Safely Stopping GLP‑1s: Why a Multi‑Faceted Approach Matters
GLP‑1 medications have changed the landscape of obesity care. They can quiet food noise, improve insulin sensitivity, and help individuals finally see progress after years of frustration. But what we are learning in both research and clinical practice is clear: when GLP‑1 therapy is stopped without a comprehensive plan, weight regain is common. This is not a failure of the individual. It is biology.
What we do know is that GLP‑1 medications temporarily support appetite regulation, gastric emptying, and glucose control. When that support is removed, the body’s natural hunger signals, metabolic adaptation, and old behavioural patterns return. That is why a multi‑faceted strategy is essential before, during, and after GLP‑1 use.
First, nutrition foundations must be built early. Patients need a predictable meal pattern with adequate protein, fibre, and whole‑food carbohydrates. In my Thrive Nutrition program, we aim for around 25/30g of protein per meal, high‑fibre plant diversity, and balanced plates that stabilise glucose levels. This supports satiety hormones, preserves lean muscle, and prevents the rapid spikes and crashes that drive cravings once medication is stopped.
Second, muscle is non‑negotiable. Muscle tissue is metabolically active, it is the Metabolic Engine that plays a key role in weight maintenance, insulin sensitivity, and healthy ageing—especially in perimenopause. Strength training two to three times per week, combined with daily movement like 7,000+ steps, helps maintain resting metabolic rate. In my work with individuals, we focus on resistance‑based movement that is achievable and repeatable, not extreme. Consistency matters more than intensity.
Third, sleep and nervous system regulation are critical. Poor sleep increases hunger hormones and reduces glucose control. Stress drives emotional eating and abdominal fat storage. Creating simple, repeatable sleep routines, breathwork, and restorative practices like yoga or Pilates supports long‑term success when appetite suppression from GLP‑1s is no longer present.
Fourth, tapering and monitoring should be intentional. There is no universal protocol, but gradual dose reductions, longer spacing between doses, and regular check‑ins for weight, waist, blood pressure, and labs can help clinicians intervene early if regain begins.
Finally, mindset and behaviour change cannot be skipped. Patients need coaching around hunger cues, meal planning, emotional eating, and realistic expectations. GLP‑1s are a tool, not a cure. The goal is metabolic resilience, not short‑term weight loss.
A multi‑disciplinary approach—nutrition, movement, sleep, medical oversight, and behaviour support—gives individuals the best chance of maintaining their progress. What we need to understand is GLP‑1 therapy is part of a bigger plan rather than a stand‑alone solution, we need to empower people to sustain their health long after their prescription ends.
If you are considering starting or stopping a GLP‑1 and want a personalised strategy that protects your metabolism and long‑term results, book a clarity call today. Together we can map out your nutrition, movement, and lifestyle plan so you feel confident in your next step.
Ref: Mozaffarian, D. et al. (2025) ‘Nutritional priorities to support GLP-1 therapy for Obesity: A Joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, The Obesity Medicine Association, and the Obesity Society’, The American Journal of Clinical Nutrition, 122(1), pp. 344–367. doi:10.1016/j.ajcnut.2025.04.023.