If you’re taking a GLP-1 medication like Ozempic, there’s something very important for you to consider that doesn’t get talked about enough: you don’t just lose fat—you can lose muscle too. In fact, 30% or more of your weight loss could be coming from muscle loss. And losing muscle is something you want to avoid at all cost. In fact, preserving muscle while losing weight is one of the most important things you can do for your long-term health.
Muscle = wellness and health. Let’s break it down in simple terms.
Why Muscle Is Super Important
Muscle isn’t just for athletes, gym-goers or fitness types. It plays a central role in how your body functions every day. Here’s why:
- Muscle helps you stay strong and independent as you age. More muscle means better balance, fewer falls, and less risk of injury.
- Muscle is your metabolism’s engine. It helps you burn more calories at rest, making it easier to maintain a healthy weight long term.
- Muscle regulates blood sugar. It’s one of the main places your body stores and uses glucose, helping improve insulin sensitivity.
- Muscle helps your immune system and recovery. It provides the building blocks your body needs to heal and fight off illness.
When you lose muscle, you’re not just losing weight—you’re losing a key part of what keeps you healthy, mobile, and resilient. It can be thought of as the fountain of youth.
Why GLP-1s Can Lead to Muscle Loss
As you know, GLP-1 medications work by reducing your appetite and slowing down digestion. That means you eat less—and that can lead to not getting enough protein and not moving your muscles enough.
When your body senses you’re eating less, it starts to break down both fat and muscle for energy. As we stated above, as much as 30% or more of your weight loss could come from muscle—not fat. That’s a bad thing.
How to Keep Your Muscle While Taking a GLP-1
The good news? Muscle loss isn’t inevitable and unavoidable. With a few smart habits, you can protect and even build muscle while using GLP-1s. Here’s how:
1. Eat Enough Protein, Every Day
Protein is the raw material your body uses to build and repair muscle.
- Aim for 90–130 grams of protein per day, depending on your body size and activity level. That’s roughly 1.2–1.6 grams per kilogram of body weight.
- Spread it out over the day: try to include 25–30 grams of protein with each meal.
- Easy sources: eggs, Greek yogurt, chicken, fish, tofu, beans, lentils, and quality protein shakes like Mend Regenerate.
If you’re not eating much overall because of appetite suppression, protein becomes even more critical.
2. Strength Train at Least 2–3 Times Per Week
Muscle is a “use it or lose it” system. If you don’t challenge it, your body will let it go.
- Strength training doesn’t have to mean lifting heavy weights.
- Bodyweight exercises like squats, lunges, pushups, or resistance band workouts count.
- Start slow and stay consistent—working your major muscle groups a few times per week goes a long way.
Exercise tells your body: “Hey, I still need this muscle.”
3. Consider Key Supplements
Certain nutrients can help your body hold on to muscle during weight loss.
- Leucine or HMB: These amino acids signal your body to preserve and build muscle.
- Creatine: Helps fuel muscles during workouts and may improve strength and energy.
- Vitamin D and Omega-3s: Support muscle function and reduce inflammation.
Talk to your healthcare provider before starting any supplement—but they can be great tools when used properly. We’ve written an article here on why Regenerate may be the ideal supplement to take when you’re on GLP1s: Regenerate: The Ideal GLP-1 Supplement? - MEND
4. Stay Hydrated and Get Enough Sleep
Muscle recovery and maintenance depend on good hydration and rest.
- Water helps deliver nutrients to your muscles.
- Sleep is when your body repairs and builds tissue.
- Aim for at least 7–8 hours of quality sleep per night and drink plenty of fluids throughout the day.
Final Thoughts: Protect the Muscle That Protects You
GLP-1 medications can be powerful tools for weight loss and metabolic health. But losing weight the right way means holding on to the parts of your body that keep you strong, mobile, and resilient.
Think of muscle as your internal armor. It protects your health today—and helps you stay active and independent for decades to come.
Don’t just focus on the number on the scale. Focus on nourishing your body, moving with purpose, and preserving what matters most: your strength.
This article was written by Eziah Syed, Co-Founder, Chief of Growth & Innovation at Mend.
