The Conversation We’re Having More Often
This is a topic we’ve been discussing more and more at Telos: GLP-1 medications and muscle loss.
A client will come in and say:
“I’ve been thinking about starting a GLP-1 medication… what do you think?”
And I want to be very clear about our stance:
We’re not against it.
For some people, it can be a helpful tool.
But it’s not something we view as a shortcut—or something that replaces the work.
Important Note Before We Go Further
Before we get into this, it’s important to say this clearly:
Providing or prescribing GLP-1 medications is outside of our scope of practice at Telos.
That said, we do work closely with several trusted medical providers here in Tucson who we feel confident referring our members to. If this is something you’re considering, we’re always happy to help guide you toward the right professional based on your needs.
The Real Concern: GLP-1 Medications and Muscle Loss During Weight Loss
Here’s the part that often gets overlooked:
If you lose weight but also lose a significant amount of muscle, you haven’t solved the problem—you’ve created a new one.
Lower metabolism.
Less strength.
More difficulty maintaining results.
Research continues to show that while GLP-1 medications can effectively reduce body weight, a sizable portion of that weight loss can come from lean mass (muscle).
But as we talk about often at Telos, preserving lean mass is critical for metabolic health and long-term weight management. This is something that is widely researched and confirmed again and again.
This is where the conversation needs to shift. Because the goal for people, especially as we age is not just weight loss.
The goal is fat loss while maintaining (or building) muscle.
Why Muscle Matters More Than You Think
Muscle is not just about appearance.
It directly impacts:
- Metabolism
- Strength and function
- Energy levels
- Long-term health
As we age—especially for women entering perimenopause and menopause—maintaining muscle becomes even more important.
Without intentional training and nutrition:
- Muscle decreases
- Fat mass increases
- Metabolism slows
This is exactly what we’re trying to prevent.
The Right Way to Approach GLP-1 Medications and Muscle Loss
If someone is considering a GLP-1 medication, the question shouldn’t be:
“Will this help me lose weight?”
It should be: “Am I prepared to protect my muscle while I lose weight?”
Because that is what determines whether the results:
- Feel good
- Last long-term
- Support your health
GLP-1 Medications and Muscle Loss: What Works to Maintain Muscle While You Lose Weight
Below are five key principles we use at Telos when guiding this conversation.
GLP-1 Medications and Muscle Loss Tip #1: Strength Training Is Not Optional—It’s the Priority
If you are considering a GLP-1 medication, this is the first and most important question:
Are you willing to strength train consistently?
At a minimum:
- 2 days per week
Ideally:
- 3–4 days per week
And not just going through the motions.
We’re talking about:
- Structured programming
- Progressive overload
- Safe, coached movement
Because your body only holds onto muscle if it has a reason to.
Strength training provides that reason.
Without it:
- Muscle loss increases
- Metabolic rate declines
- Long-term results suffer
This is why our personal training in Tucson focuses so heavily on structured strength work. We are seeing more and more people who have lost weight with the help of a GLP-1 medication come see us for the structured strength training component of their plan.
GLP-1 Medications and Muscle Loss Tip #2: You need a clear, intentional nutrition plan
One of the effects of GLP-1 medications is reduced appetite.
While that can support weight loss, it can also lead to under-eating essential nutrients—especially protein.
At Telos, we guide clients toward:
- .7–1g of protein per pound of body weight per day
- Fiber-rich carbohydrate sources
- Whole, minimally processed foods
Because protein is essential for:
- Maintaining muscle
- Supporting recovery
- Preserving strength
According to the Academy of Nutrition and Dietetics, adequate protein intake is critical for preserving lean body mass during weight loss.
Less hunger does not mean your body needs less support.
It means you need to be more intentional.
GLP-1 Medications and Muscle Loss Tip #3: Track Body Composition, Not Just Weight
The scale does not tell the full story.
It only shows total weight.
It does not tell you:
- How much fat you’ve lost
- How much muscle you’ve lost
This is why we strongly recommend working with a medical provider who tracks:
- DEXA scans
- InBody scans
Ideally on a monthly basis.
Because the goal is not:
“Did I lose weight?”
The goal is:
“Am I losing fat while maintaining muscle?”
GLP-1 Medications and Muscle Loss Tip #4: Work with a Qualified Medical Professional
This is critical.
GLP-1 medications are not something to approach casually.
Please do not:
- Call a number you heard on the radio
- Choose a provider promising fast, easy results
This is a medical intervention.
It should be:
- Prescribed appropriately
- Monitored consistently
- Adjusted based on your response
The quality of your provider matters.
A lot.
GLP-1 Medications and Muscle Loss Tip #5: Don’t Skip Developing Habits that Make Results Last
This is where most people go wrong.
The medication may help you lose weight.
But it does not:
- Build muscle
- Improve movement quality
- Create long-term habits
That still comes from:
- Strength training
- Consistent nutrition
- Recovery
Our nutrition coaching supports these habits outside the gym.
Because without them, results are often temporary.
One More Important Note: GLP-1 Medications and Muscle Loss
GLP-1 medications should always be prescribed and monitored by a qualified medical professional. This is not something to approach through quick-fix options or providers promising rapid results.
While this falls outside of our scope at Telos, we have vetted several trusted providers locally and are happy to make referrals to ensure you’re supported safely and appropriately throughout the process.
Pretty much anyone can lose weight in the short term.
Other than the severe calorie restriction and hunger, losing weight quickly isn’t really the hard part. The hard part is:
- Maintaining it
- Feeling strong
- Staying healthy
And that comes down to one thing:
Muscle.
When muscle is preserved:
- Metabolism is supported
- Strength is maintained
- Results are sustainable
When it’s not:
- Weight regain becomes more likely
- Energy decreases
- Health declines
The Telos Approach
At Telos, everything we do is built around long-term outcomes.
Not quick fixes.
Not shortcuts.
We focus on:
- Structured strength training
- Progressive overload
- Sustainable nutrition
- Consistency over time
Because that’s what works.
GLP-1 medications can be a helpful tool.
But they are not the solution on their own.
The solution is building muscle, supporting your body, and staying consistent.
Because the goal is not just to lose weight.
It’s to be strong and healthy for the people who depend on you the most.