Ozempic, GLP-1s and the Bigger Picture: Why Nutrition and Strength Training Still Matter

GLP-1 medications like Ozempic, Wegovy, and Mounjaro have become household names almost overnight. Originally developed to treat type 2 diabetes, they’re now widely prescribed for weight loss—and for many people, they’ve brought real results.

As a health coach working primarily with midlife women, I want to approach this topic without judgment. If you’re using, considering, or just curious about these medications, know this: you’re not alone, and you’re not “cheating.” But as with all health tools, they come with both upsides and potential pitfalls—and the best results come when they’re paired with lifestyle changes that support your long-term success.

The Benefits of GLP-1 Medications

GLP-1 receptor agonists can offer more than just weight loss. They help regulate blood sugar levels, reduce appetite, and may even reduce the risk of cardiovascular events. For people with type 2 diabetes, they’ve been nothing short of life-changing.

Many women I speak to have felt “stuck” for years—doing everything “right” but seeing no movement on the scale. These medications can break that cycle and provide the motivation to keep going. For some, it’s the jump-start they’ve desperately needed.

But There’s a Catch: Muscle Loss and Metabolic Slowdown

Here’s what’s not often talked about: when you lose weight rapidly—especially without adequate protein or strength training—you don’t just lose fat. You lose muscle too.

That’s a big problem.

Muscle isn’t just about strength or tone; it’s your metabolic engine. It helps regulate blood sugar, protect your joints, and keep your body functioning well as you age. Losing muscle can mean a slower metabolism, more fatigue, and ultimately, an even harder time maintaining weight in the long run. And when the medication is tapered off or stopped, many people regain the weight, sometimes even more than they lost. It’s a harsh rebound, and it’s heartbreaking.

In short: you could be digging yourself an even bigger hole to get out of.

The Solution? A Smarter, Stronger Strategy

This is where my 6-week challenges come in.

We focus on a high-protein, low-carb, anti-inflammatory approach—the same style of eating that has been shown in many studies to support fat loss, protect muscle, and even reverse type 2 diabetes. You'll learn how to fuel your body in a way that feels sustainable, not punishing.

You’ll also get structured, progressive strength training workouts you can do from home with dumbbells. These aren’t random exercise routines. They’re carefully designed to help you build lean muscle, protect your bones, and boost your energy and confidence.

And I’m right there with you—coaching, guiding, supporting. Whether you're using a GLP-1 or not, you don’t have to navigate this alone.

My Coaching + Your Commitment = A Perfect Team

If you’re currently on a medication like Ozempic or considering it, think of my program as the missing piece—the education, support, and habit change that medications alone can’t provide.

Together, we’ll work on:

• Preserving lean muscle mass with strength training

• Learning what and how to eat for your metabolism and hormones

• Making gradual, lasting changes that support long-term health

• Gaining the tools you need to maintain your results—whether you stay on medication or not

You don’t need to wait for a start date—you can begin whenever you're ready.

Let’s Do This Together

Ready to build habits that last—and feel strong and confident in your body again?

Join My 6-Week Challenge

You can start anytime that suits you. Let’s make the next chapter your strongest one yet.