Elissa Goodman
GLP-1 medications have become one of the buzziest tools in the health world, and for many of my clients, they have been life-changing. They’re helping regulate blood sugar, reduce inflammation, and finally shed stubborn weight that’s been resistant to diet and lifestyle changes. I’ve worked with countless clients who feel more empowered in their bodies than they have in years thanks to GLP-1s. But I’ve also seen what happens when the medications are used without a proper nutrition and lifestyle foundation… and let me tell you, it’s not the kind of “weight loss” we want.
So if you’re using a GLP-1 (like Ozempic, Wegovy, or Mounjaro), here’s how to support your body, preserve your muscle, and stay nourished—because how you lose weight matters just as much as if you lose it.
Muscle Is Your Metabolism: Don’t Lose It
One of the biggest risks with GLP-1s is that they often lead to muscle loss—especially when someone isn’t eating enough or isn’t prioritizing resistance training. And muscle loss is the opposite of longevity.
Muscle isn’t just about aesthetics or strength. It’s your metabolic engine. It keeps your blood sugar stable, protects your bones, and supports your hormone health. Especially as we age, preserving lean muscle mass becomes one of the most powerful pro-aging tools we have.
To protect your muscle:
- Eat enough protein. I recommend aiming for 0.8 to 1 gram of protein per pound of ideal body weight, depending on your activity level and goals. This often looks like 25–35 grams per meal.
- Eat it early. Your first meal sets the tone for the day, so don’t skip breakfast, and make it protein-forward.
- Lift heavy (for you). Resistance training at least 2–3 times a week is essential. You don’t have to be a bodybuilder, just challenge your muscles regularly and progressively.
- Don’t fast excessively. Appetite suppression on these meds can trick you into eating far too little. You still need fuel—especially if you’re moving your body and trying to maintain lean tissue.
Mind the Nutrient Gaps
Another important consideration? GLP-1s can interfere with nutrient absorption and slow gastric motility, which may lead to issues like hair thinning, brittle nails, dry skin, fatigue, or increased anxiety—all of which can stem from simple nutrient deficiencies.
Some of the most commonly depleted nutrients on GLP-1s include:
- Protein and iron – tied to hair loss and fatigue
- B vitamins (especially B12 and folate) – essential for energy and neurological function
- Magnesium – helps with muscle function, sleep, and blood sugar regulation
- Zinc – critical for skin, hair, and immune support
- Electrolytes – many people experience nausea or dehydration early on, so keeping sodium, potassium, and magnesium in balance is key
This is where a well-rounded supplement routine (and regular labs) come in. I run blood panels on clients regularly to track shifts in nutrient status, hormones, thyroid function, and inflammation—especially when starting any medication that changes how the body metabolizes food.
I always remind clients that while medications like GLP-1s can lower your appetite, they don’t teach you how to eat in a way that fuels your body, stabilizes your mood, or supports long-term health. Whether you’re on a GLP-1 for metabolic reasons, PCOS, insulin resistance, or another condition, it’s essential to prioritize whole, unprocessed foods, stay hydrated with minerals and electrolytes, get 7 to 9 hours of quality sleep, manage your stress (which plays a huge role in blood sugar regulation), and stay in tune with your body’s signals, not just what the medication is doing.
I’m a big believer in meeting people where they are. If a GLP-1 is part of your healing journey, let’s make sure your entire body is supported because true health isn’t about shrinking yourself. It’s about feeling vibrant, strong, and energized in the body you’re in. If you’re using one of these medications and want support with labs, supplementation, or meal planning, I’d love to help you build a sustainable wellness plan that works with your body, not against it!