Why your GLP-1 prescription came without a nutrition plan- and what that actually costs you

Your medication was prescribed in a 15-minute appointment. Your nutrition for the next 12 months wasn't. Here's why that gap matters more than most people realise.

Welcome to the first issue of this newsletter. I’m Becky May- an Accredited Practising Dietitian specialising in women on GLP-1 medications, and a former Senior Manager for Health and Senior Product Developer at Woolworths. Every week I’ll bring you evidence-based, practical nutrition support- written for the real experience of being a woman on a weight loss medication.

Let’s start with the thing nobody said when you walked out of that appointment with your prescription.

The gap nobody talks about

If you’re on a GLP-1 medication, chances are your prescribing doctor spent most of your appointment explaining how the medication works, what side effects to expect, and how to administer it. What probably didn’t happen- what almost never happens- is a detailed, personalised conversation about how to eat while you’re on it.

That’s not a criticism of your doctor. It’s a structural problem. GP appointments are 15 minutes. GLP-1 prescriptions are rising rapidly. And nutrition counselling takes time that the system doesn’t allocate.

But here’s the thing: that gap has consequences

“A GLP-1 medication changes what your body wants to eat, how much it wants, and when. It does not change what your body needs.’

Your nutrient requirements- for protein, for vitamins, for minerals, for the raw materials your muscles, hormones, and brain run on- remain exactly the same as before you started. But your appetite to meet those requirements has been significantly reduced.

That mismatch, left unaddressed, is where the problems begin.

What actually happens when you under-fuel on a GLP-1

Most of the women I work with come to me a few months into their medication. They’ve lost weight- often significant weight- but they feel terrible. They’re exhausted. They feel weak. Their hair is falling out. Their mood is flat. And they’re confused, because they’re doing what the medication was suppose to help them do.

What’s happening underneath the surface is this:

Muscle loss

When you eat significantly less without enough protein, your body doesn’t just burn fat- it breaks down muscle for energy too. This is called sarcopenia, and it’s a serious long-term health risk, particularly for women in their 30s, 40s and 50s. The weight loss number on the scale can look great while your body composition is quietly moving in the wrong direction.

Nutrient Deficiencies

When you eat less overall, you absorb less of everything. Iron, B12, Zinc, Magnesium, Folate- these are the nutrients most commonly depleted in women on GLP-1s. Deficiencies in these are directly linked to fatigue, brain fog, poor mood, and immune dysfunction. They’re also largely preventable with the right nutritional approach.

Metabolic Slowdown

Muscle is metabolically active tissue- it burns energy even at rest. Lose muscle, and your resting metabolic rate drops. This is one of the key reasons many women find weight loss stalls or reverses when they reduce or stop their medication. The foundation wasn’t built while the medication was doing its work.

The prescription is not the plan

I say this to every woman I work with at our first session: your medication is a powerful tool. It reduces food noise, manages hunger, and creates the conditions for change. But it is not, by itself, a plan for your health.

The plan is what you eat within that smaller appetite window. How you protect your muscle. How you meet your nutrient needs. How you rebuild your relationship with food when it no longer drives your day the way it used to.

That’s what this newsletter is about. And it’s what The Vitality Protocol- my online program for women on GLP-1s- is built around.

Every week I’ll bring you one article, one supermarket find, and one practical step. My goal is that by the time you’re done reading, you know exactly what to do differently this week.

Let’s get into it.

🛒 THIS WEEK’S SUPERMARKET FIND 🛒

Chobani Greek Yoghurt 907g

If I could only recommend one product to women on a GLP-1, this would be it.

• 14g protein per 160g serve

• No added thickeners or additives.

• The plain version is crucial- flavoured high protein yoghurts contain sweeteners (some natural, some artificial), vegetables gums and acidity regulators.

• Can be used as a sour or sweet flavour, depending on what you put with it

• Larger tub more value than pouches or small tubs

As someone who has spent the last decade reviewing the products in our supermarket shelves- this one earns its shelf space

⭐⭐⭐⭐⭐ 5/5

🌱 THIS WEEK’S VITALITY STEP 🌱

ONE SMALL THING | DO THIS THIS WEEK

Track your protein for three days- don’t change anything yet, just observe.

Before you can fix something, you need to see it. Use a free app like Cronometer or even just a note on your phone. Aim to track Tuesday, Wednesday, and Thursday- three average days. Most women on GLP-1s discover they’re hitting 30-50g of protein per day, when the evidence-based target for muscle preservation is closer to 100g protein per day. We’ll talk about what to do with that number next week. For now, just collect the data.

👇Ready to go deeper?

The Vitality Protocol is my online program for women on GLP-1 medications- covering muscle-first nutrition, practical strategies, and rebuilding joy beyond food. Click Here.