Why GLP-1 Medications Can Leave You Feeling Tired and How to Support Your Energy and Reduce Fatigue

If you’re in perimenopause and have been prescribed GLP-1 medications for weight management, you may already know that one of the most common side effects is fatigue.

That can feel especially tough when your energy is already being pulled in different directions, between hormones shifting, nights of broken sleep, and the day-to-day demands of life. Add in hot flushes, heavy periods, or mood swings, and even the simplest tasks can start to feel like climbing a mountain.

I want you to know this: you’re not imagining it, and you’re certainly not alone. Fatigue is real, and there are nutritional strategies that can make a difference. My approach is always about nourishment, not punishment, practical choices that support your body without the pressure of strict rules or quick fixes.

Let’s look at why fatigue can feel so heavy on GLP-1s in perimenopause, and more importantly, how you can steady your energy with food.

Why GLP-1 Medications Can Leave You Feeling Tired

GLP-1 medications work by slowing digestion, changing appetite signals, and helping regulate blood sugar. That can be helpful for some, but side effects are common, and fatigue often makes the list.

Here’s why:

• Reduced food intake – Feeling full quickly can mean you’re unintentionally eating less of the nutrients your body needs.

• Digestive changes – Nausea, bloating, or constipation may affect how well your body absorbs food.

• Blood sugar dips – Long gaps between meals or unbalanced snacks can leave you foggy and drained.

• Perimenopause overlap – Hormone fluctuations already disrupt sleep, mood, and metabolism. When fatigue from medication layers on top, it can feel overwhelming.

The encouraging part? Nutrition choices can go a long way in softening these effects.

Nutrition Strategies for GLP-1 Fatigue

If your appetite is lower, the focus isn’t on eating more, it’s on making every bite count. This is where nutrient-dense foods really shine.

1. Prioritise Protein (in portions you can manage)

Protein helps stabilise blood sugar, support muscles, and keep energy steady. The usual advice is 30g per main meal, but if that feels unrealistic while on GLP-1s, break it up. Smaller, more frequent amounts still add up.

Examples:

• A couple of boiled eggs mid-morning

• Half a salmon fillet with lunch and the other half later as a snack

• Greek yoghurt with seeds and berries spread through the day

The goal is consistency, not perfection.

2. Include Healthy Fats for Steady Energy

Fats are a slow-burn energy source and essential for brain and hormone health.

Simple ideas:

• Avocado slices on toast or crackers

• Olive oil drizzled on roasted veg or salad

• A handful of walnuts or almonds in the afternoon

3. Gentle Fibre to Support Digestion

Fibre supports digestion and blood sugar, but too much at once can feel uncomfortable when your gut is more sensitive. Build gradually and spread it out.

Choose variety: spinach, kale, rocket, peppers, apples, oats, beans, chia seeds. Even a few forkfuls here and there make a difference.

4. Hydration as an Energy Essential

Dehydration adds to fatigue and slows digestion further. Aim to sip water steadily through the day rather than downing glasses all at once. Herbal teas and sparkling water with fruit are also great.

5. Smart Snacks When Meals Feel Too Much

For some women, smaller snacks feel easier than big meals, and that’s okay. What matters is balance.

Quick ideas:

• Cheese and apple slices

• Oatcakes with hummus

• Nuts with a square of dark chocolate

The Perimenopause Factor: Why Energy Feels So Fragile

Even without medication, fatigue in perimenopause is common. Hormonal changes can affect:

• Sleep – from night sweats or restless legs

• Mood – with dips in serotonin affecting motivation

• Metabolism – with natural loss of muscle mass

It’s no wonder fatigue feels amplified. But with food that fuels, you can support your body through the changes.

Foods for Energy in Menopause and Perimenopause

If appetite is lower, aim for foods that deliver maximum nutrition in smaller portions:

• Eggs – protein, healthy fats, B vitamins

• Greek yoghurt – protein and probiotics

• Oily fish (salmon, mackerel, sardines) – omega-3s for brain, heart, and joints

• Beans and lentils – fibre and steady release carbs

• Leafy greens like spinach, kale, rocket – iron and magnesium for energy production

• Nuts and seeds – healthy fats and protein

• Berries – antioxidants in a small, easy-to-eat portion

• Quinoa – protein and complex carbs rolled into one

Think of them as energy anchors: small servings with big benefits.

Practical Food Tips to Boost Energy on a Perimenopause Diet

• Little and often – If full quickly, have mini-meals every few hours rather than forcing three big ones.

• Mix and match – Pair a protein with a healthy fat or fibre source (like hummus with carrot sticks, yoghurt with berries, or tuna with oatcakes).

• Cook once, eat twice – Roast extra veg, make a bigger batch of lentils, or double up on boiled eggs so you’ve got ready-made building blocks.

• Choose easy wins – Pre-washed salad bags, frozen berries, microwaveable grains. Convenience can be healthy.

• Honour appetite – If you can’t face a full plate, start small. Half a portion is still nourishment.

Compassion Over Perfection

Fatigue doesn’t mean you’re failing. It’s simply your body navigating change, hormones shifting, side effects from medication, the mental load of midlife.

There’s no need for strict food rules here. The aim is steadying energy, one bite at a time, and being kind to yourself in the process.

Where to Start if You’re Feeling Overwhelmed

If even reading this feels like too much, here are some gentle first steps:

• Add one protein food each time you eat.

• Swap one processed snack for something with protein or fibre.

• Drink one extra glass of water each day.

• Keep a few nutrient-dense snacks handy for when fatigue hits.

• Remember: half a portion still counts.

These aren’t grand overhauls. They’re small nudges that support your body without extra pressure.

Final Thoughts: Finding Steadier Energy in Perimenopause

For women in perimenopause, fatigue is already common. Adding GLP-1 medications into the mix can make it even harder. But with the right approach, nutrition strategies for GLP-1 fatigue, foods that support energy in menopause, and simple tweaks to a perimenopause diet, you can help your body feel steadier and more supported.

This isn’t about diets or restriction. It’s about creating a way of eating that feels doable for your real life, supporting your hormones, fuelling your body, and leaving you more confident in your choices.

You don’t have to figure it out on your own. If you’d like a compassionate space to explore what works for you, I’d love to help. Book a free disco call with me and let’s talk about how to support your energy and nutrition, whether you’re on GLP-1s or simply navigating the ups and downs of midlife.