Hey girl HEEEEEY!!!
You’ve probably heard about GLP-1 drugs — medications like Ozempic, Wegovy, or Mounjaro — that are becoming increasingly popular for weight loss.
To be SUPER clear before we dig in, we are ALL IN on women using GLP-1s…when done with respect to their overall health!
While these drugs can be effective tools for reducing body weight, there’s an important piece of the puzzle that often gets overlooked: muscle loss.** (See attached PubMed article)
In this email, I’ll break down how GLP-1 drugs work, why they can lead to muscle wasting, and what you can do to protect your muscle mass — which is crucial for long-term health and sustainable fat loss.
How Do GLP-1 Drugs Work?
GLP-1 (glucagon-like peptide-1) is a hormone that your body naturally produces in response to eating. It plays a major role in:
✅ Regulating blood sugar by stimulating insulin production
✅ Slowing down digestion to help you feel fuller for longer
✅ Reducing appetite by signaling to your brain that you’re satisfied
GLP-1 drugs mimic this natural hormone, helping people eat less by curbing hunger and improving blood sugar control. For those who struggle with overeating or blood sugar imbalances, this can be a game-changer. Essentially quieting the “food noise.”
However, there’s a downside. Because these medications reduce your appetite so effectively, many people unintentionally under-eat — not just in calories, but in protein as well. Over time, this creates the perfect storm for muscle loss.
Why Muscle Loss Happens — and Why It’s a Big Deal
When your body is in a calorie deficit — especially without enough protein — it doesn’t just burn fat; it also breaks down muscle tissue. Since GLP-1 drugs reduce your desire to eat, your protein intake often drops without you realizing it.
Losing muscle isn’t just about aesthetics — it’s a major health concern. Muscle tissue plays a huge role in:
💪 Maintaining your metabolism (more muscle = more calories burned at rest)
🩺 Supporting healthy blood sugar regulation
🔥 Improving strength, mobility, and overall longevity
Without enough muscle, your metabolism can slow down, making long-term weight maintenance more difficult.
How to Protect Your Muscle While Using GLP-1 Drugs
The good news? You can mitigate muscle loss by following these two essential strategies:
1️⃣ Prioritize Protein:
- Aim for at least 1 gram of protein per pound of body weight if you’re actively trying to lose weight.
- Spread your protein intake throughout the day — this helps your body better utilize those amino acids for muscle repair and growth.
- Focus on lean meats, eggs, Greek yogurt, cottage cheese, and protein powders to meet your goals.
2️⃣ Strength Train Regularly:
- Weight training is critical to signal your body to preserve — and even build — muscle while you’re in a calorie deficit.
- Focus on compound movements like squats, deadlifts, rows, and presses to maximize muscle engagement.
- Aim for 2-4 strength training sessions per week, focusing on progressively challenging your muscles.
The Bottom Line
GLP-1 drugs can be powerful tools for weight loss, but without proper nutrition and strength training, they can leave you weaker and more vulnerable to weight regain. By eating plenty of protein and building muscle, you can ensure your body is losing fat — not strength.
If you’d like guidance on how to build a simple yet effective strength training routine or need help hitting your protein targets, I’m here to help! Just hit reply and let me know.
Here’s to feeling strong, energized, and healthy,
Ashley Kates
Owner, StrongHER
Click HERE to read the research, click HERE to schedule a 1:1 with Ashley