2987: How to Lose Weight on a GLP-1 and Keep Your Muscle

“That's it. Enjoy the rest of the show. As of the recording of this podcast, one out of 10 Americans is on a GLP, and that number is growing rapidly. In fact, for the first time in recorded history, the obesity epidemic is actually declining.”

“However, they don't come without caveats, one of them being muscle loss. So today's episode, we're going to talk about how you can lose weight on a GLP and keep your muscle. Let's get to it. That's the main goal. And I want to start because this is top of mind for me because I had this conversation this weekend.”

“The majority of what's happening on a GLP that is causing the weight loss is the fact that it severely limits your appetite. Yeah. Okay. So when you go on a GLP, and if you're on one now, you know exactly what I'm talking about.”

“The weight loss that you see with GLPs looks like about 30, depending on the study, 30 to 40% of the weight is lean body mass, meaning the rest of the weight is body fat, but everything else that's being lost is non-body fat weight, which they refer to as lean body mass.”

“care. They just, by all means, means necessary, crush the appetite with the GLP one and let it fall off. They find themselves, and we get, by the way, we've helped and coached so many of these people. I mean, we took a trial group last year, over 50 people in that group that we did personally.”

“There are clients, there are people in their 30s and 40s who lost weight through a GLP, didn't do anything to try to keep the muscle. They just want to lose weight, ended up with osteopenia as a result.”

“Okay, I'm going to also be very clear. In my lifetime, there has not been a non-surgical medical intervention that comes anywhere close to the power of a GLP. Nothing comes close as like, this is as close as you can get to a miracle drug, but it must be used properly.”

“keep the muscle, you will get miraculous results. It can be very beneficial for you. That's right. If you just use the GLP and rely on the appetite suppression alone and change nothing else and just eat low calories, you are robbing Peter to PayPal. You will end up with another issue, which is having low mobility, having fatigue, and a metabolism that's just crawling.”

“I think so. It's been two years ago. It's been two years. I think two years ago was when I tested the GLP one. And the idea, for those that don't know, was obviously they were getting super popular. I'm like, I want to take this thing. I I want to take the medical dose that they prescribe.”

“So I just wanted to share that because I know there's going to be people listening to this that are on a GLP one that may not be taking all the advice you're about to give right now and still doesn't care because they're like, I'm not happy they lost the weight. Yeah, I'm not fat. I'm not fat as I was a month ago. So who cares?”

“eat and change things while on a GLP. You also set yourself up for a potential future where you don't have to live on a GLP for the rest of your life. Okay, let's get into now, how do we keep the muscle?”

“And you want to eat it consistently day in and day out. Now, one thing I want to add to this is this is hard to do when you're not in a GLP. This is hard to do when your appetite isn't restricted because of a GLP because protein is very satiety producing.”

“You throw a GLP on top of that and you're choking it down. So there are some strategies that you can do with this. And I'll give you two of them. One, start with a high-protein breakfast. Don't get behind the eight ball.”

“Number two, protein shakes can help a lot. And in many cases, when people are on a GLP, especially in the beginning stages where your appetite's really restricted, you're probably going to have to have two shakes a day to hit those targets. So those would be the two most important things.”

“it every single day versus the average. Because another mistake I see people make is, especially on GLP ones, is you'll notice if you're on one or if you've ever taken one or you decide to take one, the first three days, if it's a shot, it crushes the appetite.”

“me. And that's coming from somebody who was hitting their protein targets. So to me, with somebody that's on a GLP1 that's already in that range where they're struggling to get enough calories and/or protein kind of becomes kind of a no-brainer supplement to take next is use creatine.”

“It lowers. Okay. So you want to do the minimum amount to elicit the most change here. And in this case, for most people in a GLP, you know what this looks like? Two days a week of strength training. That's it. Two full body workouts, not more. More will probably not get you better results.”

“Lastly, don't let your fats get too low. So we talk about protein. Everybody knows about protein, but here's what happens sometimes with people on GLPs, right? They're really conscious about the protein intake. So they start taking all these shakes. And shakes are protein and nothing else.”

“The other one I would add to this that I also see that's really common is fiber. And since GLP1 slowed down motility as it is, and if you're also not getting a lot of fiber, you'll also hear a lot of people report: I haven't gone to the bathroom in four or five days. And so, if you're eating super low-calorie, low-fat, and/or also low fiber, this can make a big difference too.”

“Next is use creatine. So creatine is a good, healthy supplement. It's good for longevity and health span. It's good for brain health. It's great for muscle. It's great for energy for your muscles.”

“It also helps attract water to your muscles to keep them hydrated, which is what you want. So creatine, just one of those supplements, regardless of your lifestyle diet, whatever. There's very, very few exceptions. Creatine will help you keep the muscle. It'll also give you some of the energy that you need to do the strength training.”

“This actually helps. So this is actually really, really important. The next thing is to supplement with essential amino acids. So you might be thinking, well, if I'm eating protein, why the essential amino acids? Well, here's why. Essential amino acids add an additional layer of insurance to keep muscle.”

“They're easy to consume. So like a protein shake in some cases, you might feel like you got to choke down. But essential amino acids, they come in capsules or powder and it tastes like water. And so you can drink this in between meals. And this really does help preserve muscle.”

“I'm hitting my protein targets, but I'm not getting essential fats. Olive oil, avocado, almonds. I mean, these things are crucial, I think, for somebody in this situation. And I can't stress this enough that that's such so common.”

“I'm hitting my protein targets, but I'm not getting essential fats. Olive oil, avocado, almonds. I mean, these things are crucial, I think, for somebody in this situation. And I can't stress this enough that that's such so common.”

“Like I knew what was happening. Obviously, I was tracking whatever, and I felt the energy, all those things you're saying. But I was like, and we joke about it tongue-in-cheek in here, but I get the whole Ozempic face because I had that. It didn't look good. It looks different than how I look right now.”

“Good luck hitting your targets. So that's number one. So eat a high-protein breakfast right when you get up. Number two, protein shakes can help a lot. And in many cases, when people are on a GLP, especially in the beginning stages where your appetite's really restricted, you're probably going to have to have two shakes a day to hit those targets.”

“the miracle one at all of them that you don't lose muscle. Tetrutide or Retatrutide, depending on how you want to put it. So it went through phase three trials. So as of the recording of this episode, it's not FDA approved yet, but it probably will be. And it did cause a little bit more weight loss than the generation two Tirzepatide or one, you know, Semaglutide.”

Also filed under GLP-1 Agonists

“Yes. So it went through phase three trial. So as of the recording of this episode, it's not FDA approved yet, but it probably will be. And it did cause a little bit more weight loss than the generation two Tirzepatide or one, you know, Semaglutide. But no, it also caught, you also saw muscle loss in the trial.”

“So as of the recording of this episode, it's not FDA approved yet, but it probably will be. And it did cause a little bit more weight loss than the generation two Tirzepatide or one, you know, Semaglutide. But no, it also caught it. You also saw muscle loss in the trials. So I do want to be clear that GLP peptides or medications don't cause muscle loss.”

Also filed under GLP-1 Agonists