Minimize Muscle Loss on GLP-1 Agonists

The usage of these GLP-1 receptor agonists – like Ozempic & Wegovy, are on the rise.

How do these drugs promote weight loss?

• Increased satiety
• Suppressed appetite
• Improved glucose regulation

While these drugs DO decrease fat loss, they are also leading to decreased muscle mass.

Why is a decrease in muscle mass even an issue?

• Reduced Strength & Mobility
  • Leads to higher risk of falls and injury
  • Increases frailty, especially with age
    
• Compromised Bone Health
  • Muscle supports bone density
  • Weaker muscles = greater fracture risk
  • 25% of hip fracture patients die within one year
  • 50% experience a major loss of independence
    
• Slower Metabolism
  • Less muscle = lower resting metabolic rate
  • Increases risk of weight gain and fat accumulation

There is GOOD NEWS for all of this. There are ways to decrease the loss of muscle mass!

1. Protein intake: Focus on getting about 30 grams of protein at each meal. Protein sources should include meats, fish, eggs, dairy where you are getting the full range of B Vitamins. B vitamins are essential for converting food into energy, supporting protein metabolism, and promoting muscle repair, growth, and nerve function—making them key players in muscle performance and recovery.

2. Strength Train 3x Per week: Strength training is crucial in keeping and building muscle. Focusing on the fundamental movement patterns including: squats, hinge patterns (deadlifts), push, pull, loaded carry, rotation, anti-rotation.

3. Keep Moving: Walking, hiking, rucking, yoga… all the good stuff!  Aim to get over 10,000 steps per day.

Bottom line: Maintaining muscle is essential for strength, stability, metabolic health, and quality of life—especially as we age.

If you need some guidance in getting started with your strength journey, we are here to help! 

Just respond, “STRENGTH” to this [email protected] and one of our expert coaches will be in touch!

– Coach Charlene