How do I avoid losing muscle on Ozempic?

On Ep. 301, Nikkiey says the part of Ozempic that people aren't talking about is muscle. She'd encourage you not to use it, but she understands some women do for medical reasons. If you're one of them, treat it as a temporary bridge, not a destination, and have an exit plan. Any decision about the medication itself belongs with your doctor. Her job is the training and nutrition around it.

On Ep. 403 she explains why protein matters so much. Training sends the signal, and protein supplies the raw material to rebuild muscle in the 24 to 48 hours after a session. If you're losing weight while protein is low, she says a large share of that loss is muscle, not fat. That muscle is exactly what would have made you look toned once the fat came off. Her target is at least 0.8 to 1 gram per pound of a realistic goal weight, so someone with 100 pounds to lose isn't trying to eat 200 to 250 grams a day.

She also warns against letting calories drop too low. Under-eating is the biggest problem she sees in women, and you can eat more and still lose weight. Beyond that, she says to focus on hydration, electrolytes, fiber and digestion. She also says to measure your body composition, not just the scale, so you can tell whether you're losing fat or muscle. The scale alone can't tell you whether this is working.