Stress Less, Lose More: Unlocking the Full Potential of GLP-1 Medications
Working in healthcare is both deeply rewarding and incredibly challenging. However, between 2018 and 2023, I faced chronic burnout. Balancing the demands of my role in the NHS with becoming a primary carer for both of my parents left me emotionally and physically drained. Supporting patients and their families through some of their hardest moments became even more difficult as I faced similar challenges in my own life.
The prolonged stress took a significant toll on my body, including a significant increase in my hunger and erratic eating patterns. My calorie intake rose from around 1500 calories a day to over 2500, and the weight gain started happening rapidly. By May 2024, I reached 196lbs and realised it was time to take control and make a change.
Stress is a part of life that we all face, but when it becomes a constant companion, it can take a serious toll on both our physical and mental health. For those on GLP-1 medications, understanding the connection between stress and weight management is key. These medications are a fantastic tool for helping with appetite control and weight loss, but pairing them with effective stress management can amplify their benefits and support a more balanced, sustainable lifestyle.
This article looks to explore how stress impacts your body, how GLP-1s can help, and some practical strategies to keep stress in check while on your weight loss journey.
How Stress Affects Weight Management
When you’re stressed, your body releases cortisol - a hormone designed to help you respond to keep you safe in potentially dangerous situations. While this is useful in short bursts, chronic stress keeps cortisol levels elevated, which can lead to a range of issues.
You might notice an increased appetite, especially for high calorie comfort foods, as your body seeks quick release energy. Emotional eating can also come into play, where food becomes a coping mechanism. Over time, these habits can lead to weight gain, particularly around the stomach, as cortisol encourages fat storage. On top of that, stress often disrupts sleep, which can throw off hormones like ghrelin and leptin, responsible for hunger and fullness.
This is why managing stress is such a critical part of any weight loss journey, especially when using GLP-1 medications.
How GLP-1 Medications Help with Stress Related Eating
GLP-1 medications offer a powerful way to tackle some of the physical effects of stress related eating. These medications work by regulating appetite and stabilising blood sugar levels, helping to reduce cravings and emotional eating triggers.
By helping you feel fuller for longer, GLP-1s make it easier to resist those stress induced urges to snack. They also keep blood sugar levels stable, preventing the energy dips that often lead to reaching for sugary or carb heavy treats. With less “food noise” to distract you, it’s easier to make thoughtful, intentional food choices and focus on what your body truly needs.
However, while GLP-1s are effective, addressing the root causes of stress is essential for long term success.
Practical Tips for Managing Stress on GLP-1 Medications
Incorporating stress management into your routine can boost the effectiveness of GLP-1s and improve your overall wellbeing. Here are some approachable strategies to help you get started:
Prioritise Sleep
Sleep is a powerful yet often overlooked tool for managing stress and supporting weight loss. Poor sleep disrupts hunger regulating hormones like ghrelin, which increases appetite, and leptin, which signals fullness, making it harder to stick to nutrition goals.
For those using GLP-1 medications, prioritising 7–9 hours of quality sleep each night can significantly enhance their benefits. Sleep helps regulate hormones, boost energy, and improve decision-making - key factors for sustainable weight management.
Establishing a calming bedtime routine can make a big difference. Simple activities like reading or meditating can help you unwind, and limiting screen time before bed reduces blue light’s interference with melatonin, the hormone that promotes sleep.
Maintain a consistent sleep schedule, even on weekends, and create a restful environment by keeping your room cool, dark, and quiet. Prioritising sleep is a small change that can yield big results for your health and wellbeing.
Try Mindfulness Practices
Mindfulness is a highly effective way to manage stress. Practices like meditation, breathwork, and mindful eating can help you feel more centred and less overwhelmed. Start small by using apps like Headspace or Calm for guided sessions, or focus on slowing down during meals, paying attention to each bite without distractions. These techniques allow you to become more present in the moment, helping to reduce stress and improve overall wellbeing. By incorporating mindfulness into your daily routine, you can create a greater sense of calm and better manage the pressures of life.
Stay Active
Gentle exercise is a great way to relieve stress and improve your overall wellbeing. Activities like walking, yoga, or light stretching are known to release endorphins, boost your mood, and support weight loss. The key is to find an exercise you enjoy, so it becomes a regular part of your routine. Whether it’s a peaceful nature walk, a beginner’s yoga class, or even dancing in your living room, moving your body helps reduce stress, improve mental clarity, and increase energy levels. Incorporating gentle exercise into your daily life can provide lasting benefits for both your physical and mental health.
Build a Support System
Sharing your experiences with others can be incredibly helpful. Whether it’s talking to a family member, friend, joining an online community of GLP-1 users, or seeking professional support, having people to lean on can make your journey feel less isolating. Connecting with others who understand your challenges can offer encouragement, advice, and reassurance, making it easier to stay motivated. Support is a key element in maintaining progress and building a sense of community, ensuring that you don’t have to face the journey alone.
Set Healthy Boundaries
It’s easy to overcommit and feel overwhelmed, but learning to say no is crucial for managing stress. By focusing on activities that align with your priorities, you can avoid burnout and protect your wellbeing. Setting boundaries allows you to conserve energy for what truly matters, while giving yourself permission to step back when needed helps maintain balance. Saying no doesn’t mean neglecting responsibilities, but rather prioritising your health and mental clarity, ensuring that you can give your best to the things that are most important to you.
Embrace Relaxation
Taking time for yourself is not a luxury - it’s a necessity. In the hustle of everyday life, it’s easy to neglect your own needs, but prioritising self-care helps reduce stress and improve overall wellbeing. Whether it’s losing yourself in a good book, listening to calming music, or soaking in a warm bath, find activities that allow you to unwind and recharge. These moments of relaxation are essential for maintaining balance, replenishing your energy, and supporting your mental health. By making time for yourself, you’re investing in your long-term health and happiness, ensuring you’re better equipped to handle life’s challenges.
Stress management is an essential piece of the puzzle when it comes to weight loss and overall wellbeing. GLP-1 medications can help reduce the physical impact of stress-related eating, but pairing them with strategies to manage stress can create a truly balanced approach. By prioritising sleep, staying active, practising mindfulness, and seeking support, you can set yourself up for long term success - not just on the scales but in every aspect of your life.
Taking small steps to manage stress can make a big difference, and with GLP-1 support, you have the tools to take control of your journey with confidence.
