Disclaimer: Content is intended for general nutrition education and informational purposes only. Information isn’t intended to diagnose, treat and/or prevent any medical conditions. Specific inquiries regarding medical advice should be directed to your physician or healthcare provider.

GLP-1s (glucagon-like peptide-1 receptor agonists), which are more widely known by their brand names, such as Ozempic and Zepbound, are changing the health and wellness landscape. GLP-1s are well known for stabilizing blood sugar and decreasing appetite (therefore allowing for weight loss), although recent research is examining their overall effect for decreasing inflammation, some cancers, brain health conditions and more. These medications now are widely used for a variety of health concerns, including metabolic conditions, such as diabetes, heart disease and obesity. As such, they were bound to enter use within the fire service because of the increased prevalence of stated health conditions within the fire community.

Fire departments must adapt to the increased usage of GLP-1s and be equipped to respond in a way that promotes sustainable and positive behavior changes that surround this increased usage that sets up firefighters for success rather than failure.

GLP-1 usage within the fire service

The firehouse is a unique environment. Just like within other communities, some individuals might not share their health journey—or their intake of GLP-1s, in particular—out of potential stigma or shame that’s associated with being on a weight loss tool.

Many firefighters might not seek help from healthcare practitioners or community groups. Instead, they might set about exploring the unknowns alone. As we navigate widespread use of GLP-1s across the fire community, it’s crucial to include everyone in conversations, encourage group support, and suggest counseling or coaching.

Dietary focuses

Incorporating GLP-1s can be approached in sound and unsound ways. As with any health and wellness change, it’s imperative to shift the narrative away from a quick fix to focusing on long-term and sustainable habits and use of the GLP-1 to aid in getting there. Note: A kind reminder: Everyone is on their own health journey; what works for one might not work for all.

Importance of protein goals. As a nutritionist and educator, I never saw protein discussed outside of the sports nutrition world as much as I have over the past few years.

Protein recommendations vary depending on goals and activity. (Reminder: Muscle is created from a combination of strength training and protein intake). Focus on ample and higher protein options for satiety and counteracting muscle wasting, with a generalized goal of 100g of good quality protein, aiming for whole food consumption as much as possible compared with ultraprocessed protein options. Some ideas include lean meats, poultry, seafood, tinned fish, eggs, Greek or Icelandic yogurt, cottage cheese and soy (tofu, tempeh, edamame). If choosing a protein powder, aim for minimal ingredients while avoiding excess sugar, preservatives and fillers within protein options, such as collagen peptides, pea protein or whey.

Meeting fiber recommendations. Fiber has entered the chat more than ever, and for good reason, particularly when we look at digestive health (improving bowel movements), balanced blood sugar, satiety and weight maintenance. It’s even more important when incorporating a GLP-1 into your routine. Fiber is important to have in your diet, because it keeps you fuller longer, has heart-healthy benefits (lowering cholesterol effects) and creates regular bowel movements (something that can be slowed with GLP-1 use).

Fiber, which can be found in fruits, vegetables, legumes and whole grains, is complex carbohydrates that take longer to digest and, therefore, create a slow, steady and stable increase in blood sugar. It’s crucial for maintaining a healthy digestive system (gut microbiome and regular bowel movements). The higher the fiber content, the lower the glycemic index/spike in blood sugar. Fiber-rich foods contain a multitude of benefits, because they also are packed with vitamins and minerals.

The daily recommendation for fiber is 25–28 grams for women and 28–34g for men

Other lifestyle habits to incorporate. In addition to a nutritionally balanced diet with an emphasis on protein and fiber, other habits to focus on that can improve the success of a person’s GLP-1 journey include hydration and exercise. Incorporating hydration and exercise into your GLP-1 routine makes it more well-rounded and focused on sustainable lifestyle approaches.

Hydration and electrolyte balance is emphasized because of GLP-1’s slow digestion and lower appetite. Making sure that you’re hydrated can help with bodily functions that are associated with digestion (avoiding constipation) while decreasing the risk of headaches and nausea that can come with dehydration.

Movement is emphasized for overall cardiovascular and muscular health, particularly resistance or weight training that can build muscle and help to avoid significant muscle loss when incorporating a GLP-1 into your routine. Because rapid weight loss in the beginning of a journey tends to happen often, muscle loss is something that you’d like to avoid.

Sustainable habits are key

As with any nutrition journey, there’s trial and error. With GLP-1s, it might be finding the right dose, navigating potential side effects, understanding how to feel your best, exploring the effects of such changes (often, quick changes), and understanding how to incorporate healthier habits that promote consistency and sustainability. GLP-1s are a new tool that’s being added into the mix, with great potential to improve the health and wellness of firefighters. It’s important to explore how to incorporate the medication for the best health advantages while also understanding and acknowledging that we still are learning about the potential pros and cons in real time.

Not a magic pill

A GLP-1 can’t be viewed fully as a magic pill. Yes, it can help firefighters to succeed in their health and wellness journey, but it still isn’t a be-all and end-all fix. As with any positive change, there must be a well-rounded game plan that incorporates healthy and sustainable habits that support you physically and mentally.

A dangerous trend that has been seen by health practitioners is when someone doesn’t change their health and wellness practices for the better outside of decreasing total food intake while taking a GLP-1. This can, in turn, cause an unhealthy relationship with the entire process that can be detrimental to one’s health. Hence, making sure that your dietary changes are nutritionally sound (balanced, adequate and healthy) and that movement is realistic and feasible is key. Although there can be so many positive benefits from GLP-1 use, the short- and long-term benefits are seen most when consistency of positive dietary and movement habits are followed.