Why Protein and Strength Training Are Non-Negotiable on GLP-1

April 10, 2025

You've taken a step toward your wellness journey, and I see you—committed, focused, and determined to make healthier choices. If you’re using GLP-1 meds like Ozempic or Wegovy to support your weight loss goals, you’re not alone. Many women, especially those over 40, are navigating this new landscape, and I want to make sure you're equipped with the knowledge to not only lose the weight but preserve your strength, maintain muscle, and feel empowered every step of the way.

While GLP-1s are helping you manage your appetite and lose weight, there are some important pieces of the puzzle to consider when it comes to keeping your body strong and healthy. One of those is bone health—a crucial factor, especially as we age. But don’t worry, you’ve got the tools to protect and empower yourself through the process.

Let’s dive into why protein and strength training are the missing links to ensure you’re not just shedding pounds, but also keeping your body in peak condition.

How GLP-1 Medications Impact Your Bone Density

The thing is, weight loss—especially when it’s rapid—can result in more than just fat loss. When you lose weight, bone density can also be affected. For women over 40, this is an important factor to keep in mind. As we age, bone mass naturally decreases, and taking medications like GLP-1s can accelerate bone loss, making your bones more fragile over time.

It’s a side effect that often goes unnoticed because, let’s face it, we’re too busy celebrating our weight loss results to think about the other pieces of the puzzle. But that’s where we need to flip the script.

The Emotional Side of It: A Guilt-Free Approach

If you’re reading this and thinking, “I just wanted help with my weight loss, and now I have to worry about my bones?”—I want to tell you: it’s okay. If you’ve turned to GLP-1 meds to help with your journey, you’re doing what’s right for you, and there is no shame in that. We’re all just trying to live our best, healthiest lives.

Yes, GLP-1s might come with a few challenges, but we have the power to balance things out and take control of our health. You deserve to feel strong, empowered, and confident in your body, no matter what stage you’re at. Don’t let this one challenge make you second-guess your choices.

Why Protein and Strength Training Are Your New Best Friends

Now, let’s talk about protein and strength training. If you’re on a GLP-1 medication, adding more protein to your diet is non-negotiable. Why? Because protein helps support muscle mass, which is crucial as you lose fat and maintain strength. Muscle isn’t just about aesthetics; it’s about supporting your bone health and overall strength.

When you engage in strength training, your bones become stronger, too. Lifting weights or doing resistance exercises applies force to your bones, which stimulates bone-building activity. Think of strength training as a way to protect your bones while you continue to work on your weight loss goals.

Here’s How You Can Support Your Bone Health

Increase Your Protein Intake
As you lose weight, make sure you're still hitting your protein goals—aim for 0.75-1g of protein per lb of body weight (or goal weight if you have a lot to lose) each day. HelloAmino’s protein-packed products, like protein Pancakes, Banana Bread and Tea Latte mixes, can make this a whole lot easier.
Strength Training Is Key
Make strength training a part of your weekly routine. You don’t have to go overboard, but even 2-3 times per week can do wonders. Compound movements like squats, deadlifts, and lunges help build both muscle and bone. Strong muscles support strong bones!
Incorporate Weight-Bearing Activities
Don’t forget about walking, hiking, or yoga. These are great for overall bone health and help with maintaining flexibility.
Balance Your Diet
In addition to protein, make sure you’re getting enough vitamin D, and magnesium. These nutrients work together to keep your bones healthy and strong. (keep following for as we work on our own supplement!)

The Bottom Line: You Got This

It’s not about perfection—it’s about balance. Yes, GLP-1 meds can help you lose weight, but there are steps you can take to support your body through the process. Protein and strength training are your best allies. By focusing on these two key areas, you’ll not only preserve your muscle and bone density, but you’ll also feel stronger, more energized, and more confident.

So, if you’ve been feeling overwhelmed or discouraged, just remember: You’re not alone. Every step you take toward better health is worth celebrating. If you’re looking for support in the form of delicious, high-protein options, HelloAmino is here to help you reach your goals—without compromising your wellness.

You’ve got this, and I’m here with you every step of the way. 💪

Need more help with understanding how much protein you should be eating and how to make hitting that goal easier? Check out my FREE protein guide HERE.

xo Aelie

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