Over the past few years, GLP-1s have gained attention worldwide. Initially introduced to help manage blood sugar in people with Type 2 diabetes, their health benefits have expanded far from where they started.
In a recent study, it was found that they are even linked to lowering the risk of atrial fibrillation, when the heart has an irregular and often very rapid heart rhythm.
From supporting weight loss to preventing cardiovascular events, these powerful medications provide patients with a solution to alleviate medical conditions while helping improve their overall health, mobility, and quality of life.
GLP-1s remain a huge topic among patients, and many worry about losing muscle, gaining weight back, or if they are consuming enough protein.
As a health coach at PartnerMD, I educate my patients on GLP-1 medications and the three most important, and often overlooked, aspects while receiving treatment. Most people don't realize the key to getting the most out of them is prioritizing protein intake, resistance training, and the rate of weight loss.
Are you considering going on a GLP-1 or looking for maintenance tips? In this article, we'll go over:
The term GLP-1 formally stands for glucagon-like peptide-1, a natural hormone produced in your gut that regulates blood sugar, slows digestion, and signals fullness to the brain.
There are two types of GLP-1 medications: GLP-1 agonists and dual GLP-1/GIP receptor agonists. Both are classes of medications that help manage conditions like Type 2 diabetes and obesity, and are available in liquid injection or tablet form.
While GLP-1 agonists work by mimicking the effects of the GLP-1 hormone, dual GLP-1/GIP receptor agonists have a combined effect from the GLP and GIP (Glucose-dependent Insulinotropic Polypeptide) hormones. By simultaneously working together, these hormones can produce a greater effect on appetite regulation and blood sugar control than GLP-1 alone.
Let's break down the three main factors for maximizing fat loss and preserving lean muscle while on a GLP-1.
When you're in a calorie deficit and going through a weight loss journey, getting enough protein is essential for preserving your muscle mass.
As we age, muscle is one of the biggest drivers of our metabolic rate. Think of it this way: the more muscle mass you maintain, the more likely you are to have a higher metabolic rate.
Beyond supporting metabolism, preserving muscle contributes to strength, balance, and long-term mobility while helping reduce the risk of falls and frailty as you age. It also plays an important role in maintaining a healthy body composition during weight loss.
Curious about how much protein you should consume while on a GLP-1? It's important to recognize that your goal weight and ideal body weight aren't always the same.
For many people, ideal body weight is closer to what they weighed before gaining excess weight, though this can vary from person to person. A good starting point is to aim for about 1.6 grams/kilograms of protein per day when undergoing weight loss.
While higher protein intake generally provides greater support for muscle preservation, the best target is one that is both realistic and sustainable for you. For more precise protein targets, it is best to discuss an Inbody or DEXA body composition scan with your physician or health coach.
Consider including the following into your diet:
Stay on track by using a tracking app, protein calculator, or food scale. By taking note of your daily goals, you can create the groundwork for your ideal protein consumption.
There are various types of exercise options out there, but resistance training should be your top priority. When your body is in a calorie deficit, it doesn't just burn fat. It also breaks down muscle tissue. Resistance training provides the stimulus your muscles need to help preserve lean mass during weight loss.
Focus on exercises that work major muscle groups throughout the entire body several times each week. Whether you're exercising at home or at the gym, consistency is more important than perfection. Building a routine you can maintain over time has a greater impact than an occasional intense workout.
Different types of resistance training exercises include:
You can make these exercises more challenging by introducing equipment such as kettlebells, dumbbells, or resistance bands.
Once you've established a consistent routine, gradually increase the amount of weight or the number of repetitions you perform. Aim to challenge your muscles while maintaining proper form, stopping only when the last few repetitions become difficult.
Of the three factors discussed in this article, the rate of weight loss is the single most important factor in preserving muscle while taking a GLP-1 medication.
Many experts recommend losing no more than about 1% of your body weight per week. Losing weight faster than that may increase the risk of losing muscle along with fat. For example, if you're 200 pounds and you find yourself losing four or five pounds per week, this could mean something needs to be adjusted.
Rapid weight loss most often occurs when calorie intake becomes too low or when a GLP-1 dose is increased too quickly. While eating enough protein helps preserve muscle, consuming too few calories overall can cause weight to come off faster than intended.
Patients may become impatient and want to increase their dose too quickly. However, slower, steady weight loss allows more time for skin remodeling and tightening to occur, and helps build sustainable habits.
Monitor your rate of weight loss by weighing yourself three times a week. By doing this, you can compare the overall trend of your results weekly and make a conscious effort to pay close attention to any flags for concern. If rapid weight loss becomes an issue, it may be recommended to increase calorie intake, adjust the medication dose, or both.
Your health coach or physician can monitor how your body and muscle mass are changing throughout the process, and improvements that need to be made to diet and exercise.
There are a variety of different brands that offer GLP-1 medications, including:
GLP-1 Agonists
Dual GLP-1/GIP Agonists
As new therapies are developed and approved, these medications are being studied for a wider range of health conditions such as metabolic, cardiovascular, respiratory, and cognitive health. There is potential for even more treatment options to emerge in the years ahead.
GLP-1 medications have introduced an innovative way to manage health conditions and weight loss. While we're entering an exciting era of healthcare, everyone's response to GLP-1 medication is different.
By focusing on protein intake, resistance training, and rate of weight loss, you can help ensure you're getting the most out of your treatment.
If you are considering a GLP-1 or are already on one, your physician or health coach can provide support, education, and a personalized plan that fits your goals, lifestyle, and medical needs.
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