GLP-1 & MUSCLE LOSS - The Facts & The Fix

GLP-1 and Muscle Loss: The Facts & The Fix

GLP-1 medications like Ozempic, Wegovy, and Mounjaro have transformed the landscape of weight loss and type 2 diabetes management. But behind the headlines and before-and-after photos, there’s something we need to talk about — especially if you’re a woman over 40.

👉 You could be losing more than just fat.

Let’s unpack the facts about GLP-1s, muscle loss, and how to protect your body composition for long-term health, strength, and confidence.

🧪 The Science: What Are GLP-1 Medications?

GLP-1 (Glucagon-Like Peptide-1) is a hormone that:

Helps regulate blood sugar

Increases insulin production

Slows digestion

Reduces appetite and cravings

GLP-1 receptor agonist drugs mimic this hormone to support:

✅ Blood sugar control

✅ Appetite reduction

✅ Significant weight loss

Sounds like a game-changer — and it can be. But rapid weight loss often comes at a cost.

⚠️ The Truth: Weight Loss ≠ Fat Loss

Here’s what most people don’t realise:

🔍 Research shows that up to 30–40% of weight lost on GLP-1s may come from lean body mass — including muscle.

That’s a big deal.

Because when you lose muscle, you also lose:

Metabolic efficiency (slower metabolism)

Strength and mobility

Bone support and injury protection

Hormonal balance

Confidence and energy

And if you're in perimenopause or postmenopause, you're already at increased risk of muscle loss (sarcopenia) and bone thinning.

🧠 Why It Happens

GLP-1s reduce your appetite — a lot.

That means:

You’re likely eating fewer calories

You might not feel hungry enough to eat enough protein

You may feel too low-energy to strength train

Without fuel and resistance, your body will break down muscle alongside fat.

🚨 Muscle Loss Red Flags

If you’re on a GLP-1 or recently stopped one, watch out for:

Feeling weaker or less toned

Slower recovery from workouts

A drop in strength or balance

Rapid weight regain (especially fat) after stopping the drug

💡 The Solution: How to Protect (and Build) Muscle on GLP-1

1. Lift Weights — Consistently

Strength training is non-negotiable for preserving muscle mass — and building more.

Focus on:

Compound moves (squats, lunges, rows, presses)

2–4x per week

Progressive overload (gradually increase resistance or reps)

> Strong isn’t bulky — it’s beautiful, functional, and essential.

2. Prioritise Protein Every Single Day

GLP-1s suppress hunger, so protein can easily be neglected — but it’s your muscle’s best friend.

Aim for:

1.6–2.2g of protein per kg of body weight per day

20–30g per meal

Protein shakes or snacks if you're struggling to eat enough

👉 Protein helps you stay full, fuels your muscles, and prevents lean mass loss.

3. Fuel With Purpose

Even if you’re eating less, make sure what you eat is nutrient-dense:

Quality protein

Fibre-rich carbs

Healthy fats

Hydration

Don't just think “low calorie” — think high nourishment.

4. Move With Intention

Don’t rely on appetite suppression alone.

Keep your daily energy levels up with:

Walking

Pilates

Functional movement

Stretch + mobility

Intentional rest and recovery

5. Track More Than the Scale

The number on the scale isn’t the whole story.

Track:

Strength gains

How clothes fit

Energy levels

Muscle definition

Body measurements

You want to lose fat, not muscle. That takes a smarter strategy.

🔁 What If You're Coming Off a GLP-1?

Even more reason to lock in strength, nutrition, and structure.

Without support, weight regain often comes back as fat, not muscle.

But with the right plan, you can:

✔️ Keep your results

✔️ Boost your metabolism

✔️ Stay strong, lean, and energised long-term

💬 My Final Thoughts

GLP-1 medications can be an amazing tool — but they’re not a complete solution.

It’s not just about losing weight — it’s about protecting your lean muscle, your bone strength, and your future health.

Muscle is your metabolism.

Muscle is your strength.

Muscle is your secret weapon.

So let’s stop shrinking and start building 💥

If I can help in anyway or if you would like to talk about this further please feel free to drop me a message.

Id love to hear from you.

Love Andrea x

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