Current research have raised alarms about GLP-1 medication, like Ozempic, Wegovy, and Mounjaro, highlighting that a good portion of the load misplaced could come from lean muscle mass. In actual fact, 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 a substitute, it’s usually attributable to sufferers in lots of the revealed research not being correctly educated on sustaining muscle throughout their weight reduction journey. “Folks in these research are given GLP-1s with none steering on protein consumption, power coaching, or metabolic well being. In fact they’re shedding muscle,” says Dr. Shah.
Muscle loss doesn’t should be a given. In the event you use GLP-1s strategically, you may lose fats whereas conserving—and even gaining—muscle. For ladies, the stakes are even larger.
Dr. Jessica Shepherd, a board-certified OB/GYN, factors out that getting older already predisposes ladies to muscle loss and declining bone density, making it much more essential to protect lean mass throughout weight reduction.
“Ladies ought to concentrate on this potential impact and keep on prime of it with their healthcare suppliers; repeatedly monitoring muscle mass can be certain that weight reduction doesn’t compromise general well being, notably as ladies navigate the bodily modifications that include getting older,” she says.
Dr. Shepherd provides that sustaining a nutritious diet with enough protein consumption and incorporating power coaching workouts can assist mitigate muscle loss. “By integrating focused power coaching, ladies can shield their bones, preserve mobility, and assist long-term well being.”
Why Do GLP-1 Medicine Trigger Muscle Loss?
Dr. Shah explains that individuals are shedding muscle on GLP-1s for one major purpose: “They aren’t consuming sufficient protein and energy.” The intense urge for food suppression causes many to unknowingly devour too few vitamins to maintain muscle tissue.
On prime of that, there’s one other issue at play: Many individuals on GLP-1s turn into much less lively. Whereas not but extensively studied, Dr. Shah sees this development in sufferers. “I consider folks on these medication usually really feel decrease vitality and, because of this, they transfer much less, work out much less, and finally lose extra muscle mass than they should.” Plus, he provides, with out the stress from muscle groups on bones, bones could 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 skilled and a former ER physician with 20 years of expertise. Avendano, who now focuses on useful drugs, says that mineral deficiency is one more rising subject. Decrease meals consumption means decrease mineral consumption, decreased intestine biodiversity, and decrease absorption price. “The mineral standing of sufferers on GLP-1s could swing out of steadiness, which in flip can have a unfavourable influence on lean mass and bone mineral density,” he says. “With out key minerals like magnesium, calcium, and potassium, muscle perform and bone well being take successful.”
How To Lose Fats, Not Muscle, on GLP-1 Medicine
Docs like Dr. Shah, and Dr. Avendano, who work within the useful drugs area, have a battle-tested protocol for sufferers utilizing GLP-1 medication with out sacrificing muscle. Right here’s what it is advisable to do:
- Prioritize protein
- Power practice
- Complement correctly
They advocate 5 key dietary supplements which will assist preserve 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 perform and insulin sensitivity.
- A high-quality multivitamin: To cowl any micronutrient gaps.
Enhance your intestine well being
Your intestine microbiome performs a serious function in your metabolic perform. To assist the physique turn into extra environment friendly in growing its ranges of endogenous GLP-1, Dr. Shah recommends taking a probiotic pressure referred to as Akkermansia muciniphila. It’s been proven to assist wholesome glucose metabolism, intestine barrier perform, and GLP-1 secretion. “There’s numerous 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 drugs. “That’s why I like to recommend biking on and off to advertise wholesome diversifications with out changing 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 perpetually answer.” He mentioned his method additionally consists of monitoring a number of blood biomarkers equivalent 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 screens to evaluate metabolic enhancements.
The Backside Line
The well being trade wants extra analysis to totally perceive how these GLP-1 agonists influence long-term well being. Dr. Avendano says he’s curious to see what future outcomes will reveal as soon as we’ve 10+ years price of information on affected person well being and metabolic perform.
However for now, analysis exhibits that these medication, very like many prescription drugs, do provide advantages however not with out trade-offs. So should you suppose you want just a little nudge on the load 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 assist 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 shedding fats—not power.
