Home›What We Treat›GLP-1 Support
Weight loss goals
GLP-1 support: eating, strength and life after the medication
The short answer
GLP-1 medications like Ozempic, Wegovy and Zepbound can help people lose a lot of weight, but they are not the whole plan. Without enough protein and strength training, a big share of the weight lost can be muscle, and many people regain weight after stopping. We do not prescribe GLP-1s. We help people taking them eat well, keep their muscle and build habits that last after the medication ends.
On this page
What a GLP-1 does and does not do
GLP-1 medications quiet hunger and help you feel full sooner. That makes eating less easier. It does not teach you what to eat, protect your muscle, or build the habits you will need later.
- Less appetite, not better food
- Eating less is easy on a GLP-1. Eating enough protein and good food on a small appetite takes a plan.
- Muscle loss is real
- Fast weight loss without strength training can take muscle with it, and muscle is what keeps you strong and your metabolism healthy.
- Side effects change how you eat
- Nausea, fullness and low energy can make it hard to eat well or train consistently.
- Coming off is its own phase
- When the medication stops, appetite returns. Without habits in place, weight often comes back.
- Lots of mixed messages
- Social media is full of conflicting advice about GLP-1s and weight loss. Clear, honest guidance helps.
When to talk to your doctor
Your prescriber manages your medication, dose and side effects. Talk to them about starting, changing or stopping a GLP-1. Call your doctor soon if you have ongoing vomiting, you cannot keep fluids down, or you feel dizzy or faint. Go to the emergency room for severe belly pain that spreads to your back, signs of dehydration, or yellowing of your skin or eyes.
What you can do right now
These are simple starting points. Your health coach builds the details around you.
- Lead with protein
- Start each meal with protein, like eggs, Greek yogurt, chicken, fish or beans, before anything else.
- Lift something
- Two or three strength sessions a week help you hold on to muscle while the scale goes down.
- Sip all day
- Smaller appetites often mean less water. Keep a bottle with you and drink steadily through the day.
How we help people on GLP-1s
Your health coach and your trainer work together as one team, and our physical therapists are part of that same team if joints or old injuries get in the way.
01
Relieve
Simple eating and hydration habits that make the medication easier to live with and keep your energy up.
02
Rebuild
Protein targets and strength training so the weight you lose comes from fat and you keep your muscle.
03
Perform
A plan for coming off, or staying on long term, with habits that hold your results and keep you strong.
04
Thrive
Stay with the team that knows you. Check ins, training and a quick tune up whenever something new comes up, so this stays in the past.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
Common exercises for GLP-1 support
These are a few of the exercises our team often uses for GLP-1 support. Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our physical therapists before you keep going.
From our podcast
Listen to the Different Life podcast
Full conversations from our team on the topics on this page. Free to watch or listen.
Read more from our team
Blog posts and newsletter tips from our clinicians that go with GLP-1 support.
Talk to a health coach
A free call to tell us what is going on and see if we are the right fit.
Common questions about GLP-1 support
Do you prescribe GLP-1 medications?
No. Your doctor or prescriber handles the medication. We help you with the rest: nutrition, strength training and habits while you take it and after you stop.
How much protein do I need on a GLP-1?
It depends on your body and goals, but most people on a GLP-1 need more protein than they are eating. Your health coach will set a simple daily target that fits your appetite.
Will I lose muscle on a GLP-1?
Some people lose a lot of muscle along with fat, especially without strength training and enough protein. Lifting two or three times a week and eating enough protein are the best ways to protect it.
What happens when I stop taking a GLP-1?
Appetite usually comes back, and many people regain weight without a plan. We help you build eating habits and strength before and after you stop so your results last.
Can I use HSA or FSA for health coaching?
Many clients use HSA or FSA funds for health coaching. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our physical therapists.
Visit us
Serving 22+ nearby towns and beyond
2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.