GLP-1s, Weight Loss, and the Narrative Women Are Starting to Believe

7 days ago
6 min read

Every time I talk about GLP-1 medications, it ruffles a few feathers and honestly I am okay with that. My goal in this space is to empower you to make the best decisions for YOUR body and not base it on fear or what the internet and social media “influencers” are telling you to do.

Today I want to talk to you the way I would if we were sitting across from each other with coffee….

Recently, I received a message from a client that stopped me in my tracks. She said:

“I want to lose 10 pounds… but I don’t want to go on a GLP-1.”

My first thought is never judgement and this time it was more like, “Whoa!”

Not because of her words but because of what that sentence revealed something bigger. Somehow, the message has gotten so loud that women now believe:

Changing habits doesn’t work anymore
Biology doesn’t work anymore
Medication is the only way to lose weight

And I want you to hear this: that’s simply NOT TRUE.

We have quietly convinced women that the only way they can lose weight is through a GLP-1 and that narrative is not accurate.

Let’s Clear Something Up

GLP-1 medications (like semaglutide and tirzepatide) are ONE tool.

They work by mimicking a naturally occurring hormone that:

slows gastric emptying
increases satiety
regulates blood sugar
reduces appetite signaling in the brain

For some individuals, especially those with obesity, insulin resistance, or metabolic disease, they can be extremely helpful… life-changing, honestly.

But they are not magic, and they are absolutely not the only path to losing weight, especially for those who are looking to lose 10-15 lbs. Things like food, movement, building muscle, managing stress, and sleep still matter despite what the media has led us to believe. This has not changed. It is biology, and it still works.

GLP-1s Are Classified as Anorectics

This is the part they aren’t telling people and honestly I didn’t know this at first either.

GLP-1 medications are classified as anorectics.

Yes, notice the root word. It’s the same root as anorexia.

The medical definition of “anorectic” is simple: an agent that suppresses appetite.

Because that’s what these medications do.

They suppress hunger. For many people, that feels like relief, especially if they’ve struggled with constant food noise.

But we need to call it what it is:

it is pharmacological appetite suppression, and when appetite is suppressed long-term, energy intake often drops significantly. That’s where the physiology part matters, and we cannot ignore it.

Muscle Loss on GLP-1s

When the weight drops quickly. Whether through dieting or medication, some of that loss comes from lean mass. Research on GLP-1 medications shows that a meaningful percentage of weight lost can be muscle, especially if strength training and adequate protein intake are not prioritized.

This matters because muscle:

Drives metabolic rate (the calories your burn at rest!)
Improves insulin sensitivity
Protects bone density
Helps maintain weight long term
Increases longevity

If weight drops but muscle drops with it, resting metabolic rate can decline more than expected. Medication may reduce appetite, but muscle preservation requires intentional strength training and protein intake. That part does not happen automatically.

Chronic Undereating and Thyroid Adaptation

When calorie intake remains low for extended periods, whether from dieting or appetite suppression. the body adapts.

One of the systems that responds is the thyroid. Specifically:

T3 (the active thyroid hormone) can decrease
Resting energy expenditure can lower
The body shifts into energy conservation mode
Fatigue, cold intolerance, and sluggishness can show up

This is not the same thing as autoimmune hypothyroidism… this is metabolic adaptation.The body senses scarcity and conserves energy. It is doing exactly what it was designed to do.

And here’s the important nuance:

This is not unique to GLP-1 medications.

This happens with chronic dieting.This happens with prolonged undereating.This happens anytime the body perceives long-term energy deficiency.

It’s why I tell my clients all the time: we cannot under-eat (or intentionally diet) forever.

At some point, the body adapts.If someone is chronically under-fueling without preserving muscle, the long-term metabolic effects can make weight maintenance harder later.

And this is where I always remind women: Fast fixes aren’t always free.

Rapid results often come with physiological trade-offs if they aren’t paired with strength, protein, and sustainable habits. Medication can 100% help, but muscle, nourishment, and metabolic health are what protect you long term… especially if you aren’t just chasing aesthetics but also health and longevity.

Metabolic Downregulation Is Real

When energy intake drops significantly, the body responds through a process called adaptive thermogenesis.

It:

Lowers resting metabolic rate
Reduces spontaneous movement (NEAT)
Increases metabolic efficiency
Conserves energy

This happens with dieting.

It happens with prolonged calorie restriction.

And yes, it can happen with appetite-suppressing medications.

If the muscle has not been preserved, and intake has been low for a long time, coming off medication can feel destabilizing.

Women often say: “My metabolism is broken” or “My metabolism has slowed,” AND while I believe this is exactly how you feel, I want you to remind you that it has adapted AND the majority of the time it can be improved.

Both Paths Require Lifestyle Change

Here’s what I want to be very clear about:

If you choose medication, that is your choice.If you don’t want medication, that is also your choice.

But here is what I want women to hear:

Both paths require both habit and lifestyle change. Neither path gets to bypass that part, even if social media makes it look that way.

No matter the path you take, you still need to:

Eat the appropriate amount of protein, Lift WeightsManage stress, Prioritize sleep

Medication 100% can assist you, but muscle, movement, and metabolic health are what hold the results in place… and help your long term health and longevity.

What Worries Me

What worries me is not the medication itself, it’s the growing belief that women don’t have a choice anymore.

That if they don’t want medication, they’re stuck.

You’re not.

You’re allowed to choose a path that feels aligned with you.

You’re allowed to build strength.

You’re allowed to change the way you eat.

You’re allowed to take the slower road if it leads to something sustainable.You’re allowed to change for the sake of your health and longevity.

That’s the work I believe in. And it’s the work I’ve been teaching for years because it holds up in real life.

My Experience Coaching Women

I have coached hundreds of women to lose anywhere from 5–50 pounds without a GLP-1- it works.

I have coached women to change habits while using a GLP-1- it also works.

And I have coached women to strategically come off GLP-1s- it can be done.

And here’s what I can tell you: the women who protect muscle, prioritize protein, and build strength regardless of medication status are the ones who maintain results because they have chosen to upgrade their habits and lifestyle.

If This Resonated

If you’ve been wondering whether you have to take medication to lose weight… You don’t.

If you choose to, great, that’s your decision.

If you don’t want to, great, that’s also your decision.

You do what is best for you… for your health & longevity. AND also where you feel most aligned in showing your family what health looks like.

Frequently Asked Questions About GLP-1s and Weight Loss

Are GLP-1 medications safe?

GLP-1 medications are FDA-approved and have been studied extensively, especially in individuals with obesity, insulin resistance, and type 2 diabetes. Like any medication, they come with potential side effects and should be discussed with a qualified healthcare provider. Safety depends on the individual, their medical history, and proper supervision

Are you against GLP-1 medications?

No.GLP-1s are a tool. For some women, they can be incredibly helpful and even life-changing. My position isn’t anti-medication. It’s pro-education and pro-foundation.

Whether you choose medication or not, muscle, protein, movement, stress management, and sleep still matter.

Can you lose weight without a GLP-1?

Yes. Sustainable fat loss still responds to:

Calorie awareness
Adequate protein intake
Strength training
Sleep
Stress regulation

Biology still works. It may require patience and consistency, but it works.

If I use a GLP-1, what should I focus on?

If you choose to use a GLP-1, it becomes even more important to:

Lift weights to preserve muscle
Eat enough protein
Avoid chronic under-fueling
Monitor your health with your provider

Medication may help regulate appetite, but protecting muscle and metabolic health requires intention. Make sure you are sourcing this from an actual provider and not an "online influencer".

Will GLP-1s permanently damage my metabolism?

No. The body adapts to energy intake changes, whether from dieting or medication, through a process called metabolic adaptation. This is not permanent damage. With proper fueling, strength training, and time, the metabolism can recalibrate.

Do GLP-1s cause hypothyroidism?

GLP-1s do not directly cause autoimmune hypothyroidism. However, prolonged under-eating whether from dieting or appetite suppression can lead to metabolic adaptations that include lower T3 levels. This is a protective response to low energy availability, not thyroid disease.

Is it wrong to want medication?

Absolutely not. You are allowed to choose the path that aligns with your health goals, values, and medical advice. There is no moral hierarchy here. The goal is long-term health, not proving a point.

What matters most long term?

Muscle. Metabolic health. Sustainable habits. A plan that works in real life. Tools can help and building healthy foundations are what sustain a healthy lifestyle.