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GLP-1

Keeping muscle and eating well on GLP-1 medications.

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  • GLP-1s & Muscle

    Do GLP-1 medications cause muscle loss?

    They can, according to The WarriorBabe Show. Nikkiey Stott cites analyses estimating that up to 40% of weight lost on GLP-1 medications comes from lean mass, not fat, and says the share may be higher for women in midlife. She points to too little protein and dropped strength training as the main reasons.

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  • GLP-1s & Muscle

    How do I avoid losing muscle on Ozempic?

    Nikkiey's answer is to pair the medication with the habits that protect muscle. Strength train two to three times a week. Eat at least 0.8 to 1 gram of protein per pound of your goal body weight every day, even when you're not hungry. Don't let calories drop too low. She calls the medication a temporary bridge.

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  • GLP-1s & Muscle

    How often should I strength train on a GLP-1?

    Nikkiey recommends strength training three to four days a week while on a GLP-1, with challenging weight that increases over time. Focus on compound lifts like squats, deadlifts, rows and presses. It doesn't need to take over your life: a focused, planned 45-minute session is enough, and cardio doesn't replace it.

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  • GLP-1s & Muscle

    What happens when you stop taking a GLP-1?

    Nikkiey explains that when you stop a GLP-1, your appetite comes back. But if you lost muscle while on it, your body now burns fewer calories at rest than before you started. That is why the weight tends to return, often faster. She cites a study where people regained about two-thirds of the lost weight within 12 months.

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