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Make the Most of GLP-1s

At the 82nd Golden Globe Awards, comedian Nikki Glaser set the tone with her sharp wit: “Good evening, and welcome to Ozempic’s biggest night.” While her quip earned laughs, it underscored a growing trend that’s no laughing matter: the widespread use of GLP-1 medications like semaglutide (Ozempic and Wegovy) for weight loss.

These drugs have transformed the weight-loss industry, offering hope to those struggling to shed pounds through traditional methods. However, their growing popularity raises an important question: How do we achieve sustainable health while addressing the potential downsides of rapid weight loss?

If you are considering a GLP-1 medication, it’s essential to approach it as part of a comprehensive health plan. Work closely with your healthcare provider to understand potential side effects, develop strategies to safeguard your muscle mass, protect your gut health, and adopt a whole-person approach to your health journey.

Protect muscle

One of the lesser-known, but significant, side effects of GLP-1 medications is muscle loss. These drugs work by suppressing appetite, leading to reduced calorie intake. While this calorie deficit promotes weight loss, it does not distinguish between fat and muscle. As a result, your body may start using muscle tissue for energy, which can have lasting consequences for your health.

Losing muscle mass can slow your metabolism, making it harder to sustain weight loss after stopping the medication. Additionally, reduced muscle mass lowers your basal metabolic rate (BMR) and increases anabolic resistance, both of which make it more difficult to maintain a healthy weight in the long term.

The risk of muscle loss is even more pronounced for individuals ages 40 and older, who are already at greater risk for sarcopenia, a natural decline in muscle mass and strength that comes with aging. This makes it all the more crucial to take proactive steps to protect muscle health while using GLP-1 medications.

Incorporating strength training into your weekly routine is one of the best ways to preserve muscle. Aerobic activities like daily walks can also support overall fitness and muscle health.

Beyond exercise, targeted supplementation can make a significant difference. Omega-3 fatty acids are excellent for reducing muscle inflammation and supporting protein synthesis, while branch-chain amino acids help prevent muscle breakdown. An ingredient derived from raw fertilized egg yolks (Fortetropin) has multiple studies supporting its ability to increase muscle protein synthesis. Research from the University of California, Berkeley, published in The Journals of Gerontology, found that foretropin increased muscle protein synthesis by 18 percent in adults in their mid-60s, with no additional exercise.

Whether it’s through nutritional adjustments, exercise, or supplementation, taking steps to safeguard your muscle mass is essential for maximizing the benefits of GLP-1 medications and maintaining long-term health.

Support gut health

Gastrointestinal distress is a common side effect of GLP-1 medications, especially in the early stages. Symptoms like nausea, vomiting, bloating, diarrhea, or constipation occur as these drugs slow gastric emptying, leaving food in the stomach longer than usual. While often temporary, these effects can signal gastroparesis, a condition impairing stomach function and potentially leading to irreversible digestive issues if untreated.

To support gut health, gradually adjust dosages with your healthcare provider, stay well-hydrated, and prioritize a high-fiber diet featuring fruits, vegetables, and whole grains. Incorporating prebiotics and probiotics, whether through foods or supplements, may also restore gut balance and improve digestive comfort.

While GLP-1 medications offer a promising path for weight loss, their impact on gut health and muscle mass highlights the need for a balanced approach. Pairing medical guidance with strength training, a fiber-rich diet, and targeted supplements ensures sustainable, whole-body wellness.

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