Recent studies have raised alarms about GLP-1 drugs, like Ozempic, Wegovy, and Mounjaro, highlighting that a good portion of the load misplaced might 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, health and wellness specialist, makes it clear: It’s not the drug, it’s what individuals do (or don’t do) whereas taking it that makes the distinction. This muscle loss isn’t an inevitable aspect impact of the remedy itself. As an alternative, it’s usually as a result of sufferers in most of the printed research not being correctly educated on sustaining muscle throughout their weight reduction journey. “Individuals in these research are given GLP-1s with none steering on protein consumption, energy coaching, or metabolic well being. After all they’re dropping muscle,” says Dr. Shah.
Muscle loss doesn’t need to be a given. For those who use GLP-1s strategically, you possibly can lose fats whereas retaining—and even gaining—muscle. For girls, the stakes are even greater.
Dr. Jessica Shepherd, a board-certified OB/GYN, factors out that growing old already predisposes girls to muscle loss and declining bone density, making it much more essential to protect lean mass throughout weight reduction.
“Girls ought to pay attention to this potential impact and keep on prime of it with their healthcare suppliers; often monitoring muscle mass can make sure that weight reduction doesn’t compromise general well being, significantly as girls navigate the bodily adjustments that include growing old,” she says.
Dr. Shepherd provides that sustaining a nutritious diet with enough protein consumption and incorporating energy coaching workout routines can assist mitigate muscle loss. “By integrating focused energy coaching, girls can shield their bones, preserve mobility, and help long-term well being.”
Why Do GLP-1 Medication Trigger Muscle Loss?
Dr. Shah explains that individuals are dropping muscle on GLP-1s for one main motive: “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 people on GLP-1s become less active. Whereas not but extensively studied, Dr. Shah sees this development in sufferers. “I imagine individuals on these medication usually really feel decrease vitality and, because of this, they transfer much less, work out much less, and in the end 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 nicely,” he says.
Dr. Arnold Avendano is a metabolic well being knowledgeable and a former ER physician with 20 years of expertise. Avendano, who now focuses on purposeful drugs, says that mineral deficiency is yet one more rising concern. Decrease meals consumption means decrease mineral consumption, decreased intestine biodiversity, and decrease absorption fee. “The mineral standing of sufferers on GLP-1s might swing out of stability, which in flip can have a damaging affect 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 a success.”
How To Lose Fats, Not Muscle, on GLP-1 Medication
Docs like Dr. Shah, and Dr. Avendano, who work within the purposeful drugs house, have a battle-tested protocol for sufferers utilizing GLP-1 medication with out sacrificing muscle. Right here’s what you have to do:
- Prioritize protein
- Energy practice
- Complement correctly
They advocate 5 key dietary supplements that 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 change into extra environment friendly in rising its ranges of endogenous GLP-1, Dr. Shah recommends taking a probiotic pressure known as Akkermansia muciniphila. It’s been proven to help wholesome glucose metabolism, intestine barrier perform, and GLP-1 secretion. “There’s numerous analysis behind it,” he says, including, “I’m a giant believer in Akkremansia as only a upkeep complement. So, I preserve my sufferers on it.”
Cycle your GLP-1 use and monitor progress
Neither Avendano nor Shah believes GLP-1 medication ought to 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 variations with out changing into depending on the drug,” he explains.
Dr. Shah provides that “we use them as a jump-start to assist individuals reset their metabolism and relationship with meals, however they shouldn’t be a endlessly resolution.” He stated his strategy additionally contains monitoring a number of blood biomarkers similar 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 business wants extra analysis to totally perceive how these GLP-1 agonists affect 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 supply advantages however not with out trade-offs. So when you assume you want a bit 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 help 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 dropping fats—not energy.
