How Do I Know What GLP-1 Dose to Take—and How Do I Know If I Need to Change It?

If you’re taking a GLP-1, one of the most common questions I hear is:

“How do I know if my dose is right for me?”

As a nutrition coach, I don’t determine or adjust your GLP-1 dose. What I can help you do is understand what to pay attention to from a nutrition and lifestyle perspective so you can have a more meaningful conversation with your doctor.

The goal isn’t simply to take the highest dose possible or to see the number on the scale continue to decrease. The goal is to find a dose that supports your health without compromising your nutrition, muscle, and energy.

A dose that works well for you may be too much—or not enough—for someone else.

Rather than focusing only on the number of milligrams, I encourage clients to pay attention to what is happening with their appetite, nutrition, energy, digestion, body composition, and mental wellbeing.

How do you know if your current dose is working?

The scale is one measure, but it doesn’t tell us everything.

Ask yourself:

Are my appetite and food cravings more manageable?
Am I eating enough protein and getting adequate nutrients?
Am I staying hydrated?
Do I have enough energy for exercise, and am I maintaining my strength and fitness?
Am I tolerating the medication well and seeing the changes I am aiming for?

More appetite suppression isn’t necessarily better

One of the things I think is important to understand about GLP-1 medications is that not feeling hungry at all isn’t the goal.

Your body still needs protein, carbohydrates, healthy fats, vitamins, minerals, and fluids—even when your appetite is lower.

If you’re regularly skipping meals, struggling to finish small portions, or finding it difficult to meet your protein and nutrient needs, that’s something worth discussing.

As a nutrition coach, I want to make sure you’re getting enough of the right foods, not simply eating as little as possible. We can also work on strategies to make eating and hydration more manageable while you’re experiencing reduced appetite or GI symptoms.

Pay attention to muscle—not just weight

When someone loses weight, some of that weight can come from lean mass. Maintaining muscle is important for strength, mobility, metabolism, and long-term health.

This is why I emphasize two things with clients taking GLP-1s:

Protein

When your appetite decreases, it can be easy to fall short on protein.

Prioritize protein-containing foods throughout the day rather than waiting until dinner to try to make up for what you missed earlier.

Resistance training

Regular strength training can help protect and maintain muscle during weight loss.

Your nutrition and exercise plan should work together with your GLP-1 rather than treating weight loss as the only goal.

What if your weight loss has stalled?

A plateau doesn’t automatically mean you need a higher dose.

Weight can fluctuate for many reasons, including changes in activity, food intake, fluid balance, hormones, stress, sleep, and body composition.

Before making any changes to your dose or medication, take a look at how things are going overall.

Are you still seeing improvements in appetite? Are your clothes fitting differently? Are you maintaining or gaining strength? Are your labs improving?

These are aspects your doctor should consider when evaluating whether the GLP-1 is working for you.

What I look at as a nutrition coach

When working with someone taking a GLP-1, I don’t just ask:

“How much weight did you lose this week?”

Instead, I want to understand:

Are you eating enough overall to adequately fuel your body?

Are you getting enough protein to support muscle maintenance?

Are you getting enough fiber and micronutrients from a variety of nutrient-dense foods?

Are you maintaining your energy, strength, and ability to exercise and recover?

How are your hunger, cravings, and digestion?

These questions can provide valuable information about how you’re responding to your GLP-1 dose and can help identify areas where we need to change your nutrition plan..

Your GLP-1 is only one part of your overall health plan

Medication can be a useful tool, but nutrition and lifestyle still matter.

A comprehensive approach may include:

Protein: Prioritize adequate animal or plant-based protein throughout the day to support muscle and overall nutrition.

Fiber: Include fiber-rich foods such as vegetables, berries, beans, whole grains, nuts, and seeds.

Healthy fats: Include sources such as avocado, olive oil, nuts, seeds, and fatty fish.

Hydration: Pay attention to fluid intake, particularly if you’re eating significantly less or experiencing GI symptoms.

Strength training: Include resistance exercise appropriate for your fitness level and medical condition.

Nutrient density: When you’re eating less food overall, the nutritional quality of that food becomes even more important.

Regular monitoring: Work with your doctor to monitor labs that are relevant to your individual goals.

There isn’t one “right” GLP-1 dose for everyone

While your doctor manages your GLP-1 prescription and dose, I will help you build nutrition and lifestyle habits that support your health and recognize changes that may be worth discussing with your doctor.

If you’re experiencing significant side effects, struggling to eat enough, losing strength, or having difficulty meeting your nutritional needs, that’s important information—not something to ignore simply because you’re losing weight.

This article was informed by the conversation between Mark Hyman, MD and Tyna Moore, ND, “What We Got Wrong About GLP-1s (And What’s Right).”

Taking a GLP-1? Your nutrition matters, too. If you’re unsure whether you’re eating enough, getting adequate protein, maintaining your strength, or supporting your body while losing weight, schedule a free consultation and learn how nutrition coaching can support you along the way.

Sharing Healthy Love,
The Cancer Team