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With the rising popularity of GLP-1 medications like Ozempic, Wegovy, Zepbound, and Mounjaro, it’s no surprise that more people are asking questions about how they work, and what to expect while taking them.
At CrossFit Influence and Influenced Nutrition, we believe GLP-1s can be a helpful tool for some people on their health journey. But here’s something important that isn’t talked about enough:
Weight loss doesn’t always mean fat loss. And without the right approach, you could lose muscle instead.
What Are GLP-1s?
GLP-1 receptor agonists are medications originally used to treat type 2 diabetes. Today, they’re often prescribed for weight loss. They work by regulating blood sugar, reducing appetite, and slowing digestion, which often leads to eating less and losing weight.
But here’s the catch: when weight loss happens too fast, or without the right habits in place, a significant portion of that weight can come from lean muscle tissue.
Why Muscle Loss Matters
Losing muscle isn’t just about aesthetics or strength, it affects nearly every system in your body. Here’s why it matters:
- Muscle supports metabolism. Less muscle = fewer calories burned at rest.
- Muscle supports function. Everyday tasks (carrying groceries, climbing stairs) get harder without it.
- Muscle supports longevity. Studies show muscle mass is strongly linked to health span and quality of life.
- Muscle protects against weight regain. More lean mass helps maintain weight loss long-term.
How to Protect Your Muscle While Taking a GLP-1
If you’re taking a GLP-1 medication or considering it, your habits outside the medication are everything.
Here’s what we recommend to support your success:
✅ 1. Prioritize Protein
Protein is essential for preserving muscle. Aim for a balanced intake throughout the day, not just at dinner. Focus on lean sources like chicken, fish, eggs, Greek yogurt, and quality protein powders if needed.
✅ 2. Don’t Skip Strength Training
Cardio has its place, but resistance training is non-negotiable if you want to keep your muscle mass. Lifting weights, bodyweight movements, or CrossFit-style workouts are excellent choices.
✅ 3. Fuel with Whole Foods
GLP-1s might curb your appetite, but your body still needs nutrients to function and thrive. Choose nutrient-dense, whole foods, fruits, vegetables, healthy fats, quality carbs, and unprocessed proteins.
✅ 4. Monitor Progress the Right Way
The scale won’t tell you what kind of weight you’re losing. That’s why we focus on body composition (with our InBody composition analyzer), strength, energy levels, sleep, and how you feel in your body, not just the number on the scale.
Medications Don’t Replace Habits—They Support Them
GLP-1s are tools, not magic solutions. And just like any tool, they work best when used correctly. If you’re relying on them without learning how to eat well, train smart, and care for your body, you’re missing the full picture and potentially risking your results.
The goal shouldn’t be to just lose weight. The goal should be to get strong, healthy, and confident, and stay that way for life.
Ready to Take the Smarter Approach?
Whether you’re on a GLP-1, considering one, or just trying to figure out what works best for you, we’re here to help.
At CrossFit Influence and Influenced Nutrition, we offer personalized coaching focused on sustainable fat loss, muscle retention, and real, lasting lifestyle change. No gimmicks. Just science-backed support and real accountability.
Book a free intro today and let’s talk about your goals.
