GLP-1 Medication and Menopause: Weight Loss in Midlife

Many women in perimenopause and menopause find that weight creeps on, especially around the middle, even though they are eating and moving as they always have. Some are now turning to GLP-1 medication. If that is you, nutrition matters even more at this stage of life.

Why midlife weight gain happens

Falling oestrogen changes where the body stores fat, often shifting it to the tummy. Muscle naturally declines with age, which lowers the energy your body uses at rest. Add in poorer sleep, hot flushes, stress and busy lives, and it is no surprise that weight becomes harder to manage.

Protect your muscle and bones

This is the big one. Menopause already speeds up the loss of muscle and bone. Rapid weight loss on GLP-1 medication can add to that if you are not careful.

• Protein at every meal to support muscle
• Calcium-rich foods such as dairy, fortified plant milks, tinned fish with bones, tofu set with calcium, and green leafy vegetables
• Vitamin D: UK guidance suggests most adults consider a daily supplement in autumn and winter
• Strength and impact exercise, which is one of the best things you can do for both muscle and bones

Look after your gut

Both menopause and GLP-1 medication can affect digestion. Plenty of fibre from varied plant foods, fermented foods such as yoghurt and kefir, and enough fluid all help.

Eat for energy and mood

Regular meals with protein, fibre and slow-release carbohydrates help keep energy steady. Very low intakes can worsen tiredness, low mood and brain fog, which are already common in menopause.

HRT and GLP-1

Some women take HRT alongside GLP-1 medication. Decisions about medication belong with your GP or prescriber, but good nutrition supports you whichever route you take.

A plan for this stage of life

Midlife is not the time for crash diets. It is the time to build strength, protect your bones and find an eating pattern you can live with for the long term.

Emily specialises in menopause and gut health as well as GLP-1 support. Read more on protecting your muscle on GLP-1.

This article is general nutrition information, not medical advice. If you are taking GLP-1 medication, follow your prescriber’s guidance and speak to them before changing your diet, especially if you have diabetes or another medical condition. Read our health disclaimer.