Starting a GLP-1 medication can bring practical questions that reach well beyond the prescription: What feels comfortable to eat? How can you stay hydrated when your usual cues change? And how do you make room for enough nutrition when you feel full sooner?
For this conversation, we turned to Jamie Winn, PharmD, Medical Director at Universal Drugstore, to explore the everyday side of treatment. With more than 20 years of pharmacy experience, his perspective brings the focus back to patient education, medication safety, and habits that support health over time.
Below, Winn shares his expertise on managing digestive changes, prioritizing protein, reviewing supplements, and working toward a sustainable routine.
Can you share a brief overview of your background and your role as Medical Director at Universal Drugstore?
Jamie Winn, PharmD: I graduated with my Doctor of Pharmacy degree from the University of South Carolina College of Pharmacy in 2002.
I have worked in retail, home delivery, hospital, and hospice pharmacies in a director, manager, or clinical capacity since graduating. At UDS, my primary focus as the medical director is patient education and providing medical and pharmacy-related content that is evidence-based, clinically accurate, and easy to understand.
Nausea and digestive changes are common concerns when starting GLP-1 medications. What are your top practical tips for patients to help minimize and manage these side effects?
Jamie Winn, PharmD: To help reduce the risk of nausea and digestive changes, you can eat smaller, more frequent meals. Also, eat slowly, as this can give your stomach time to process food and keep you from overeating. Avoiding spicy, fried, greasy, or other nausea-triggering foods can help. And lastly, stay hydrated to help you process your food and avoid dehydration.
How do GLP-1 medications impact hydration, and what specific advice do you have for maintaining proper electrolyte balance while on them?
Jamie Winn, PharmD: GLP-1s can reduce your thirst and cause side effects like nausea, vomiting, or diarrhea, which can increase your risk of dehydration. In general, most people should drink around 2 L to 3 L of fluid per day while on a GLP-1. So, set a daily fluid goal and track it. Take smaller sips throughout the day, as taking big gulps may worsen nausea. To maintain your electrolyte balance, eat electrolyte-rich foods like bananas, avocados, sweet potatoes, yogurt, milk, leafy greens, and almonds. You can also drink low-sugar electrolyte drinks or use powders, especially if you are experiencing vomiting or diarrhea.
With a reduced appetite, maintaining muscle mass can be a challenge. What are your recommendations for ensuring adequate protein intake and proper overall nutrition?
Jamie Winn, PharmD: Because your appetite is reduced, you will eat less and may not get all the protein and other nutrients your body needs. Experts recommend a target of around 80 g to 120 g a day for most adults who are actively trying to lose weight. To hit your target, split the protein evenly over each meal. Try eating the protein portion first so you get it in before you feel full. And if you are feeling nauseous or don’t feel like cooking, drink a protein shake or smoothie.
Since patients are eating significantly less, they might miss out on essential vitamins. Are there specific supplements or daily dietary focuses you recommend to bridge this gap?
Jamie Winn, PharmD: It makes sense that if you are eating less, you may miss out on essential vitamins and minerals. Even with smaller meals, you should try to get these nutrients from your diet through foods like lean proteins, vegetables, and fruits first. If you cannot get your daily recommended amounts through foods, try a multivitamin-mineral, alongside vitamin D, calcium, and B12.
Editor's note: Supplements are not automatically necessary for everyone taking these medications. Review your diet, any relevant testing, and existing supplements with your clinician before adding products or combining a multivitamin with separate nutrients.
Are there any common over-the-counter medications, supplements, or even foods that individuals should avoid or be cautious with while taking GLP-1s?
Jamie Winn, PharmD: Large amounts of psyllium, inulin, and other fiber supplements can increase your risk of gas, bloating, and nausea. You should also steer clear of diet pills, herbal weight-loss supplements, and products containing high doses of caffeine or stimulants. These can cause an increased heart rate, nervousness, dehydration, and anorexia. Other supplements to avoid include glucose-lowering herbs or carb blockers, which can cause your blood sugar to drop too low.
Foods to avoid include refined carbs, sugary drinks, high-fat meals, spicy foods, and alcohol, as they can worsen side effects.
What are some everyday considerations or safety protocols that people often overlook when using GLP-1 medications?
Jamie Winn, PharmD: Some people do not realize the extent of the digestive changes and how eating past the very first feeling of fullness can cause severe nausea, vomiting, gas, and stomach pain. They may also not realize that because GLP-1s slow down digestion, it can affect how your body absorbs oral medications and make them less effective, especially birth control pills. GLP-1s can block your thirst cues, so many people don’t realize they are not drinking enough fluids, which can lead to dehydration and kidney damage. Lastly, when people think of weight loss, they think they are only burning fat. But with GLP-1s, you will lose lean muscle mass along with the fat.
Beyond the medication itself, what everyday habits or lifestyle adjustments do you highly recommend for patients to achieve the best and safest results?
Jamie Winn, PharmD: GLP-1s are not a stand-alone treatment to help you lose weight. They need to be taken along with a healthy diet and regular exercise. There is no specific GLP-1 diet you have to be on, but you should eat a well-balanced, low-calorie diet that includes protein and nutrient-rich foods.
When it comes to an exercise plan, everyone is different. Your goal should be to reach 150 minutes of moderate activity (like brisk walking or cycling) per week along with 2 to 3 days per week of strength or resistance training. As always, talk to your doctor before starting any new diet or exercise program.
What does a sustainable, long-term approach to using GLP-1 medications look like, and how can patients set themselves up for lasting health?
Jamie Winn, PharmD: GLP-1s are not a cure but should be one part of a comprehensive weight loss plan. This should also include a healthy diet, regular exercise, stress management, and good sleeping habits. Long-term success with a GLP-1 shouldn’t only be about the numbers on your scale. These medications are a tool to help you build healthy habits that you can continue if you come off the medication. But be patient because setbacks can happen. Losing weight and improving your health is a marathon, not a sprint.
Editor's note: These medications may be prescribed for long-term treatment. Weight regain can occur after stopping, even with continued healthy habits. Decisions about continuing or stopping treatment should be made with your prescribing clinician. Source: Niddk.nih.gov
About Jamie Winn, PharmD
Jamie Winn, PharmD, is the Medical Director at Universal Drugstore and a licensed pharmacist with more than 20 years of experience across community pharmacy, hospice care, and clinical practice. He brings a practical, patient-focused perspective to medication safety, treatment, and everyday health.
Learn more about Jamie Winn:
Universaldrugstore.com
Learn more:
Visit Universal Drugstore | Explore Universal Drugstore's GLP-1 information | Related reading on vitamin D
This interview is for general information and does not replace individualized medical advice, diagnosis, or treatment. Fluid, protein, supplement, and exercise needs vary. Consult your prescribing clinician, pharmacist, or registered dietitian about your specific medication and health history.
