How to Take Care of Your Health and Nutrition While on Mounjaro
- prettyrebelliousnu
- 4 days ago
- 3 min read
So, you’ve started Mounjaro or maybe you’re thinking about it. Choosing to use a tool like Mounjaro can be a great choice for some individuals and it can be part of a empowered health journey. But here’s the thing: the medication is just one piece of the puzzle.
To really feel good you’ve got to support your body while the med is doing its thing.
Here’s how to take care of your nutrition and overall health on Mounjaro:
1. Don’t Forget to Eat (Seriously)
One of the biggest shifts on Mounjaro is appetite, it can drop way down. That’s part of how it works. But if you’re not intentional about what you’re eating, it’s really easy to under-eat. When calories get too low for too long, you might lose muscle, mess with your thyroid, and slow down your metabolism.
So even if you’re not feeling super hungry try to:
Prioritise protein (aim for 25–30g per meal if you can)
Include healthy fats (olive oil, nuts, avocado)
Add fibre (veggies, seeds, oats, legumes) to keep digestion and blood sugar steady (30G a day)
Focus on nutrient-dense meals/snacks
Don't skip breakfast! even if you have a small snack instead of a meal
2. Take a High-Quality Multivitamin
Because your intake is likely lower overall, so is your nutrient exposure. Mounjaro isn’t known for causing deficiencies per se, but reduced appetite = fewer micronutrients in your system.
A good multi can cover your bases while you’re eating less. Look for one with:
Methylated B vitamins (especially B12 and folate)
Zinc and selenium (for thyroid support)
Magnesium (for mood, muscle, and insulin sensitivity)
Vitamin D3 (check your levels first!)
3. Think About Functional Testing
Functional testing can give you personalised insight into what’s going on under the hood.
Here are a few worth considering:
Nutrient Panel – to check for deficiencies like iron, B12, vitamin D, magnesium
Thyroid Panel – full thyroid (not just TSH) to monitor metabolism while on Mounjaro
GI Map or Stool Test – if your gut’s acting up (bloating, constipation, or new food intolerances)
HbA1c + fasting insulin – to track how your body is responding to the medication Hormone testing – especially if you’re dealing with PCOS or cycle changes
Functional testing helps you personalise your plan and catch issues early.
4. Support Your Gut
Mounjaro slows gastric emptying, and while that can help you feel fuller, it can also throw off your gut rhythm. Here’s how to keep things moving:
Drink enough water (aim for 1.5–2L/day)
Include insoluble + soluble fibre
Consider a gentle probiotic or digestive enzyme if needed
Don’t skip meals - even small ones!
Move daily (a short walk after eating helps a lot)
5. Consider Strength Training
Weight loss from Mounjaro includes some lean mass loss, especially if you’re not eating enough protein or using your muscles. That’s not what we want.
Strength training helps you:
Maintain muscle
Improve insulin sensitivity
Support bone health
Feel strong and capable in your body
You don’t need to be a gym rat - 2–3x/week of resistance training (bodyweight, bands, or weights) is great.
6. Track How You Feel
Weight loss is not the only goal - better energy, better sleep, better cycles, better digestion… these all matter. Keep an eye on:
Mood and mental clarity
Hunger and fullness cues
Sleep quality
Energy throughout the day
Bowel habits
If things feel off, that’s your body asking for a tweak in your plan - not a failure.
Final Notes
Mounjaro is a helpful tool, but it works best when you support your body alongside it. That means nourishing yourself, checking your nutrients, keeping your gut happy, and protecting your muscle mass.
If you want a personalised plan that covers all of that, that’s what I’m here for. Let’s work together to make sure your journey on Mounjaro supports your whole health.
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