If you’ve tuned into The Joe Rogan Experience with FoundMyFitness’ Dr. Rhonda Patrick, or the Eat Move Think podcast with Dr. Stuart Phillips, a professor of kinesiology at McMaster University, you’ve likely heard experts discussing the muscle-preserving power of protein and the appetite-suppressing effects of GLP-1 receptor agonists.
While GLP-1 medications, like Ozempic and Wegovy, are revolutionizing weight loss, their ability to curb hunger raises an important question: Are you eating enough protein to maintain muscle and metabolic health? With leading researchers like Dr. Phillips and Dr. Patrick highlighting the risks of protein deficiency—especially as we age—understanding how to balance GLP-1 therapy with proper nutrition is more crucial than ever.
In this article, we’ll break down what the headlines aren’t telling you about GLP-1 and protein intake, how to avoid muscle loss while using these medications, and science-backed strategies for maintaining your strength and long-term health.
The Role of GLP-1 Medications in Chronic Illness & Obesity
GLP-1 receptor medications, previously just a drug for diabetes, have now emerged as effective treatments for obesity. They function by enhancing insulin secretion, inhibiting glucagon release, and slowing gastric emptying, thereby stabilizing blood glucose levels and promoting weight loss, thus resulting in reduced appetite, decreased food cravings, and lower energy intake.
Clinical trials have shown that liraglutide, the primary compound in GLP-1 medications, resulted in a 3.4% to 6.1% greater mean weight loss compared to placebo, with 50% to 73% of subjects achieving at least a 5% reduction in baseline body weight. As weight drops, the good news is – so does fat. The bad news is – so does muscle.
However, the appetite-suppressing properties of GLP-1s leads to caloric reduction, including less protein consumption. This can have significant health implications if not properly managed.
Why Protein is Essential for the Body
Protein plays a crucial role in various physiological functions:
- Muscle maintenance and growth: Protein provides the amino acids necessary for muscle repair and preservation, especially vital during weight loss or aging.
- Immune system function: Proteins are fundamental components of antibodies, which defend the body against infections.
- Metabolic regulation: Enzymes and hormones, many of which are proteins, regulate critical bodily functions, including metabolism.
- Tissue repair and healing: Protein is essential for the regeneration of tissues, aiding in wound healing and skin health.
- Weight management: consuming adequate protein can reduce appetite, curb cravings, and promote feelings of fullness, leading to a natural decrease in calorie intake.
- Preserving lean muscle mass: muscle tissue burns more calories than fat, even at rest. A study highlighted that individuals who increased their protein intake to 30% of their daily calories consumed 441 fewer calories per day and experienced significant weight loss over 12 weeks.
The Impact of GLP-1 on Caloric and Protein Intake
When protein intake is too low, muscle loss becomes a serious concern. Since muscle tissue requires continuous protein intake for maintenance, a deficit in dietary protein can cause muscle atrophy, leading to reduced strength, endurance, and metabolic rate. This can make it harder to sustain long-term weight loss.
Brands like Nestle, Medifast’s Optavia Ascend, Biocare’s high-protein snacks, Herbalife’s GLP-1 Nutrition Companion Protein powders, Smoothie King’s GLP-1 Support Menu, and more have carved out an entirely new food sector to address this issue—protein deficiencies from GLP-1s.
Inadequate protein intake also weakens the immune system, as the body struggles to produce enough antibodies to fight infections.
Low protein levels can also contribute to chronic fatigue and sluggishness, as protein is essential for blood sugar regulation and energy production.
Those with insufficient protein may experience delayed wound healing, slow muscle and tendon repair, and poor skin health. Protein is a crucial component of collagen production, which aids in skin repair and tissue regeneration.
Given these risks, individuals on medications like Ozempic must take proactive steps to prioritize their protein intake. But how to go about it, and how much do you need?
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for sedentary adults. This translates to approximately 56 grams daily for men and 46 grams for women.
However, listening to the podcasts outlined above, this baseline is sufficient for everyone. For instance, active individuals or those aiming to build muscle mass often require more protein. Recommendations for such populations range from 1.2 to 2.0 grams per kilogram of body weight.
To illustrate, a 165-pound (75-kg) active male might need between 90 to 150 grams of protein daily. To make it simple, think of eating at least 75% of your body weight in grams.
If you weigh 150 lbs, then eat at least 112 grams of protein.
With Dr. Rhonda Patrick emphasizing the importance of adequate protein intake, especially as individuals age. She notes that the current RDA for protein is insufficient for maintaining muscle mass. Both Dr. Patrick and Dr. Phillips concur that consuming 1.2 to 1.6 grams of protein per kilogram of body weight is likely optimal for muscle protein synthesis, particularly in older adults.
Differences in Protein Needs for Various Age Groups
Protein requirements evolve across the lifespan, much like the changing needs of a growing plant. In children and adolescents, protein supports rapid growth and development.
As individuals enter adulthood, maintaining muscle mass and supporting bodily functions remain priorities. However, in older adults, protein becomes even more critical. Aging is associated with sarcopenia, the gradual loss of muscle mass and strength.
A recent study from Stanford’s Longevity Center emphasizes that adults over 50 should consume at least 1.2 grams of protein per kilogram of body weight daily—higher than previously recommended—to preserve muscle mass and prevent frailty.
For instance, Mr. Thompson, a 70-year-old retiree, noticed a decline in his strength and mobility.
By increasing his protein intake and engaging in resistance training, he improved his muscle mass and overall quality of life.
Identifying and Overcoming Protein Deficiency on Ozempic
Recognizing protein deficiency signals underlying issues that require attention.
Common symptoms include swelling (edema), particularly in the abdomen, legs, feet, and hands, as well as muscle weakness, fatigue, hair loss, and brittle nails.
So what are some ideas for those cutting calories to lose weight to ensure they are getting enough protein?
Especially for those on GLP-1s who have a higher risk of inadequate protein intake?
For example, Emily, a patient managing her type 2 diabetes with GLP-1 therapy, noticed decreased hunger levels.
By consciously adding foods like Greek yogurt, lean meats, and legumes to her diet, she maintained her protein levels and overall health.
Strategies to Ensure Adequate Protein Intake
Ensuring sufficient protein intake while on GLP-1 therapy or otherwise requires deliberate planning. Here are some strategies:
- Prioritize protein at each meal: Start meals with protein-rich foods to ensure consumption before reaching satiety.
- Incorporate protein-rich snacks: Keep convenient options like nuts, cheese sticks, or protein bars accessible for between-meal nourishment.
- Utilize protein supplements: Consider adding protein powders to smoothies or recipes to boost intake without increasing volume.
- Plan balanced meals: Combine proteins with fiber-rich vegetables and whole grains to enhance nutrient intake and promote fullness.
- Monitor intake: Keep a food diary to track protein consumption and identify areas for improvement.
To mitigate the risks mentioned in this article, individuals on Ozempic and similar therapies should actively prioritize protein consumption by structuring meals around high-quality protein sources, utilizing high-protein snacks and supplements, and spreading intake evenly throughout the day.
Special attention should also be given to age-specific protein requirements, as older adults are at greater risk for muscle loss and frailty if protein intake is insufficient. Furthermore, ensuring adequate protein intake post-weight loss can play a key role in maintaining fat-free mass and preventing weight regain.
While we have emphasized eating enough protein, muscles will not build on their own. It is important to do resistance training at least 2-3 hours a week to ensure your muscles don’t decline. As we mentioned in an earlier post, grip strength is an indicator of longevity. It means that you are strong and have muscles to manage your daily activities, plus more.
Ultimately, sustainable weight loss and optimal metabolic health require more than calorie restriction alone—they demand a well-balanced approach to nutrition.
It doesn’t just kill weeds; it kills anything green, including farm crops such as corn, soybeans, cotton, canola, sugar beets, and alfalfa. These crops have all been genetically modified so that the farmer can spray glyphosate after the crop emerges from the ground and kill the weeds, but not the crop.
While there were different views on its effect on soil health, all agreed that it is the least toxic of the herbicides on the market.
One farmer invented 
The FDA’s decision to act on Red Dye No. 3 after decades of inaction may signal a shift towards more proactive regulation of food additives.
There are many substitutes for Red Dye No. 3, such as beet juice, purple sweet potato extract, red cabbage extract, carmine, and pomegranate juice. These natural substitutes align with growing consumer preferences for clean-label ingredients. After all, many of us would rather consume pomegranate juice in Jell-o than red dye.
Peter Attia, MD, who wrote Outlive: The Science and Art of Longevity, points to VO2 max as the best predictor of longevity.
Hanging from a bar measures your grip strength, which measures your overall muscle ratio – a good indicator of overall fitness.
Spinach: 
Sustainability is no longer a buzzword but a mandate. 
This vitamin is essential for a healthy body, as it helps develop red blood cells,
All-natural 
While protein can help you feel full and satisfied, consuming more protein than your body needs doesn’t magically become muscle…
They’re found in almost every culture and cuisine. Historians 
Dental benefits
Glycemic control
For heart health, it champions the consumption of 
It is not that those ingredients are bad for you, but you want to look for foods that have more healthy nutritious ingredients that add value to your body. The report also points to a burgeoning interest in traditional and 
Let’s briefly examine just some of the ways the Belief Effect impacts overall health.
Good news for you, most people already consume more than double the recommended amount, typically 900-1000 milligrams daily as part of their regular diets. Some tryptophan-dense foods are cod, spirulina, nuts and seeds, and legumes.
Not sure how to tell the difference between a complex carb and a simple carb? Here’s a good trick: most whole, unprocessed foods contain complex carbs. Avoid processed foods and “white” foods, which are mostly comprised of simple carbs.
Fine particles, smaller than 2.5 microns, can penetrate deep into the lungs and potentially enter the bloodstream, causing low-grade inflammation and oxidative stress. These processes are thought to aggravate or even drive chronic diseases.
A study by the 
This means focusing on consuming whole foods and avoiding processed or fast foods that may contribute to inflammation and oxidative stress.
But should you really be afraid of these “Dirty Dozen” items?
It has been shown to inhibit the release of histamine from immune cells, such as mast cells and basophils, which may help reduce 
Bromelain is a mixture of enzymes found in pineapple stems. Yes, pineapple stems. Really the only way to naturally get bromelain is through fresh pineapple juice. However, bromelain supplements can provide concentrated doses of the enzyme.
Citrus fruits are dense in potent 
While omega 3s can 
Remember that the grams listed next to the nutritional fact are per serving size. Furthermore, the percentage to the right details what percentage of the recommended daily value (DV) each serving size contains.
Probably the most common source we hear about for heavy metals in everyday foods is mercury in larger fish, like swordfish, shark, and the ever-popular tuna.
While the label is currently voluntary, many national health authorities have adopted it, including France, Belgium, Spain, Germany, Switzerland, the Netherlands, and most recently, Luxembourg.
What happened? After seriously overthinking this, basically, we were…fine. We had plenty of energy to work out, we were not tired and while we were hungry, we weren’t “hangry”, so the entire five-day period was only modestly unpleasant. Although, I was very excited to eat a ‘real meal’ on day six!
If you’re still unsure which bar to eat, here are a few options that have at least 5 grams each of fiber, protein, and unsaturated fats, as well as very little added sugar. 
Rather than thinking of being wrong as a sign of stupidity or ignorance, we should see it as a sign of curiosity, openness to new information, and, ultimately, intelligence. In an increasingly complicated world, the willingness to revise our views is more critical than ever.
In simple terms, it’s a diet rich in protein and low in carbohydrates. Meat and seafood, certainly, but also a lot of nuts, fruits, vegetables, and even eggs, I suppose.
But I also have incisors that do more than make me look like an adolescent or excessively-aged Dracula. They are there to tear and rip things like meat.
And don’t forget something else my body tells me. Diet and exercise go hand in hand. It’s remarkable how much better I feel when I’m physically active, and especially so when I have the discipline to combine intellect and physicality with appetite in reasonable balance. I bet our culinary caveman also spent a good deal of time running – either chasing down food or trying not to become food. There’s a valuable lesson there, I suspect.
As usual, the academic community quibbles over the exact percentage with the fervor of a religious zealot. But I’m prepared to accept the general principle that a caveman diet entails a good deal less meat than my insatiable youthful cravings for bacon cheeseburgers, wings, and corn dogs.
If my brain and the rest of my body all work together on this thing we call diet and health, we might just be on to something important here. In the absence of absolute truth, perhaps a reasonable approach might rest in simple moderation. If you can find the science or authority figure you need to give you complete certainty in any single dietary approach, then by all means go for it (and share it with us for that matter!). But until you find that certainty, balance what all parts of your body are telling you with simple moderation.
What 
Brown fat? What in the world is brown fat? I thought all fat was a sort of a whiteish/yellow and something you wanted to have as little of as possible? As I dove deeper into my studies, I found that brown fat not only serves a critical purpose for infants, but plays a role in the long-term health of adults. And there are even certain foods we can eat to increase our brown fat.
Many of the people online who influence our diets and the foods we eat are not nutritionists or doctors. Social media platforms, especially Instagram and Tik Tok, are dominated by celebrity influencers or just attractive people who steer others toward specific trends, foods, clothes, and more.
In supplement form, chlorophyll is sold as a liquid that can be added to water, as a powder, as vitamins, and as Chlorophyll Water, a drink also containing vitamins A, B12, C, and D. It’s sold at most stores that sell supplements and also online.
What did Wallerstein do? He made everything bigger. Much to his excitement, sales of popcorn and Coca-Cola shot up. After his movie theater success, Wallerstein went on to work for McDonald’s, where Ray Kroc, McDonald’s CEO, came around to the “supersize” concept in 1972.
When I look back at pictures of the 1960s, everyone looks thin and fit. Yet, as a society, we know more about health, wellness, and food than ever. We know that sugar is bad for us. We know to eat healthy fats with omega-3s and limit processed saturated fats, like sausage and bacon. We even have the FDA-mandated Nutrition Labeling and Education Act. 
Luckily, I can take comfort knowing that I am not alone, and we have to engage our brain and our stomach when we encounter social media, restaurants, or even our local grocery store. But Bobo also points out that a healthy life is not just looking at food in isolation. He cites 
Blue Zones, in partnership with Healthways, created what is called the Blue Zones Project which has set out to bring the Power 9 longevity principles to entire communities. To focus on changing environments, and creating long-term sustainable change for future generations.
The global market share for water has grown from $10 billion in 2017 and is projected to be upwards of $18 billion by 2025. With nearly half of all Americans 
One size does not fit all.
Electrolyte Water is enhanced with electrolytes. But did you know that tap water and most other waters also contain trace amounts of electrolytes? Electrolytes themselves are minerals that help to conduct electricity when dissolved in water.
But I suppose that is neither here nor there. Take lemon water as an example. Infusing water with lemon raises the amount of Vitamin C and antioxidants – but only produces a very, very small change in its nutritional content.
The Effect of EpiCor on Natural Kill Cell Activation. 
Alternatively, chronic inflammation, or inflammation that lasts for too long like heart disease, and obesity, can be harmful. Cortisol works the same way! When the levels of your stress hormone do not regulate, and don’t decrease after a stressful event has occurred, they remain too high. And if this happens for too long, it can be damaging and stressful on the body.
This was true for my stepmother’s father and uncle who were identical twins – obviously with the same DNA. Both Paul and Uncle Art have/had a gene that made them prone to heart disease. In 1998, they both had open-heart surgery. Afterwards, Paul has continued to take care of himself with diet and exercise. He also has a lot of love in his life with two adoring daughters, grandchildren, and a girlfriend (after his wife passed away). Art, on the other hand, was not quite as zealous about a healthy lifestyle. Uncle Art died in 2010. Meanwhile, Paul is steadily smiling, living, and dating his girlfriend at 101 years old!
