The surge of GLP-1 Medications like Ozempic, Wegovy and more, have shaken the wellness industry in ways that we could have never anticipated- and the rapid acceptance and usage has led to unforeseen side effects. One of which is the loss of muscle mass. This issue has been debated and widely misunderstood, which is why it’s important to look at the facts: this medication does not directly cause muscle loss, but if you are not following a structured diet and exercise regimen, it can lead to atrophy and other unwanted side effects. Seeing a qualified and licensed health provider in person can help mitigate these risks, and set you up for success on your GLP-1 journey.
What is a GLP-1 Medication?
GLP-1 is a naturally occurring hormone in your body, produced primarily in the gut. These hormones play a key role in regulating your blood sugar, appetite, and digestion. GLP-1 receptor agonists, the drugs that mimic this hormone, were originally developed for type 2 diabetes. However, researchers quickly realized that the benefits of these medications surpassed expectations and the mere impact on diabetes patients.
Myths About GLP-1 Medications and Muscle Loss:
The science behind the interaction between GLP-1 medications and weight loss is more nuanced than headlines or social media posts may suggest. One key myth that has proliferated is that GLP-1’s destroy muscle mass- which data suggest is just not true. Research indicates that during conventional weight loss, 65–80% comes from fat tissue and 20–35% from lean tissue, including muscle, a natural physiological response not unique to GLP-1 medications.
Another key myth is that you do not need to exercise or eat well while on these medications. The indication labels recommend increased physical activity and diet modification as needed. The medication doesn’t discriminate between fat and muscle loss — users need to actively work to preserve muscle through nutrition, especially protein, and strength training exercises.
Why Muscle Mass Matters:
Studies show that muscle mass plays an important role in longevity. One study of people over age 80 found that those with higher muscle mass had a 50% lower risk of death than those with less muscle mass. Outside of longevity, muscles play an important role in regulating blood sugar as that is where glucose is stored in the body after a meal. When you have a healthy amount of muscle mass, your blood sugar stays stable. Without muscle, the glucose has no place to go, leading to long term insulin resistance and diabetes.
A Balanced Regimen:
Healthcare providers should stress the importance of both strength training and increased protein intake, as an adjusted diet alone is not sufficient enough to preserve muscle mass. The research is clear that both components working closely together help to offset the risks associated with weight loss while taking a GLP-1 medication.
On protein: during calorie restriction and weight loss, protein needs for muscle preservation can climb to 0.55–0.73 grams per pound of body weight — roughly 83–110 grams per day for a 150-pound adult. Experts recommend eating protein first at every meal, since GLP-1 medications can cause mid-meal appetite shutdown, making it easy to miss protein targets.
On exercise: for GLP-1 medication users, aim for 2–3 resistance training sessions per week targeting all major muscle groups, focusing on compound movements like squats, lunges, push-ups, rows, and deadlifts.
The data shows that combining increased protein intake and strength training provides the greatest benefits when taking a GLP-1 medication. Patients who engage in regular exercise at initiation and throughout their treatment have the best chances of preserving lean body mass.
Why Seeing Your Health Provider Matters:
Seeing your healthcare provider for a tailored plan is essential for your success. With the surge of online prescriptions and minimal oversight, it is important to prioritize care that is specific to your needs. Furthermore, seeing a healthcare provider in person can help hold you accountable during your journey, ensuring you’re hitting your goals and increasing the chances of healthy long-term, sustainable weight-loss.
A licensed medical provider can help determine whether treatment is appropriate and provide follow-up around side effects, dosing, nutrition, activity, and overall medical safety, especially for patients with other preexisting conditions or risks.
At Refine Aesthetics, we don’t just prescribe – help you build a weight-loss program that sets you up for success.
In Conclusion:
GLP-1’s can be an incredible tool for managing weight, in addition to many other benefits (see our last blog post), as long as they are used in a responsible way. Seeing a qualified and licensed health provider in person can help mitigate these risks, and set you up for success on your GLP-1 journey.
