Episode Details

#GLP1 #Ozempic #Wegovy #Mounjaro #WeightLoss

Eating less on Ozempic, Wegovy, Mounjaro, or Zepbound doesn't automatically mean you're eating well. In this video, board-certified Internal Medicine and Obesity Medicine physician Dr. Mohammed Paika breaks down the 10 best foods to eat on a GLP-1 medication — and exactly how they support fat loss, muscle preservation, digestion, and better long-term results from your treatment.

You'll learn how GLP-1 and GIP medications actually work in the body, why muscle loss is the risk nobody warns you about, the exact protein targets to hit every day, and the 10 foods — grouped into muscle-protection, gut-protection, and metabolic-health foods — backed by real clinical research. Plus: the biggest myths about these medications, when a GLP-1 should be avoided, the questions to bring to your own doctor, and simple meal templates you can start using today.

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TIMESTAMPS
0:00 Intro – Why "Eating Less" Isn't Enough on a GLP-1
1:48 How GLP-1 & GIP Medications Actually Work
4:18 Why Your Food Choices Matter More Than Ever
6:17 Food #1: Protein (The Non-Negotiable)
9:09 Food #2: Eggs
10:25 Food #3: Oily Fish
11:28 Food #4: Lentils & Beans
13:06 Food #5: Fiber-Rich Vegetables
14:22 Food #6: Kiwifruit
15:41 Food #7: Hydrating Foods & Fluids
17:42 Food #8: Healthy Fats
18:30 Food #9: Greek Yogurt, Cottage Cheese & Skyr
19:20 Food #10: Berries
20:38 Myth vs. Fact
22:21 When to Avoid a GLP-1 Medication
23:06 Questions to Ask Your Doctor
23:38 Simple Meal Templates You Can Start Today
24:30 Final Thoughts + What I'd Watch Next

References
Wilding JPH, et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. N Engl J Med. 2021;384(11):989–1002. (STEP 1 trial)
Jastreboff AM, et al. Tirzepatide Once Weekly for the Treatment of Obesity. N Engl J Med. 2022;387(3):205–216. (SURMOUNT-1 trial)
Longland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738–746.
Ratliff J, et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 h period in adult men. Nutr Res. 2010;30(2):96–103.
Kim SJ, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213–1223.
Ha V, et al. Effect of dietary pulse intake on established therapeutic lipid tar