GLP-1: Your Opportunity to Reset Your Relationship with Food and Build Lasting Healthy Habits

When I first started to research GLP-1s like Ozempic, Wegovy and Mounjaro, I was fascinated by everyone talking about the reduction of “food noise” - the cravings, compulsions, and constant thoughts about eating that so many of us struggle with. If I could reduce my preoccupation with food, could I then finally have an opportunity to redefine my relationship with food and create habits that support my long term health?

With this newfound mental space, we really do have a unique chance to focus on nutrition, develop healthy habits, and set ourselves up for a sustainable, healthier future. Let’s explore how you can use this period to your greatest advantage.

What is Food Noise, and How Does GLP-1 Help?

“Food noise” is a term that describes the persistent preoccupation with food that so many of us experience. It can take different forms -thinking about your next meal before you’ve finished the one in front of you, craving snacks even when you’re not physically hungry, or battling an internal dialogue about whether or not to eat certain foods. For some, food noise is a constant companion, leading to cycles of emotional eating, impulsive snacking, or feeling out of control around food.

This internal chatter often stems from a mix of biological, psychological, and environmental factors. Hormonal imbalances, such as elevated levels of ghrelin (the hunger hormone), can amplify cravings. Emotional triggers like stress, sadness, or boredom often intensify the urge to eat for comfort. On top of that, a society saturated with food advertisements and easy access to high calorie, ultra processed foods can make it even harder to escape the noise.

Food noise doesn’t just affect your eating habits - it can drain your mental energy, leaving you frustrated and demotivated. Over time, this relentless focus on food can erode your confidence in your ability to make healthy choices and create a cycle of guilt and overindulgence.

Using This Time to Reset Nutrition

With reduced cravings and fewer distractions from food, you’re in an ideal position to make deliberate and positive changes to your eating habits. Here’s how to make the most of this opportunity:

1. Focus on Nutrient Dense Foods

Instead of reaching for convenience or ultra processed options, prioritise foods that fuel your body. Think colourful vegetables, lean proteins, whole grains, and healthy fats. These foods not only support your overall health but also help keep your energy levels stable and promote satiety.

• Tip: Plan your meals around whole ingredients. For example, build a plate with a protein source (like chicken, tofu, or fish), a whole grain (like quinoa or brown rice), and a generous serving of vegetables.

2. Embrace Balanced Portions

GLP-1 medications help you feel full more quickly, making it easier to stick to appropriate portion sizes. Use this as an opportunity to learn what a balanced plate looks like and tune into your body’s hunger and fullness cues.

• Tip: Aim for meals that are roughly 50% vegetables, 25% protein, and 25% complex carbohydrates, with a small serving of healthy fats.

3. Practice Mindful Eating

Without the constant pull of food noise, you can focus on truly enjoying your meals. Mindful eating involves being present while you eat, savouring each bite, and listening to your body’s signals.

• Tip: Avoid eating in front of screens, and take time to chew your food thoroughly. Pay attention to how your body feels as you eat - this can help prevent overeating.

4. Plan Ahead

With fewer cravings to derail you, this is an excellent time to establish a meal planning routine. Preparing meals in advance ensures you have healthy options on hand, reducing the likelihood of grabbing something less nutritious out of convenience.

• Tip: Dedicate a specific day each week to plan your meals, grocery shop, and do some batch cooking if needed.

Building Habits That Last

The changes you make while using GLP-1 medications can form the foundation of long term health. These medications won’t do all the work for you, but they provide the headspace and support needed to establish routines that last well beyond the course of treatment.

1. Start Small

Focus on implementing one or two new habits at a time. Whether it’s drinking more water, eating more vegetables, or cooking at home more often, small changes are easier to stick to and can add up to big results over time.

2. Be Consistent

Consistency is key to turning actions into habits. GLP-1 medications can help make this easier by reducing the internal battles over food, allowing you to focus on repetition and routine.

3. Learn and Adapt

As you build healthier habits, you’ll discover what works for you and what doesn’t. Use this time to experiment and refine your approach to eating, cooking, and meal planning.

4. Think Beyond Weight Loss

While weight loss may be the goal, remember that your overall health is the bigger picture. The habits you build now - like eating balanced meals, staying hydrated, and moving regularly - will benefit you long after you’ve reached your target weight.

Looking to the Future

GLP-1 medications are a tool, not a cure. They provide a valuable opportunity to quiet the noise and focus on making meaningful changes, but the habits you build are what will carry you forward. By taking this time to prioritise nutrition, establish routines, and redefine your relationship with food, you’re setting yourself up for long term success.

Embrace the process, be kind to yourself and take advantage of this moment to create a healthier, happier future.