If you’re on a GLP-1, appetite is quieter. But urges still show up. Not from hunger. From feelings. Boredom. Unrest. Anger. Hurt. That’s where this matters.
Most of us don’t sit with discomfort. We distract it. Usually with food.
You walk in after a rough day. You feel drained. Flat. Annoyed.
Before you even think, you’re in the pantry. Not because you’re hungry.
Because you want to feel different.
Food works fast. It shifts your emotional state. Temporarily.
And we do this so often we don’t even notice it.
The habit you don’t see… Discomfort hits.
You reach for something.
The feeling fades.
The pattern repeats.
GLP-1s reduce appetite. They don’t teach emotional resilience.
That’s a skill. And you can practice it.
Sit in the sh*t (just briefly)
Here’s the challenge.
When discomfort shows up, don’t run from it.
Feel it.
Just for two minutes.
That’s it.
No fixing.
No positive spin.
No distraction.
Just notice:
- What am I feeling?
- Where do I feel it in my body?
- What story am I telling myself right now?
The pantry experiment
You can still go to the pantry. This isn’t about restriction.
But first:
- Sit with the feeling for two minutes.
- Let it be uncomfortable.
After two minutes, make a conscious choice:
- Eat the same amount.
- Eat less.
- Don’t eat and do something else, like read for a few minutes.
No judgment. Any option is allowed.
The win is awareness.
The 3 AM version
This shows up at night too.
You’re awake.
Your mind is replaying the day.
Tomorrow already feels heavy.
By habit, you head to the pantry to calm your mind.
Same rule.
Two minutes.
Sit with the feeling.
Then choose.
You’re building the ability to feel without escaping.
Why this matters whether you are on a GLP-1 or not
When things get hard — and they will — this skill carries you.
You learn:
- Feelings pass.
- You don’t have to react right away.
- You can pause and choose.
That’s resilience.
Most people aren’t even aware of what they’re feeling.
Next thing they know, half the bag of chips is gone.
What to practice
- Be present with your thoughts.
- Be honest about your emotions.
- Pause before reacting.
Ask yourself:
- What is this feeling asking for?
- Where do I actually have control right now?
This is how you support weight loss and a healthier life long term.
Not by avoiding discomfort.
By learning to sit in it.
Mike Thomas is a registered pharmacist and a Mayo Clinic–trained, board-certified health coach who specializes in helping people on GLP-1 medications protect their health, preserve muscle, and build sustainable habits for lasting results—during and after treatment.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.