Rules for Being on a GLP-1: How to Lose Fat Without Losing Muscle
- Dr. Jen
- 6 days ago
- 3 min read
Dr. Jen’s Rules for Being on a GLP-1: How to Lose Fat Without Losing Muscle
GLP-1 medications (like semaglutide and tirzepatide) have exploded in popularity — and for good reason. They help regulate appetite, improve blood sugar, and promote weight loss. But if you're not careful, you could lose lean muscle, wreck your metabolism, and end up worse off than where you started.
As a physician focused on longevity and hormone balance, here’s how I coach patients using GLP-1s — so they lose fat, preserve muscle, and reset their metabolism for life.
🎯Change Body Composition, Not Just the Scale
Many people think weight loss = health. Not true.
If you lose weight without protecting your muscle, you’ll end up with:
Slowed metabolism
Fatigue
Hormonal imbalances
Regained weight
👉 The real goal: Lose body fat, maintain (or gain!) muscle, and feel strong — especially in midlife.
💊 Use It as a Tool, Not a Crutch
If you’re on a GLP-1 (semaglutide) or GLP-1/GIP (tirzepatide), I recommend:
Use the lowest effective dose — just enough to support appetite regulation
Pair it with the right habits to support metabolism
GLP-1s are not magic. They work best when combined with smart supplementation, strength training, and intentional nutrition.
🥩 Prioritize Protein Like It’s Your Job
Muscle is your metabolic engine — and it naturally declines with age and under-eating. GLP-1 medications often reduce hunger, making it easier to skip meals or eat too little.
Dr. Jen’s Protein Rules:
Eat 30 grams of protein per meal
Daily goal = 120 grams minimum
Eat protein first at every meal to support satiety and muscle building
👉 Favorite protein sources:
Grass-fed beef
Pasture-raised eggs
Whey or collagen protein shakes
Salmon, sardines, and chicken thighs
💪 Train to Build, Not Just Burn
GLP-1s reduce appetite — but they also lower energy. Without movement, you’ll lose weight AND muscle. No thanks.
Your movement plan should focus on strength:
Weight training: 3–4x/week with progressive overload
Incline walking: 3.0 mph @ 12% incline for 30 minutes, 3x/week
Walk after meals for glucose control and fat metabolism
Muscle is anti-aging, blood sugar–balancing, and hormone-supportive. It’s worth every rep.
🧬 Targeted Supplements to Protect Muscle and Metabolism
From my HealthyByDrJen.shop, here’s the stack I recommend for patients on GLP-1s:
💊 Longevity – cellular repair and mitochondrial support (4 caps/day)
💪 Creatine – supports lean mass, strength, and cognition (5 g daily)
🧠Inositol+ – blood sugar + hormone balance (1 scoop daily)
🌙 Tri-Mag – magnesium for sleep, mood, and insulin sensitivity (2 caps before bed)
⚡ Mitoboost – supports mitochondrial energy, fat burning, and vitality (2 caps/day)
These supplements are designed to prevent metabolic slowdown, support hormone balance, and maintain lean tissue during weight loss. Get the weight loss TRIO at a discounted price here.
🧠Why It All Matters
Weight loss can be easy. Sustainable weight loss — where you preserve muscle, balance hormones, and feel good — takes strategy.
Here’s what we’re after:✅ Fat loss, not just weight loss✅ Improved body composition✅ Long-term hormone and metabolic health✅ Energy, vitality, and resilience in perimenopause and beyond
If you’re on a GLP-1 and not supporting your body with protein, lifting, and the right supplements, you’re putting your muscle and metabolism at risk.
Don’t just shrink — get strong.
Want a personalized plan or supplement support? Visit HealthyByDrJen.shop to get started.
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