GLP-1 101
Learn how GLP-1s work & their impact to your health
GLP-1 is the talk of the town these days – for many reasons, good and bad, alike – but among scientists, it’s not actually very new at all. In fact, it’s such a powerful and important hormone, GLP-1 has been the target of scientific research for over 40 years.
The Download on GLP-1s
Also known as Glucagon-Like Peptide 1, GLP-1 was first discovered in 1987, and due to its profound role in proper insulin signaling and blood sugar regulation, pharmaceutical companies dove headfirst into the research and development of this mighty hormone, which is naturally released in the gut to help maintain healthy blood sugar levels.
For example, within minutes of eating a meal, the body releases GLP-1, which tells the pancreas to secrete insulin and suppress glucagon, all in an effort to tightly regulate blood sugar levels. It turns out there’s much more to the story with GLP-1 than its role in blood sugar metabolism. As we’d soon find out – by accident, believe it or not – GLP-1 also has exceptional weight management benefits, largely by way of its appetite regulation properties. GLP-1 provides a direct line of communication between the gut and the brain, which it can tell within minutes of eating that you’re full and it’s time to stop eating.
You might begin to see how GLP-1 can play such a critical role in achieving and maintaining a healthy weight, but to make it clearer, GLP-1 reduces appetite, feelings of hunger, and cravings for sweet and salty types of foods (read: it can put the kibosh on cravings for junk foods). Because GLP-1 so strongly influences appetite and satiety, it can have a potent impact on weight gain and loss by way of controlling the “calories in” portion of the energy balance equation. But like so often in life, there’s no such thing as a free lunch; in other words, it’s not all sunshine and rainbows when it comes to GLP-1s, which certainly have a dark side or two.
Unforeseen Consequences of GLP-1: Muscle Loss
While the increasingly popular GLP-1 receptor agonist drugs can be highly effective for weight loss, not all weight loss is created equally. In other words, not all weight loss is “good” weight loss, and that leads right to one of the often-overlooked consequences of GLP-1s: Muscle loss.
To be more precise, studies report that between 40 – 60% of the weight lost with GLP-1s is fat-free mass, which encompasses all of the body’s tissues that’s not body fat. This includes organs, bone, water, and perhaps most relevant and important, calorie-burning lean muscle. In other words, when you’re on a GLP-1, you may be losing a lot of weight, but it’s not just fat; in fact, a big chunk of it is muscle.
This is a HUGE problem for a number of reasons. Maintaining muscle mass is essential for longevity, a healthy metabolism, and staying vibrant and independent as we age. Losing muscle not only contributes to a slower metabolism, but it also leads to decreased strength, reduced mobility, and decreased balance, ultimately impacting overall health and quality of life. Understanding this risk is crucial, especially for those looking to achieve sustainable, healthy weight management while on GLP-1 medications.
What You Can Do About It: Support Muscle Health
To combat muscle loss while on GLP-1 medications, it's essential to focus on building and maintaining muscle mass and strength through:
Resistance Training:
Resistance exercise, also known as strength training or weightlifting, is the most effective and reliable way to build and preserve muscle while dieting. Aim to hit the gym two to three times a week and focus on exercises that target all major muscle groups, such as squats, lunges, deadlifts, push-ups, and rowing/pulling movements. Remember that consistency is key, and gradually increasing intensity can help you continue to build and maintain muscle strength..
Optimizing Protein Intake:
Nutrition also plays a powerful role when it comes to supporting your muscle health. To be more specific, optimizing your protein intake can play a tremendously supportive role in building and preserving muscle especially while dieting. This is because protein provides the building blocks (i.e., amino acids) for muscle. This is where GLP-1 medications can rear their ugly heads; because of their strong appetite suppressive effects, it can be terribly difficult for GLP-1 users to consume optimal amounts of protein.
To make matters worse, we tend to need more protein – not less – as we get older due to challenges with digestion, absorption, and signaling. That’s why it’s crucial to prioritize high-quality protein sources - such as lean meats, poultry, fish, eggs, and dairy – and because it can be so difficult to meet protein targets through whole-food sources alone, a premium-quality protein supplement becomes foundational for GLP-1 users. This ensures your body has the building blocks needed to maintain muscle mass, especially during weight loss.
Key Nutrients:
In addition to protein, key nutrients like HMB, creatine, vitamin D, and betaine are vital for supporting muscle health—especially for those using GLP-1 medications, which can accelerate muscle loss.
HMB (beta-hydroxy-beta-methylbutyrate), a metabolite of the amino acid leucine, has been clinically proven to preserve muscle mass by reducing muscle breakdown and enhancing muscle protein synthesis, making it crucial for preventing muscle loss. Creatine is another powerful nutrient, known for enhancing muscle strength and power.
In addition, Betaine promotes muscle hydration, helping cells retain water to improve muscle function, while Vitamin D boosts the effectiveness of HMB and supports overall bone health.