What you need to know if you’re taking them — and how to keep your strength and results along the way.

If you’ve scrolled through social media lately, you’ve probably seen people talking about GLP-1 medications — “Ozempic” or “Wegovy”. They’re changing how people approach weight loss and appetite — but they’re also changing how our bodies respond to exercise, nutrition, and recovery.

If you’re on one of these medications (or thinking about it), there are a few key things to understand so you can protect your muscle, metabolism, and long-term results.

What GLP-1s Actually Do

GLP-1 stands for glucagon-like peptide-1 — a hormone your body naturally makes that helps regulate blood sugar and appetite. The medication versions mimic this hormone and lead to:

Reduced hunger: You feel full faster and tend to eat less.
Slower digestion: Food stays in your stomach longer, which helps with appetite control.
Improved insulin response: Blood sugar levels stabilize better after meals.

That combination can lead to weight-loss results — especially if overeating or blood-sugar swings have been a struggle. But when appetite and calories drop, so can your energy — and that’s where the fitness side becomes really important!

Why Exercise Matters More Than Ever

When you lose weight quickly, your body doesn’t just lose fat — it can lose muscle too.
And muscle is the key to metabolism, strength, and how you feel day-to-day.

If you’re taking a GLP-1 medication:

Keep strength training a priority. Aim to lift weights 2–4 times a week, even if it’s shorter sessions. Resistance training helps your body hold onto muscle as you lose fat.
Track strength, not just the scale. If the number on the scale drops but your strength or energy plummets, you may need to tweak some of your food and strength workouts to help you feel better again.
Be patient with energy levels. Lower appetite can mean lower fuel. You might need to shorten workouts or ease intensity while your body adjusts.
Focus on recovery. Sleep, hydration, and rest days matter more when calories are lower.

Think of training as protecting your body’s engine!

Nutrition While on GLP-1s

With appetite reduced, it’s easy to under-fuel — especially when it comes to protein.
Protein helps you keep muscle, recover faster, and feel satisfied between meals.

Here are a few simple tips:

Prioritize protein at every meal. Lean meats, eggs, Greek yogurt, protein shakes, tofu — aim for 20–30 grams per meal if you can.
Don’t skip carbs completely. They fuel your workouts and recovery. Focus on high-quality carbs (fruit, oats, rice, potatoes).
Small, nutrient-dense meals beat skipping altogether. If you feel too full for big meals, try smaller snacks packed with nutrition.
Stay hydrated. GLP-1s can slow digestion and sometimes cause nausea. Drinking water steadily through the day helps digestion and energy.
Fuel around your workouts. Even a small pre-workout snack (like half a banana and a protein shake) can make a huge difference.

Mindset Shift: Don’t Chase Only the Scale

GLP-1 medications can lead to big scale changes — and that’s motivating! But what matters most is how you’re losing the weight: is it mostly fat, or muscle too?

Here’s the mindset that makes a difference:

Strong > small. You’re not just shrinking — you’re building a stronger, healthier body.
Performance > perfection. Celebrate small wins: a new PR in the gym, sleeping better, feeling more in control of your meals.
Long-term > short-term. GLP-1s can help jump-start progress, but lifestyle habits keep it off. Strength training and mindful nutrition are your long game.

The Bottom Line

GLP-1 medications are changing the way we approach health — but they don’t replace the basics.
If you’re taking one, the best thing you can do for yourself is pair it with:

Regular strength training
Smart nutrition that prioritizes protein
Rest and hydration
A sustainable mindset

You’ll not only lose weight — you’ll keep your metabolism strong, your energy up, and your confidence growing!

If you’re using a GLP-1 and want help staying strong while losing weight, I can help you build a plan that fits your energy, goals, and real life.

Come do an intro session with me (email happyhelen@gmail.com) and let’s make sure you feel strong through your journey — not drained by it!