GLP-1s and Muscle Loss: How to Keep Your Muscle on Ozempic and Similar Meds

Hey Fit Fam!

If you've been anywhere near social media, streaming services or the news this year, you've heard about Ozempic or some other GLP-1. These medications are everywhere right now, and a lot of people are getting results with them.

But there's a side of this almost nobody is talking about, and it's the thing that concerns me most. So in this one, I'm breaking down what's happening when the scale drops on a GLP-1, and how to make sure you're losing the right kind of weight.

Not all weight loss is created equal

When the scale goes down, it's not just fat coming off. Depending on the study, somewhere between a quarter and 40% of the weight people lose on GLP-1s is lean mass, and a big part of that is muscle. That ain't good. Drop 40 pounds, and 10 pounds or more of it could be lean mass you really don't want to lose.

I'm not here to bash the medications. Some people genuinely benefit from them, and that's a decision for you and your doctor. Personally, I'd love to see more people give consistent training and nutrition a real shot first.

Either way, any time you lose weight fast and eat a lot less, your body will pull from muscle too. GLP-1s kill your appetite, which is the whole point. But less food without a reason to hold onto muscle means you won't just lose the weight you want to lose.

Why muscle matters so much

Muscle isn't just about looking good and being strong. It drives your metabolism, and losing it makes keeping weight off a whole lot harder.

Muscle is also your independence, especially over 50. Carrying things, getting up off the floor, playing with your kids or grandkids, catching yourself when you trip: all of it depends on your muscle.

And if you're over 30, you're already losing some muscle every decade just from getting older. Yeah, I know it sucks to hear, but that's why we LIFT. Add rapid weight loss on top of that, and you can see the problem.

Strength training is your best defense

Here's the good side: resistance training is the best tool you have for holding onto muscle while you lose weight. When you train with moderate to heavy weight, you're telling your body not to get rid of that muscle, because you're literally using it.

Even simple kettlebell workouts help fight muscle loss. And explosive moves like swings, cleans and snatches train your fast-twitch (type II) muscle fibers, the ones you tend to lose most as you age.

So if you take any kind of GLP-1, you HAVE to lift weights. It's the best way to keep muscle loss at bay while you're on them.

Eat protein first

GLP-1s suppress your appetite, and when your appetite is way down, what you eat matters even more. Build every meal around protein first, then fill in the rest with carbs and fats.

If you're on one of these meds, or thinking about it, just know that muscle loss is a real possibility if you don't eat enough protein or train enough to hold onto the muscle you've worked hard to build. It's just a fact.

And always follow your prescriber's guidance on the medication itself. This post is about training and eating to protect your muscle, not about whether you should start or stop a medication.

What are you actually losing?

I'm 43, and strength training, and the way I train, is what keeps me moving well and pain-free. The older I get, the more I realize how important it is. If you're anything like me and want an active life, building and keeping muscle is what lets you live it, GLP-1 or not.

So here's the big question to ask yourself, whether you take a GLP-1 or just have a weight loss goal: when the scale goes down, do you know what you're actually losing? Muscle, fat or both? For most people, the goal isn't just to weigh less. It's to lose fat, keep or gain muscle, and come out stronger than when you started.

If you need a program built around real strength to help you keep (or gain) your hard-earned muscle, I've got you. Start your FREE 7-day trial of the Kettlebell Training App, or apply for 1:1 coaching. All you have to do is show up and put in the work! For the basics, read How to Build Muscle With Kettlebells: The 6 Rules.

– Adam