Unlocking the Potential of GLP-1 Agonists: A Balanced Approach to Weight Loss

Daniel Wheeler, MBA, CPT

5 Minute Read Time

GLP-1 agonists have surged in popularity recently, making them the hot topic of discussion in the health and wellness space. This week’s newsletter is a fitness guide, designed to help those taking a GLP-1 navigate their fitness journey.

Glucagon-like Peptide-1, better known as GLP-1 agonists have taken the health and wellness community by storm. These medications, originally developed to manage type 2 diabetes, have shown impressive results in aiding weight loss. It is important to build a proper set of protocols around the use of these peptides to maintain overall health, particularly when it comes to muscle preservation and nutrition.

Before we dive in, I self-admittedly have a baseline level of knowledge on GLP-1’s and the science behind them. However, this newsletter is more of a set of protocols for those who are taking GLP-1’s.  

What are GLP-1 Agonists?

GLP-1 agonists are medications that mimic the effects of our body’s natural hormone GLP-1. This hormone plays a key role in regulating appetite and insulin secretion. By enhancing these effects, GLP-1 agonists help curb hunger and promote a feeling of fullness, which lead to reduced calorie intake and weight loss.

The Importance of Resistance Training

While GLP-1 agonists can be a powerful weight loss tool, they are not miracle drugs. While weight loss sounds great, there is a caveat. Weight loss is good so long as a majority of the weight being shed comes in the form of fat. If an individual loses 10 pounds but half is fat, half is muscle, they did not get any leaner. They are the same body fat percentage, just at a lighter weight. In some cases where individuals lose more muscle than fat, they actually become fatter at a lighter weight (not good).

It becomes infinitely more important to focus on adequate resistance training programming when consuming a low-calorie diet due to the ease of overtraining. While some health professional’s hearts are in the right place, they may prescribe a workout regime with too much frequency for most people, especially those consuming a low calorie diet.

I recommend 1-2 full-body workouts per week. This frequency is sufficient to maintain muscle mass without overstressing the body.

Prioritizing Protein

Protein is the most satiating of the three macronutrients and is crucial for preserving or adding muscle mass during weight loss. A story that I expect to become more and more common is those who are taking GLP-1’s will consume diets extremely low in protein. It is important to be mindful of protein intake to gain or preserve muscle.

Understanding GLP-1 Agonists: Beyond the Hype

It's important to remember that GLP-1 agonists are not miracle drugs. They work by altering our body's hunger hormones, leptin and ghrelin, making us eat less. The magical weight loss process is a result of simply eating less.

There are a lot of factors to consider before making a decision that GLP-1’s are good or bad. It is more nuanced than that and it is ok to have a mixed perspective. If someone is morbidly overweight and a GLP-1 can get them down to a more manageable weight to help them begin exercising, then that is great! If someone wants to take a GLP-1 because they want to avoid addressing their poor relationship with food, their dysfunctional relationship with exercise, or self-hate, then the GLP-1 route is simply a bandaid for a bullet hole.

Whether you are taking a GLP-1 or not, focusing on these principles can help you achieve sustainable weight loss while preserving or adding muscle mass and enhancing your overall health:

• Follow an adequate strength training program

• Prioritize protein

• Create a healthy, sustainable relationship with food/exercise