Guest post written by Bree Cox, a certified personal trainer and certified nutrition specialist.
If you’re considering or currently using a GLP-1 medication, you’re not alone. These powerful tools can make weight loss feel easier, especially when you’ve felt stuck for years.
But here’s the truth no one talks about enough:
Without a strategic plan, many women end up not just losing weight — they lose muscle. And that’s the fastest way to slow your metabolism, struggle with energy, and wind up what I call “skinny fat” — smaller but weaker, more fatigued, and less confident in your body than you expected.
As a personal trainer who’s passionate about helping women truly thrive, I want to teach you how to protect your muscle, your metabolism, and your strength — especially while using GLP-1s.
Why Losing Muscle Happens on a GLP-1
Here’s the reality: GLP-1 medications often suppress your appetite so much that many women unintentionally undereat — not just calories, but also protein. When your body doesn’t get enough fuel (especially amino acids from protein), it starts breaking down muscle tissue along with fat.
Research shows that without strength training and intentional nutrition, up to 25-30% of the weight lost on a GLP-1 can come from muscle mass — not just fat.
And losing muscle means:
- A slower metabolism (making it easier to regain weight)
- Decreased strength and stamina
- More injuries
- Lower energy levels
- A “softer,” less toned appearance
This is not the outcome we’re chasing.
The Biggest Pitfalls When Taking a GLP-1 Without a Plan
Based on current research and my experience coaching hundreds of women, here are the three biggest mistakes:
- Eating too little protein. Your body needs more, not less, protein when losing weight.
- Not resistance training. Cardio alone won’t protect your muscle mass.
- Ignoring recovery and nutrient quality. Skipping meals, cutting corners on nutrients, and not prioritizing sleep.)
How to Keep Your Muscle (and Even Build It!) While on a GLP-1
Here’s what you need to do right now if you’re using or considering a GLP-1:
1. Prioritize Strength Training
You must lift weights 3–4 times per week and work at an intensity that challenges your muscles. That means your last few reps should feel hard. Focus on compound movements like:
- Deadlifts
- Squats
- Rows
- Chest presses
2. Hit Your Protein Target
Aim for at least 0.8–1 gram of protein per pound of body weight. If you weigh 150 pounds, you should be eating at least 120–150 grams of protein a day.
Tip: Break this into 4–5 meals or snacks to make it more manageable.
3. Don’t Starve Yourself
It’s tempting when you’re not hungry — but chronic under-eating destroys your metabolism.
Fuel your body with high-quality foods: lean proteins, healthy fats, fruits, vegetables, and complex carbs.
Even if you’re not hungry, nourishment is non-negotiable.
4. Supplement Smartly
Consider adding:
- Protein shakes to hit your protein goals
- Electrolytes to support hydration
- Creatine to help preserve and build muscle
(Always check with your healthcare provider before starting new supplements.)
5. Work With Professionals Who Understand
Not all programs — and not all trainers — know how to guide women through body recomposition while using a GLP-1.
That’s exactly why I created my BodyByBree programs and why I proudly partner with Joi + Blokes.
Together, we focus not just on weight loss, but total body optimization:
- Hormone balance
- Gut health
- Mindset coaching
- Customized fitness plans that prioritize muscle building and metabolic health
You deserve to feel strong, energized, and confident — not just lighter.
Why I’m So Passionate About This Mission
I’ve seen too many women chase a number on the scale, only to end up feeling weaker, more tired, and more frustrated than before.
It doesn’t have to be that way.
When you combine the right science-backed support with customized strength training, intentional eating, and mindset work, you don’t just lose weight — you transform your body from the inside out.
If you’re ready to feel your absolute best, I’d love to coach you through it.
Looking for guidance from Joi + Blokes?
You can learn more about how we integrate blood panels, personalized GLP-1 plans, and full body transformation coaching inside BodybyBree.🖤 You were made to thrive — not just survive.
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About Bree Cox
Bree has been a Certified Personal Trainer for over 14 years and loves helping women transform their lives. She is also a Certified Nutrition Specialist and specializes in Pre and Post Natal Fitness.
Bree is a wife, mother of four and knows how difficult it can be to find time for yourself when balancing a career and family life. Her goal is to help you feel empowered through healthy sustainable habits.
