Alright all, let’s get into one of the hottest topics right now: Ozempic!
The magic pill you’ve been waiting for?
Or just one piece of the puzzle?
My life PCA (pre-Coach Amie), was spent 20 years in the pharmacy industry, and I am absolutely geek out when my previous life and current coaching worlds collide so let’s jump right in!
Ozempic is one of many GLP-1 medications (others include Wegovy and Mounjaro to name a few) and these medications have gained mass popularity for their effectiveness in managing blood sugar levels and more notably, aiding in weight loss.
But here’s the catch—they are NOT a magic pill.
While GLP-1 medications can definitely help with weight loss, they work best when paired with healthy lifestyle habits: regular exercise and a well-balanced diet.
[Lucky for you, Results Fitness offers programs for both!]
Shockingly, in working with clients who are on these medications, one of the biggest red flags I’ve een is how little (if any) exercise and dietary guidance is provided by the prescribers.
Most people are just given the medication and then…that’s it! No direction, advice or recommendations on what else to do outside of taking the medication.
Unfortunately, that’s where things can go south…and quick!
Sure, while GLP-1s can assist you, you still have to put in the work for lasting success.
In this blog, I’m breaking down the 2 most important habits for long-term success, and why relying solely on GLP-1s is not your complete solution for long term weight loss and health.
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WHAT ARE GLP-1 MEDICATIONS?
So, what exactly are GLP-1 medications?
You many not know this but GLP-1 medications were originally developed to treat type 2 diabetes. GLP-1 (Glucagon-Like Peptide-1) receptor agonists work by mimicking a natural hormone in the body that helps regulate blood sugar levels, slow digestion, and promote satiety (feeling of fullness).
The weight loss benefits wasn’t discovered until much later as a secondary effect.
However, rapid weight loss from GLP-1 medications can sometimes lead to muscle loss, decreased metabolism, and nutritional deficiencies when not properly managed.
Why does this matter?
As you age, your muscle mass naturally declines so it’s vital you preserve, build and protect muscle mass at all costs. Ladies, this is *especially* true for you you!
Muscle loss occurs more rapidly among females, starting as early as age 30, and unfortunately that loss only increase with menopause.
One of the biggest concerns with weight loss—especially when using GLP-1 medications—is the loss of muscle mass.
Losing muscle not only decreases overall strength but also slows you metabolism, making long-term weight maintenance more difficult.
So, what can you do to help offset this loss?
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Why You Need More Than Just Medication
GLP-1 medications can be a useful tool, but they don’t replace the need for good habits. Here’s why:
You can’t be on these meds forever – they’re not a permanent solution. Eventually, your body might need a break, or you’ll have to stop using them altogether.
That is exactly why building healthy habits around regular exercise and a well-balanced diet ensures you maintain your health and results long after you stop using the medication.
Now, as a coach who struggled with weight loss and poor health for more than a decade, I get it.
I understand why these medications are growing in popularity. However…..you need more than just medication!
Sustainable weight loss takes time, effort and work!
Sure, GLP-1s help you lose weight, but without maintaining a healthy diet and exercise, that weight can and will easily creep back. Long-term success requires permanent lifestyle changes—you need to stay active, eat well, and continue supporting your health.
These are the things the medication and prescriber don’t teach you but exactly what we do teach you here at Results Fitness!
Remember, GLP-1s can assist you, but you still have to put in the work for lasting success.
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The Role of Strength Training & Nutrition
When using GLP-1s, the goal is to lose fat, not muscle. But here’s the thing: rapid weight loss from these medications can lead to muscle loss if you’re not careful.
Fun fact: muscle is essential for long-term weight management!
As a certified nutrition coach, the biggest, most common side effect I’ve seen from taking these medications has been substantial muscle loss.
So, what’s the deal? How can you stay on / take these medications without sacrificing your hard earned muscle?
Strength training is the number one tool to reserve muscle mass, boost metabolism, and support your long-term goals. Here’s how strength training helps:
#1. Preserves Muscle Mass: Lifting weights signals the body to retain muscle, even in a calorie deficit. A calorie deficit is what is needed in order to lose weight/body fat. This simply means that you are eating fewer calories than you are burning in a day
#2. Boosts Metabolism: More muscle means a higher resting metabolic rate, preventing metabolic slowdown. Our muscles are metabolically expensive meaning, they need to be fed in order to maintain and/or grow. The more muscle you have, the more calories you burn!
#3. Improves Insulin Sensitivity: Strength training enhances glucose uptake by muscles, complementing the effects of GLP-1 medications.
When insulin sensitivity is improved, your body’s cells are becoming more responsive to insulin, allowing them to effectively absorb glucose from the bloodstream, resulting in better blood sugar control and a reduced risk of developing type 2 diabetes.
#4. Enhances Bone Health: Resistance training strengthens bones, reducing the risk and progressing of osteoporosis, which can be a concern during weight loss. Just like muscle mass, bone mass decreases with age as well.
Our Small Group Personal Training sessions here at Results Fitness are the gold standard for strength training – crafted and designed to ensure you are working all your muscle groups safely and effectively!
Plus, your RF coaches are tracking your weights each and every session to make sure you are increasing over time to further challenge, build and grow your muscles!
To ensure you maintain and continue building learn muscle mass, I recommend strength straining 3-5 days/week on a regular basis.
While cardio based workouts like bootcamps, HIIT, and spinning are great for your heart and burning calories, they don’t focus enough on building muscle.
If you’re using GLP-1s, strength training should be your #1 top priority and focus in terms of exercise.
Nutritional Habits: Fueling Your Body Right
A well-balanced diet is critical when using GLP-1 medications to ensure proper nutrition and support muscle retention. Because these medications reduce your appetite, it can be easy to under-eat and miss vital nutrients your body needs to function and survive.
When it comes to your diet, here’s what to focus on when taking these medications:
#1. Protein-Rich Foods: Proper protein intake will have one of the biggest effects on your muscle mass and helps control your appetite.
Aim for at least 0.7–1.0 grams of protein per pound of body weight to maintain muscle.
- Women:4 ounces of protein at each meal and snack
- Men: 8 ounces of protein at each meal and snack.
Examples of lean proteins: chicken, turkey, pork, beef, fish, eggs, tofu, legumes, Greek yogurt, cottage cheese, and beans.
#2. Healthy Fats: Heart-healthy fats support hormone balance and overall energy levels.
- Women: one thumb-sized serving of fats at each meal and snack
- Men: one to two thumb-sized serving of fats at each meal and snack.
Examples: avocados, nuts, seeds, olive oil, fatty fish, coconut, and seeds such as chia, flax, or pumpkin seeds.
#3. Fiber for Digestive Health: Dietary fiber helps regulate digestion and supports gut health.
- Women: 25 grams per day
- Men: 38 grams per day
Examples: vegetables, fruits, whole grains, flaxseeds, chia seeds, lentils, and beans.
#4. Hydration is Key: Many people on GLP-1 medications experience dehydration, so increasing water intake is essential.
- Women and men: aim to drink half of your body weight in ounces of water per day. For example, if you weigh 160 pounds, drink 80 ounces of water/day.
- If you are very active or, working out in warm climates, you will likely need more. Try to avoid feeling thirsty as this could be a sign you’re a bit dehydrated.
How I Can Help:
If you’re using GLP-1s and feeling lost in the nutritional world, I’ve got you covered!
In my 1:1 nutrition coaching program, you receive a personalized plan designed for your body, goals and lifestyle guidance.
This is important when using these medications so that you can learn how to build better habits and properly fuel your body: get the nutrients your body relies on to function, sustain energy levels for your day and workouts, preserve all that precious muscle, support long-term health, and maintain your results!
The big takeaway: GLP-1 receptor agonists are a helpful tool, but they’re not the solution to lasting weight loss.
While GLP-1 receptor agonists can aid in weight loss and blood sugar management, they work best when combined with strength training and a healthy, well-balanced diet.
A well-rounded approach ensures that any weight loss comes from fat rather than muscle, preserving your strength, metabolism, and long-term health – yay!
By incorporating resistance training and proper nutrition, you can maximize the benefits of GLP-1 medications while minimizing potential downsides.
Remember- sustainable weight loss is about more than just shedding pounds—it’s about building a stronger, healthier, and happier body / YOU!
Ready to get started?
Whether you’re on GLP-1 medications or just need help with creating healthier habits, Results Fitness has your back. We’ll help you build muscle, fuel your body right, and keep your metabolism firing on all cylinders!