How to Support Your Body While Taking Semaglutide: Nutrition, Hydration, Movement 

Whether you’re taking Ozempic®, Wegovy®, or another GLP-1 medication, supporting your body on semaglutide is just as important as the medication itself. Semaglutide can be a powerful tool for weight loss and blood sugar control, but it may come with side effects that can be managed through simple lifestyle strategies.

In this post, we’ll cover key tips for supporting your body on semaglutide—from managing side effects to maximizing results—focusing on nutrition, hydration, and movement.

Nutrition on GLP-1: What to Eat on Semaglutide 

One of the most common questions from patients is: “What should I eat while taking Semaglutide?” The answer is simple – eat to support your digestion, blood sugar, and energy levels. 

Here’s what to focus on: 

• High-protein meals to preserve lean muscle and keep you fuller longer 

• Fiber-rich vegetables to support digestion and prevent constipation 

• Low-glycemic carbs like quinoa, oats, lentils, and sweet potatoes to support blood sugar stability 

• Healthy fats from avocado, nuts, olive oil, and seeds for hormone balance and satiety 

Avoid or minimize: 

• Greasy, high-fat foods – These can worsen nausea due to slow digestion 

• Highly processed foods – May cause GI discomfort and blood sugar spikes 

• Large meals – Semaglutide slows gastric emptying, so smaller portions are easier on your stomach 

Semaglutide reduces appetite, so be intentional about choosing nutrient-dense foods even when you don’t feel very hungry. 

Staying Hydrated on Ozempic & Other GLP-1s 

Hydration is essential for anyone on Semaglutide, especially if you’re experiencing nausea, constipation, or reduced food intake. Many people don’t realize how much water they’re not getting once their appetite drops. 

Semaglutide Hydration Tips: 

• Aim for at least 2–3 liters of water per day 

• Include low-sugar electrolyte powders, especially if you live in a warm climate 

• Sip slowly throughout the day rather than chugging all at once to avoid GI discomfort 

• Add herbal teas, broth, or infused water if plain water feels boring or hard to drink 

 Movement Matters: Exercise While on Semaglutide 

Physical activity is important for maintaining muscle, improving insulin sensitivity, and supporting mental health. Even light movement can help reduce some side effects like fatigue, constipation, or low mood. 

Movement strategies: 

• Start with daily walking, even if it’s just 10–20 minutes at a time 

• Add resistance training 2–3x/week to protect muscle during weight loss 

• Use gentle yoga or stretching on days when you feel sluggish 

• Listen to your body: low intensity is better than nothing, especially during adjustment phases 

Bonus Semaglutide Support Tips 

• Eat small, frequent meals if large meals cause nausea or fullness 

• Stay upright after eating to reduce reflux or indigestion 

• Prioritize sleep: Your body needs time to recover and regulate appetite hormones 

• Limit alcohol: It can worsen GI symptoms and impact blood sugar 

• Track your food and hydration to stay consistent even when your appetite drops 

Final Thoughts 

Taking Semaglutide can be life-changing, but the best results come from supporting your body on Semaglutide with healthy, sustainable habits. Focusing on balanced nutrition, daily hydration, and gentle movement enhances the medication’s benefits while minimizing common side effects like nausea or fatigue.

Supporting your body on Semaglutide isn’t about strict rules—it’s about simple, consistent actions that boost energy, improve mood, and make results more sustainable. By combining Semaglutide with lifestyle habits that care for your whole body, you’ll maximize your success and feel your best throughout the journey.