Who's NOT asking questions about GLP-1's?

It’s January and if we’re being honest, either you are on a GLP-1 medication, thinking about starting one, or you know someone who is. And, you probably have questions. 

These medications are everywhere right now. I’m hearing they’re even sold out in some pharmacies during the first week of January. So does that mean everyone should be taking them? No. They can be incredibly helpful for some people, but despite what the internet wants you to believe, they are not for everyone. If you or someone you know is thinking about starting or has just started, there are smart ways to use them and there are ways that can leave you feeling weak, depleted, and frustrated down the road.

All health and wellness is built on a strong foundation. We believe the core pillars of wellness: sleep, hydration, nutrition, movement, strength, and community need to be in place whether you are using a medication or not. These medications can absolutely support lifestyle change and help the pillars fit more easily into someone’s life long term. But simply taking a medication and eating less will not strengthen your overall health unless you intentionally support the rest of those pillars as well.

People ask me all the time, “do you have to stay on them forever?” Maybe yes, maybe no. It depends. If you don’t want to be on this medication forever, you’ll need to build some strong habits in order to get and keep the benefits.

Before we start: what are they? GLP-1 = glucagon-like peptide-1, a hormone released in the gut after eating - yup, we make these ourselves. It signals SATIETY to the brain decreases appetite, slows digestion, and regulates insulin/glucagon. What we make in our own system lasts for mere minutes, when administered, it can last anywhere from 3-7 days.

The “Easy” Way

If the goal is simply to lose weight, taking a GLP-1 can feel pretty straightforward. Aside from some nausea or GI discomfort, the medication quiets appetite, reduces cravings, and the weight comes off.

And yes, you will lose weight. But weight loss alone isn’t what most people actually want.

Most of us don’t want to just be skinny.

We want to:

• Look good

• Feel strong

• Have energy

• Improve blood sugar, cholesterol, and blood pressure

• Build a body that will carry us through the next 20–30 years

Here’s the truth: Skinny might sound fun - until you’re old and frail and can’t get out of a chair without help. Muscle matters. A lot. Nothing wrecks your metabolism long term than muscle loss. 

The Part That’s Rarely Explained 

If your physician or provider handed you a prescription without much guidance, there are a few things you should know.

You are not going to feel like eating.

You’ve probably already heard this from friends: “The food noise is gone. I don’t think about food all the time anymore.” That part can be great. But it can also be a problem. Because not eating isn’t healthy, and when appetite disappears and nausea shows up, most people don’t reach for chicken or Greek yogurt. They reach for comfort foods. Bread. Rice. Crackers. Simple carbs. While carbs aren’t the enemy you need them, too but if your meals are smaller, you need to choose the most nutrition-packed options first. Protein is non-negotiable if you want to keep muscle, feel strong, and actually benefit from strength training that you're working so hard to include. Plus, to keep the long-term metabolic benefits from both training and the medication itself - you want muscle on your body!

Without enough protein, weight loss often means both muscle and fat loss. The easiest way to kill a good metabolism is to lose muscle mass. That’s when people end up feeling weaker, flatter (deflated), and more fatigued instead of energized.

Your Old Portions Won’t Work Anymore

The meals you ate last week? They won’t fit the same way once you start the medication.

GLP-1s slow digestion (gastric emptying), meaning food sits in your stomach much longer. That’s why you feel full faster, and for longer.

If you try to eat the same volume as before, you’ll feel:

• Overly full

• Uncomfortable

• Nauseated

• Or even sick

This is where strategy comes in.

You Need to Plan to Eat

Not just if you eat but how. 

• Smaller meals

• Build it around a protein source

• Count: are you getting enough fiber?

• Nutrient-dense, not random grazing or snacks 

Plan meals, just like any diet or weight loss plan you’ve ever been on, you’ll probably need to prep your food for the week. Feeling successful and reaching your health goals using these medications means making lifestyle changes, not just taking a shot or a pill. 

A note about digestion…

Because everything slows down, hydration becomes critical. You’ll need to sip water consistently throughout the day - not just chug it all at once. Even water moves more slowly through your system, so steady intake helps keep digestion (yes, everything) moving. Anecdotally, we’ve had clients complain about random muscle cramps and infrequent bowel movements, water can assist big time!

Strength Training Is Not Optional

You’ve probably heard this already. Your doctor may have even told you to start strength training. But did they explain why? Because muscle is what allows you to:

• Stay independent

• Maintain metabolism

• Protect your joints

• Age well

Without enough protein (amino acids), strength training won’t do much. Muscle needs building blocks. So, this is not the time to wander around the gym doing a little of this and a little of that.  Focus on: 

• A structured program

• Full-body strength work

• Progressive challenge

• A plan designed for your body

And you’ll need energy for that. Energy comes from food.

The Bottom Line

I’m not against GLP-1 medications, for the right person, they can be great. But I am against taking them without a plan. If you’re going to use one, use it to:

• Build better habits

• Eat intentionally

• Strength train consistently

• Protect muscle

• Improve overall health, not just the number on the scale

The medication can be a tool, but you still have to do the work. When you do it right, you don’t just lose weight, you build a stronger version of yourself. Our team is always focused on building better habits and supporting long-term health, not quick fixes. So it’s worth asking yourself how do you want to feel at 85, skinny or strong and independent?

If you made it all the way to the bottom, you probably still have questions, and that makes sense. This is just the tip of the iceberg. From the fitness and strength side, we have worked with many clients who have used these medications, some with great success and others who struggled along the way. We’re always happy to talk, share what we’ve learned, and help you think through the best approach for your body, your goals, and your future.