GLP-1 medications such as Ozempic, Wegovy and Mounjaro were originally developed for people with Type 2 diabetes and clinically significant obesity. They are not meant to be used casually as a quick fix because someone simply wants to lose weight faster or look better for an event. These medications directly affect appetite regulation, digestion and metabolic signalling. That needs to be taken seriously.
If you have been medically assessed and prescribed GLP-1 through a doctor, it can be an effective tool.
If you have not, you should not be using it.
There are real safety concerns with
If you are considering GLP-1 use, speak to a doctor, not a friend, influencer or private plug.
The reality is that many people are already using these medications, some legally and safely, others not.
I do not encourage or condone unprescribed use.
But if someone is already using GLP-1, then they need to know how to protect their metabolism, their muscle, and their long-term results.
That is why this guide exists.
GLP-1s work by
This makes eating less feel easier and weight loss often happens quickly.
But the medication does not teach you:
And appetite will return when dosage stabilises or stops.
When appetite drops, most people unintentionally eat too little protein.
Without sufficient protein, the body begins breaking down muscle, not just fat.
Losing muscle = slower metabolism.
A slower metabolism means
And here’s the part most people miss,
The “toned”, “lean”, “defined” look people want does not come from weighing less.
It comes from retaining (or building) muscle while losing body fat.
If protein is low and strength training is absent
Many people cut carbs aggressively because appetite is lower.
This often leads to
Carbohydrates are not the enemy, they just need to be used strategically, especially around training.
Dietary fat is essential.
Fats support
Cutting fat too low can cause
The goal is not low-carb or low-fat.
The goal is structured, balanced macronutrients.
This matters even more on GLP-1 because normal appetite cues are muted.
A lot of people think GLP-1 makes fat loss “easier.”
It doesn’t, it changes what the challenge is.
Instead of fighting hunger, the challenge becomes
No structure = temporary results.
Structure = permanent change.
1. Prioritise Protein
Aim for high-quality, lean, digestible protein sources at every meal to protect muscle.
2. Keep Carbohydrates In
Use them to support energy, training performance and mood.
Don’t cut them out entirely.
3. Include Dietary Fat Every Day
Healthy fats support hormones, recovery and general health.
Avoid extremely low-fat diets.
4. Strength Train Regularly
A simple, repeatable programme that focuses on progressive overload will maintain muscle and improve shape.
5. Eat Slowly and Pay Attention to Fullness
This is where long-term behaviour change is built, not in calorie numbers alone.
6. Build Routine
Regular meal timing, consistent training days and daily steps create a lifestyle that lasts beyond medication.
I am currently developing a structured support programme specifically for people using GLP-1 medications who want to
If you want to be one of the first to access it, send me a message with the word:
GLP1
GLP-1 medications like Ozempic, Wegovy, and Manjaro have gained attention for their ability to aid weight loss. Originally developed for individuals with type 2 diabetes and severe obesity, they can be highly effective when prescribed appropriately. However, more people are now using them for cosmetic weight loss without understanding the full picture, including the risks to their metabolism, muscle mass, and overall appearance.
