GLP-1s: What to Consider

 

There’s a lot of noise right now about GLP-1 medications. Between the commercials, articles and all of the buzz, there is a lot of excitement. A lot of skepticism. A lot of opinions.

Like most things in health, there isn’t just “one truth” or a “right way vs. wrong way”. In fact, the more noise there is, the harder it can be to hear what we really need to hear.

For most people, GLP-1 medications can be helpful. We’ve seen some great results from studies, starting with Type-1 diabetics and as the general population started using these for weight loss, the results…and the hype have only grown. For some people, GLP-1s have been very helpful. But they are not the whole plan. They are a tool to use in your plan. And like any tool, how you use it determines whether it helps you build something lasting or just gives you short-term results that don’t hold. Or worse, it sets you up for more trouble as any downsides are ignored.

If you’re taking one (or considering it), what matters most isn’t just the medication itself. It’s how you live alongside it. It’s about how you incorporate this new tool into your overall plan.

What They Actually Do

Before we go down any path, we should understand where it leads. To understand GLP-1 medications, we need to know how they work. First off, they work by influencing appetite, blood sugar regulation, and digestion. Most people notice they feel full faster, stay full longer, and think about food less often. Think of it is as switch in your body that tells you “hey, maybe we should eat that”, or for many “I’m bored, maybe a snack would help?”

That can be incredibly useful. I know I can relate to the random trip to the pantry, or the fridge. It’s not that I need something to eat, it’s just boredom, fatigue, or both. GLP-1s can help with that. But it also creates a shift that people don’t always expect, when appetite drops, structure has to increase.

When you rely only on hunger cues while taking a GLP-1, you often end up under-fueling without realizing it. It can be really easy for people to start GLP-1 and find that they forget to eat. Entire meals are skipped and a day goes by before they realize that they haven’t eaten anything. That’s great for a singular goal of weight loss. But there are negative effects too: Energy drops. Strength slips. Recovery slows. Sleep can suffer. Mood shifts.

So the first adjustment is simple, but not easy: You stop eating reactively and start eating intentionally.

Muscle Matters More Than the Scale

One of the biggest risks with GLP-1 use is losing lean mass along with body fat. As you take in fewer calories, the natural result will be for weight to go down. In some cases, weight goes down quickly and drastically. That looks good. That feels good. But, while the scale may look better, underneath that number, strength and metabolic capacity may not look so good. They can quietly decline with your weight.

That’s where training comes in. If you are using a GLP-1, resistance training is very important. To the point that I’d say it isn’t optional. It’s mandatory because of how protective it can be long-term. It’s what tells your body to keep muscle while weight is coming down. I have worked with many people that have weight-loss goals. We never talk about weight loss without addressing the importance of WHAT you are losing. If the body isn’t fueled properly, you will burn your lean muscle mass. The scale may show the results you want, but if you are losing muscle, that isn’t a good thing. Your lean muscle is doing so many good things for you. It supports metabolism, joint health, movement quality, and long-term independence.

This doesn’t have to be complicated. Don’t over think it. Most people do well with two to three focused strength sessions per week. If you build it right, it can be easy, but still bring max results. With my clients, we focus on routines built around simple patterns: large muscle groups: core, big movers like legs, chest and back. Some like to think about the major movement types: push, pull, hinge, squat, carry. If you are doing movements that require more muscles, you are building more muscle in less time.

Protein is a Priority

Protein is often something we struggle to get enough of. Because appetite is being suppressed, protein intake often drops even more without people realizing it. That’s a problem.

As we talk about the importance of building and preserving lean muscle with strength training, that’s only half of the equation. The other half is what we eat. With diet, protein is what helps you hold onto muscle, recover from training, stabilize energy, and stay satisfied.

Most people using GLP-1s benefit from aiming intentionally for roughly 0.7–1.0 grams per pound of body weight each day. I recommend aiming for the higher end, just to be safe. More important than perfection is consistency.

In practice, a good way to think about it is:

·         Anchoring meals around protein first – prioritize it and make it the center of the meal

·         Eating smaller, structured meals rather than waiting to feel hungry – we talked about appetite being down, so smaller (since you will feel full sooner) and more frequent (to ensure you are in the routine)

·         Using Protein supplements – shakes (powder or ready to drink), bars, snack options with more protein are all simple options when appetite is low and won’t take too long to prep.

It doesn’t have to be complicated. It just has to be consistent.

Pay Attention to Energy, Not Just Weight

Another thing I see often: people measure success only by the scale. We’ve already touched on it, but it’s worth repeating: your health is SO much more than the number on the scale!

But if your energy is low, your training is slipping, your sleep is off, and your stress is climbing, even while the scale is dropping, you will not feel good. And from experience I can say that you may not feel like you are accomplishing what you set out to accomplish.

And remember, for everyone, but especially for women, bone density is incredibly important. More to come on that, but it's important to note that strength training and lean muscle supports stronger joints and stronger bones as well. 

The real markers to watch are simple. Ask yourself more questions than “am I losing weight?” Are you getting stronger? Do you have steady energy? Are you recovering well? Do you feel like yourself?

The Bigger Picture

GLP-1s can absolutely support meaningful change. But they work best when they’re part of a bigger picture built on a structure that fits you. With any tools, if they don’t fit in your toolbox, you won’t use them. If you don’t have a toolbox, you can buy the best tools, but if you can’t carry them, how can you use them?  

Before starting any new plan, we have to remember:

1.      The goal is never just weight loss.

2.      You have to set YOUR goals - The goal is different for everyone, Is it capacity (physical, mental, and emotional)? Strength? Energy? You have to ask and answer. (I can help with that!)

3.      How are you monitoring? If you use any medication to support better habits, you have pay close attention to the effects.

GLP-1s can be a great fit. They can also be a bad fit. It depends how you start and how you plan along the way. They are a tool, not the whole plan. Like most things in health, it comes back to the same question: Are you doing this in a way that fits you? Is this YOUR plan? If not, we still have a lot of work to do…the most important work.

*and it should go without saying that you have consulted your doctor and have been advised that any medication is right for you before taking.