Stopping GLP-1s: How to avoid weight regain | Mayo Clinic On Nutrition Podcast

What happens when you stop taking a GLP-1? Will your appetite and food noise return? And can you prevent weight regain after reaching your goal? In this episode of On Nutrition, registered dietitian Tara Schmidt talks with weight management expert James O. Hill, Ph.D., co-founder of the National Weight Control Registry and co-author of Losing the Weight Loss Meds. They discuss when it may be time to stop a GLP-1, why some people stay on these medications long term and what research tells us about maintaining weight loss after stopping. Dr. Hill explains why weight loss and weight maintenance require different strategies and what to expect as appetite and food noise return. Learn how nutrition, protein, physical activity, resistance training, mindset and your social environment can help support long-term weight management. In this episode, you'll learn: • When it may be time to stop a GLP-1 • What happens when you stop taking GLP-1 medications • Why weight regain can happen after stopping • How to prepare for appetite and food noise to return • Nutrition strategies that can help with satiety • How protein and resistance exercise help preserve muscle • Why physical activity matters for weight maintenance • How mindset can influence long-term success • How your social environment can support or hinder your goals • When going back on a GLP-1 may be an option Weight loss is only one part of the journey. Long-term success means having a plan for maintaining your progress and supporting your health for years to come. Looking for more On Nutrition episodes? Explore the full podcast library: https://mcpress.mayoclinic.org/podcas... Sign up: https://links.e.response.mayoclinic.o... to receive Mayo Clinic Press emails. Find us online at Mayo Clinic Press https://mcpress.mayoclinic.org/podcas... for more health and wellness articles, podcasts and books. 00:00 Introduction 01:28 Why focus on weight loss maintenance? 03:36 How long should you stay on a GLP-1? 05:04 How much weight loss is enough? 06:51 Why people stop taking GLP-1s 08:26 Is GLP-1 resistance possible? 09:40 What happens when you stop a GLP-1? 11:52 Preparing to stop GLP-1 medications 12:17 Appetite and food noise after GLP-1s 13:46 Weight loss vs. weight maintenance 15:37 Life after stopping a GLP-1 17:25 Eating for satiety after GLP-1s 19:31 Managing food noise 20:38 Muscle loss, bone health and metabolism 22:29 Exercise for weight maintenance 24:27 The role of mindset in weight maintenance 26:59 Three common weight maintenance challenges 29:32 How your social environment affects weight 32:10 Should you go back on a GLP-1? 32:59 Planning for long-term weight maintenance 34:17 Key takeaways