GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro® have helped many patients finally lose stubborn weight. But one of the biggest risks during any weight loss process is losing not just fat — but also lean muscle mass. That’s where protein becomes absolutely critical.
At Pure Medicine, we take a comprehensive approach with every patient starting GLP-1 therapy. Medications help control appetite, but nutrition — especially protein intake — determines how much of your weight loss is healthy, sustainable fat loss vs. unwanted muscle loss.
Why Muscle Matters More Than the Scale
Your goal isn’t just to weigh less — it’s to become metabolically healthier. Lean muscle mass plays a huge role in:
• Blood sugar control
• Insulin sensitivity
• Higher resting metabolism (more calories burned at rest)
• Lower inflammation
• Longevity and quality of life
Muscle acts like a metabolic reserve tank. Losing muscle while losing weight means your metabolism slows down. Preserving — or even building — muscle keeps your metabolism running strong long-term.
GLP-1s + Calorie Deficit = Muscle Loss Risk
GLP-1 medications naturally reduce appetite, which helps lower calorie intake. That’s good for fat loss — but without enough protein, your body may also break down muscle to meet its energy needs.
This is especially true for:
• Adults over age 35 (where natural muscle loss accelerates)
• Women (who may struggle to maintain muscle mass during weight loss)
• Anyone in a significant calorie deficit
Protein: Your Muscle-Sparing Tool
Protein serves two essential roles during GLP-1 therapy:
1. Preserving muscle while losing fat
2. Providing the building blocks to create new muscle during strength training
How Much Protein Do You Need?
While individual needs vary, a simple and highly effective guideline is:
1 gram of protein per pound of body weight per day
For example, if you weigh 180 pounds, aim for 180 grams of protein daily.
This level of intake:
• Supports muscle retention and growth
• Enhances satiety (you feel fuller, longer)
• Boosts thermogenesis (your body burns more calories digesting protein)
• Helps prevent weight regain after GLP-1 tapering
Patients who avoid ultra processed foods and increase their protein intake to 1 gram of protein per pound of body weight typically will lose weight without any other dietary changes, additional exercise, or medication/supplement use.
Is That Much Protein Safe?
For healthy adults, this protein intake is safe — and far below any level of concern for kidney function or other complications (contrary to popular myths). In fact, most patients feel better, stronger, and more energized when protein intake increases — especially when combined with proper hydration, strength training, and appropriate supplementation.
How to Hit Your Protein Goals
• Start every meal with protein as the priority.
• Use high-quality protein shakes to supplement if necessary.
• Incorporate lean meats, poultry, fish, eggs, cottage cheese, and Greek yogurt.
• Track intake using a simple nutrition app until it becomes second nature.
The Protein-GLP-1-Fitness Triad
For maximum long-term metabolic health, we coach our patients to focus on:
• GLP-1 therapy (to normalize appetite and improve insulin sensitivity) – up to full dose while weight loss is needed, then micro-dosing for long term health
• High-protein intake (to protect lean mass during fat loss)
• Strength training (to build and maintain muscle) – aim for 30-60 minutes twice weekly (upper body including dips one day a week / lower body including deadlifts one day a week
This combination produces not just weight loss — but sustainable, healthy body composition changes that protect your metabolism, hormones, and long-term health.