Managing Fatigue
Fatigue is a common side effect of GLP-1 medications. Learn how proper nutrition, supplementation, and lifestyle adjustments can help boost your energy levels.
Educational Purposes Only
This information is provided for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting, stopping, or modifying any treatment or medication.
Why It Happens
Fatigue during GLP-1 treatment can occur for several reasons. These medications significantly reduce appetite, which may lead to inadequate calorie and protein intake. When your body doesn't get enough fuel, energy levels drop. Additionally, rapid weight loss, changes in blood sugar regulation, and the body's metabolic adjustment to the medication can all contribute to feelings of tiredness. The key is ensuring you're getting adequate nutrition despite reduced appetite.
Essential Strategies
Prioritize Protein
Aim for 0.8-1.0 grams of protein per pound of ideal body weight. Protein helps preserve muscle mass during weight loss and provides sustained energy. Include protein at every meal.
Ensure Adequate Calories
Even with reduced appetite, aim for at least 1,200-1,500 calories daily (or as recommended by your provider). Severe calorie restriction can worsen fatigue and slow metabolism.
Consider Supplements
B vitamins, vitamin D, and iron deficiencies can contribute to fatigue. Check out our supplement offerings for energy-supporting options, or ask your provider about a comprehensive multivitamin to support energy production.
Detailed Recommendations
Optimize Your Nutrition
Quality nutrition is the foundation for maintaining energy:
- Protein first: Chicken, fish, eggs, Greek yogurt, protein shakes
- Complex carbohydrates: Whole grains, sweet potatoes, oats for sustained energy
- Healthy fats: Avocado, nuts, olive oil for satiety and vitamin absorption
- Frequent small meals: 4-6 small meals instead of 2-3 large ones
- Stay hydrated: Dehydration worsens fatigue
Track Your Intake
Many patients unknowingly under-eat on GLP-1 medications:
- Use a food tracking app (MyFitnessPal, Cronometer) for 1-2 weeks
- Monitor both total calories and protein grams daily
- Adjust intake if you're consistently below minimum recommendations
- Even if you're not hungry, you still need adequate fuel
💡 Tip: Protein shakes can be an easy way to meet protein goals when appetite is low.
Lifestyle Adjustments
Small changes can make a big difference in energy levels:
- Prioritize sleep: Aim for 7-9 hours per night
- Light exercise: Walking 20-30 minutes daily can boost energy (counterintuitive but effective!)
- Manage stress: Chronic stress depletes energy reserves
- Limit caffeine late in day: Protects sleep quality
- Take rest days: Don't overdo exercise when fatigued
Rule Out Medical Causes
If fatigue persists despite these interventions, discuss with your provider:
- Lab work: Check for anemia, thyroid issues, vitamin deficiencies
- Medication review: Other medications may contribute to fatigue
- Dose adjustment: Your GLP-1 dose may need to be modified
When to Contact Your Provider
Contact your healthcare provider if you experience:
- Severe, debilitating fatigue that prevents daily activities
- Fatigue accompanied by dizziness or fainting
- Shortness of breath with minimal exertion
- Persistent fatigue despite optimizing nutrition
- Depression or significant mood changes
- Signs of dehydration (dark urine, dry mouth, confusion)
Quick Energy Boosters
- Protein shake with fruit for quick, easy nutrition
- 10-minute walk outdoors for natural energy boost
- Stay consistent with meal timing to stabilize energy
- Cold water or cold shower to increase alertness
- Power nap (20 minutes max) if needed
- Eat protein within 30 minutes of waking
References
- Wilding JPH, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022;24(8):1553-1564. https://pubmed.ncbi.nlm.nih.gov/35441470/
- Pasiakos SM, et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB J. 2013;27(9):3837-3847. https://pubmed.ncbi.nlm.nih.gov/23739654/
- Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7. https://pubmed.ncbi.nlm.nih.gov/24571926/
- Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018;28(2):170-177. https://pubmed.ncbi.nlm.nih.gov/29182451/
- Tardy AL, et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. https://pubmed.ncbi.nlm.nih.gov/31963141/