5 science based tips for success using peptides for weight loss

Before we get into the tips, let’s review what peptide therapy for weight loss is. Peptides for weight loss, known as glucagon-like peptide-1 receptor agonists have become widely popular. A few names of these treatments include: Dulaglutide, Semaglutide, Ozempic, Liraglutide. Mechanisms of action of these therapies include:

• Slowed Gastric Emptying: Semaglutide slows down the emptying of your stomach, helping you eat less and feel fuller.

• Improved Insulin Sensitivity: Semaglutide already enhances insulin sensitivity, a crucial factor in weight management. Insulin is the hormone which tells your body to store food as adipose tissue, therefore we want it to be lower throughout the day. When cells are more “sensitive” they respond better to insulin, so your pancreas produces less, over time this leads to lower insulin levels when not eating. You can further support this process by:

  • Opting for higher protein, lower carb meals.

  • Choosing high-fiber carbohydrates to stabilize blood sugar levels.

  • Incorporating regular exercise into your routine. Especially exercise focused on building muscle mass (the most insulin sensitive tissue in the body).

  • Maintaining an 8-12 hour eating window.

While I believe these therapies have tremendous potential in treating a variety of conditions including diabetes, insulin resistance, high blood pressure, Crohn’s Disease, Irritable Bowel syndrome and possibly even chronic pain, there are also risks if we don’t use them properly. Let’s dive into some of the tips for getting the most sustainable results.

1. Use food tracking in a flexible (& creative) way

While tracking food intake might sound overwhelming, especially if you've tried it in the past with little success, it can be a valuable tool when using Semaglutide. Tracking what you eat provides essential data points to ensure you're on the right track. Here's why it's important:

• Avoid Undereating: Semaglutide is not a magic pill that promotes weight loss through extreme calorie restriction. In fact, undereating can slow down your metabolism and lead to muscle and organ tissue breakdown. Aim for high-protein and high-fiber meals to support your overall health and maintain a calorie deficit.

• Nutrient Monitoring: Tracking your food intake helps ensure you're not missing key nutrients like vitamins, minerals, and fatty acids. These nutrients play a crucial role in fat burning and cognitive function. Also consider taking a multivitamin and testing your vitamin D levels if you haven’t already.

• Provide a Sense of Empowerment: Rather than seeing tracking as a chore or an unhealthy obsession. See it as a way to focus in on the habits your are implementing to take the best possible care of your mind, body & spirirt. If apps like MyFitness Pal aren’t your thing, try using photo tracking, a weekly meal planning journal or finding an accountability partner (or coach!) to help you track in a sustainable way. Remember, our bodies respond to what we do 80% of the time.

2. Focus on how you FEEL, not just low calories

The goal is not just low-calorie consumption but achieving a slight calorie deficit without feeling like SH*T. Here's a visual distinction: Eating low-calorie foods doesn't necessarily guarantee weight loss & instead could cause your body to get into a state of extreme stress. Instead, focus on consuming fewer calories than your body expends while also prioritizing nutrient dense foods like meat, fruits, vegetables and whole grains that keep your hormones balanced & energy levels high*. Also PLEASE don't neglect essential fats. Essential fatty acids are called "essential" for a reason – your body needs them. Research suggests that replacing refined carbohydrates with healthy fats can promote heart health. These also provide tons of flavor to meals! Adding in olive oil, coconut oil, nut butters and cheeses can totally fit into your eating pattern. Avoid demonizing fats solely because they're calorie-dense. Remember, your goal is not just low calorie; it's achieving a calorie deficit for sustainable weight loss and health.

*Hormone balance is a very vague term yes, but insulin, estrogen, cortisol and many other hormones can be influenced by our nutrient intake and even timing of meals.

3. Eat high protein

High-protein diets can aid in satiety, preserving lean muscle mass, and enhancing metabolism. Consult your dietitian to determine your unique protein needs based on your age, activity levels and previous dieting history. Foods rich in carbohydrates are digested quickly, which may lead to hunger sooner after your meal. By adding a source of protein with your carbs, you’ll be feeling full and energized 3-5 hours after your meal. Understanding how different foods impact your satiety can be valuable in your journey and help you be intentional with your choices.

4. Focus on body composition, not just the number on the scale

Remember that the number on the scale doesn't tell the whole story. Monitor changes in your body composition, such as reduced body fat and increased muscle mass, as you work towards your weight loss goals. I recommend grabbing a body composition scale on Amazon to provide you this insight. That way if you do start breaking down too much muscle tissue, we can adjust your plan!

5. Think long term and feel empowered by your changes

Long-term health is the ultimate goal. Start with small, realistic changes to your diet and lifestyle. Comit to the small changes consistently and be proud as f*ck that you made any small change! If tracking your food every day seems unrealistic, even tracking 2-3 days a week can provide valuable insight. If working out every day is too much, start with 1-2 solid workouts a week paired with an increase in overall daily movement (stretching, standing, dancing, etc).

Incorporating these science-based tips, along with the power of Semaglutide, can help you on your journey to achieving weight loss and feeling your best. Remember, your value is not solely in your weight, and long-term health encompasses mind, body and spirit.