Mounjaro, Muscle Loss & Collagen: What Actually Helps Protect Your Muscle?

7 days ago

6 min read

GIVE ME STRENGTH.

And yes… pardon the pun. 😩💪

Recently I was served a sponsored advert aimed specifically at women using Mounjaro and other GLP-1 weight-loss medications.

The message was basically this:

You’re losing weight.

You might be losing muscle.

You’re struggling to eat enough protein.

So… add collagen to your coffee to help protect your muscle.

And this is exactly where I have a problem.

Because there is an important conversation to be had about muscle loss during weight loss.

There is an important conversation to be had about protein.

And there is definitely an important conversation to be had about protecting our strength as we get older.

But reducing all of that down to:

“Buy this collagen powder.”

…is far too simplistic.

Can You Lose Muscle While Taking Mounjaro?

Yes.

Whenever somebody loses a significant amount of body weight, the weight lost is not necessarily 100% body fat.

Some lean tissue can be lost too.

That can happen whether weight loss is achieved through dietary changes, medication, surgery or another approach.

And that matters.

Muscle helps us with far more than just how we look.

It supports:

strength

mobility

balance

bone health

physical independence

exercise performance

everyday function

healthy ageing

This is why simply celebrating the number on the scales going down doesn’t tell us the whole story.

One of the questions we should also be asking is:

What are you losing?

Because losing body fat while maintaining as much muscle and strength as possible is very different from simply chasing the lowest number on the scales.

Does Protein Help Protect Muscle During Weight Loss?

Protein absolutely matters.

Your body needs dietary protein to maintain and repair muscle tissue.

If somebody is eating significantly less because their appetite has reduced, it may become more difficult to eat enough protein and meet their wider nutritional needs.

That deserves attention.

But protein quality matters too.

Sources such as:

eggs

fish

meat

dairy

Greek yoghurt

cottage cheese

tofu

soy

pulses

whey protein

can all contribute towards overall protein intake.

And this is where the collagen marketing starts to become a little misleading.

Is Collagen Good for Building or Preserving Muscle?

Collagen is a protein.

That part is true.

And I’m not saying collagen is useless.

There are perfectly legitimate reasons somebody might choose to use collagen, and research continues around areas including connective tissue, tendons, joints and skin.

But collagen is not the same as a high-quality protein source when our main goal is supporting muscle protein synthesis.

Collagen has a different amino-acid profile and is relatively low in some of the essential amino acids involved in stimulating muscle growth and repair.

So presenting collagen as though it is interchangeable with something such as whey protein for maintaining muscle is oversimplifying the picture.

And this is the bit that really bothers me.

A genuine concern is being highlighted…

…and then the answer being offered just happens to be the product being sold.

Convenient, isn’t it?

The Missing Piece: Strength Training

This is the part I wish featured much more prominently in these adverts.

If we are genuinely concerned about protecting muscle during weight loss, we need to talk about:

STRENGTH TRAINING.

Your muscles respond to demand.

When you regularly lift weights, use resistance and progressively challenge your body, you are effectively giving it a reason to maintain that muscle tissue.

Protein is important.

But muscle doesn't just need protein.

It needs a reason to stick around.

That is why resistance training is such an important part of maintaining strength and muscle, particularly as we get older.

You do not need to become a bodybuilder.

You do not need to spend two hours in a gym.

But regularly challenging your major muscle groups can make a huge difference.

Squats.

Rows.

Presses.

Deadlifts.

Lunges.

Push movements.

Pull movements.

Progressively lifting a little more as you become stronger.

Those boring basics are incredibly powerful.

Unfortunately…

“Lift weights consistently for the next few years”

doesn't fit quite as neatly next to a big SHOP NOW button. 🙄

What About “Protein That Won’t Fill You Up”?

Another advert I saw promoted collagen because it could be mixed into coffee and apparently “won’t fill you up.”

That stopped me in my tracks too.

For somebody whose appetite has already been significantly reduced, constantly finding ways to consume calories or protein without feeling full may not address the wider issue.

If you're struggling to eat enough food to meet your nutritional needs while taking Mounjaro or another GLP-1 medication, that's something worth discussing with your prescriber, GP or an appropriately qualified dietitian.

Overall nutrition still matters.

Vitamins and minerals matter.

Fibre matters.

Hydration matters.

Protein matters.

Carbohydrates matter.

Healthy fats matter.

Food quality matters.

Health is not simply about making the number on the scales smaller.

Another Powder. Another Promise.

This is what frustrates me about so much health and wellness marketing aimed at women.

Collagen.

Greens powders.

Hair gummies.

Cortisol supplements.

“Metabolism boosters.”

“Debloat” powders.

Fat-burning supplements.

Menopause supplements.

Every week there seems to be another product we supposedly need before we can be healthy.

And sometimes supplements absolutely have a place.

But they should be exactly that.

Supplementary.

They should not replace the fundamentals.

Build the Foundations First

If your goal is to become stronger, healthier and more capable — whether you're losing weight or not — start here:

Eat well.

Get enough protein.

Strength train regularly.

Move your body.

Sleep.

Recover.

Repeat.

Not particularly glamorous.

No miracle.

No quick fix.

No 30% discount code required.

But these are the foundations that matter.

Stop Measuring Success Only by the Scales

This is also why I talk so much about looking Beyond the Scales.

Weight is one piece of information.

It doesn't tell you:

How strong you've become.

How much fitter you are.

Whether you're lifting heavier weights.

Whether your balance has improved.

Whether you're sleeping better.

Whether you've built healthier habits.

Whether you have more energy.

Whether everyday life feels easier.

Whether you feel more confident in your body.

So if you're currently losing weight — with or without medication — don't make the number on the scales your only measure of success.

Ask yourself:

Am I protecting my strength?

Am I nourishing my body?

Am I giving my muscles a reason to stay?

Those questions matter too.

Want to Get Stronger?

I help women 40+ become stronger, healthier and happier through practical strength training, movement and coaching without making everything about the number on the scales.

If you’re looking for women’s strength training in St Ives, Huntingdon, Wyton or Cambridgeshire, take a look at my Women on Weights sessions, 1:1 coaching and online VIP Club.

Your body has changed. Your approach should too.

Stronger. Healthier. Happier. Beyond the Scales.

About Andrea Gaynor

Hey, I’m Andrea, founder of AG Fitness & Health.

I help women over 40 become stronger, healthier, more confident and more like themselves again through realistic fitness, strength training, simple nutrition and wellbeing support that fits around real life.

I’ve worked in the fitness industry for over 27 years, and I understand that our bodies, priorities and approach to exercise can change in our 40s, 50s and beyond.

My coaching style is supportive, practical and down-to-earth. No extremes, no punishment and no obsession with the scales — just realistic habits, strength, movement and support that help you feel better in your body and more confident in what it can do.

Want to get moving?

Grab a pair of dumbbells and try my FREE 10-Minute Full Body Dumbbell Workout — a simple at-home workout designed to help you build strength without needing loads of time or equipment.

👉 10-Minute Full Body Dumbbell Workout

https://youtu.be/3RI6AaxAphU?si=WcxmzPpkbu-VOcPQ

Ways to work with me

Face-to-face fitness classes

Community fitness and strength classes for women in St Ives, Huntingdon and the surrounding Cambridgeshire area.

View the current class timetable and reserve your place here:

www.bookwhen.com/andreagaynor

VIP Club – Online Fitness Studio

Short, manageable workouts with live sessions and recordings to help you stay consistent from home.

Message me for details or a free trial.

1:1 Coaching

Personalised fitness, strength, nutrition and lifestyle support designed around you, your goals and your life.