Weight loss medication, nutrition, muscle preservation and why what you do alongside the medication matters.
I got a prescription for weight loss medication.
it TOOK 15 MINUTES TO COMPLETE A FORM, AND A SEVEN MINUTE PHONE CALL...
Recently, I conducted a little experiment. With so much conversation around GLP-1 weight loss medications, I wanted to understand what the process of obtaining a prescription actually looked like. So I went through it. I answered the questions, booked a consultation, completed the process and received a 3 month prescription. All in the space of less than 2 days.
To be honest, I was genuinely surprised by how straightforward it all felt, how easy it was, and how tempted I was to immediately place my order.
Now, before anyone jumps to conclusions, I haven't filled that prescription, nor do I intend to. My goal was simply to experience the process firsthand. And it got me thinking.
We're hearing an awful lot about how effective these medications can be for weight loss. But are we talking enough about what people need to be doing alongside them?
Because there's so much more to this conversation than the injection itself.
First, what exactly are GLP-1 medications?
You've probably heard names like Ozempic, Wegovy and Mounjaro.
These medications work by mimicking hormones involved in regulating blood sugar, appetite and feelings of fullness. GLP-1 medications can help you feel less hungry, feel satisfied sooner and, in some cases, slow the rate at which food leaves your stomach. Some medications, such as tirzepatide, act on both GLP-1 and GIP hormone pathways.
The result? Many people naturally eat less, making it easier to achieve weight loss.
For people who meet the medical criteria, these medications can be a valuable treatment option, with benefits that may extend beyond weight loss alone. But here's where I think we need to pay closer attention.
Eating less doesn't automatically mean eating better.
And losing weight doesn't automatically mean you're improving every aspect of your health.
The part we need to talk about more…
When your appetite is significantly reduced, eating enough to meet your body's nutritional needs can become challenging. You might not feel hungry at mealtimes. You might become full after a few mouthfuls. Or you might find yourself unintentionally skipping meals because food simply isn't on your mind. While that reduced appetite is part of how these medications support weight loss, it also creates some important considerations.
Are you getting enough protein?
Are you meeting your vitamin and mineral requirements?
Are you consuming enough fibre and fluids?
Are you eating enough overall to support your daily activities, exercise and recovery?
Because your body still needs nourishment, even when your appetite isn't reminding you to eat.
And this is exactly why nutrition support can be so valuable.
Let's talk about muscle.
This is probably one of my biggest areas of interest when it comes to GLP-1 medications.
When we lose weight, we don't necessarily lose only body fat. Some of that weight loss can come from lean tissue, which includes muscle. Now, this isn't unique to GLP-1 medications. It's something we need to consider with weight loss in general. But when weight loss is significant or happens relatively quickly, preserving muscle becomes particularly important.
Why?
Because muscle isn't just about looking “toned”. Muscle supports our strength, physical function, metabolic health, independence and ability to do all the things we want our bodies to do. For women navigating their Peri Era, this deserves even more attention. We're already dealing with age-related changes in muscle and bone health, alongside hormonal changes that can influence body composition. The last thing we want is to focus so heavily on making the number on the scales smaller that we overlook the importance of maintaining a strong, capable body.
This is where adequate protein and resistance training become two of your greatest allies.
Not to make weight loss harder, but to help support the quality of the weight you're losing.
Your training still matters.
One of the things I really want people to understand is that medication doesn't replace the benefits of exercise. Yes, it may help make weight management more achievable; but it doesn't replace strength training, cardiovascular fitness, mobility or the countless benefits of regular movement. Resistance training is particularly valuable during weight loss because it helps preserve muscle and strength. That doesn't mean you suddenly need to spend six days a week in the gym though! A well-structured, realistic strength training program that suits your experience, energy levels and lifestyle can make a meaningful difference.
The same goes for your nutrition. You don't need another restrictive diet layered on top of medication that's already reducing your appetite. You need a way of eating that provides adequate nourishment, supports your health and works with your changing appetite.
The goal isn't to eat as little as possible.
It's to nourish your body appropriately while working towards your health goals.
What happens when you stop?
Here's another conversation worth having early. For some people, GLP-1 treatment may be long term. For others, there may be reasons to discontinue it in consultation with their prescribing clinician. Research shows that weight regain is common after stopping these medications, although individual experiences vary. This raises some important questions:
What are we doing while taking the medication to support our health, strength and everyday habits?
Are we learning how to build balanced meals?
Are we maintaining regular movement?
Are we protecting our muscle?
Are we developing routines that work within our actual lives?
These habits are valuable whether you remain on medication or eventually stop, and they deserve attention from day one.
So, am I for or against GLP-1s?
Neither.
I'm for people having access to appropriate healthcare, reliable information and support that helps them make informed decisions.
I'm not interested in judging anyone for choosing medication. I'm certainly not interested in telling someone they should just eat less and move more. We know weight management is far more complex than that. And I'm not suggesting everyone needs to avoid these medications or that lifestyle changes alone will achieve the same outcomes.
What I am saying is that medication and healthy habits aren't competing approaches. They work together.
If you're using GLP-1 medication, paying attention to your nutrition, training and overall health becomes important than ever. Successful weight management shouldn't simply be measured by how many kilograms you've lost. It should also consider your strength, body composition, nutritional health, physical function and quality of life.
Let's make it about more than weight loss (PLEASE).
I've spent considerable time learning about GLP-1 medications, particularly their implications for nutrition, exercise and body composition. The more I learn, the more strongly I believe people deserve support that looks beyond the scales. If you're currently taking GLP-1 medication, or considering it, please know there's absolutely no judgement here. Your prescribing healthcare professional should guide your medication treatment, monitor your progress and help manage any side effects.
If you'd like support with your nutrition, resistance training, muscle preservation and sustainable habits, that's where I can help. Learn more here.
The injection might be one tool in your toolbox… let's make sure you've got the others in there too.
Kate x
Please note: This article is for general educational purposes and does not replace individual medical advice. GLP-1 medications should only be used under the guidance of an appropriately qualified prescribing healthcare professional.