Considerations for GLP-1s

We’ve tackled this topic before, but it’s worth revisiting: GLP-1 receptor agonists—weight loss peptides such as Ozempic, Wegovy, and Mounjaro—are more common than ever.

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These medications are no doubt changing lives. And I don’t want to create any shame around them if they are being used as a tool to get your health back. But to truly use them as a tool—and not a crutch—there are a few important lifestyle factors to keep in mind.

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Here are three key considerations:

1. Strength Training is a Must

GLP-1s help reduce appetite and food intake, which can lead to rapid weight loss. But without strength training, you risk losing muscle mass along the way. That’s a big deal—muscle supports your metabolism, energy levels, posture, and quality of life.

We’ve seen cases where someone lost weight on a GLP-1 but didn’t exercise, and their body fat percentage actually went up. The scale went down, but they didn’t get healthier. Strength training helps you preserve (or build) lean tissue so you reshape your body, not just shrink it.

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2. Rethink Your Diet

These drugs often help quiet “food noise,” which can be helpful for those who struggle with overeating or emotional eating. But with reduced calorie intake, it’s even more important to choose quality foods.

Whole foods and high-protein meals should be the foundation of your diet. We’ve seen people lose weight while eating mostly sugar because they were eating less overall. But is that real health? Weight loss isn’t the same as nourishment.

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3. Build Habits for Life

GLP-1s can create an opportunity. If you use this time to clean up your eating and get stronger, you’re laying the foundation for long-term success.

Even if you stay on a micro or maintenance dose, it’s the habits you build that will carry you through. Eventually, your choices become automatic. You eat well, you lift weights, you feel good, and your body works better—with or without the medication.

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Need Support? We Got You.

If you’re using a GLP-1 and want to start strength training, we’re here for you. We understand that starting can feel intimidating—especially in a gym. But this is a judgment-free zone.

We’d love to help you build a strong body - one that you’re not only proud of how it looks, but even more proud of what is can DO!