GLP-1 medications have quickly become one of the most talked-about tools in the nutrition and weight loss space. For some, they’ve been life-changing. For others, confusing, overwhelming, or even intimidating.
But here’s the truth:
GLP-1s are neither a miracle nor a mistake. They’re simply a tool, and like any tool, how they’re used determines the outcome.
If you’re currently taking a GLP-1, or considering starting one, understanding what these medications actually do (and what they don’t do) is the first step in supporting your body, preserving muscle, and setting yourself up for long-term success.
What GLP-1s Are
GLP-1 stands for glucagon-like peptide-1, a hormone your body already produces naturally. This hormone plays a role in:
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Regulating blood sugar
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Slowing digestion
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Increasing feelings of fullness
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Reducing appetite and food noise
GLP-1 medications mimic this hormone at higher, sustained levels. As a result, many people experience:
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A reduced desire to eat
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Smaller portions feel more satisfying
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More stable blood sugar levels
For individuals who have struggled with hunger regulation, insulin resistance, or constant food noise, this can feel incredibly relieving.
What GLP-1s Aren’t
This is where a lot of misconceptions come in.
GLP-1s are not:
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A fat-burning drug
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A metabolism booster
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A replacement for nutrition or movement
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A guarantee of muscle preservation
GLP-1s help you eat less, but they don’t decide what your body loses.
Without intentional nutrition and resistance training, weight loss on GLP-1s can include a significant amount of lean muscle mass, not just fat. And muscle is one of the most important tissues we have for metabolic health, strength, energy, and long-term weight maintenance.
Why Muscle Preservation Matters From Day One
Rapid weight loss, regardless of how it’s achieved, increases the risk of muscle loss. On GLP-1s, this risk is often higher because:
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Appetite is suppressed
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Meals become smaller and less frequent
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Protein intake often drops unintentionally
This doesn’t mean GLP-1s are harmful. It means they require supportive nutrition to work with your body, not against it.
One of the simplest and most effective ways to do that is by prioritizing protein early on.
Protein: The Non-Negotiable on GLP-1s
Protein plays a critical role in:
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Preserving lean muscle
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Supporting metabolism
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Improving satiety with smaller meals
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Aiding recovery from exercise
But when appetite is low, hitting protein needs through whole foods alone can feel daunting.
This is where a high-quality protein supplement can be incredibly helpful, not as a replacement for meals, but as a bridge.
Adding a protein shake between meals, blending it into a smoothie, or using it as a light option when solid food feels unappealing can help ensure your body still gets the building blocks it needs to protect muscle.
A clean, well-formulated protein supplement, like TRU Protein, allows you to increase protein intake without adding large volumes of food, which is especially valuable during the early weeks of GLP-1 use.
GLP-1s Work Best When the Foundation Is Strong
Think of GLP-1s as lowering the “noise” around food, not eliminating your body’s nutritional needs.
They don’t:
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Remove the need for protein
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Prevent muscle loss automatically
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Replace strength training
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Teach your body how to maintain weight long-term
That part comes from consistent habits.
Supporting your body with adequate protein, resistance training, hydration, and recovery allows GLP-1s to do what they’re best at, helping regulate appetite, while you take care of preserving strength and health.
The Bigger Picture
GLP-1s are a tool, not a shortcut, and not a failure.
When paired with intentional nutrition, especially sufficient protein intake, they can support meaningful change without sacrificing muscle or metabolism.
Over the next year, we’ll break down exactly how to fuel your body on GLP-1s, preserve lean mass, and build habits that last far beyond the medication.
Because weight loss is only part of the picture. Strength, health, and sustainability matter just as much.
Yours in Health,
Denise V.
