The 4 rules to protect your muscle, bones and brain health when using Ozempic and other weight loss injections | Dr Federica Amati

Ozempic, Wegovy and Mounjaro can help people lose weight. But what should you eat on GLP-1 drugs to avoid side effects, protect muscle, and maintain results long term?

In this episode, Dr Federica Amati, ZOE’s Head Nutritionist and author of The Appetite Reset, explains how these drugs work, why many people struggle with side effects, and why losing weight does not automatically mean better health.

You’ll learn why the weight lost may not be fat, why nutrient deficiencies, dehydration and muscle loss can become a risk, and what to eat before, during and after treatment. Federica shares four practical principles to help reduce side effects, protect lean mass, improve diet quality and support long-term health whether you stay on these medications or eventually stop taking them.

Millions of people are now using GLP-1 drugs. But if these medications reduce appetite so effectively, how do you make sure your body still gets the nutrients it needs?

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Timecodes

00:00 Intro

03:23 What Ozempic actually does inside your body

06:00 Are Ozempic and Mounjaro really miracle drugs?

10:53 Ozempic vs Wegovy vs Mounjaro: what’s the difference?

11:40 The step almost everyone skips before starting GLP-1s

13:16 Why do some people get worse Ozempic side effects?

15:20 The surprising brain effect changing people’s lives

18:20 The appetite system most people never learn about

21:25 How fibre helps your body make more GLP-1 naturally

24:24 Why ultra-processed foods never keep you full

27:20 Why staying a healthy weight is harder than ever

30:11 The hidden risk nobody mentions when losing weight

32:11 The 4 rules to protect muscle, bones and brain health

34:24 The side effect that can make life feel less enjoyable

35:26 What happens if you stay on Ozempic but never change your diet?

38:16 Can Ozempic cause malnutrition? Warning signs to know

39:35 Why some people suddenly stop craving junk food

41:15 What should you eat before starting Ozempic?

42:50 What should you eat while taking Ozempic?

44:01 Why meal timing matters more than you think

46:25 The eating mistake that triggers nausea and vomiting

47:18 The best protein foods for GLP-1 users

49:15 Can Ozempic cause muscle loss? The protein myth explained

51:40 What should you eat when coming off Ozempic?

53:15 Why some people keep the weight off for years

57:45 Why do most people quit Ozempic within a year?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

The Appetite Reset by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Good Mood Food (preorder) by Prof. Tim Spector

Free resources from ZOE

The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra

Eating for Better Brain Health: Your brain-gut blueprint

How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks

Better Breakfast Guide

Mentioned in today's episode

The Appetite Reset by Dr Federica Amati

GLP-1 Discontinuation Among Patients, Diabetes and Endocrinology (2024)

How much protein do you need? ZOE’s new guide

Managing Gastrointestinal Adverse Events in Patients Treated with GLP-1s, Journal of Clinical Medicine (2022)

Neurological complications following GLP-1 use, BMC Neurology (2025)

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Episode transcripts are available here.