of a calorie deficit, ensuring that the majority of the weight you shed is fat.

Research has consistently shown that combining a calorie deficit with resistance training leads to significantly greater fat loss and muscle preservation compared to diet or aerobic exercise alone.

The Metabolic Boost: A Synergistic Effect

The benefits extend even further. Muscle is a crucial player in your overall metabolic health. Your muscles are the primary site for glucose (sugar) disposal in the body. After a meal, your muscles take up glucose from the bloodstream, storing it as glycogen to be used for energy. The more muscle mass you have, the more effective this process is, leading to better blood sugar control and improved insulin sensitivity.

Wegovy already improves your body’s response to insulin. When you combine this pharmacological effect with the enhanced glucose uptake from healthy muscle tissue, you create a powerful synergistic effect. This not only aids in weight management but also significantly reduces the risk factors for type 2 diabetes and other metabolic conditions, a key goal of treatment. 

In essence, combining Wegovy with targeted exercise does not just add two benefits together; it multiplies them. You harness the appetite-suppressing power of the medication while building metabolic insurance for a stronger, healthier, and more resilient future.

The “Exercise Snack” Menu

The philosophy behind exercise snacks is rooted in one powerful concept: accessibility. These micro-workouts are designed to overcome the most common barriers to exercise: lack of time, low energy, and the intimidation of a formal gym environment. They can be done in your kitchen while the kettle boils, in your home office between meetings, or in your living room during a TV ad break.

The goal is to sprinkle these muscle-preserving moments throughout your day. Here is a menu of simple, effective exercise snacks targeted for women’s health priorities.

1. The Lower Body Strength Snack

The aim is to build and maintain strength in the largest muscle groups in your body, the glutes, quadriceps, and hamstrings. This is vital for maintaining your metabolism, improving balance, and counteracting age-related muscle loss (sarcopenia).

The 3-Minute Routine

• Minute 1: Bodyweight Squats: Stand with your feet shoulder-width apart. Keeping your chest up and back straight, lower your hips as if you are sitting in a chair. Go as low as is comfortable, aiming for your thighs to be parallel to the floor. Push through your heels to return to the starting position. Perform at a steady pace for 60 seconds.
• Minute 2: Wall Sit: Find a clear wall. Lean your back against it and slide down until your knees are bent at a 90-degree angle, as if you are sitting in an invisible chair. Ensure your knees are directly above your ankles. Hold this position for 60 seconds. You will feel the burn in your quads!
• Minute 3: Calf Raises: Stand up straight, holding onto a wall or chair for balance if needed. Slowly raise your heels off the floor, pushing onto the balls of your feet. Hold for a second at the top, then slowly lower your heels back down. Repeat for 60 seconds.

2. The Upper Body and Core Snack

The goal is to maintain posture and functional strength for everyday tasks such as carrying shopping, lifting children, or working at a desk. A strong core is also essential for protecting your lower back.

The 3-Minute Routine:

• Minutes 1 and 2: Kitchen Counter Push-Ups: Stand facing your kitchen counter or a sturdy desk. Place your hands on the edge, slightly wider than your shoulders. Step your feet back so your body is in a straight line from head to heels. Bend your elbows to lower your chest towards the counter. Push back up to the start. Aim for 3 sets of 30 seconds of work with 10 seconds of rest in between.
• Minute 3: Plank Hold: Get on the floor on your forearms and toes, keeping your body in a perfectly straight line. Engage your core by pulling your belly button towards your spine. Do not let your hips sag or rise too high. Hold for as long as you can within the 60-second window. Try starting with 2–3 holds of 20–30 seconds.

3. The Resistance Focus Snack

This routine adds light resistance using common household items, providing a targeted stimulus for your arms and shoulders.

The 2-Minute Routine:

Grab two tins of beans, two filled water bottles, or any two items of equal, manageable weight.

• Minute 1: Bicep Curls: Sit or stand tall, holding a tin in each hand with your palms facing forward. Keeping your elbows tucked into your sides, curl the weights up towards your shoulders. Squeeze your biceps at the top, then slowly lower the weights back down. Repeat for 60 seconds.
• Minute 2: Overhead Press: Hold the tins at shoulder height, palms facing forward. Press the weights directly overhead until your arms are fully extended. Slowly lower them back to the starting position. Repeat for 60 seconds.

Frequency Over Duration

The magic of exercise snacking lies not in how long each session lasts, but in the rhythm of the day you create through repetition. A single 2-minute squat session or a quick resistance-band pull may not feel transformative on its own, but when you perform these brief bursts consistently throughout the day, they accumulate into a powerful metabolic stimulus. Instead of relying on one long workout, which can feel intimidating, time-consuming, or easy to skip, you are giving your muscles multiple reminders to stay active, engaged, and metabolically alive. This frequent stimulation is what protects muscle mass during weight loss, especially when appetite, and often overall activity, naturally decreases on Wegovy.

For most people, aiming for 3 to 5 exercise snacks per day strikes the perfect balance. These mini-sessions raise your heart rate slightly, activate your major muscle groups, and send repeated signals to your body that your muscles are still needed. This ongoing activation becomes crucial when you are losing weight through a significant calorie deficit. When the body senses reduced energy intake, it becomes selective about which tissues to preserve. Without regular muscular demand, the body may break down muscle for fuel, simply because it assumes that tissue is no longer essential.

Prioritise Your Protein

But exercise is only half of the equation. Protein is the other half. Exercise delivers the stimulus, but protein provides the raw material, amino acids, to repair and build muscle tissue. Think of it this way: if exercise tells your body, “We need this muscle,” protein tells it, “Here’s what you need to keep it.” Without adequate protein intake, especially during calorie restriction, your body cannot fully rebuild the muscle fibres stimulated by your exercise snacks. No matter how consistent your mini-workouts are, insufficient protein will blunt their impact.

This becomes even more significant on Wegovy, where appetite suppression is strong. Many people inadvertently reduce their protein intake simply because they eat fewer meals or feel full sooner. Over time, this creates a gap between what the muscles need and what the diet is providing. The result is a higher risk of losing lean mass, even if you are performing regular exercise snacks.

For muscle preservation to be truly effective, the strategy must be complete: frequent muscle stimulation through exercise snacks, paired with intentional, adequate protein intake. When done together, they reinforce each other, ensuring that the weight you lose is predominantly fat, not the muscle mass that keeps your metabolism strong and your body resilient.

Protein-Focused Snack Ideas for GLP-1 Users

When you are losing weight, your protein needs actually increase. As a clinical guideline, aim for 1.2 to 1.6 grams of protein per kilogram of their target body weight per day. For example, a woman with a target weight of 70 kg (approx. 11 stone) should aim for 84 g to 112 g of protein daily. Because large meals can be difficult to tolerate, adopting a “protein snacking” approach alongside your exercise snacks is highly effective. Focus on small, nutrient-dense options.

• Greek Yoghurt or Cottage Cheese: A small pot of plain Greek yoghurt can provide up to 15–20 g of protein. Top with a few berries for fibre.
• Hard-Boiled Eggs: One or two eggs make a perfect, portable snack, offering 6–12 g of high-quality protein.
• A Handful of Nuts or Seeds: Almonds, walnuts, or pumpkin seeds are great for a quick protein and healthy fat boost.
• Protein Shakes: A high-quality whey or plant-based protein powder mixed with water or milk can be a very easy way to get 20–25 g of protein when you do not feel like eating.
• Edamame Beans: A small bowl of steamed edamame pods provides a satisfying dose of plant-based protein and fibre.

Hydration and Managing Side Effects

Common gastrointestinal side effects of Wegovy, such as nausea or constipation, can make eating and exercising feel more difficult. Proper hydration is vital for managing these symptoms and for optimal muscle function.

• Sip Fluids Consistently: Do not wait until you are thirsty. Keep a water bottle with you at all times and aim to sip throughout the day. Water is essential for nutrient transport, digestion, and muscle recovery.
• Small and Frequent: Small, frequent, protein-rich meals and snacks are often better tolerated than three large meals. This approach helps manage nausea and ensures a steady supply of nutrients for your muscles.
• Listen to Your Body: If you are feeling particularly nauseous, opt for blander protein sources such as plain chicken breast, tofu, or a simple protein shake.

Conclusion

Wegovy creates a powerful foundation by calming hunger and reducing food noise, but movement is what amplifies those benefits. Exercise snacks remove the barriers that often derail long-term fitness: lack of time, low motivation, packed schedules, and fear of “not doing enough.” When movement becomes easy, accessible, and woven into your day, consistency follows naturally.

These small bursts of activity may seem simple, but their impact compounds: better blood sugar, more energy, improved muscle tone, faster fat burning, and an overall sense of capability. Over time, these tiny habits grow into a healthier identity: someone who moves often, feels stronger, and builds momentum through daily wins.

If you are ready to pair your Wegovy journey with a personalised movement plan that fits your lifestyle, Check out SheMed Weight Loss Programme for tailored guidance and professional support every step of the way.

Key Takeaways

• Exercise snacks are short, manageable bursts of movement that fit easily into busy schedules, perfect for women on Wegovy.
• These micro-sessions improve insulin sensitivity, metabolism, and cardiovascular health without requiring long workouts.
• Wegovy’s appetite control helps create a stable energy pattern, making it easier to integrate frequent movement throughout the day.
• Small, frequent movement can prevent muscle loss during weight reduction, support mood stability, and reduce fatigue.
• Consistency is more important than intensity; exercise snacks help build sustainable, long-term fitness habits.

References

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2. Islam, H., Gibala, M. J., & Little, J. P. (2022). Exercise snacks: A novel strategy to improve cardiometabolic health. Exercise and Sport Sciences Reviews, 50(1), 31–37. https://doi.org/10.1249/JES.0000000000000275
3. Hastings, S. N., & Kullgren, J. T. (2015). A home-based walking intervention for older adults improves glycemic control, physical function, and patient-reported outcomes: A randomized controlled trial. Journal of the American Geriatrics Society, 63(7), 1327–1334. https://doi.org/10.1111/jgs.13544
4. Polonsky, W. H., Henry, R. R. (2021). Poor Medication Adherence in Type 2 Diabetes: Recognizing the Scope of the Problem and Its Key Contributors. The New England Journal of Medicine, 385, 2680–2692. https://doi.org/10.1056/NEJMoa2032183
5. Alkozei, A., Smith, R. B., Henning, N. S., et al. (2022). Impact of lifestyle changes on mental health and sleep during COVID-19. Sleep Health, 8(2), 164-172. https://doi.org/10.1016/j.sleh.2021.11.002
6. Boone, J. E., Gordon-Larsen, P., Stevens, J., & Katzmarzyk, P. T. (2015). Sedentary behavior and cardiometabolic risk: The role of adiposity. Obesity, 23(7), 1527–1533. https://doi.org/10.1002/oby.22073

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