Listening path · 6 episodes · 2 hr 36 min
On a GLP-1 or thinking about one
If you're on a GLP-1 or weighing one up, past diets stalling was never about willpower. This path shows you how to lose fat instead of muscle, so the results you get are ones you can keep.
Each episode plays into the next while you browse.
- Does Ozempic Cause Muscle Loss in Women Over 40?
Start here to learn why scale loss can include muscle and how to plan for it, on or off the medication.
Episode 301 · 31 min
- Macros vs Calories: Which Is Better for Fat Loss?
A short listen on why eating less alone costs you fat and muscle, and why macros decide what you keep.
Episode 77 · 9 min
- How Much Protein Do Women Over 40 Really Need?
Gives you a clear protein number and shows you how to build each meal around it, even with a smaller appetite.
Episode 364 · 34 min
- How to Look Toned on a GLP-1, Not Just Smaller
Covers how to lift alongside a GLP-1, including what to do when a low appetite leaves you tired.
Episode 403 · 21 min
- Getting Stronger in Perimenopause: A Real Woman's Story
Laura tried fasting and cardio first. Hear how lifting and enough protein finally changed her body.
Episode 333 · 29 min
- Why Women Over 40 Need More Protein for Muscle and Fat Loss
Your step for this week: log seven days, find your protein baseline and raise it slowly.
Episode 174 · 31 min
Questions along the way
Ask Nikkiey →
GLP-1s & Muscle
Do GLP-1 medications cause muscle loss?
They can, according to The WarriorBabe Show. Nikkiey Stott cites analyses estimating that up to 40% of weight lost on GLP-1 medications comes from lean mass, not fat, and says the share may be higher for women in midlife. She points to too little protein and dropped strength training as the main reasons.
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GLP-1s & Muscle
How do I avoid losing muscle on Ozempic?
Nikkiey's answer is to pair the medication with the habits that protect muscle. Strength train two to three times a week. Eat at least 0.8 to 1 gram of protein per pound of your goal body weight every day, even when you're not hungry. Don't let calories drop too low. She calls the medication a temporary bridge.
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GLP-1s & Muscle
How often should I strength train on a GLP-1?
Nikkiey recommends strength training three to four days a week while on a GLP-1, with challenging weight that increases over time. Focus on compound lifts like squats, deadlifts, rows and presses. It doesn't need to take over your life: a focused, planned 45-minute session is enough, and cardio doesn't replace it.
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Want more after this? Every GLP-1s & Muscle episode