Starting GLP-1 medications like Wegovy, Mounjaro, or Zepbound can feel like unlocking a fat-loss cheat code—but what no one tells you? The GLP-1 side effects can seriously knock the wind out of your sails. From nausea and bloating to dehydration and even hair loss, it’s easy to wonder, “Is this normal… and do I really have to put up with it?”
Short answer? Nope.
This survival guide gives you real, practical solutions to the most common GLP-1 side effects—so you can feel good while you lose weight, not just look good. Each section below introduces a key post in the series. Think of it like your relief roadmap. Let’s go.
1. GLP-1 Nausea Relief: Easy Tips to Calm Your Stomach
For when even the smell of toast turns your stomach.
This post tackles one of the most frustrating GLP-1 side effects: nausea. You’ll get tried-and-tested fixes to ease queasiness fast, including hydration strategies, anti-nausea drinks, and when to ask your doctor for help.
You’ll learn:
Why nausea hits so hard at first.
How to time meals and snacks to prevent it.
What to drink, eat, or avoid when your stomach’s a mess.
3. GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
For when the scale’s stuck—and so are you.
Constipation is a common but under-discussed GLP-1 side effect. This post dives into how to stay regular with fibre, fluid, movement, and supplements that don’t cause worse problems later.
For when you’re losing weight—but also the will to get off the sofa.
GLP-1 medications can zap your energy if you’re not fuelling properly. This post explains why, and gives you practical ways to fight fatigue so you can actually feel alive while shedding fat.
You’ll learn:
Smart ways to eat when your appetite is low.
Nutrients that help restore energy levels.
Daily tips to fight exhaustion without overdoing caffeine.
5. GLP-1 Dizziness and Lightheadedness: Why It Happens and What to Do
For when you stand up and the room spins.
Feeling dizzy? You’re not alone. This post covers one of the most surprising GLP-1 side effects—and gives you quick, science-backed solutions, especially around hydration and electrolyte balance.
You’ll learn:
Why dizziness happens more often than you’d think.
The exact hydration strategy that helps prevent it.
Some people find their GLP-1 injections trigger heartburn and reflux. This post helps you understand why it happens and how to soothe your symptoms with smart food swaps and lifestyle tweaks.
You’ll learn:
The biggest reflux triggers and how to avoid them.
8. GLP-1 Hair Loss Prevention: 9 Essential Tips to Keep Your Hair Healthy
For when the hairbrush becomes your worst enemy.
Weight loss can sometimes lead to hair shedding—but with the added stress and appetite suppression of GLP-1s, the risk goes up. This post covers how to protect your hair with the right nutrients, habits, and products.
Let’s be honest: glp-1 dehydration is no joke. You signed up for fat loss, not to feel like a wilted houseplant by midday.
But if your mouth’s always drier than a gossip column and your energy’s nosediving by lunchtime, you’re not imagining it – GLP-1s like Wegovy, Mounjaro, and Ozempic can absolutely mess with your hydration levels.
When these meds suppress your appetite, they often take your thirst with it. And because you’re eating less food for digestion (which usually brings in fluids too), your body isn’t getting the hydration help it normally would.
Add in common side effects like nausea and you’ve got the perfect storm for running on empty.
But don’t worry – I’m not about to tell you to just chug more water and hope for the best. Below are 10 actually-doable fixes that work with your daily life (not against it), whether you’re working with compounded semaglutide, figuring out your semaglutide dosage chart, or just sick of your lips feeling like sandpaper.
Let’s beat the burn and feel fresh again – here’s how.
1. Start Your Day With Electrolytes (Not Just Coffee)
Coffee might feel like life itself, but it’s not doing you any favours if you’re already low on fluids. Start your morning with an electrolyte drink before anything else – even before your GLP-1 injection. It replenishes what water alone can’t and helps with that sluggish, headachey, slightly nauseous feeling.
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03/06/2025 10:25 am GMT
3. Use a Straw – Seriously, It Helps You Drink More
There’s something about sipping through a straw that makes hydration mindless in the best way.
You’ll naturally take in more without effort, and it’s less likely to trigger that full, sloshy feeling GLP-1s sometimes cause.
Also perfect for iced herbal teas and hydration mocktails (yep, those exist).
4. Snack on High-Water Foods That You Can Actually Stomach
When what to eat on GLP-1 feels like a mystery, reach for hydrating, easy-to-digest options: watermelon, cucumber, strawberries, sugar-free jelly, Greek yogurt with berries.
They’re gentle on the gut and sneak fluids in without you needing to sip.
If dry mouth is your biggest complaint, don’t suffer through it.
There are sprays, mints, and lozenges made specifically to stimulate saliva and refresh your mouth. Bonus: they also help with bad breath, which is another sneaky GLP-1 side effect.
Look for xylitol-based options or sprays you can keep in your bag.
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6. Go Easy on the Salty and Spicy Stuff
Salt pulls water out of your cells – yep, science – and spicy food, while delicious, can make dry mouth worse.
You don’t have to ditch flavour, but balance it out with hydrating meals and maybe save the spice for when you’re better hydrated.
This is also a great time to try my GLP-1 fakeaway recipes that are big on volume and light on salt.
7. Track Your Water – You’re Probably Drinking Less Than You Think
You think you’re drinking enough… until you actually track it. Use an app, a habit tracker, or go old-school with tallies on your notes app.
Most women on GLP-1s need more than the usual 2 litres, especially if you’re experiencing Wegovy side effects or Mounjaro nausea.
8. Sip Herbal Tea for Bonus Hydration Without Bloating
Hot drinks count too! Peppermint, ginger, chamomile – they’re not only hydrating but also great remedies for nausea and support your digestion.
Herbal teas are a total game-changer when water feels boring and your stomach’s playing hard to please.
9. Hydrate Before and After Every Meal (Small Sips Only)
This one’s a double win: it helps you pace your hydration and can ease semaglutide and nausea before it kicks in.
Just don’t chug – small sips keep things steady without overwhelming your stomach.
Also, drink a bit before and after workouts, even light ones.
10. Make Hydration Part of Your Daily Routine – Not an Afterthought
Treat hydration like your GLP-1 dose – it happens no matter what. Stack it onto habits: a sip every time you check your phone, water before coffee, tea after dinner.
Make it automatic and you’ll avoid that creeping glp-1 dehydration that can zap your energy and make you feel rubbish.
GLP-1 dehydration might be common, but that doesn’t mean it has to derail your progress or ruin your day. With a few smart swaps and daily habits, you’ll feel refreshed, energised, and back in control – without chugging water like it’s your job.
Next Steps
“You don’t have to feel rubbish to lose weight. Feeling good is part of the plan.”
Grab your free GLP-1 Starter Kit for hydration hacks, symptom trackers, and easy-to-eat meal ideas that keep you going strong.
Let’s be real – GLP-1 heartburn is not the glamorous side effect you signed up for. You finally find a medication like Mounjaro or Wegovy that actually works, and suddenly your oesophagus feels like it’s been set on fire.
Lovely.
You’re not imagining it. Heartburn and acid reflux are common side effects of GLP-1s (especially when you’re adjusting your semaglutide dosage or testing new foods).
And it’s more than uncomfortable – it’s annoying, distracting, and can mess with your meals, your daily life, and your motivation.
In this post, we’re diving into 9 practical ways to ease that burn, stay consistent with your GLP-1 medication, and feel more like yourself again.
From bedtime hacks to digestion-friendly food swaps, these tips are easy to try, don’t mess with your results, and are actually doable when you’re already feeling fed up.
We get it – you’re not even that hungry anymore, so why stretch out your meal?
But here’s the thing: when you wolf down your food, you swallow more air and overwhelm your stomach – two big no-nos for anyone dealing with reflux.
GLP-1s already slow digestion, so rushing things only makes the pressure worse.
Set a timer. Chew slowly. Pretend you’re on the Great British Bake Off and need to savour every bite. Your food for digestion will work better when you’re not in a race.
2. Watch Your Portions – Small Really Is Mighty
GLP-1s naturally reduce your appetite, but overeating just a little can still push stomach acid up where it doesn’t belong. That burn? That’s your body saying “Oi, I’m full.”
Stick to smaller meals spread out through the day if needed. Try the volumetrics diet approach – foods that feel big in volume but go easy on your tummy (think soups, salads, stews).
Bonus: this helps you avoid the dreaded combo of semaglutide and nauseaplus acid reflux. No thanks.
3. Don’t Lie Down After Meals (Yes, Even Naps)
We know – GLP-1 fatigue is real, and the temptation to crash on the sofa after dinner is strong. But gravity is your best mate when it comes to keeping acid down.
Try to stay upright for at least 30 to 60 minutes after eating. If you’re knackered, prop yourself up with a few pillows while you chill.
Your Mounjaro side effects don’t have to include a fiery throat.
4. Avoid These Common Trigger Foods
Certain foods are known to trigger reflux – especially when your digestion is already sluggish from GLP-1s. Here are a few to keep an eye on:
Spicy foods (sorry, hot sauce lovers)
Citrus fruits and tomatoes
Chocolate
Caffeine
Fried or fatty foods
Not everyone’s triggers are the same, so take notes and track what messes you up. And yes, you can still eat well.
Hydration is essential – especially with GLP-1s, which can sometimes leave you constipated, dizzy, or nauseous – but chugging a full bottle of water during a meal?
Not the move.
Sip fluids slowly and between meals instead of during. This gives your stomach more room to focus on food, not floating in a swimming pool of liquid.
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6. Try This Simple Bedtime Adjustment
If your GLP-1 heartburn is worst at night, your sleep setup might be part of the problem.
Use gravity to your advantage by slightly elevating the head of your bed – or just add a wedge pillow if you can’t be faffed with rearranging furniture. No more lying flat and sizzling like a fajita.
And avoid late-night meals. Your digestion slows even more after dark, which means anything you eat before bed can hang around longer and cause issues.
7. Consider Magnesium or Digestive Enzymes
Some people find relief with GLP-1 supplements like magnesium glycinate (especially if bloating or constipation are also on the menu).
Others swear by gentle digestive enzymes before meals to support the process.
Always check with your provider first – especially if you’re using compounded semaglutide or juggling other medications. But if standard antacids aren’t cutting it, these can be a good Plan B.
8. Track What Sets You Off (It’s Different for Everyone)
Heartburn is wildly individual. What flares it for one person might be fine for another. Keep a simple food + symptoms log for a week or two and look for patterns. (You can find a tracker in my free Starter Kit!)
Include things like:
What you ate and drank
How fast you ate
Time of day
If you laid down after eating
It doesn’t have to be fancy. You’re just giving yourself clues – and avoiding the endless trial and error game that can make you want to scream into your salad.
9. Still Struggling? Time to Talk to Your Doc
If none of these tips are helping with GLP-1 heartburn – or your symptoms are getting worse – it’s time to chat to your healthcare provider.
Ongoing reflux can lead to complications if left untreated, and there may be adjustments they can make to your medication side effects or dosage schedule.
Whether you’re on Ozempic, Wegovy, or compounded semaglutide, there are options – and you don’t need to suffer through it to lose weight.
“I stood up and the room did a spin like I’d had a bit too much wine” Yep—if you’ve started Wegovy, Ozempic, Mounjaro or compounded semaglutide and you’re suddenly feeling woozy or wobbly, you’re not alone. GLP-1 dizziness is a surprisingly common side effect, especially in the early weeks, and it can knock your confidence just as fast as it knocks your balance.
But here’s the good news: this doesn’t mean your meds aren’t working or that something’s gone terribly wrong.
It just means your body is adjusting—and like most things in daily life, it’s a lot easier to handle once you know what’s actually going on.
In this post, we’ll break down the why behind the dizziness, when to worry (and when not to), and how to feel steady again with simple strategies that actually work.
You’ll also learn how your semaglutide dosage, food choices, hydration, and even your sleep can play a role—and more importantly, what to do about it.
Let’s get you grounded, energised, and feeling a whole lot more stable.
Let’s cut straight to it: GLP-1 dizziness usually comes down to one (or a sneaky combo) of these culprits:
Low blood sugar: You’re eating less, maybe even skipping meals (thanks to appetite loss), which can lead to a dip in blood sugar and that floaty, faint feeling.
Dehydration or electrolyte imbalance: Common if you’re not drinking enough or replacing sodium, potassium, and magnesium—especially important if you’re experiencing dry mouth, nausea, or increased thirst.
Low blood pressure: Some folks naturally drop their BP as they lose weight or reduce salt.
Slower digestion: Your food isn’t moving as fast, so energy delivery slows down too.
Fast titration: Increasing your semaglutide dosage too quickly (without enough fuel) can leave your body reeling.
When Is It Normal vs. When to Worry?
Mild dizziness—especially when standing up quickly or going too long without food—is fairly normal in the early weeks of GLP-1 treatment.
That said, there are moments when you should absolutely chat with your GP or pharmacist:
If you’re fainting, blacking out, or can’t see straight
If your heart’s racing or you feel chest tightness
If the dizziness gets worse week after week instead of improving
For most people, GLP-1 dizziness is a temporary bump in the road. But it’s still a signal your body needs a bit of TLC.
The Hydration–Energy Link
If you’re only drinking plain water, listen up. Hydration without electrolytes is like a bath with no bubbles—fine, but it’s missing the magic.
GLP-1 meds can increase urination, reduce thirst, and cause medication side effects like dry mouth or bloating.
You need more than H2O—you need electrolyte support to keep your fluid balance in check. Try adding a morning drink with sodium, potassium, and magnesium to stop dizziness in its tracks.
Skip the fizzy drinks and go for low-sugar powders or tablets. (Wegovy tips: avoid artificial sweeteners if they trigger nausea or bloating.)
Blood Sugar Balance: Why Fueling Matters
One of the biggest mistakes? Not eating enough.
Just because you’re not hungry doesn’t mean your body doesn’t need fuel. Skipping meals or eating too little can lead to GLP-1 dizziness, brain fog, and even irritability (not ideal when you’re trying to feel your best).
Make sure you’re getting steady energy from high-protein, slow-release carbs and healthy fats. Some go-to food for digestion on GLP-1s:
Oats with chia and protein powder
Sweet potatoes with cottage cheese
Hard-boiled eggs and crackers
Smoothies with banana, Greek yoghurt and peanut butter
Even small meals or snacks every 3–4 hours can work wonders. Especially if you’re also managing semaglutide and nausea—liquid meals and broths count!
Tips to Feel Steadier, Fast
So you’re mid-spin and need help now? Try this:
Sit or lie down with your feet elevated
Sip water with electrolytes
Eat a salty snack (pretzels, broth, or a salted rice cake)
Breathe slowly and deeply—panicking only makes it worse
Avoid sudden movements—go slow when standing or changing positions
If this keeps happening, check with your GP. You may need to adjust your dosage, add a supplement, or slow your compounded semaglutide titration schedule.
How to Talk to Your Doctor If It Keeps Happening
Don’t brush it off as “just a side effect” if it’s affecting your daily life. When you speak to your GP or provider, come with details:
When the dizziness happens (time of day, before/after meals, etc.)
What you’ve eaten and drunk that day
What you’ve tried already (snacks, water, etc.)
Any other symptoms (like headaches, palpitations, vision changes)
Having this info makes it easier for your provider to spot patterns and adjust your care plan properly—whether that’s reviewing your GLP-1 supplements, blood pressure meds, or something else entirely.
If GLP-1 dizziness has been stealing your sparkle, don’t panic—it’s usually fixable with a few smart tweaks. Hydrate, fuel up, and slow down when your body’s asking for it.
You’re still in control—just listen in.
Next Steps
“Even small steps keep you moving forward—especially when the room’s spinning.”
Grab your free GLP-1 Starter Kit – your go-to guide for calming nausea, beating bloat, and keeping your energy up. Read This Next:GLP-1 Fatigue Fix: Get Your Energy Back Or dive into the full GLP-1 Side Effect Survival Guide for no-fluff fixes and real-talk relief from every awkward symptom.
“I thought losing weight would make me feel better… not like I’ve been hit by a bus.” Sound familiar? If you’re dragging yourself through the day on Wegovy, Ozempic, Mounjaro or any other semaglutide-based med, you’re not imagining it—GLP-1 fatigue is real, and it can make even the easiest tasks feel like climbing a mountain in flip-flops.
The good news? You’re not lazy, broken, or doing anything wrong.
Fatigue is one of the most common GLP-1 side effects—and it usually has a few sneaky root causes you can fix.
Whether you’re not eating enough, skipping electrolytes, or just feeling run down from adjusting to your semaglutide dosage chart, this post will help you get to the bottom of it and feel like you again.
We’re going to walk through why this energy crash happens, what your body might be missing, and how to build back your spark with small daily tweaks that actually work.
If you’ve been wondering why your to-do list feels like a personal attack lately, here’s the deal: GLP-1 medications slow down your digestion and reduce your appetite.
That means less food, slower fuel, and often—less hydration too.
Add to that the adjustment period (especially in the first few weeks of a new semaglutide dosage) and your body’s basically going, “Excuse me—how are we supposed to run on empty?”
This isn’t just annoying—it impacts your daily life, your motivation, your workouts, and your ability to stay consistent.
Which, let’s face it, is the opposite of what you signed up for.
How Fatigue Impacts Your Weight Loss Journey
Here’s the vicious cycle:
You’re tired, so you move less.
You move less, so you feel even more sluggish.
You eat less (because the meds curb your appetite), which gives you even less energy.
Meanwhile, your muscles are like, “Erm, are we getting any protein today?”
GLP-1 fatigue doesn’t just affect your body—it messes with your head, too. That lack of energy can lead to low mood, poor sleep, and the dreaded “What’s the point?” spiral.
Recognising this isn’t weakness—it’s a smart step forward.
Fuel First: Nutrition That Powers You Through
This one’s not up for debate—if your tank’s empty, you’re going nowhere.
And I’m not talking about stuffing in a random cereal bar and hoping for the best.
Your energy thrives on protein, healthy fats, slow carbs, and micronutrients like iron, B12 and magnesium.
Many GLP-1 users forget that eating less means you’ve got to eat smarter. This is where nutrient-dense foods and GLP-1 supplements can make a massive difference.
Struggling with appetite loss or nausea? Blend a smoothie. Snack on Greek yoghurt. Add powdered protein to porridge or soup.
Fuel doesn’t have to be fancy—it just has to be intentional.
Let’s have a word about water. Yes, it’s important. But if you’re only drinking plain water and skipping electrolytes, your body can’t use that water properly—and you’ll still feel knackered.
Low sodium, potassium or magnesium levels = tired, sluggish, foggy.
Start your day with a glass of water mixed with a quality electrolyte powder (ideally without artificial sweeteners—some of those make bloating worse).
And keep sipping throughout the day, especially if you’re dealing with dry mouth or constipation too.
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03/06/2025 10:27 am GMT
Movement That Boosts Energy Instead of Draining It
I know what you’re thinking: “I can barely stand up, and now you want me to move?” Yes—but hear me out.
You don’t need to go full beast mode. A short walk, a bit of stretching, or even dancing around your kitchen like no one’s watching can boost your energy without draining you.
It increases circulation, improves digestion, and gives you a cheeky endorphin kick.
Think of it as energy creation, not energy expenditure. Plus, regular movement supports better sleep—which we’re about to get into.
Supplements & Sleep Hacks That Work Together
Let’s talk tactical support.
If you’re tired all the time, check your iron and B12 levels. Magnesium glycinate can be brilliant for both sleep and muscle function.
And if your stress levels are off the charts, consider adaptogens like ashwagandha or rhodiola (always double check with your GP or pharmacist, especially if you’re on other meds). You can find out more of the best supplements on GLP-1 here.
Now, onto sleep. If you’re not sleeping well, fatigue is inevitable. Stick to a wind-down routine: no screens late at night, keep your room dark and cool, and try a calming tea (chamomile or valerian root) to help your body chill the heck out.
GLP-1 fatigue might be common, but it doesn’t have to be your daily reality. With the right fuel, hydration, and gentle movement, your energy will come back. You’ve just got to give your body what it’s asking for.
You’re not failing—you’re adjusting. And that’s a powerful place to be.
Next Steps
“Energy flows where intention goes—start small and keep moving forward.”
Grab your free GLP-1 Starter Kit – it’s full of food ideas, supplement support, and daily tweaks to beat fatigue and feel your best. Read This Next:GLP-1 Dry Mouth and Dehydration: Stay Refreshed and Hydrated Or explore the full GLP-1 Side Effect Survival Guide for real-life relief across every symptom, without losing your mind (or your motivation).
“I’m losing weight… but I haven’t had a proper poo in a week.” Sound familiar? You’re not the only one clutching your stomach and wondering if your insides are staging a protest. GLP-1 constipation is real, it’s common, and honestly—it’s a bit of a buzzkill when you’re trying to feel your best.
Whether you’re on Wegovy, Ozempic, Mounjaro, or a compounded semaglutide, that uncomfortable back-up is one of the most frustrating GLP-1 side effects.
Your appetite’s down, your digestion’s sluggish, and suddenly your daily life revolves around… well, trying to go.
But don’t worry—I’m not going to sit here and tell you to “eat more fibre” and send you on your way. This post is packed with real relief strategies that work with your body (and your busy life).
From smart hydration hacks to easy supplements and gentle movement, these tips will help you stay regular without feeling like you’re on the verge of a digestive meltdown.
Right—let’s get things moving, shall we? Figuratively and literally.
Yes, fibre is the holy grail when it comes to GLP-1 constipation—but chucking back a salad the size of your head is not the one.
Instead, go for gentler, low-bloat options like chia seeds, oats, berries, cooked courgette, or even tinned pears. These are easier to digest and won’t leave you bloated and burping.
Pro tip? Add a spoon of chia to your morning yoghurt or smoothie. Small, sneaky, and super effective.
2. Don’t Skip the Electrolytes
Even if you’re drinking plenty of water, if you’re not getting your electrolytes—especially sodium, potassium, and magnesium—you’re missing a trick.
Without them, your body can’t move water into your intestines properly… which means your poo stays dry and hard.
Start your day with an electrolyte drink (or powder) before your coffee. Trust me—your gut will thank you.
3. Try Magnesium Citrate Before Bed
If you’re still stuck after all that, magnesium citrate might be your new best friend. It draws water into your bowel and gets things moving without the drama of harsh laxatives.
Take it at night, and with any luck, you’ll wake up ready to greet the loo like an old mate.
Always check with your GP or pharmacist first—especially if you’re on other GLP-1 supplements.
4. Drink More (But Not Just Plain Water)
Yes, hydration matters—but plain water isn’t always enough. Herbal teas (peppermint, ginger, dandelion), bone broth, or watered-down fruit juices can help hydrate your system and stimulate digestion.
Bonus? These are also fab for nausea relief, especially if you’re battling semaglutide nausea in the mornings.
5. Get Up and Walk After Eating
You don’t need to smash out a workout—just move your body.
A short 10-minute walk after meals can work wonders for digestion. It helps things shift along without the uncomfortable gas buildup or bloating.
Plus, it gives you energy—ideal if you’re also navigating GLP-1 fatigue and feeling sluggish AF.
6. Add a Prebiotic or Probiotic
Your gut bacteria might be a bit out of whack thanks to all the medication changes and Wegovy side effects.
Prebiotics (like green bananas or oats) and probiotics (like kefir or a quality supplement) can help get your gut flora back on track and support smoother, more regular movements.
Consistency is key—give it a couple of weeks before judging.
7. Try a Warm Morning Drink Routine
Warm liquids can stimulate digestion like nothing else.
A little lemon water, a mug of peppermint tea, or yes—even coffee—can help get the gut moving in the morning. It’s like giving your insides a gentle nudge instead of a shock.
Pair this with a short walk and you’ve got yourself a morning “movement” ritual.
8. Use a Stool Softener If You’re Really Stuck
When you’re beyond backed up and food just isn’t cutting it, don’t be afraid to use a stool softener (like docusate sodium).
It’s not a harsh laxative—it simply softens things to make it easier to pass.
Use it sparingly, and ideally under medical advice, especially if you’re adjusting your semaglutide dosage chart or dealing with other common side effects.
9. Track What Works for Your Body
Honestly, your bowel habits might be changing from week to week on GLP-1s—especially if you’re still early in the journey.
Use a simple tracker to note what you’re eating, drinking, and trying. You’ll spot patterns (like that magnesium miracle) and feel way more in control.
More awareness = less frustration. And let’s be real, the less time you spend wondering when you’ll finally go, the better.
GLP-1 constipation doesn’t have to ruin your progress or your mood. With the right food, fluids, and gentle fixes, you can feel like yourself again—without spending half your day googling “how to poo naturally.”
Next Steps
“Small shifts create big movement—literally and figuratively.”
Grab your free GLP-1 Starter Kit – packed with food swaps, supplement tips, and daily habits to keep you feeling good (and regular). Struggling with trapped wind too? Read next: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness Or explore the full GLP-1 Side Effect Survival Guide to get real relief, fast—without second-guessing every meal.
“I’m barely eating, so why do I feel like I’ve swallowed a balloon?” If that’s been your vibe since starting Wegovy, Ozempic, Mounjaro or compounded semaglutide, you’re in good company. GLP-1 bloating is one of the most common side effects, and let’s be honest—it’s absolutely grim.
Tight waistband, trapped wind, belly like a beach ball… it’s not exactly the glow-up you imagined when you got your jab.
But here’s the good news: you don’t have to just suffer through it with a hot water bottle and a grimace. This post is packed with simple, actually effective tips to deflate the bloat and feel like yourself again.
We’ll cover what’s behind that gassy, sluggish feeling, how your daily habits might be stirring the pot, and what you can tweak to calm things down fast. Think smart swaps, realistic remedies, and a few GLP-1 supplements that don’t mess about.
Whether you’re adjusting to your semaglutide dosage chart, exploring the Volumetrics diet, or just figuring out what to eat on GLP-1 meds without turning into a human balloon—this is for you.
Yes, fibre is fab. It’s food for digestion, helps with blood sugar and keeps things moving. But on GLP-1s?
Too much too soon = bloating disaster.
If you’ve suddenly gone from beige carbs to lentils, broccoli and flaxseed smoothies, your gut is in full protest mode.
Try low-FODMAP, gentle fibres like oats, carrots, courgette, and tinned peaches. Build up slowly. Your belly needs time to catch up with your “new me” energy.
2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)
If you’re necking sparkling water all day—babe, that’s gas in a glass. Those bubbles don’t magically disappear once they hit your stomach.
And when digestion’s already moving slower (thanks, medication side effects), that trapped gas has nowhere to go but… awkward.
Swap it for flat water, herbal teas, or ginger and peppermint infusions for bonus nausea relief and digestion support.
3. Try Smaller, More Frequent Meals
This isn’t just a calorie-counting thing—it’s a comfort thing. Large meals take longer to digest, especially when semaglutide and nausea have slowed your gut right down.
That full, heavy, overstuffed feeling? Not the vibe.
Break up your meals into smaller portions, spaced out across the day. You’ll still get the nutrients you need, but with way less discomfort.
4. Walk It Out After Eating
No need to powerwalk like you’re late for the school run. Just 10–15 minutes of light movement after eating helps food move along your digestive tract and reduces the build-up of pressure.
Plus, it’s great for your mood and energy (GLP-1 fatigue, I see you).
Not only does it support gut motility, but it also helps your body feel less like a balloon and more like, well… you.
5. Go Easy on Protein Bars & Sweeteners
Look, protein bars are convenient—but a lot of them are sweetened with sugar alcohols like erythritol or sorbitol. And those? They’re like kryptonite for a sensitive stomach.
Cue bloating, wind, and bathroom drama.
If you want protein without the puff, opt for whole sources like eggs, cottage cheese, or a clean protein shake without loads of artificial ingredients.
6. Try Herbal Helpers Like Peppermint or Ginger Tea
These are old-school remedies for a reason—they work.
Peppermint helps relax the digestive tract and reduce gas, while ginger tackles both GLP-1 bloating and nausea like an absolute champ.
Sip slowly after meals or when your stomach starts feeling dodgy. Bonus points if you do it in a giant mug with your feet up. Wellness queen energy.
7. Avoid Eating Too Fast
You might be eating less—but are you still hoovering it down like someone’s about to nick your plate? When you eat quickly, you swallow air. More air = more bloating.
Plus, you’re giving your body zero time to register fullness or digest properly.
Chew slower. Put the fork down between bites. I promise your food isn’t going anywhere (and you’ll feel way better for it).
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8. Try Digestive Enzymes or Simethicone
If your bloating feels more like trapped gas than food baby, simethicone (like Wind-Eze or Gas-X) might just be your new best friend. It breaks down gas bubbles and gives quick relief.
Digestive enzymes can also help if your body’s struggling to process certain foods.
Always check with your GP or pharmacist if you’re unsure, especially with other GLP-1 supplements in the mix.
9. Loosen Up—Literally
High-waisted gym leggings are cute… until they start cutting off circulation and making your bloating worse.
The same goes for tight waistbands and shapewear.
If you’re already uncomfortable, don’t make it worse. Wear something stretchy. This is your permission slip to rock your comfies while your digestion sorts itself out.
You don’t have to live in trackies with a hot water bottle strapped to your belly. These tips can help you beat GLP-1 bloating, get your comfort back, and start enjoying your progress again—without the err… wind.
Next Steps
“You don’t have to feel perfect to feel better—just start small and stay consistent.”
Grab your free GLP-1 Starter Kit—it’s packed with quick tips, food swaps, and habit hacks to ease the most common GLP-1 side effects (bloating included). Feeling backed up too? Head straight to our next post: GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable Or browse the full GLP-1 Side Effect Survival Guide for real solutions that work in real life.
Sound familiar? If you’re on Wegovy, Ozempic, Mounjaro—or a compounded semaglutide prescription—and you feel like your stomach’s staging a full-blown protest, you are absolutely not alone. Nausea is one of the most common side effects of GLP-1 meds. And honestly? It can be a real joy thief.
But don’t chuck your jab in the bin just yet. Because this post is packed with proper GLP-1 nausea relief tips—easy things you can actually do today to settle your stomach, feel human again, and get on with your life.
No fluff. No woo. Just solid, tested advice from someone who’s seen it all (and probably tried ginger in every form known to man).
I get it—you want your morning brew. But if the first thing hitting your empty stomach is caffeine, you’re asking for trouble. Trust me.
Swap it for a glass of water with electrolytes (not just plain water—actual sodium, potassium, magnesium). Think of it as your GLP-1 hangover cure.
Top tip: Try it before you even get out of bed. It’s like pressing the “reset” button on your gut.
2. Keep Meals Small, Cold, and Protein-First
Hot greasy food? Bit much. Giant salad? Also a bit much.
Cold leftovers, yoghurt, or half a protein shake? Much better.
People on GLP-1s often say cold or room-temp food is less triggering—and it makes sense when your digestion’s slowed down and acting precious.
Stick to the Volumetrics diet vibe: light, filling, not fussy. And protein first—always. Keep it simple.
3. Try Ginger Everything
Ginger’s the Taylor Swift of nausea relief—versatile, powerful, and always shows up. Ginger tea, ginger chews, capsules, even crystalised ginger if you’re feeling fancy.
Look for real ginger, not fake flavourings. A cup of ginger tea after meals can work wonders. Yes, wonders.
4. Use a Nausea Tracker
Right, here’s where you channel your inner detective. Keep a note of when the nausea hits, what you ate, and what helped. Could be time of day, portion size, even how fast you ate.
This is especially helpful if your GP or pharmacist needs to adjust your semaglutide dosage chart. Plus, it helps you feel more in control—which is half the battle, isn’t it?
If mornings are your worst time, you’re not imagining it. Your stomach’s empty, hormones are all over the place, and boom—you feel like you’ve been hit by a bus.
Build a routine that helps your body wake up gently:
Electrolytes before anything else
Stand up slowly, stretch it out
Ginger or peppermint tea
A few deep belly breaths
Optional: nausea bracelet or rollerball behind your ears
Think of it as a little love note to your stomach.
6. Avoid These Common Mistakes
Let’s call it like it is: Skipping meals Scoffing your food like you’re on Bake Off Drinking LOTS of water with your meal Lying down after eating
If you’re doing any of those, no wonder your stomach’s kicking off. Swap them for: frequent small meals, slow bites, sipping between—not during—meals, and staying upright after you eat.
7. Try Liquid Nutrition When You Can’t Eat
When even the idea of chewing makes you gag, it’s time to go liquid. GLP-1-friendly smoothies, high-protein shakes, or blended soups are your best mates here.
Sneak in extra calories, protein, and nutrients without making your stomach rebel. Bonus points if you add GLP-1 supplements like magnesium or zinc—they’ll help with energy and muscle maintenance too.
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8. Don’t Lie Down After Meals
I know—you’re tired, queasy, and just want to flop. But lying flat is one of the worst things you can do. It slows digestion and sets you up for reflux city.
Sit upright or even go for a slow stroll. Which leads me to…
9. Low-Stress Movement Helps
I’m not saying go do a spin class. But a gentle 10-minute walk after meals? Magic. It gets things moving and reduces nausea, bloating, and even GLP-1 constipation (which—spoiler alert—there’s a post for, too). Bonus: it lifts your mood and helps with fatigue.
10. Build a Mini Nausea Relief Kit
Pop a few essentials in your handbag, gym bag, or glove box:
Ginger chews
Peppermint oil
Electrolyte tablets
Acupressure wristbands
Having them handy means you’re not caught off guard when the nausea monster strikes mid-day. It’s your little “I’ve got this” armour kit.
Let’s Keep Going
Still feeling a bit meh? Keep the momentum going with these sidekick posts from the series:
GLP-1 nausea might be common, but it doesn’t have to run the show. With the right tweaks, a bit of consistency, and a sprinkle of patience, you can feel better. Start with one tip. Then another. Keep going—you’re doing brilliantly.
Next Steps:
“You’re not starting from scratch. You’re starting from experience.”
Grab your free GLP-1 Starter Kit—loaded with food swaps, daily fixes, and nausea-friendly routines to keep you on track without feeling rubbish.
Feeling bloated too? Don’t miss the next post: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness
Or dive into the full GLP-1 Side Effect Survival Guide for practical, no-nonsense relief that actually works.
Did you know that up to 30% of people experience hair loss during rapid weight loss? If you’re noticing more hair in the shower drain while on GLP-1 medications like Mounjaro, Zepbound, or Wegovy, you’re not alone—and you’re definitely not imagining it.
Hair loss can feel like a cruel joke when you’re finally making progress with your weight loss journey, can’t it? You’ve worked hard, you’re seeing results, but suddenly your hair’s thinning faster than your waistline. But here’s the thing: GLP-1 hair loss is actually a pretty common side effect, especially when weight is dropping quickly.
But here’s the good news: Hair loss doesn’t have to be permanent. In fact, with a few smart, science-backed habits, you can protect your hair, encourage new growth, and keep your hair looking full and healthy while you crush your weight loss goals.
Ready to turn things around? Let’s dive into 13 easy, effective tips that can help you prevent GLP-1 hair loss and bring back that luscious, full hair you love.
Why Does Hair Loss Happen on GLP-1s (and Any Weight Loss Journey)?
When you’re losing weight—especially rapidly—your body goes into a bit of a shock. Here are the most common reasons for hair thinning during weight loss, including on GLP-1 medications:
Nutritional Deficiencies: Cutting calories or changing your diet can mean you’re not getting enough of the vitamins and minerals your hair needs (zinc deficiency, iron deficiency, and biotin – we’ll get into it!).
Protein Prioritisation: Your body is smart. When you’re in a calorie deficit, it prioritises vital organs over “non-essential” parts like hair. If you’re not eating enough protein, your hair is the first to suffer.
Hormonal Changes: Rapid weight loss can mess with your hormones, which can trigger hair shedding. And GLP-1 medications can affect your hormone balance too, which might add to the problem.
Increased Stress (Cortisol Chaos): Any big change, including weight loss, can be a form of stress on your body. High cortisol levels are bad news for hair growth and can lead to a lovely thing called “telogen effluvium” (fancy name for stress-induced hair shedding).
Medication Side Effects: GLP-1s can have a range of side effects, and while hair loss isn’t the most common, it’s not unheard of. For some, it might be linked to reduced appetite, leading to nutrient deficiencies.
But don’t you dare give up on your goals! Just because hair loss can happen doesn’t mean it will last. The trick is being proactive. With a few smart steps, you can maintain healthy hair, encourage new hair growth, and feel good about your progress.
Right, let’s get stuck into the best hair loss tips for anyone on GLP-1s (or any weight loss journey, really.)
1. Prioritise Collagen Protein in Your Diet
Here’s the thing: your hair’s not just for looking fabulous—it’s made of protein. And one of the best proteins for maintaining healthy hair while on GLP-1s is collagen. Why? Because collagen supports your hair’s structure, strength, and elasticity. Plus, it’s an absolute winner for skin and nails too.
Try this: Add a daily scoop of hydrolysed collagen peptides to your coffee, smoothie, or even your morning porridge. It’s easy, it’s quick, and your hair will thank you. No more hair shedding drama—just full hair vibes.
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03/06/2025 10:31 am GMT
2. Optimise Your Overall Nutrition
Listen, no amount of fancy shampoo will make up for nutritional deficiencies. Hair needs proper fuel to thrive, and if you’re skimping on nutrient-dense food, your hair might be the first to complain. Zinc deficiency, iron deficiency, or a lack of protein can make your hair look as tired as you feel on a Monday morning.
Try this: Pack your meals with iron-rich foods (think spinach and lean beef), vitamin C (like oranges and peppers), and omega-3s (chia seeds or walnuts). Balance those macros, keep it nutrient-dense, and don’t skip meals—your hair needs fuel!
Here’s a smoothie to start your day with, loaded with vitamins and minerals that support healthy hair:
Hair-Loving Superfood Smoothie
1 cup fresh spinach (30g) – Iron, folate, and vitamin C for scalp health (7 calories)
1 medium orange, peeled (130g) – Vitamin C for collagen production (62 calories)
1/2 cup Greek yoghurt (100g, 0% fat) – Protein for strong, thick hair (57 calories)
1/2 medium banana (50g) – Potassium and B vitamins (53 calories)
1 cup unsweetened almond milk (240ml) – Vitamin E for scalp health (30 calories)
1 scoop collagen peptides (20g) – Extra protein for hair structure (60 calories)
Total Calories: 339
Blend everything together with some ice, and you’ve got a refreshing, nutrient-packed start to your day that your hair will love.
Oh, and a quick pro tip: The vitamin C in that orange isn’t just for flavour—it’s the key to boosting iron absorption from the spinach. Plant-based iron (non-heme iron) can be harder for your body to absorb, but vitamin C helps turn it into a form your body can actually use. So don’t skip it—your hair follicles will thank you.
3. Don’t Skip Your Multivitamin
Now, I know what you’re thinking—do vitamins really help? Spoiler alert: yes. Hair loss and hair thinning can often be traced back to a lack of key nutrients. Think of a good multivitamin as a little insurance policy against the nutritional gaps that might sneak in.
Try this: Pick a multivitamin that’s loaded with biotin, zinc, iron, and vitamin D. Hair supplements specifically designed for hair, skin, and nails are a solid shout too. Easy, peasy—just take one a day.
4. Manage Stress Levels (Cortisol Control)
Here’s a little-known secret: stress and high cortisol levels can trigger hair shedding. Yep, your scalp’s having a meltdown because life’s too hectic.
Try this: Practise mindfulness, deep breathing, or just take a few minutes to do absolutely nothing. Your hair—and your sanity—will appreciate it. You can also go and check out my post ‘The Ultimate Guide to Reducing Your Cortisol Levels‘.
5. Stay Hydrated for Scalp Health
We all know we should drink more water, but when your hair’s feeling brittle and your scalp’s flaking like a dodgy old poster, it’s a big sign to up your hydration game.
Try this: Aim for 2-3 litres of water a day. Herbal teas count too, so swap your afternoon latte for a peppermint tea (this also helps with nausea on GLP-1s – win-win!)
Hydration is key to new hair growth and keeping your scalp happy.
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6. Use a Gentle, Nourishing Shampoo
If your hair’s falling out faster than your patience, it might be time to ditch the harsh shampoos. Sulphates and other nasties can dry your scalp and weaken your hair.
Try this: Go for a sulphate-free shampoo with hydrating ingredients like aloe vera or coconut oil. Treat your hair like the queen it is, not like a greasy pan needing a scrub.
I 100% recommend the Kitsch Rosemary & Biotin Shampoo and Conditioner Bar Set. It’s like a spa day for your scalp. Packed with rosemary to stimulate growth and biotin to strengthen strands, it’s a solid (literally) choice for anyone dealing with thinning hair. Plus, it’s eco-friendly (because we love sea-turtles here at Shape & Joy!) and perfect for travel.
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05/13/2025 12:12 pm GMT
7. Consider a Biotin Supplement
Biotin is your hair’s best mate when it comes to maintaining healthy hair. It’s a B vitamin that helps boost hair strength and thickness—exactly what you need when GLP-1 side effects are playing silly buggers with your follicles.
Try this: Go for a biotin supplement with around 5,000–10,000 mcg. It’s a small change with big results—like finding a fiver in your coat pocket.
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05/13/2025 12:14 pm GMT
8. Opt for Protective Hairstyles
Let’s be honest—tight ponytails and fancy braids look cute, but they can also pull your hair out. Literally. Choose styles that are gentle on your hair and protect it from breakage.
Try this: Loose buns, twist-outs, and low-manipulation styles are your new besties.
9. Sleep on Silk or Satin
This one’s an absolute game-changer. Regular pillowcases can cause friction and lead to breakage. If you’re serious about keeping that full hair dream alive, silk or satin is the way to go.
Try this: Switch to silk or satin pillowcases, scrunchies, and bonnets. It’s posh, it’s practical, and your hair will stay smoother and less frizzy.
10. Use a Nourishing Hair Oil
A good hair oil keeps your strands strong and shiny, even when GLP-1 side effects make them feel a bit sad.
I personally recommend the Kitsch Rosemary & Biotin Hair & Scalp Oil—it’s basically a little bottle of magic for your scalp. It’s packed with rosemary to wake up lazy follicles and biotin to keep your strands strong. Just massage a few drops into your scalp before wash day, and let it work its magic. Plus, it smells AMAZING and comes in an eco-friendly bottle.
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05/13/2025 12:15 pm GMT
11. Minimise Heat Styling and Tight Hairstyles
We all love a sleek blow-dry, but daily heat styling can leave your hair looking fried. Give your hair a break and try some heatless styling hacks instead.
Try this: Air-dry when you can, or keep your tools on a low-heat setting. Your hair’s fragile right now, so be gentle.
12. Get Regular Scalp Massages
It’s not just a nice treat—scalp massages stimulate blood flow and can help encourage hair regrowth. Plus, it feels soooo nice, and who doesn’t need a bit of pampering?
Try this: Use a scalp massage brush or your fingertips for a few minutes every night. If you’re feeling fancy, add a drop of nourishing oil.
GLP-1 hair loss might feel like a cruel twist on your weight loss journey, but it doesn’t have to be a permanent problem. By focusing on nutrient-dense food, protecting your hair with gentle styles, and giving your scalp the TLC it deserves, you can protect your strands, encourage new growth, and keep your confidence intact.
We’ve covered everything from the power of collagen protein and biotin to the soothing magic of scalp massages and the simple, game-changing swap to silk pillowcases. You know the culprits behind GLP-1 hair loss—nutritional deficiencies, stress, tight hairstyles—and now you have a full toolkit of easy, science-backed tips to fight back.
But most importantly, remember this: hair is just one part of your journey. Your health, your energy, and your confidence are what truly matter. Hair can regrow—confidence lasts. So take a deep breath, keep looking after yourself, and know that you’re doing an amazing job.
Got a friend who’s stressing over GLP-1 hair loss? Send them this post—they’ll thank you later.
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Studies
Collagen’s Anti-Hair Loss Effect: Another study found that fish-derived collagen peptides reduced hair shedding and improved hair density. In clinical trials, those who took collagen saw a 27.6% increase in hair density compared to placebo (Reilly et al., 2024).
Biotin and Weight Loss-Related Hair Loss: In a study of patients undergoing weight loss surgery, those with biotin deficiency and hair loss experienced significant improvements when given biotin supplements (Şen & Türkçapar, 2020).
Iron Deficiency and Hair Loss: Iron is critical for maintaining healthy hair growth, and iron deficiency is one of the most common causes of hair loss. Research shows that low serum ferritin levels (a marker of iron stores) are significantly associated with chronic diffuse hair loss, particularly in women (Ananya et al., 2020).
Stress and Hair Growth Disruption: Chronic stress and elevated cortisol levels can significantly disrupt the hair growth cycle, accelerating hair shedding and thinning. A study demonstrated that high cortisol levels can directly damage hair follicles, reducing their ability to regenerate healthy hair (Thom, 2016).
