Losing Weight on GLP Medications, But Also Losing Muscle? Here’s How to Stop It Fast
If you're taking tirzepatide, semaglutide, or another GLP-1 medication, chances are you’ve seen the scale move. But if you're not careful, that weight loss could include something you don’t want to lose: your muscle.
Let’s talk about it. Because no one else seems to be.
What’s Actually Happening
These medications reduce appetite. That’s part of the reason they work. But when you’re eating less, especially if your protein intake is too low or you're not lifting weights, your body starts breaking down muscle to use for fuel. This is called sarcopenia, and it's a problem.
Sarcopenia isn't just about looking "less toned." It slows down your metabolism, weakens your body, affects hormone balance, and increases the chance of gaining weight back later. It also impacts your energy, your mood, and how you function day to day.
So yes, it's a big deal.
How to Stop Muscle Loss on GLP-1s
Eat enough protein
Most people aren’t getting nearly enough. A safe target for my patients is 100 to 130 grams a day, depending on goals and lean body mass. Prioritize protein first in every meal.
Lift weights
You don’t need to live in the gym, but you do need resistance training at least two to three times a week. That can be bodyweight, bands, dumbbells, or machines. Your muscle won’t stick around if you don’t give it a reason to.
Stay hydrated
Muscle is mostly water. If you're dehydrated, you're not recovering well, and your muscles won’t perform or repair the way they need to.
Support it medically if needed
In some cases, I’ll add creatine, amino acids, or peptide support like CJC 1295, ipamorelin, or BPC 157. Not because they’re trendy, but because we have data showing how they help preserve lean mass when used appropriately. These are tools, not shortcuts, and they work best when combined with strength training and proper nutrition.
The Bottom Line
Weight loss is only part of the picture. What matters more is what you’re losing and what you’re keeping. If you’re losing fat but also losing strength, energy, and muscle, it’s time to rethink the plan.
Protect your muscle. It protects you.