Resources

Maximizing Health on GLP-1 Medications

Goal: To provide the necessary amino acids to preserve and build muscle mass, which is critical since weight loss (including that induced by GLP-1s) often includes both fat and lean muscle loss.
Recommendation: Aim for a high protein intake. A common target is 0.8 to 1.0 grams of protein per pound of body weight per day (or often at least 80 grams daily for most individuals).
Sources: Focus on lean protein sources like fish, poultry, eggs, yogurt, cottage cheese, tofu, beans, and lean meats. Protein shakes or bars can be helpful supplements if a reduced appetite makes eating enough whole foods difficult.

Goal: Strength training is the most effective way to signal to the body that the muscle is needed, which helps preserve lean body mass during weight loss.
Recommendation: Aim for resistance training at least 2 days per week. This includes lifting weights, using resistance bands, or performing bodyweight exercises (squats, lunges, push-ups).
Balance: Combine strength training with at least 150 minutes per week of aerobic exercise (like brisk walking or cycling) for overall cardiovascular health.

Variety: Due to reduced appetite, be intentional about food choices to ensure you consume enough vitamins and minerals from a variety of fruits and vegetables.
Fiber: Increase fiber intake (aim for 25-35 grams/day) from whole grains, oats, fruits, and vegetables to aid digestion and help manage common GLP-1 side effects like constipation.
Hydration: Stay well-hydrated, as dehydration can be a risk, especially with potential gastrointestinal side effects.

Guidance: Consult with a healthcare provider and/or a registered dietitian (RD) to create a personalized nutrition and exercise plan that safely supports muscle preservation and nutrient needs while on the medication.