Over the last year or so, there’s been a sharp rise in the popularity of GLP-1 drugs for weight loss. This week, we wanted to share our thoughts and advice on the topic. And that’s exactly what this is—just our opinion, with some good research and data chucked in.
First off, no matter anyone’s lifestyle choices, we’re always here to help and support in any way we can. Our goal is simple: help people get leaner, stronger, feel better, and live a long and healthy life. I want our members training well into their pension years—strong as hell, able to get themselves off the ground at 85 (maybe even lift someone else off the ground!). That’s my personal mission—and the mission for everyone who walks into CrossFit Structure.
Our advice in the world of health? Always go natural first.
- Want more protein? Get it from real food before reaching for powders.
- Want to lose weight? Start with a clean diet and consistent movement.
We’ve had a small number of members start using a GLP-1 drug for weight loss. What we’ve seen so far:
- Maintaining muscle mass is a real struggle
- Energy drops hard – making intense workouts tougher, or people just train less overall
Interestingly, we’ve seen the best results from those who are microdosing—starting with a very low dose and gradually increasing it. This allows the body to adapt and seems to result in fewer side effects and more sustainable progress.
The biggest issue with doing anything quickly is the side effects.
GLP-1 drugs are no different:
- Muscle loss
- Hair loss
- Depression
- Low energy
So if you’re going this route, standard dosing might not be the best option if you are looking to minimise those side effects.
Make sure you do not do this alone. You need a Drs prescriptive advice on how to dose and use these drugs effectively.
Here’s what the research says.
From Harvard Medical School:
“You may have heard about ‘Ozempic face’ as a side effect of GLP-1 drugs, though the term is misleading because this can be a side effect of any GLP-1 drug or any other cause of rapid weight loss.
The rapid loss of fat in the face can cause:
• a hollowed look to the face
• changes in the size of the lips, cheeks, and chin
• wrinkles on the face
• sunken eyes
• sagging jowls around the jaw and neck
If weight is lost in a more gradual way, these changes may not be as noticeable. It’s the faster pace of weight loss that occurs with GLP-1 drugs that can make facial changes more obvious.
If ‘Ozempic face’ side effects are significant, they can be treated with plastic surgery.”
They go on to outline other side effects, including gastrointestinal symptoms (nausea, vomiting, diarrhea, constipation), and more serious but less common concerns like:
- Pancreatitis
- Gallbladder issues
- Possible thyroid tumors (not proven in humans)
- Muscle loss – especially concerning for older adults
And from The Lancet:
*“Studies suggest muscle loss with these medications (as indicated by decreases in fat-free mass [FFM]) ranges from 25% to 39% of the total weight lost over 36–72 weeks…
On an annual basis, the decline in muscle mass with GLP-1 receptor agonists is several times greater than what would be expected from age-related muscle loss (0.8% per year based on 8% muscle loss per decade from ages 40–70 years).”*
So… if you’re using a GLP-1 drug to aid in weight loss, here’s our advice:
- Lift heavy & often – not just during strength work, but during intense WOD’s too
- Eat enough protein – seriously, don’t skip this
- Talk to us – we can track your progress with InBody scans and offer personalised advice
What’s the plan when you stop taking the drug?
Just today, headlines (which I always take with a pinch of salt) are reporting that people coming off GLP-1 drugs often gain the weight back.
And honestly, if your eating habits don’t change—if you go back to exactly how you were eating before—then yes, you’ll likely regain the weight. It becomes another version of yo-yo dieting. And potentially be in a worse place if you have seen a significant muscle mass drop in this time too.
We have to think long-term. Focus on sustainable lifestyle and habit changes—not diets and quick fixes. That’s exactly what our nutrition program is about: small changes, compounded over time, that lead to massive results. And we’ve seen that work, over and over again, with so many of our clients.
GLP-1 drugs can be a useful tool for some to help kickstart weight loss. They are effective in reducing appetite which leads to weight loss. But they should be used as a tool and not a quick fix. Use the reduced appetite to work on behavior and habits around food and establish long term lifestyle habits
GLP-1 drugs are not the ultimate answer to weight loss but lifestyle change is.