Fitness
The Proper Strategy to Use GLP-1 Medication to Lose Fats and Maintain Muscle
Mar
Current research have raised alarms about GLP-1 medication, like Ozempic, Wegovy, and Mounjaro, highlighting that a good portion of the burden misplaced could come from lean muscle mass. In truth, some research report that reductions in lean mass vary between 40% and 60% as a proportion of complete weight misplaced.
Nevertheless, Dr. Darshan Shah, board-certified surgeon, well being and wellness specialist, makes it clear: It’s not the drug, it’s what folks do (or don’t do) whereas taking it that makes the distinction. This muscle loss isn’t an inevitable aspect impact of the medicine itself. As an alternative, it’s typically because of sufferers in lots of the revealed research not being correctly educated on sustaining muscle throughout their weight reduction journey. “Individuals in these research are given GLP-1s with none steerage on protein consumption, energy coaching, or metabolic well being. In fact they’re dropping muscle,” says Dr. Shah.
Muscle loss doesn’t need to be a given. In case you use GLP-1s strategically, you may lose fats whereas preserving—and even gaining—muscle. For girls, the stakes are even increased.
Dr. Jessica Shepherd, a board-certified OB/GYN, factors out that growing old already predisposes ladies to muscle loss and declining bone density, making it much more essential to protect lean mass throughout weight reduction.
“Girls ought to concentrate on this potential impact and keep on high of it with their healthcare suppliers; usually monitoring muscle mass can make sure that weight reduction doesn’t compromise general well being, notably as ladies navigate the bodily modifications that include growing old,” she says.
Dr. Shepherd provides that sustaining a nutritious diet with sufficient protein consumption and incorporating energy coaching workout routines can assist mitigate muscle loss. “By integrating focused energy coaching, ladies can shield their bones, keep mobility, and help long-term well being.”
Why Do GLP-1 Medication Trigger Muscle Loss?
Dr. Shah explains that persons are dropping muscle on GLP-1s for one main cause: “They aren’t consuming sufficient protein and energy.” The acute urge for food suppression causes many to unknowingly devour too few vitamins to maintain muscle tissue.
On high of that, there’s one other issue at play: Many individuals on GLP-1s turn into much less energetic. Whereas not but extensively studied, Dr. Shah sees this development in sufferers. “I consider folks on these medication typically really feel decrease vitality and, in consequence, they transfer much less, work out much less, and in the end lose extra muscle mass than they should.” Plus, he provides, with out the stress from muscular tissues on bones, bones may have extra breakdown versus constructing. “So that you’ll completely lose bone mass as effectively,” he says.
Dr. Arnold Avendano is a metabolic well being knowledgeable and a former ER physician with 20 years of expertise. Avendano, who now focuses on useful drugs, says that mineral deficiency is yet one more rising difficulty. Decrease meals consumption means decrease mineral consumption, decreased intestine biodiversity, and decrease absorption charge. “The mineral standing of sufferers on GLP-1s could swing out of steadiness, which in flip can have a unfavorable impression on lean mass and bone mineral density,” he says. “With out key minerals like magnesium, calcium, and potassium, muscle operate and bone well being take successful.”
How To Lose Fats, Not Muscle, on GLP-1 Medication
Medical doctors like Dr. Shah, and Dr. Avendano, who work within the useful drugs house, have a battle-tested protocol for sufferers utilizing GLP-1 medication with out sacrificing muscle. Right here’s what you have to do:
- Prioritize protein
- Energy practice
- Complement properly
They suggest 5 key dietary supplements which will assist keep muscle and metabolic well being whereas on GLP-1s:
- Creatine: Helps muscle retention and restoration.
- Vitamin D + K2: Essential for bone and muscle well being.
- Omega-3s: Helps with irritation and restoration.
- Magnesium: Helps muscle operate and insulin sensitivity.
- A high-quality multivitamin: To cowl any micronutrient gaps.
Enhance your intestine well being
Your intestine microbiome performs a significant function in your metabolic operate. To assist the physique turn into extra environment friendly in rising its ranges of endogenous GLP-1, Dr. Shah recommends taking a probiotic pressure referred to as Akkermansia muciniphila. It’s been proven to help wholesome glucose metabolism, intestine barrier operate, and GLP-1 secretion. “There’s a whole lot of analysis behind it,” he says, including, “I’m an enormous believer in Akkremansia as only a upkeep complement. So, I hold my sufferers on it.”
Cycle your GLP-1 use and observe progress
Neither Avendano nor Shah believes GLP-1 medication must be a long-term crutch. Avendano says that with long-term use, sufferers can plateau when utilizing these medicines. “That’s why I like to recommend biking on and off to advertise wholesome diversifications with out turning into depending on the drug,” he explains.
Dr. Shah provides that “we use them as a jump-start to assist folks reset their metabolism and relationship with meals, however they shouldn’t be a without end answer.” He stated his method additionally consists of monitoring a number of blood biomarkers corresponding to APOB ranges, LDL, triglyceride, C-reactive protein (CRP), homocysteine, and serum insulin ranges. Plus, he advises lots of his sufferers to make use of steady glucose displays to evaluate metabolic enhancements.
The Backside Line
The well being business wants extra analysis to completely perceive how these GLP-1 agonists impression long-term well being. Dr. Avendano says he’s curious to see what future outcomes will reveal as soon as now we have 10+ years value of knowledge on affected person well being and metabolic operate.
However for now, analysis exhibits that these medication, very similar to many prescription medicines, do provide advantages however not with out trade-offs. So if you happen to suppose you want slightly nudge on the burden loss division, as an alternative of utilizing them as a fast repair, be sensible about it.
Take them with the intention to assist wean off of processed meals and alcohol, enhance your relationship with meals, and construct sustainable habits that help long-term metabolic well being. Prioritize protein consumption, resistance coaching, and key vitamins to guard your muscle mass and bone density. Monitor your progress with common checkups and work with a healthcare supplier to make sure you’re dropping fats—not energy.