Too Tired on GLP-1? Why Fatigue Happens and What to DoIf you are taking GLP-1 medications such as Wegovy, Ozempic or Mounjaro and you feel far more tired than expected, you are not imagining it. For some people, the medication brings welcome appetite control but also an uncomfortable drop in energy. You may feel:
The good news is that this is often understandable and manageable. The more important question is not just “Is fatigue normal?” It is: Why is it happening in your case — and what actually helps? I have written what should be useful information in this article but I am always at hand to answer more questions should you need any further information. Just comment at the bottom of this blog post and I will always endeavour to get back to you as soon as possible.  Can GLP-1 medication really make you tired? Yes. In the current UK patient leaflet for Wegovy, “feeling weak or tired” is listed among the very common side effects, and the leaflet also warns that nausea, vomiting and diarrhoea can cause dehydration. I find my clients mention this very often to me. The current Mounjaro leaflet lists fatigue as a common side effect and similarly warns about dehydration, especially when starting treatment. Official UK guidance also notes that GLP-1 side effects are often worse when starting or increasing the dose and often improve over time. So yes, fatigue can happen. But that does not mean you should ignore it. Because “fatigue” on GLP-1 is often not just a random side effect. It is often your body telling you that something in the bigger picture needs attention. Why fatigue happens on Wegovy, Ozempic or MounjaroWhat I'm finding is that in real life, tiredness on GLP-1 medication is often driven by a combination of factors rather than one single cause. 1. You are eating far less than you realise This is one of the biggest reasons. The medication reduces appetite, slows stomach emptying, and makes it easier to feel full quickly. That is part of how it works. But it also means some people slide into eating too little overall, especially in the first weeks or after dose increases. Wegovy’s leaflet explicitly states that it works by helping you feel fuller and less hungry so that you eat less. In theory that sounds helpful. In practice it can look like this:
2. Protein intake has dropped too low When people eat less on GLP-1, protein often drops first. That matters because protein helps support lean mass, function, recovery and satiety. Recent expert guidance on nutrition priorities during GLP-1 therapy places adequate protein among the key practical priorities clinicians should focus on. If protein intake falls too low, you may notice:
This is one reason I keep emphasising that eating less is not the same as eating well. If you need a deeper guide on this, read what to eat on GLP-1 and protein matters more than ever. 3. You may be dehydrated This is more common than people think, in fact it is probably one of the most common factors mentioned to me by my clients. The official leaflets for both Wegovy and Mounjaro warn that nausea, vomiting and diarrhoea can lead to dehydration and advise drinking enough fluids so this is important. Even without obvious vomiting or diarrhoea, dehydration can still creep in when:
That can leave you feeling:
4. Dose increases can hit your energy GLP-1 side effects often flare when treatment starts or when the dose goes up. The MHRA and your own side-effects content both reflect this dose-related pattern. This matters because many people think: “I was doing alright — why do I suddenly feel awful this week?” Often the answer is:
5. Low blood sugar may be relevant for some peopleFor most people using GLP-1 medication purely for weight management, severe low blood sugar is not the main issue. But if you also have diabetes, or if you are taking insulin or a sulphonylurea, the risk of hypoglycaemia is higher. Both Wegovy and Mounjaro patient information highlight this. If tiredness is coming with:
6. Fatigue affects behaviour as well as the body |
| Constipation on GLP-1 is often not caused by one thing alone. More often, it is a combination of:
|  |
That combination matters. A lot of people assume they are constipated because they “need more fibre,” when in fact the bigger issue is that they are eating very little, barely drinking, and moving less than normal.
NICE’s constipation guidance specifically assesses diet, fibre, fluid intake and activity levels together rather than treating constipation as a single-cause problem.
NICE’s constipation guidance specifically assesses diet, fibre, fluid intake and activity levels together rather than treating constipation as a single-cause problem.
The mistake most people make
I have found that the most common mistake is reacting too aggressively and too late.
People often do one of these:
Some fibre can help, but increasing it too quickly without enough fluids can make bloating and discomfort worse. NHS constipation advice recommends increasing fibre and fluids, but gradually rather than in a way that overloads the gut.
The goal is not to panic. It is to respond early, gently and consistently.
People often do one of these:
- ignore it for several days and hope it passes
- suddenly start eating large amounts of bran, raw vegetables or fibre supplements
- drink loads in one go instead of hydrating steadily
- keep under-eating because “I’m not hungry anyway”
- assume fewer bowel movements automatically means something dangerous is happening
Some fibre can help, but increasing it too quickly without enough fluids can make bloating and discomfort worse. NHS constipation advice recommends increasing fibre and fluids, but gradually rather than in a way that overloads the gut.
The goal is not to panic. It is to respond early, gently and consistently.
What actually helps
I have written a few tips below that really seems to help people.
1. Hydrate properly, not randomly
This sounds obvious, but it is one of the biggest issues on GLP-1 medication.
If you are eating less, feeling slightly sick, or occasionally having vomiting or diarrhoea, it becomes surprisingly easy to get behind on fluids.
Wegovy and tirzepatide prescribing information both warn that gastrointestinal side effects can contribute to dehydration, and NHS constipation guidance includes fluid intake as one of the basic first-line steps.
What helps in real life:
What usually works less well:
If your stomach feels delicate, smaller regular sips are usually more realistic than trying to force big volumes.
If you are eating less, feeling slightly sick, or occasionally having vomiting or diarrhoea, it becomes surprisingly easy to get behind on fluids.
Wegovy and tirzepatide prescribing information both warn that gastrointestinal side effects can contribute to dehydration, and NHS constipation guidance includes fluid intake as one of the basic first-line steps.
What helps in real life:
- sip fluids steadily across the day
- keep water where you can see it
- use warm drinks if that feels easier
- pay more attention in hot weather, after exercise, or if side effects have been stronger
What usually works less well:
- realising at 7pm that you have barely drunk all day
- trying to fix it by downing a large amount at once
- assuming tea and coffee alone will sort it
If your stomach feels delicate, smaller regular sips are usually more realistic than trying to force big volumes.
2. Get fibre in — but build it steadily
Fibre matters, but this is where people often overdo it.
If you are constipated and your appetite is low, a sensible step is to build in gentle, manageable fibre rather than suddenly going “full healthy eating mode” overnight.
NHS and NICE constipation advice both support fibre as part of first-line management, with gradual increases and enough fluids alongside it.
Foods that often help better than a dramatic fibre overload:
This is also where your wider food pattern matters. If you are not sure what to build meals around, read what to eat on Ozempic, Wegovy or Mounjaro first, then come back to this page.
Try this as a useful rule: add a little, not a lot. Your gut usually responds better to consistency than to a sudden “fix everything today” approach.
If you are constipated and your appetite is low, a sensible step is to build in gentle, manageable fibre rather than suddenly going “full healthy eating mode” overnight.
NHS and NICE constipation advice both support fibre as part of first-line management, with gradual increases and enough fluids alongside it.
Foods that often help better than a dramatic fibre overload:
- porridge oats
- fruit such as kiwi, pears, berries or stewed fruit
- cooked vegetables
- lentils, beans or chickpeas in manageable portions
- wholegrain toast or cereals if tolerated
- chia or flax added in modest amounts to yoghurt or porridge
This is also where your wider food pattern matters. If you are not sure what to build meals around, read what to eat on Ozempic, Wegovy or Mounjaro first, then come back to this page.
Try this as a useful rule: add a little, not a lot. Your gut usually responds better to consistency than to a sudden “fix everything today” approach.
3. Eat enough overall
This is one of the most overlooked parts.
Some people on GLP-1 are not constipated because they are eating the wrong foods. They are constipated because they are barely eating at all.
When total food volume drops very low, bowel movements often become less frequent. That does not automatically mean something is wrong, but it does mean your system has less material moving through it. If you are also low on fluids and fibre, constipation becomes much more likely.
This is why “eating less” is not always the same as eating well. A small amount of structured nourishment usually works better than drifting through the day on almost nothing.
Think:
That approach also fits the broader NICE position that weight-loss medication should sit alongside diet, physical activity and behavioural approaches, not replace them.
Some people on GLP-1 are not constipated because they are eating the wrong foods. They are constipated because they are barely eating at all.
When total food volume drops very low, bowel movements often become less frequent. That does not automatically mean something is wrong, but it does mean your system has less material moving through it. If you are also low on fluids and fibre, constipation becomes much more likely.
This is why “eating less” is not always the same as eating well. A small amount of structured nourishment usually works better than drifting through the day on almost nothing.
Think:
- smaller meals
- simpler meals
- protein plus some fibre
- enough intake to keep your body functioning properly
That approach also fits the broader NICE position that weight-loss medication should sit alongside diet, physical activity and behavioural approaches, not replace them.
4. Keep some movement in your day
| You do not need a punishing workout plan to help constipation. You do need to move though. NHS advice for constipation specifically notes that walking or running can help you poo more regularly, and NICE constipation guidance includes activity levels in lifestyle management. |  |
For many people on GLP-1, the best starting point is simple:
If energy is low, this matters even more. You may find my page on how to exercise on Ozempic, Wegovy or Mounjaro helpful here, especially if constipation is showing up alongside fatigue and deconditioning.
- a daily walk (build this up slowly if you've not exercised for years is best)
- getting up and moving after meals
- light activity rather than doing nothing for hours
- gentle consistency rather than “all or nothing”
If energy is low, this matters even more. You may find my page on how to exercise on Ozempic, Wegovy or Mounjaro helpful here, especially if constipation is showing up alongside fatigue and deconditioning.
5. Use routine to your advantage
Bodies like rhythm more than most people realise.
If meals are random, hydration is random, sleep is poor and movement is inconsistent, constipation often becomes more likely.
Many people do better when they:
If meals are random, hydration is random, sleep is poor and movement is inconsistent, constipation often becomes more likely.
Many people do better when they:
- eat at roughly similar times
- drink regularly through the day
- respond to the urge to open their bowels rather than delaying it
- avoid long stretches of inactivity
What usually does not help
I have found that a lot of advice online sounds sensible but is too blunt to be useful.
What often makes things worse:
There is also a practical trap here: some people become so focused on getting the scales to move that they ignore how rough they are actually feeling.
That is rarely a good sign. If treatment is leaving you bloated, backed up, undernourished and miserable, the answer is not always to “try harder.” I would like to think you are in this for the long haul?
What often makes things worse:
- suddenly eating huge amounts of bran or raw fibre
- piling in supplements without sorting fluids
- skipping meals because you feel too full to bother
- waiting until constipation becomes severe before acting
- assuming discomfort is “just part of it” no matter how bad it gets
There is also a practical trap here: some people become so focused on getting the scales to move that they ignore how rough they are actually feeling.
That is rarely a good sign. If treatment is leaving you bloated, backed up, undernourished and miserable, the answer is not always to “try harder.” I would like to think you are in this for the long haul?
When to be cautious
Most constipation on GLP-1 medication is uncomfortable rather than dangerous, but there is a point where it needs proper medical advice.
Wegovy patient information specifically warns about bowel obstruction as a severe form of constipation, with symptoms such as stomach ache, bloating and vomiting.
Get medical advice promptly if:
Those are not “keep Googling and see how you feel tomorrow” symptoms. They need proper assessment.
NHS bowel obstruction information also describes abdominal pain, bloating, vomiting and inability to pass stool or wind as warning features.
If you want a broader overview of what is normal and what is not across treatment, see GLP-1 side effects.
Wegovy patient information specifically warns about bowel obstruction as a severe form of constipation, with symptoms such as stomach ache, bloating and vomiting.
Get medical advice promptly if:
- constipation is persistent and not improving
- your abdomen is becoming increasingly painful or swollen
- you are vomiting
- you cannot pass stool or wind
- you feel significantly unwell
- symptoms are worsening rather than settling
Those are not “keep Googling and see how you feel tomorrow” symptoms. They need proper assessment.
NHS bowel obstruction information also describes abdominal pain, bloating, vomiting and inability to pass stool or wind as warning features.
If you want a broader overview of what is normal and what is not across treatment, see GLP-1 side effects.
A calm, realistic way to think about it
| Constipation on Ozempic, Wegovy or Mounjaro does not automatically mean the medication is wrong for you. But it does usually mean you need to pay closer attention. Not in an anxious, over-medicalised way. In a practical way. |  |
For most people, the basics really do matter:
That is often what “what actually helps” comes down to.
And this is also why long-term results are not just about appetite suppression.
They are about building habits and structure that still work when the novelty wears off, symptoms fluctuate, or treatment changes. If you are thinking longer term, my page on maintaining weight loss after GLP-1 is the natural next read.
- enough fluids
- enough food overall
- gradual fibre
- simple meals
- regular movement
- acting early instead of waiting until it becomes miserable
That is often what “what actually helps” comes down to.
And this is also why long-term results are not just about appetite suppression.
They are about building habits and structure that still work when the novelty wears off, symptoms fluctuate, or treatment changes. If you are thinking longer term, my page on maintaining weight loss after GLP-1 is the natural next read.
Frequently asked questions
Is constipation normal on GLP-1 medication?
Yes, it is a recognised and common gastrointestinal side effect of GLP-1-based treatment, including semaglutide and tirzepatide. Official patient information for Wegovy and Mounjaro lists constipation among expected digestive side effects.
Does constipation mean I should stop Ozempic, Wegovy or Mounjaro?
Not necessarily. Mild constipation can often be managed with fluids, food changes, movement and early action. But severe, persistent or worsening symptoms should be discussed with your pharmacist, GP or prescriber.
Should I take more fibre?
Sometimes, but not aggressively. Gradual fibre increases alongside proper hydration are more sensible than suddenly forcing large amounts.
Can walking really help?
Yes. NHS constipation advice specifically says a daily walk or run can help you poo more regularly.
When should I worry?
Get medical advice urgently if constipation becomes severe or comes with worsening abdominal pain, bloating, vomiting, or inability to pass stool or wind.
If you are struggling with appetite changes, side effects, low energy or the behavioural side of treatment, structured GLP-1 support can make this whole process feel far more manageable.
You do not need to guess your way through it.
I am always open to any questions regarding this, please post them in the comments below or feel free to email me [email protected]
“If you’re dealing with multiple issues like this, including fatigue, appetite changes or uncertainty about what’s normal, you can explore broader support here…”
You do not need to guess your way through it.
I am always open to any questions regarding this, please post them in the comments below or feel free to email me [email protected]
“If you’re dealing with multiple issues like this, including fatigue, appetite changes or uncertainty about what’s normal, you can explore broader support here…”
If you are taking Wegovy, Ozempic or Mounjaro, exercise can suddenly feel confusing.
On one hand, you know movement matters. On the other, you may be eating less, feeling fuller sooner, and sometimes dealing with fatigue, nausea or low energy.
So it is no surprise that many people ask the same question:
Should I be pushing harder while on GLP-1 medication — or backing off?
The answer is neither extreme.
For most people, the smartest approach is gentle consistency first, strength second, intensity later.
That matters because these medications are intended to be used alongside a reduced-calorie diet and increased physical activity, not as a replacement for it.
This is something I often help people with through my GLP-1 support and midlife health coaching.
On one hand, you know movement matters. On the other, you may be eating less, feeling fuller sooner, and sometimes dealing with fatigue, nausea or low energy.
So it is no surprise that many people ask the same question:
Should I be pushing harder while on GLP-1 medication — or backing off?
The answer is neither extreme.
For most people, the smartest approach is gentle consistency first, strength second, intensity later.
That matters because these medications are intended to be used alongside a reduced-calorie diet and increased physical activity, not as a replacement for it.
This is something I often help people with through my GLP-1 support and midlife health coaching.
Why exercise matters more than many people realise on GLP-1 medication
A lot of people start GLP-1 medication focused purely on the number on the scales.
That is understandable. Weight loss may be the goal.
That is understandable. Weight loss may be the goal.
| But better health is not just about losing weight. It is also about protecting:
|  |
That is why exercise on Wegovy, Ozempic or Mounjaro should not be treated as punishment for overeating.
It is part of protecting your body while weight is coming down.
It is part of protecting your body while weight is coming down.
The hidden risk: losing weight is not the same as staying strong
When people lose weight quickly, some loss of lean mass can happen alongside fat loss.
This does not mean GLP-1 medication is a bad idea.
It simply means that movement, strength work, and can help protect your body while weight is coming down.
The most helpful question is not:
“How can I burn the most calories?”
It is:
“How can I help my body lose fat without becoming weaker?”
See the What to eat page
This does not mean GLP-1 medication is a bad idea.
It simply means that movement, strength work, and can help protect your body while weight is coming down.
The most helpful question is not:
“How can I burn the most calories?”
It is:
“How can I help my body lose fat without becoming weaker?”
See the What to eat page
Why some people feel wiped out when they start exercising on GLP-1
There are a few common reasons:
1. You are eating less than you realise
Appetite often drops significantly on GLP-1 medication. That can help weight loss, but it can also leave some people under-fuelled.
2. Side effects can reduce fluid intake
Nausea, vomiting or diarrhoea can sometimes lead to dehydration.
3. People try to do too much too soon
A common mistake is going from very little movement straight into hard gym sessions.
If you already feel flat, lightheaded, sick or depleted, your body is telling you to reduce the challenge and rebuild gradually.
1. You are eating less than you realise
Appetite often drops significantly on GLP-1 medication. That can help weight loss, but it can also leave some people under-fuelled.
2. Side effects can reduce fluid intake
Nausea, vomiting or diarrhoea can sometimes lead to dehydration.
3. People try to do too much too soon
A common mistake is going from very little movement straight into hard gym sessions.
If you already feel flat, lightheaded, sick or depleted, your body is telling you to reduce the challenge and rebuild gradually.
The best kind of exercise to start with
| For most people, the best starting exercise is: regular, moderate, repeatable movement That usually means:
|  |
A safer way to think about exercise on GLP-1
Instead of asking:
“What is the best fat-burning workout?”
ask:
“What can I recover from and repeat this week?”
That mindset shift is powerful.
Because the goal is not one heroic session.
The goal is building a routine that:
“What is the best fat-burning workout?”
ask:
“What can I recover from and repeat this week?”
That mindset shift is powerful.
Because the goal is not one heroic session.
The goal is building a routine that:
- protects muscle
- supports weight loss
- improves energy
- still feels realistic
A practical beginner plan
Weeks 1 to 2
Weeks 3 to 4
Simple exercises (you don't in my experience need the gym necessarily):
Weeks 5 onwards
- 10 to 20 minutes walking, 5 days a week
- 1 to 2 short strength sessions
Weeks 3 to 4
- build walks to 20 to 30 minutes
- add a second or third strength session if energy allows
Simple exercises (you don't in my experience need the gym necessarily):
- sit-to-stands
- wall press-ups
- calf raises
- resistance band rows
Weeks 5 onwards
- gradually build towards 150 minutes moderate activity a week
- keep strength work in twice weekly
- increase intensity only when recovery feels good
Strength training matters more than people think
| This does not mean you need a gym. Simple strength work can include:
|  |
For many midlife adults, this kind of training is one of the smartest ways to stay functional while losing weight.
What not to do
Try to avoid:
- pushing through severe nausea
- doing only cardio
- slashing food and overtraining
- comparing yourself to others
When to slow down and get advice
Get advice if you have:
- severe sickness
- dehydration
- dizziness
- severe fatigue
- concerning symptoms
The bottom line
If you are taking Wegovy, Ozempic or Mounjaro, the safest and most effective exercise plan is usually not extreme.
It is steady, realistic and strength-aware.
Start with movement you can tolerate. Build gradually. Protect muscle. Look after your energy.
And remember: the goal is not just to lose weight. It is to feel stronger as you do it.
If you want more practical support, you can for simple strategies to feel better, regain momentum and protect your health download the Midlife Reset Guide
Tony Vogel - Health Renewed
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
It is steady, realistic and strength-aware.
Start with movement you can tolerate. Build gradually. Protect muscle. Look after your energy.
And remember: the goal is not just to lose weight. It is to feel stronger as you do it.
If you want more practical support, you can for simple strategies to feel better, regain momentum and protect your health download the Midlife Reset Guide
Tony Vogel - Health Renewed
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
Eating Less on Ozempic? There’s Something Important to Understand
| One of the biggest benefits of medications like Ozempic, Wegovy, or Mounjaro is that eating less suddenly feels easier. Hunger reduces. Portions shrink. Food noise quiets down. For many people, that’s a turning point. But there’s something that often gets missed: |  |
When appetite drops, nutrition can quietly drop with it.
And one of the first things people tend to under-eat—without realising—is protein.
Why Protein Matters More When You’re Losing Weight
Weight loss doesn’t just come from body fat.
When you lose weight, your body can also lose lean mass (which includes muscle), particularly if nutrition isn’t well balanced.
That matters because muscle plays an important role in:
This becomes even more relevant in midlife, where gradual muscle loss can already be happening.
So while eating less can help weight come down, what you eat still matters.
When you lose weight, your body can also lose lean mass (which includes muscle), particularly if nutrition isn’t well balanced.
That matters because muscle plays an important role in:
- Strength and mobility
- Energy levels
- Long-term metabolic health
This becomes even more relevant in midlife, where gradual muscle loss can already be happening.
So while eating less can help weight come down, what you eat still matters.
What I Often See in Midlife Clients
Many of the people I work with in their 40s, 50s and beyond notice a similar pattern:
More often, it’s that the body simply isn’t getting enough of what it needs—particularly when appetite is low.
- They’re eating less than they used to
- Weight is changing
- But energy feels lower
- Strength doesn’t feel quite the same
More often, it’s that the body simply isn’t getting enough of what it needs—particularly when appetite is low.
The Common Trap: Eating Less… But Not Better
| GLP-1 medications can make it easy to eat very little. Sometimes people find themselves skipping meals, eating very small portions, or relying on whatever feels tolerable in the moment. Over time, that can mean:
|  |
This isn’t a failure of willpower.
It’s a gap in strategy.
It’s a gap in strategy.
You Don’t Need Large Meals — You Need a Smarter Approach
A common reaction is:
“I should try to eat more.”
But if appetite is low—or nausea is present—that can feel difficult or even unpleasant.
A better approach I have found for most people is to:
Focusing on small, manageable, protein-containing foods throughout the day
“I should try to eat more.”
But if appetite is low—or nausea is present—that can feel difficult or even unpleasant.
A better approach I have found for most people is to:
Focusing on small, manageable, protein-containing foods throughout the day
Simple Ways to Increase Protein (Without Forcing Meals)
These are practical strategies that tend to work in real life:
The aim isn’t to be perfect I have found that simply does not work for people.
It’s to gently support your body while appetite is reduced.
- Greek yoghurt or skyr - High in protein, easy to eat, and often well tolerated
- Protein smoothies or shakes - Especially helpful when solid food feels unappealing
- Eggs - Soft, simple, and versatile
- Cottage cheese or soft cheeses - Easy to include in small amounts
- Smaller portions, more often - Rather than trying to eat large meals
The aim isn’t to be perfect I have found that simply does not work for people.
It’s to gently support your body while appetite is reduced.
What UK Guidance Emphasises
UK guidance, including NICE recommendations, supports weight loss approaches that combine:
That middle part--adequate nutrition—is easy to overlook when appetite is low.
But it becomes increasingly important over time.
- Reduced calorie intake
- Adequate nutrition
- Physical activity
That middle part--adequate nutrition—is easy to overlook when appetite is low.
But it becomes increasingly important over time.
It’s Not Just About Food
Let's be brutally honest with ourselves. Protein is only one piece of the picture.
The other is movement, particularly activities that help maintain strength, have you been active enough?.
This doesn’t have to mean intense workouts.
Even small, consistent steps—such as light resistance exercises or regular movement—can help support the body during weight loss.
The other is movement, particularly activities that help maintain strength, have you been active enough?.
This doesn’t have to mean intense workouts.
Even small, consistent steps—such as light resistance exercises or regular movement—can help support the body during weight loss.
A More Helpful Way to Think About It - the 'secret'
The people I have helped in the past that have been really successful have had a change in mindset and their way of thinking about their food and lifestyle, so instead of asking:
“How little can I eat?”
A more useful question is:
“How can I support my body properly while this is working?”
That shift changes the outcome.
“How little can I eat?”
A more useful question is:
“How can I support my body properly while this is working?”
That shift changes the outcome.
If This Feels Familiar
Many people reach a point where:
If you want a simple place to begin:
Download the Free Midlife Reset Guide
It will help you understand:
No pressure. Just a starting point.
- Weight is changing
- But energy, strength, or direction don’t feel quite right
If you want a simple place to begin:
Download the Free Midlife Reset Guide
It will help you understand:
- What’s really changing in midlife
- Why things can feel “off” even when life looks fine
- How to start resetting your health and direction
No pressure. Just a starting point.
Related Reading
If you haven’t already, you may also find this helpful:
What to Eat on GLP-1 (Without Losing Muscle or Energy)
Tony - Health Renewed
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
What to Eat on GLP-1 (Without Losing Muscle or Energy)
Tony - Health Renewed
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
If you are taking Ozempic, Wegovy or Mounjaro, eating less can suddenly feel easy.
That is part of why these medications work. They reduce appetite, increase fullness, and help you feel satisfied on less food.
But I am finding is there is a part many people are not told clearly enough:
Eating less is not the same as eating well.
And that matters more than most people realise.
Because on GLP-1 medication, some people are not just losing body fat.
They are also losing:
This is one of the biggest hidden risks.
The medication reduces appetite.
You still need a strategy.
That is part of why these medications work. They reduce appetite, increase fullness, and help you feel satisfied on less food.
But I am finding is there is a part many people are not told clearly enough:
Eating less is not the same as eating well.
And that matters more than most people realise.
Because on GLP-1 medication, some people are not just losing body fat.
They are also losing:
- muscle
- strength
- energy
- resilience
This is one of the biggest hidden risks.
The medication reduces appetite.
You still need a strategy.
The Eye-Opener: Many People Are Under-Eating the Wrong Foods
| A lot of people on GLP-1 do not overeat. They under-eat altogether. They:
Then they wonder why they feel:
This is not failure. It is a predictable pattern when appetite drops but structure is missing. |  |
What Your Body Needs Most on GLP-1
When you are eating less, your food has to work harder.
There are four priorities that matter most:
1. Protein (this is critical)
Protein helps:
Without enough protein, weight loss can come at the cost of strength and function.
2. Fluids
Dehydration is more common than people think on GLP-1, especially if:
Sip regularly across the day.
3. Fibre and Food Quality
You don’t need more food — you need better food choices.
Focus on:
4. Muscle-Preserving Habits
Food alone is not enough.
If possible, include some form of:
losing muscle during weight loss
There are four priorities that matter most:
1. Protein (this is critical)
Protein helps:
- preserve muscle
- support metabolism
- keep you fuller for longer
Without enough protein, weight loss can come at the cost of strength and function.
2. Fluids
Dehydration is more common than people think on GLP-1, especially if:
- appetite is low
- nausea is present
- intake drops
Sip regularly across the day.
3. Fibre and Food Quality
You don’t need more food — you need better food choices.
Focus on:
- vegetables
- fruit
- whole foods
- balanced meals
4. Muscle-Preserving Habits
Food alone is not enough.
If possible, include some form of:
- walking
- light resistance exercise
- gradual strength work
losing muscle during weight loss
So What Should You Actually Eat?
Here is the simplest way to approach this:
Build Meals Around Protein First
Instead of asking “what do I feel like eating?”
Ask:
“Where is the protein in this meal?”
Good options:
Build Meals Around Protein First
Instead of asking “what do I feel like eating?”
Ask:
“Where is the protein in this meal?”
Good options:
- Greek yoghurt or skyr
- eggs
- cottage cheese
- chicken
- fish
- lean meat
- tofu
- lentils and beans
- protein soups or yoghurts
| Think “Small but Meaningful” Meals Large meals often don’t work well on GLP-1. Instead aim for:
|  |
Examples:
Less volume. More value.
Include Carbohydrates (Don’t Cut Them Too Hard)
Some people go too extreme and remove carbs completely.
This often leads to:
Better choices:
Include Healthy Fats (If Tolerated)
Useful options:
If nausea is an issue, keep fats lighter and spread across meals.
- yoghurt with berries
- scrambled eggs on toast
- tuna with crackers
- chicken soup
- cottage cheese and fruit
- protein smoothie
Less volume. More value.
Include Carbohydrates (Don’t Cut Them Too Hard)
Some people go too extreme and remove carbs completely.
This often leads to:
- low energy
- fatigue
- poor exercise tolerance
- irritability
Better choices:
- oats
- potatoes
- fruit
- wholegrain toast
- rice
- beans and lentils
Include Healthy Fats (If Tolerated)
Useful options:
- olive oil
- nuts
- seeds
- avocado
- oily fish
If nausea is an issue, keep fats lighter and spread across meals.
A Simple Daily Eating Structure That Works
| Instead of forcing 3 large meals, try this: Morning (protein first) Greek yoghurt, eggs, protein porridge Midday (small balanced meal) Soup, tuna, wrap, leftovers Afternoon (if needed) Yoghurt, eggs, smoothie Evening (simple plate) Protein + veg + small carbs Fluids throughout the day |  |
What to Do If Side Effects Are Making Eating Difficult
This is where many people struggle most.
If You Feel Nauseous
If You Feel Full Very Quickly
If You Are Constipated
If You Don’t Feel Like Eating At All
This is important:
Don’t wait for perfect meals.
Choose something simple and nourishing:
Something is better than nothing.
If You Feel Nauseous
- eat small amounts
- choose plain foods
- try cold meals
- stop before feeling full
If You Feel Full Very Quickly
- eat smaller portions
- spread food across the day
- avoid heavy meals
If You Are Constipated
- increase fluids
- include fibre gradually
- keep moving where possible
If You Don’t Feel Like Eating At All
This is important:
Don’t wait for perfect meals.
Choose something simple and nourishing:
- yoghurt
- soup
- eggs
- smoothie
Something is better than nothing.
The Biggest Mistake: Chasing the Lowest Possible Intake
I have found that some people become focused on eating as little as possible.
That might look like success on the scales.
But it often leads to:
why people regain weight after GLP-1
Because what matters is not just losing weight.
It is how you lose it — and what you are left with afterwards.
That might look like success on the scales.
But it often leads to:
- fatigue
- muscle loss
- poor sustainability
why people regain weight after GLP-1
Because what matters is not just losing weight.
It is how you lose it — and what you are left with afterwards.
The Muscle Issue Most People Are Not Told About
This is the key point.
Weight loss is not just fat loss.
Without the right approach, it can also mean:
Weight loss is not just fat loss.
Without the right approach, it can also mean:
- loss of muscle
- reduced strength
- slower metabolism
| If you are noticing:
That is worth paying attention to. |  |
A Simple Rule That Changes Everything
Try to get into the habit, before you eat, ask:
“What job is this meal doing?”
It should help with at least one of:
Examples:
This one shift improves eating without overcomplicating it.
“What job is this meal doing?”
It should help with at least one of:
- protein
- energy
- hydration
- fibre
Examples:
- yoghurt → protein
- soup → hydration + nutrients
- eggs on toast → protein + energy
- lentils → fibre + protein
This one shift improves eating without overcomplicating it.
What Most People Really Need (But Don’t Get)
GLP-1 medication can reduce appetite.
But it does not:
GLP-1 weight loss support
But it does not:
- build structure
- protect muscle
- guide decisions
- support long-term change
GLP-1 weight loss support
Final Thought
GLP-1 medication can be powerful.
But a tool is not a plan.
If you want to lose weight without losing energy, strength or control, your approach to food needs to be:
That is often the difference between short-term weight loss and a genuine long-term reset.
But a tool is not a plan.
If you want to lose weight without losing energy, strength or control, your approach to food needs to be:
- intentional
- structured
- realistic
That is often the difference between short-term weight loss and a genuine long-term reset.
A Call to Action
Struggling to know what to eat on Ozempic, Wegovy or Mounjaro?
I offer practical, supportive coaching to help you:
work with me I offer a Free 30 minute initial consultation.
By Tony Vogel - Health Renewed
I offer practical, supportive coaching to help you:
- protect muscle
- manage appetite changes
- build sustainable habits
- avoid the common traps of GLP-1
work with me I offer a Free 30 minute initial consultation.
By Tony Vogel - Health Renewed
Practical Advice on Nausea, Constipation, Diarrhoea and Fatigue — and How to Stay on Track
Starting a GLP-1 medication such as semaglutide (Ozempic/Wegovy) or tirzepatide (Mounjaro) can feel like a turning point.
For many people, it is.
But what often surprises people is not whether the medication works — it’s how the first few weeks feel in real life.
You may still be managing work, family, responsibilities, and a full schedule. Then suddenly your appetite changes, your digestion slows, and your energy feels different. Meals don’t feel the same. Hunger doesn’t feel the same. Even your routine may feel slightly unsettled.
This is where most people start searching:
GLP-1 Weight Loss Support Guide
For many people, it is.
But what often surprises people is not whether the medication works — it’s how the first few weeks feel in real life.
You may still be managing work, family, responsibilities, and a full schedule. Then suddenly your appetite changes, your digestion slows, and your energy feels different. Meals don’t feel the same. Hunger doesn’t feel the same. Even your routine may feel slightly unsettled.
This is where most people start searching:
- “GLP-1 side effects UK”
- “Ozempic nausea tips”
- “How long do GLP-1 side effects last?”
GLP-1 Weight Loss Support Guide
What NICE and the MHRA Say About GLP-1 Side Effects
| UK guidance is clear and consistent: More than 1 in 10 people experience side effects Most are gastrointestinal:
|  |
They are typically:
The MHRA also highlights the importance of hydration and awareness of rarer risks such as pancreatitis and gallbladder problems.
So clinically, the message is:
Side effects are common, expected, and usually manageable.
But that’s only part of the story.
- Dose-related (worse when starting or increasing dose)
- Temporary
- Improving over time
The MHRA also highlights the importance of hydration and awareness of rarer risks such as pancreatitis and gallbladder problems.
So clinically, the message is:
Side effects are common, expected, and usually manageable.
But that’s only part of the story.
What People Actually Experience (Especially in Midlife)
In practice, many people describe the early phase as:
“It feels like my body is resetting — but my life hasn’t slowed down.”
This is particularly true in your 40s, 50s and 60s, when you may be:
Common real-life experiences include:
None of this is usually dangerous — but it can be disruptive.
And disruption is often what causes people to stop.
“It feels like my body is resetting — but my life hasn’t slowed down.”
This is particularly true in your 40s, 50s and 60s, when you may be:
- Running a business or managing a team
- Supporting family
- Balancing multiple responsibilities
Common real-life experiences include:
- Feeling slightly nauseous in meetings
- Not wanting normal portion sizes
- Feeling full very quickly
- Changes in bowel habits
- Lower or less predictable energy
None of this is usually dangerous — but it can be disruptive.
And disruption is often what causes people to stop.
The Most Common GLP-1 Side Effects — and What Actually Helps
1. Nausea (The Most Talked About Symptom)
Nausea is the most common and often the most noticeable side effect I hear from people.
It tends to happen:
What helps in real life:
1. Eat smaller, more frequent meals - This is one of the biggest shifts. Think “lighter, spaced eating” rather than traditional meals. What to Eat on GLP-1
2. Slow your eating right down - Your stomach empties more slowly on GLP-1 medications — your pace needs to match that.
3. Be cautious with rich or high-fat foods early on - These often trigger nausea more than anything else.
4. Consider timing your injection - Some people prefer evening dosing so symptoms occur overnight.
5. Stay gently hydrated - Sip fluids regularly rather than drinking large amounts at once.
Hydration and GLP-1 Side Effects
It tends to happen:
- When starting medication
- After dose increases
- After eating too quickly or too much
What helps in real life:
1. Eat smaller, more frequent meals - This is one of the biggest shifts. Think “lighter, spaced eating” rather than traditional meals. What to Eat on GLP-1
2. Slow your eating right down - Your stomach empties more slowly on GLP-1 medications — your pace needs to match that.
3. Be cautious with rich or high-fat foods early on - These often trigger nausea more than anything else.
4. Consider timing your injection - Some people prefer evening dosing so symptoms occur overnight.
5. Stay gently hydrated - Sip fluids regularly rather than drinking large amounts at once.
Hydration and GLP-1 Side Effects
2. Constipation (Common, but Often Underestimated)
| Constipation is extremely common — and often lasts longer than nausea. Why it happens:
|  |
What helps:
1. Proactive hydration - Not “I’ll drink later” — try for consistent intake throughout the day.
2. Regular eating patterns - Even if portions are smaller, your body still needs rhythm.
3. Gradual fibre intake - Avoid sudden increases — remember to build up gently.
4. Daily movement - Even a short walk can help significantly.
1. Proactive hydration - Not “I’ll drink later” — try for consistent intake throughout the day.
2. Regular eating patterns - Even if portions are smaller, your body still needs rhythm.
3. Gradual fibre intake - Avoid sudden increases — remember to build up gently.
4. Daily movement - Even a short walk can help significantly.
3. Diarrhoea (Disruptive and Often Unpredictable)
Diarrhoea can be particularly frustrating because it affects confidence and routine.
Common triggers:
What helps:
This is not about perfection — it’s about reducing unpredictability, this is one that people report quite often bothers them the most.
Common triggers:
- Fatty foods
- Sudden dietary changes
- Dose increases
What helps:
- Keep meals simple during adjustment phases
- Avoid testing your limits too early
- Identify your personal triggers
This is not about perfection — it’s about reducing unpredictability, this is one that people report quite often bothers them the most.
4. Fatigue (Less Talked About, But Very Real)
Fatigue is not always highlighted in the same way as gastrointestinal symptoms, but many people experience:
I am not talking just feeling a bit tired.
This may be due to:
What helps:
1. Don’t under-eat excessively - Appetite is suppressed — but energy still matters.
2. Prioritise protein intake - Supports muscle, metabolism and energy : Exercise and Muscle Preservation on GLP-1
3. Adjust your expectations temporarily (really important psychologically) - The first few weeks are an adaptation phase — not your long-term baseline.
- Lower energy
- Reduced stamina
- Feeling “flat”
I am not talking just feeling a bit tired.
This may be due to:
- Lower calorie intake
- Dehydration
- Adjustment to metabolic changes
- Reduced protein intake
What helps:
1. Don’t under-eat excessively - Appetite is suppressed — but energy still matters.
2. Prioritise protein intake - Supports muscle, metabolism and energy : Exercise and Muscle Preservation on GLP-1
3. Adjust your expectations temporarily (really important psychologically) - The first few weeks are an adaptation phase — not your long-term baseline.
Important but Rare Risks (MHRA Guidance)
Most side effects are mild and temporary.
However, you should be aware of more serious symptoms:
Pancreatitis
Gallbladder issues
Seek urgent medical advice if these occur.
These are rare, but important to recognise.
However, you should be aware of more serious symptoms:
Pancreatitis
- Severe, persistent abdominal pain
- Pain radiating to the back
- Nausea and vomiting
Gallbladder issues
- Upper abdominal pain, especially after eating
Seek urgent medical advice if these occur.
These are rare, but important to recognise.
The Real Challenge: Keeping Life Stable While Your Body Adjusts
Okay, in my experience this is the part that is often overlooked.
GLP-1 medications don’t happen in isolation.
You still have:
So the real question becomes:
How do you adapt without everything feeling harder?
Common patterns include:
GLP-1 medications don’t happen in isolation.
You still have:
- Work demands
- Family commitments
- Social situations
- Daily routines
So the real question becomes:
How do you adapt without everything feeling harder?
Common patterns include:
- Trying to push through and feeling worse
- Losing structure and becoming inconsistent
- Stopping and restarting
Where Coaching Helps (In a Practical, Real-World Way)
This is not about motivation.
It’s about practical adjustment.
Coaching helps with:
1. Setting realistic expectations early - Understanding that the first 2–6 weeks are different.
2. Creating a workable daily rhythm - Aligning meals, work and energy with how your body feels now.
3. Maintaining performance - Weight loss should not come at the cost of function.
4. Navigating social and family life - Eating differently without withdrawing or feeling awkward.
5. Avoiding the stop-start cycle - Staying consistent through the adjustment phase.
GLP-1 Coaching Support
It’s about practical adjustment.
Coaching helps with:
1. Setting realistic expectations early - Understanding that the first 2–6 weeks are different.
2. Creating a workable daily rhythm - Aligning meals, work and energy with how your body feels now.
3. Maintaining performance - Weight loss should not come at the cost of function.
4. Navigating social and family life - Eating differently without withdrawing or feeling awkward.
5. Avoiding the stop-start cycle - Staying consistent through the adjustment phase.
GLP-1 Coaching Support
A More Realistic Way to Think About GLP-1
GLP-1 medications are not just appetite suppressants.
They are a physiological shift this is why coaching at the same time is recommended by health authorities.
And every shift requires an adjustment phase.
If you approach that phase with:
Then side effects become manageable — not overwhelming.
They are a physiological shift this is why coaching at the same time is recommended by health authorities.
And every shift requires an adjustment phase.
If you approach that phase with:
- Realistic expectations
- Practical strategies
- Flexibility rather than resistance
Then side effects become manageable — not overwhelming.
Final Thought
| The evidence is clear:
But success is not just about the medication. It’s about how well you navigate the early phase without losing stability in your life. If you get that right, everything becomes easier from there. By Tony Vogel - Health Renewed. |  |
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
For many people, starting medications like Ozempic, Wegovy or Mounjaro leads to noticeable weight loss in the first few months.
Clothes fit differently. Appetite changes. Progress feels encouraging.
But then something shifts.
The weight loss slows down — or stops altogether.
This can feel frustrating, confusing, and sometimes worrying.
You might start wondering: “Has it stopped working?” “Am I doing something wrong?”
In most cases, this is not a failure. It’s a normal part of how weight loss works — especially with GLP-1 medications.
Clothes fit differently. Appetite changes. Progress feels encouraging.
But then something shifts.
The weight loss slows down — or stops altogether.
This can feel frustrating, confusing, and sometimes worrying.
You might start wondering: “Has it stopped working?” “Am I doing something wrong?”
In most cases, this is not a failure. It’s a normal part of how weight loss works — especially with GLP-1 medications.
Is It Normal for Weight Loss to Slow on GLP-1?
| Yes — this is very common. Weight loss tends to happen more quickly in the early stages. Over time, the rate of loss often slows, and for many people it eventually plateaus. This doesn’t mean the medication has stopped working. It means your body — and your behaviour — are adapting. |  |
Why Weight Loss Slows Down
There isn’t just one reason. It’s usually a combination of factors.
1. Your body adapts
As you lose weight, your body requires fewer calories.
What created a calorie deficit at the start may now simply maintain your weight, I see this quite often.
This is a normal biological response.
What created a calorie deficit at the start may now simply maintain your weight, I see this quite often.
This is a normal biological response.
2. Appetite changes stabilise
| GLP-1 medications reduce appetite, particularly in the early stages. Over time, that effect can feel less noticeable. You may find:
|  |
3. Habits haven’t fully changed
The medication helps reduce appetite — but it doesn’t automatically create long-term structure.
Without clear habits around:
Without clear habits around:
- Eating patterns
- Food choices
- Daily routine
4. Less rapid early progress
Early weight loss can be partly influenced by:
- Reduced food intake
- Changes in water balance
Later stages rely more on consistent habits and lifestyle.
When Should You Be Concerned?
In most cases, a slowdown is expected.
However, it’s worth reviewing things if:
Clinical guidance also suggests reviewing treatment if expected weight loss is not achieved after a sustained period.
Download the Free Midlife Reset Guide
However, it’s worth reviewing things if:
- Weight loss has stopped completely for a prolonged period
- Progress has been minimal despite higher doses
- You feel unsure what to do next
Clinical guidance also suggests reviewing treatment if expected weight loss is not achieved after a sustained period.
Download the Free Midlife Reset Guide
What Actually Helps at This Stage
This is where the focus shifts.
Not back to restriction — but towards structure, I find this really works well.
Not back to restriction — but towards structure, I find this really works well.
1. Bring clarity back to eating
Rather than guessing, it helps to:
- Re-establish regular meals
- Focus on protein and nutrient-dense foods
- Avoid drifting into inconsistent patterns
2. Add simple activity
| You don’t need extreme exercise. But introducing:
See: Exercise While Taking GLP-1 Medication | |
3. Think beyond the medication
The medication is one part of the process.
Long-term results depend on what sits around it:
See: Life After GLP-1: Maintaining Weight Loss
Long-term results depend on what sits around it:
- Habits
- Structure
- Behaviour
See: Life After GLP-1: Maintaining Weight Loss
Struggling with changes in weight or progress?
If this resonates, I’ve created a short guide that explains what’s really happening in midlife — and how to approach your health and weight in a more sustainable way.
Get the Free Midlife Reset Starter Guide (on our home page, sent straight to your email)
If this resonates, I’ve created a short guide that explains what’s really happening in midlife — and how to approach your health and weight in a more sustainable way.
Get the Free Midlife Reset Starter Guide (on our home page, sent straight to your email)
The Key Shift Most People Miss
Early on, the medication does a lot of the work.
Later, the balance changes.
Progress becomes less about: Appetite suppression
And more about: What you consistently do alongside it
This is the point where many people either:
Later, the balance changes.
Progress becomes less about: Appetite suppression
And more about: What you consistently do alongside it
This is the point where many people either:
- Stabilise and continue progressing
- Or begin to drift and lose momentum
A Calm Way to Think About It
If your weight loss has slowed, it doesn’t mean something has gone wrong.
It usually means you’ve reached a point where: The next stage requires a different approach
It usually means you’ve reached a point where: The next stage requires a different approach
More structure.
More clarity.
More consistency.
Need Support With This Stage?
Many people find this part of the process the most difficult — not the start, but what comes after.
If you’re unsure how to move forward, or want to build something more sustainable around the medication, support can make a real difference.
Need help applying this to your own situation?
Book a 60-minute Health Renewed Clarity Session for practical GLP-1 support around food, energy, habits and long-term weight maintenance.
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
Need help applying this to your own situation?
Book a 60-minute Health Renewed Clarity Session for practical GLP-1 support around food, energy, habits and long-term weight maintenance.
If you’re unsure how to move forward, or want to build something more sustainable around the medication, support can make a real difference.
Need help applying this to your own situation?
Book a 60-minute Health Renewed Clarity Session for practical GLP-1 support around food, energy, habits and long-term weight maintenance.
About the Author
Tony Vogel is a UK midlife health and behaviour change coach with over 20 years’ experience helping people improve health, habits, confidence and long-term wellbeing. His background includes NHS Exercise on Prescription work, behavioural coaching and practical support for people navigating midlife health and GLP-1 lifestyle change.
Need help applying this to your own situation?
Book a 60-minute Health Renewed Clarity Session for practical GLP-1 support around food, energy, habits and long-term weight maintenance.
Author
Tony Vogel is the Founder of Health Renewed. A Fellow of the Association for Coaching, he has over 20 years of experience helping people improve their health, confidence, habits and overall wellbeing. Known for his calm, practical and supportive approach, Tony helps clients make sustainable changes that improve both health and quality of life.
Prefer to Email me directly? Email [email protected]
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EATING LESS ON OZEMPIC? WHY PROTEIN MATTERS MORE THAN EVER (AND HOW TO GET IT IN)
Exercise On Wegovy: Safe Workouts To Protect Muscle And Energy
GLP-1 Constipation Relief: What Actually Helps (And What Doesn’t)
Health Coaching
Managing GLP-1 Side Effects In Real Life (UK Guide)
Mid Life Reset
TOO TIRED ON GLP-1? WHY FATIGUE HAPPENS AND WHAT TO DO
Why Midlife Feels Different
Why Weight Loss Slows
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