Why Your GLP-1 Is Not Enough

Taking a GLP-1 such as Ozempic or Mounjaro is a great tool to improve body composition, and therefore improve health.

However, when looking to improve your health… or even your body composition for that matter, taking a GLP-1 alone is not enough to reach your goal.

Eating healthy, building good habits, and exercising are more important now than ever.

We are beginning to see some negative side effects from people taking GLP-1s such as rapid muscle loss, decreased bone density, weight stalls, and decreased metabolism.

The good thing?

All of this can be prevented with diet and exercise.

GLP-1s drastically decrease your appetite. That’s the magic behind them. When your body is being underfed, it tries to drop pounds from the easiest places it can. If you’re not consistently using your muscles or doing weight-bearing activity, your body will drop muscle and bone mass instead of fat.

So if you do use those muscles and perform weight-bearing activities regularly, your body will drop mostly body fat and retain more lean mass.

GLP-1s Treat Appetite, Not Habit Change

This is big if you don’t want to rely on these drugs forever.

Whenever I have a client start a GLP-1, I still ask them to change their diet.

It can be easy to take a GLP-1 and continue eating the same low-quality foods you’ve always eaten. And that will work… short term. However, if you want long-term results, you’ll need to change your habits around food and learn to eat a healthier diet.

Since GLP-1s are often said to eliminate “food noise” or reduce cravings, now is the perfect time to do a pantry makeover. Eliminate the junk food that’s easily accessible and start learning how to cook healthier meals.

This is what using a GLP-1 as a tool (not a crutch) looks like.

Remember, food quality matters too. Just because you’re eating less doesn’t necessarily mean you’re eating better.

Wrap Up

GLP-1s have become a polarizing topic in the health and fitness community. Some people like them, some people hate them.

Me personally, I think they can be a great tool for weight loss—if used appropriately.

The medication creates opportunity, but not a solution.

You still have to create the solution yourself.

What to do if you’re on a GLP-1:

• Lift weights 2–4x per week

• Eat protein at every meal

• Build meals around whole foods

• Don’t rely on the medication—use it as a window to build habits

Miss last weeks post? Check it out here.

 Two Questions to Ask Yourself Before Starting a Diet 

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