by Clare Kennedy
Level 4 personal trainer UCD, Certified nutritionist with MAC Nutrition
My passion is helping people reach goals they have struggled to achieve. While weight loss and body composition are the most active part of my practice, I also work with clients diagnosed with conditions such as osteoporosis, sarcopenia, hypo-mobility, recovering from injury and osteoarthritis.
The headlines recently regarding Professor Susan Jebb’s recent research in the British Medical Journal have sparked a vital conversation about the future of weight management. The study found that many people regain weight quickly after stopping GLP-1 medications (like Wegovy or Mounjaro).
At Stronger You for Life, we don’t view this as a reason to dismiss these medications. On the contrary, GLP-1s are a clinical breakthrough and a fantastic way to “reset” your biology. However, the research serves as a crucial reminder: the medication is the spark, but your lifestyle is the fuel that keeps the fire burning.
Making every mouthful count
When you are on a GLP-1, your appetite is significantly reduced. This is a golden opportunity to reset your palate and your habits, but it also means that every mouthful counts. Because you are eating less, the nutritional quality of what you do eat becomes paramount. This is the time to lay the foundations for the sustainable diet you plan to eat for the rest of your life. It’s not just about eating “less”; it’s about learning to choose nutrient-dense foods that support your energy and health, so that when the medication ends, the transition back to maintenance eating feels natural, not like a shock to the system.
Building a routine for the future
The same logic applies to movement. Using the “reset” period to establish a consistent exercise routine is the best insurance policy you can have.
The goal is to build a routine that you actually enjoy and—crucially—one that you can realistically stick to once you are no longer taking the medication. Whether it’s strength training to protect your muscle mass or daily walking for cardiovascular health, these are the “foundations” that will carry you forward.
Biology + Behaviour = Success
Professor Jebb’s study noted that obesity is a “chronic, relapsing condition.” This doesn’t mean we are powerless; it means we need a multi-layered approach.
Think of GLP-1s as a powerful tool that clears the path, allowing you to focus on the skill-building that is often so hard when you’re constantly fighting hunger. At Stronger You for Life will can help you with that skill-building.
The medications can help you reach your goals, but the habits you build today—the sensible diet and the sustainable movement—are what will keep you there for life.
Stay strong: 🛠 The “Stronger You” GLP-1 success kit
If you are using medication as a reset, here are five ways to ensure your results last long after your final dose.
1. Prioritize protein first
With a reduced appetite, muscle loss is a risk. Aim to include a high-quality protein source in every small meal to protect your lean muscle mass—this keeps your metabolism firing.
2. The “future self” diet test
With a reduced appetite, muscle loss is a risk. Aim to include a high-quality protein source in every small meal to protect your lean muscle mass—this keeps your metabolism firing.
3. Find your “minimum effective dose” of exercise
Don’t start a gruelling 6-day-a-week regime if you can’t maintain it. Use this period to find a sustainable movement routine—like three 30-minute strength sessions—that fits into your permanent lifestyle.
4. Hydrate and fibre up
GLP-1s can impact digestion. Focus on high-fibre vegetables and plenty of water to keep your system moving smoothly and to help you feel energized rather than sluggish.
5. Track the non-scale victories (NSVs)
The scale is one metric, but the habits are the goal. Track how many days you hit your protein goal or how many times you chose a walk over the sofa. These behavioural wins are the foundations that remain when the medication stops.