GLP-1 medications can be a powerful and supportive tool for weight loss and metabolic health. But like any tool, how you use it matters. At Tendwell, we focus on helping you lose weight in a way that protects your muscle, supports your metabolism, and sets you up for long-term health—not just short-term results on the scale.
If you’re starting a GLP-1 (or considering one), these foundational practices make a meaningful difference.
- Start With a Baseline DEXA Scan
Before beginning a GLP-1, we recommend getting a baseline DEXA scan when possible. Unlike a scale, a DEXA scan shows us what your weight is made of—lean muscle, fat mass, and bone density.
This allows us to track the quality of weight loss, ensuring you’re preserving muscle and bone while losing fat. Muscle is metabolically protective, especially for women, and maintaining it is essential for long-term success.
- Prioritize Protein at Every Meal
As appetite decreases on GLP-1s, protein intake often drops unintentionally. This can increase the risk of muscle loss and fatigue.
We encourage:
- 30–40 grams of protein per meal
- Protein-forward snacks when needed
- A focus on real, nourishing sources such as eggs, fish, poultry, Greek yogurt, cottage cheese, tofu, legumes, and high-quality protein supplements when appropriate
Think of protein as non-negotiable—it supports muscle, stabilizes blood sugar, and helps you feel satisfied.
- Build Fiber Slowly and Consistently
Fiber plays a major role in gut health, blood sugar balance, and satiety—especially when using GLP-1 medications.
Our approach:
- Gradually work up to 25–35 grams of fiber per day
- Increase slowly to minimize bloating, constipation, or nausea
- Prioritize whole-food sources like vegetables, berries, beans, lentils, seeds, and whole grains
Fiber and protein together create a powerful foundation for metabolic health.
- Meal Prep to Support Your Future Self
You may feel less hungry on a GLP-1, but your body still needs adequate nutrition. Planning ahead makes it easier to meet your needs—especially on busy days.
Helpful strategies include:
- Meal prepping on Sundays (or any day that works for you)
- Keeping your fridge and freezer stocked with easy, protein-rich options
- Having grab-and-go snacks available to reduce decision fatigue
Preparation is one of the most underrated tools for success.
- Strength Train Regularly
Weight loss without resistance training often leads to muscle loss—and that’s something we actively want to avoid.
We recommend:
- Weight or resistance training 2–4 times per week
- Continuing daily movement like walking for overall health
- Viewing strength training as essential—not optional—for metabolic, hormonal, and bone health
The goal isn’t just a smaller body, but a stronger one.
A Final Word
GLP-1 medications are a tool—not the entire plan. When paired with adequate protein, fiber, strength training, and thoughtful preparation, they can support sustainable weight loss while protecting what matters most: your muscle, metabolism, hormones, and long-term health.
At Tendwell, we’re here to help you use these tools wisely and with care—so your results last well beyond the medication.
Make an appointment today for a free consultation to find out more.