GLP-1 Side Effects: Why They Happen & How to Reduce Them

(Real Talk, Real Solutions for Semaglutide & Tirzepatide Users)

GLP-1 medications like Semaglutide and Tirzepatide are powerful tools for weight loss, blood sugar control, and food noise reduction — but they’re not without side effects.

Many people experience nausea, fatigue, constipation, headaches, or dizziness, especially in the first few weeks or when increasing their dose.

The good news? Most side effects are manageable — and they’re often a sign your body is adjusting to a slower digestion process, changing hunger signals, or shifts in hydration and electrolyte balance.

Let’s break it down and get you feeling better.

🤢 Nausea

Why it happens:
GLP-1s slow gastric emptying (how fast your stomach empties), which helps reduce hunger — but can also cause food to "sit" too long, triggering nausea.

Solutions:

  • Start with very low doses and increase slowly (microdosing!)

  • Avoid greasy, heavy, or large meals

  • Eat smaller, more frequent meals

  • Use ginger (tea, capsules, or chews)

  • Try peppermint oil or sipping on herbal teas

  • Add a B6 supplement if nausea persists

💤 Fatigue

Why it happens:
Your body is adjusting to eating less, stabilizing blood sugar, and possibly detoxing from highly processed foods. Low blood sugar or low electrolytes can trigger fatigue.

Solutions:

  • Eat enough protein and calories — even if your appetite is low

  • Prioritize morning light and movement to regulate cortisol

  • Drink electrolytes daily (LMNT, Redmond Re-Lyte, or coconut water with salt)

  • Get 7–9 hours of sleep and consider a short walk after meals

  • Add magnesium glycinate before bed for better recovery

🚽 Constipation

Why it happens:
GLP-1 meds slow down the entire digestive tract, including the colon. Less food intake = less bulk = slower movement.

Solutions:

  • Drink 80–100oz of water/day

  • Add chia seeds or flax daily for gentle fiber

  • Supplement with magnesium citrate or Natural Calm

  • Eat cooked veggies like spinach, zucchini, or squash

  • Move your body daily — walking helps stimulate digestion

💫 Dizziness or Headaches

Why it happens:
These can stem from dehydration, low electrolytes, or low blood sugar as your eating patterns shift.

Solutions:

  • Start every day with a full glass of water + electrolytes

  • Add a pinch of sea salt to your water or meals

  • Don’t skip meals — even if your appetite is low

  • Keep quick snacks on hand: hard-boiled eggs, cottage cheese, or a protein bar

📊 Track Your Symptoms to Stay Ahead

You don’t need to guess what’s happening in your body.
Use my free GLP-1 Symptom Tracker to monitor how you're feeling each day — so you can spot trends, adjust dosing, and bring data to your provider if needed.
➡️ Download the Free GLP-1 Symptom Tracker

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