Hello and welcome to another edition of The Weekly Dose!

If you're losing weight on a GLP-1 — congratulations. That part is working. But here's the thing most people don't talk about: how you lose that weight matters just as much as how much you lose. Specifically, the split between fat loss and muscle loss can make or break your long-term results. The good news? You don't need a personal trainer, a meal prep service, or an entirely new life to get this right. You just need a few targeted moves — and we're going to walk through all of them today.

💡 Let's dive in!

📌 Here's what's inside this issue:

If you're ready to start a physician-supervised weight loss program, Hers offers GLP-1 weight loss plans with same-week access to a provider. → Check your eligibility here

For men: Hims offers GLP-1 weight loss programs with licensed provider support. → See if you qualify

Our Skool community is up and running — and it's the best place to ask questions, share wins, and connect with others on the same journey. We've got free and VIP tiers, with courses on everything from GLP-1 fundamentals to muscle preservation and mindset. Come find your people. 👉 Join us here

Here's a number that might surprise you: research published in journals like Obesity Reviews suggests that anywhere from 25–39% of total weight lost on GLP-1 medications can come from lean muscle mass — not just fat. That means if you lose 50 pounds, up to 20 of those pounds could be muscle. And less muscle means a slower metabolism, less energy, and a harder time keeping the weight off long-term. The scale going down doesn't always tell the whole story.

But here's the empowering part: this is largely preventable. You don't need a gym membership, a nutrition degree, or a two-hour daily routine. You just need to work with your medication — not just on it.

Most of us grew up thinking weight loss meant one thing: a smaller number on the scale. And while that number matters, it tells you nothing about what you're actually losing. Are you shedding fat? Muscle? Water? The scale can't tell you. And when you're on a GLP-1, your appetite is suppressed — which is wonderful for reducing calories, but can also mean you're not eating enough protein or staying active enough to protect your muscle. That's the fundamental flaw in a scale-only approach. A better game plan tracks body composition — meaning the ratio of fat to lean mass — not just total pounds.

This is the crucial foundation everything else builds on. GLP-1 medications reduce your appetite, which means most people are eating less — but not always eating smarter. When protein drops too low, your body starts pulling from muscle to meet its needs. That's the opposite of what we want. A commonly referenced guideline is to aim for at least 0.7–1 gram of protein per pound of your goal body weight each day. So if your goal weight is 175 pounds, you're targeting roughly 120–175 grams of protein daily. Sound like a lot? It might be at first. What to look for: prioritize protein at every meal before anything else hits your plate. Eggs, Greek yogurt, cottage cheese, chicken, fish — these are your new best friends.

You can't manage what you don't measure — but you also don't need a fancy lab to get started. A DEXA scan is the gold standard diagnostic tool for tracking fat versus muscle, and it's available at many imaging centers for around $50–$100. But even without one, you can track key questions: Are your clothes fitting differently even when the scale stalls? Are you getting stronger in your workouts, or weaker? Are your arms and legs looking leaner, or are you losing definition everywhere? Here's the counterintuitive insight: the scale might barely move for two weeks while your body is actively reshaping. A composition check-in reframes a "plateau" as potential progress.

If/then is the way to think about this. If you currently do zero exercise, then start with two 20-minute bodyweight sessions per week — squats, pushups, and a few resistance band moves count. If you already walk regularly, then add some weighted movements two or three times a week. If you already lift, then stay consistent and don't let the reduced appetite cause you to under-fuel your sessions. The common thread across all these scenarios? You don't need to go from zero to six days a week at a gym. Any resistance work signals your body to hold onto the muscle you have. (This is a game-changer for many people who assumed they had to do intense workouts to make a difference.)

Speaking of protecting your muscle — creatine is one of the most researched supplements on the planet for muscle retention and strength. It's part of my own daily stack on Mounjaro, and it's one I recommend to everyone in our community. If you're on a GLP-1 and not taking creatine, this is worth a serious look. → Thorne Creatine — the brand I personally use

And if you're not hitting your daily fiber goals (most of us aren't — more on that in the Research Recap below), FiberMend is the clean, no-fuss way to bridge the gap. → Thorne FiberMend

Here's a real scenario that plays out in our community all the time: someone starts their GLP-1, feels amazing, eats almost nothing for a few days, and wonders why they feel tired and weak by week three. Their medication is working — but their fueling strategy isn't. The fix isn't forcing yourself to eat when you're not hungry. It's being intentional about what you eat in the windows when you are. Think of it as front-loading nutrition — protein shake in the morning even if you're not starving, a high-protein lunch while you still have some appetite, and a smaller dinner if that's all you can manage. The unexpected benefit of this approach? Many people report more energy and better workouts when they stop skipping meals entirely and just eat smaller, higher-quality ones.

The single most impactful optimization move is shifting your tracking habit. Instead of just weighing yourself, track two things: your weight and your weekly protein intake (most free apps like MyFitnessPal make this easy). These two data points together tell a much richer story than the scale alone. If your weight is dropping and your protein is consistently hitting your target, you're almost certainly losing predominantly fat. If the scale is moving but protein is consistently low, you're likely losing muscle alongside fat — and that's the signal to adjust. A specific metric to aim for: protein within 10 grams of your daily target at least five out of seven days per week.

Plateaus are one of the most discouraging parts of any GLP-1 journey. You're doing everything right, the scale stops moving, and it feels like the medication stopped working. Here's the recovery reframe: most plateaus are metabolic adaptations, not failures. Your body is smart — when it loses weight, it gets more efficient at using fewer calories. The most common roadblock is not enough protein combined with not enough movement, which causes muscle loss and further slows metabolism. The fix is often a small protein bump (add one more serving per day) and adding or intensifying resistance work slightly. It won't happen overnight, but most people see the scale move again within two to four weeks of making these adjustments.

Here's your action sequence. This week: calculate your protein goal and track it for three days to see where you actually land. Next week: add two short resistance sessions (bodyweight counts). Within the next month: schedule a body composition check-in, whether that's a DEXA scan or just honest progress photos and tape measurements. The single most important action you can take right now? Hit your protein target today. Everything else builds from there.

For women: Hers Weight Loss offers GLP-1 prescriptions through licensed providers — same-week access, no in-person visit required. → Check eligibility

For men: Hims Weight Loss connects you with a licensed provider for a GLP-1 program built around your goals. → See if you qualify

No insurance? Sesame Care offers transparent flat-rate GLP-1 visits — no surprise bills. → Browse pricing

New research from Tufts University is shining a spotlight on dietary fiber — and the findings are notably relevant for everyone on a GLP-1 journey. Scientists confirmed that fiber plays a powerful role in regulating blood sugar, feeding beneficial gut microbes, supporting digestion, and even reducing the risk of conditions like obesity and diabetes. Researchers also pointed to a growing "fibermaxxing" movement, where people intentionally aim to hit their recommended daily fiber targets — something most adults are currently falling short of.

✔️ Adults need between 22–34 grams of fiber daily depending on age and sex — and most aren't hitting that target.

✔️ Soluble fiber slows digestion and stabilizes blood sugar (huge for GLP-1 users managing glucose), while insoluble fiber prevents constipation — a common GLP-1 side effect.

✔️ Fiber feeds the beneficial bacteria in your gut, which play a direct role in metabolism, satiety, and long-term weight management.

🧩 What This Means for Us: GLP-1 medications reduce appetite, which often means eating less — including less fiber. That's a double hit on gut health and blood sugar regulation. Prioritizing fiber-rich foods (beans, oats, fruits, vegetables) or supplementing with a quality fiber product can meaningfully support your results on medication. It's one of the simplest, most impactful things you can add to your routine right now.

→ Read the full Tufts University study on ScienceDaily

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